Sunday, October 12, 2008
sunday
got through week 1 day 3 of pushups right before bed. didn't do p90x either of the last two days, but didn't over eat either i think. so now we just need to find some more balance. going to try to bike to mac training tm.
Friday, October 10, 2008
Getting there
So Yesterday i whimped out and didn't do any P90X... But i did get Pushups Day 2 done! They are easier already.
Today p90x Legs and Back got done through second round of wall sits, 8-10 reps on things for my poor knees.
Food has been bad. Will be tracking today, or else!
Today p90x Legs and Back got done through second round of wall sits, 8-10 reps on things for my poor knees.
Food has been bad. Will be tracking today, or else!
Wednesday, October 8, 2008
Great Start
Got up at 6 ish this morning to get in my workout at the top of the day. It felt really good! I will defiantly try to do this from now on!
Did 1/2 P90X Shoulders and Arms. Not to shabby, i think 1-2 weeks at 1/2s and i will be able to hit wholes, though i may have to get up at 5:30...
Now just to keep my eating in check for the day!
Did 1/2 P90X Shoulders and Arms. Not to shabby, i think 1-2 weeks at 1/2s and i will be able to hit wholes, though i may have to get up at 5:30...
Now just to keep my eating in check for the day!
Tuesday, October 7, 2008
I have had Pie, but i will no more.
So...
another post about getting serious. But i kind of have to mean it this time. I feel like i have the tools, the know how to lose weight, to get in shape, and i'm just failing on gumption. But it's now or never, i'm approching top alltime weight, and this is unexceptable!
Today i ate kinda crappy.
But tonight i did Day one of the pushup program on whimpy people level.
Tm morning i will be starting into p90x, modified for my poor over worked body, and i will document my eats with the daily plate, or i shall perish!
I have hope! It's a good start :-)
another post about getting serious. But i kind of have to mean it this time. I feel like i have the tools, the know how to lose weight, to get in shape, and i'm just failing on gumption. But it's now or never, i'm approching top alltime weight, and this is unexceptable!
Today i ate kinda crappy.
But tonight i did Day one of the pushup program on whimpy people level.
Tm morning i will be starting into p90x, modified for my poor over worked body, and i will document my eats with the daily plate, or i shall perish!
I have hope! It's a good start :-)
Monday, June 30, 2008
Back in the saddle... again?
Well here we go again, been keeping track of my food but haven't been doing like anything in the way of workout. so lets try to keep improving it all! More Veg/Vegan pls too! maybe 4 meals with cheese per week for now?
Workout: (yay i got off my lazy butt!)
Three rounds of:
15 sec wall sit
5 bad pushups
5 situps
5 squats
10 advanced dead bugs
5 dips
Workout: (yay i got off my lazy butt!)
Three rounds of:
15 sec wall sit
5 bad pushups
5 situps
5 squats
10 advanced dead bugs
5 dips
Saturday, June 7, 2008
Day two...
not nearly as good
750 cals over at least and only 5 pushups later, i need to get my act seriously in check.
750 cals over at least and only 5 pushups later, i need to get my act seriously in check.
Friday, June 6, 2008
Nomadic Life Day one
Well off to what felt like a rocky fitness start, and was not as bad as it would once have been, for which i'm proud of myself. Almost got sick on the flight and felt odd all day from it. But managed to keep the eating still in the "lose weight" zone, which i think rules!
No exercise to speak of, but TM is a full CF day so i'm hoping to get something like that in :-) Ho-Ah for me!
No exercise to speak of, but TM is a full CF day so i'm hoping to get something like that in :-) Ho-Ah for me!
Tuesday, June 3, 2008
06.03.08
Paige WOD:
Modified CF warmup
7 reps of
Full Bend over Stretch
Overhead Squat with broomstick
Sit-up
Back Downs
Leg Drops
Plank 15s (working towards 30 sec)
Push-up
Bench Dip
Diet Report:
Right on target pretty much at 1658 cals, which should lose me 2lbs a week with no additional activity. So lets get on that activity part!
