It's been a long weekend. I was up at 3:30 this morning and could not get back to bed. After an hour of trying I decided to get up and start my day.
First I weighed myself and I have 3 pounds left to lose to get to 30 so that's exciting!
I did a bunch of stuff around the house, basically waiting for CF this morning.
So, the workout was 9x15x21 pull-ups and thrusters.
It was my first time doing thrusters, (they are horrible!!) so I scaled the pull-ups of course and did 65# for thrusters. I finished in 18:12 which was not the last person, but was close. Overall I feel good about it.
So for the week I got 3 CF workouts in and 1 gym workout and 1 tree workout yesterday.
I'll have to look back but I think I lost 6 pounds this week as well which is pretty awesome.
Sunday, October 31, 2010
Amanda - Week 7, Sunday
Well, I've reached my goal (for this challenge anyway)! I lost 0.4 pounds this morning, which put me 0.2 pounds under. Like I said yesterday, I'm going to keep going. My next benchmark would be another 4 pounds. It would be great if I could do that by the 13th (2 weeks) but 2lbs/week seems a bit aggressive. We'll see what happens.
I went to Bikram Yoga this morning at 8am. I don't necessarily feel like Bikram is a great workout, but I think all the sweating has to release a lot of toxins. That's always a good thing.
Weekly Checkup:
I reached my weight goal!
I blogged 7 days
I worked out 7 days and 8 times (3 CF, 1 Gym WO, 4 Yoga)
I didn't drink any alcohol
I didn't cheat and followed my Meal Plan precisely
I went to Bikram Yoga this morning at 8am. I don't necessarily feel like Bikram is a great workout, but I think all the sweating has to release a lot of toxins. That's always a good thing.
Weekly Checkup:
I reached my weight goal!
I blogged 7 days
I worked out 7 days and 8 times (3 CF, 1 Gym WO, 4 Yoga)
I didn't drink any alcohol
I didn't cheat and followed my Meal Plan precisely
Saturday, October 30, 2010
Amanda - Week 7, Saturday
So, I lost 0.6 pounds from yesterday! That means I'm 0.2 pounds from my goal,with 2 weeks to spare! I know I want to keep going after that and lose at least another 5 pounds. It would be great if I could lose at least 3 of those by the 13th, but as long as I average one pound a week, I'll be satisfied. 3+ would make me ecstatic!
I went to Crossfit this morning at 8:30:
For Time:
20-16-12-8-4:
I went to Crossfit this morning at 8:30:
For Time:
20-16-12-8-4:
Air Squat Jumps
HSPU - I scaled these on a box
Overhead Walking Lunges (45/25) - I used 25#
Jumping Pull-ups (chest-to-bar)
Wall Balls (20/14) - I used 12#, there was no 14#
Body Rows
V-Ups
I got done in 24:50, and I was the second one done out of probably 8, so that was cool. I didn't work up as much of a sweat as I would've liked, so I probably could've pushed myself more. It was a good workout though. Afterwards, I worked on my Kippings, but I only got one this time.
I've been eating grains with my salad all week because I was eating so much applesauce at night. I feel like I needed that sugar. I thought the grains would help curb that and it has. I'm not sure if it's helped my weight loss or not, but it hasn't hurt it. We'll see as I continue with it.
Friday, October 29, 2010
Jon Week 7-Friday
Today has been a busy day. I went to CF in the morning, which was an intense workout.
Deadlift:
5-5-5
21-15-9 Reps for time:
Clean (135/95)
KTE
Row (For calories)
Deadlift I did 245, 255, 270
WOD was 24:05 with plenty of help on the KTE. Clean was 115.
Still slowest in the class, but overall felt good completing it.
Meals were pretty good, still don't have much appetite though.
Deadlift:
5-5-5
21-15-9 Reps for time:
Clean (135/95)
KTE
Row (For calories)
Deadlift I did 245, 255, 270
WOD was 24:05 with plenty of help on the KTE. Clean was 115.
Still slowest in the class, but overall felt good completing it.
Meals were pretty good, still don't have much appetite though.
Amanda - Week 7, Friday
Well, it looked like the pound I lost yesterday was accurate! I weighed exactly the same this morning. I felt good about that!
I went to Ashtanga yoga today. I definitely noticed a difference in my stamina. That class used to really get me winded, but I breezed through it. Progress is a good feeling.
Not too much else to report. I ate according to my meal plan today and felt satisfied. All is well!
I went to Ashtanga yoga today. I definitely noticed a difference in my stamina. That class used to really get me winded, but I breezed through it. Progress is a good feeling.
Not too much else to report. I ate according to my meal plan today and felt satisfied. All is well!
Thursday, October 28, 2010
Jon-Thursday Week 7
I woke up this morning after a good night sleep feeling blah because of the nasty weather. I went to the gym and ran my three miles, now I am at 26:30. Feeling pretty good about that, however, I read a blog on CF this morning after saying running is not a great thing to do for CF!!! Especially distance running!!
So, I've decided to focus solely on CF and CF type workouts on off days.
I lost 2 pounds today so felt good about that but I haven't ate much the last few days with everything going on so we'll see how that balances itself out tomorrow.
Jon
So, I've decided to focus solely on CF and CF type workouts on off days.
I lost 2 pounds today so felt good about that but I haven't ate much the last few days with everything going on so we'll see how that balances itself out tomorrow.
Jon
Amanda - Week 7, Thursday
So, this morning I woke up at 4am. I weighed myself and had only lost 0.2 pounds. I decided I should try to go back to sleep. Fortunately, I was able to go back to sleep for another 3 hours. I decided to weigh myself again. This time, the scale said I had lost a whole pound! My body must have been working hard during those extra 3 hours of sleep...how does that work??? I decided I wasn't going to get too excited until tomorrow morning. Hopefully it won't revert back.
I decided to go to Bikram Yoga today. I haven't done Bikram in probably a year. It was good. It certainly reminded me that I still have some work to do - body-wise. Because it's so hot in there, people wear as few clothes as possible. Then, you face a mirror. So, being practically naked, looking in a mirror, and twisting your body...well, it's not always flattering. I will say that I looked better than the last time I went, so that's good at least. However, I was thinking I could definitely stand to lose another 10 pounds. I reminded myself though that I'm not making any commitments until I get another 5 pounds off.
Other than that, things are going well. My meals are good. I added Bulgar or Quinoa to my salad because I was craving Applesauce at night. I thought perhaps I wasn't getting enough carbs for my afternoon meal. I also am making a point for my last meal to be around 3pm. Then, later at night, if I need, I'll have a boiled egg. I did that yesterday and my sugar/applesauce craving wasn't there last night. I also lost a pound! We'll see if it keeps up.
I decided to go to Bikram Yoga today. I haven't done Bikram in probably a year. It was good. It certainly reminded me that I still have some work to do - body-wise. Because it's so hot in there, people wear as few clothes as possible. Then, you face a mirror. So, being practically naked, looking in a mirror, and twisting your body...well, it's not always flattering. I will say that I looked better than the last time I went, so that's good at least. However, I was thinking I could definitely stand to lose another 10 pounds. I reminded myself though that I'm not making any commitments until I get another 5 pounds off.
Other than that, things are going well. My meals are good. I added Bulgar or Quinoa to my salad because I was craving Applesauce at night. I thought perhaps I wasn't getting enough carbs for my afternoon meal. I also am making a point for my last meal to be around 3pm. Then, later at night, if I need, I'll have a boiled egg. I did that yesterday and my sugar/applesauce craving wasn't there last night. I also lost a pound! We'll see if it keeps up.
Wednesday, October 27, 2010
Amanda - Week 7, Wednesday
I got 8 good hours of sleep last night and feel great today! I was hoping to lose 0.6 pounds this morning, but it was only 0.4...Another 1.8 to go! I really want to surpass my goal by at least a pound, so that would mean another 3 pounds in 2.5 weeks. It sounds doable, but it seems like my weight loss has really slowed down. I worked out in shorts this morning, which I never do. It's too discouraging to look at my legs. As usual, my upper body responds really well. I have a pretty solid 4-pack right now, which is fun to see, but if you just look at my legs, it looks like I could lose AT LEAST another 10 pounds. The thought of that doesn't bother me, but I think my upper body may look too muscular/lean, for my taste, if I did. If only fat could be distributed evenly over my body! Well, I know I want to lose another 5 pounds anyway, so I suppose I will work toward that, and then see how I feel and how I look. I'll keep plugging away.
I did my Gym WO this morning. It's been 12 days since I did my Gym Workout, but it went pretty well. I cut another 10 seconds off holding on to the treadmill, which I felt good about. My pushups didn't go as well. That goal of 40 uninterrupted seems very unrealistic at this point. Perhaps I should try them when my body is rested. We did a lot of upper body yesterday at CF, that might've been the reason.
I'm feeling good about the day!
I did my Gym WO this morning. It's been 12 days since I did my Gym Workout, but it went pretty well. I cut another 10 seconds off holding on to the treadmill, which I felt good about. My pushups didn't go as well. That goal of 40 uninterrupted seems very unrealistic at this point. Perhaps I should try them when my body is rested. We did a lot of upper body yesterday at CF, that might've been the reason.
I'm feeling good about the day!
Tuesday, October 26, 2010
Jon-Week 7 Tuesday
Full day today. The good news is I am 9 pounds to my goal. I think I'm going to be able to get there! I ate well all day and went to the gym for a run this morning.
I am still sore from the pull-ups yesterday so hopefully I'll feel better tomorrow.
One interesting thing, the wind has been blowing crazy all day. When I came home tonight the big tree in my front yard had been uprooted! Also, a bunch of shingles are flying off my house. Fun stuff. Looks like I will be getting a workout cutting up a tree over the next several days.
Jon
I am still sore from the pull-ups yesterday so hopefully I'll feel better tomorrow.
One interesting thing, the wind has been blowing crazy all day. When I came home tonight the big tree in my front yard had been uprooted! Also, a bunch of shingles are flying off my house. Fun stuff. Looks like I will be getting a workout cutting up a tree over the next several days.
Jon
Amanda - Week 7, Tuesday
Well, I lost the half pound that I gained yesterday, so that's good. So, I'm still 1.2 pounds from where I was at another pound from my goal. I have high expectations for the week!
I woke up this morning at 5am. I went to bed at 10:00. Perhaps I'm back into my routine again. I hope so! I am feeling a lot better. I don't feel like I'm dragging, so that's positive. I went CF this morning at 7AM:
Strength:
Press, 1-1-1 (1RM was 75# - up from 67# on Aug 21)
Push Press, 3-3-3 (85# X 3, I've never done this one before so didn't have a basis point)
Push Jerk, 5-5-5 (85# X 5 - On Aug 16, I did 85# X 3. I think I could've done 90#, but we ran out of time.)
WOD For time:
75 Overhead Squats (95/65)
*250m Row everytime you break sets.
I used 65# for my WOD and got done in 10:26. I was one of the first ones done, so I felt good about that. I ended up breaking my squats up into 4 rounds - 25, 20, 16, 14. My squats were pretty solid, except I have to work on always going below parallel and locking out my shoulders. My shoulders gave out before my lower body did.
After my WOD, I worked on my Kippings and I did 2 complete ones! I got my chin to the bar and everything! I felt good going into them. For some reason I knew I could do it. Now, I just need to be able to knock out about 10 so that I could do them in my WODs...how cool would that be!
