Another Rest Day Earned and Another Fast Under Way

Well it's Wednesday night, which means two things...tomorrow is a rest day and I'm in the middle of a fast while typing this. I definitely earned my rest day with today's WOD and if I start typing like a 5 year old we'll blame it on lack of calories due to 9 hours without eating! I've also found a new form of torture...watching Man vs. Food while fasting! I already love watching him eat all sorts of delicious foods that I seldom eat, but watching it while not eating for 20+ hours is just cruel self induced torture!

Strength:
Back Squat 5x5
265
265
265
265
265
(Same weight as last attempt, but it's been almost 3 weeks since my last attempt. I'll shoot for #270 next time.)

WOD:
AMRAP in 15 Mins
5 KB Swings #70
10 Pullups
15 Weighted Walking Lunges w/ #45 plate
8+ Rounds
(Hand tore on pullups in 7th round, otherwise 9 would have been attainable.)

I've been loving cooking lately and contemplating taking it to new levels. Do you think that a Paleo/Gluten Free Restaurant is a viable idea? Who knows where this would lead, but it's an idea on my mind.

Until tomorrow...

Excuses are like assholes...everyone has one and they all stink!!!

So what's your excuse for not making it to the gym today? We had plenty of members at CrossFit Tri-Cities nursing injuries and other issues today and yet they all made it and gave it their all. Can't make it to the gym? ...do some tabata squats in your living room! There is never an excuse for not doing 5 minutes of something to improve your health and wellness every day. Find your motivation and hold on to it when you lose your way! Keep your head up and keep pushing forward. This is one of the philosophies I live my life by and try to pass on to my family, friends and clients everyday.

Today's WOD got modified a little because yesterday's 5K resulted in a nasty blister on the arch of my left foot. It's in an odd spot, so I don't know how I managed to get it, but I'll push through it.

Strength:
3 Position Clean (High Hang, Mid Thigh, Full)
155
165
175
185
(They all felt great...this was awesome technique work!)

WOD:
"Roaming Bear"
3 Rounds
Bear Complex #95 (7 sets of: Power Clean, Front Squat, Push Press, Back Squat, Push Press without setting the bar down)
50 Double Unders (subbed for 400M Runs)
9:26
(I still suck at DUs, but I'm getting better...25 consecutive!)

I'm getting excited for our Paleo Challenge (http://cftcpaleo.blogspot.com/) I hope you'll join us!

LSD Trippin...

Gettin Inverted!

So today I managed to be productive in all sorts of ways but still feel lazy...so I ran. First Long Slow Distance experience of 2010, a 5K. I'm not a fast runner by any means, but I still got through the entire thing with what felt like really solid form.

WOD:
5K Run (actually about 3.3 miles)
25:59
(At about 3.3 miles this averages out to almost dead on a 8 min mile pace, not fast, but still solid when you consider I haven't run this far in at least 9 months.)

In preparation for the Paleo Challenge I'm ramping up my compliance to Paleo living. Not like I was ever very far off, but the diet pop and gluten free yet un-paleo stuff has to go. Here's how I did today...

Breakfast:
2 Egg Scramble w/ Onions, Peppers & Garlic
3 Pieces of Turkey Bacon
Spoonful of Sunbutter
Banana & a few Strawberries

Lunch:
Chipotle Burrito Bol...Paleo Style
Chicken & Steak
Fajita Veggies
Guac
Mild & Hot Salsa
Lettuce

Snack:
Turkey Pepperoni
Macadamia Nuts
Gluten Free Crackers (not Paleo, but at least they're gluten free)

Post Workout Snack:
1 Piece of Tilapia
4 Macadamia Nuts
Spoonful of Sunbutter
3 Clementines
5 Strawberries

Dinner:
Chicken Breast
Asparagus
Spinach Salad w/ Almond Slivers, Carrots & Homemade Balsamic Vinaigrette
2 Clementines

...there may be a snack a little later, but it's sure to be Paleo-tastic!

Not bad for a start...just need to finish the few Gluten Free yet un-paleo things I have around the house and I'll be all good for the 8 week challenge!

