Rest Day(s)

So after a full week push of working out and eating healthy, I hit a road bump.  A weekend.  I justified Saturday and Sunday as rest days to let my body heal from the damage I might have inflicted on it but promised my self that Monday I would be back on the workout train to fitness.

Well today is Tuesday and there is a Monday post missing.  Tonight will be different.  Somewhere between changing my breaks and talking to Jakes dad about welding the pull up bar for the basement I will make sure I work out.


Friday Night Strength

Elm City Crossfit today had a strength day, while I think on the press I did really push myself, I am lacking in weight to do a deadlift justice.  Over all it was a nice quick WOD to lead into a P90X stretch routine.  Having done plenty damage to my body over the past week of balls to the wall, it was nice to treat my muscles a bit.

Completed WOD:

  • 8 Deadlifts @135
  • 6 Deadlifts @185
  • 4 Deadlifts @215
  • 8 Overhead Press @75
  • 6 Overhead Press @95
  • 4 Overhead Press @115 (the last one needed to be a jerk)

Eaten Food:

Today was a cheat day.  As great as it tasted, I could feel it sink like a stone in my stomach.Share photos on twitter with TwitpicShare photos on twitter with Twitpic


Workout Friends

It is always great when friend join you for workouts.  The monotone get it done workout has become the norm all to much.  Slapping a high five as you pass each other on the run may not seem like a lot, but it lifts the spirits enough to conquering the WOD instead of getting it done.  Thanks Danielle for dropping by.

Need less to say, between the morning P90x and the evening Elm City WOD, I am barely going to be able to walk to the stairs in the morning.  I queued P90x Stretch workout to hopefully finish downloading by tomorrow.  See how that goes, but with out a good stretch I will be miserable tomorrow.

Completed WOD:

Reps: 2 - 3 - 4 - 5 - 2 min Rest - 5 - 4 - 3 - 2

  • P.Snatch @ ½ BW
  • Pull-up

200m Run after each set

Eaten Food:

Again today wasn’t perfect, with my helping of redbull after lunch, over all I eat pretty clean today.  Opted to pass on dinner.

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P90x & P90x+

For a while now I have been entertained by the idea of p90x but have been shying away because of the lack of set up to do this type of workout.  Well with the new basement gym, I finally got around to starting the download for the videos.

The idea is that while it is cold and dark outside I am not going to manage to really get out of my house to work out in the mornings, this is the view of realism.  But I might have enough gumption mustered to get out of bed and walk downstairs.  While I could probably do the Crossfit WODs in the morning, following some one on a computer monitor requires no real active thought and gets the blood flowing.

So I grabbed the p90x, p90x+, and Insanity and this morning none of the p90x workouts finished downloading but one of the p90x + workouts was done,  Kenpo Cardio.  Described on their website as:

This advanced-level Kenpo, with new moves, will shred the most stubborn layer of fat with an all-out self-defense workout that builds stamina, balance, and agility.

I felt pretty silly kicking and jumping around in my basement, but I did break decent sweat and can feel the work out in my let.  I think as I learn these moves and become more comfortable with them the effectiveness of the work out will also improve.  I am however feeling it in the legs, which could be from the squat jumps last night, but none the less.  Over all it was kind of fun.  I can see how this done on a regular bases can improve your fitness level and doing all the high kicks will probably be pretty good for flexibility.  I think I will pick and choose some of these workouts and put them into my own schedule to work with the Crossfit WODs in the evenings.

Completed Morning WOD:

Kenpo Cardio


A Solid Workout

Today my hat come off to Elm City Crossfit, their WOD today was great.  Quick and to the point and only taking 12 or so minutes all together, but extremely intense even with the n00b modification.   Thank you guys for coming up with that.

Beside the Redbull, my diet had been relatively clean, and right now I am feeling a strong craving for carbs.  Just need to get past this week. And cut the redbull out.

Completed WOD:

5 Round of On the minute

  • 2 Hang Power Clean & Jerk @105lb
  • Handstand until the next set

2 Minute recovery

5 Round for time

  • 3 Overhead Squats @PVC pipe
  • 10 Squat jumps

Eaten Food:

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Getting it done

One day at a time.

Due to missing equipment in my basement I had to break out and make my own work out.  I decided to focus on the deadlift to restore strength to my core.

Completed WOD:

3 Round for time

  • 10 Deadlifts @185
  • 10 Pushups
  • 10 Situps

20 Kettlebell Swings

30 Minutes of Yoga

Eaten Food:

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Broken streak

Well it has been almost 3 weeks since I last worked out.  Thanksgiving came and went, and so did any ambition to work out.  I blamed the cold, then the strange feeling in my foot, working on the house, working on work stuff.  At the end of the day they are all just excuses.  Today the excuses stop,  If it is too cold well maybe I should move to my basement.

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This month gym investment was the floor mats, which were rather nice to work out on and provided some great insulation from the floor.  It was nice to work out barefoot again.

Even eat properly for the most part.  Redbull, I will kick you to the curb like bad girlfriend one of these days, hell, quilting smoking cigarettes was easer.

Completed WOD:

On the min for 5 min:

  • 5x Squat clean @ 65% of max (@65)

2min REST

On the min for 1 min each

  • FS w/the squat clean weight (12 @65)
  • Tuck Jumps (39)
  • Sit-ups  (22)

Eaten Food:

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Weekend Confession

Well, so much for a solid push.  Tuesday was the last day I had worked out and it has been even longer since I kept up with my diet.  a hell of a summary for week 3 right?  Last time I had done this, by week 3 I had lost some 10 + pounds and was honing in on my routine.

Tomorrow the push begins again.  Goals for the week.  Workout at least 5 times and keep at 80/20 paleo ratio.


Weight: 207