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Trying to get my system to use fat instead of bad carbs / sugar for fuel, since I am 40# overweight. Been Paleoish for 8 weeks, so the transition has been brutal at times, but the weight is now coming off.
Cutting the bad carbs/sugars down to a minimum(white rice is my one big indulgence) seems to be to road towards metabolizing fat instead. Is this not correct? It is the prescribed Paleo x exercise physiology presented by Crossfit/Robb Wolf/ Paleo sites. Of course, at age 52 I realize this is a slower process. Thoughts? (Side note: did today's WOD in a decent time, even with scaled weights. Felt good after. Difference? Got nine hours shut eye last night. Hmmm.) |
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Andrew - Agree with Claw and Deb. Patience and continued good habits will do the job. Think about how long it took to get overweight. The weight loss won't take as long but it won't happen overnight.
5/11 Warmup: Row 500m; 100 single unders; high knees; butt kicks; 50# pulldowns, 35# shoulder press, 25# KB swings, PVC OH squats X 3 sets X 20 reps Workout: Box squats (12" box) 45#, 65, 95 X 10 reps 135#, 155 X 5 reps Cash out: double unders and pushups |
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Snatch and OHS practice.
WOD: 1RFT 400m run 20 burpees, 2 min. rest 400m run 15 burpees, 1.5 min. rest. 400m run 10 burpees. Scale rows instead of run: 12:24. |
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Wow! Everyone is really Kicking@$$!!
Andrew - Alden, Claw, & Deb have good thoughts on your weight loss. All I would add is just continue to do your WOD program & Paleo. I feel your pain about needing to scale down WODs. This is from the guy who's last Elizabeth was in the 29 min range (WAY TOO [B]LONG[/B] for that WOD!!) I've had WODs which I did horrible on, kept doing CrossFit, worked my goats, and suddenly I've made amazing gains! And I'm not the only one on the board who's had similar experiences! Bottom line: Don't get discouraged!! Been out of town most of this week & getting one of my sons his drivers license! :yikes: Was only able to do push presses with the hotel Dumb Bell set (50# DB max) & a modified round of Barbara (Burpees (Yay! Burpees!!) instead of Pull Ups.) [B]WU:[/B] 400m run 3 rounds: 5 Pull Ups 10 Push Ups 15 AbMat Sit Ups [B]WOD:[/B] Thruster 3-3-3-3-3-3-3 95#, 125#, 145# (PR!), 155# (PR!), 145#, 125#, 125# [I]Cleaned these from the floor, which was the limiting factor for me. Two years ago, I couldn't do 145. This time 155# was easier than I thought it would be. I could've gone heavier, but I'd be going into 1 rep max territory.[/I] [B]AfterWOD:[/B] Partner WOD: 10 Min AMRAP: 1st Partner does 30 sec 20#Wall Ball Shots then 30 sec 24" Box Jumps. [I]Five rounds were tough last one was the worse. At least I was able to do 9 to 15ish WBS in a row. Box Jumps where tough & I almost missed more than I had liked.[/I] |
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Today:
Crossfit Games WOD 2 2000 meter row = 10:02 50 Pistols (Green Band sub) 30 HPC @ 75# Total time = 17:19 Crossfit Amped, Bellevue, Washington Finished strong. More weight next time... |
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[QUOTE=Andrew Tsao;1060127]Trying to get my system to use fat instead of bad carbs / sugar for fuel, since I am 40# overweight. Been Paleoish for 8 weeks, so the transition has been brutal at times, but the weight is now coming off.