Another good weekend in the books...

After an off day on Thursday, Friday brought another visit to CrossFit Chicago and another awesome WOD there. I love having 2 gyms that feel like home! Saturday morning was a great WOD via Curt that kicked a lot of people's butt in a good way! Today was a great Sunday with family and friends and I couldn't ask for a better end to the weekend.

Friday's WODs:
Strength:
Weighted Pullups & Chinups w/ #20. 90 sec rest between efforts.
8 pullups
6 chinups
6 pullups
5 chinups

WOD:
30-20-10
Hang Power Clean #95
Wall Ball #20
4:06
(This was quick but killer!)

Saturday's WOD:
3 Rounds
-1 min KB Swings #35
-1 min double unders
1 minute of rest
3 Rounds
-1 min Wall Sit - # of seconds = reps
-1 min Box Jumps 20"
1 minute of rest
3 rounds
-1 min situps
-1 min static plank - # of seconds = reps
1 minute rest
3 rounds
-1 min Walking Lunges
-1 min Push Press #45
846 Total Reps

Be ready for the CrossFit Tri-Cities Paleo Challenge starting next week. Check it out!
http://cftcpaleo.blogspot.com/

Earning my Rest Days

Teaching the CrossFit Kids how to squat!

Strength:
Dead Hang Pullups
Max Reps x 4
Rest 3 Mins Between Efforts
12
9
8
7
(I need work here...)

WOD:
3 Rounds
12 Deadlift #210 (50% 1RM)
24 KB Swings #55
50 Situps
11:35
(Kettlebell swings got tough, but I wasn't pushing myself as hard as I should have. That's how I know it's time for a rest day!)

Overall I'm feeling good, but sore. Time to take a day to recover my body and get back into things.

I'm currently on hour 7 of my 1st attempt at an Intermittent Fast...only 13 hours to go! I'm feeling pretty good so far and so long as I stay out of my kitchen I'm doing just fine with cravings.

Walking like a 60 year old man...

Well today's WODs went well, but tonight I'm SORE!!! Running in the 5's is taking a litte getting used to, but it make's good running form way easier to achieve IMO. Stay tuned for tomorrow's attempt at my 1st intermittent fast.

Strength:
Jerk 2-2-1-1-1
185
195
205 FAIL (Press Out)
205
215
(Singles were 80-85%, mainly working on footwork and receiving the bar. Missed rep was too slow.)

WOD:
3 Rounds:
400M Run
20 DB Snatches #35
20 Wallballs #20 (Unbroken)
10:21
(Could have cut down on rest pre-wallball and saved 20+ seconds...)

Feelin good, Squatin heavy!

After a day of trying out the Fivefingers I headed to the gym for some Snatches, Front Squats and a evil little WOD...

Strength:
Snatch 75%x1x5
145
145
145
145
145
(Worked on speed in the 2nd pull)

Front Squat 2-2-2
275
275
285
(275 was heavy, 285 was about as far as I could go for 2 reps)

WOD:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hang Power Snatch #65
Overhead Squat #65
Ring Dips
9:28
(Ring Dips were the toughest part, otherwise it was a good Monday WOD)

And a recipe for Paleo Pancakes...

Serving for 2:
4 Whole Eggs
2/3 cup Maple Almond Butter
1 Gala Apple
1/3 cup Dried Cranberries
1 Tbsp. Vanilla Extract
Cinnamon
Stevia

Put it all in a blender and mix it up. Have your skillet at Medium Heat with a little Olive Oil PAM to grease the pan. Cook like normal pancakes. No need to add syrup, sprinkle a little more cinnamon and stevia on top if you want. Eat it up. These were awesome!!!

Oly lifts, PRs, Football & Ninja Shoes!

NINJA SHOES!

Thursday was a solid off day, especially since I needed it. Friday saw a solid Oly Total with plenty of room for improvement. Saturday I PR'd my Snatch Balance and had a great Team WOD. Sunday was another good off day. Today I bought some Vibram Fivefinger KSOs...it's been a good few days!

