February 2010
1 post
Q: "What's incorrect about saying that eating...
I got asked this question tonight on the way home from work and the answer I gave was this: “Technically, nothing. If you reduce calories, you will likely lose weight. The issue has more to do with what kind of weight you’ll lose.”
Had I thought about it for another moment, I probably would’ve been a bit more clear and said something more like this:
“Technically...
December 2009
1 post
Personal Records
Here’s a post which I’ll continue to update with PRs as I get them. For benchmark workouts, I’m only going to track the ones I can do as prescribed.
Lifts
Deadlift: 315# (5 RM) [2009-06-18]
Deadlift: 345# (3 RM) [2009-03-11]
Deadlift: 375# (1 RM) [2009-??-??]
Front Squat: 235# (1 RM) [2009-01-19]
Front Squat: 230# (3 RM) [2009-10-05]
Front Squat: 185# (5 RM) [2009-01-05]
...
November 2009
1 post
November Monthly Update
So, it’s been another month and it’s time for an update. A few highlights:
New food plan cut about 600 calories per day out of my diet and my performance has suffered for it. No times/weights of note, other than that I’ve felt depleted compared to July thru September.
I’ll be fixing the food mess and doing a bit of back tracking in order to bring my metcon numbers back...
October 2009
1 post
October Monthly Update
So, I’m still on my monthly update schedule. Here’s what’s been up for the last month in my fitness and nutrition world:
Bodyfat 7-location pinch test says 12.6% body fat. That’s the same thing it said before the hydrostatic test last month.
On October 12th, Betsy and I started a fairly strict paleo zone diet. We’ll be sticking with it at least until Thanksgiving.
...
September 2009
1 post
Monthly Updates? Sheesh!
So, I’ve kinda fallen off the wagon in terms of food and exercise tracking. The good news is that it’s not because I’ve gone off the deep end and started eating for crap and skipping workouts.
A few highlights:
Hydrostatic Body Fat Testing Says I’m 16% body fat. That’s +3% compared to 7-point pinch
New Grace PR: 4:00 (down from 4:51)
New Annie PR: 7:30 (down...
August 2009
6 posts
Catching Up + Progress Update
Catching Up
So, I haven’t posted anything in a week. Frankly, posting here daily was a lot more critical to my success early on. Now that I’ve been CrossFitting for just over 15 months, daily posting isn’t quite as critical to my success. I’m still tracking my numbers, but I’m just not posting them all quite as religiously.
8/14: Max Effort Deadlift — 365lb,...
FGB Prep Workout
Fight Gone Bad, Unbroken Reps Only
Similar to fight gone bad, except that you only work for 30 seconds per station (resting the other 30 seconds) and you can only count your longest unbroken set of reps (so if you do 10 wall balls, stop, then pick up the ball again and do 11, only the 11 count).
Score: 240 (WB: 42, SDHP: 53, Box: 39, PP: 65, Row: 41)
Notes
She set targets of 60 reps per...
Lab In The Rain
Lab Workout
AMRAP in 12 minutes of:
10 lunge w/ KB press R/L [16 kg]
10 rotating recline pull/row R
10 squat jumps (w/ TRX)
10 rotating recline pull/row L
Score: 2+4
then, AMRAP in 10 minutes of:
10 lateral lunge (suitcase style) R [16 kg]
15 american KB swings
10 lateral lunge (suitcase style) L [16 kg]
15 american KB swings
Score: 4+2
Notes
It was pouring down...
Back Squat + "Triple Nine"
first:
5-3-1-1-1-1-1 back squat
Score: 305#
then, AMRAP in 15 min, of:
push press [95#]
pullups
burpees
Score: 5+1
Notes
Also walked up to the top of the Arboretum at a pretty good clip at lunch time. Took about 45 min round trip.
Lab + CrossFit = Soreness
Jogo Lab
I haven’t previously posted a lab workout, so it’s probably worthwhile to provide some additional info.
Warmup
The lab’s warmup goes like this, as best as I can remember:
Outside:
* Jog forward 10-15 yards/backpedal 10-15 yards (repeat)
* skip w/ big arm swings 10-15 yards (repeat?)
* side shuffle 10-15 yards/sideshuffle opposite direction 10-15 yards...
Jogo WOD #1??
“Fight Gone Bad”
Score: 319 (75# PP & SDHP, 20# WB w/ 10ft target)
Notes
So, I’m not counting anymore. I’m probably approaching 200 WODs at Jogo and, at this point, the numbers aren’t as meaningful. It’s been over a year and frankly, the results I’ve achieved astound me.
I’m stronger and leaner than I ever believed I could be and I have...
