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Old 03-05-2012, 02:37 PM   #671
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Heart Rate Interval Ad-Hoc Prowler Sprints (WFS)

Date: March 5, 2012

Conditions
  • Indoors
Comments
I increased the load on my Ad-Hoc prowler from 155 to 207 pounds. I then completed 9 sprints in 26:13, as compared with my last workout at 155 pounds and 8 sprints in 24:16.

Just like the last workout, I spent more time sprinting my way up to 160 BPM and less time resting down to 130 BPM, despite the heavier load I was pushing. I have never adapted to any exercise as quickly as this one, despite how hard an exercise it is. The changes in my work to rest ratios surprises me, as does my capacity for increased loads and longer workouts.

Prowler workouts are very tough, but they produce impressive results. And while they feel horrible towards the end, the recovery afterwards is farily rapid. And with that, I'll stop boring everybody with my singing the praises of the Prowler.

Heart Rate Interval Ad-Hoc Prowler Sprints
Warmup
  • Mini-Trampoline Rebounding: 5 minutes
Push Ad-Hoc Prowler Until Upper Target Heart Rate. Rest Until Lower Target Heart Rate. Repeat For Time or Sprints Completed.
  • Total Time: 26:13
  • Number of Sprints Completed: 9
  • Load: 207 Pounds
  • Upper Target Heart Rate: 160 BPM
  • Lower Target Rate Rate: 130 BPM
  • Course: 27 Feet Across Basement Floor - Reverse, Return, Repeat
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Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
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Old 03-07-2012, 11:01 AM   #672
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Wednesday Weekly Trend and Bodyweight Update

Date: March 7, 2012

Today is the end of Week 44 of my fat loss regimen.

Last Week's Bodyweight Trend: 314.1 lbs
This Week's Bodyweight Trend: 312.0 lbs
Last Week's Bodyweight: 311.4 lbs
This Week's Bodyweight: 308.6 lbs
Beginning Date for Bodyweight Measurements - May 4, 2011 - Bodyweight: 425.6 lbs
Total Bodyweight Trend Lost to Date: 113.6 lbs
Total Bodyweight Lost to Date: 117.0 lbs

Comments
I dropped 2.1 pounds over the past week according to Bodyweight Trend. This represents a nice increase from last week's 1.8 pound loss. As I continue with my Paleo NHE diet and exercise regimen incorporating Ad-Hoc Prowler Sprints, my rate of weight loss is acclerating. My hope is to get up to around 2.5 pounds lost per week - mostly fat with minimal muscle loss; and sustain that throughout the Spring, Summer, and Fall. If I can accomplish this, I should hit somewhere between 10% and 15% BFC by late November.

Meanwhile, my BFC as measured by my Omron is dropping very nicely. My best guesstimate for now is that most of my losses are fat, with very low muscle mass losses. This is especially welcome news. I credit the longer and warmer days for pulling me out of my "hibernation season" metabolism, along with Prowler sprints, for these good changes.

Interestingly, my Bodyweight measurement has been plateauing quite a lot lately. If you look at the table below, I spent 4 days in the 311's, followed by 5 days in the 310's. Between plateaus I make big jumps: 3.2 pounds from 315.0 to 311.8; 1.6 pounds from 311.6 to 310.0; and 1.6 pounds from 310.2 to 308.6. I am not exactly sure what causes this. And in a sense I don't much care. My primary focus is on my Bodyweight Trend numbers. So long as those are dropping by 0.3 or 0.4 pounds everyday, I am happy.

Bodyweight and Trend for the Past Week
The Trend listed below is an exponential moving average with 10% smoothing. It tends to overstate current bodyweight as it lags behind the real data, but it smooths out erratic bodyweight readings and shows the actual bodyweight loss rate over time. An explanation of the "Trend" calculation's utility may be found in my previous post, "Turning Bodyweight Into A Semi-Useful Metric" (WFS).

