Wednesday, April 30, 2008

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:)

Monday, April 28, 2008

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:)

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

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

Friday, April 25, 2008

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.

1oz Chicken
.5 cups Non-fat, plain yogurt
2 Tbs. Flax seed meal
1 Tangelo
=2 Blocks

3oz Tuna Salad
sm. Green Salad
1.5 cups Strawberries
5 Cashews
=3 Blocks

Thursday, April 24, 2008

Angie Attacks!

I did Angie today, or perhaps I should say she did me. I was hoping to beat my last "Angie" time of 37:08 and succeeded! It was nasty and it left my arms and legs feeling very jello-y, but it was so worth it! I proud to say I knock 7 minutes off my last time!
A huge thanks to coach Mike and his, "I don't care if it hurts" approach. Fun, fun, fun!

100 Pull-ups

100 Push-ups

100 Sit-ups
100 Squats
Finished in 30:43

I am currently licking my wounds as I count down the minutes for my next meal.
BTW, its day 5 without Chocolate and I haven't had peanut butter today:)

3 Eggs scrambled w/ broccoli and mushrooms
4 Tbs. Salsa
1 Tangelo
9 Almonds
=3 Blocks

3 oz Chicken sauteed w/ mushrooms and onions
1 Apple
9 Almonds
=3 Blocks

Wednesday, April 23, 2008

Family Challenge!

This past weekend I made my way up to Ukiah to enjoy a few days with my dear family. Unfortunately, both of my parents recent medical mishaps made it a bitter sweet trip. My mother's health issues although not serious, are somewhat complicated and I'm not ready to tackle at the moment. On the other hand, my dads current condition is a bit more manageable. His doctor, concerned about his elevated blood pressure, recommended that he drop 10 pounds! Eek!

Now, my father isn't "fat" necessarily, at least not by American standards. You see, my dad is super active. Aside from being an avid gardener, he tends to a small farm, raising and caring for his goats and chickens. Oh, and he has a full-time job at a local winery.

At 65, my dad's activity level rivals that of someone half his age. Although, his days are consumed by highly demanding tasks, his weight is not quite ideal. The other part of the equation: diet. Yup, my dads got to tighten up his diet! For the most part, my dad's diet is fairly healthy, composed of fruits and veggies from his garden and lots of goat milk! His downfall: sugar! Can u believe it?

So, as we sat down for dinner on Sunday nite we all agreed to participate in a family challenge. In an effort to help my dad cut out sugar from his diet, my sisters and I all agreed to give up something we know to be unhealthy. For me, it chocolate...and I grudgingly agreed to cut back my peanut butter consumption. After I finish this last jar that is:) Good luck Papi!

Wednesday, April 16, 2008

Gettin' Cozy with Nancy

Today's Workout on the National Site:


Five rounds for time of:
400 meter run
65 pound Overhead squat*, 15 reps

*This is the weight that is prescribed for women. I am not there yet. I used 55 pounds.

U know those workouts that you avoid like the macaroni salad at a BBQ? This one is it for me. There is just something about Nancy that makes me cringe. I guess it's the combination of OHS and all that running. It seriously makes me wanna hurl.

Surprisingly, I think I may have experienced a change of heart. Nancy isn't any nastier than the any other Crossfit ladies. She simply exposes a weakness of mine and I need to get over it. The weakness being Overhead Squats, of course.

Of all the core lifts, I think this one is the most challenging. Unlike the back squat or deadlift, it doesn't completely tax your legs yet its imperative in developing some serious core strength. OHS require an incredible amount of core stability, shoulder flexibility and concentration.

Last Done: 1/19/08 time 22:27/50.5 pounds
Today: 18:27/55 pounds
Major PR!

Monday, April 14, 2008

Lesson Learned.

Okay, so I am officially a firm believer in the R word....u know, REST. I mean I know there's been a lot of buzz about it in the fitness community, but I didn't quite get it until now. And this coming from a serious CF junkie!

In the last few days, I've made some notable strength gains across the board, hitting PR's in my Bench, Shoulder Press and weighted pull-up. I also crushed my time in a DU/C+J workout the day after I got back! Crazy huh?
Well, not really, I guess all that talk about the importance of rest did merit some attention after all. In all seriousness, my recent success has been a pleasant and utter surprise. I expected to have a slow and ugly re-entry into the gym, but after having spent 2 weeks away from CFO, I feel stronger and rejuvenated. I think my body finally got the recovery it deserved, it's just too bad I had to be shipped off to the desert for that to happen. Not only does this experience bring to light the need for rest, but it also teaches me that you don't always have to be in a "fancy" gym to get fit. Don't get me wrong, I would do "Linda" over "Barbara" any day, but developing body weight workouts that include difficult variations of exercises (pistols and L pull-ups) will make you lean and mean just as well.

Workout Today: None

2 Eggs w/ Spinach, mushrooms
Fruit Salad (melons)
Coffee w/ Cream
=2 Blocks

Spinach Salad w/ Chicken
1 Tbs. Pumpkin Seeds
=2 Blocks

3oz Turkey
1.5 cups Strawberries
.5 cup Grapes
1 Tbs. Peanut Butter
=3 Blocks

Wednesday, April 9, 2008

Last On-the-Road-Workout

(Ceramic sherds found on the survey)

Today I say farewell to Utah and in honor of my last day here I created this fun little wod:

50-40-30-20-10 reps
Walking Lunges w/ heavy backpack
(+/- 10 lbs)

= 28:00

4 Egg whites, hard boiled
5 Bacon slices
1 Apple
1 plum
= 3 Blocks

1 Clif Builder's Bar
= 3 Blocks

canned Sardines
1 string Cheese
1 Plum
1 cup Cabbage
1 cup cherry Tomatoes
=3 Blocks, -1 carb Block

Tuesday, April 8, 2008

Home Stretch!