So far, my appetite is in check! Let's hope it stays that way all day. I'm hoping for another 0.6 pounds for tomorrow!
I woke up this morning at 5am. I went to bed at 10:00. Perhaps I'm back into my routine again. I hope so! I am feeling a lot better. I don't feel like I'm dragging, so that's positive. I went CF this morning at 7AM:
Strength:
Press, 1-1-1 (1RM was 75# - up from 67# on Aug 21)
Push Press, 3-3-3 (85# X 3, I've never done this one before so didn't have a basis point)
Push Jerk, 5-5-5 (85# X 5 - On Aug 16, I did 85# X 3. I think I could've done 90#, but we ran out of time.)
WOD For time:
75 Overhead Squats (95/65)
*250m Row everytime you break sets.
I used 65# for my WOD and got done in 10:26. I was one of the first ones done, so I felt good about that. I ended up breaking my squats up into 4 rounds - 25, 20, 16, 14. My squats were pretty solid, except I have to work on always going below parallel and locking out my shoulders. My shoulders gave out before my lower body did.
After my WOD, I worked on my Kippings and I did 2 complete ones! I got my chin to the bar and everything! I felt good going into them. For some reason I knew I could do it. Now, I just need to be able to knock out about 10 so that I could do them in my WODs...how cool would that be!
So far, my appetite is in check! Let's hope it stays that way all day. I'm hoping for another 0.6 pounds for tomorrow!
Monday, October 25, 2010
Amanda - Week 7, Monday
Well, I had gained another half a pound this morning. Ugh! The good news is that my appetite was back to normal today and I woke up feeling refreshed. Hopefully that's a sign of things to come from here on out.
I went to Crossfit at 8am:
Strength:
Front Squat
5-5-3-3-3
Conditioning:
For time:
10-9-8-7-6-5-4-3-2-1
KB or DB Thrusters (35/20)
2-4-6-8-10-12-14-16-18-20
Body Rows
My max front squat for 3 reps was 115#. It was 105# on October 4, so I felt good about that progress.
I finished my WOD in 11:00, which I felt decent about as well. I used 20# DBs. The thrusters were fairly easy, but those body rows, when I got to 16, they got pretty tough.
I worked on my Kippings a bit afterward as well. I'm close but still can't get my chin to the bar.
After CF, I went to Yoga. There's been a yoga class I've been wanting to try for like 4 months - Tantric Vinyasa. I haven't gone because it's at a different studio that I don't usually go to - about 2 miles away. The class didn't end up being different than a typical Vinyasa class, so it was disappointing.
I ate everything according to my meal plan today, even a little less, so we will see what the scale says tomorrow. Hopefully, with eating 100 calories less and doing CF and Yoga will help me take off the extra 1.8 pounds!
I went to Crossfit at 8am:
Strength:
Front Squat
5-5-3-3-3
Conditioning:
For time:
10-9-8-7-6-5-4-3-2-1
KB or DB Thrusters (35/20)
2-4-6-8-10-12-14-16-18-20
Body Rows
My max front squat for 3 reps was 115#. It was 105# on October 4, so I felt good about that progress.
I finished my WOD in 11:00, which I felt decent about as well. I used 20# DBs. The thrusters were fairly easy, but those body rows, when I got to 16, they got pretty tough.
I worked on my Kippings a bit afterward as well. I'm close but still can't get my chin to the bar.
After CF, I went to Yoga. There's been a yoga class I've been wanting to try for like 4 months - Tantric Vinyasa. I haven't gone because it's at a different studio that I don't usually go to - about 2 miles away. The class didn't end up being different than a typical Vinyasa class, so it was disappointing.
I ate everything according to my meal plan today, even a little less, so we will see what the scale says tomorrow. Hopefully, with eating 100 calories less and doing CF and Yoga will help me take off the extra 1.8 pounds!
Jon-Monday Week 7
Well I went to CF today and have some updates. First, I am certain I won't be hitting my pull-up goal. We did max pull-ups today and I could do 3 1/2 with the orange band which is greatest resistance. I am feeling okay about the revelation that I won't be able to get it done but now my motivation is high to just do one pull-up without any resistance band.
Our WOD today was the max pull-ups (I did 6 rounds because of my feeble number) while everyone else did 3 rounds. This was followed by death by 10 meters which is essentially the following:
The clock keeps running and the first minute you run 10 meters, the second 2x10, third 3x10 and so forth until you cannot finish. I finished 11 rounds and on the 12th round I couldn't finish. Not terrible, but not my endurance and cardio training is in need of work.
I didn't take my weight this morning as I stated yesterday, I will do it in the morning and see where I'm at. My shoulder is sore after the pull-ups but I've decided to just disregard it and see what the Dr's say in a month when I go.
Jon
Our WOD today was the max pull-ups (I did 6 rounds because of my feeble number) while everyone else did 3 rounds. This was followed by death by 10 meters which is essentially the following:
The clock keeps running and the first minute you run 10 meters, the second 2x10, third 3x10 and so forth until you cannot finish. I finished 11 rounds and on the 12th round I couldn't finish. Not terrible, but not my endurance and cardio training is in need of work.
I didn't take my weight this morning as I stated yesterday, I will do it in the morning and see where I'm at. My shoulder is sore after the pull-ups but I've decided to just disregard it and see what the Dr's say in a month when I go.
Jon
Sunday, October 24, 2010
Jon-Sunday Week 6
Today I did not go to the gym at all. I have noticed this week that I have been super tired and am guessing this has to do with the weather changing. Today I slept quite a bit, which was a combination of staying up late for a wedding, sleeping in a hotel rather than my own bed and a few drinks.
This week I did well, I worked out six times, blogged six times didn't have any big things outside of meal plan that I knew I could account for. For example, I had a piece of cake for Ethan's birthday, but accounted for that with my 1500 calories.
I didn't weigh in this morning either, but I will post my weight on Tuesday's blog.
This week I did well, I worked out six times, blogged six times didn't have any big things outside of meal plan that I knew I could account for. For example, I had a piece of cake for Ethan's birthday, but accounted for that with my 1500 calories.
I didn't weigh in this morning either, but I will post my weight on Tuesday's blog.
Amanda - Week 6, Sunday
I got 9 hours of sleep last night. I woke up at 6:30 which is the lastest I've woken up in a while. I have been really tired lately. I didn't even want to get out of bed at 6:30. I've been trying to think of the reasons I've been so tired the last few days and have come up with a few possibilities:
Traveling
Eating more than usual even though it's been healthy
I was supposed to get my period on Wednesday, but it never came
I'm guessing it's the last one. I've noticed the last few months that I've gotten really tired around my period or when it's due to come. I've done some research and apparently it's pretty common due to the fluctuations of hormones. I'm sure that would explain why I've been abnormally hungry as well. It's just coincidental that it also happened during my trip to Hillsboro. It would be interesting to see if the same thing happened next time I travel. It'll be something I'll take note of.
One other thing that may be a factor in this is weight gain. I jumped on the scale this morning and gained 1.2 pounds. I was okay with it because I have been eating more. I just hope my appetite calms down soon. It's possible it's also water retention or the fact I couldn't go to the bathroom for 2 days. I'll keep a close eye on it next week.
I went to yoga today at 11:00. It was an Ashtanga class so it was fast-paced. It was exactly what I needed. It gave me a lift of energy and helped me to feel very centered again.
After yoga, I met a couple friends to watch the last quarter of the football game at a bar. I ordered a strawberry and walnut salad and 1 beef slider. The salad was healthy with a tangerine vinegariette dressing and the slider, was a mini burger...probably 2-3oz. The slider was just enough to give me a taste of a burger without eating a whole one. I felt good about it. I didn't order anything to drink. It just didn't sound good.
Weekly Checkup:
I didn't cheat
I blogged 7 days
I worked out 5 days (first of two weeks I'll only workout 5 days vs. 6 - 3CF and 2Yoga)
I didn't drink any alcohol
I am 2.2 pounds from my goal with 3 weeks to go.
Traveling
Eating more than usual even though it's been healthy
I was supposed to get my period on Wednesday, but it never came
I'm guessing it's the last one. I've noticed the last few months that I've gotten really tired around my period or when it's due to come. I've done some research and apparently it's pretty common due to the fluctuations of hormones. I'm sure that would explain why I've been abnormally hungry as well. It's just coincidental that it also happened during my trip to Hillsboro. It would be interesting to see if the same thing happened next time I travel. It'll be something I'll take note of.
One other thing that may be a factor in this is weight gain. I jumped on the scale this morning and gained 1.2 pounds. I was okay with it because I have been eating more. I just hope my appetite calms down soon. It's possible it's also water retention or the fact I couldn't go to the bathroom for 2 days. I'll keep a close eye on it next week.
I went to yoga today at 11:00. It was an Ashtanga class so it was fast-paced. It was exactly what I needed. It gave me a lift of energy and helped me to feel very centered again.
After yoga, I met a couple friends to watch the last quarter of the football game at a bar. I ordered a strawberry and walnut salad and 1 beef slider. The salad was healthy with a tangerine vinegariette dressing and the slider, was a mini burger...probably 2-3oz. The slider was just enough to give me a taste of a burger without eating a whole one. I felt good about it. I didn't order anything to drink. It just didn't sound good.
Weekly Checkup:
I didn't cheat
I blogged 7 days
I worked out 5 days (first of two weeks I'll only workout 5 days vs. 6 - 3CF and 2Yoga)
I didn't drink any alcohol
I am 2.2 pounds from my goal with 3 weeks to go.
Saturday, October 23, 2010
Amanda - Week 6, Saturday
I got home from Hillsboro last night. The day went pretty well. I ate everything on my meal plan, but I ate more of it. That's how today went as well. I've been really hungry.
I didn't work out Friday or Saturday, so I will tomorrow. In addition to being hungry, I've been tired as well. Hopefully tomorrow, after I work out, I will feel more like myself.
Overall, the trip was good. I didn't drink at all and I didn't cheat. I didn't even have a sandwich that I had planned on. But as I stated, I did eat more than normal...probably an extra 500-600 calries per day. Considering all the foods were healthy (all on my meal plan) , I don't think it will pose too much of a problem.
I didn't work out Friday or Saturday, so I will tomorrow. In addition to being hungry, I've been tired as well. Hopefully tomorrow, after I work out, I will feel more like myself.
Overall, the trip was good. I didn't drink at all and I didn't cheat. I didn't even have a sandwich that I had planned on. But as I stated, I did eat more than normal...probably an extra 500-600 calries per day. Considering all the foods were healthy (all on my meal plan) , I don't think it will pose too much of a problem.
Jon-Week 6 Saturday
It's been a busy day with Ethan's birthday party and doing some business stuff for the new venture. I was able to go to CF open gym this morning. I did the WOD from Friday:
500 m row
10 deadlift
20 kb swings
500 m row
Deadlift rx was 315 I did 265 and rx for kb was 72 which I did. Total time was 10:47.
Good workout but my back is going to be KILLING ME! I can already tell it's going to be stiff.
We are going to a wedding tonight so I'll have a few drinks but not too crazy. I think our plan it to go after dinner is served as well so we don't have to deal with what to eat.
