March 31, 2009

Here is the link for the Zone explanation from the CrossFit Journal.  The user name and password are in the comments of my first post.  I would recommend just subscribing because it is just absolutely full of information.  I am sticking with 20 blocks and I am doubling the fat so I won't lean out and lose weight.  Hopefully it'll work out and I can put on some mass and get stronger.

I have done pretty good today at keeping more of a paleo/zone diet.  Breakfast I had 2 cups milk and 2 scoops protein, 20 grapes, and 24 almonds.  Lunch: 6 oz halibut, asparagus, mashed potatoes (I know, not very paleo but I was eating out and their wasn't much left..they also had plenty of butter so I considered that my fat), 3rd meal: 4 oz good thinly sliced beef from whole foods, apple, 20 grapes, and a mix of macadamia nuts and almonds, dinner: 8 oz crab cakes, grapes, and I'm not too sure what I am going to do for my fats yet.  My last meal will be a hodge podge just to get it in my body.  

WOD:

Warmup: Shoulder rotations, hand stand push ups (hspu), air squats, jump rope 5 consecutive minutes.

Strength: 

Overhead Press 3X5 - 115 lbs, 120 lbs, 125 lbs

Overhead Press 1X20 - 75 lbs

Push Jerk (PJ) 5X3 - 135, 145, 155, 165, 175 (2 and then I had to reset my hands because my wrists were killing me and I did one last one!)

MetCon:

15, 12, 9

Clean and Jerk 125

Burpees

Lunges (holding 20's in each hand)

Time: 8:50 I was so tired and my legs were killing from yesterday's front squats

3 rounds of 20 pull ups and 30 push ups with no breaks as fast as I could.  I did all 20 pull ups strait each time. 

My Logbook

I figure I would start my own logbook to keep me honest and motivated about my CF.  I'll pretty much just post my WODs as well as things that I like in fitness and nutrition.  I am currently doing the zone, but I need to seriously tweak it because I was losing way too much weight and strength on it. 

While I was still in San Diego I was eating 20 blocks and working out at just a normal gym and making due with the equipment that they had.  I started losing weight immediately.  I then started doing 24 blocks and that seemed like too much, especially because the only working out I was doing was metabolic conditioning (METCONs) at home and pull up and dip combos because I didn't have a gym.  I think I am going to do somewhere in between 20-24 and mess with the fat intake so I don't lose too much weight. 

Right now I am focusing on the recently posted CrossFit Strength Biased program (Click Here).  This article posted in the CF journal explains it all and is excellent. The gist of it is that the stronger you are, the better your METCON times will be.  So, the WODs focus on a strength exercise and then a short METCON.  I am going to mix in some running and rucking to test myself, but that will probably be once or twice a week max.  

WOD:

Warmup - Front Squat (FS) 45 lbs 1X30, Pushpress (PP) 45 lbs 1X30, some pushups, 1000 single jump ropes and some stretching.  

Strength WOD - I built up the weight by doing some FS at 115, 135, 155 lbs.

5X5 FS - 165, 175, 180, 185, 185, 205 (3 times)

1X20 FS - 115

5X5 Bench Press - 185, 205, 215, 225, 245

METCON - 

21, 15, 9

PP 115 lbs

Dumb Bell Swing (DB because Gold's doesn't have Kettle Bells) 45 lbs

Air Squats

Time: 7:25