Friday

Strength: Oly Total
Snatch: 185
Clean & Jerk: 235
Total: 420
Snatch was #5 down from my PR and felt a little slow, but it was a good lift. C&J was #10 down from my PR, the Clean was awesome, the Jerk was legit, but my footwork SUCKED! I keep landing heavy jerks too narrow & end up walking them all over. Sounds like an invitation to get back to Performance Menu for 3-4 weeks!

No Metcon

Saturday

Strength: Snatch Balance 1-1-1
145
155
165 (#10 PR) 175 FAIL
170 FAIL
...both of the fails were the result of me chickening out, I got more in me!

WOD:
Football Sunday
60 Wall Ball, 60 Burpees = Touchdown
30 Thrusters #75, 60 Box Jumps 24" = Field Goal
20 Pullups by all team members = Extra Point
1st Half: 18pts (3 TDs)
2nd Half: 16pts (2 TDs, 1 FG, 1 Extra Pt)
Score: 34
Me, Eric A. & Mark2...kick ass work from all of my teammates!

The start to another great week!

Good Day, Bad Day

Well it's very apparent the role that proper nutrition, good rest and clean living have on your day to day mood, performance and health. After a good day on Wednesday I decided to go out with a few friends for St. Patty's Day. After some less than paleo food, a few Guinness draughts, a couple of shots and little quality sleep today was a total waste. I felt awful, my mental clarity was not there and I had no desire to work out...luckily it was a prescribed off day! So the moral of the story is...if you're going to treat your body like crap, it will repay you. No wonder I don't go out during the week!

On the other hand, Wednesday's WODs went well...

Strength:
Push Press 5-5-5-5
135
145
155
165
(I really had no gauge here, and looking back should have started at 155 and worked up from there)

WOD:
3 Rounds
4 Handstand Pushups
8 Clean & Jerks #135
12 Burpees
6:58
(1st round went really well...HSPUs got real hard real quick after that)

I've been mostly back on track nutritionally today, so hopefully after some good sleep tomorrow will be back to feeling and performing well!

Swagtastic!

"DT" as RX'd: 11:51

Another amazing week off to a start. I don't know if it's the awesome weather, good eating, decent rest or all of the above, but I'm feelin great. Things are running smoothly in all aspects of life and I'm doing my best to keep them that way. My brother Jon and I are working on some big new things to bring more clients in and offer even better service to our existing clients. Today's workout was awesome, running felt great in the 60+ degree sunny weather!

Strength:
Deadlift 5-5-5-5
275
285
295
305
(Still feeling out my deadlift loads now that I am somewhat back on track, but it felt awesome to go past #300 for a set of 5 with NO PAIN!!!)

WOD:
"Nancy"
5 Rounds
400M Run
15 Overhead Squats #95
14:35
(This was my 1st attempt at this WOD ever, so I know there is more left now that I know how to feel this one out.)

Happy St. Patty's Day tomorrow!

I've been a LAZY blogger...

Well after a busy week and a crazy weekend...I'm back!

This past weekend saw some great performances from everyone in the CrossFit Tricities DT Challenge. I think almost everyone put up a better time than their attempt 8 weeks ago. It's so nice to see that our programming and hard work are paying off! I wasn't able to compete 8 weeks ago because of my nagging back injury, so my only goal was to be able to attempt the workout this time. I did it prescribed at #155 and since my last attempt in July I set a PR by 3:10...I guess there's something to be said for getting stronger! Deadlifts were fairly easy, Hang Power Cleans were the worst part, and Push Jerks were much easier than the last time I attempted this workout.

Saturday's WOD:
"DT"
5 Rounds:
12 Deadlifts #155
9 Hang Power Cleans #155
6 Push Jerks #155
11:51
(PR by 3:10!)

I had a few other workouts I didn't detail on the site, but if you really want to know what I did just search for me on beyondthewhiteboard.com

This week looks to have more good things in store for myself and my amazing clients. Let's get at it!

PR-ville!

CrossFit Kids...Havin Fun & Gettin Healthy!