Jon
500 m row
10 deadlift
20 kb swings
500 m row
Deadlift rx was 315 I did 265 and rx for kb was 72 which I did. Total time was 10:47.
Good workout but my back is going to be KILLING ME! I can already tell it's going to be stiff.
We are going to a wedding tonight so I'll have a few drinks but not too crazy. I think our plan it to go after dinner is served as well so we don't have to deal with what to eat.
Jon
Jon-Friday, Week 6
I realized this morning that my post from yesterday was not saved. It was sitting on my computer this morning waiting for me! So here is my post for Friday.
This morning I went to the gym and ran. I got my 3 miles in and still just under 27 minutes so I'm feeling good about that. My legs are still sore from squats on Wednesday, but it's nice.
I ate well all day, I think the change to calories has helped quite a bit.
Jon
This morning I went to the gym and ran. I got my 3 miles in and still just under 27 minutes so I'm feeling good about that. My legs are still sore from squats on Wednesday, but it's nice.
I ate well all day, I think the change to calories has helped quite a bit.
Jon
Friday, October 22, 2010
Amanda - Week 6, Friday
Yesterday went pretty good. In addition to my regular meal plan, I had an Apple and 2T of Almond Butter. I went to too long between my 2nd and 3rd meals and I was starving, but I was able to pull through. I didn't eat my salad until 7:30 at night.
The temptations have been manageable. Having my food here has helped a lot. There also hasn't been a lot of sweets around the house. I also haven't been sitting around. We went to the natural food store about an hour away and I've been reading/working on the book. Being surrounded by the things I 'normally' do is useful.
My mom and I went to a Gentle Yoga class yesterday. It was very slow paced, so it wasn't a workout, but again, it was helpful as far as mindset. I can definitely see me making a habit of going to yoga when I come to Hillsboro, though an hour away may be a bit prohibitive. Supposedly there's a new place opening a half hour away in December. I'll definitely check that out.
As far as the gym, I forgot my tennis shoes...not sure what I was thinking. It's going to end up working okay though, as I'm going back to Chicago today. There's really not much going on here and there's no point in sitting around.
Overall, I feel good about yesterday.
The temptations have been manageable. Having my food here has helped a lot. There also hasn't been a lot of sweets around the house. I also haven't been sitting around. We went to the natural food store about an hour away and I've been reading/working on the book. Being surrounded by the things I 'normally' do is useful.
My mom and I went to a Gentle Yoga class yesterday. It was very slow paced, so it wasn't a workout, but again, it was helpful as far as mindset. I can definitely see me making a habit of going to yoga when I come to Hillsboro, though an hour away may be a bit prohibitive. Supposedly there's a new place opening a half hour away in December. I'll definitely check that out.
As far as the gym, I forgot my tennis shoes...not sure what I was thinking. It's going to end up working okay though, as I'm going back to Chicago today. There's really not much going on here and there's no point in sitting around.
Overall, I feel good about yesterday.
Thursday, October 21, 2010
Amanda - Week , Thursday
Despite some glitches, yesterday was a good day!
Before I left Chicago, I had my 2nd meal - oatmeal. On the road, around 4:00, I had my last meal - Chicken Salad with my special coconut oil dressing. I was glad I prepared it ahead of time. When I finally got to Hillsboro, Mom said she wanted to go to Taco Night. :( So, my mom, dad, my sister, and her husband, went to the bar for Taco night. I sat there and watched them eat. I can't say I didn't want a taco, I did. They looked and smelled good. I wasn't hungry though, so that made it easier to resist. We also went to a different bar to have a drink afterward. I didn't drink at all, all night. I had water. It just didn't sound good, which was odd, because when I was on the road, a glass of wine sounded really nice.
I weighed myself this morning, like I said I would do, on my mom's scale, and it said I was 5 pounds heavier! Obviously I haven't gained 5 pounds in one day, especially since I followed my meal plan exactly yesterday. Clearly, that's not going to be the best gauge while I'm here.
I'm feeling good about yesterday and am feeling good about today as well. It's only 5:30am, but I'm confident!
Before I left Chicago, I had my 2nd meal - oatmeal. On the road, around 4:00, I had my last meal - Chicken Salad with my special coconut oil dressing. I was glad I prepared it ahead of time. When I finally got to Hillsboro, Mom said she wanted to go to Taco Night. :( So, my mom, dad, my sister, and her husband, went to the bar for Taco night. I sat there and watched them eat. I can't say I didn't want a taco, I did. They looked and smelled good. I wasn't hungry though, so that made it easier to resist. We also went to a different bar to have a drink afterward. I didn't drink at all, all night. I had water. It just didn't sound good, which was odd, because when I was on the road, a glass of wine sounded really nice.
I weighed myself this morning, like I said I would do, on my mom's scale, and it said I was 5 pounds heavier! Obviously I haven't gained 5 pounds in one day, especially since I followed my meal plan exactly yesterday. Clearly, that's not going to be the best gauge while I'm here.
I'm feeling good about yesterday and am feeling good about today as well. It's only 5:30am, but I'm confident!
Wednesday, October 20, 2010
Jon-Week 6 Wednesday
Well, before I begin, I must admit I won't be writing as much as my cohort today!
Though today was a good day for me and I've got a renewed energy I don't think I have it in me to compare.
I went to CF this morning and we did the following:
Cindy 3 rounds
5 pull-ups
10 push-ups
15 squats
400 m run
Again, the warm-up should just be the WOD but it was good.
After that we did
3x3x3x3x3
Back squat and press
My max was 225 back squat and 135 press. I think I could have done more on both, but as it was my first time I went with the pack a bit.
Overall it was great to get back to CF and though my arm is immensely sore somehow it's worth it.
Eating was good all day, though I may indulge in a drink tonight as my day seemed very hectic and a little wine or beer can round out the edges.
Jon
Though today was a good day for me and I've got a renewed energy I don't think I have it in me to compare.
I went to CF this morning and we did the following:
Cindy 3 rounds
5 pull-ups
10 push-ups
15 squats
400 m run
Again, the warm-up should just be the WOD but it was good.
After that we did
3x3x3x3x3
Back squat and press
My max was 225 back squat and 135 press. I think I could have done more on both, but as it was my first time I went with the pack a bit.
Overall it was great to get back to CF and though my arm is immensely sore somehow it's worth it.
Eating was good all day, though I may indulge in a drink tonight as my day seemed very hectic and a little wine or beer can round out the edges.
Jon
Amanda - Week 6, Wednesday - Trip to Hillsboro
Well, I woke up at 4:40 this morning and was 1 pound from my goal. That means I lost 1 pound in the last week, which doesn't seem unreasonable at this point. I should probably just expect that from here on out.
I went to Crossfit this morning at 6AM:
Strength:
Conditioning:
So, today is a big day. The rest of the week will be my first really big test, as I'm going to visit my family. When the challenge started, I made several commitments, which I've stuck to and it's paid off. I stated that I would allow myself one cheat weekend during the 9 weeks. A "weekend" consisted of two days. "Cheating" meant that I could eat whatever I wanted for those two days with the exception of desserts/sweets. I could also drink as much as I wanted. Well, I'm leaving today and then will return to Chicago either Saturday or Sunday (probaby Saturday). I want to outline my commitments for the days I will be gone, as it will help me not stray too far.
General Commitments for the trip:
Typically, going away for the weekend, especially my parent's, sabotages my program. It will normally take me 10 days – 2 weeks to lose the weight that I’ve gained over the weekend and get me back to where I was the day I left. The number of times I’ve allowed this to happen is countless and frustrating. I love the idea of being “out of my environment/safety zone” and it not affecting my lifestyle. I want to want to (not a typo) continue my lifestyle regardless of whether I’m traveling or not. I’ve gotten into the mindset before that weekends away are ‘reprieve’ from a structured/disciplined program, but I need to shift my thinking. I can’t think of it like a ‘program.’ It has to just be my lifestyle. The weight gain/weight loss/weight gain/weight loss merry-go-round is exhausting and discouraging. In the past, I’ve never been willing to consider not having those ‘cheat weekends’ when I’m away. It felt as if they were required in order to get me through the disciplined times. The disciplined times didn’t seem doable or worth it without those indulgences. I feel like I have a different mentality right now, and I think it’s due to a few factors:
I went to Crossfit this morning at 6AM:
Strength:
6 sets:
5 Pullups (I used the red/purple band)
5 Ring Dips (I used the purple band - least resistance)
30s rest after each exercise
Conditioning:
5 Rounds:
500m Row
10 KB Step-up (45/25)*
10 Burpees
* Box height is (18"/12")
I wasn't very happy with my performance on this WOD. I got done in 22:56. I used the 25# Kettlebell and the 12" box per RX. I was the last person to finish by a minute. The class seemed to consist of people who were fairly experienced. Plus, there was a Level 3 class going on at the same time. The whole mix made me feel very inadequate. It did inspire me however to get 'invited' to the Level 3 class. I'm in the Level 2 class right now and have a ways to go to get to Level 3. The requirement is to be able to do everything RX, so no scaling. My first step toward that would be to get my Kipping pullups. I'd probaby have to knock out like 10 of those before I could even consider being ready for Level 3. They were inspiring to watch!So, today is a big day. The rest of the week will be my first really big test, as I'm going to visit my family. When the challenge started, I made several commitments, which I've stuck to and it's paid off. I stated that I would allow myself one cheat weekend during the 9 weeks. A "weekend" consisted of two days. "Cheating" meant that I could eat whatever I wanted for those two days with the exception of desserts/sweets. I could also drink as much as I wanted. Well, I'm leaving today and then will return to Chicago either Saturday or Sunday (probaby Saturday). I want to outline my commitments for the days I will be gone, as it will help me not stray too far.
- Wednesday: I already got my WO in so that's taken care of. I will follow my Meal Plan exactly with no deviations. I may have a glass or two of wine.
- Thursday: I will weigh myself in the morning on my parent's scale. I will either go to the gym or to Yoga. I will follow my Meal Plan exactly with no deviations. I may have a couple glasses of wine or a mixed drink.
- Friday: I will weigh myself in the morning on my parent's scale. I will either go to the gym or to Yoga. I will follow my Meal Plan for the most part, but I may have a Subway sandwich (with chicken/vegies/oil/vinegar on wheat), for example, or something comparable, instead of one of my regular meals. Alcohol - do whatever I want.
- Saturday: I will weigh myself in the morning on my parent's scale. I will follow my Meal Plan for the most part, but I may have a sandwich (with chicken/vegies/oil/vinegar on wheat, or something comparable, instead of one of my regular meals. Assuming I go back to Chicago, alcohol won't be a factor. If I stay, I'll drink what I want.
- Sunday: I will weigh myself in the morning. I will follow my Meal Plan for the most part, but I may have a sandwich (with chicken/vegies/oil/vinegar on wheat) instead of one of my regular meals.
- Monday: Everything is back to normal.
General Commitments for the trip:
- I will workout or go to yoga two days. This will mean that I will have only worked out 5 days this week, which is in line with the commitments I set forth at the beginning of the challenge. I allowed myself 2 of the 9 weeks to only workout 5 days versus 6.
- I will not have any sweets or dessert.
- I will weigh myself every morning.
- I will blog what I've done at least 2 days while I'm away.
