I pretty much went all out on the Dollar Menu lol.

Okay, as for my current blog entries, I’m pretty much sticking to weekly summaries every Saturday. Why? It’s rather time consuming posting all of my meals and workouts here, and Saturday’s are perfect to relax and put up a blog entry.

And I also get to post pictures of my Carbicide Saturday meals

CrossFit has been awesome lately, as I’ve been setting some really nice records with my lifts, my running has become more consistent, and my endurance with bodyweight movements has been improving. For example, I just pulled off a 235# squat snatch the other day! Sooooo stoked about that.

While I don’t see myself competing in the CrossFit Open Sectionals again this year, I can definitely see myself improving more and more every single day. The reason I’m not competing is because of the weights. Last year, the sectionals involved a bunch of AMRAP workouts that anyone could do, even if that meant only getting a few rounds or reps in. As for my own benefit, a few weeks of doing workouts with heavy weights I can barely move won’t create the same response on my body as scaling down a normal class WOD.

You catch my drift?

I’d rather focus more on improving little by little than trying to shoot for the stars with the Open Sectionals right off the bat. Let’s be serious…I’m not getting into the top 50 to get into regionals…at least not for a while.

In other CrossFit news, did any of you check out the Reebok CrossFit commercial yesterday during the Giants/Packers game? Here’s the extended version of it in case you didn’t get to catch it:

Today’s post is gonna be short since I have a bunch of work to get done by tonight, so I’ll leave you with a breakdown of my eating and workout.

7:30am: Wake up and coffee (gonna shoot for 5:00am tomorrow so I can get more work done)
11:30am: BCAA’s
12:00pm: CrossFit class
1:30pm: Post-workout protein shake
2:00pm: Post-workout meal of leftover ham, chicken cutlets, and roast beef with some leftover apple pie (sorry not healthy, but I needed to eat it or just throw it away lol) and some diet soda. Took my multi vitamin and fish oil.
6:00pm: Dinner of a plateful of spinach salad with many bits of deli ham and turkey breast
12:00am: Sleep hopefully

The workout at my CrossFit gym today was pretty wild! We had to run outside…wtf?!?!? FYI, where I live it was 18 degrees fahrenheit today. I’ll admit that I still enjoyed the run.

A1. Bent over rows 6 reps: 95/135/135/135
A2. AMRAP Handstand Pushups (I’m terrible at these) 1/30 second hold x 3
WOD:
1 mile run
10 rounds of 10 double unders and 5 toes to bar
Another 1 mile run in the cold…
25:35

woof!

Okay, I’ll admit that I’m someone who was never really a fan of something like CrossFit gloves as I felt it was better to simply take care of your hands with some best practices. Things like filing down calluses and using lotion on the hands after showering. Then again, no matter what you do, you still might need those gloves.

Anyway…today was a really good workout, minus the tear I had during the pull ups.

Here’s our workout for today:
3 rounds of 90 second AMRAPs (as many rounds as possible) of
3 thrusters
5 pull ups
6 minutes rest in between rounds
Managed to get 4/3+7 reps/ and tore my hand in the last round. It’s too bad cause my butterfly pull ups were flowing today.

I had to do a mod for the next 90 second AMRAP which was as many burpee box jumps as possible. I forgot they were burpee box jumps, so I accidentally did 21 normal box jumps and switched over to BBJ’s at the last minute to get 9 for the first round. Then after a 5 minute rest, I got 13 burpee box jumps. If only I had CrossFit gloves, then maybe I could’ve done the hang power cleans that were supposed to be in this workout.

As for my nutrition today, it was pretty straightforward.

8:00am: Wake up and coffee (stayed up late the night before)
11:30am: BCAA’s
12:00pm: CrossFit class
2:00pm: Protein shake, roast beef, eggs, banana, diet soda, and took my multi and fish oil supps
6:00pm: Dinner of fish, some chicken cutlet, bowl of greens, diet soda
12:00am: Plan to sleep

This morning, my weight was at 173 lbs, a 3.5 lb difference from yesterday. I’m glad to see the water weight quickly falling off as expected. Once I lose the water, I know the weight loss will get a lot slower.

Okay, so day 1 was pretty solid. I went along with the typical intermittent fasting protocol suggested by LeanGains.com. Here’s a breakdown of my day’s schedule:

7:00am: wake up (I generally wake up at 5:30am, but New Year’s Day messed with my sleep a bit) and have my coffee/start work (I work from home)
11:30am: Have my BCAA’s just before the workout
12:00pm: Hit up my CrossFit class
1:30pm: Pound a protein shake with water
2:00pm: Have meal 1 with some leftover roast beef and ham (yeah…not that Paleo…but I’m trying to get in my protein numbers for the day) along with a banana. My protein portions are huge since I only eat 2 big meals a day. That 6 small meals a day thing is a myth. Think overall caloric intake for the day. Took in my multivitamin and fish oil as well. Drank diet soda…
6:00pm: Took a 20 minute nap so I could get more work done after dinner
6:30pm: Dinner of a solid portion of chicken cutlets with a plateful of greens. Used a bit of light soy sauce on the spinach. Yep, still drank some diet soda again…
10:00pm: Planned bedtime

Only 2 meals?!?!? Yep, it’s an experiment with the info I read on LeanGains. In the past, eating only 2 or 3 meals a day has worked for me as long as I eat enough in general and don’t pig out on the bad stuff. The most important macro to get in is the protein intake. That’s a must, especially when cutting so you don’t lose that much muscle in the process.

My starting weight this morning was 176.5 lbs. I’m about 5’7″. My goal is to get down to 145 lbs., which was my weight right before entering college and indulging on Domino’s 5-5-5′s lol. Here are pics from about an hour ago:

Thanks to CrossFit for almost the past 2 years, I’ve managed to get much stronger and build more muscle than I’ve ever had in my life, yet my nutrition has not be consistent. My goal with this blog is to hit 145 lbs by June 2012. From there, I’ll either maintain that weight and continue progressing with my performance or I’ll go for a lean bulk to take my CrossFit performance to a whole new level.

So how was today’s workout? Here’s what I did:

A. Deadlift cluster 1.1.1 x 3 (10 seconds rest between reps/2 minute rest between sets)
315/315/320
B. Push press cluster 1.1.1 x 3 (same rest timing)
155/165/175
WOD
10 minute AMRAP
10 ring dips (2 rounds)/pushups (Rx is 25# weighted dips)
10 deadlifts @ 185# (Rx is 225#)
6 Rounds

Overall, I was pretty happy with my results for this workout, especially being the day after new year’s day with all that celebrating that day and the night before. Ring dips, even at body weight, were tiring out quickly, so I switched to pushups after 2 rounds. Pushups are another big weakness of mine, so I had to just keep at it. At least I’ve been improving lately with these. With deadlifts, even though I have a decent 1 to 5 rep max, when it comes to high rep deadlift workouts, I just can’t do Rx or close to Rx weights. My stamina just isn’t there and also I tend to tweak my back if I force it.

Alright, so that’s my first post. Looking forward to my first Carbicide Saturday

For 5 years, I’ve been shooting for that elusive 6 pack, and while that isn’t my main goal anymore, it’s something I really want to achieve in the coming months and maintain. I look forward to reading your comments and starting discussions with you all regarding nutrition, CrossFit, and just living life in general.

Rather than start this in the new year, I’m starting NOW. So when will your journey begin?

-FitFastFoodie