July 2009
3 posts
Jogo WOD #180
HSPU/KB Swing/GHD Situp + Wallball/Snatch
AMRAP in 8 min of:
8 hspu [scaled to pike]
8 kb swing [24 kg]
12 GHD situps
rest 2 min, then:
AMRAP in 8 min of:
30 wallball shots
30 hang power snatch [75#]
Score: 6, 1+1
Catching Up (Jogo WODs #175-#179)
A Weak Recap
O.K., so I’ve become complacent about recording my workouts. I got sick over Fourth-Of-July weekend and the effects dragged on for the better part of two weeks. I finally got back into the swing of things this past Monday, but hey, I’m a busy guy. So here are some highlights.
Karen [150 wall ball shots, 20#, for time]: 6:36 (first time ever doing this WOD; could easily...
Jogo WOD #174
Tabata This (Sortof)
tabata of:
squats (bottom to bottom)
row
pullups
pushups
Score: 24
Jogo WOD #173
5x5 Overhead Squat + Jump & Run
5-5-5-5-5 overhead squat
then, AMRAP in 8 minutes of:
run 100 meters
10 box jumps [24”]
Score: 115-135-145-155-165; 7 rounds in 8:30
June 2009
11 posts
Jogo WOD #172
Badger 400
3 rounds, for time, of:
run 400m (instead of the 800m typically used for badger)
30 full squat cleans [95#]
30 pull ups
and a 30 min cutoff.
Score: 24:40 (w/ 1-leg jumping pull-ups)
Notes
Scaled the pull-ups in an attempt to give my hands a break. I’ve been tearing the crap out of them for the past few weeks and now they’re being a bit finicky and not healing....
Jogo WOD #171
“Sushi Roll”
Not sure what the name is about, but here’s what it is:
AMARAP in 15 minutes of:
12 SDHP [85#]
6 burpees
12 pullups
6 burpees
Score: 4.5 + 3 pullups
Notes
Still fried from “Kelly” yesterday.
Jogo WOD #170
“Kelly”
5 rounds, for time, of:
run 400m
30 box jumps [24”]
30 wall ball shots [20#, 10’]
Score: 27:49 (PR)
Jogo WOD #169
Max Effort Front Squat + Tabata Bonus
3-3-3-3-3 front squat
then, tabata:
ring dips
pushups
push press [65#]
Score: 155-185-205-225*-225; dips-1, pushups-4, push press-9
Notes
I failed one of my reps in the 4th set, but was able to complete the 5th set.
Jogo WODs #159-168
In Brief
I don’t know exactly why I stopped keeping track of everything. Maybe it got to be too much to track all of my food, my workouts in 2 different places (here and beyond the whiteboard). Maybe it’s because I got so busy with work.
In that time, we did a few benchmark WODs: Fran (6:50, Rx), Murph (53:50, Rx w/o 20-lb vest), and Annie (8:53, Rx).
Now, it’s time to get...
Jogo WOD #158
5 RM Thruster + Jump & Run
for weight:
5-5-5-5-5 Thruster
for time:
21 box jumps [24 in]
run 100 m
15 box jumps [24 in]
run 200 m
9 box jumps [24 in]
run 400 m
Score: 165# (PR +20#), 4:45
Notes
My times are so much better when there is someone on my heels.
Strict Paleo/Zone Day #3
It’s Always Something
I’m beginning to think this is kinda like horseshoes and hand grenades. Close counts.
Started the day off at 6am with a 33 mile bicycle ride down to Alger by way of Lake Samish and back home along the west side of Lake Whatcom.
Gotta figure out a way to mod things appropriately to accomodate 2.5 hour long stretches of exercise. I’m pretty sure a ride...
Strict Paleo/Zone Day #2
Better, But Still Room For Improvement
O.K., actually managed to eat today, thanks to the yield of last night’s beef jerky experiment.
No workout today as I’m resting some sore (in the bad way) biceps and I had to get up at 2 am to take the beef jerky out of the oven.
What I Ate
Breakfast
8 strawberries
2 egg
3 pieces of ham, diced and mixed with the eggs
dried mango
...
Strict Paleo/Zone Day #1
Fail To Plan, Plan To Fail
I didn’t fail, per se, but I did forget to ensure that I had the food that I needed at work. I stayed clean and paleo, but I under ate, especially protein.
My plan is linked above, but just for the record, I’m basically doing a 21 block zone with a bit of rearranging for PWO.
What I Ate
Pre-Workout
6 strawberries
1 egg
Breakfast
1 apple
3 eggs
...