Modified CF warmup
7 reps of
Full Bend over Stretch
Overhead Squat with broomstick
Sit-up
Back Downs
Leg Drops
Plank 15s (working towards 30 sec)
Push-up
Bench Dip
Diet Report:
Right on target pretty much at 1658 cals, which should lose me 2lbs a week with no additional activity. So lets get on that activity part!
Progress
so progress has all but come to a stand still... but it's time to kick it up a notch! i'm using "the daily plate" to track stuff now and i really like it. Today i'm going to jump back on the crossfit thing and i'm going to try to ride it out all summer! The other goal is to go 100% vegetarian all summer and 90+% vegan! we'll see how we do!
Monday, May 5, 2008
Editing the warm up.
changed the warmup today, here is the offical one for records
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Sunday, May 4, 2008
Back in the Saddle again
So here we go again...
I've been trying to get conscious of what i'm doing and what i'm eating for the past two weeks again. As you can see over on the left there is now a link to my FitDay journal so i can keep track of what i'm eating/doing in a caloric way. Not to be obsessive about it, but to be aware of it.
Today i got started on the "10 weeks to 30 minutes" running plan, so here's what i did.
2min run
4min walk
repeat 4x
So.... I'll post the whole plan up later this week. For now i can say that tm is a off day for running, and back again with more of the same on tuesday.
Ideally i'd like to be running in the morning and CF at "night" so we'll see how that goes. I may simple fit/CF warm up for a while at night and feel it out a bit, especially with the big move coming up.
I've been trying to get conscious of what i'm doing and what i'm eating for the past two weeks again. As you can see over on the left there is now a link to my FitDay journal so i can keep track of what i'm eating/doing in a caloric way. Not to be obsessive about it, but to be aware of it.
Today i got started on the "10 weeks to 30 minutes" running plan, so here's what i did.
2min run
4min walk
repeat 4x
So.... I'll post the whole plan up later this week. For now i can say that tm is a off day for running, and back again with more of the same on tuesday.
Ideally i'd like to be running in the morning and CF at "night" so we'll see how that goes. I may simple fit/CF warm up for a while at night and feel it out a bit, especially with the big move coming up.
Monday, March 17, 2008
MONDAY 080317
crossfit was not exactly the name of the game today so it's not really worth listing what the workout was.
actual:
pullups 10-4-4
pushups 4 + 4 boxed
situps 10-10
dips 4-4
back "Xtensions" - 10
5lb swings - 8
air-squats 10-10
biked for 5 minutes at nearly out of breath pacing.
ended up with all these funky numbers because got through 2/3 of the warmup and started the CF but the back started protesting really really loudly so i stopped and got on the bike for 5 to hope to get some anabolic benifit from today.
actual:
pullups 10-4-4
pushups 4 + 4 boxed
situps 10-10
dips 4-4
back "Xtensions" - 10
5lb swings - 8
air-squats 10-10
biked for 5 minutes at nearly out of breath pacing.
ended up with all these funky numbers because got through 2/3 of the warmup and started the CF but the back started protesting really really loudly so i stopped and got on the bike for 5 to hope to get some anabolic benifit from today.
Wednesday, March 5, 2008
Wednesday 080305
Buttercups:
Complete as many rounds in 10 minutes as you can of:
1 Jumping Pull-ups
4 Push-ups
7 Squats
So i got through like 5-6 rounds for 8 minutes, and the knee started complaining so i quit, but i ponied up at 10pm to work out, so some props there. really need to step it up.
Complete as many rounds in 10 minutes as you can of:
1 Jumping Pull-ups
4 Push-ups
7 Squats
So i got through like 5-6 rounds for 8 minutes, and the knee started complaining so i quit, but i ponied up at 10pm to work out, so some props there. really need to step it up.
