Tuesday (Lunges - Pullups - Situps)

Breakfast (8:45 AM):
Smoothie
Berries
Water
Whey Protein Powder
Macadamia Nuts

Snack (12:30 PM):
2 Hard Boiled Eggs
1 Navel Orange
5 Macadamia Nuts

Snack (2:30 PM):
Zone Bar

Workout:
Tried to do the workout on TCFA's blog at 24 Hr Fitness. What a mistake. That place just sucks...not set up for a high intensity workout at all. Anyway, I did my best.

Donna’s Best

100ft of Walking Lunges
21 Pull-ups
21 Sit-ups

100ft of Walking Lunges
18 Pull-ups
18 Sit-ups

100ft of Walking Lunges
15 Pull-ups
15 Sit-ups

100ft of Walking Lunges
12 Pull-ups
12 Sit-ups

100ft of Walking Lunges
9 Pull-ups
9 Sit-ups

100ft of Walking Lunges
6 Pull-ups
6 Sit-ups

100ft of Walking Lunges
3 Pull-ups
3 Sit-ups

Post workout snack:
Zone Bar

Dinner (9:30 PM):
2 Breaded Cod Fillets
1 glass 2% Milk
(I'll have a snack of just veggies in a couple hours)

Monday (Muscle Ups & Burpees)

Breakfast (11:00 AM):
Had breakfast out as the maids arrived while I was still walking around in my boxer-briefs. So I quickly changed and walked up to the local greasy spoon & ordered:

Omelet (with cheese, spinach, & ortega chiles)
Substituted fresh fruit for the home fries
Wheat toast
Coffee
Water

Pre-workout snack (3:30):
Zone Bar

Workout (@ Team Crossfit Academy):
Before the workout, I saw Vanessa trying out the new pull-up bars installed in the bay doors (the others are outside), and she knows I have a problem with pullups, so she challenged me to get on the bar with her and match her pullups. And I surprised myself by cranking out 10 in a row!

Then we did the Warm up, which was:
1 big block lap (I estimate it to be around a half mile)
5 Tractor Tire Hops (Hopping into, then out of 5 progressively bigger tractor tires)
1 small block loop (maybe 600 meters?)
5 Tractor Tire Hops again

Then the Workout:
WARRIOR WOD: Ryan

5 Rounds For Time:

7 Muscle-ups (I scaled down to jump muscle ups)
21 Burpees

I did jump Muscle Ups cause I'm weak. My time: 16:45

Here's a couple videos showing these exercises (both of which are murder):

Burpees



And here's a video of Muscle Ups:



Dinner (10:00 PM):
Whole Wheat Burger Bun
1 Salmon Patty
28 g New Zealand Grass Fed Sharp Cheddar Cheese
1 Braeburn Apple

Sunday (2/3 of Fight Gone Bad WOD)

Breakfast (8:30 AM):

Smoothie
1 cup water
1 scoop Whey Protein Powder
1 cup Mixed Berries
1 cup Blueberries
1/4 cup Orange Juice
12 g Macadamia Nuts

Workout (24 Hr Fitness, Altadena):

Was supposed to be "Fight Gone Bad", but several things sabotaged it: a) time constraints - I had to teach a student a one hour make up lesson in Azusa at 10:30, which necessitated me cutting the workout short (2 rounds into 3 total rounds), b) the WOD calls for a 20 lb Medicine Ball, but, of course, the Globo-gym's heaviest Med Ball was a 10 lb-er, and c) the C2 Row machine was downstairs, meaning I had a not-inconsiderable break before that exercise (I paused the stopwatch), skewing my #'s in my favor. Anyway, here's the workout:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Here's a video of Wall Balls:


After teaching, I went to my parents' house and tried to eat as Zone as possible, but that proved futile as my Mom kept bringing out cupcakes and cookies and the like. I still kept it to a minimum.

