Current CrossFit Totals

Fran: 3:02 (11/26/08)

Shoulder Press: 205

DeadLift: 405

Squat: 425

Total: 1035

Sunday Meals and Workout

I did not work out today.

My Meals: 15 blocks today

Breakfast - 4 blocks
-1 whole wheat waffle with a scoop of protein powder, natural peanut butter, and sugar free syrup
-1/2 cup of applesauce
-8 0z of skim milk

Lunch - about 4 blocks
-I was at a party for lunch today surrounded by casseroles, cinnamon rolls, muffins, and champagne!
-I managed to find some leftover turkey (about 4 oz) for protein, then I ate from the fruit and veggie trays until I was full, boring!
-I also had a mimosa, delicious!

Snack - 1 block
-1 string cheese
-1/2 cup applesauce
-5 almonds

Dinner -4 blocks
-4 oz chicken breast
-5 cups of broccoli and cauliflower with 1 oz of cheese
-1 orange
-12 almonds

Before bed snack - 2 blocks
-1/2 cup of low fat cottage cheese
-1 cup of low fat strawberry yogurt
-1 tbsp peanut butter

Saturday's Meals and Workout

Saturday's Workout:
There was no Crossfit class today so I made up my own workout. I warmed up with 5 minutes on the row machine.

Then did 5 rounds for time of:
15 (50 lb) dumbbell press on the fit ball
15 close grip pushups
100 jump ropes

I forgot to start the stopwatch so I didn't get a time. It was harder than I thought it would be. The pushups were actually the hardest part. By round 3 I was only able to do 5 at a time.

Saturday's Meals:

Breakfast - 4 blocks:
-2 eggs, 1 oz of cheese, 1/2 avocado on a whole wheat tortilla
-1/2 cup of applesauce
-8oz of milk

Lunch - 4 blocks:
-Tuna Salad: 1 can of tuna, 1 tbsp light mayo, 1 oz cheese, 1 cup broccoli, 2 tbsp olives, 1/2 onion, blended together and put on 2 whole wheat tortilla's

After Workout Shake- 2 blocks
-1 cup strawberries
-1/2 cup blueberries
-1 scoop protein
-1 tbsp peanut butter
-8 oz milk

Dinner - 4 blocks
-Taco Salad: 4 oz venison meat, 1 oz cheese, 1/2 cup black beans, 1/4 cup corn, 1/2 red pepper, 1/2 onion, 2 cups lettuce, salsa, 1/4 avocado, 2 tbsp olives, 1 tbsp sour cream

Before Bed Snack - 2 blocks
-Half of the above salad

What Is The Zone Diet?

For full details go to the website or buy the books. I will try to explain it in a nutshell. The Zone Diet is based on "blocks".

1 block = 9 grams of carbs, 7 grams of protein, and 1.5 grams of fat.

Based on your body fat percentage and activity level you are prescribed a certain amount of blocks per day. You should not have more than 5 blocks in one meal and you should not go more than 5 hours without eating.

I am currently supposed to eat 16 blocks per day. I normally break them up like this:

7:00 am: 4 blocks
11:30 am: 4 blocks
3:30 pm: 2 blocks
6:30 pm: 4 blocks
9:30 pm: 2 blocks

I try to get as close to these times as possible but life happens and my schedule often changes. I need to get 2 blocks in right after a workout, so whenever that may be in the day...

You've Gotta Start Somewhere....

I have decided to try out for the CrossFit Games in 2009!

There is a qualifier in Seattle in May. Then off to the Games in California in August. I want to share my road to the competition. I started CrossFitting in august of this year and it has proved to be a great decision in my life. I had been working out hard for a year and a half before I started Crossfit.

On April 21st I was a very strong but chunky 215 lbs and 18% body fat. My workout style was slow like a power lifter and my diet was, "eat as much as possible".

I was not happy with my results. I was tired of being 18% bodyf at. I made a plan to change up my workouts and stop drinking (for a while at least). I started working out more like a bodybuilder. I was doing sets of 15 instead of 6 and I limited my rest between sets to one minute. I also changed my diet a little bit. I started eating 6 times a day, a lot of protein and smaller portions. I still couldn't bring myself to do cardio but I was noticing a little progress by 7-28-08.

I was now down to about 200 lbs. My body fat was still about 16%. Amazing what not drinking a few pitchers of Kokanee Gold on Monday nights during bowling will do to a guy :)

This is the week that I found CrossFit. I had never heard of it before. Dan Staton and Kenton Clairmont are the owners of the Spokane Valley CrossFit Affiliate. I saw Dan in the gym one day and he said, come check out what we do. I ditched my bench routine and followed his lead.

One of their motto's is, "Our warm-up is your workout". After a grueling 15 minute "warm-up", we started the WOD (workout of the day), dumbbell thrusters and sumo deadlift to highpulls (SDHP). This simple workout took me 18 minutes and it was the hardest thing I had done since conditioning in high school sports. I fell to the floor for 15 minutes afterwards trying to hold back the puke. Call me a crazy person, but I was instantly hooked!

I have been Crossfitting 2 - 5 days a week ever since. I started to notice results instantly, well at least as soon as the extreme muscle soreness wore off! Dan and Kenton teach us to eat the Zone Diet and when I started the plan, my progress took leaps and bounds!

I am feeling better than ever! As of 11/27/08 I am now 178 lbs and 11.5% body fat. I have been able to keep my muscle and drop the fat.

My Goal is the keep losing fat and gaining muscle. I am going to update the blog as much as I can with my meals, workouts, and progress to help keep me accountable.