Jogo WOD #157
“The Duane”
five rounds, bear style, for time, of:
three times through:
4 deadlift
3 hang power clean
2 front squat
1 press/jerk
May not rest the bar during a “round”, but only between rounds.
Score: 3 rounds completed; stopped to prevent bicep injury
Notes
Biceps were so sore I couldn’t do the high-pull portion of the clean without excruciating pain in...
May 2009
14 posts
Jogo WOD #156
“Yet Another Share The Love Workout”
for time, split with a partner:
100 box up and overs [18 in box] / plank hold
run 100 m
100 jumping L pullups / dead hang
run 100m
50 1-arm rack kb squats (25 r/l) [24 kg] / sit in the bottom of a squat
run 100 m
100 medball thrusters [20#] / hold ball overhead
run 100 m
Score: 27:15
Notes
Today I was joined...
Jogo WOD #155
NE Qual WOD 2009
10-9-8-7-6-5-4-3-2-1, for time, of:
power clean [135#]
pull-ups
kettlebell swing [24 kg]
Score: 17:13
Jogo WOD #154
“Filthy Fifty”
for time:
50 box jump, 24 inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
walking lunge, 50 steps
50 knees to elbows
50 push press, 65 pounds
50 back extensions
50 wall ball shots, 20 pound ball
50 burpees
50 double unders
Score: 30:00
Compare to 2009-03-23
Notes
Happy Birthday to Me! A new PR!
Jogo WOD #153
“I Need A Hero”
For time:
1 mile run (Murph)
21thruster(Daniel) [95#]
50 sit-ups (Michael)
21 push ups (JT)
21 overhead squat (Josh) [95#]
800m run (Badger)
25 squat (Jason)
21 L pullups (Joshie)
8 kb swings (Nate) [2 pood / 2×16kg]
400m run, backwards (Griff)
Score: 26:09
Notes
Throughout this entire workout, this is what I had going through my head:...
Jogo WOD #152
“Triple 5”
5 minutes of:
row [for distance]
10 thruster/10 box jumps couplet [for rounds]
turkish get-ups, alternating sides
Score: 1465-3.5-12
Notes
In other news, I’m back down to ~240 lbs, which is where I was back in November.
Jogo WOD #151
Team Tabata
tabata of:
push press [45#]
row (for calories)
v-ups
pullups
Score: team—133 (sum of members’ lowest rounds); mine—37 (sum of my lowest rounds)
Jogo WODs #147-#150 Omnibus
100 Pushups + Run
(#147, 2009-05-14)
for time:
run 400m
then, until you’ve done 100 pushups:
max reps pushups
run 100m
then:
run 400m
Score: approx. 19:30
Whole Lotta Swings
(#148, 2009-05-15)
for completion:
2 min of KB swings [24 kg]
then, 2 rounds of 30 sec on/15 sec rest tabata(-ish) of:
right arm swing
left arm swing
sdhp swing
right arm rack squat
right...
Happy Anniversary, Jogo!
In honor of our first anniversary, I thought I’d post the email that got it all started:
On 5/2/08 12:51 PM, “Cameron Watters” wrote:
Hola,
Jogo looks like an awesome alternative to traditional fitness clubs (rows of machines), but it’s not entirely clear from the website who your target audience is. There appear to be no out of shape/overweight people...
Jogo WOD #146
Abmat “Hansen”
3 rounds, for time, of:
30 kb swings [24kg]
30 burpees
30 abmat situps
Score: 18:35
Notes
This workout is supposed to be have GHD situps, but we only have 2 GHDs at Jogo, so we used abmats. Also, it calls for a 2-pood KB, which we don’t have. The 24kg kettlebells are the largest we’ve got.
Jogo WOD #145
“Fight Gone Bad”
“Fight Gone Bad!”
3 rounds of:
Wall-ball: 20 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20” box (Reps)
Push-press: 75 pounds (Reps)
Row: (Calories)
In this workout have one minute per station. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break...
Jogo WOD #143
NW Qualifier WOD (Scaled)
5 rounds, for time, of:
9 pullups
30 wallball shots
6 SDHP [135#]
Score: 18:26
Notes
The SDHP was heavy at 135#.
Jogo WOD #142
6-Pack Cindy
AMRAP in 20 min of:
5 pullups/jump pulls
10 pushups
15 (abmat) situps
Score: 10 rounds (see notes)
Notes
This relatively paltry score was due, in large part, to the fact that I ripped a callous on the pullup bar mid-seventh round. It took a couple mins to get it taped, and the tape didn’t really hold so I had to switch to jump pulls.