Lunch (at Mom & Dad's, 1:00 PM):
1 bowl of Bean, Rice & Vegetable Stew
1 large Green Salad
Water

After Lunch Snack (2:00 PM):
1 small cupcake
1 small cookie
Coffee

Dinner (9:00 PM):
6 oz. Salmon, baked
1 Navel Orange
1 Braeburn Apple
Water

Saturday (Rest Day)

Brunch:
1/2 cup Egg Whites
14 g shredded Cheddar Cheese
1/2 Avocado
8 oz. Orange Juice

Went over to the Harnell's late last night for a Rock Band jam & had a cheat meal:

Ben & Jerry's ice cream. Here's the video that inspired me to do it:



Snack (1:30 PM):
Zone Bar

Coffee (3:00 PM)

Late Lunch/Early Dinner (5:30 PM):
114 g Canned Tuna
1 Whole Wheat Burger Bun
132 g Fresh Strawberries
Water

Friday

Breakfast (10:30 AM):
1 pack Instant Oatmeal
16 g Almond Butter
1 scoop Whey Protein Powder
1 cup Blueberries
Water

Late Lunch (3:00 PM):
1 Salmon Patty
1 Whole Wheat Hamburger Bun
50 g Seedless Grapes
1/2 Avocado
Water

Thursday (Warrior WOD - Maltz Challenge)

Breakfast (9:00 AM):
2 Eggs, scrambled
9 g shredded Cheddar Cheese
1 Grapefruit
8 oz. 2% Milk

Off to go surfing with Jason Harnell

Snack before surfing (12:00 PM):
Zone Bar

Surfed for 2.5 hours

Snack at Neptune's Net (2:30 PM):
Corn on the Cob (w/ a little butter)
Water

Drove 3.5 hours to Team Crossfit Monrovia for the 6:00 PM class

Nathan Holiday, Coach

Warmup - row 500 meters

Workout
Warrior WOD
The Maltz Challenge

400m run
50 pull ups
200 meter farmer’s walk with 45lb DBs
50 dips
100 push ups
50 knees to elbows
100 situps
400m run

my time: 40:18

After workout snack:
Zone Bar

Dinner (9:00 PM):
Shrimp Stir Fry (724 g) with veggies (Broccoli, Sugar Snap Peas, Water Chestnuts,Bean Sprouts, Red Bell Peppers)
.5 oz Raw Milk Gruyere Cheese (excellent source of CLA)
1 Navel Orange
Water

Wednesday

Brunch (12:00 PM):
1/2 cup Egg Whites
1/2 cup Black Beans
28 g Cheddar Cheese
3 Macadamia Nuts

Snack (3:00 PM):
Zone Bar

Dinner (5:30 PM):
6 oz Salmon, baked
Large Green Salad
1 Honey Crisp Apple

Snack (9:30 PM):
1/2 cup Low Fat Cottage Cheese
5 Macadamia Nuts
4.5 oz Orange Juice

Tuesday (Push Press - Pullups)

Breakfast (8:45 AM):
Smoothie
1 cup 2% Milk
1 cup Strawberries
1/2 cup Blueberries
1 scoop Whey Protein Powder
5 Macadamia Nuts

Snack (12:00 PM):
2 Hard Boiled Eggs (honk)
1 Navel Orange
6 Almonds

Snack (3:45 PM):
Zone Bar

Workout (Team Crossfit Academy, Monrovia) 5:00 class
Coach, Vanessa

Warmup: Run 800 meters, then Crossfit Dodgeball which is:
"CFDB is played similarly to traditional Dodge Ball with the exception that when an athlete loses a point he or she must do 10 penalty reps of an exercise before returning to the game. The team with the most accumulated points at the end of the time limit wins. Oh yeah, you play with 20 lb. Medicine Balls too....
Players:
3-6 per team
To score:
You hit an opponent below the neck.
You catch a thrown ball.
You knock a ball out of an opponents hands."

Penalty Reps:
Minutes 1-4: 10 Squats
Minutes 5-8: 10 Pushups
Minutes 9-12: 10 Box Jumps

Then the actual workout which was:

5 Rounds For Time:
10 Push-Presses 95 lbs.
10 Pull-ups

My time: 11:16

Dinner (6:30 PM):
Sandwich
1 Whole Wheat Pita
52 g Fake Deli Turkey Meat
2 Slices Cheddar Cheese

Monday (SDHP - Ring Dips)

Breakfast (11:00 AM, late night last night):
2 packs Instant Oatmeal
1 scoop Whey Protein Powder
5 Macadamia Nuts
Water

Snack:
Zone Bar

Workout (Team Crossfit Academy):