Another day, some more PRs! After last weeks bench pressing I decided to give it another go today and was rewarded with a #5 PR after not attempting a 1RM in over a year. I'll take it! Jon G. PR'd his Split Jerk by #15 at #215 and a lot of CrossFit Tricities members hit great numbers today as well. Inspired people do great things and it's an honor to work with and around them!

Strength:

Bench Press 5-3-1
200x5
225x3
255x1 (#5 PR)

Split Jerk 1-1-1-1
215
225
225
225
(86-90%...All were good except the 3rd rep: a slow dip resulted in a slight press out.)

WOD:

10-9-8-7-6-5-4-3-2-1
Front Squat (#115)
1-2-3-4-5-6-7-8-9-10
Burpees
7:04
(Was moving well and this was a PR by about 30 seconds, but I wanted it under 7 mins)

All in all, another good day! Until tomorrow...

No Metcon Mondays!

Today was a somewhat lazy Monday and my main focus was honing my cooking skills a little. Made some delicious paleo dishes...Breakfast was a egg & veggie scramble and turkey bacon with some almond butter and a banana, Lunch was simply turkey, macadamia nuts & clementines, Dinner was salmon with a spring greens salad on the side with home made vinaigrette and an apple for desert...throw in a Lara Bar and a little turkey pepperoni for a snack this afternoon. Overall a good day with a little heavy lifting and a PR in the mix.

Strength:

Power Snatch 5-5-3-3-1-1-1
115x5
125x5
135x3
145x3
155x1
165x1 (#10 PR)
175x1 FAIL
(Should have shot for #170 on my last attempt, but I got greedy)

Back Squat 5x5
265
265
265
265
265
(#10 jump from last week...265 was a good bit harder)

No METCON

Mondays aren't my favorite, but a PR makes any day good!

WHAT A WEEKEND

Another good weekend in the books. Thursday was a solid off day. Friday saw another awesome WOD at CrossFit Chicago. Saturday had a great Team WOD. Today on the other hand was a nice lazy Sunday. Life is good!

Thursday
REST DAY

Friday
Strength:
Bench Press 5-3-1
195
215
240
(This is the 1st time I've benched in probably 6 months and 240 went up really easily. My last max effort was almost 1 year ago and I hit 250. I might have to give that a run this week.)

WOD:
'08 CF Games Heavy Grace
30 #155 Squat Clean & Jerk
7:39
(This got rough after 10 reps!)

Saturday
Strength:
Deadlift 15-15-15
185
205
205
(Still working on getting my back rehabbed.)

WOD:
2 Person Team WOD. 1 Person Working, 1 Person Running.
100 Thrusters (#95)
100 Pullups
400 Meter Runs
14:42
(Me & Jonny G. Didn't go all out, but still a great WOD)

Another week ahead to change some lives and do some great things. Life is good!

Fight Gone Awesome!

This is the battlefield for the fight of your life.

Well yesterday was another great day for WODs, business, positive influence and more. I know I sound like a broken record at this point, but good days keep piling up. I feel like almost every aspect of my life is a snowball rolling down the hill, getting bigger as it goes along and picking up speed. It's a good feeling to say the least and I hope that everyone gets to experience more of these times than not.

Wednesday was Fight Gone Bad day at CrossFit Tri-cities. Unlike Fran days, or some of the other evil WODs, Fight Gone Bad often seems to get everyone to show up at the gym and bring out the best in a lot of our athletes. Maybe it's because you determine your own work load, maybe it's because you don't want to be standing there with your hands on your knees when the person across from you is still busting out box jumps, or maybe it's just the whole "fight" mentality, but FGB is a fun time and people often surprise themselves a little. My current and former 1 0n 1 clients, Tom and Christina, both put up awesome efforts for their 1st FGB. Tom rocked out 234 reps and Christina nailed 204. Both were slightly scaled, but neither of them stopped working and it truly was a fight to the end. Nice job guys!

Kids class saw a 2nd straight day with a new face and it looks like we'll be having 2 new CrossFit Kids joining us in the coming week! These kids continually surprise me with their energy and ability and it's a true honor to be able to coach them and hopefully make a positive impact on them in some way.