Typically, going away for the weekend, especially my parent's, sabotages my program. It will normally take me 10 days – 2 weeks to lose the weight that I’ve gained over the weekend and get me back to where I was the day I left. The number of times I’ve allowed this to happen is countless and frustrating. I love the idea of being “out of my environment/safety zone” and it not affecting my lifestyle. I want to want to (not a typo) continue my lifestyle regardless of whether I’m traveling or not. I’ve gotten into the mindset before that weekends away are ‘reprieve’ from a structured/disciplined program, but I need to shift my thinking. I can’t think of it like a ‘program.’ It has to just be my lifestyle. The weight gain/weight loss/weight gain/weight loss merry-go-round is exhausting and discouraging. In the past, I’ve never been willing to consider not having those ‘cheat weekends’ when I’m away. It felt as if they were required in order to get me through the disciplined times. The disciplined times didn’t seem doable or worth it without those indulgences. I feel like I have a different mentality right now, and I think it’s due to a few factors:
1. Every meal I eat on this plan, I love. That’s never been the case before. I’ve eaten things because I’ve had to, and then when I was done, I didn’t feel satisfied. A lot of times I felt deprived. I haven’t felt deprived with this plan. Without the Coconut Oil, I don’t think I would feel that way. I swear it triggers the satiation switch in my mind. So the fact that I enjoy my meals and I’ve gotten the results I have, makes me want to keep doing it. I don’t feel like I need those indulgences to get me through.
2. Crossfit. I enjoy it. It challenges me. It gets me among other people who are driven to improve, as I am. Though small, I feel like I’m constantly seeing progress. There always seems to be another thing to strive for, to get better at. It’s motivating for me to keep going so I can conquer one more exercise or activity. I’ve never felt the same sense of accomplishment with any other workout. It makes me want to be better.
3. Due to the above two factors, I can see my body transform. It’s improving every week. There’s no greater motivation for me than progress. I haven’t seen progress like this, at this pace, for nearly 10 years. It’s given me hope that I can take my fitness and health levels to places I’ve always wanted.
In the past, I always believed it was possible to achieve my health/fitness goals, but I never had a path that I truly wanted to stick to long term. The cost was never worth the benefit. Because I found something that I enjoy and that fulfills me, I want to keep doing it. And because of that, I can see what possibilities lay ahead. It motivates me to take another step closer to those possibilities versus further away from them.
Lastly, I’m not fooling myself into thinking that I’m never going to want to eat dessert again or creamy pasta, but I do believe there is a way to only want those things in moderation. In the past, I’ve just wanted to keep eating them, not knowing when I’d ‘allow’ myself to have them again. Right now though, because my wants are driven by my belief in what’s possible, it seems to be trumping any desire I have for those foods and activities that only delay realizing those possibilities.
Tuesday, October 19, 2010
Jon- Tuesday, Week 6
I went to the gym first thing this morning. I ran two miles and did sets of 5 push-ups. My shoulder is pretty sore, but I went to the DR. today and he basically told me to do what I want. I have an appointment with another DR. in a month (first opening!!).
My run and push-ups was a good work-out I am enjoying going to Bally's especially since I have been conflicted about CF and my shoulder. I think I'm going to give CF a try though and see what happens.
Today I ate good, we tried a couple new recipes this week, so tonight I had chicken breast, tomatoes, brown rice and broccoli in a slow cooker. Not fantastic.
The weigh in was good this morning, but I'll wait to post final results on a weekly basis. I've also resorted going to beef jerky again, I think I'm going to get the boiled eggs back into the mix as well.
Jon
My run and push-ups was a good work-out I am enjoying going to Bally's especially since I have been conflicted about CF and my shoulder. I think I'm going to give CF a try though and see what happens.
Today I ate good, we tried a couple new recipes this week, so tonight I had chicken breast, tomatoes, brown rice and broccoli in a slow cooker. Not fantastic.
The weigh in was good this morning, but I'll wait to post final results on a weekly basis. I've also resorted going to beef jerky again, I think I'm going to get the boiled eggs back into the mix as well.
Jon
Amanda - Week 6, Tuesday
Crossfit at 7am:
Strength:
Snatch 3-2-1-2-1-2
MetCon:
7 Rounds For Time:
For my Snatch, my one rep max was 75#. On July 27, my one rep max was 70#. 5# doesn't seem like a lot of progress, but I'll take it. I tried 80# but couldn't make. I think I could've done 77 or 78# though.
My WOD I finished in 9:32, which I felt pretty good about. I used 20#. I would've been fine with the 25# except for the Presses. One round would've been ok, but I didn't think I could do 7 rounds. Now, I wish I would've attempted it. Once I got going with Presses, I realized if I set the weight down after about 10 reps ( 5 each arm), for about 10 seconds, I could recover pretty quickly. The Hang Cleans and Deadlifts were too easy at the 20# weight.
I worked on my Kippings a bit after the WOD buy my arms were too spent to see any progres. I'll have to work on those before my WOD next time.
So, tomorrow, I was hoping to be at my goal weight for this challenge. I'm 1.2 pounds away. It doesn't look like I'm going to make it, but I don't feel discourage. I feel like it's just a matter of time, and I have to be patient with my body. Besides, getting to my goal tomorrow would've been a 2 pound loss in a week, which is a bit aggressive at this point. I just have to keep doing what I've been doing and it will come. I've followed my meal plan and exercise plan all week and there's not much more I could've done. We'll see what the scale says tomorrow!
Strength:
Snatch 3-2-1-2-1-2
MetCon:
7 Rounds For Time:
7 Dumbbell Alternating Press (7 each arm)
7 Dumbbell Hang Clean
7 Dumbbell Deadlift
Rx: 40/25For my Snatch, my one rep max was 75#. On July 27, my one rep max was 70#. 5# doesn't seem like a lot of progress, but I'll take it. I tried 80# but couldn't make. I think I could've done 77 or 78# though.
My WOD I finished in 9:32, which I felt pretty good about. I used 20#. I would've been fine with the 25# except for the Presses. One round would've been ok, but I didn't think I could do 7 rounds. Now, I wish I would've attempted it. Once I got going with Presses, I realized if I set the weight down after about 10 reps ( 5 each arm), for about 10 seconds, I could recover pretty quickly. The Hang Cleans and Deadlifts were too easy at the 20# weight.
I worked on my Kippings a bit after the WOD buy my arms were too spent to see any progres. I'll have to work on those before my WOD next time.
So, tomorrow, I was hoping to be at my goal weight for this challenge. I'm 1.2 pounds away. It doesn't look like I'm going to make it, but I don't feel discourage. I feel like it's just a matter of time, and I have to be patient with my body. Besides, getting to my goal tomorrow would've been a 2 pound loss in a week, which is a bit aggressive at this point. I just have to keep doing what I've been doing and it will come. I've followed my meal plan and exercise plan all week and there's not much more I could've done. We'll see what the scale says tomorrow!
Monday, October 18, 2010
Jon-Monday, Week 6
I went to the gym this morning in order to make sure I could feel confidence in my arm. I thought I would go to CF this morning, but the WOD was KTE and HSPU both of which were intimidating for my shoulder. I had visions of falling backwards on the KTE and cracking my head open.
Anyway, the cardio portion of the gym this morning was good. I felt strong and finished my 3 miles in under 27 minutes. I was pretty excited about that, so I thought I'd give my arm a try. I started doing push-presses at 45 pounds and though it didn't feel great, I thought I would do more weight. I added 50 pounds and that's when I really felt the pain in my arm. I could barely get it up a second time and my right arm was shaking. Not a great sign, but tomorrow will hopefully shed some light on it as I go to the Dr.
It was a good workout though except for the strength portion.
I've also decided to better monitor my calories so I have done a couple of modifications to see if it makes a difference to the weight loss. I am going to stick to 1500 calories a day and not worry necessarily about the foods I eat to get there, so long as I can account (exactly) for the caloric intake. For example, I measured my shake this morning for milk and powder. For lunch I had a can of chicken and tablespoon olive oil.
Weighing myself daily has been good and though I slipped a bit over the weekend by indulging on Friday night I am still down a total of 14 pounds. 16 pounds to go and 4 weeks to make it. I think with this new plan I will give it a week and see how it goes. I think the most important thing is that by not focusing on how I get to the 1500 calories I won't feel the cravings I have over the last week or so.
Jon
Anyway, the cardio portion of the gym this morning was good. I felt strong and finished my 3 miles in under 27 minutes. I was pretty excited about that, so I thought I'd give my arm a try. I started doing push-presses at 45 pounds and though it didn't feel great, I thought I would do more weight. I added 50 pounds and that's when I really felt the pain in my arm. I could barely get it up a second time and my right arm was shaking. Not a great sign, but tomorrow will hopefully shed some light on it as I go to the Dr.
It was a good workout though except for the strength portion.
I've also decided to better monitor my calories so I have done a couple of modifications to see if it makes a difference to the weight loss. I am going to stick to 1500 calories a day and not worry necessarily about the foods I eat to get there, so long as I can account (exactly) for the caloric intake. For example, I measured my shake this morning for milk and powder. For lunch I had a can of chicken and tablespoon olive oil.
Weighing myself daily has been good and though I slipped a bit over the weekend by indulging on Friday night I am still down a total of 14 pounds. 16 pounds to go and 4 weeks to make it. I think with this new plan I will give it a week and see how it goes. I think the most important thing is that by not focusing on how I get to the 1500 calories I won't feel the cravings I have over the last week or so.
Jon
Amanda - Week 6, Monday
I went to bed last night at 10:00 and woke up this morning at 3:30. I was eager to start my day! Surprisingly, I still feel quite energetic. My metabolism has got to be on overdrive; that's got to be why I'm sustaining good energy on 6 or so hours of sleep. I've always been a person who needed 8 or even 9 hours. Other than the foods I'm eating or that my metabolism has sped up, I don't know of any other reason I'm requiring less sleep. Even last year, when I was losing weight, I still needed 8 or 9 hours. Perhaps it's the coconut? We'll see if it keeps up.
I went to Crossfit this morning at 7:00:
"FRAN"
21-15-9
Thrusters (95/65)
Pullups
Rest 10 minutes, Mobility and Stretching
Strength:
Thruster
10x2 on the minute *
* Perform 2 thrusters on the minute for 10 minutes at approximately 65-70% of your 1RM.
I finished Fran in 7:59. I did RX for the Thrusters at 65#, but I used the blue/purple band for my pullups. I felt good about it, not great. Then, for the strength component, I did 75#. I wasn't sure what my one rep max was. I tried 85#, but I didn't think I'd be able to finish 10 rounds of that. I probably could've and should have done 80#.
After my workout, I worked on my kipping pullups. Rachel, a girl in my class, had just gotten her Kippings and gave me a pointer that really seemed to do the trick. She said to bend my knees for more momentum. When I did that, I nearly did one. I got my nose to the bar, which was significantly closer than I had gotten in the past. Then, Jill (a coach) gave me a point that when I get done with my first one, to push myself away from the bar, thrust my legs forward, and then swing them back for momentum for the next one. That helped too! So, I don't quite have my kippings yet, but I can at least see them on the horizon now!
Also, I practiced my dead hang pullups, and I did 3, except they weren't all exactly "dead hang". For the 3rd, one, I had my elbows bent a bit at the start. It's still progress though!