7 Rounds For Time:
12 SDHP 75 lbs
12 Ring Dips
SDHP = Sumo Deadlift High Pulls (here's a video):

Dinner (8:15 PM):
1 Veggie Burger Patty
3 cups (333 g) Mixed Veggies (Broccoli, Carrots, Sugar Snap Peas, Water Chestnuts)
6 Almonds

Sunday

Breakfast (9:45 AM):
1/2 cup Egg Beaters (egg whites)
28 g Shredded Cheddar Cheese
42 g Fake Ground Beef
1 Navel Orange

Saturday (Newbie WOD with Ferber)

Breakfast (10:00 AM):
2 packs Instant Oatmeal
10 Macadamia Nuts
1 scoop Whey Protein Powder
Water

Workout (@ Team Crossfit Academy, Monrovia):

Picked Mark Ferber up at 10:30 and made the 11:00 AM Crossfit Newbie class.

Warmup, Skills & Drills (where we work on form), then the workout:

4 rounds of:

Rowing (C2 rower)- 1 minute
Pushups - 1 minute
Box Jumps - 1 minute
Squats - 1 minute

16 minutes total

Post workout shake (1:30 PM):
1 cup Water
33 g Whey Protein Powder
153 g Frozen Strawberries
141 g Frozen Blueberries
12 g Macadamia Nuts

27th Entry (3-20-09)

Breakfast (10:00 AM):
1/2 cup Egg Beaters (egg whites)
1/2 oz Cheese
55 g Fake Ground Beef
5 Macadamia Nuts
8 0z Orange Juice

Snack (1:30 PM):
1 oz Cheese Stick
2 Strawberries
2 Macadamia Nuts

Lunch (5:00 PM):
4 oz canned Tuna
2 Tbsp Light Mayo
1 whole wheat Burger Bun
3 Macadamia Nuts

26th Entry (3-19-09) (Row - Pullups - Push Jerks)

Breakfast (9:50 AM):
Smoothie
1 cup Water
1 pack Instant Oatmeal
1 scoop Whey Protein Powder
1 cup Frozen Blueberries
5 Macadamia Nuts

Snack (2:00 PM):
Zone Bar
Coffee (with Half & Half)

Workout (@ Team Crossfit Academy, Monrovia)
2007 CROSSFIT GAMES WOD

1000m Row Sprint

Followed By 5 Rounds Of:

25 Pull Ups (I did kipping pull ups, most were just attempts)

7 Push Jerks (M,135 W,85): I used 95 lbs as my weight

Oh man, brutal (again)....

25th Entry (3-18-09)

Breakfast:
121 g Cottage Cheese
7 oz Cantaloupe
3.8 oz Grapes
4 Macadamia Nuts

Snack (3:30 PM):
Zone Bar

Dinner (7:45 PM):
2 Corn Tortillas (2 blocks carbs)
98 g Fake Ground Beef (3 blocks protein)
35 g Cheese (1 block protein)
222 g Roma Tomatoes (2 tomatoes with a little piece cut out to get 1 block carbs)
45 g Kalamata Olives (17 olives) 4 blocks fat
5.5 oz fresh Strawberries (1 block carbs)

24th Entry (3-17-09)

Breakfast (9:15 AM):
Berry Smoothie (I was in a hurry)
1 1/2 cups Milk
1 1/2 cups frozen Blueberries
1/2 scoop Whey Protein Powder
4 Macadamia Nuts

Snack (12:00 noon):
2 Hard Boiled Eggs (Honk! Marx Bros anyone?) with yolk removed from one egg
3 Macadamia Nuts
1 Honey Crisp Apple

Snack (5:00 PM):
Zone Bar

Workout (@ Team Crossfit Academy in Monrovia):
Nathan Holiday, Coach for the 6:00 PM class
Warmup - row 500m, then 3 rounds of Cindy (5 pullups, 10 pushups, 15 Squats)
Form instruction on Shoulder Press, Push Press & Push Jerk
then the Workout:

Shoulder Press 1-1-1

800m Sprint

Push Press 3-3-3

800m Row

Push Jerk 5-5-5

800m Sprint

It’s a max weight day - Shoulder press: 1 rep, increase, 1 rep, increase, 3rd rep higher or failure. Same for the other two (except set reps increase to 3 and 5 respectively). The failure of shoulder press is starting point for push press. Failure for push press is starting for push jerk. Sprints in between movements and allow 2-3 minutes to recover between sets. So here are my weights:

Shoulder Press: 95 - 105 (FAIL) - 95
Push Press: 95 (3x) - 100 (3x) - 105 (3x)
Push Jerk: 105 (5x) - 115 (5x) - 120 (5x Whoo hoo!)

