Ok.. I know some of the acronyms can get kinda confusing.. So I will do my best to explain the ones I use on that day.. You can also check out the complete list at www.crossfit.com - FAQ
AMRAP(-2) = as many reps as possible but stop 2 short of max reps
KBS = Kettle Bell Swings
2 Pood = 72 pounds
PR = Personal Record
31X1 = Tempo.. See OPT's FAQ
Today's WOD:
A) DeadLift 55% of the 1 rep singles from Thursday's WOD; 10 sets x 3 reps; rest 45 sec.
B1) Ring Push Ups @ 31X1, amrap (-2) x 3 sets; rest 60 sec.
B2) 10 Power Cleans "touch and go" unbroken x 3 sets; rest 60 sec.
C1) Clapping Push ups @ 10X0 amrap (-2) x 3 sets; rest 10 sec.
C2) Push ups @ 10X0 amrap (-2) x 3 sets; rest 10 sec.
C3) KBS - 20 unbroken x 3 sets; rest 10 sec.
C4) 20 Back Extensions @ 1010 x 3 sets; rest 180 sec.
Results:
Parts A and B were a nice warm up to the Hell that was Part C.. Absolutely Brutal!!
A) 200#
B1) 20/15/10
B2) 135#/145#/145#
C1) 12/10/10
C2) 10/8/8
C3) 2 Pood (72#) 14-6/ 10-6-4/8-4-4-4
C4) Unbroken/10-7-3/10-5-5
Rested about 30 mins or so and then did a quick 500m Sprint Row for time and ended up PR'ing by 1 second!!
Pretty smoked after today.. Looking forward to tomorrow's rest day!!
January 31, 2010
January 30, 2010
Training Day 35
A1) Front Squat @ 30X0; 4-6 reps x 5 sets; rest 20 sec.
A2) 25 Kipping Chin ups; rest 120 sec.
B1) Dumbbell Forward Lunges @ 1010; 8/leg x 3 sets; rest 90 sec.
B2) Powell Raises @ 3010; 10/arm x 3 sets; rest 90 sec.
C) Tabata Sit Ups - Low Score... Tabata means 20 secs of work 10 secs of rest x 8 sets
Results:
A1) Keep it pretty light and focused on depth and tempo
135#/145#/145#/150#/160# first three sets 6 reps/4th set 5 reps/5th set 4 reps
A2) 25 Unbroken/18-7/15-5-5/10-5-5-3-2/10-5-4-3-3
B1) All three sets @ 45#
B2) All three sets @ 10#
C) 12/11/11/11/10/10/10/10 - Low score = 10
Check out this new take on Devil Eggs!
"Fat Guacamole Devils"
Breathing new life into a tried and true recipe is a simple way of adding variety to your diet. Take deviled eggs, for example. They’ve been around as long as any of us can probably remember, although you don’t see them at parties as often as you once did. It’s not because deviled eggs aren’t good, it’s just that they’re not that exciting anymore. You might, however, start seeing them served more often again if enough people see the recipe for Fat Guacamole Devils Tamara Baysinger entered in our Primal Blueprint Cookbook Challenge.
Her take on deviled eggs eliminates the mayonnaise and uses avocado instead. This loads the eggs with even more healthy fat and gives the filling a creamy, rich texture. A teaspoon or so of lime juice and hot sauce liven things up and just like that you’ve got a flavorful, interesting new take on a classic recipe.
While these deviled eggs aren’t quite bite-sized (they’re not called Fat Guacamole Devils for nothing) they’re definitely the type of finger food we love to snack on. We can imagine eating these eggs pretty much any time of day that hunger strikes. You can serve them as snack food at everything from dinner parties to Super Bowl parties. If you want to dress the little devils up for a party (or just add more flavor and fat) follow Tamara’s suggestion of garnishing the eggs with chopped olives or crumbled bacon. Other garnishes to consider are cilantro, a fresh herb that always goes well with avocado, and paprika, a spice typically used to top deviled eggs.
Fat Guacamole Devils
A2) 25 Kipping Chin ups; rest 120 sec.
B1) Dumbbell Forward Lunges @ 1010; 8/leg x 3 sets; rest 90 sec.
B2) Powell Raises @ 3010; 10/arm x 3 sets; rest 90 sec.