As for me, I went with a 25 Rep Task Priority FGB. Honestly I think this is much worse than the real thing, partially because I don't think I can hit 375 total reps in a RX'd FGD and partially because there is no rest. Either way I set a PR and feel wrecked in the best kind of way today!

No Strength Work

WOD:
Task Priority Fight Gone Bad
3 Rounds:
25 Wall Balls (#20)
25 SDLHP (#75)
25 Box Jumps (18")
25 Push Press (#75)
25 Cals on C2 Rower
18:53
(PR by 1:19, evil and awesome!)

Off day today. Possible trip to CrossFit Chicago again tomorrow to get my ass kicked and get my girl Tiffany going on CrossFit again.

Until tomorrow...Ride or Die!

We make deals and break records.

Another day in the books, another solid day of working out and changing lives for the better. I think my favorite role model right now is professional skateboarder Rob Dyrdek. If you follow the man, you'll find that not only is he good at what he does, he's never content. He is constantly broadening his horizons and looking toward the next big thing. He keeps family and friends close, and above all, he always has fun. He's a positive person and he is a great example of how to achieve your dreams the right way and once those dreams are achieved finding new ones to reach for. Watching a little Fantasy Factory on MTV today inspired me to bring a new level of positive energy to the gym tonight. For my CrossFit Kids and our adults I not only gave my best coaching effort, but when they were dying in their WOD I cheered them on even harder than usual. Positive energy in the gym and outside of it goes a long way. Make sure you have a smile on your face as often as possible.

Strength:

Back Squat 5x5 (75% of 1RM)
255
255
255
255
255
(Felt really strong. I'll make a #10 jump next time)

WOD:

5 Rounds
-5 Thrusters (#95)
-Run 200M
6:00
(I probably underscaled the thrusters a little, but after heavy back squats I just wanted something I could fly through without stopping)

Mondays are for crying.

Paleo Goodness for Dinner:
Turkey Burgers w/ Fresh Guacamole & Turkey Bacon
Spring Green Salad w/ Homemade Vinaigrette

Another week off to a good start! My cheat day got a little epic yesterday...after the pancakes I moved on to pizza, wings and a little ice cream to drown my sorrows from the US Hockey loss. The cheat day wasn't great, but I honestly believe that if you don't have a little fun once a week then you're depriving yourself and it's harder to stay strict the rest of the week. As for the hockey game, it was a good game, and a great effort, but they came up a little short. No shame in second when you give it your all, no matter what the contest.

I stuck with Performance Menu today since it's been a week or two since I got some good snatches and clean and jerks in. Not a bad way to get your week going.

Strength:

Snatch 90% x 1 x 3
170
170
170 (Fail)
170
(all felt good and the 1 miss was due to being lazy on the turnover)

Clean & Jerk 90% x 1 x 3
220
220
220
(Cleans felt great, Jerks were a little off on the landing, but the last 1 felt solid)

Front Squat 55% x 2 x 10, 1 Min Rest
165 165
165 165
165 165
165 165
165 165

No Metcon

My thoughts for the day revolve around using negative thoughts as positive reinforcement. I've come to realize that anyone's doubt in me, even my own self doubt, has become fuel to my fire. I don't believe that anyone is God given better than anyone else, but I do believe that those that are willing to work harder than others and make up for their shortcomings will prevail in many situations or at the least raise a few eyebrows. Take USA Hockey as an example; no one gave them much of a chance going into the Olympic Hockey tournament but they believed in themselves, worked their asses off and came within 1 goal of Gold. The same principles apply to much of what I've tried to do in my life. Whether it be saving my fraternity in college from going under, even when we had only 5 members, or going from a lazy, 265 pound 19 year old with high cholesterol to a pretty decent athlete today, I've always been fueled by doubt. I live to prove people, sometimes even myself, wrong. I think if everyone approached challenges in life with a little more swagger and a mind to prove a few haters wrong, they would surprise a lot of people, even themselves. No Ceilings!