Brutal workout (I guess I say that every time)

Dinner (7:45 PM):
Sandwich
1 whole wheat Pita (with a chunk torn off to get the carbs just right)
143 g Egg Beaters (scrambled)
1 oz Cheese
27 g Fake Turkey Deli Meat
1 Honey Crisp Apple (153 g exactly right! 2 blocks carbs, sweet)

23rd Entry (3-16-09)

Breakfast (~9:00 AM):
2 packs Instant Oatmeal
1 scoop Whey Protein Powder
4 Macadamia Nuts

Fairly busy the first part of the day (teaching, rehearsal), so I just had a couple Zone bars for 2 block snacks.

Workout (@ Team Crossfit Academy in Monrovia):

Reverse Cindy = 10 Reverse Rounds Of Cindy For Time:

15 Squats

10 Push-ups

5 Pullups

Warmup was with a partner (mine was Garrison):
I rowed on the C2 while he did lunges across the yard and sprinted back, then we swapped. Then when I got back I rowed while he did long jumps across the yard and sprinted back. Again we swapped. Then I rowed while he did a Bear Crawl across the yard, sprint back, swap.

Then we worked on form for the 3 exercises (Squat, Pushup, Pullup) for a while.

Then we did the workout. My time was 16:26.

Post workout Smoothie (~7:30 PM):
1 cup Milk
1/2 scoop Protein Powder
1 cup Frozen Blueberries
1/2 cup Frozen Strawberries
3 Macadamia Nuts

22nd Entry (3-15-09)

Again, I was out of town all day (Cambria). Tried to be good. Ate a Veggie Burger up there, but I took the top bun off. I ate the fruit that came with it, and, very proud, didn't touch the home fries that came with it.

21st Entry (3-14-09)

Breakfast (9:45 AM):
2 packs Instant Oatmeal
2 Tbsp Whey Protein Powder
2 Macadamia Nuts
Water & Supps (Fish Oil, ALA, CLA, Resveratrol)

Off to work out in the park with Mark Ferber. We're basically going to do the Crossfit Newbie Class workout:

4 rounds:

1 minute Rowing (C2 Rower)
1 minute Pushups
1 minute Box Jumps
1 minute Squats

So that's 16 minutes total.

Obviously there are no rowing machines in the park, so we'll be doing jump pullups as a sub.

Was out of town for the rest of the day. I tried to be good Zone-wise, but the restaurant they took us all out to had Guinness, so I had one. I had the Salmon, and ate the salad and the veggies and about half the rice.

20th Entry (3-13-09)

Breakfast (9:15 AM):
2 packs Oatmeal
1 scoop Whey Protein Powder
Water
Supps
(4 blocks)

Snack (12:15 PM):
Zone Bar (2 blocks)

Lunch (3:30 PM):
2 Corn Tortillas
4.5 oz Fake Ground Beef
1 oz shredded Cheese
1 Tomato
Shredded Lettuce
10 Kalamata Olives
(roughly 4 blocks)

WORKOUT (@ Team Crossfit Academy):
Benchmark Workout - NANCY
5 rounds for time of:
400 meter run
Overhead Squat 95 lbs X 15

I scaled it down to 55 lbs as my form is in beta testing on the Overhead Squats (really hard). My Time: 23:56

Post Workout Shake (7:00 PM):
1 cup Milk
1 cup Blueberries
2 Tbsp. Whey Protein Powder
3 Macadamia Nuts
(3 blocks)

Snack while at my gig (9:15 PM):
Power Bar Plus
Muscle Milk
(Added everything up in the store, and it came out to about 3 blocks)

After gig snack (12:30 AM):
Zone Bar (2 blocks)

So I went 1 or 2 blocks too many today. It was a brutal workout though. It took about a half hour before I didn't feel like throwing up. Gonna drink a bunch of water and hit the sack. Out of town for the next two days. Gonna be tough to Zone & Crossfit. I'll do my best though.