C) Tabata Sit Ups - Low Score... Tabata means 20 secs of work 10 secs of rest x 8 sets
Results:
A1) Keep it pretty light and focused on depth and tempo
135#/145#/145#/150#/160# first three sets 6 reps/4th set 5 reps/5th set 4 reps
A2) 25 Unbroken/18-7/15-5-5/10-5-5-3-2/10-5-4-3-3
B1) All three sets @ 45#
B2) All three sets @ 10#
C) 12/11/11/11/10/10/10/10 - Low score = 10
Check out this new take on Devil Eggs!
"Fat Guacamole Devils"
Breathing new life into a tried and true recipe is a simple way of adding variety to your diet. Take deviled eggs, for example. They’ve been around as long as any of us can probably remember, although you don’t see them at parties as often as you once did. It’s not because deviled eggs aren’t good, it’s just that they’re not that exciting anymore. You might, however, start seeing them served more often again if enough people see the recipe for Fat Guacamole Devils Tamara Baysinger entered in our Primal Blueprint Cookbook Challenge.
Her take on deviled eggs eliminates the mayonnaise and uses avocado instead. This loads the eggs with even more healthy fat and gives the filling a creamy, rich texture. A teaspoon or so of lime juice and hot sauce liven things up and just like that you’ve got a flavorful, interesting new take on a classic recipe.
While these deviled eggs aren’t quite bite-sized (they’re not called Fat Guacamole Devils for nothing) they’re definitely the type of finger food we love to snack on. We can imagine eating these eggs pretty much any time of day that hunger strikes. You can serve them as snack food at everything from dinner parties to Super Bowl parties. If you want to dress the little devils up for a party (or just add more flavor and fat) follow Tamara’s suggestion of garnishing the eggs with chopped olives or crumbled bacon. Other garnishes to consider are cilantro, a fresh herb that always goes well with avocado, and paprika, a spice typically used to top deviled eggs.
Fat Guacamole Devils
Ingredients:
■2 hard boiled eggs
■1/2 avocado
■1 teaspoon hot sauce (or more to taste)
■1/2 teaspoon lime juice
■salt & pepper to taste
Instructions:
Peel and halve the eggs and spoon their yolks into a small bowl.
■1/2 avocado
■1 teaspoon hot sauce (or more to taste)
■1/2 teaspoon lime juice
■salt & pepper to taste
Instructions:
Peel and halve the eggs and spoon their yolks into a small bowl.
Mash the yolks with the avocado, hot sauce and lime juice; add salt and pepper to taste.
Refill egg white halves with yolk mixture, and enjoy!
January 29, 2010
Rest Day
Much needed rest day today!! Hitting it hard early in the morning tomorrow.. But check out these two pieces about Grains and the effects they have on the body; from MarksDailyApple.com
http://www.marksdailyapple.com/why-grains-are-unhealthy/
http://www.marksdailyapple.com/definitive-guide-grains/
http://www.marksdailyapple.com/why-grains-are-unhealthy/
http://www.marksdailyapple.com/definitive-guide-grains/
January 28, 2010
Training Day 34
So today OPT asked us to repeat a Workout we did back in early December. This was a great chance to compare our numbers and see how we are improving or what we still need work in.
WOD:
A) DeadLift - build to a heavy triple quickly, rest as needed and then take no more than 3 sets to build to a heavy but not 1RM Single, rest as needed b/t attempts.
B1) Press Cluster - 1.1.1.1.1 x 5 sets.. rest 120 sec. So you press the weight once, rack it, wait 10 secs and then press it again rack and repeat til you do 5 reps 5 times rotating b/t B1 and B2
B2) Kettle Bell Swings - 21 reps unbroken x 5 sets; rest 120 sec.
C) Dumbbell External Rotations - 4-7/arm x 3 sets rest 45 sec b/t arms.
Now the first time I did this WOD it was actually my third OPT WOD. My results were as followed from 12/10/09
A) 240# triple/315# single
B1) 95#/95#/105#/105#/105#
B2) 45#Kettle Bell unbroken x 2/54# Kettle Bell x3set Unbroken/20-5/20-5
C) 15# x 5/arm for 3 sets
Today's Results:
A) 300# Triple - 60# increase/345# Single - 30# increase felt pretty easy!
B1) 110#/115#/115#/120#/125#
B2) 54# 1st set Unbroken/ Last 4 sets used a 2pood Kettle Bell which weighs 72# broken down as followed 11-10/10-6-5/15-6/7-7-7... First time swing that weight!