Lastly, Jen and Jill had commented on how lean and tight I looked! How nice is that to hear! Jill even said that she couldn't see why I would even want to lose any more weight...if she could only see my legs! I was up front with her about it and told her that I would be totally fine with my body, if my legs would only take shape. Though I don't think my legs will ever look incredible, I do think they can still improve a great deal. Therefore, I will keep working on them!
By the way, I lost a half a pound this morning. I have another half pound to go to be back to where I was and then another pound to go to get to my goal. I had wanted to reach it by Wednesday, but a pound and a half is aggressive in two days. Hopefully this is a sign of losing weight again though, instead of gaining. We will see what tomorrow brings!
I went to Crossfit this morning at 7:00:
"FRAN"
21-15-9
Thrusters (95/65)
Pullups
Rest 10 minutes, Mobility and Stretching
Strength:
Thruster
10x2 on the minute *
* Perform 2 thrusters on the minute for 10 minutes at approximately 65-70% of your 1RM.
I finished Fran in 7:59. I did RX for the Thrusters at 65#, but I used the blue/purple band for my pullups. I felt good about it, not great. Then, for the strength component, I did 75#. I wasn't sure what my one rep max was. I tried 85#, but I didn't think I'd be able to finish 10 rounds of that. I probably could've and should have done 80#.
After my workout, I worked on my kipping pullups. Rachel, a girl in my class, had just gotten her Kippings and gave me a pointer that really seemed to do the trick. She said to bend my knees for more momentum. When I did that, I nearly did one. I got my nose to the bar, which was significantly closer than I had gotten in the past. Then, Jill (a coach) gave me a point that when I get done with my first one, to push myself away from the bar, thrust my legs forward, and then swing them back for momentum for the next one. That helped too! So, I don't quite have my kippings yet, but I can at least see them on the horizon now!
Also, I practiced my dead hang pullups, and I did 3, except they weren't all exactly "dead hang". For the 3rd, one, I had my elbows bent a bit at the start. It's still progress though!
Lastly, Jen and Jill had commented on how lean and tight I looked! How nice is that to hear! Jill even said that she couldn't see why I would even want to lose any more weight...if she could only see my legs! I was up front with her about it and told her that I would be totally fine with my body, if my legs would only take shape. Though I don't think my legs will ever look incredible, I do think they can still improve a great deal. Therefore, I will keep working on them!
By the way, I lost a half a pound this morning. I have another half pound to go to be back to where I was and then another pound to go to get to my goal. I had wanted to reach it by Wednesday, but a pound and a half is aggressive in two days. Hopefully this is a sign of losing weight again though, instead of gaining. We will see what tomorrow brings!
Sunday, October 17, 2010
Jon-Week 5 Sunday
Well, the last two days I have slept quite a bit. I've been surprised how much the fall weather has affected me that way.
I had a good run today at the gym, I'm feeling pretty good and my shoulder seems to feel a little better. I've decided to give CF a try tomorrow and see how my shoulder responds. I figure what's the difference at this point!
Overall a decent week, but not great. This week will be better!
Jon
I had a good run today at the gym, I'm feeling pretty good and my shoulder seems to feel a little better. I've decided to give CF a try tomorrow and see how my shoulder responds. I figure what's the difference at this point!
Overall a decent week, but not great. This week will be better!
Jon
Amanda - Week 5, Sunday
I took the day off from working out. I thought I could use some rest. It was the first day, I actually feel normal. I still have a few sniffles, but I slept well, my energy was good, and I just felt like myself.
When I weighed myself this morning I had gained another 0.2 pounds. I followed my meal plan exactly yesterday, so there must be something going on hormonally right now with me, or perhaps it has something to do with the illness finally leaving my system. Anyway, I'm confident I will be heading in the right direction again soon. I felt too good today, for it to not be heading in the right direction.
Weekly Checkup:
I worked out 6 days (3 CF, 1 Yoga, 2 Gym WO)
I didn't cheat at all
I blogged all 7 days
I didn't have any alcohol
When I weighed myself this morning I had gained another 0.2 pounds. I followed my meal plan exactly yesterday, so there must be something going on hormonally right now with me, or perhaps it has something to do with the illness finally leaving my system. Anyway, I'm confident I will be heading in the right direction again soon. I felt too good today, for it to not be heading in the right direction.
Weekly Checkup:
I worked out 6 days (3 CF, 1 Yoga, 2 Gym WO)
I didn't cheat at all
I blogged all 7 days
I didn't have any alcohol
Saturday, October 16, 2010
Jon-Week 5 Saturday
I was out late on Friday so I slept quite a bit today. I also put together Ethan's bed and spent 4 hours in his new room putting things together. Once that was done I was able to get a 2 mile run in. It was a long run and I didn't feel to good doing it. The weather was nice, but I couldn't get a great pace or get into a great rhythm.
I ate well today and am looking forward to tomorrow.
Jon
I ate well today and am looking forward to tomorrow.
Jon
Amanda - Week 5, Saturday
So, I woke up this morning at 3 and tossed and turned until 5. Then, when I weighed myself, I had gained another half pound! I knew it when I jumped on the scale; I could feel it. First, I didn't go to the bathroom yesterday and that's always a bad sign. Second, I did eat an additional 2T of Coconut yesterday. Today, I vowed to follow my meal plan exactly! It's always interesting to see what happens when I follow my plan exaclty. It usually reminds me that, ok, the plan works. Just follow it!
I went to Crossfit this morning at 8:30:
1000m row
4 Muscle-ups
20 Knees-to-Elbows
4 muscle-ups
10 OHS (65/45) - I did 65#
4 muscle-ups
20 Burpees
4 muscle-ups
200 Singles
4 muscle-ups
10 Push Press (65/45) - I did 65#
4 muscle-ups
1000m Row
The Muscle Ups were interesting. It was the first time I tried them. I scaled them by doing jumping muscle ups. I did really good when the rings were at about neck height, but then when I raised them just above my head, it got significantly more challenging. I could get into the dip position, no problem, but muscling myself up from there was challenging. I did do two though, so that was great! When I looked up at the rings, I thought there was no way I'd be able to do it. Now, I see Muscle Ups as something I could eventually do, without scaling. How cool would that be!
My first 1000m row, I finished in 4.27. I didn't go all out because I wanted to pace myself for the WOD. If I went all out, I think I could've done 4.10, but I'm not sure. One guy was done with his 1000m in 3.30. WOW! I finished my WOD in 23.32, which was right in line with the experienced men in the class, so I felt good about that.
I went to Crossfit this morning at 8:30:
1000m row
4 Muscle-ups
20 Knees-to-Elbows
4 muscle-ups
10 OHS (65/45) - I did 65#
4 muscle-ups
20 Burpees
4 muscle-ups
200 Singles
4 muscle-ups
10 Push Press (65/45) - I did 65#
4 muscle-ups
1000m Row
The Muscle Ups were interesting. It was the first time I tried them. I scaled them by doing jumping muscle ups. I did really good when the rings were at about neck height, but then when I raised them just above my head, it got significantly more challenging. I could get into the dip position, no problem, but muscling myself up from there was challenging. I did do two though, so that was great! When I looked up at the rings, I thought there was no way I'd be able to do it. Now, I see Muscle Ups as something I could eventually do, without scaling. How cool would that be!
My first 1000m row, I finished in 4.27. I didn't go all out because I wanted to pace myself for the WOD. If I went all out, I think I could've done 4.10, but I'm not sure. One guy was done with his 1000m in 3.30. WOW! I finished my WOD in 23.32, which was right in line with the experienced men in the class, so I felt good about that.
Friday, October 15, 2010
Amanda - Week 5, Friday
I woke up this morning at 4:30 and had gained 0.2 pounds. It never fails to astound me how a slight deviation in my program affects my weight. I even think I had fewer calories yesterday than I normally do. Unless that chicken was cooked in something that wasn't listed on the menu or the cucumbers were drenched in sugar, I'm not sure how my Thai lunch could've been that bad. I did have 2T of the Peanut Sauce, but it still doesn't seem like I should've gained weight. I realize fluctuations are going to happen, but it ONLY seems to happen when I don't follow my plan EXACTLY. I don't want it to discourage me from going out because I think it's important that I don't get back into my mindset that I can't go out to eat. I guess it'll just have to be something I monitor. I should go out to eat once a week and really track how that affects me. I think that's something I'll do when I reach my goals.
Anyway, I did my gym workout today. It was far better than it was on Tuesday, and I didn't nearly throw in the towel on my mile. Though I will say, once that seed is planted, it's hard to get out of the mind. That little voice was still there, particularly during the first few minutes. Regardless, I made it through and cut another 5 seconds...slowly but surely. I added an extra pushup today too, so now I'm at 24 consecutively.
I should be following my diet exactly today, so it'll be interesting to see what the scale says tomorrow!
Anyway, I did my gym workout today. It was far better than it was on Tuesday, and I didn't nearly throw in the towel on my mile. Though I will say, once that seed is planted, it's hard to get out of the mind. That little voice was still there, particularly during the first few minutes. Regardless, I made it through and cut another 5 seconds...slowly but surely. I added an extra pushup today too, so now I'm at 24 consecutively.
I should be following my diet exactly today, so it'll be interesting to see what the scale says tomorrow!
Thursday, October 14, 2010
Jon-Week 5 Thursday
Today I woke up and weighed myself, I think doing the daily weigh in will be a positive change. I didn't work out at all today but I did well eating and feel as though I had a good day energy wise.
My arm was super sore this morning, I felt like I couldn't even raise my arm above my head. Tonight it feels a bit better, but we'll see how it goes in the morning. I am hoping the next few days off will give me some strenght or heal whatever is going on. Dr. next week though.
Jon
My arm was super sore this morning, I felt like I couldn't even raise my arm above my head. Tonight it feels a bit better, but we'll see how it goes in the morning. I am hoping the next few days off will give me some strenght or heal whatever is going on. Dr. next week though.
Jon
Amanda - Week 5, Thursday
I went out to lunch today with a friend to a Thai restaurant. I had Chicken skewers with Peanut sauce and cucumber salad. I probably could've done without the Peanut sauce but the chicken was fairly bland without it. I think I made good choices and I was satisfied with the meal. I didn't feel deprived.
I went to yoga tonight at 5:45. It was a vinyasa class with moderate intensity.
Yesterday, I had good energy all day, but I've been tired today. I feel like I'm still trying to fight this cold.
I went to yoga tonight at 5:45. It was a vinyasa class with moderate intensity.
Yesterday, I had good energy all day, but I've been tired today. I feel like I'm still trying to fight this cold.
Wednesday, October 13, 2010
Jon-Week 5....Tuesday and Wednesday
It's been a tough week a bit. Tried to do push-ups and found that my right arm doesn't work anymore! Going to the Dr. next week to examine. We'll see how that goes. Tonight I went for a nice run outside, which was good and bad. I liked running outside, but it's much tougher. I feel like this challenge has been good, though I've got a bit of concern over my arm.
I will be weighing myself every day going forward and until I go to the Dr. I will be doing much more cardio. Hopefully I will be able to get to a CF class though as it seems like it's been awhile.
Jon
I will be weighing myself every day going forward and until I go to the Dr. I will be doing much more cardio. Hopefully I will be able to get to a CF class though as it seems like it's been awhile.