Wednesday, February 27, 2008
Wednesday 080227
Rest Day:
Actual:
busted it out today for ten minutes before a meeting. Did 10x3 of Air Squats, Situps Pullups. -PH
Actual:
busted it out today for ten minutes before a meeting. Did 10x3 of Air Squats, Situps Pullups. -PH
Tuesday, February 26, 2008
Tuesday 080226
Feeling totaly dead. i've lost the spirit of crossfit, i'm not excited. but i'm trying to drum that enthusiasm up.
I got through 2.25 rounds of the warmup and i'm feeling totaly spent. TM i MUST cf again!
I got through 2.25 rounds of the warmup and i'm feeling totaly spent. TM i MUST cf again!
Thursday, February 21, 2008
Thursday 080221
Buttercups:
Four rounds for time of:
Run 200 meters
15 Squats
Actual:
I'm a big time buttercup for this. Ran/Jogged the 4x200 but only got in two rounds of ten squats, the knees was not happy. hoping to do some more therapy later to round things out. something "warmup" style.
Four rounds for time of:
Run 200 meters
15 Squats
Actual:
I'm a big time buttercup for this. Ran/Jogged the 4x200 but only got in two rounds of ten squats, the knees was not happy. hoping to do some more therapy later to round things out. something "warmup" style.
Monday, February 18, 2008
Monday 080218
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080107.
Actual:
did the CF workout today, skipping squats.
Sam did this one with me.
We did squats at bar weight in totaly improper grips :-(
Should have been resting on shoulders, not griping with hands.
Post loads to comments.
Compare to 080107.
Actual:
did the CF workout today, skipping squats.
Sam did this one with me.
We did squats at bar weight in totaly improper grips :-(
Should have been resting on shoulders, not griping with hands.
Saturday, February 16, 2008
Saturday 080216
Big Dawgs and Pack:
I know you hate it, but do it anyway Run 5 K.
Puppies:
Run 1-2 miles depending on your ability
Buttercups:
Run 1-2 miles depending on your ability
Actual:
still chickening out on runs :-(
warming weather and continued training should help that out by springish.
Did the CF warm up with sam.
Added in crate pull ups not jumps, much harder, much closer to a real pullup.
Did 20x waist supported HSPUs. should be good.
I know you hate it, but do it anyway Run 5 K.
Puppies:
Run 1-2 miles depending on your ability
Buttercups:
Run 1-2 miles depending on your ability
Actual:
still chickening out on runs :-(
warming weather and continued training should help that out by springish.
Did the CF warm up with sam.
Added in crate pull ups not jumps, much harder, much closer to a real pullup.
Did 20x waist supported HSPUs. should be good.
Thursday, February 14, 2008
Thursday 080214
Big Dawgs:
As Rx'd
Women use 65#'s
Pack:
Fran is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
For nother variation you can try one of these
5 sets of 9 each exercise or
9 sets of 5 each exercise
(usually intermidiate weights are 65-75# for men, and 35-45# for women)
Puppies:
Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.
Actual:
Did 5 sets of 9 each exercise, 35lbs the first 3 sets and 10 on the last.
jumping pulls as always.
As Rx'd
Women use 65#'s
Pack:
Fran is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
For nother variation you can try one of these
5 sets of 9 each exercise or
9 sets of 5 each exercise
(usually intermidiate weights are 65-75# for men, and 35-45# for women)
Puppies:
Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.
Actual:
Did 5 sets of 9 each exercise, 35lbs the first 3 sets and 10 on the last.
jumping pulls as always.
Sunday, February 10, 2008
Sunday 080210
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080120.
Actual:
Yesterday i was fairly lazy and only got in 15 minutes of biking on a 5k day.
Today sam and i did a full CF Warmup and then the deadlifts with bar weight, the form really feels like it's coming together.
Post loads to comments.
Compare to 080120.
Actual:
Yesterday i was fairly lazy and only got in 15 minutes of biking on a 5k day.
Today sam and i did a full CF Warmup and then the deadlifts with bar weight, the form really feels like it's coming together.