__Date_______Bodyweight______Trend__
02/22/12______313.2 lbs______315.9 lbs
02/23/12______312.8 lbs______315.6 lbs
02/24/12______312.2 lbs______315.3 lbs
02/25/12______312.0 lbs______315.0 lbs
02/26/12______315.0 lbs______315.0 lbs
02/27/12______311.8 lbs______314.7 lbs
02/28/12______311.4 lbs______314.4 lbs
02/29/12______311.4 lbs______314.1 lbs
03/01/12______311.6 lbs______313.8 lbs
03/02/12______310.0 lbs______313.4 lbs
03/03/12______310.6 lbs______313.1 lbs
03/04/12______310.0 lbs______312.8 lbs
03/05/12______310.4 lbs______312.6 lbs
03/06/12______310.2 lbs______312.4 lbs
03/07/12______308.6 lbs______312.0 lbs
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Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
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Old 03-07-2012, 11:04 AM   #673
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Moderate Strength Training Circuit

Date: March 7, 2012

Conditions
  • Indoors
Comments
Today wasn't my best workout day. I really ran out of gas after 2 rounds, so I stopped there. Some of this was part of an experiment of mine, working out after a fast. Today it didn't work so well. I'll go back to eating several hours before working out for now, and then try fasting again later on.

The weighted lunges have proven to be especially tough. I know 2x35 isn't that much weight, but the lunges are awkward and it is hard to come up from the crouch position. These are static lunges. It might be that walking lunges would be better.

Moderate Strength Training Circuit
Warmup
  • Mini-Trampoline Rebounding: 5 minutes
Each exercise done in sequence. Seven exercises per round. Three rounds. Reps increment from 5 through 8, then reset.
Total Time: 17:53
Heart Rate: 136 BPM
  1. Box Jumps - 14": 2x6
  2. Ring Pushups: 2x6
  3. Dumbbell Shrugs - 2x85: 2x6
  4. 17" Chair Dips: 2x6
  5. Ring Rows: 2x6
  6. Static Lunges - 2x35: 2x6
  7. Dumbbell Press - 2x35: 2x6
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Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
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Old 03-08-2012, 07:27 AM   #674
Arturo Garcia
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Why are they awkward? Are you falling to the sides?
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Old 03-08-2012, 04:15 PM   #675
Mara Rozitis
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Re: PaleoZone vs Morbid Obesity: An Odyssey

I would say that holding 35# ph is a lot for lunges, even static lunges, so I can understand why you're struggling. Maybe try unweighted walking lunges? If you're finding it awkward chances are pretty good something about your form is going to break down, so it might be prudent to take a step back and do something where you feel more stable for now. I'm not saying it should be easy, but you should feel balanced and in control, even when you are challenged.

Otherwise, nice work! Looks like the Prowler-type WOD is doing awesome things for you.
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Old 03-09-2012, 07:18 AM   #676
Greg Pack
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Great job Luke-I'm think I'm going to fashion some sort of prowler.

We have carpet sliders at the gym that I push weight around on sometimes.

It's not going to be long before that scale is gonna start with a "2"- I'm excited for you!

I hope you are taking some before, during, and after weight loss pics.....
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Old 03-09-2012, 06:56 PM   #677
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Quote:
Originally Posted by Arturo Garcia View Post
Why are they awkward? Are you falling to the sides?
Not exactly. I am still using an old couch cushion as part of the lunge. I step over it, and dip my knee into it. Unweighted lunges weren't a problem. The weighted lunge is harder - I have to lift my foot high to clear the cushion, and I cover a long distance as well. Also, for part of the motion I am on only one foot. Without the dumbbells, this wasn't a problem. But with dumbbells and the cushion requiring a high and deep step, the motion becomes awkward.

This is why I mentioned doing proper walking lunges. Without a cushion in the way, I think these might be a bit less awkward than my current setup for static lunges.

Quote:
Originally Posted by Mara Rozitis View Post
I would say that holding 35# ph is a lot for lunges, even static lunges, so I can understand why you're struggling. Maybe try unweighted walking lunges? If you're finding it awkward chances are pretty good something about your form is going to break down, so it might be prudent to take a step back and do something where you feel more stable for now. I'm not saying it should be easy, but you should feel balanced and in control, even when you are challenged.