19th entry (3-12-09)

Breakfast (11:30 AM):
Pita Sandwich
1/2 Whole Wheat Pita
2 Eggs, scrambled
1 oz. shredded Cheese
1 oz. Tofurkey
1/2 large Grapefruit
(4 blocks)

Snack
1 cup Yogurt
6 Almonds
(2 blocks)

Snack (8:15 PM):
3 oz Tofurkey Deli Meat
9 oz Baby Carrots (That's a lot)
5 Olives
(2 blocks)

Snack at the Gig (9:10 PM):
Green Salad with Blue Cheese Dressing
(maybe 1 or 2 blocks)

After gig snack (12:45 AM):
1 cup Go Lean Cereal
1 cup Milk and
2 Macadamia Nuts
(3 blocks)

18th Entry (3-11-09)

I'm writing this on Thursday as I was way too busy yesterday to do anything. If memory serves I did pretty well Zone-wise.

Breakfast was a Berry Smoothie (Milk, Protein Powder, Blueberries, Strawberries, Macadamia Nuts).

I took two 2 Block snacks with me on the road
- 2 Hard Boiled Eggs, an Orange, and 6 Almonds
- 2 oz. Cheese, 1 cup Grapes, 2 Macadamia Nuts

Also had a Zone bar at some point in the day.

At the recording session I had some cashews, too.

Can't remember what else....

No exercise, I was running around all day with no breaks

17th Entry (3-10-09)

Breakfast (9:15 AM):

2 packets Instant Oatmeal
1 scoop Whey Protein Powder
2 Macadamia Nuts

Snack (12:00 PM):

1 Hard Boiled Egg
1 Apple
2 Macadamia Nuts

Workout (3:45 PM):

Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

I had to do this at 24 hr Fitness in Altadena (My membership is good until March 24), as I didn't have enough time to get out to Team Crossfit Academy (Monrovia). So I did it all alone, without spotters, coaching, etc. So I'm sure my totals are super low....anyway.

Back Squat
10x 45# (Bar only) Warmup
5x 135#
3x 155#
1x 175# F (Not low enough)
1x 175#
1x 185#
1x 190#

Press
5x 45# (Bar only) Warmup
3x 65#
1x 95# F
1x 95#
1x 100#
1x 105# F
1x 105# F

Deadlift
5x 135#
3x 155#
1x 175#
1x 185#
1x 195#
1x 215#
1x 225#
So total= 190 + 100 + 225 = 515 #

Post Workout Shake (5:00 pm):
1 cup water
1 scoop Whey Protein Powder
1 cup Blueberries
1 cup Strawberries
6 Cashews

4 hour nap :-D

Snack (10:30 PM):
2 oz. Cheese
1 Apple
6 Almonds

16th Entry (3-09-09)

Breakfast (~9:00 AM):

Smoothie
1 Cup Water
1 Scoop Whey Protein Powder
1 cup Blueberries
6 Cashews

Coffee

Snack (~12:30 PM):
Zone Bar

Lunch (~3:15 PM):
4.5 oz Tuna
5 Tsp Light Mayo
1 Piece Whole Grain Toast
1 Large Orange
Water

5:00pm Crossfit Class at Team Crossfit Academy Monrovia

Burgener Warmup, then did "Randy" WOD which is:
75 X 75lb Power Snatches

I scaled it down to 40 lbs as it's a very complicated lift with a lot to keep in mind form-wise. I finished in 10:57.

Post workout shake (~7:30 pm):
I forgot to drink it immediately after the workout, oh well.

1 cup water
1 scoop Whey Protein Powder
1 cup Blueberries
15 g Macadamia Nuts
153 g Frozen Strawberries

I had to weigh out the strawberries and do a little math to get the balance right.

15th Entry (3-08-09)

Snack:

Zone Bar

Brunch:

2 Tacos

2 Corn Tortillas
4.5 oz Fake Ground Beef (Soy)
1 oz Shredded Cheese
1 Tomato
1 oz. Shredded Lettuce
12 Kalamata Olives

Then I had to get to my gig where they fed us.

