EATS 7/28/08

Meals

1st:
3 Eggs (3bp)
1 banana(3bc)
8oz. Milk(1bpc)
12 almonds(4bf)

2nd:
3 oz. chicken(3bp)
8 oz. Milk(1bpc)
Mixed nuts(9bf) makes up for no carbs
12 almonds(4bf)

3rd:
Smoothie

4th:
4 oz. pork chop(4bp)
Mixed nuts( 16bf)

The extra fat blocks thing is something I picked up from Robb Wolf in the Performance Menu. He says you can sub 3 fat blocks for every carb block taken out. Helpful when not a lot of carbs on hand.

WOD Mon. July 28, 2008

I want to focus on my Oly lifting a little bit for the 2 weeks up against this seminar on 8/9-8/10. Today I worked some technique drills and complexes with some other fun stuff!

3 Position Snatch(Hang, Below Knee, Mid-shin) 65#x3
Snatch 109#(Easy)
Clean complex(PC+FS+HC+C&J)109#x3
Front Squat 109#x8x3
Overhead Carry 109#~30 Yards

I used light weight so as to focus more on the technique. I really worked on some of the things Everett talks about in his book, e.g. keeping elbows rotated out, a more vertical back in the pulling position, and placing the bar more over the ball of my foot as opposed to the mid-foot a-la Rippetoe. I can't wait for Boston. I really want to learn these lifts so I can compete at a lifting meet.

Notation for the complex(PC=Power Clean, FS=Front Squat, HC=Hang Clean, C&J=Clean & Jerk).

Tire Flippin' Fun

Today's workout was a partner workout, but none of the other people were strong enough to work with me so I had to cut the reps in half and do 10's instead of 20's

WOD

5 Rounds
10 Push Jerks 115#
10 Tire Flips
10 Burpees

Time: 21:06

That was a tough one for sure. The tire was the easiest part, but it still was no picnic. The sun didn't help either.

Trying new stuff... I'll never hear the end of this one

Feeling drained when I got off work today, which basically meant I couldn't stand one more second in a car, I worked out at home again. I thought I'd try some stuff from Dan John's book, "From the Ground Up." I did a modified version of a day from his Transformation program. I couldn't do overhead squats because of the low ceiling in my basement.

Power Clean & Front Squat 115#x8x3
Power Curl(don't laugh) 95#x8x3
Plank holds front and both sides: 45 secs. each

Kb swings: 35#x15x3

I know I'm gonna catch flack from any crossfitters who happen to read this for the power curls. It was the only exercise I could do in that damned basement! I know it's not very functional, but it's in the program. I trust in Dan John's wisdom. Besides, I could use a little work for the pipecleaners I call my arms. Or maybe I just need more pullups...

Oh well, you have my permission to boo next time you see me.

Food 7/24/08

Meals:
1st:
1 TJ's sausage & 1 egg(4bp)
2 slice toast w/ peanut butter(4bc&f)

2nd:
2oz. turkey(2BP)
2oz. swiss cheese(2BP)
2 apples(4BC)
12 almonds(4BF)

3rd:
4 blocks of everything smoothie

4th:
5oz. steak(5bp)
1 banana(3bc)
8oz. beer(1bc)
12 almonds(4bf)

The bigger steak for dinner was just because I didn't want to cut off 1 oz. of it b/c when am I gonna use that? Besides, that's one more ounce of goodness for me! I need to make sure I get more sleep tonight. Felt drained and unmotivated when I got home from work today :(

Just me and 12 Kilos of Kettlebell

Today I felt guilty because I didn't make it up to CFDV. It was around 10 of 10pm and I still hadn't worked out. I saw my 12 Kilo KB sitting in my room next to my bed and thought no time like the present.

WOD

5 Rounds

10 Goblet Squats
10 Russian Swings
10 Right hand Clean & Press
10 Left hand Clean & Press

immediately followed by:
10 R/10 L KB deadlift high pulls
5 R/5 L Turkish getups
10 R/10 L KB deadlift high pulls
50 American swings

I didn't bother timing this workout, but I finished probably under 10 mins.(the clock said 10:01pm when I looked afterwards). I made this up as I went along and it turned out to be a pretty good little workout. It just goes to show you that if you get a little creative with whatever equipment is there, you can get a great workout even if it's only 26 pounds! Now I'm gonna do some plank holds and call it a night.

Today's Eats 7/23/08

Meals:
1st:
1 TJ's sausage & 1 egg(4bp)
2 slice toast w/ peanut butter(4bc&f)

2nd:
Chicken salad sandwich
4oz. chicken(4bp)
2 slice bread(4bc)
4tsp mayo(4bf)

3rd:
4oz. skirt steak(4bp)
3/4 bag tj's broccoli (2bc)
12 cashews( 4bf)

All I gotta say is wow, skirt is the best cut of steak hands down!