Jon
Amanda - Week 5, Wednesday HALF WAY DAY
Well, we are half way through this challenge!
I woke up at 4:45 this morning and went to CF at 7:00:
Bench Press
6-6-6-6-6
3 Close Grip immediately followed by:
3 Regular Grip
WOD:
10-9-8-7-6-5-4-3-2-1
Man-Makers (25/15)
25 Double-Unders after each set of MM's (4 X singles)
My max with the close grip bench press was 77# X3. I had never done those before so I don't have anything to compare it to, but my last bench press was on Sept 28 and I did 85# X 3. They said we shouldn't be able to do as many close grip, so I guess 77# seems okay.
I finished my WOD in 23:23, which was about average. I used 10# weights, because they were out of 15#. And I did 100 singles (for a total of 1000), because I'm still not proficient with my DUs. It was a great workout, and Tony, my coach from the Paleo Challenge, told me today I was looking really good! He hadn't seen me for like a month and commented how my upper body had really nice definition. He could definitely tell a difference, he said!
Well, let's take a look at my mid-program check up and see how I'm doing with my goals. Here were my goals as of Day 1:
1. Lose 6 pounds
2. Run a sub-7 minute mile (w/o hanging on treadmill)
3. Do 3 pullups without assistance and learn Kipping
4. Do 40 CF Pushups without rest.
1. Since I gained 3 pounds in the first 10 days of this program, technically I will need to lose 9 pounds. Fortunately, I have lost 7 and am 2 pounds from my goal as of this morning. I'm hoping to lost that by next Wednesday. I am going to my parents next Wednesday, and I'm trying to mentally prepare myself. If I can walk away with maintaining, I'll be ecstatic. We will see. If all goes well at my parents (which I have high hopes), I'd like to lose an additional 4 pounds by November 13. That would give me about 3 weeks. It's hard to say if 1.25 lbs/week is realistic, as at that point, there's not much weight left to lose. I will revisit that once I get to my original goal.
2. The sub-7 minute mile...well, from my blog yesterday, clearly, this will be a tough one. I'm hoping that once I'm back to healthy, it will not seem so impossible. I've been running it at 9.0 mph, which means I get done in 6:45. Originally I was hanging on to the treadmill for 4:45. Currently, I am at 3:05. If I can cut another minute off that and be down to 2:00, I'll feel pretty good.
3. 3 Pullups - I'm at 2.5 right now, so I think I can get this. The kipping has been challenging for me, but I haven't worked on it that much. My focus has really been the 3 pullups. I'm okay if I don't get the Kipping, but the Pullups I have to get!
4. 40 CF Pushups - These have been more challenging than I was anticipating. The most I have done in good form is 23. Considering I started at 18, that doesn't seem like much progress in a month. I will start doing these before my CF workout instead of just working on them in my gym workout. Hopefully that will boost my progress.
With all these things, I also want to take note of my strength and stamina, as that has suffered this last week. I want to make sure that it's just because I've been sick and not because of my weight loss. I am feeling better, though yesterday, I had to lay down for 45 minutes. That mile seemed to really take a lot out of me. I didn't even have an appetite. Hopefully, I will be free of this cold this week and I can get an accurate gauge on my strength and stamina.
Overall, I am feeling very good about this program, particularly because I am finally losing weight. I think the key to that is the following (in order of impact):
1. Staying in the 1000-1100 calorie range with whole foods (Prot26%, Carbs38%, Fat36%)
2. 2.5T Coconut Oil/day in place of all other fat (seems to keep me satisfied, cravings at minimum compared to nuts as fat source)
3. Consistency - No cheat days/weekends (I don't know this, but I think one piece of dessert or one moderately bad meal in a reasonable portion would be ok, but anymore would be a problem. I'll have to test/monitor this once I get to my goals.)
4. Weighing every day - helps hold me accountable and keeps me "consistent" and "motivated" (as long as I'm making progress anyway)
5. Working out 6 days/week at a high intensity for at least 4 of those days
6. No grains/starches for last meal (possible impact)
7. Working out on an empty stomach (possible impact)
I woke up at 4:45 this morning and went to CF at 7:00:
Bench Press
6-6-6-6-6
3 Close Grip immediately followed by:
3 Regular Grip
WOD:
10-9-8-7-6-5-4-3-2-1
Man-Makers (25/15)
25 Double-Unders after each set of MM's (4 X singles)
My max with the close grip bench press was 77# X3. I had never done those before so I don't have anything to compare it to, but my last bench press was on Sept 28 and I did 85# X 3. They said we shouldn't be able to do as many close grip, so I guess 77# seems okay.
I finished my WOD in 23:23, which was about average. I used 10# weights, because they were out of 15#. And I did 100 singles (for a total of 1000), because I'm still not proficient with my DUs. It was a great workout, and Tony, my coach from the Paleo Challenge, told me today I was looking really good! He hadn't seen me for like a month and commented how my upper body had really nice definition. He could definitely tell a difference, he said!
Well, let's take a look at my mid-program check up and see how I'm doing with my goals. Here were my goals as of Day 1:
1. Lose 6 pounds
2. Run a sub-7 minute mile (w/o hanging on treadmill)
3. Do 3 pullups without assistance and learn Kipping
4. Do 40 CF Pushups without rest.
1. Since I gained 3 pounds in the first 10 days of this program, technically I will need to lose 9 pounds. Fortunately, I have lost 7 and am 2 pounds from my goal as of this morning. I'm hoping to lost that by next Wednesday. I am going to my parents next Wednesday, and I'm trying to mentally prepare myself. If I can walk away with maintaining, I'll be ecstatic. We will see. If all goes well at my parents (which I have high hopes), I'd like to lose an additional 4 pounds by November 13. That would give me about 3 weeks. It's hard to say if 1.25 lbs/week is realistic, as at that point, there's not much weight left to lose. I will revisit that once I get to my original goal.
2. The sub-7 minute mile...well, from my blog yesterday, clearly, this will be a tough one. I'm hoping that once I'm back to healthy, it will not seem so impossible. I've been running it at 9.0 mph, which means I get done in 6:45. Originally I was hanging on to the treadmill for 4:45. Currently, I am at 3:05. If I can cut another minute off that and be down to 2:00, I'll feel pretty good.
3. 3 Pullups - I'm at 2.5 right now, so I think I can get this. The kipping has been challenging for me, but I haven't worked on it that much. My focus has really been the 3 pullups. I'm okay if I don't get the Kipping, but the Pullups I have to get!
4. 40 CF Pushups - These have been more challenging than I was anticipating. The most I have done in good form is 23. Considering I started at 18, that doesn't seem like much progress in a month. I will start doing these before my CF workout instead of just working on them in my gym workout. Hopefully that will boost my progress.
With all these things, I also want to take note of my strength and stamina, as that has suffered this last week. I want to make sure that it's just because I've been sick and not because of my weight loss. I am feeling better, though yesterday, I had to lay down for 45 minutes. That mile seemed to really take a lot out of me. I didn't even have an appetite. Hopefully, I will be free of this cold this week and I can get an accurate gauge on my strength and stamina.
Overall, I am feeling very good about this program, particularly because I am finally losing weight. I think the key to that is the following (in order of impact):
1. Staying in the 1000-1100 calorie range with whole foods (Prot26%, Carbs38%, Fat36%)
2. 2.5T Coconut Oil/day in place of all other fat (seems to keep me satisfied, cravings at minimum compared to nuts as fat source)
3. Consistency - No cheat days/weekends (I don't know this, but I think one piece of dessert or one moderately bad meal in a reasonable portion would be ok, but anymore would be a problem. I'll have to test/monitor this once I get to my goals.)
4. Weighing every day - helps hold me accountable and keeps me "consistent" and "motivated" (as long as I'm making progress anyway)
5. Working out 6 days/week at a high intensity for at least 4 of those days
6. No grains/starches for last meal (possible impact)
7. Working out on an empty stomach (possible impact)
Tuesday, October 12, 2010
Amanda - Week 5, Tuesday
Well, I was up at 4:30 this morning. I had a good night sleep, and it felt like enough, even though I went to bed at 10:00. I'm starting to think that the fewer calories you eat, the less sleep you need, or maybe it's just fewer carbs. Or maybe my metabolism has sped up and that's the culprit. Whatever it is, I'm starting to like it.
I did my gym workout this morning, and it went okay. I'm not sure if it's from being sick or the fact that I've lost some of my strength from losing weight, but I don't feel as strong. I regressed in the number of pushups I could do without rest, and I had to rest more in between my sets. Today was also the first day, I seriously contemplated letting go of my 'mile' goal. I was on the treadmill and it felt like torture. I kept saying, it's only 6 minutes and 45 seconds, but after 3 minutes, I was ready to call it quits. I questioned why I even had the goal, but I reminded myself that it stems from high school. I was a terrible runner, and this one girl could run a mile in 6:30. I don't think she won any records, but for some reason I remember watching and thinking how athletic she looked. That image always stuck with me. So last year, my goal was to run a mile in under 8 minutes. I finally did it in 7:34. Then, when I started Crossfit, I saw the record on the board of a girl running the mile in 6:34. There was that number again. If they can do it, why not me? Running has always been someting that I've never been able to conquer. There were "runners" and then there was me. Obviously I don't like the idea of something I'm unable to conquer. Of course, I never thought I'd be able to run a mile in under 8 minutes, so where does it end? Who knows at this point, but my goal is to just make it through this next month without giving up on the goal altoghter. If it's not worth it to me after that, then I'll let go of it, but I made a commitment during this challenge, and I've never quit something I've commited to. Alright, I will forge on!
I did my gym workout this morning, and it went okay. I'm not sure if it's from being sick or the fact that I've lost some of my strength from losing weight, but I don't feel as strong. I regressed in the number of pushups I could do without rest, and I had to rest more in between my sets. Today was also the first day, I seriously contemplated letting go of my 'mile' goal. I was on the treadmill and it felt like torture. I kept saying, it's only 6 minutes and 45 seconds, but after 3 minutes, I was ready to call it quits. I questioned why I even had the goal, but I reminded myself that it stems from high school. I was a terrible runner, and this one girl could run a mile in 6:30. I don't think she won any records, but for some reason I remember watching and thinking how athletic she looked. That image always stuck with me. So last year, my goal was to run a mile in under 8 minutes. I finally did it in 7:34. Then, when I started Crossfit, I saw the record on the board of a girl running the mile in 6:34. There was that number again. If they can do it, why not me? Running has always been someting that I've never been able to conquer. There were "runners" and then there was me. Obviously I don't like the idea of something I'm unable to conquer. Of course, I never thought I'd be able to run a mile in under 8 minutes, so where does it end? Who knows at this point, but my goal is to just make it through this next month without giving up on the goal altoghter. If it's not worth it to me after that, then I'll let go of it, but I made a commitment during this challenge, and I've never quit something I've commited to. Alright, I will forge on!
Monday, October 11, 2010
Jon-Week 5 Monday
The weigh in today. First thing this morning after my normal routine. Stay tuned. I ate on plan today for the entire day now I'm contemplating a beer to watch the Vikings vs. Jets, but we'll see.
