Day 11

For the last two days I have worked out at CrossFit SouthWest located just outside of Phoenix. Ken is the owner/trainer of the gym, aside from running the gym, he is very busy moving into a beautiful new space. Congratulations to Ken on his new box! He has a great group of crossfitters that together create a really nice community. I feel totally welcomed there and am very grateful to be working out with them.

Ken, who doesn't always follow the national WODs, posts each day's workout on his blog.
Check it out here.

6:30am
1 container 2% plain Fage Greek Yogurt

10:00am
1 String cheese
Carrots w/ Peanut Butter

1:45pm
3 String Cheese
Green beans
Cherry tomatoes
Peanut butter

4:15pm
2oz Salami
1.5 cups Brocolli
Dressing

8:00pm
3oz Salmon, canned
.5 cup Salsa
4 tbs Guacamole

Update

Alright here's a quickie update of my week in Arizona:

Work
Work is moving pretty steadily and although it is really neat to be on a site, I must admit that getting back into field work has been pretty rough for me. A typical work day on this site involves shoveling dirt and gravel into 5gal. buckets that are then dumped into mesh screens where the dirt is sifted for artifacts. As you can image, this process is physically demanding and requires some serious stamina-thank god for CF! The worst part is the heat. I am slowly starting to get into it though and feel thankful for that.

WODs
Tuesday 5/6: Row 5K
Wednesday 5/7: Rest day
Thursday 5/8: CF Southwest 40 Snatches for time w/ partner
Friday 5/9: CF Southwest How many front squat in 10min? =86 @ #65
Saturday 5/10: GloboGym Fran = 11min.
Sunday 5/11: GloboGym BenchPress 5x5 @ #90, Deadlift 5x5 @ #175(only got 3/5), Weighted Pullups 5x3 @ #15
**I will share my experience at both of these gyms in further detail in a future post.

Diet
Aside from my weekend carb-loading, my diet has remained fairly green! I was a bit concerned that I wouldn't be able to eat greens while in the field, but it really hasn't been an issue. Here is a list of some of my daily food items:
Hard boiled eggs
Cheese
Tuna (of course)
Salmon, canned
Cherry Tomatoes
Celery
Strawberries
Carrots
Pumpkin Seeds
Avocado
Peanut Butter (of course)
Salami
Bell peppers
Broccoli
Spinach

Today's Wod: GloboGym "Fight Gone Worse"= TBD

1st wod: failure, kinda

Yesterday I attempted to workout in the "weight room" at the place I'm staying at...bad idea.

I was starting my first set of sprints and all of a sudden the belt on the tredmill tore! It simply ripped right down the middle and then made a horrible screeching noise before the whole machine just locked up and died. I then proceeded to quickly and quietly exit the room.

Today I will check out a local gym that may better accommodate my training style. I am not sure which crossfit workout I will do, it will likely be one that involves dumbbells. I'll have to get creative again.

Yesterday's wod 50 Burpees for time : approx. 5 min.

Food consumed today:

***For the record, I do eat dinner! The meals posted on this blog are those eaten prior to publishing the post. Who doesn't eat dinner, geez?

7:45am
1/2 cup low fat Cottage Cheese w/ peanut butter and strawberries

On the Road Again....

And just as I started getting comfy back at CFO, I get shipped off to AZ for a few weeks of some serious manual labor in the blazing sun.  Sweet!

Just got in an hour ago and I'm off to bed....stay tuned for some pretty consistent blogging.  I'll be doing most of workouts outdoors/anyway anyhow.  Fortunately, I am staying in a fairly metropolitan area so I will be using the globo gym when I can.  

Today's Wod: 

Linda

10-9-8-7-6-5-4-3-2-1

Deadlift #144

Bench# 90

Clean# 83.5 (3/4 BW)

*DNF (Got through 6's but had to catch my plane)

Day 3: Yippie!

Alright, so I completed my third day on MD today and things are surprisingly easy!
I haven't had any major cravings for sugar just yet, nor do I feel that deprived.
The best part is that it has freed me of my measuring cups, spoons and scale!
For the first time in almost a year I have the liberty to eat as much protein, fat and veggies as I want. It's comforting to know that I don't have to plan my entire day around my meals!

Workout Today: CrossFit Oakland
From the National Site)
How many rounds in 20 minutes?
10 Thrusters @ 45 pounds
10 Pull-ups
= 9 Rounds
BTW, that ish was hard:)

Going Green!

Fellow Crossfitter, Max and my sister Maria got into a bit of a heated debate at this saturday's CFO birthday bash. What about? Fat. Yep, fat.
Like most Americans, she too has fallen for the out-dated and unfounded theory that dietary fat is what makes people fat and kills them. The argument is overly-simplistic and just plain false.

This all started of course when Max and I were discussing our fascination with Dr. Di Pasquale's Metabolic diet, which we have both committed to trying out. It is essentially a high fat/protein diet that limits your carb intake to 30g of active carbs/day Monday through Friday followed by two days of high carb intake. Basically, at the end of the week I will be meeting all my fat/protein/carb zone block requirements with a little variation. If all goes as well, this will promote a positive hormonal response that will help pave the way for some major fitness gains!

Here's how it's broken down:

Monday-Friday: High Fat/Protein Intake. Carbs not to exceed 30g/day and will consist primarily of leafy greens and vegetables.
The plentiful supply of fat causes a metabolic shift from primarily burning carbs to primarily burning fats. Insulin levels remains low (which increases GH release). Increased dietary fat is also linked to increased testosterone levels

Saturday - Sunday: High carb, medium fat (30..40%), low protein (10..15%).
This causes an insulin spike. While this can increase fat deposits, it moves more nutrients into your muscles, and has an anabolic effect. The important thing is to switch back to the high fat / low carb mode before you put on too much fat.
(Taken from Impulseadventures website).


Today's workout: Thrusters 1-1-1-1-1-1-1
70/80/90/95/95/100(failed)/100(failed, but got later that day:)

8:00AM
3 Eggs scrambled w/ red onions and Kale
1oz Raw goat cheese
3 Almonds
Lg. Coffee w/ cream

12:00PM
3oz Turkey breast
Lg. Salad w/ Spinach, Arugula and sprouts
2 Tbs. Blue Cheese dressing
Lg. Coffee w/ cream

Rest Pays off Again!

(photo taken today at Crossfit Oakland)

Today's workout:
From the CrossFit National site: Deadlift 3-3-3-3-3 reps.

My numbers: 105-125-145-160-170

**My previous 1 rep max was 165 pounds!

Yet another PR to illustrate the importance of rest and recovery. Recently, I've really made an effort to listen to body and adequately recovery from hard training. My post Utah training has been focused more on results less on just doing the workouts. If I don't feel 100% I'm not going to push it. And no I won't suck it up!

Oh and for the record, I have not given up peanut butter, nor do I have any intention on doing so, I am simply cutting back.

9AM

1oz Chicken

.5 cups Non-fat, plain yogurt

2 Tbs. Flax seed meal

1 Tangelo

=2 Blocks

12:30PM

3oz Tuna Salad

sm. Green Salad

1.5 cups Strawberries

5 Cashews

=3 Blocks