The Dark Knight

I just have to say... this movie was incredible!! There was not one aspect of this film that I would have changed. The performance of every actor was great, but greatest of all was Heath Ledger as the Joker. As a Batman fan this is how I always pictured the Joker, maniacal and frightening. Despite the fact that this is a superhero film, Ledger's performance is absolutely Oscar worthy. I also found Maggie Gyllenhaal to be a much better Rachel Dawes than Katie Holmes. Holmes I think has very little substance as an actress, but Gyllenhaal has it by a mile. This film was a superhero masterpiece and will be hard to top by anyone. The shame of it is that we will never get to see Heath Ledger's Joker in another movie. They left the possibilty open for a Joker return, but who will dare to try and top that. Time will tell and I can't wait for the next installment, that is if it is done by the same directing and acting ensemble. If you haven't seen it yet what are you waiting for?? GO, NOW!!!

Hard Routine up until now

This post is the entire months nutrition up until today:

7/7/2008
9AM: Got 8 hours sleep
Weight: 192
I'll eat my first meal at 4 PM today. I figure I'll start off this whole thing with a 20 hour fast.

Posted by:George Heckert | July 07, 2008 at 09:05 AM

Broke the fast at 18 hours.
1st meal: 4oz turkey breast(4BP)
12oz baby carrots(that's a lot of carrots) (4BC)
12 almonds(4BF)

2nd meal: Smoothie
Protein powder, banana, peanut butter(4tsp),8oz milk
4 blocks of P, C, F

3rd meal: 4oz steak(4BP)
1 can lentil soup(3BC)
1/2 apple(1BC)
12 cashews(4BF)

4th meal: Smoothie(same as earlier)

WOD
Cindy: 11 rounds:(
This was very very disappointing!!! I guess a month of starting strength and no metcon is no good for a crossfitter. My previous PR is 16 rounds+5 pullups+7 pushups. I guess it didn't help that I was fighting bronchitis 2 weeks ago and this past weekend happened to be 4th of July. ENOUGH EXCUSES! In two weeks when I do this again I am shooting for 17 rounds. I will do it.

Going to sleep at 11PM.

Posted by:George Heckert | July 07, 2008 at 10:38 PM

7/8/08

Got about 9 hours sleep. Feel like I want some more...

Posted by:George Heckert | July 08, 2008 at 08:30 AM

7/8/08
1st meal: 1 sausage(3BP)
1 egg(1BP)
2 slice toast(4BC)
1 1/3 tsp butter(4BF)

2nd meal: 2oz. turkey(2BP)
2oz. swiss cheese(2BP)
2 apples(4BC)
12 cashews(4BF)

3rd meal: 4 blocks of everything smoothie

4th meal: 4oz. steak(4BP)
1/2 bag broccoli(?BC)i hope that's enough b/c it's a lot
12 cashews(4BF)

Took 2 fish oil caps w/ every meal. I felt a lot better today. My WOD(see Springfield WOD) took a little long but it was a very heavy push press. Also, my 3 sets of power cleans @ 140# felt pretty light so that's a good thing. My metcon will come back soon I hope. The block chart says 2 cups of broccoli is 1 block of carbs. I doubt if I ate 8 cups, but it sure feels like I did:) 10:30pm, time to take my ZMA and turn in for the night.

Posted by:George Heckert | July 08, 2008 at 10:31 PM

9 hours sleep. I feel good. I'm surprised my shoulders aren't more sore right now but the day just started.

Posted by:George Heckert | July 09, 2008 at 08:58 AM

9/9/08

1st: 1 sausage(3BP)
1 egg(1bp)
1 1/3 tsp olive oil(4bf)
2 apples(4bc)

2nd: 2oz. turkey(2bp)
2oz. cheese(2bp)
4tsp light mayo(4bf)
2 slice bread(4bc)

3rd: 4 blocks of everything smoothie

4th: 4 oz. steak(4bp)
1/2 bag broccoli(?bc)need to figure this one out
6/6 cashews/almonds(4bf)

About noon my shoulders and quads started getting really sore. I decided to take a rest day. Went to bed at 12pm.

Posted by:George Heckert | July 10, 2008 at 10:04 AM

9/10/08

work up at 8:45am. I feel great! Gonna hit it really hard today. I know it'll be something crazy cuz it's Zachs day.

1st: omelet(2 eggs(2),1 oz. steak(1), 1oz. cheese(1))(4bp)
2Tbs catsup(1bc)
1 banana(3bc)
1 1/3 tsp olive oil(4bf)

Posted by:George Heckert | July 10, 2008 at 10:08 AM

2nd meal: 2oz. turkey(2BP)
2oz. swiss cheese(2BP)
2 apples(4BC)
12 cashews(4BF)

3rd: 4 blocks of everything smoothie

4th: 4 oz. steak(4bp)
1/2 bag broccoli(2bc)
1 apple(2bc)
6/6 cashews/almonds(4bf)

The omelet I had for breakfast was awesome! This zone thing isn't all that hard after all. I pr' d in the overhead squat with 3 reps @140#. I wonder what my 1 rep max is? I gotta say that I feel great having this dialed in zone. It is definitely something I will try to keep to for as long as possible. Of course it is only the 4th day. We'll see how I feel about it in a couple of weeks. I'm confident though that it will be positive. Bed time is 11pm.