Otherwise, nice work! Looks like the Prowler-type WOD is doing awesome things for you.
See my above explanation in response to Arturo for why the motion is awkward. I am going to try weighted walking lunges at 2x35 and see how that goes. I should have enough leg strength, stability, and balance to handle that. If not, I'll just do plain walking lunges.

Quote:
Originally Posted by Greg Pack View Post
Great job Luke-I'm think I'm going to fashion some sort of prowler.

We have carpet sliders at the gym that I push weight around on sometimes.

It's not going to be long before that scale is gonna start with a "2"- I'm excited for you!

I hope you are taking some before, during, and after weight loss pics.....
Yeah, Prowlers are a good way to go, that is for sure.

You are right, the scale reading will soon be starting with 2's instead of 3's. Actually, it will take a while until I am utterly rid of that miserable "3". I spotcheck my weight now and then before going to bed. I can drop 5 to 7 pounds overnight. So to be absolutely sure of never seeing that leading "3" again, I have to pull consistently in the low 290's in the morning.

For all my record keeping, I haven't kept up very well with photos. I have a few, but not many. I might go to the bother of taking more frequent photos during this, my final turn down the stretch.
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Old 03-10-2012, 06:12 AM   #678
Dustin Standel
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Quote:
Push Ad-Hoc Prowler Until Upper Target Heart Rate. Rest Until Lower Target Heart Rate. Repeat For Time or Sprints Completed.•Total Time: 26:13
•Number of Sprints Completed: 9
•Load: 207 Pounds
•Upper Target Heart Rate: 160 BPM
•Lower Target Rate Rate: 130 BPM
•Course: 27 Feet Across Basement Floor - Reverse, Return, Repeat
These are very hard workouts. Just out of curiosity, do you keep data on how long it is taking you to recover from your max target HR to your lower target HR? I've always thought that ones ability to recover and be ready to go again are just as much a part of fitness and work capacity as what you can do in the workout.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 03-10-2012, 06:30 AM   #679
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Saturday Weekly Body Measurements Update
Date: March 10, 2012

Last Week's Total Body Measurement: 867.5 cm
This Week's Total Body Measurement: 866.5 cm
Beginning Date for Body Measurements - May 14, 2011 - Total Body Measurements: 1009.5 cm
Total Centimeters Lost to Date: 143.0 cm

Comments
Very modest loss of 1.0 cm in TBM this week. A few limb measurements went up a bit, while other measurements declined slightly. I only lost 0.5 cm off of my waist. So all in all, this was a slow week.

Body Measurements for Last Week and This Week
An explanation about "Total Body Measurements" and how I use body measurements to assess fat loss over time may be found in my previous post, "The Humble Tape Measure: Simple But Oh So Useful" (WFS).

Right Thigh: 63.5 cm, 64.0 cm
Right Calf: 47.0 cm, 47.0 cm
Right Ankle: 25.5 cm, 25.5 cm

Left Thigh: 66.0 cm, 66.5 cm
Left Calf: 48.0 cm, 47.5 cm
Left Ankle: 25.5 cm, 25.5 cm

Right Arm: 35.5 cm, 35.5 cm
Right Forearm: 32.5 cm, 32.5 cm
Right Wrist: 19.0 cm, 19.0 cm

Left Arm: 38.0 cm, 38.0 cm
Left Forearm: 32.5 cm, 32.0 cm
Left Wrist: 19.0 cm, 19.0 cm

Neck: 42.5 cm, 42.5 cm
Chest: 126.5 cm, 126.0 cm
Waist: 130.5 cm, 130.0 cm
Hips: 116.0 cm, 116.0 cm
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Old 03-10-2012, 06:36 AM   #680
Arturo Garcia
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Luke, you went from just your bodywight to holding a total of 70# in those lunges? That's a huge jump.

Do you not have smaller weights to hold on to? Remember, this is not a squat, you wont handle as much weight. Ronnie Coleman did his walking Lungeswith 185# in his parking lot.... and squatted 800. I would have progressed from just your bodyweight to holding perhaps 5# per hand AT MOST. And 5# increments per hand is still a lot in this move to keep making that increase week after week for a long period of time. I think you underestimated them!
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