C) 15# x 7/arm for 3 sets
Overall I'm really excited with the progress I'm making especially with my shoulders.. and I feel like I'm getting really close to that 400# DeadLift!!
Check out this clip from Mark's Daily Apple - Its the "Definitive Guide to Dairy" Great info on Milk and all dairy products and how are bodies react to it. http://www.marksdailyapple.com/dairy-intolerance/
WOD:
A) DeadLift - build to a heavy triple quickly, rest as needed and then take no more than 3 sets to build to a heavy but not 1RM Single, rest as needed b/t attempts.
B1) Press Cluster - 1.1.1.1.1 x 5 sets.. rest 120 sec. So you press the weight once, rack it, wait 10 secs and then press it again rack and repeat til you do 5 reps 5 times rotating b/t B1 and B2
B2) Kettle Bell Swings - 21 reps unbroken x 5 sets; rest 120 sec.
C) Dumbbell External Rotations - 4-7/arm x 3 sets rest 45 sec b/t arms.
Now the first time I did this WOD it was actually my third OPT WOD. My results were as followed from 12/10/09
A) 240# triple/315# single
B1) 95#/95#/105#/105#/105#
B2) 45#Kettle Bell unbroken x 2/54# Kettle Bell x3set Unbroken/20-5/20-5
C) 15# x 5/arm for 3 sets
Today's Results:
A) 300# Triple - 60# increase/345# Single - 30# increase felt pretty easy!
B1) 110#/115#/115#/120#/125#
B2) 54# 1st set Unbroken/ Last 4 sets used a 2pood Kettle Bell which weighs 72# broken down as followed 11-10/10-6-5/15-6/7-7-7... First time swing that weight!
C) 15# x 7/arm for 3 sets
Overall I'm really excited with the progress I'm making especially with my shoulders.. and I feel like I'm getting really close to that 400# DeadLift!!
Check out this clip from Mark's Daily Apple - Its the "Definitive Guide to Dairy" Great info on Milk and all dairy products and how are bodies react to it. http://www.marksdailyapple.com/dairy-intolerance/
January 27, 2010
Training Day 33
First let me tell you what some of this lingo means.. You can also check out OPT's FAQ for a complete list - http://optfaq.blogspot.com/
When you see a workout Rx as A1 and A2.. you do the first set of A1 then the first set of A2 with the Rx amount of Rest. Then Repeat for the second, third and so on..
AMRAP = As Many Reps As Possible either unbroken or in a given time frame.
41X1 - This is a tempo count or cadence.. The First number (in this case 4) is the count it takes to lower the weight; The Second number (1) is the time you wait at the bottom of the Movement; The Third number (X) stands for the time to bring the weight up in this case Xplode up; & The Fourth Number is the time you wait before you start the next rep.
Also, if you are unfamiliar with any of the movements.. just youtube them or go to OPT's main site and checkout his video demos!! http://www.optimumtraining.ca/index.html
Today's Training: 4:30 AM
A1) Overhead Squats @ 42X1; 4-6 reps x 4 sets; Rest 90 sec. Full range of motion "Ass to Ankles" way below parallel and hold it there for 2 sec.
A2) L Pull Ups @ 2121; AMRAP x 4 sets; rest 90 sec.
B) Dumbbell Split Squat @ 3131; 6-9reps/leg x 3 sets; rest 45 sec. Knee touches ground
C) 100 GHD Sit Ups for Time - Both Hands overhead floor to feet. (don't try these unless you are very familiar with the GHD machine.. They will destroy even the king of crunches)
Results:
A1) 95# x 6/ 115# x 6/ 125# x 6/ 130# x 5
A2) 10/9/8/6 - I was really focused on Straight legs above hips for each rep.
B) 35#/hand x 9/ Leg
45#/hand x 9/ Leg
45#/Hand x 9/ Leg
C) Time: 8:34 - these killed me!! First 25 Unbroken both hands overhead.. Then switched to Alt. hands very broken for the last 75
Felt really strong getting out of the hole on the OHS... Maybe could have started a little heavier but 135 would have been tough @ tempo to sneak out 4 reps.