Posted by:George Heckert | July 10, 2008 at 09:04 PM

As a side note, I just realized that the past 2 days have been labeled as month 9(as in September). If you are reading this blog, please disregard that and know I meant 7(as in July).

Posted by:George Heckert | July 10, 2008 at 09:08 PM

1st: 2 quesadillas(2 corn tortillas(3bc), 1oz cheese(1bp))
1 sausage(3bp)
1/2 apple(1bc)
12 cashews(4bf)

2nd: 2oz. turkey(2bp)
2oz. cheese(2bp)
4tsp light mayo(4bf)
2 slice bread(4bc)

3rd: 4 blocks of everything smoothie

4th: 4oz. steak(4bp)
2 apples(4bc)
6/6 cashews/almonds(4bf)

Did Fran today as prescribed for the first time. I got 11:02, just 21 seconds off of my PR, but that was at 75#. Pleased with that and I know that when I do this a month from now I will improve. I will weigh in on Monday, but I was curious today and checked my weight; it was 187#. That is 5 pounds less than Monday. Wonder what the scale will say then....

Posted by:George Heckert | July 11, 2008 at 11:36 PM

Forgot to mention I got 8.5 hours sleep last night.

Posted by:George Heckert | July 11, 2008 at 11:38 PM

After a weekend of some good, some not so good meals, I begin my second week of the hard routine. 3 out of the 6 meals this weekend followed the zone. I got about 8 hours sleep Fri, Sat, Sun nights. Here's what I had today...

7/14/08

1st: Omelet(2 eggs, 1oz. steak. 1oz. cheese,4tsp olive oil; 4bp/f)
2tbs catsup(1bc)

2nd: turkey sandwich
2oz. turkey(2bp)
2oz. cheese(2bp)
4tsp light mayo(4bf)
2 slice bread(4bc)

3rd: 4 blocks of everything smoothie

4th: 6oz. Salmon(4bp)Damn good!
spinach(1bc)
tj's black bean soup(3bc)
12 cashews(4bf)

Breakfast was light on carbs. Everything else was legit. Angry I didn't get to workout today. I have to put the work in tomorrow!!

Posted by:George Heckert | July 14, 2008 at 10:59 PM

I haven't posted in two days and couldn't remember exactly every meal I had. I do know that they were all weighed and measured, and that I have had 16 blocks for both days. Around 8 hours sleep each day too.

7/17/08

1st: 1 tj's sausage(2bp)
3 cheese quesadillas(4bc,1bp)
1 egg(1bp)
4 macadamia nuts(4bf)

Posted by:George Heckert | July 17, 2008 at 07:47 AM

I have been derelict in my posting duties as of late due to time(or lack there of). I can't remember my other 3 meals from last friday, but I know they were measured. I need to tighten this thing up!

7/22/08
1st: tj sausaage & 2 eggs(4bp)
12 Macadamia nuts(12 bf)
12 cashews(4bf)

I read a performance menu article which says if you don't have carbs you can substitute 3 fat blocks for every carb block.

2nd: 4 oz. chicken(4bp)
12 Macadamia nuts(12 bf)
12 cashews(4bf)

Failed on the third meal by getting nuggets from chick-fil-a. Oh well at least it's protein. This 5 day on zone approach is pretty good. I haven't had time to get to the grocery store though which is making it really tough to stay on task. First thing in the morning, it's straight to Trader Joe's for me! Also thought I'd note that on weekends, although I am liberal with my food choices I follow an Intermittent fasting approach. I generally don't eat until after noon and the fasts last between 15-18 hours.

Posted by:George Heckert | July 22, 2008 at 12:21 AM

At the end of the month I will write up my observations on The Zone diet.

2 more weeks

I have been doing this "hard routine" with my affiliate, which is a month of sticking to a strict zone diet and documenting it on the website. I have been following a 5 day on, 2 day off approach; that is, I have been eating strict zone Mon-Fri and then eating whatever on weekends. From here on out I will be linking to this blog for my posts.

Meals
1st:
1 Trader Joe's sausage, 1 egg(4bp)
2 pieces of toast(4bc)
4 tsp peanut butter(4bf)

2nd:
2 slice ham, 2 slice swiss(4bp)
2 apples(4bc)
12 almonds(4bf)

3rd:
Smoothie
1 banana(3bc)
1 scoop protein powder(4bp)
12 cashews(4bf)
ice and water

4th:
4oz. steak(4bp)
1 can lentil soup(2bc)
1 slice bread(2bc)
4tsp peanut butter(4bf)

Day 1: 7/22/08

Ok, first post! I guess I'll start with yesterday...

Squat: 205#x5, 215#x5, 220#x5
Press: 105#x5, 115#x5, 120#x4(F on 5)
Deadlift: 225#x5, 265#x5, 285#x5

Everything went well, except for the failed rep on the last set of the Press. I love doing strength work, the only problem is that too much really slows my metabolic conditioning(cardio if you will). I plan on mixing in olympic lifts with my crossfit workouts up until Aug. 8, when I go to the O lifting seminar in Boston. After that, I will be following the Catalyst Athletics WOD.