Cutting the bad carbs/sugars down to a minimum(white rice is my one big indulgence) seems to be to road towards metabolizing fat instead. Is this not correct? It is the prescribed Paleo x exercise physiology presented by Crossfit/Robb Wolf/ Paleo sites. Of course, at age 52 I realize this is a slower process. Thoughts? (Side note: did today's WOD in a decent time, even with scaled weights. Felt good after. Difference? Got nine hours shut eye last night. Hmmm.)[/QUOTE] Its correct its just, the diet isnt magic. crossfit kinda is. changing what your body uses for fuel isnt going to change the rate of weight loss imho. "paleo" is great if you were an unhealthy eater. Doing cf, getting stronger, losing 20# WILL help your pullups; eating100% paleo alone, what do you think? the weightloss would still make pullups easier but if youre not training youd have less strength wouldnt you? You might not have a pullup. What I realized was cf made me stronger and stronger, (measurable results) the only way to measure paleo results would be to stay at the same state in my training. My diet was great when I started. Theres many ways to eat and get results. If body comp (cut and a little jacked) is what youre after cf+paleo can get you there. I do better w rice, potatoes et al I did strict paleo but added those back in to gain weight and strength...still made gains, so concluded its crossfit and my boxes programming the main thing. |
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Unreal.
Out of nowhere, I achieved my first RX'd WOD today. 400 meter run 60 Hollow Rocks 400 meter run 60 Ring Rows 80 Wall Ball 16# 100 Sit ups. 400 meter run Time= 20:17 Dizzy afterwards, but after a meal and lots of water, feeling fine. Second day in a row of WOD's. Well earned rest tomorrow. Things are starting to look up. |
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Andrew - KICK@$$!!! :pepper:
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5/12 Workout
Ran the Santa Ynez Wine Country Half Marathon yesterday in 1:57:52, which was about three minutes faster than my last half marathon in February. What is particularly cool is that I did zero distance running training whatsoever in preparation. All I did was four WOD's per week at Crossfit Pacific Coast. (That, and I managed to avoid getting hammered the night before on pinot noir at the Hitching Post Restaurant in Buellton, of Sideways movie fame.) Claw |
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Pat – Nice job on the workout. Burpees (Yay!) are yet another of my goats.
Bill H – Way to go on the thrusters! Those weights/ reps are really something, given they were cleaned from the floor. Andrew – Congrats on the Rxd workout. Listen to your body since you are ramping up the intensity quickly. You don’t want to hurt yourself and slow the progress. Claw – Good job on the half marathon. Definite proof that cross-training prepares us for life. Glad you resisted the pinot noir trap. That is always a tough one for me. Why are things that are bad for you in excess so tasty? 5/14/12 Warmup: RC warmup; t-spine mobility; row 500m; Abmat sit-ups; air squats 3 rounds of: 55# pulldowns X 20 reps, 40# shoulder press X20, PVC OH squats X 20 Workout: Deadlifts 95#, 135, 185, 185, 185 X 5 reps Cashout: t-spine mobility; double under practice |
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5/14 WOD
4 Rounds for Time 10 Deadlifts (225#/135#) 50 Double Unders 11:03. The deadlifts absolutely ruined the double unders. Unable to string together more than 7 or 8 double unders at a time.l Claw |
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Claw that is an amazing performance running the Marathon and not having trained for it, Great Job
Andrew stay with it you will see huge results 5/10 box squat blue bands @ 185 2x12 WOD 20:00 AMRAP 10 O/H lunge @ 75 10 jumping air squat 10 ring row 200 run rounds :shrug: 5/11 strenght only 9x3 Bench @ 185 5/12 100m 80m 60m 40m 20m 10m at a time sprint broad jump Bear crawl I did this workout in the morning and afternoon b/c I lost track of my rounds counting by myself in the morning, did a little better in the afternoon finishing the 60m broad and a 10m bear crawl wit a 12:00 cap on the WOD I think Bear crawls are as bad as Burpees YAY BURPEES ! 5/13 Back Squat 6 @ 135 3@ 185 1@225 245 275 F @ 295 DL feet on 45# Bumper 2 @135 5x2@225 3x2@275 WOD 15:00 EMOM 2 DL 2 H/C 2 Thrusters 3 Burpees started with 115 and moved to 125 on the 7th round m/57/180 |
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WOD
3 rep max front squat x 4 sets @ 115# 3 rep max push press x 4 sets @ 105# 1.5 Mile Run = 14:30 30 Hanging Knee Ups But why, oh why, does this #^%&(*!! belly fat refuse to budge?? What's a 52 yr old guy got to do to get after the belly fat? |
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great work once again everyone.
