Almost There

Thursday, 10-29-09

Breakfast: as usaul, 2 eggs, 7 blackberries, and a cup of green tea

Work Out:
2000 m row
Tabata Thrusters (20sec/10sec, 8 sets) 40 kg
Pull ups
100 Kettlebell swings
2000m row

Lunch: taco salad

Snack: cup of green tea

Dinner: Surf and Turf, 6oz fillet and a small lobster tail. (We eat well at the firehouse, don't tell my wife)
I did have a small dollop of garlic mashed, I didn't want to insult the cook

Wednesday 10-28-09
Breakfast: 2 eggs, handful of blackberries and a cup of green tea
Lunch: The remains of chicken and asparagus from last night

Work out: 5X5 bench-press 125 kilos max and ran 3 miles

Dinner: Beef roast and brocoli

Monday, 10-27-09

Breakfast: 2 eggs, a small apple, and a cup of green tea

Lunch: a small can of tuna and 6 baby carrots

Snack: one handful of berries/nuts

Dinner: one medium size chicken breast and 5 stalks of asparagus

Workout:

Today I was able to make it to the fort.

The work out was front squats 5,5,5,3,3,3

I completed a set of 3 at 90 kg. This was my former PR
I was able to get a set of 3 at 100 kg. My new PR!!!
I had nothing to give for the last set, but I am happy with my new PR

3 Rounds
AMRAP
9 burpee
12 deadlift 100 kg
15 wall ball 20 kg
1 minute rest

I was able to complete a full set for each round. I ended the first round with 5 dead lifts, the second and third round, I was only able to complete a couple of extra burpees. Looking at others on the board, I was happy with what I completed. This work out was a Ball Buster.

I am looking forward to Saturday. Everyone at the fort is looking awesome.

Breakfast: 2 eggs and a cup of green tea

Worked out at 9am:
2000 meter row
Tabata thrusters
Tabata planks

Lunch: burger, no cheese, no bun. Lettuce and tomatoe

Snack: small handful of nuts/berries

Dinner: chicken breast and corn.

Breakfast: 3 eggs, an orange, and a cup of tea.

I was stuck at a conference and had to adapt to the lunch. I had some lunch meat with tomatoe and lettuce.

I left the conference early so i could make it to the Fort.

O.H. Squats
40(5), 50(3), 60(3), 70(1), 80(1), 90(1)
A big thanks to Mark R and the big pushes at the end. My previous PR was a 70kg, I beat that by 20 kg.

"karen" 150 wall balls at 20 kg, completed in 7:48ish, don't remember exactly.

This was the first time i've done karen. Got some good tips from Jennie, thanks

Dinner: spaghettie(no, not pasta) spaghetti squash with a homemade sauce with ground beef/turkey breast and fresh tomatoes and zucchhinni.

Not a good week to get to the Fort, I'm going to have to work out at home.

Tuesday, 10-20-09

Today is a day at the firehouse.

Breakfast was 2 eggs and an orange and 1 cup of coffee (black)

We were able to get our workouts in this morning.

My work out was:
Bench press 5,5,5,3,3,3, my last set I completed was at 120kg ( I don't remember what the rest were at, sorry)
Then I did 5 rounds of 10 of pull-ups and 10 dips
then I rowed 1000m

For lunch we had BBQ pork tenderloin. The side was a pasta salad (which I skipped) and had a cup of steamed broccoli.

My snack was a handful of nuts and berries with a cup of green tea

and dinner was a lemon pepper chicken (diced chicken with sliced lemons and peppers) with a cup of steamed broccoli, carrots.

I am hoping to get to FORT on Wednesday. I am at a seminar all day and will probably leave early to get to the FORT.

For Monday 10-19-09

The weekend was not what I had hoped for. I was unable to get a workout in. I was able to keep the intake to meat and vegetable: chicken, fish, beef, broccoli, asparagus, sweet potatoe.

