I love Sunday’s because I get to spend a few hours in the kitchen cooking for the week. If I don’t prepare some food and get it ready to make easy packing for breakfast and lunch for the week then I eat out. And eating out is bad for my pocket book and my gut.
I don’t really LOVE spending two or three hours in the kitchen on Sunday, but while football is on it is a good way to pass the time.
Today I cooked…
My hamburger special: Continue reading
LOL – I want to get strong, but this is just silly. How can he find a good looking shirt to wear?! Or pants that fit?!
It is time for a change. I need to try something different than “constantly varied functional fitness performed over a broad domain with high intensity”. I think that is how it goes, right? I love CrossFit and what I will be doing, in many eyes, will be seen as CrossFit, but it will be CrossFit with a focus.
I have been doing CrossFit on and off since around the Fall of 2010. I got much more serious with it around the Summer of 2012. Without a doubt it has made me stronger and more fit. I don’t run as many 5k runs, but when I do I continue to get faster and run better times (for those of you that think running = fitness). However, at this point, I am not getting stronger. Sure, my deadlift continues to go up and I think that it just because it is still so much lower than it should be. People tend to me amazed when I tell them that my max deadlift is 335 – they think it should be much higher looking at me.
My overhead movements haven’t moved for nearly a year.
My back squat has increased by 25 pounds in the last four months, but that has come only with strict focus doing Smolov Jr. cycles. (And, frankly, I would hope it would go up higher, faster.)
My other squats aren’t going up and I have been working on a muscle-up for months and months and haven’t made progress. (Yes, I still work on the rings two or three times a week in various capacity to build towards a muscle-up.)
Something needs to change. I need to focus more. “Constantly varied” has run its course. Or so I think. Continue reading
I’m cheap. Eating Paleo is expensive and often I am OK with eating regular eggs over cage free, no grain, sent from heaven eggs. If I have to eat beef that was fed grains, so be it. Thankfully I make a decent living and have a wife that hunts bargains so we found a cow in Hays, Kansas that was grass fed/finished for $1000. Enough beef to last us at least six months, if not nine.
My version of Paleo is not eating gluten or really any grains and I try to avoid dairy. Those are the most difficult items I have to stay away from. Sure, sugar is tough too, but when I find myself at a restaurant it isn’t fee candy they put on the table, it is free bread. Or cheap chips and salsa. I think dairy messes with me and I don’t really miss cheese and milk, surprisingly considering how much I used to love cottage cheese, milk and cereal, etc. And the milk and cereal leads me to this question and this blog entry.
Mixing in that first paragraph with that second paragraph: I was at a hotel this morning with my family that provided a free breakfast. I don’t turn down free. I’m cheap, remember? Yesterday, at the same hotel, they had warm “eggs” and sausage. I had the egg looking things with sausage and a package of peanut butter. I am like right on the edge of eating Zone for at least a few weeks and I think I get plenty of protein and carbs (from fruits and vegetables), but I don’t get enough fat so I had a package of peanut butter to get the fat (and, ya, probably some sugar). This morning, however, instead of the eggs and sausage there was biscuits and gravy. What’s a Paleo eater to do? Continue reading
I have had a few nagging injuries lately. Or maybe they are just boo-boos.
My right shoulder takes longer than normal to loosen up and sometimes at night if I sleep wrong on it nags more than usual.
My right elbow has had some sort of tendinitis in it…I think? I have never had tendinitis, that I know of, but this is what I am guessing it feels like. That or “tennis elbow”. When I fully extend my right arm my elbow hurts, ever so briefly, and only at about 170 degrees (assuming I extend to a full 180).
And my knees hurt when I walk up the stairs, sometimes. When I first squat in the early mornings they bark. In fact, they bark so loud that other folks in my class can hear them barking when I add weight.
Are these the sorts of “injuries” that I should rest? Should I not go to the gym and workout for a while? Man, it’s hard for me to even think about that. So I don’t. And I just keep going.
My right shoulder had sort of a numbing pain, really dull and really minor yesterday when I decided to do 10 minutes of every minute, on the minute of a light squat snatch to work on form. By the end of the 10 minutes I was totally pain free. I went to the park with my kids, watched some football and generally didn’t do jack-squat last night and my shoulder was still pain free. Continue reading
This sounds painful.
I love the monthly challenges on Derek Robinson’s blog. I tried the August burpee challenge but failed…and it sucked to fail…
I find the most difficult part of these challenges is that they basically require you to work everyday. For example, in this challenge if I failed to complete 37 reps at 135 tomorrow I need to complete 54 reps at 135 the following day to catch up. For a guy like me who does workout nearly everyday you might think this wouldn’t be a big deal. However, there are days in the gym where I do the WOD perscribed for the day and just don’t feel like I have gas to do anymore. Or there are days when I coach and take the day off and don’t do much work, if any. Or there are days in which I have family stuff and don’t do anything (like next weekend we might be in the mountains).
With all of that being said, here is what I did today:
- 25 squat cleans at 185 lbs = 4,625 pounds
- I warmed up with 5 at 135 to start and then 2 at 185 = 1,045 pounds
- I did 55 Zercher squats at 135 lbs = 7,425 pounds
- I did 3 Zercher squats to feel it at 135 = 405 pounds
- Then I did 15 OHS at 135 = 2,025 pounds
- For a total of 15,525 pounds squatted today
You need to squat just under 5,000 pounds a day to get to 150k at the end of the month. So, today I already did 3 days worth. Hm…maybe I should give this a shot? I will not commit, but it will be interesting to see how I do. Especially because I am thinking of giving Smolov another go…
I read other forums, hear people talking and read other fitness websites and there are a lot of people who will not do CrossFit or are strongly against anyone doing it because you will get hurt. I am not talking Rhabdo or anything super severe like that, I am talking those who say kipping pullups will shred your shoulder or that CrossFitters abuse the beauty that are the Olympic lifts.
First, I feel I must say that I agree that there are many CrossFitters who abuse the beautiful Olympic lifts, but a large, large portion of those people are new to CrossFit and just learning. I don’t think there is any harm in doing Isabel, for example, with just a barbell or PVC or some really light weight. Sure the form of a CrossFitter doing Isabel for the first time with poor snatch mechanics is going to look awful, but the effect is still there. Under the eye of a decent coach the athlete should be pretty safe. Many CrossFitters, most of them, aren’t planning on trying to qualify for the American Open or even a local Olympic lift competition. Who cares if they aren’t quite fully extending on the second pull before getting the bar overhead? I don’t stop someone from running just because they pound their heals into the ground.
With that being said, I am sick of hearing how bad all CrossFitters are mechanically. CrossFitters can’t do pullups or that CrossFitters have horrible squat form or that, in general, CrossFitters throw form to the wolves in favor of faster workout times. I have started to go back to 24 Hour Fitness on Thursday evenings for heavy lifting to supplement my daily CrossFit WOD. I am not going to my CrossFit box simply because it is out of the way. Life happens on Thursday and between work and getting to a local pub to play in a billiards league I play in I find a 24 Hour to lift heavy.
Last week I went to 24 Hour and luckily got a squat rack to do some box squats, tempo front squats and banded deadlifts and here were my observations. Continue reading