Breakfast – 1 serving Mrs. Mays Triple Berry Crunch
156 calories, 13g fat, 8g carbs, 5g protein
Mid-Morning Snack – 1 Quaker low-fat Granola bar
90 calories, 1.5g fat, 19g carbs, 1g protein
Lunch – 2sl wheat bread – 280 cal
lunch meat – 42 calories
cheese – 60 calories
Fruit – 100 calories
Mid-Afternoon Snack – small bowl of cereal with almond milk – 100 calories
Dinner – 1.5 grilled pork chops – 200 calories
1/2 cup mashed sweet potatoes – 125 calories
Total calories for the day: 1153
The final week of the month started off well with Kellen’s birthday party down in Sweeny, TX. We swam, and ate, and drank, and generally had a good time. I (as expected) did not maintain a good diet while out of town. Between grabbing fast food on the long drive there and back, and all of the grilled food, birthday cake, pudding, pancakes, and beer, I definitely got more carbs and calories than I needed to. Hopefully I can get back on my diet as soon as possible.
Today at CrossFit, I definitely got my money’s worth. We did another circuit involving 400m runs:
3 sets of:
21 Kettlebell Swings
12 Burpee Box Jumps
12 Ring Rows
We finished by holding the plank position (like the top of a pushup, with arms straight) for 1 minute, then resting, and doing it again for 45 seconds. My abs were on fire after that! The Kettlebell Swings were definitely something new, and my torso and back and arms are all feeling it. For those of you wondering, this is what the Kettlebell Swings look like (photos are courtesy of Brass Ring Fitness):
CrossFit continues to keep me off-guard on my workouts, and leaving me with zero gas in my tank. I will be lucky to recover in time for Thursday’s workout.
On another note, I took my boxer Cassius to the vet today to be neutered. He was very happy to get an early-morning car ride, and I didn’t have the heart to tell him where we were going, and for what.
Today at CrossFit Central, our Workout Of the Day (WOD) involved the kettlebells for the first time, and it was pretty tough. All of our workouts so far have been some type of compound lift interspersed with 400m runs, and today was no different. The lift was the Deadlift High-Pull with kettlebells instead of a barbell, like this:
50 reps Deadlift High-Pulls
40 reps Deadlift High-Pulls
30 reps Deadlift High-Pulls
20 reps Deadlift High-Pulls
10 reps Deadlift High-Pulls
Our WOD for the Level I class looked like this:
As you can see, even with the gradually decreasing reps, fatigue set in pretty hard mid-way through the 40-rep set. Your body doesn’t know when to rest, because the run and the lift sets were equally tiring. Every day, at the end of our workout, I am completely exhausted, and dripping with sweat. I felt especially worn-out today because of a lack of sleep. For some reason, I had insomnia last night, and didn’t go to sleep until almost 1am. The alarm at 5am this morning was especially hard to answer!
I want to send a big happy birthday to my good friend Kellen, who turns 25 today! Kellen is a personal trainer, and a great up-and-coming triathlete, and he serves as an inspiration to me. Jess and I will be going to Sweeny, TX tomorrow to his parents’ house for his birthday bash this weekend. I will have to pay special mind to my diet, and try not to overdo it with beer and food too much. I am really looking forward to a couple of days off with good friends, to relax and recharge for next week.
Question of the day: What is the best way to balance caloric intake and exercise on off-days from CrossFit? If I take a rest-day between the high-impact, high-intensity CrossFit workouts, should I lower my food intake for that day, since I will be burning fewer calories? Also, what is the proper amount of rest I should be getting per week? If I switch to a 3-day per week schedule at CrossFit, should I work out the other 2 days on my own, or do I need to let my body recover on those days? Please post your opinions and answers in the comments section!
This morning, we met the Man-Maker for the first time. For those of you who are unfamiliar, the Man-Maker consists of using dumbbells to do a push up, alternating rows, then a clean and press, all in one series of movements.
Here is a video for illustration purposes:
This was one of the toughest workouts I have done since high school off season stuff for football. The set today was a 400m run, 8 Man-Makers, 400m run, 6 Man-Makers, 400m run, 6 Man-Makers. We then finished out with several wind-sprints, and the usual stretching and cooldown. My entire body is definitely feeling it today; my abs, legs, arms, and back are all sore! I definitely need to get off the treadmill, and start running either on the road, or on the track, because it is a different beast entirely. It seems like running 400m on the street is tougher than running a mile on the treadmill for some reason.
It is definitely rewarding to feel so exhausted after just a 45 minute workout. I’m not sure what my caloric burn is during that time, but I’m guessing that it is significantly higher than during my normal daily cardio workout. I love not knowing what my workout will be when I get to the gym in the morning. It alleviates boredom, and eliminates the threat of a plateau. CrossFit has also been serving as a dietary motivator, because I know that if I don’t eat well, I will be paying for it at my next workout.
I’m not certain whether I should eat before or after my daily workout. I have heard conflicting advice on this: some people say that if you workout in the early morning before breakfast, your glycogen levels are lowest, and you will burn stored fat because your carbohydrate stores are depleted; others insist that you will be able to workout more intensely if you eat beforehand. If anyone has links or advice on the topic, please post it to my comments section.
Well, the pain has begun. We started the actual CrossFit workouts today at 6:30am, and it was much, much more intense than the Elements class we took last week. The instructor was still very technique-conscious with us (since it is a beginner level class) but it was definitely intense. We started with the typical warmup with jumping jacks, running in place and with high knees, squats, pushups, lunges, and a 400m run. To be quite honest, I was slightly winded after all that. Then the actual workout began.
We started with a 400m run, then moved to 20 medicine ball cleans, 20 situps, and 20 ring rows, then ran 400m. Then, we did the same exercises with 15 reps, and ran another 400m at the end of the workout. Most people in the class finished the last exercises, but nobody had time to complete the final 400m run. All-in-all, the total of a mile running, and all the exercises, left us red-faced and winded, but it seemed as though everyone had a good time.
I am definitely sore in some new and interesting exercises, but I really enjoyed being taken out of my workout element. CrossFit has a good methodology of making you do things that you are not comfortable doing, which is always a better workout, and helps you strengthen your areas of weakness. All of the work was total-body, with an emphasis on constant motion, and speed. I am already looking forward to Thursday’s workout!
Tonight at the CrossFit Central location, they are putting on a free nutrition seminar. If you are interested, it will be at the CrossFit Central on Burnet near Koenig Ln at 7:00pm. I will be there, and hope you will be too.
Well, we finished Day 3 of CrossFit Elements today! We did some medicine ball work, and some ring work, and worked on form for power cleans and snatch and jerks. I really like the way CrossFit stresses the Olympic lifts, and really dynamic movements that engage multiple muscle groups simultaneously. I’ve found myself a bit sore just from repeating the forms and technique over and over. I’m debating internally now whether I want to jump right into 3 days per week, or start off with 2 days per week. I definitely intend to do 3 days eventually.
I have been eating a Paleolithic style diet for the past couple of weeks. I have been avoiding bread, pasta, rice, potatoes and such, and focusing on lean proteins and fibrous fruits and vegetables when possible. I have also been drinking a glass of milk per day (HEB’s Mootopia is fantastic, and has 12g protein per serving). I can already see a bit of a difference in the mirror. I’m really looking forward to getting started with the CrossFit WODs, to see if I can melt some of the fat off. I will weigh myself again on Monday, to see if I’ve lost any. *crosses fingers*