Only 3 miles left! Tomorrow we will set out to hike the last 3 miles of our survey! That means I get to come home on Thursday! Whole Foods here I come! After a pit stop at CFO that is:)

Today's Workout:
Handstand Push-ups
(target:1 shoe)
Jumping Squats

Time 10:00

50 Knees to Elbows 4 time= 7:00
3 sets of max L-Pull-ups= 3 (pr)

Monday, April 7, 2008

Tabata This!

Today we hiked a whopping 10 miles! The sun was shining as we started out on our super long hike, but by mid morning the clouds rolled in and within minutes we got hit by a crazy hail storm! Bam outta no where! We were slippin'n' slidin' all over the place! It made for a looooong day in the desert, that's for sure.

So, yesterday I did a Tabata workout using this nifty little online timer. It allows you to adjust the alerts and display for yourself. Super easy.

Tabata WOD for yesterday:
Jumping pull-ups (using my doorgym)
Total Rep: 323

Tabata intervals are 8 rounds of 20 seconds on followed by 10 seconds of rest. They are short, high intensity intervals that are a perfect for those with little time and no equipment.

Today's Wod: Hmm...max rep L- pullups. If I don't pass out first.

Saturday, April 5, 2008

Rest Day

Another 12.5 hour day in the desert and I am feeling pooped! I had a workout planned today but because we worked so late I think I'll save it for tomorrow instead.

2 Egg whites, hard boiled
4 slices Bacon
1 Apple
.5 cup grapes
=3 Blocks

2oz Herring Filets, canned
1 string cheese
1 cup Cherry Tomatoes
1 Plum
.25 Grapes
9 Almonds
=3 Blocks

1 Organic Food Bar
=3 Blocks

3oz Salmon
2 cups Celery
.5 Jicama Root
a whollotta peanut butter
=2 Blocks

Friday, April 4, 2008

Polygamous Pistol Pull-up Medly

I got the idea for this workout from this month's issue of the CF Journal. These are all movements used to develop the L Pull-up. Except for the pistols of course.

1 Knees to Elbows
2 second L-Hold
(hang from bar)
1 Dead Hang Pull-up
5 Pistols (each leg)
1 Knees to Elbows

3 sec. L-Hold

2 Dead Hang Pull-ups

5 Pistols

1 Knees to Elbows

5 Sec. L-Hold

3 Dead hangs

5 Pistols

1 Knees to Elbows

10 sec. L-Hold

4 Dead hangs

5 Pistols

1 Knees to Elbows

15 sec. L-Hold

5 Dead hangs

5 Pistols

Time 20:00

Thursday, April 3, 2008


JT is an awesome workout that requires very little equipment. I used 2 chairs from my hotel room as makeshift parallel bars for dips. It was sweet and really hard!
This may not work for taller people but it was just right for me, allowing me to balance on the arm rests while keeping my legs behind me. I'm not sure if I really ever got full range, but I was damn close!

And here's how it went down:
J.T. 21-15-9 reps of:
Handstand Push-ups (to target)
Ring Dips (modified)
= 28:00

1 Egg, hard boiled
2 Egg whites, hard boiled
5 slices of Bacon
1 Plum
1 Apple
=3 Blocks
*(due to the pile of bacon on my plate, I didn't think it was necessary to add fat)
1/3 Builder Bar
=1 Block
30z Tuna, canned
1 Grapefruit
1 cup celery
.25 cup grapes
1 Tbs peanut butter
=3 Blocks+1 fat block
.5 cup Plan yogurt
=1 Block
3oz Salmon, grilled
1 cup Mushrooms, grilled
1 red bell pepper, grilled
1 cup Jicama root, raw
=2 Blocks
*I finally discovered the grill at the Inn. Yes!
Total Blocks today: 10+1 fat block

Wednesday, April 2, 2008

Duane's "Food" Market

There is definitely truth to the saying, "you never really know what you have till its gone."

Whether its juicy peaches picked right from my parent's trees or colorful organic chard from the local farmer's market, fresh produce has always been at my fingertips. I feel very fortunate for this. And even more so as the days that I am away from it drag on....

There is only one grocery store in Fillmore and it's produce selection is very limited, to say the least. It lacks variety; it consists of a few rows of prepacked salad mixes and those little individual baggies of baby carrots. Since when did lettuce come in plastic vacuum sealed bags? Heavens forbid I utter the "O" word. Mostly I've been sticking to the fruit and veggies that aren't super packaged. Oh and let's not forget peanut butter, that's always a safe bet. Surprisingly, they have Adam's all natural peanut butter....mmm

Guess I won't bother boring you with my meals for the day.

CF Workout of the Day
5 rounds of
30 GHD sit-ups
25 Back Extensions

Hotel Wod: 5 rounds of
30 anchored sit-ups

25 Supermen

Time 11:00

Your genes load the gun but your lifestyle pulls the trigger. -Dr. Houston