Site of the Day: Check out Robb Wolf's Podcast today at http://robbwolf.com/
Show Topics:
1.Lou Mars Discussion
2.Preworkout Nutrition Discussion
3.Fish Oil Calculation
4.Digestive Enzymes
5.Heart Burn & Fish Oil
6.Babies & Neolithic Foods
7.Green Beans & Paleo Diet
8.Beef Protein Isolate
9.Fish Oil & Loose Stools
10.Allergy Shots
11.Eating Different Macronutrients Together
12.Eggs & Lysozyme
13.Woman & Bulking Up
14.How Low Should Bodyfat Be Before Bulking?
When you see a workout Rx as A1 and A2.. you do the first set of A1 then the first set of A2 with the Rx amount of Rest. Then Repeat for the second, third and so on..
AMRAP = As Many Reps As Possible either unbroken or in a given time frame.
41X1 - This is a tempo count or cadence.. The First number (in this case 4) is the count it takes to lower the weight; The Second number (1) is the time you wait at the bottom of the Movement; The Third number (X) stands for the time to bring the weight up in this case Xplode up; & The Fourth Number is the time you wait before you start the next rep.
Also, if you are unfamiliar with any of the movements.. just youtube them or go to OPT's main site and checkout his video demos!! http://www.optimumtraining.ca/index.html
Today's Training: 4:30 AM
A1) Overhead Squats @ 42X1; 4-6 reps x 4 sets; Rest 90 sec. Full range of motion "Ass to Ankles" way below parallel and hold it there for 2 sec.
A2) L Pull Ups @ 2121; AMRAP x 4 sets; rest 90 sec.
B) Dumbbell Split Squat @ 3131; 6-9reps/leg x 3 sets; rest 45 sec. Knee touches ground
C) 100 GHD Sit Ups for Time - Both Hands overhead floor to feet. (don't try these unless you are very familiar with the GHD machine.. They will destroy even the king of crunches)
Results:
A1) 95# x 6/ 115# x 6/ 125# x 6/ 130# x 5
A2) 10/9/8/6 - I was really focused on Straight legs above hips for each rep.
B) 35#/hand x 9/ Leg
45#/hand x 9/ Leg
45#/Hand x 9/ Leg
C) Time: 8:34 - these killed me!! First 25 Unbroken both hands overhead.. Then switched to Alt. hands very broken for the last 75
Felt really strong getting out of the hole on the OHS... Maybe could have started a little heavier but 135 would have been tough @ tempo to sneak out 4 reps.
Site of the Day: Check out Robb Wolf's Podcast today at http://robbwolf.com/
Show Topics:
1.Lou Mars Discussion
2.Preworkout Nutrition Discussion
3.Fish Oil Calculation
4.Digestive Enzymes
5.Heart Burn & Fish Oil
6.Babies & Neolithic Foods
7.Green Beans & Paleo Diet
8.Beef Protein Isolate
9.Fish Oil & Loose Stools
10.Allergy Shots
11.Eating Different Macronutrients Together
12.Eggs & Lysozyme
13.Woman & Bulking Up
14.How Low Should Bodyfat Be Before Bulking?
January 26, 2010
Rest Day
~Goals~
A lot of people today think they have Goals or know how to set them.. Then get disappointed when they don't accomplish their goals and wonder, "Why? What Happened?" The problem wasn't that they were incapable of achieving their goals, rather the goals they set were unattainable or they did not properly prepare to reach their goals. You see the act of setting a goal is great, but without careful planning, preparation, and execution, you are not guaranteed to reach your goals. I found the following Acronym on the web and thought that it applied to Crossfit perfectly.
Be S.M.A.R.T. when setting your goals:
S - Specific: Have I described the details rather than general ideas of the goal?
M - Measurable: Can someone else measure and see that I reached my goals?
A - Attainable: Is the goal actually reachable?
R - Realistic: Even if it is reachable, is it realistic that I am willing to do what it takes to reach it?
T - Timeline: Do I have a deadline for reaching this goal?
You see, when I set a goal for myself to compete at this years games, I knew the road ahead of me was no stroll in the park. I didn't just step up the first day of crossfit and say "I wanna win the 2010 Crossfit Games!"
No, I knew I wanted to compete, but I also knew how hard it was going to be to get to where I needed to be in a very short amount of time. So I wrote it out. "I want to compete at the 2010 Crossfit Games Sectionals in March 2010 and qualify to the Regional competition- Realistic, Specific, Attainable, and it has a Timeline....