Thursday, February 7, 2008
Wednesday 080206 (actually it's Thursday)
Push Jerk 3-3-3-3-3-3-3 reps
Post loads to comments.
Actual:
As we can note, i've been lazy again. i really need to keep focusing on keeping my priorities straight! So i did yesterdays workout today, even though today is a rest day.
Did the whole 3x10 of the CF warm-up. That in and of itself is a good amount of workout for me, so it's perfect for these days when they're just looking for max and i'm still on form.
Push Jerk
Did 3 reps, 5 sets 45lbs, before the knee got really aggravated, it's been unhappy lately and i caught it funny on the land from a jumping pull-up. We'll see how it is tm.
Post loads to comments.
Actual:
As we can note, i've been lazy again. i really need to keep focusing on keeping my priorities straight! So i did yesterdays workout today, even though today is a rest day.
Did the whole 3x10 of the CF warm-up. That in and of itself is a good amount of workout for me, so it's perfect for these days when they're just looking for max and i'm still on form.
Push Jerk
Did 3 reps, 5 sets 45lbs, before the knee got really aggravated, it's been unhappy lately and i caught it funny on the land from a jumping pull-up. We'll see how it is tm.
Monday, February 4, 2008
Monday 080204
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 071004.
Actual:
Did my first time of using the CF warm0up today. Did 1 round at 10 and one at 5, skiping squats as they were the excersise, i think i may not omit them next time so those muscle groups are warmed up.
Sam wasn't home so i didn't want to push with squats, so i just when 45lbs in the 3x5.
Lets keep it coming this week!
Post loads to comments.
Compare to 071004.
Actual:
Did my first time of using the CF warm0up today. Did 1 round at 10 and one at 5, skiping squats as they were the excersise, i think i may not omit them next time so those muscle groups are warmed up.
Sam wasn't home so i didn't want to push with squats, so i just when 45lbs in the 3x5.
Lets keep it coming this week!
Saturday, February 2, 2008
Saturday 080202
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Actual:
decided i was lazy at 11:30pm tonight, so i busted out a "somethingelse"
10/7/5 45lb"bar" squats
10/10/10 jumping pullups (need to set up a "begininer bar" somehow.
10/10/10 situps
10/10/10 girly pushups, couldn't hack the normals today :-(
hopefully less lazyness in the next set. tm/today are a rest day.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Actual:
decided i was lazy at 11:30pm tonight, so i busted out a "somethingelse"
10/7/5 45lb"bar" squats
10/10/10 jumping pullups (need to set up a "begininer bar" somehow.
10/10/10 situps
10/10/10 girly pushups, couldn't hack the normals today :-(
hopefully less lazyness in the next set. tm/today are a rest day.
Thursday, January 31, 2008
Thursday 080131
Buttercups:
Three rounds for time of:
pvc-45 pound Deadlift, 10 reps
10 Handstand push-ups
10 Pull-ups
pvc-10 pound Thruster, 10 reps
Actual:
First day with the new lifting bar. boy is that a diffrence!
did the 10x deadlifts with the bar, form is still a problem, i think i'll need those 10lb plates faster than expected and may return the 25lbs.
did HSPUs over the back of the couch.
10 jumping pulupts
and thursters with the curl bar empty.
i feel toasted, i think this is the first workout since like, my first CF (where i ran in the 20 degree weather) that i've felt this empty. I'm sure day two of eat to live isn't "helping" nor the month and a half of slacking. but now with some real money invested and some real motivation, i just want to keep going!
Three rounds for time of:
pvc-45 pound Deadlift, 10 reps
10 Handstand push-ups
10 Pull-ups
pvc-10 pound Thruster, 10 reps
Actual:
First day with the new lifting bar. boy is that a diffrence!
did the 10x deadlifts with the bar, form is still a problem, i think i'll need those 10lb plates faster than expected and may return the 25lbs.
did HSPUs over the back of the couch.