andrew not sure how much of drinker you are but i saw a huge loss of my belly and just a leaning out in general when i quit drinking for 90 days and ate as clean as possible. this was after 26 months of xfitting. just my .02 cents. plus i felt great. (i am almost 51, 5'11", 225lbs) this weekend helped organize a mountain bike race for 200, barbequed 110 lbs of pork butt for pulled pork a fellow xfit gym members surprise 40th bday. then tonite 5 rounds 400 m run 50 air squats 20:34 |
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1rep max back squat: 405
EMOM 5 pull ups 10 push ups 15 squats 8 rounds 10 back rolls. |
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[QUOTE=Pat Quigley;1060991]1rep max back squat: 405
EMOM 5 pull ups 10 push ups 15 squats 8 rounds 10 back rolls.[/QUOTE] Congratulations on the back squat Pat. 405!!! (M,67,6'1",243.) |
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[QUOTE=Andrew Tsao;1060968]WOD
3 rep max front squat x 4 sets @ 115# 3 rep max push press x 4 sets @ 105# 1.5 Mile Run = 14:30 30 Hanging Knee Ups But why, oh why, does this #^%&(*!! belly fat refuse to budge?? What's a 52 yr old guy got to do to get after the belly fat?[/QUOTE] Hello Andrew, Robb Wolff, Dr. Barry Sears (Zone), Dr. James Chestnut (wellness chiropractor) and others, all supply convincing evidence that belly fat in men is an insulin resistance issue. Robb went even further and said if sleep is disrupted 3 nights in row, blood work will look diabetic - resulting in insulin imbalance and belly fat in men (common in shift workers, law enforcement, etc..) Insulin resistance takes time to change. Robb gave an example of an obese female who came into their gym with a long history of habituating her insulin response (high carb/junk food diet). It took 3 YEARS of clean diet and crossfit before her metabolism shifted enough for her fat to finally start coming off. The good news is, insulin resistance can be improved by vigorous exercise and weight lifting. Hang in there, it will come (voice of experience 335 lbs. -> 260 lbs. and still working it) |
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5/15 WOD
1 Round for Time 20 Overhead Squats (95#/65#) 20 Pullups 200 M Run 15 Overhead Squats (95#/65#) 15 Pullups 200 M Run 10 Overhead Squats (95#/65#) 10 Pullups 200 M Run 9:01. Pleased with the results and the OHS's. First set 15 then 5, second set also broken up but third set straight through. The A-Team was in the house at 6 am so I was really pushing! Link this this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7203105518/[/url] Two well programmed WOD's in a row by Christina. Claw |
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5/15
Warmup: 50 single unders; row 500m; plate halos; back extensions, abmat sit-ups, pushups X 2 sets X10 reps Workout: (BrandX puppies scaling) Run 400 m 28 DB swings (20#) 28 pulldowns (65#) 28 DB C&J (20#) 28 pulldowns (65#) run 400m 9:38 Cash out: Clean and jerk 45, 65, 85# X 5 Front squats 45, 45# X5 Can't tell you how good it felt to do an advertised WOD, even though it was heavily scaled. The challenge will be staying patient so as not to re-injure the shoulder while regaining the strength. |
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Great work Guys!!