Measurable??
Sure, with Workout Logs, Food Journals etc.. - the basic essence of Crossfit - Increased Work Capacity across Broad Time and Modal Domains. How fast can someone do a lot of functional work in a short amount of time - Every second of your time in a certain workout is a measurable and observable improvement in your fitness!
Also with Proper Training/Information, Diet/Nutrition, and Recovery I am setting myself up for success. Over the last few months I have taken these subcategories, broken them down and researched them as much as I could all day long. I have gone to the box on schedule, a lot of times at 4am due to my work schedule, to workout and train and restructure my body. No more late nights at bars or clubs. I have totally changed the way I eat. Even the way I look at food now, not as something that needs to tasty, but a fuel source, that when taken at the right time and with the proper Macro Nutrient Ratio, allows me to perform at my peak ability level.
I urge you all to set goals, no matter how big or small. Apply this acronym not just to your fitness goals, but goals you set for everyday life! Just don't write a goal down and say "OK Done!" Break it down, Study it, Master it... And make sure you are willing to put in the work your goal requires.
You can either have Results or Excuses..... Not Both!
A lot of people today think they have Goals or know how to set them.. Then get disappointed when they don't accomplish their goals and wonder, "Why? What Happened?" The problem wasn't that they were incapable of achieving their goals, rather the goals they set were unattainable or they did not properly prepare to reach their goals. You see the act of setting a goal is great, but without careful planning, preparation, and execution, you are not guaranteed to reach your goals. I found the following Acronym on the web and thought that it applied to Crossfit perfectly.
Be S.M.A.R.T. when setting your goals:
S - Specific: Have I described the details rather than general ideas of the goal?
M - Measurable: Can someone else measure and see that I reached my goals?
A - Attainable: Is the goal actually reachable?
R - Realistic: Even if it is reachable, is it realistic that I am willing to do what it takes to reach it?
T - Timeline: Do I have a deadline for reaching this goal?
You see, when I set a goal for myself to compete at this years games, I knew the road ahead of me was no stroll in the park. I didn't just step up the first day of crossfit and say "I wanna win the 2010 Crossfit Games!"
No, I knew I wanted to compete, but I also knew how hard it was going to be to get to where I needed to be in a very short amount of time. So I wrote it out. "I want to compete at the 2010 Crossfit Games Sectionals in March 2010 and qualify to the Regional competition- Realistic, Specific, Attainable, and it has a Timeline....
Measurable??
Sure, with Workout Logs, Food Journals etc.. - the basic essence of Crossfit - Increased Work Capacity across Broad Time and Modal Domains. How fast can someone do a lot of functional work in a short amount of time - Every second of your time in a certain workout is a measurable and observable improvement in your fitness!
Also with Proper Training/Information, Diet/Nutrition, and Recovery I am setting myself up for success. Over the last few months I have taken these subcategories, broken them down and researched them as much as I could all day long. I have gone to the box on schedule, a lot of times at 4am due to my work schedule, to workout and train and restructure my body. No more late nights at bars or clubs. I have totally changed the way I eat. Even the way I look at food now, not as something that needs to tasty, but a fuel source, that when taken at the right time and with the proper Macro Nutrient Ratio, allows me to perform at my peak ability level.
I urge you all to set goals, no matter how big or small. Apply this acronym not just to your fitness goals, but goals you set for everyday life! Just don't write a goal down and say "OK Done!" Break it down, Study it, Master it... And make sure you are willing to put in the work your goal requires.
You can either have Results or Excuses..... Not Both!
January 25, 2010
Rest Day
"Many people will have excuses as to why they can not change. Remember the beliefs which have led you here today are the same as those which lead you to where you wish to go.
If you are ready to make a change in your health, then now is the time to start.
Choice not chance will determine your destiny."
-"Crossfit Redline" from the book Coping with Food Allergies
The Following Video is small preview of OPT's Nutrition 101 Lecture that is now available on DVD that I highly suggest watching. It is full of incredible information about Nutrition, Digestion, and success stories/case studies.. OPTstore.blogspot.com
Below is a Link of my Journey though Crossfit. It includes every single workout I've done since my first day at the Box up until the time I started following OPT's Programming.
