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...
Feb 2nd
3 notes
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] ...
Dec 31st
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...
Nov 24th
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. ...
Oct 24th
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...
Sep 21st
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,...
Aug 22nd
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...
Aug 14th
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...
Aug 12th
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.
Aug 10th
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...
Aug 6th
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...
Aug 5th
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
Jul 17th
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...
Jul 16th
Jogo WOD #174
Tabata This (Sortof) tabata of: squats (bottom to bottom) row pullups pushups Score: 24
Jul 1st
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
Jul 1st
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....
Jun 29th
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.
Jun 25th
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)
Jun 24th
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.
Jun 23rd
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...
Jun 22nd
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.
Jun 4th
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...
Jun 4th
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 ...
Jun 3rd
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 ...
Jun 2nd
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...
Jun 2nd
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...
May 29th
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
May 29th
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!
May 27th
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:...
May 26th
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.
May 22nd
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)
May 21st
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...
May 19th
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...
May 12th
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.
May 12th
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...
May 11th
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#.
May 9th
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.
May 8th
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...
May 5th
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...
May 1st
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...
Apr 30th
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).
Apr 28th
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
Apr 27th
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...
Apr 24th
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...
Apr 23rd
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.
Apr 22nd
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...
Apr 21st
Jogo WOD #133
“Nancy” 5 rounds, for time, of: run 400m 15 overhead squat [95#] Score: 12:40 (new PR by 1:10)
Apr 20th
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)
Apr 18th
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...
Apr 17th
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...
Apr 16th