Salad (Green leaf lettuce, looked to be about 2 oz. or less with approx. 1/2 a Tomato)
Probably 2 Tbsp of Balsamic Dressing
Some kind of Veggie Risotto or something, of which I ate half

Snack after the gig:

1 cup Lowfat Yogurt
8 Almonds

14th Entry (3-7-09)

Pre-Workout Snack (~9:00 AM)

Balance Bar (2 Blocks F-P-C)

Workout (@ Team Crossfit Academy)

O-Lift (Olympic Lift Workout, not a Crossfit workout)

Did a warm-up called The Burgener Warm-Up. Basically it involved progressing through a series of movements with a length of PVC pipe. "The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk" (Crossfit Journal #53).

The sequence is as follows, always in this order:
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch

Here's a picture of me in the class (Front row, white T-shirt). You can see Coach eyeing my bad form ;-D












Then we did 1RM (1 rep max) of the Front Squat and the Split Jerk. They had two lines that you could work into, a heavy line and a light line (for beginners and women). I worked into the lighter line, but didn't really get up to my max because there were 7 or 8 of us successively working the weight up, but we only had 20 minutes for the Front Squat before we had to move on to the Split Jerk. It's probably just as well, though, as I need to work on my form, and that's a lot easier with lighter weights. Anyway, I got up to 130 lbs with the Front Squat and 115 with the Split Jerk.

Post Workout Shake (~11:45 AM):

1 cup Water
1 scoop Whey Protein Powder
1 cup frozen Blueberries
1 cup Frozen Strawberries
14 Macadamia nuts (15.5 grams)

which equaled roughly 4.x blocks Fat-Protein-Carbs (give or take)

Snack (~2:30 pm):

Zone Bar

Dinner (~8:00 pm):

6 oz. Salmon
85 g (a little more than a cup) Broccoli
85 g Green Beans
1/2 cup Mandarin Orange slices

13th Entry (3-5-09)

Breakfast:

2 Eggs
1 piece whole grain Toast
1/2 Tbsp butter (to cook eggs)
1/4 cup shredded Cheese
1 Apple

Water (supplements - Fish Oil, CLA, ALA, Resveratrol)

Snack:

Zone Bar

Lunch:

5 oz. Tuna (canned)
1 1/2 Tbsp Light Mayo
1 slice Bread
1 Orange
Water

Off to Team Crossfit Academy despite the fact that my legs are still feeling pretty shredded....

Worked with Nathan Holiday - 1st half was basically a review of the 9 basic movements:

Easier---------------------------------------------->More Difficult
| Squat - Front Squat - Overhead Squat
| Shoulder Press - Push Press - Push Jerk
| Deadlift - Sumo Deadlift High Pull - Medicine Ball Clean
More Difficult

Then he showed me a few pointers on the gymnastics rings and the kettlebells.

Then came the workout: Helen.

Helen = Three rounds for time:
Run 400 meters
53 lb Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

My workout was scaled down slightly (jump pull ups instead of real pull ups, and the 2nd and third round of kettlebell swings i used a lower weight), but anyway my time was 13:12. Just for a frame of reference, Nathan did Helen on Sunday and his time was 7:50....

Post Workout Shake:

1 cup Chocolate Milk
1 scoop Whey Protein Powder
3 Strawberries

12th Entry (3-4-09)

Breakfast:
2 packets Instant Oatmeal
1 scoop Whey Protein Powder
Coffee

Supplements (Fish Oil, CLA, ALA, Resveratrol)

Snack:
Zone bar

Snack:
Zone Bar

Dinner:
4 1/2 oz Tofurkey Deli Meat
1 oz Swiss Cheese
4 Macadamia Nuts
1/2 Large Grapefruit

Legs are still super sore from Monday's workout (I hate Wall Balls).

11th Entry (3-3-09)

Breakfast (11:00 am):

Breakfast Quesadilla

1/2 cup Egg Beaters
1/4 cup Cheddar Cheese
2 small Corn Tortillas
1/2 cup Black Beans
4 Tbsp. Avocado

1 cup Chocolate Milk

Water (to wash down: 2g Fish Oil, 1g CLA, 200 mg ALA, 40 mg Resveratrol)

10th Entry (3-2-09)

Breakfast (~8:30 am):

1 1/2 cups Lowfat Yogurt
1 Kiwi
4 teaspoons slivered Almonds
3 strips Veggie Bacon

Off to Team Crossfit Academy (Monrovia).....