Claw - Nice job on the Marathon. You're not the only CrossFitter who's mentioned doing a Marathon with little more than CrossFit (and maybe CrossFit Endurance) training & Crushing it!! Alden - Hope your shoulders are good! 1st WOD after a party weekend: Fare well party for my son starting Army Basic & 29th Wedding Anniversary!! [B]WU:[/B] Partners: A does Air Squats while B does Plank Walks (~80ft) then everyone does Samson Stretch walks (~40ft) 10 In and outs 10 Scap pulls Samson Stretch walks (~40ft) 2 rounds: 10 single leg "straight leg" Dead Lifts (1 Pood KB) on each leg on top of a box.[I] A challenge for balancing & was one of the last things I tried in PT for a pulled Hamstring. (couldn't even do .5 Pood!)[/I] [B]WOD:[/B] 5 Rounds for time of: 12 Toes-to-bar 200m Row 12 Med Ball Cleans (20# Men / 14# Women) 21:56 [I]Tougher WOD than it seemed. Med Ball cleans were tough due to form. Spent more time on form. Rows were the "rest". One of the slower times, but I did better than those who didn't show up at all!! :D[/I] BTW, Our Regionals Team, The Afterburners, placed 11th in the East Central Regionals. We Crushed the competition in event 4! Pretty Cool! |
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@Cliff - you were right. I used the tub the other nite - hot mineral soak. Heaven!!
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William contests on the team placement.
Don Non (?) 3 rft 800m run w. 60 # sandbag 3 rope ascents or 4:1 ascent on rope from floor to standing 12 thrusters w.135# 43:15 rx. |
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Bill H - Thanks on the shoulders. They seem to be holding together. I'm looking forward to a rest day tomorrow and then a 5K run at work on Friday to give them 2 days off.
5/16 Warmup: t-spine mobility; RC warmup; wall squats; bar holds; high knees; butt kicks; row 600m Workout: Max rounds in 3 minutes 45# power clean 6 pushups 9 squats rest 1 min and repeat for 5 cycles 3/3/2/1/2 Pushups were the limiting factor. Have done very few pushups since November so focused hard on form and monitoring how the shoulder felt. Also trying to improve my squat form so they were a bit slower than normal as I concentrated on good form. |
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Thought I would comment on the "running a half marathon with no extra training" theme. One thing I forgot is that I work at a stand up desk, so I spend 8-10 hours a day on my feet working. That must have played some role in my performance, and I think it certainly helped with my recovery. I spent the afternoon of the run napping, icing my sore knee, and eating a ton of food. I then slept 11 hours that night, and was basically good to go the following day.
Claw |
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[B]WU:[/B]
250m row 2 rounds: 15 Air Squats 10 Push Ups 5 AbMat Sit Ups [B]WOD:[/B] For time: Run 400 meters 95 pound Thruster, 21 reps 21 Pull-ups Run 300 meters 95 pound Thruster, 15 reps 15 Pull-ups Run 200 meters 95 pound Thruster, 9 reps 9 Pull-ups 17:14 [I]Fran with "Spice"! Fran with something to suck the wind out of you before starting the Thrusters!! Timed running has become a goat. I was so out of breath before doing the thrusters was brutal!! Did the 1st round in subsets of 3. the other rounds I was able to in do subsets of 5 or 4 because I didn't want to clean more than I had to! Since my last Fran time was under 12 minutes, I don't feel to bad about it.[/I] |
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Claw - I switched over to a standing desk about two months ago after reading Steven Low's article about "Sitting, Shoes and Lower Body Dysfunction." I don't know how standing at work affects my recovery but I have noticed I sleep better since the switch. And I get lots of visitors to my office since folks at work are curious about why I switched. The funniest part is the "Embrace Your Health" program at my company just did a company-wide lunchtime presentation about the benefits of standing at work so more folks are asking questions. I've gone from being an eccentric to being a trendsetter. :rofl:
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last nite
one of the the games wods but modified for "gimps" ;) 10 45lb dbell floor to overheads walk it ahead 10 yards 40 m. sprint x 4 3:52 was mad at my self as i woosed out and went to light on the dbell tonite another games wod modified for "gimps" again in pairs 75 back squat 135lbs 50 25lb dbell hip extensions 50 25lb dbell sit ups 25 65lb bbell floor wipers 75 front squat 85 lbs 50 25lb dbell hip extensions 50 25lb dbell sit ups 25 65lb bbell floor wipers 75 zerker squats 65lbs 50 25lb dbell hip extensions 50 25lb dbell sit ups 25 65lb bbell floor wipers 22:34 i think my partner and i were pretty evenly split on reps for the workout. was definatly a grinder and was glad when it was over. |
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5/17 WOD
AMRAP 7 Min: 6 Squat Cleans (135#/95#) 12 Abmat Situps 3 rounds plus 6 squat cleans plus 2 Abmat situps 3 Min Rest AMRAP 6 Min: 6 Shoulder to Overhead (135#/95#) 12 knees to elbow 3 rounds plus 6 shoulders to overhead plus 1 knees to elbows. 135# squat cleans got heavy quickly, just like 135# shoulders to overheads. The Abmat situps were a pleasant rest, but the knees to elbows got tough much quicker than I thought they would. Squat cleans went up one at a time with a couple breaths in between them from the very start. (Remarkable how much easier they were when I managed triple extension.) All Abmat situps went straight through. 135# shoulders to overhead went straight through on first set only, then broken up into 2 sets of 3. I was never able to string 12 knees to elbows together, the sets started at 6 and devolved to 3’s. Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7216538006/[/url] Claw |
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Claw, Alden, Sounds like something I think I should try, especially with my DVT!