This morning I went to the gym and rand 3 miles. Still trying to get through the whole run without slowing the speed. My goal is to get 3.5 miles in under 30 minutes, which sounds doable so I'm hoping I can get it done.
So, the weigh in. I am down 12 pounds since the start. I thought I would be down 15 to 20 at this point, but I'm feeling good about the loss and that it's happening every day.
This morning I went to the gym and rand 3 miles. Still trying to get through the whole run without slowing the speed. My goal is to get 3.5 miles in under 30 minutes, which sounds doable so I'm hoping I can get it done.
So, the weigh in. I am down 12 pounds since the start. I thought I would be down 15 to 20 at this point, but I'm feeling good about the loss and that it's happening every day.
Amanda - Week 5, Monday
Well, I got a better night sleep last night than I have in a while. So, hopefully that's a start of good pattern. I am feeling better, though I still have to blow my nose freqeuntly. I talked to a friend, and she said she was sick for 10 days with similar symptoms. Well, the good news is that I should be almost done with it, if the same holds true for me.
Anyway, I went to CF this morning:
Strength:Work up to 3 max working sets of:
1 Squat Clean
3 Push Press
Sets are to be done without putting the bar down b/w clean and push press.
Conditioning WOD:
4 Rounds for time:
7 Pullups
11 Clapping Pushups
500m Row
I did 65# for the Squat Clean/Push Press. It definitely got my heart rate up there.
Then, I finished my WOD in 15:29. I did the clapping pushups on my knees and for the pullups, I used the red band for the first round and the blue band for the remaining 3. After doing the row, they were a lot tougher. I feel like the WOD wore me out more than it should have. I hope that's just from being sick.
I also tried my pullups before class. I was able to do 2.5 pullups without assistance, which is great, because last week I could still only do 2. I'm feeling good about these!
Anyway, I went to CF this morning:
Strength:Work up to 3 max working sets of:
1 Squat Clean
3 Push Press
Sets are to be done without putting the bar down b/w clean and push press.
Conditioning WOD:
4 Rounds for time:
7 Pullups
11 Clapping Pushups
500m Row
I did 65# for the Squat Clean/Push Press. It definitely got my heart rate up there.
Then, I finished my WOD in 15:29. I did the clapping pushups on my knees and for the pullups, I used the red band for the first round and the blue band for the remaining 3. After doing the row, they were a lot tougher. I feel like the WOD wore me out more than it should have. I hope that's just from being sick.
I also tried my pullups before class. I was able to do 2.5 pullups without assistance, which is great, because last week I could still only do 2. I'm feeling good about these!
Sunday, October 10, 2010
Jon-Week 4 Sunday
Today I did not get to the gym, but I did get a fantastic workout by cutting down tree's and hauling them through the woods for 8 hours! Not a great way to spend a Sunday. My meals were good, though I did have a bowl of chili which was fantastic!
I feel like I've had a tough week this week with working out and feeling like I've made progress. I hate that feeling. I'm thinking tomorrow will be a good day and start to a good week and get back on track in some regards. That and it's my anniversary tomorrow. 7 years married.
Jon
I feel like I've had a tough week this week with working out and feeling like I've made progress. I hate that feeling. I'm thinking tomorrow will be a good day and start to a good week and get back on track in some regards. That and it's my anniversary tomorrow. 7 years married.
Jon
Amanda - Week 4, Sunday
Because I haven't felt well all week, I decided to not work out today. Hopefully the rest will pay off.
Weekly Checkup:
I worked out 6 days - 3 CF, 2 Yoga, 1 Gym Workout
I didn't drink any alcohol
I followed my meal plan and didn't cheat at all
I blogged all 7 days
Wednesday, I'll do a mid-program Checkup. It's hard to believe we'll already be half way through.
Weekly Checkup:
I worked out 6 days - 3 CF, 2 Yoga, 1 Gym Workout
I didn't drink any alcohol
I followed my meal plan and didn't cheat at all
I blogged all 7 days
Wednesday, I'll do a mid-program Checkup. It's hard to believe we'll already be half way through.
Jon-Week 4, Saturday
I didn't get to the gym or CF today, I had my son with me all day. We did manage to go on a nice bike ride and we went for a three mile hike. Pretty impressive for a 4 year old to get through it all. I ate pretty well, though we did go out for taco's. I had a taco salad, which is pretty tough when all that good food is around.
Jon
Jon
Saturday, October 9, 2010
Amanda - Week 4, Saturday
I went to Crossfit at 8:30 this morning:
For Time:
For Time:
30 Barbell Clean and Press (used 55#)
800m Run
In any subset combo you like, alternate:
30 Dips (used Red Band)
30 Pullups (used Blue Band)
30 Dips (used Red Band)
30 Pullups (used Blue Band)
800m Run
30 Burpees
Weight for C&P:
Adv: 105/85
Int: 85/65
Beg: 65/45
I finished in 22:44. I could have done the 65# for the clean and press, but again, I didn't want to push myself too hard. I'm still not feeling 100% but I am getting better. My chest didn't feel as resticted which was a good sign. This was a good workout.
I ate everything according to my meal plan yesterday so it looks like my appetite is back. I even lost a half pound this morning. Aside from being sick, I'm still feeling really good about this program.
Friday, October 8, 2010
Amanda - Week 4, Friday
I woke up at 3:30 this morning. I went to bed at 9 so I should've slept until 5:30. I'm not sure what got me up, but I don't feel too tired right now. My cold is slowly getting better. I'm still congested, but I don't feel as out of it. Yesterday, I didn't have to take a nap, and I had nearly my full meal plan minus a 150 calories.
I did go to Crossfit this morning at 6am:
Ten rounds for time of:
15 Deadlifts, 135/95
15 push-ups
I finished in 14:30. I did pushups on my knees as I knew I'd never be able to do 150 pushups regularly. I also only did 85# instead of 95# just because I didn't want to push myself too much with being sick. I'm sure I could've done the 95# but that's okay. The last thing I want is to recover more slowly.
I did go to Crossfit this morning at 6am:
Ten rounds for time of:
15 Deadlifts, 135/95
15 push-ups
I finished in 14:30. I did pushups on my knees as I knew I'd never be able to do 150 pushups regularly. I also only did 85# instead of 95# just because I didn't want to push myself too much with being sick. I'm sure I could've done the 95# but that's okay. The last thing I want is to recover more slowly.
Thursday, October 7, 2010
Jon-Week 4, Thursday
Today has been a tough day. The gym this morning was not that great, I'm thinking I'm getting sick like everyone else finally. I ran for 20 minutes but at a snails pace and was pretty lethargic after. Meals were fine, nothing out of the ordinary, but tonight I've felt super dehydrated and not hungry at all. My head is pounding and I'm congested! Bring on 80 degree October in MN tomorrow. I'm hoping that my home medicated treatment and having a fan on all night will cure my ills.
Jon
Jon
Amanda - Week 4, Thursday
Well, I'm finally starting to feel better today. I'm still not 100% but I'm getting there. At least my head isn't aching so badly.
I went to Dharma Mittra Yoga at 10:00 this morning and it was a great class. It was the first time I had taken that class and it was the perfect balance for me as I'm getting myself healthy again - not too slow and not too strenuous.
My first two meals today were according to my meal plan. Finally, after yoga, I had my appetite back. I'm not feeling hungry at all right now though, so we'll see what happens with my evening meal. Since I've been sick, I've only lost a half pound, which seems a little strange considering I've been eating half as much. I'm guessing my meal plan is the perfect balance of calorie deprivation - not too much and not too little.
My hope is that I'll be able to handle crossfit tomorrow morning. I still have to go to 2 classes before the end of the week to follow through on 3/week.
I went to Dharma Mittra Yoga at 10:00 this morning and it was a great class. It was the first time I had taken that class and it was the perfect balance for me as I'm getting myself healthy again - not too slow and not too strenuous.
My first two meals today were according to my meal plan. Finally, after yoga, I had my appetite back. I'm not feeling hungry at all right now though, so we'll see what happens with my evening meal. Since I've been sick, I've only lost a half pound, which seems a little strange considering I've been eating half as much. I'm guessing my meal plan is the perfect balance of calorie deprivation - not too much and not too little.
My hope is that I'll be able to handle crossfit tomorrow morning. I still have to go to 2 classes before the end of the week to follow through on 3/week.
Wednesday, October 6, 2010
Jon-Week 4, Wednesday
CF today was the following:
400 M Row
Lateral Lung
15 Dips
15 Sit-ups
For warm up and the WOD was:
800 m run
21 KB swings (53lbs)
21 box jumps
400 m run
15 KB swings
15 box jumps
200 m run
9 kb swings
9 box jumps
I finished in 17:35 which was by far last in the class. I struggled with the run and the box jumps. I started with 24 inch box and did 5 initially, I finished the first round of 21 with 20 inch boxes. On the second round I had to go to 12 inch boxes. The third round I had to do to step ups on the 12 inch box.
MISERABLE!
I was/am pretty disappointed about my progress and have been fairly disheartened today with CF. I keep thinking I'm getting better and then I have a showing like today.
Tomorrow will be a better day, I'll go to the gym and get a good workout!
Jon
400 M Row
Lateral Lung
15 Dips
15 Sit-ups
For warm up and the WOD was:
800 m run
21 KB swings (53lbs)
21 box jumps
400 m run
15 KB swings
15 box jumps
200 m run
9 kb swings
9 box jumps
I finished in 17:35 which was by far last in the class. I struggled with the run and the box jumps. I started with 24 inch box and did 5 initially, I finished the first round of 21 with 20 inch boxes. On the second round I had to go to 12 inch boxes. The third round I had to do to step ups on the 12 inch box.
MISERABLE!
I was/am pretty disappointed about my progress and have been fairly disheartened today with CF. I keep thinking I'm getting better and then I have a showing like today.
Tomorrow will be a better day, I'll go to the gym and get a good workout!
Jon
Amanda - Week 4, Wednesday
Today I woke up feeling a little better. At least I don't have a sore throat anymore. I got my gym workout in early because I didn't want to take any chances feeling worse later in the day. The workout took me 10 minutes longer and I didn't make any progress on my mile, but that was because my breathing felt so restricted. Once I feel better, I'm sure it'll be better.
I didn't eat much yesterday because I wasn't hungry due to being sick. I only had 2 boiled eggs, 2 (halves) Ezekial English Muffins, Coconut Butter, and 1/2c applesauce. Hopefully today I'll get my normal appetite back.
I didn't eat much yesterday because I wasn't hungry due to being sick. I only had 2 boiled eggs, 2 (halves) Ezekial English Muffins, Coconut Butter, and 1/2c applesauce. Hopefully today I'll get my normal appetite back.
Tuesday, October 5, 2010
Amanda - Week 4, Tuesday
I wasn't feeling great yesterday and today I woke up feeling a little worse. I think I just have a cold with sore throat, congestion, and lack of energy. I did't want to do my gym workout this morning because that mile takes so much out of me. I am going to yoga at 4:00 however. Perhaps that will rejuvenate me a bit.
Despite not feeling well, I did lose a pound this morning. After my run of weight loss from last week, it had defintely slowed down. I even gained a pound, for no apparent reason. The only thing that I ate which was different was spaghetti squash and salmon. Anyway, it took me a few days to lose that, so the pound I lost this morning was on top of that. I ate everything according to my meal plan yesterday. Today, I've only had 2 English Muffins with Coconut Butter and a Boiled Egg. I skipped my oatmeal; I just wasn't hungry enough. I probably won't have my salad tonight either. I'll see how I feel when I get home from yoga.