Worked with Nathan Holiday (Level 2 cert):

Warm up - Row 500m

Worked on form for: Deadlift, Sumo Deadlift High Pull, & Medicine Ball Clean

Then did the workout which was 4 rounds of the following:

5 Medicine Ball Deadlifts (20 lbs.)
10 Medicine Ball Cleans (16 lbs.)
15 Wall Balls (16 lbs.) Brutal!!!

I forget my total time, but I know it was well over 10 minutes.

This brings something to mind; namely that often I'll look at a Crossfit workout and think "Really? That's it?". I had the same thought today. I stopped thinking that way after the first round when I could barely breathe....

I had to go immediately to a rehearsal, so I didn't have time to eat after the workout, so I just had a cup of Cottage Cheese at the rehearsal space (~12:00 pm). Afterward I had a Protein Shake (~3:00 pm):

1 Cup Water
1 Banana
1 Scoop Protein Powder
1 Tbsp Peanut Butter

Snack (~5:00 pm)

Zone bar

Dinner (~7:45 pm):

Sangwich

2 slices Toast
7 slices Tofurkey Deli meat
2 slices Cheese
2 Tbsp. Avocado
Water

9th Entry (3-1-09)

Yesterday I didn't keep a record of what I ate, but I tried to be good for the most part

Today:

Breakfast:

2 packets Instant Oatmeal with 1 scoop Protein Powder mixed in

Brunch (at the gig):

Veggie Omelet (I picked at a few of the home fries it was served with, but I didn't touch the toast)

Shake:

1 cup Milk
1 Cup Chocolate Milk
1 scoop Protein Powder
6 Cashews

8th Entry (2-28-09)

Rest Day.

Breakfast

1 cup Cottage Cheese w/ sliced pineapple and mandarin oranges and 3 chopped Macadamia nuts

Snack

Zone bar

Lunch - Dinner

6 oz. Salmon
1 cup Brown Rice

7th Entry (2-27-09)

Breakfast:

1/2 cup Egg Whites
1 Piece Toast
1/4 Tbsp Smart Balance

(4 Blocks Fat, Protein, Carbs)

Snack:

Balance Bar (2 Blocks Fat, Protein, Carbs)

Snack or 1/2 Lunch:

1/2 Canteloupe
1/2 Cup Cottage Cheese
6 Almonds

(2 Blocks Fat, Protein, Carbs)

Off to do today's WOD at 24 Hr Fitness:

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Whew! Looks hard....here goes!

Back. Did it. Total time 32:01

Had to keep going back and forth between upstairs (back extension thing) and downstairs (treadmills), so that no doubt added to my time. I'm totally using that as an excuse, but as I was working out, I was grateful for the little 30 second break between sets, even if it involved climbing stairs.

Post Workout Shake:

1 cup low fat Chocolate Milk
1 scoop Whey Protein Powder
1 tsp. Olive Oil

4 Blocks Fat, 5 Blocks Protein, 4 Blocks Carbs

I figured that extra protein doesn't matter too much, as it'll just be used in post-workout muscle repair.

6th Entry (2-26-09)

Back in Cali. Fairly disoriented due to the 27 hour long trip back. Slept 4 hours yesterday evening, then another 7 today. Woke up after noon sometime.

Breakfast (lunch?):

1 pack instant oatmeal (made with water)
mixed into the oatmeal: 1 tbsp peanut butter & 1 scoop whey protein powder

ended up fairly Zone-ish : 14g fat, 34g Protein, 36g Carbs which works out to:

4.6 blocks Fat
4.8 blocks Protein
4.0 blocks Carbs

Heading out to do todays WOD (Workout of the Day):

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

I'll have to use the pull-up assist machine at 24 hr fitness, but here goes....

OK. Back from the globo-gym. Really bad time to be there (5:30 pm). Added to my time I'm sure, as I had to wait for the pull up assist machine a couple times. Anyway total time was 15:49. I had the Gravitron (pull up assist machine) set to 80 lbs. assist, but even then I couldn't complete a full set...had to rest briefly and finish each set of pull ups. Maybe I should have put more weight on the assist... The sit ups I did were regular sit ups without an ab-mat & unanchored, hands in front of my chest.