I got off to a good start on Monday

I got up early and ran 2 miles (9min/mile)

Had two eggs and an orange for breakfast

lunch was a bunless burger with lettuce and tomatoe

Dinner was two (smaller) chicken breast with steamed mixed veggies

Went and worked-out in the evening

Clean and Jerk 40kg(5), 50kg(5), 55kg(5), 60kg(3), 62.5kg(3), and 65kg(3)

5 rounds: 8:46
5 S.D.H.P 30kg
10 Sit-ups
5 thrusters 30kg
5 Burpees

Breakfast: 2 eggs, 10 rasberries
Lunch: 1 small can of tuna, 1 tbsp mayo on 2 sticks of celery
Snack: handful of mixed nuts and berries
Dinner: baked cod fillets and steamed corn

Workout;

Press 5,5,5,3,3,3

50kg, 60kg, 70kg, 75kg, 80kg, 82.5kg (only completed 1)

5 rounds:
5 deadlifts @ 125kg
10 burpeees

I was able to do this Rx'd, but it took longer than I had hoped, 7:48

Thursday 10-15-09

Breakfast: 2 eggs, 1/2 advacado

Lunch: left-over beef roast and vegetables (carrots, celery, tomatoes, onions, potatoes)

Snack: ants on a log (Celery with almond butter and raisins)

Dinner: pork roast and mixed veggies

Work Out:
1 mile run
10 burpees-1 sit-up
9 burpees- 2 sit-ups
8 burpees- 3 sit-ups
7 burpees- 4 sit-ups
...
...
...
Run, 8mph sprints- 1 minutes, 4 mph walk- 30 seconds (15 minutes)

Today Food Intake

Breakfast, 6am: Handfull of mixed nuts and dried blueberries

2nd Breakfast, 9am: 2 eggs and a handfull of rasberries

Lunch, noon: salad w/ can of tuna, 1 hard boiled egg, cranberries and o.o/v dressing

Snack, 3pm: handfull of mixed nuts and dried berries

Dinner, 8 oz rib eye and cup of broccoli.


Today's Fitness: I made it to Crossfit Fire

Thrusters: 3,2,1,1,1
I completed 60, 70, 80, 90, 95

I felt pretty good. My shoulders were a little sore, I was shooting for 100, but didn't think I could make it. I was happy w/ 95.

WOD: 8 rounds

7 H.S.P.U (Green/blue bands)
7 Hang Power cleans, 50 kg
completed in: 8:56

I really felt good after this workout. I was able to press through with out much resting. completed all sets w/o stopping. I was looking forward to a Saturday at the Fort, but I'll have to miss out, can't make it to st. charles due to time. Good Luck to Everyone.

I was able to create my blog, but I have not commented since I created it. I am ashamed. I will try to do better.

The dieting, or life style change has been off to a good start. I've been trying to keep my intake to the meat, vegetable, fat, and fruit categories. It has been hard. It is harder at work, I usually have to adapt the meal that is being cooked. The guys have been supportive. It is easier at home because I can shop and cook what I want.

The work outs are going good. I wish I could make it to the fort more often. I have really changed the workouts I do when I can not make to x-fit. I used to go and pound out weights for 1-1 1/2 hours. Now I try to complete a cross-fit type work out. My wife even likes it because I spend less time in the gym.

Today I am at the firehouse. The meals were burgers for lunch and chicken tacos for dinner. I had my burger w/o cheese, but topped with lettuce, tomatoe, and 1/2 a advacado. Hold the bun please! For dinner I had a bed of romaine with the taco meat, onion, tomatoe, a scoop of beans, and the rest of the advacado.

For my workout, I completed Tabata: rowing, pull-ups, and sit ups. I did 20 seconds of activity, 10 rest for 8 rounds.

In addition to working out, I have set a new goal to actually blog about it, hopefully it works

Getting Started

Wow, I've actually created a blog, I don't even know how to facebook. This was almost as hard as most WOD's. I've joined the crossfit 60 day challenge in another attempt to get into better shape. I've worked out for the last 16 years, but now crossfit and Crossfit Fire have given me a new look at fitness, health, nutrition, and all that go along with it.

The fitness part has never been a problem, its the food. I love food and have no will power to stay away from it. Plus, I'm a firefighter, and we don't eat in moderation. I've found it hard to break the cycle of eating what I used to think were healthy things: oatmeal, protein-shakes, cheese, milk.

Hopefully you'll follow along and help motivate me.