Cliff, Nice job on those regionals WODs!! [B]WU:[/B] 300m row 3 rounds: 10 Air Squats 10 AbMat Sit ups 6 Spidermans [B]WOD:[/B] 400m of Lunges for time Count the total number of steps taken 14:54 314 [I]This was the 1st time I had the chance to do this WOD on base Gym Track since Sept 10. Clipped 2:06 off my time since then!!:pepper: Also, was the 3rd one done in our class, despite being 2nd oldest! :D[/I] |
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[QUOTE=William Hoogsteden;1061824]Claw, Alden, Sounds like something I think I should try, especially with my DVT!
[I]This was the 1st time I had the chance to do this WOD on base Gym Track since Sept 10. Clipped 2:06 off my time since then!!:pepper: Also, was the 3rd one done in our class, despite being 2nd oldest! :D[/I][/QUOTE] Bill H - No need to spend a lot of $$. I used a sturdy box to put the monitor on at my desk and an inexpensive adjustable-height podium for the keyboard and mouse. 5/18 Warmup: Row 700m; RC warm-up; Abmat sit-ups and back extensions X 2 sets X 15 reps; ring rows X 3 X 10; bench press 45, 65, 85, 95 X 10 reps; pulldowns 55, 65, 75, 86 X 10 reps; shoulder press 45, 55, 65, 75 X 10 reps Workout: 5K run :run: 26:16 Cashout: stretching and wobble board The 5K was company-sponsored and part of the Embrace Your Health program. I think the course was a bit long; my time was about 3-4 minutes over my last couple of 5k runs. But the best part... (drum roll please)... I won the 5K. Oldest guy out there and I beat the number two runner by 1:30. :pepper: |
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[QUOTE=Alden Hingle;1062109]Bill H - No need to spend a lot of $$. I used a sturdy box to put the monitor on at my desk and an inexpensive adjustable-height podium for the keyboard and mouse. [/QUOTE]
Ikea desk with legs fully extended and then up on two small concrete bricks to bring the desk to the correct height for me. I stand on a rubber mat. I have a tall stool to sit on periodically. Claw |
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Pat great back Squat 405
5/14 Tabatas 1:00 each air squat pushup situp burpee rest 6:00 5 rounds run 200m 11 kB swings 5 CTB pullup 11:00 Post run the Dunes Indiana state park 5.88 miles 5/17 10:00 AMRAP 10 front squat @ 100 10 pullup 10 pushup 5 rounds 10 front squat Post rub Dunes 8.2 miles 5/18 box squat 10x2 @ 185 w/ blue bands from floor WOD 10-1 1-10 squat clean @ 75 pushup m/57/180 |
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great week everybody.
yesterday mechanics on dead lift and good mornings thought we were going to be in trouble today after the gym being closed thursday and an easy day yesterday only to find today max ring dips (i did banded k.b.'s on bamboo pole) then 5 rep max bench 180 lbs (which is where i was 2 years ago pre surgery) then bent rows 5 x 10 35 lbs i think we are in for a long week next week considering the last couple of days |
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Thanks John.