Hopefully tomorrow I will wake up feeling like myself again...I miss all that energy!
Despite not feeling well, I did lose a pound this morning. After my run of weight loss from last week, it had defintely slowed down. I even gained a pound, for no apparent reason. The only thing that I ate which was different was spaghetti squash and salmon. Anyway, it took me a few days to lose that, so the pound I lost this morning was on top of that. I ate everything according to my meal plan yesterday. Today, I've only had 2 English Muffins with Coconut Butter and a Boiled Egg. I skipped my oatmeal; I just wasn't hungry enough. I probably won't have my salad tonight either. I'll see how I feel when I get home from yoga.
Hopefully tomorrow I will wake up feeling like myself again...I miss all that energy!
Jon Week 4, Tuesday
So far this morning I have felt great. I had a decent night sleep last night and got up this morning and went to the gym. I also added shake this morning before my workout and a banana after. Right now I'm feeling satisfied, so that's a good sign. I think I'm going to have to add in something more though for a snack. I'm thinking jerky, but haven't fully decided. I'll tinker with perfecting my meals this week so I have some continuity going forward.
At the gym this morning I ran on the treadmill for a warm-up for 20 minutes. After that I did 5-4-3-2-1 push-ups and pull-ups. After I was I was done with that I did Tabata air squats for 2 minutes getting to 13. I then did 3x3 of deadlift of 155 and crunches. To stretch at the end I did the squat balance with a light-weight bar. Overall it was a good work-out. I will continue to change up the gym work-out until I get it right though.
Jon
At the gym this morning I ran on the treadmill for a warm-up for 20 minutes. After that I did 5-4-3-2-1 push-ups and pull-ups. After I was I was done with that I did Tabata air squats for 2 minutes getting to 13. I then did 3x3 of deadlift of 155 and crunches. To stretch at the end I did the squat balance with a light-weight bar. Overall it was a good work-out. I will continue to change up the gym work-out until I get it right though.
Jon
Monday, October 4, 2010
Jon Monday Week 4
We are nearing the half way point and I have decided to make some changes. I am going to start having an Herbalife shake with milk in the morning and I'm going to start working out every morning rather than mixing days and nights.
I think the shake for breakfast will be good, I've noticed the last two weeks my breakfasts have been difficult and I'm hungry early in the day. I also haven't slept well and I'm hoping that a few more calories throughout the day will be the helper I need.
Today was good as far as diet, but no workout today. But, I'm feeling good because I know I will be going in the morning, just not sure whether it will be CF or gym.
Stay tuned for next week's post on Monday, I will be revealing my weight and measurement improvements!
I think the shake for breakfast will be good, I've noticed the last two weeks my breakfasts have been difficult and I'm hungry early in the day. I also haven't slept well and I'm hoping that a few more calories throughout the day will be the helper I need.
Today was good as far as diet, but no workout today. But, I'm feeling good because I know I will be going in the morning, just not sure whether it will be CF or gym.
Stay tuned for next week's post on Monday, I will be revealing my weight and measurement improvements!
Amanda - Week 4, Monday
I went to Crossfit at 7am this morning.
Front Squat - I did 105# X 3
3-3-3-3-3
For time:
10-8-6-4-2
Front Squats - I used 85#
Handstand Pushups
OH Walking Lunges (45/25) - I used #25
Knees-to-Elbows
** Use 80% of 3RM for front squat **
I got done in 8:56. It was a pretty easy workout. I put my feet on a box for my handstand pushups because the standard for one was that your head had to touch the ground. I can only go down about half way in a regular handstand.
I did 105# for my front squats. On August 6, I did 85# X 3 so I feel good about a 20# improvement in 2 months.
Before class, I also worked on my pullups. I still can't make it past 2 unassisted. In fact, I can barely get the start of my third one. I'll keep pushing along!
Diet - I added in an egg in the morning, because I was getting hungry...so this is my plan this week:
1 Boiled Egg
1/2T Coconut Butter
1/2 Ezekial English Muffin
1/4C Steel cut oats
1/2C Greek Yogurt
1/2C Strawberries
6oz Chicken Breast
1/5T Coconut Oil
1T Balsamic Vinegar
1.5C Broccoli
3C Salad Mix - Spinach, Arugula, Herbs, etc
1C of Vegies - Onion, Peppers, Cucumbers
1/2 - 1C Applesauce, Unsweetened
Front Squat - I did 105# X 3
3-3-3-3-3
For time:
10-8-6-4-2
Front Squats - I used 85#
Handstand Pushups
OH Walking Lunges (45/25) - I used #25
Knees-to-Elbows
** Use 80% of 3RM for front squat **
I got done in 8:56. It was a pretty easy workout. I put my feet on a box for my handstand pushups because the standard for one was that your head had to touch the ground. I can only go down about half way in a regular handstand.
I did 105# for my front squats. On August 6, I did 85# X 3 so I feel good about a 20# improvement in 2 months.
Before class, I also worked on my pullups. I still can't make it past 2 unassisted. In fact, I can barely get the start of my third one. I'll keep pushing along!
Diet - I added in an egg in the morning, because I was getting hungry...so this is my plan this week:
1 Boiled Egg
1/2T Coconut Butter
1/2 Ezekial English Muffin
1/4C Steel cut oats
1/2C Greek Yogurt
1/2C Strawberries
6oz Chicken Breast
1/5T Coconut Oil
1T Balsamic Vinegar
1.5C Broccoli
3C Salad Mix - Spinach, Arugula, Herbs, etc
1C of Vegies - Onion, Peppers, Cucumbers
1/2 - 1C Applesauce, Unsweetened
Sunday, October 3, 2010
Sunday Week 3 Jon
This morning I went to CF open house. I did 5 rounds of 200 m run and 21 box jumps. I started with the 24 inch box and finished rounds 3-5 with 20 inch box. I didn't have a stop watch (on my to do list) so I used the clock in the gym. I finished in 23:00 minutes. The intensity was good, but I'm not sure it's as good as it is when I'm doing it in class.
I'm on track with my goals I think, except for the pull-ups. I struggle with those the most.
Jon
I'm on track with my goals I think, except for the pull-ups. I struggle with those the most.
Jon
Amanda - Week 3, Sunday
I went to Crossfit this morning and did the Bear Complex:
For Time:
3 reps of each exercise
1 lap bear crawl
6 reps of each
2 laps bear crawl
9 reps of each
3 laps bear crawl
6 reps of each
2 laps bear crawl
3 reps of each
1 lap bear crawl
I finished in 15:43, which I felt pretty good about. I think if it was a regular class I would've pushed myself more, but I was happy nonetheless.
I was up at 5 again this morning and felt rested. I've been sleeping well lately. It makes a big difference as to how my day goes. My meals have been as normal, except I made some spaghetti squash, which I ate last night and this afternoon. Tonight, I'll have my regular Chicken salad.
Week 3 Checkup:
I worked out 7 days - 4 Crossfit, 2 Gym Workouts, 1 Yoga
I followed my meal plan and finally made some progress with the scale!
I blogged all 7 days
I didn't have any alcohol and I didn't cheat.
I should be on track with my weight goal and my pullups. I'm not confident about my mile goal at this point or or my pushup goal, but I will keep training for them!
The Bear is continuous reps of (I did mine at 55#) -
Deadlift
Hang Clean
Front Squat
Push Press
Good Morning
Back Thrusters
Deadlift
Hang Clean
Front Squat
Push Press
Good Morning
Back Thrusters
For Time:
3 reps of each exercise
1 lap bear crawl
6 reps of each
2 laps bear crawl
9 reps of each
3 laps bear crawl
6 reps of each
2 laps bear crawl
3 reps of each
1 lap bear crawl
I was up at 5 again this morning and felt rested. I've been sleeping well lately. It makes a big difference as to how my day goes. My meals have been as normal, except I made some spaghetti squash, which I ate last night and this afternoon. Tonight, I'll have my regular Chicken salad.
Week 3 Checkup:
I worked out 7 days - 4 Crossfit, 2 Gym Workouts, 1 Yoga
I followed my meal plan and finally made some progress with the scale!
I blogged all 7 days
I didn't have any alcohol and I didn't cheat.
I should be on track with my weight goal and my pullups. I'm not confident about my mile goal at this point or or my pushup goal, but I will keep training for them!
Saturday, October 2, 2010
Week 3 Saturday-JON
Today is a great fall day in MN. The weather is a brisk 55 degrees but the sun is shinning and there's not much wind. I ran this morning at the track which was nice. Felt good to be out in the weather and enjoy the solitude of running alone. I didn't time myself but I did run 3 miles and felt good the entire way.
We are going out with Amy's parents and grandparents this afternoon for an early dinner so it will be interesting to see how I do. I typically like to avoid these situations but I'm feeling good so regardless I know I'll have some restraints.
Jon
We are going out with Amy's parents and grandparents this afternoon for an early dinner so it will be interesting to see how I do. I typically like to avoid these situations but I'm feeling good so regardless I know I'll have some restraints.
Jon
Amanda - Week 3, Saturday
I woke up at 5am again this morning. I felt rested though, so it was great.
Crossfit WOD
5 Rounds of:
250m Row
10 Deadlifts at 75lb
15 Body Rows
20 Box Jumps at 20"
I finished in 23:40. I felt like I could've worked harder but I did get a good workout.
I've had my normal morning meals, but I have been getting hungry lately. I might add in a boiled...will see how the weekend goes. Tonight, I'm having another salad, but with Salmon instead of chicken. I'm also going to bake some Spaghetti Squash and put some Coconut Oil in it - I'm looking forward to it!
Crossfit WOD
5 Rounds of:
250m Row
10 Deadlifts at 75lb
15 Body Rows
20 Box Jumps at 20"
I finished in 23:40. I felt like I could've worked harder but I did get a good workout.
I've had my normal morning meals, but I have been getting hungry lately. I might add in a boiled...will see how the weekend goes. Tonight, I'm having another salad, but with Salmon instead of chicken. I'm also going to bake some Spaghetti Squash and put some Coconut Oil in it - I'm looking forward to it!
Friday, October 1, 2010
Amanda - Week 3, Friday
So, I lost 0.2 pounds this morning, which I feel good about. I'm guessing that's going to be pretty common from here on out. So, I'm not going blog my daily weight loss unless it's more than a half pound.
I went to Yoga today at 10. It was an ok class. I was hoping for some stress relief, and it helped somewhat, but the class didn't really move me. I probably won't go back to that one.
My meals were the same, except for my last meal. I met a friend for dinner at a vegan restaurant. I had a salad with house dressing (made from vegetables), a little soup (coconut vegie), and a piece of cornbread. It was nice to do something different than the salad I've been having every night this week.
I went to Yoga today at 10. It was an ok class. I was hoping for some stress relief, and it helped somewhat, but the class didn't really move me. I probably won't go back to that one.
My meals were the same, except for my last meal. I met a friend for dinner at a vegan restaurant. I had a salad with house dressing (made from vegetables), a little soup (coconut vegie), and a piece of cornbread. It was nice to do something different than the salad I've been having every night this week.
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