Post Workout Smoothie

8 oz Water
1 scoop Whey protein powder
1 Banana
1/4 cup Blueberries
1 1/2 tbsp Peanut Butter

I added up all the macro nutrients, and got the following:

13 g Fat, 30 g Protein, 41 g Carbs which equals:

4.3 blocks Fat
4.3 blocks Protein
4.5 blocks Carbs

Not bad. Definitely in the "Zone".

5th entry (2-23 or 2-24-09 (Dubai time))

Here's the prescribed WOD (Monday, but really Tuesday for me in Dubai):

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

and here's how I scaled it down:

Row 500 meters
65 pound Push press, 21 reps (way too light so I changed the weights)
Row 500 meters
75 pound Push press, 18 reps
Row 500 meters
75 pound Push press, 15 reps
Row 500 meters
75 pound Push press, 12 reps

Total time: 15:45

The push press weight I ended up using was still way too light. Probably should have used 85-95 lb. range.

4th Entry (2-22 or 2-23-09 (Dubai Time))

Again, a compromise here due to the limitations of the hotel gym (which was actually pretty good). The WOD called for the following:

Front squat 3-3-3-3-3 reps

The problem was there was no free weight squat rack, just a Smith machine and a free weight bench press. So first I tried setting up a bar on the ground and cleaning it to Front Squat starting position, but I soon realized that I wasn't going to be able to clean a heavy enough weight to use as a 3-rep front squat. So then I tried a few front squats on the Smith machine and was able to use more weight, but it didn't seem like I was working hard enough, what with the Smith machine taking a good deal of the balance work out of the Front Squat. So I ended up going back & forth between the two methods, and here are my sets:

3 @ 115# Free Weight
3 @ 157# Smith Machine
3 @ 157# Smith Machine
3 @ 115# Free Weight
3 @ 157# Smith Machine
3 @ 115# Free Weight

Then I cooled down with the row machine (750m @ 2:50)

3rd Entry (2-21 or 2-22-09 (Dubai time))

1st workout in Dubai was the morning after we arrived. It was a little weird as we were exactly 12 time zones away, so I'm sure my body clock was way off, but I went ahead with the WOD anyway.

Again I scaled it down to my ability level:

"Joshie" (Crossfit workouts sometimes bear people's names)

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

I scaled it down to the following

Three rounds of:
30 pound Dumbbell snatch, 21 reps, right arm
21 Jump Pull-ups
30 pound Dumbbell snatch, 21 reps, left arm
21 Jump Pull-ups

Now before I post my time, I should say that I only did one round at first, thinking that was the entire workout. So while I went all out on that one round, I did have about 5-10 minutes of recovery time before I discovered I had two more rounds to do.

1st round: 4:49
2nd round: 5:09 (no rest, right into third round)
3rd round: 7:23

2nd Entry (2-20-09)

It's probably going to be next to impossible to write this blog while I'm in Dubai, so I'll use pencil & paper until I get back next week.

First Entry (2-19-09)

OK. This is non-music related. I'm going to start keeping track of my Crossfit workouts here. Pretty much just for me, but feel free to check it out if you like.

I'm a Crossfit newbie, just discovered it after having gone to a regular gym (24 hr Fitness) for a year and a half. Check out the main site for info on it (www.crossfit.com).

Today I did the WOD (Workout of the Day) scaled down to my wimpy ability level.

50 Dips (on the dips-assist thingy with 80 lbs assist)
Run .25 miles on the Treadmill
50 Pushups (going to my knees after 20 or so, even then having to take breaks)
Run .25 miles on the Treadmill
50 Shoulder Presses 65 lbs. (morphing into Push Presses after I got too tired, taking as short a break as possible, then cranking out as many more as I could with good form, the last several sets were like 3-4 reps :-D )
Run .25 miles on the Treadmill

Total time: 23:57

Breakfast:

1/2 Canteloupe
1 Cup Cottage Cheese
12 Almonds

Post Workout Shake:

8 oz Water
1 scoop Whey Protein Powder
1 cup Frozen Strawberries
1/2 cup Frozen Blueberries
Handful of Cashews
A couple spoonfuls of Lowfat Yogurt

Lunch/Dinner:

Quesadilla
1 Corn Tortilla
2 Eggs (Scrambled)
1/2 cup Black Beans
1/2 Green Pepper chopped
2 oz. Cheddar Cheese (shredded)
1/4 Avocado

Water