10 jumping pulupts
and thursters with the curl bar empty.
i feel toasted, i think this is the first workout since like, my first CF (where i ran in the 20 degree weather) that i've felt this empty. I'm sure day two of eat to live isn't "helping" nor the month and a half of slacking. but now with some real money invested and some real motivation, i just want to keep going!
Saturday, January 26, 2008
Saturday 080126
Rest Day
Actual;
felt dumb for not having Xfed like at all, so i pushed the rest day.
3x
15 jumping pull-ups
10 air squats
10 sit-ups
5 push-ups
For next time:
CrossFit Warmup
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Actual;
felt dumb for not having Xfed like at all, so i pushed the rest day.
3x
15 jumping pull-ups
10 air squats
10 sit-ups
5 push-ups
For next time:
CrossFit Warmup
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Monday, January 21, 2008
Monday 080121
Puppies:
Complete as many rounds as you can in twelve minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge
If you cannot do HSPU try one of the variations found in this vid:
http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv or of course:
http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
If you are unable to do L-Pull ups do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups and then practice your L sit after the workout.
Actual:* (star=sam)
4.333333 rounds! woot! walking lunges nearly killed me, right leg is not happy :-( but the bad knee seems stronger so yay. Subbed jumping pull-ups for L Pull-ups, need to find something to practice L sits with, going to do a few off the bar now, and then some PT situps.
Complete as many rounds as you can in twelve minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge
If you cannot do HSPU try one of the variations found in this vid:
http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv or of course:
http://media.crossfit.com/cf-video/CrossFit_CFKidsDuncanHSPU.wmv
If you are unable to do L-Pull ups do the required number of pull ups and then practice L sits after the workouts. If you are unable to do pull ups do jumping or beginner pull ups and then practice your L sit after the workout.
Actual:* (star=sam)
4.333333 rounds! woot! walking lunges nearly killed me, right leg is not happy :-( but the bad knee seems stronger so yay. Subbed jumping pull-ups for L Pull-ups, need to find something to practice L sits with, going to do a few off the bar now, and then some PT situps.
Sunday, January 20, 2008
Sunday 080120
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Actual:
Sam did things with me today, we did a 10 minute fool around workout, with butt walks, crab walks, PT situps and PT leg lift things.
Then we worked form with about 35# on the bar, time to get some real weights i think.
Starting to be more serious about ETL so i'll be keeping a log soon, i swear :-)
Weigh In:
215
Post loads to comments.
Actual:
Sam did things with me today, we did a 10 minute fool around workout, with butt walks, crab walks, PT situps and PT leg lift things.
Then we worked form with about 35# on the bar, time to get some real weights i think.
Starting to be more serious about ETL so i'll be keeping a log soon, i swear :-)
Weigh In:
215
Thursday, January 17, 2008
Thursday 080117
"Lynne"
Buttercups:
Do 3 rounds:
max push ups
max pull ups or jumping pull ups
Actual:
a totally week effort, a month off has CREAMED me!
got in 7 crappy jumping pull ups per set, and 7 crappy push ups per set. going to do some pt before bed, but that needs to be an all the time thing, so it really doesn't "count" for anything.
------------------------
Starting over, that's what this really is, the last set of solid entries was about one month ago, that's got to change! So today, we essential start over, the one major difference this time is i'm committed to following as much of an "eat to live" lifestyle as i can on top of crossfiting. so we'll see what happens. i'll try to get a weigh in done tm as well so i have the facts.
Buttercups:
Do 3 rounds:
max push ups
max pull ups or jumping pull ups
Actual:
a totally week effort, a month off has CREAMED me!
got in 7 crappy jumping pull ups per set, and 7 crappy push ups per set. going to do some pt before bed, but that needs to be an all the time thing, so it really doesn't "count" for anything.
------------------------
Starting over, that's what this really is, the last set of solid entries was about one month ago, that's got to change! So today, we essential start over, the one major difference this time is i'm committed to following as much of an "eat to live" lifestyle as i can on top of crossfiting. so we'll see what happens. i'll try to get a weigh in done tm as well so i have the facts.
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