7X2 push press: 135............225. 5rft 135 power clean 10 R 20 # wall ball 15 R 12:30. Next time, I will set my goal for body weight PP. |
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5/19
Warmup: 6 mile bike ride; row 800m; single unders; wall squats X2X10; 25# KB swingsX10; 35# KB swings X10 Workout: deadlifts 95, 135, 185, 205, 225 X 5 reps 155 X 3 sets X 10 reps Cashout: wobble board; snatch practice; front and side planks |
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5/19 Workout
SB Training’s 4th Annual Crazy Fit Challenge 4 rounds for time: Trail running loop of about one mile with obstacles at Eling’s Park. (See the baseball icon here: [url]http://tinyurl.com/7pzjr5h[/url] (WFS) We progressed generally in a clockwise circle on the map.) Start at playground, run to top of park road, then do about 20 meters of crab walk and about 10 meters of mud crawl under logs. Long trail run to crest, then six tire flips, pallet drag in a loop, step in and out of tires, climb over 8 foot wall. Then long downhill trail run back to park road and pick up a motorcycle tire and run it down to playground and back up to pick up place to drop off then continue running to top of park road, crab walk, mud crawl etc. At end of 4th round drop off motorcycle tire at playground then jump into ice tub and retrieve golf ball, run onto slip and slide, and turn in golf ball to end. About 1:09. Runners could elect to run 1, 2, 3, or 4 loops. Chose the wrench and went for the full 4 loops. All well until I forgot to turn in my golf ball, so my “official” time was 1:18 but I griped and moaned and hopefully got an adjusted time. I finished just behind Ted Bruckner of Crossfit Goodland who vouched for me. Ted and I were the only two Crossfitters there as far as I knew, and we're both Masters. Claw |
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Claw Crazy fit challenge sounds like alot of fun
5/19 evening run Indiana Dunes State Park trail #9 the ridge 4.88 miles 5/20 5x2 mile Schwinn Airdyne 5x500m Row slowest 214 fastest was the last @ 204 m/57/180 |
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My 55th birthday today so:
Filthy 55 55 Box Jumps, 12 inch box 55 Jumping pull-ups 55 Kettlebell swings, 70 lbs 55 Walking Lunges 55 K2E, on back on floor 55 Push press, 45 pounds 55 Back extensions 55 Wall ball shots, 20 pound ball 55 Burpees 110 Single unders 43:04 I thought the lunges would be hard, they went pretty well. The back extensions, push-presses and K2E (on back on floor curling up K2E) were a lot tougher than I thought they should be. And of course the Burpees took forever and sucked! LOL. |
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Happy Birthday Bill H!
5/21 WOD “Jackie” 1000m Row 50 Thrusters (45#) 30 Pullups 9:10. This is a PR, but I didn't feel like I was on my A-game this morning. Didn't squat to full depth on all thrusters. :( Think it's about time for a rest week. Link to this morning's whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/7242633402/[/url] Marcela absolutely crushed this one, and A.M. Wood toughed it out Rx'd with great ROM on every single rep. Claw |
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Claw, Alden - Thanks for the suggestions. The computer I have at home is on a bar table & sometimes I stand while working on it - but not that often!! :D
I'll try more standing! The "Other" Bill H - Happy Birthday!! Filthy 55 - that's the way to roll!! :D [B]WU:[/B] 400m run ~40 ft: Walking Lunges Sumo Squats Inch Worms (2 Push Ups) Spidermans Hip Closers Hip Openners High knees Butt Kickers Mobility Stuff [B]WOD:[/B] 2-2-2-2-2-2-2-2-2-2 rep Back Squat 135#-185#-215#-225#-255#-265#(f, One done VERY sloppy!)-225#-135#-135#-135# [I]The 185# felt heavier than the 225#. Weird![/I] [B]AfterWOD:[/B] 12 min AMRAP: 3 Wall Walks, 200ish m run, 10 Sandbag Push Presses 3 rounds + 3 wall walks + started on the run |
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