I will have that link up later along with some before and after pictures.
http://docs.google.com/Doc?docid=0AW5dl54n68E1ZGZycjU5c2pfMGR3cmIzZ2hw&hl=en
If you are ready to make a change in your health, then now is the time to start.
Choice not chance will determine your destiny."
-"Crossfit Redline" from the book Coping with Food Allergies
The Following Video is small preview of OPT's Nutrition 101 Lecture that is now available on DVD that I highly suggest watching. It is full of incredible information about Nutrition, Digestion, and success stories/case studies.. OPTstore.blogspot.com
Below is a Link of my Journey though Crossfit. It includes every single workout I've done since my first day at the Box up until the time I started following OPT's Programming.
I will have that link up later along with some before and after pictures.
http://docs.google.com/Doc?docid=0AW5dl54n68E1ZGZycjU5c2pfMGR3cmIzZ2hw&hl=en
January 24, 2010
OPT Big Dawg Weekend Competition
So this weekend I competed in OPT's Big Dawg Competition!!
The task was to do 3 Workouts in 5 Hours
WOD 1: 3 sets of 15 OverHeadSquats - Max Weight, Unbroken
WOD 2: 2K Row & AMRAP Double Unders in 10 mins.
WOD 3: For Time - 50 CTB Pull Ups, 50 Burpees
WOD 1
I felt stronger than I ever have before on the OHS.. Like I said, I've only been crossfitting since late September and only 31 Days in OPTs programming. A month or so ago I did a 1 rep max OHS at 135. Saturday Morning I was able to do 15 unbroken and went for 150 but my last five reps were not full range of motion. Coach wanted butt below parallel and mine were just above. But still a huge jump from a work capacity standpoint.
WOD 2
I think I must have PR'd in my 2K row... The only problem was I PR'd on the first 500m !! For whatever reason I just jumped on the rower and started killing it, not thinking about my pace. I struggled and suffered through the last 1500m and got it done in 7:49, still not to bad but not at all what I was expecting. Then going into the double unders which is my worst event, I knew I just needed to find a pace and stick with it... I went single..double..single and ended up getting 38.. Whatever.. I'll be knocking em out soon enough.
WOD 3
This wod looked to be one of the hardest ones of the day... My CTB pullups are getting better but I struggled with it and was unable to string more than 4 at a time after the first 15. Luckily, I flew through the burpees and ended with a time of 6:43 after spending over 4:30 on the pullups!
Overall, I felt like it was pretty good weekend.. It exposed a lot of my weaknesses and I now know exactly what I need to work on to continue to grow and get ready for the Sectionals in March. Special thanks to OPT for the incredible programming and to all the Big Dawgs that continue to put up monster numbers! These people really are some of the fittest people on Earth!
The task was to do 3 Workouts in 5 Hours
WOD 1: 3 sets of 15 OverHeadSquats - Max Weight, Unbroken
WOD 2: 2K Row & AMRAP Double Unders in 10 mins.
WOD 3: For Time - 50 CTB Pull Ups, 50 Burpees
WOD 1
I felt stronger than I ever have before on the OHS.. Like I said, I've only been crossfitting since late September and only 31 Days in OPTs programming. A month or so ago I did a 1 rep max OHS at 135. Saturday Morning I was able to do 15 unbroken and went for 150 but my last five reps were not full range of motion. Coach wanted butt below parallel and mine were just above. But still a huge jump from a work capacity standpoint.
WOD 2
I think I must have PR'd in my 2K row... The only problem was I PR'd on the first 500m !! For whatever reason I just jumped on the rower and started killing it, not thinking about my pace. I struggled and suffered through the last 1500m and got it done in 7:49, still not to bad but not at all what I was expecting. Then going into the double unders which is my worst event, I knew I just needed to find a pace and stick with it... I went single..double..single and ended up getting 38.. Whatever.. I'll be knocking em out soon enough.
WOD 3
This wod looked to be one of the hardest ones of the day... My CTB pullups are getting better but I struggled with it and was unable to string more than 4 at a time after the first 15. Luckily, I flew through the burpees and ended with a time of 6:43 after spending over 4:30 on the pullups!
Overall, I felt like it was pretty good weekend.. It exposed a lot of my weaknesses and I now know exactly what I need to work on to continue to grow and get ready for the Sectionals in March. Special thanks to OPT for the incredible programming and to all the Big Dawgs that continue to put up monster numbers! These people really are some of the fittest people on Earth!
