Sunday, August 16, 2009
Friday, May 22, 2009
Two rounds, of each couplet, for time of:
Monday, May 18, 2009
Tuesday, April 28, 2009
Tuesday, April 21, 2009
Monday, April 20, 2009
With just a few weeks left until the norcal regional qualifiers, I've put my strength cycle on hold and started hitting the CrossFit wods. Strength training has been my primary focus for the past 9 weeks so this hasn't been the most enjoyable experience so far. I'm looking foward to seeing how my strength gains will translate in the metcons.
Results of last 2 CrossFit cycles:
"DT"Five rounds for time of:
9 Hang power cleans
6 Push Jerks
My time-> 15:11 (89 #)
Tuesday, April 14, 2009
To be honest, adjusting to the new diet & exercise regimen hasn’t been too difficult. The hardest part is making time to cook. In the last month I've switched from a pretty zoney 10 blocks to a high protein diet (20 blocks protein) with loads of low glycemic vegetables and fat. As Poliquin would say, carbs are not my friend, so I am keeping my consumption of sugary/starchy carbs pretty low. At first I found myself craving sweets and experiencing some minor carb withdrawals but after the first week I felt pretty damn good. Those of us, who don’t typically do well on lots of sugars, tend to crave sweets and have a hard time living without them. Cutting out carbs cold turkey can be really hard so I suggest weaning yourself off them gradually. Once I got off of them completely I found that my cravings disappeared and I felt much more energetic and clear headed. Eating this way will help to teach my body to become more sensitive or receptive, to carbohydrates and insulin.
In addition to the diet stuff, I’ve begun supplementing with lots of fish oil (1 tablespoon/day), fenugreek, taurine, HCL and other vitamins. While I haven’t really noticed any major changes in my body composition, my sleep has improved tremendously. I’ve also found that my energy and mood is much more balanced throughout the day.
“Breakfast burrito” - 4 eggs, spinach, and broccoli rolled up in a Nori sheet (see photo).
1 tablespoon raw coconut butter
3oz Turkey breast
1 cup sautéed eggplant and zucchini
Hours slept last nite: 9
Monday, March 23, 2009
I came away with a new-found appreciation of just how the foods we eat enormously affects our day to day as well as long term health. For the next few months I'll be experimenting on myself with the Biosignature protocol that I received. Part of my own protocol is to eat more protein- a lot more protein (see photo above) and less carbohydrates as I don't do well on a high carb diet. I am experimenting with the time and duration of my workouts. The programming is pretty much the same except I'll be doing less metcons.
To read more on Biosignature Modulation check out Charles Poliquin's website and this brief article in Oxygen Magazine.
Tuesday, March 10, 2009
Thursday, February 12, 2009
Wednesday, February 4, 2009
Friday, January 9, 2009
First week back:
Backsquat: worked up to a heavy set of 5 for 2 sets
CF WOD 4 Rounds:
400M run 15 HSPU (to a target)
2 Rope Climbs
My Time = 30:33
Bench Press (I am working on keeping my butt on the bench)
5min, 5min, 3min, 3min, 1min, 1min
max reps Clean & Jerk #65
max reps Double Unders
Backsquat: heavy set of 5x3 followed by 2 sets of max reps at #75
Deadlift: worked up to heavy set of 3
Ten rounds for time of:
3 Weighted Pull-ups (started w/ #15 ended w/ #0)
5 Strict Pull-ups
7 Kipping Pull-ups
My time= 60:17 all C2b
Check out this week's podcast of Your Own Health and Fitness on KPFA at yourownhealthandfitness.org or on the KPFA archives. I am a HUGE fan of Layna Burman who is the producer and host of the show. Layna Burman is a health educator and an integrated health specialist and incredibly knowledgable on the subject of holistic health. She's totally rad and I love her! This program is aired every Tuesday at 1pm and is an excellent (and free) resource for all to enjoy. Tuesday's program discussed the role of exercise in disease prevention.
Tuesday, January 6, 2009
Your genes load the gun but your lifestyle pulls the trigger. -Dr. Houston