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Old 04-03-2008, 04:01 AM   #61
Sarena Kopciel
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

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Originally Posted by Greg Fischer View Post
Yesterday

Hang squat clean 3-3-3-3-3-3-3 reps

10am 67-72-77-82-87-95-95. Got some help on my overhead squats. Have to work on flexibility in shoulders and calves.

8am 20oz coffee

11am 1/2 cup grapes, 8 almonds

2pm 1/2 cup grapes

5pm 1/2 lb lean hamburger (no bun), some onions, pickles, tomoatos

7pm 3 slices roast beef, 5 carrots

8:30pm serving of yogurt

9pm 1 cup milk (this was a weird craving)

10pm bed

Weight update. The scale says 204lbs. I should do my measurements regularly because I have gone down 2 belt loops in 2 months. I'm not sure if weight should be my main issue at this point. I'm gaining mucscle, burning fat, and feeling good. I haven't slept good in about a week so I think this might be a factor. Maybe need to do some more pre or post WOD workouts (running, etc). I'll experiment with this.
Lack of sleep is a sure sign of overtraining and until here, there are really no veggies to speak of!! Can u get "greens" of any sort into your diet?? will keep on reading!
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Old 04-03-2008, 04:06 AM   #62
Sarena Kopciel
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

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Originally Posted by Greg Fischer View Post
5

8am 3 egg omlett (homemade), spinach, mushrooms, 1/2 swiss cheese slice, salsa

9am 20oz coffeee

10am 4 almonds

1:30 pm shake w 25 g protein, 1 scoop no sugar added yogurt, mixed berries

2pm 1 can tuna in water, some spinach, 1/2 cucumber, 1 medium bell pepper, oil, vinegar, chalula hot sauce

6pm leftover chicken and a huge serving of brocoli, 4 oz milk

8pm 1 serving cottage cheese
FINALLY-spinach and broccoli in the same day!! I mean man you need the greens.
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Old 04-03-2008, 04:10 AM   #63
Sarena Kopciel
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

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Originally Posted by Greg Fischer View Post
Five rounds for time of:
30 Glute-ham sit-ups (15)
25 Back extensions (15)

1pm. I have only done GHD's once and figured I shouldnt overload myself, I need to focus on using hips more and "explosion". Didn't keep time. Tried to be quiet, Mark Rippitoe was in the gym giving instruction to 5 people while I was doing this so I'm glad I never heard him say "Look at that guy, that's not what you do!" I really needed this workout, my lower back needed some attention, and this was the perfect remedy. Post Workout - Jump Rope work for 5 minutes. When I got home I did 50 burpees as fast as I could.

7am 2 slices bacon, 1 egg, sleep

11am 1 cup strawberries, 10 oz coffee

2pm 8 slices Turkey, 1 cup carrots, 2 Tbsp almond butter

5pm Spaghetti (my buddys wife brought it to work) I havent eaten grains for almost 2 months and my body def did not like this. Still feel weird.

7pm 1 medium granny smith apple

Tonight - More meat and veggies later

After mentioining to a few people my knee problems, everyone says "Stay off of it". Guess I just need some feedback once in a while (stubborn). I am really commiting to NOT running at all for at least 1 month. Will only row, bike, jump rope, or eliptical (if at the base gym).

Also, I'm thinking about doing my WOD at the (military) base gym once a week for a while. A lot of people are asking questions lately (since Ive leaned out). Maybe I can get some people to try Crossfit. I am also feeling really spoiled as of lately since I have a bad*** gym to train at (GSX) and so many people do their workouts at home, Globogyms, or in public parks (doing pullups on trees, etc).
Hey when I was having knee issues a few months ago, I was told that running was out--espec the eliiptical since it is so unnatural. Food for thought...
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Old 04-03-2008, 05:13 PM   #64
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

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Originally Posted by Sarena Kopciel View Post
Lack of sleep is a sure sign of overtraining and until here, there are really no veggies to speak of!! Can u get "greens" of any sort into your diet?? will keep on reading!
Sarena - You are awesome! Thanks for the links you emailed me. You arent the 1st person that has hounded me about my veggie intake. I'm trying, also I don't always log 100% of what I eat, but you are right, the GREEN veggies need to make a stronger appearance in my diet

Rest day from Crossfit - Mowed the lawn

8am 12 oz coffee

9am 1 cup kiwi, 1 piece flax foccacia bread

11am 3 slices turkey

1pm bison hot dog, lots of celery

3pm more kiwi, beef jerkey

6pm pork chops, asparagus w/hollandaise

7pm - sunflower seeds and pistachios to keep me awake thru work
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Old 04-03-2008, 06:51 PM   #65
Sarena Kopciel
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

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Originally Posted by Greg Fischer View Post
Sarena - You are awesome! Thanks for the links you emailed me. You arent the 1st person that has hounded me about my veggie intake. I'm trying, also I don't always log 100% of what I eat, but you are right, the GREEN veggies need to make a stronger appearance in my diet

Rest day from Crossfit - Mowed the lawn

8am 12 oz coffee

9am 1 cup kiwi, 1 piece flax foccacia bread

11am 3 slices turkey

1pm bison hot dog, lots of celery

3pm more kiwi, beef jerkey

6pm pork chops, asparagus w/hollandaise

7pm - sunflower seeds and pistachios to keep me awake thru work
My pleasure, anytime!! better somewhat here since I see asparagus!! But breakfast had no protein just carbs!! Dont be a naughty boy You need your protein....
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Old 04-06-2008, 06:47 PM   #66
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

FRIDAY

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

10am 67 lbs. Time approx 10-12 minutes. Went light since I've never done this. Load was a little bit light so I did 15-12-9-6-6.

Lots of good food all day night
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Old 04-06-2008, 06:51 PM   #67
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Saturday

"CrossFit Total"

Back squat, 1 rep (185 lbs)
Shoulder Press, 1 rep (125 lbs)
Deadlift, 1 rep (255 lbs)

3pm. 565. Good effort, did this one solo and probably quicker than I should have. Think I should be doing some extra work on squats.

Lots of good food, broke out the charcoal grill for the first time this year. Steaks, Brats, Eggplant, Squash. So good
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Old 04-06-2008, 06:54 PM   #68
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

5pm 12 rounds. 1-10 unbroken.

Grilled chicken and bison burgers today. Lots of veggies. Tonight I had Lobster Fest and Broccoli.

Will keep my detailed log again during the week, had some company this weekend so pressed for time.
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Old 04-07-2008, 10:11 PM   #69
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Rest Day from Crossfit

6pm 5 vs 5 basketball

Coffee, Strawberries, Turkey, Leftover Bratwurst with Asparagus, Jerkey, Pistachios, Meatloaf (groundpork) zucchini squash and onion, 12 oz milk, Green Tea
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Old 04-08-2008, 04:24 AM   #70
Sarena Kopciel
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

i see the veggies are appearing in somewhat more consistency!
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