January 23, 2010
A Little About Me
This is my first attempt at a blog.. Its really for me to track my progress as I prepare for the 2010 Crossfit Games. But, I hope this information will help other chase down their goals of achieving Optimum Fitness.. Over the next few months, I will be posting my results from the Training Program that James "OPT" Fitzgerald as laid out for all who want to excel in the games to follow. I will also throw in some great/creative Paleo Meals as well as some links that I check out on a daily basis to continue to learn more about fitness, diet, and overall health.
A little bit about me... I am currently living in Naples Florida, working as a Golf Instructor at the David Leadbetter Golf Academy. Originally I'm from Pennsylvania and went to college at PSU. After a few years of living the off the college diet of fast food, liquid Carbs, and 2:00am Pizza dinners, I found my self at 240 pounds, 23% body fat at 6' and extremely out of shape.. I could barely do 20 push ups in a row and struggled for 5 pull ups. I knew I needed to make a change and fast.
I did the obvious and joined a "Global Gym" and started working with a personal trainer and tried to change my eating habits without the advice of any professionals. I did fine and actually ended up losing 40 pounds and got down to 200. I thought I was doing great.. I thought I was in shape. But I still had a gut and wasn't seeing the Body Comp changes that I was searching for.
I started searching for Diets online and came across the Paleo Diet. It changed my life and the way I look at food. During my search for diets I came across this fitness idea called Crossfit... I had the same thoughts that everyone probably has during their first glance at a crossfit workout.."What the hell am I going to get done doing PushUps, Squats, and Situps in 10 mins. My regular routine takes about 1.5 hours.. Well after doing my first WOD: 200m Run 15-12-9 reps of Air Squats, Inverted rows and Pushups in 7 MINS!! I was dead, laying on the ground trying to figure out what had just happened to me, but knowing that this was something that I wanted to feel again.. Never have I had a reaction to a workout that seemed so easy on paper but left me ruined!
That was September 21, 2009 Crossfit Redline... Today, January 23, 2010 I'm down to 175# at 7%body fat and my cardio and strength have never been higher.. Crossfit really/truly has saved my life.. I urge everyone I meet to try either crossfit or a Paleo/Zone diet. Simply because I know how I feel now and I know the results are unlike anything I have ever had in my life!
In the next few days I hope to have a list of all my past WODs or "workouts of the days" and some before & after pictures, so that you can see how this program works and that the results are real.
A little bit about me... I am currently living in Naples Florida, working as a Golf Instructor at the David Leadbetter Golf Academy. Originally I'm from Pennsylvania and went to college at PSU. After a few years of living the off the college diet of fast food, liquid Carbs, and 2:00am Pizza dinners, I found my self at 240 pounds, 23% body fat at 6' and extremely out of shape.. I could barely do 20 push ups in a row and struggled for 5 pull ups. I knew I needed to make a change and fast.
I did the obvious and joined a "Global Gym" and started working with a personal trainer and tried to change my eating habits without the advice of any professionals. I did fine and actually ended up losing 40 pounds and got down to 200. I thought I was doing great.. I thought I was in shape. But I still had a gut and wasn't seeing the Body Comp changes that I was searching for.
I started searching for Diets online and came across the Paleo Diet. It changed my life and the way I look at food. During my search for diets I came across this fitness idea called Crossfit... I had the same thoughts that everyone probably has during their first glance at a crossfit workout.."What the hell am I going to get done doing PushUps, Squats, and Situps in 10 mins. My regular routine takes about 1.5 hours.. Well after doing my first WOD: 200m Run 15-12-9 reps of Air Squats, Inverted rows and Pushups in 7 MINS!! I was dead, laying on the ground trying to figure out what had just happened to me, but knowing that this was something that I wanted to feel again.. Never have I had a reaction to a workout that seemed so easy on paper but left me ruined!
That was September 21, 2009 Crossfit Redline... Today, January 23, 2010 I'm down to 175# at 7%body fat and my cardio and strength have never been higher.. Crossfit really/truly has saved my life.. I urge everyone I meet to try either crossfit or a Paleo/Zone diet. Simply because I know how I feel now and I know the results are unlike anything I have ever had in my life!
In the next few days I hope to have a list of all my past WODs or "workouts of the days" and some before & after pictures, so that you can see how this program works and that the results are real.
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