Jogo WOD #141
“Danny”
AMRAP in 20 min of:
30 box jumps [24 in]
20 (unless you’re a moron like me, and do 30) push presses [115#]
30 pullups [mix ugly kip + jump]
Score: 2+2 (and a bonus 30 push press reps)
Notes
As I alluded to above, I am a MORON. So, for some reason, I forgot that there were only 20 push press reps per round, so I did 30 each round. It’s no wonder I kept...
Jogo WOD #140
“Tabata Something Totally Different”
tabata of:
run (score nothing)
1 arm KB swings (4 right/4 left; score last round only)
run (inverse tabata; 10 on/20 off; score “laps”, 1 lap = down and back between the crosswalks on Grand)
swinging SDHP (score final round)
Score: 12 swings (left arm); 2.5 laps, 14 SDHP
Notes
Running for me is an interesting beast. I can run...
April 2009
20 posts
Jogo WOD #139
Max Effort Back Squat + NorCal CF Games Qualifier Workout A
for weight:
5-3-1-1-1 back squat
for time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead [165#] (strict press, push press, jerk)
Score: 295#, 6:33
Notes
The squat is more than a few lbs below my likely 1RM. Dunno what the issue was, but I couldn’t get out of the hole this morning. I did this as a 3RM a little over a week...
Jogo WOD #138
Great Basin CF Games Regional Qualifier, Saturday Afternoon Workout
5 rounds, for time:
7 deadlifts [275#]
30 air squats
7 HSPU [sub box pike pushups]
Score: 12:15
Notes
Felt a bit slow this morning and that 275# felt HEAVY.Dunno if it’s because it is heavy or because I was still beat after that OHD squat workout from yesterday (6:00 PM).
Jogo WOD #137
Dirty South 2009 CF Games Qualifier, Sunday Workout
For time (There is a 20 min time limit for this workout.):
1000 Meter Row
25 OHS [135#]
100 Meter Run
50 Kettlebell Swings [24 kg]
100 Meter Run
25 Burpees
200 Meter Run
Score: 18:00
Jogo WOD #136
“Fran”
21-15-9 reps, for time, of:
thrusters [95#]
pullups [band-assisted]
bonus (untimed):
bear hug a 45# plate and carry 400m
sprint 200m
carry a 45# plate overhead (arms locked out) 100m
Score: 6:40
Notes
Remembered to eat (kiwi + almonds) this morning. Huge help. Last week or so, I feel like I’m finally completely clear of whatever dark period/funk I’d...
Jogo WOD #135
“Cindy On The Run—Part Deux”
As many rounds as possible, in thirty minutes, of:
5 pullups
10 pushups
15 air squats
run 200 m
Score: 12 (2 w/ deadhang, 10 w/ 1-leg jump pulls)
Notes
Should’ve had 13 rounds. I used the last of the strawberries last night and I forgot to eat before, which appears to be fairly effective at preventing the major bonk at the 12-15 minute...
Road Ride #2
Road Ride—Gooseberry Point/Lummi Loop
Ride 28 miles
Notes
Despite my reservations, I went out again. This time, there was a deliberately slow group, so I hung back with them most of the ride. Felt a lot stronger this time, but there were fewer hills.
Jogo WOD #134
Back Squat 3RM + Mini “Nicole”
for weight:
back squat 5-5-3-3-3
then, for reps/distance, AMRAP in 10 min of:
run 200m
max effort pullups
Score: 295#; 1200m/15 dead hangs
Notes
Changed up my food plan (less restricted carb) and I’m feeling a LOT better. Not hitting the wall as quickly as I was before. Also, had a small bit of food right when I woke up this morning, and...
Jogo WOD #133
“Nancy”
5 rounds, for time, of:
run 400m
15 overhead squat [95#]
Score: 12:40 (new PR by 1:10)
Jogo WOD #132
“DT”
Five rounds, for time, of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Score: 14:57 (I think)
Jogo WOD #131
“Deck Of Cards”
for time (as a class):
hearts = burpees
diamonds? = SDHP
clubs? = one-arm kb swings
spades? = kb situps
jokers = 1 min goblet squat hold
vets (like me) can pass twice
Score: 26:30ish (as a class)
Notes
I passed on the 13 burpees and 11 SDHP, the latter only because I was behind. Burpees KILL ME. Must get stronger/faster at burpees. And pullups. And box...
Progress (Regression?) Update
Progress Update
So, it’s been a while since the last time I had my body fat measured. It’s up about 1.5% since November 18th, 2008.
weight: 247.0 (gym scale)
bodyfat: 16.31%
The next target is to bring it down below 12%. So, I’d like to hit that by the end of May, but I don’t want to see my LBM drop below 205. And, seeing it grow to 210 would actually be my...