It looks like Kelly has assigned us a mission of sleeping 9 hours a night for this week starting today. But I am not sure I can. I work 2pm-2am Fri+Sat and 9-9 on Thurs.
Don't get me wrong, I love the idea but I don't know if I can do it. I might have to save this challenge for my holidays in December. I'll do what I can now.
My prediction for getting 9 hours of sleep for 4 weeks is that I would lose 5 lbs, feel better, have more energy and I bet that my eyes would be less tired and less puffy.
Sunday, November 8, 2009
"Nate"
I went to CFR today for "Nate", the nasty AMRAP Hero WOD. I hadn't done it before and I probably won't do it again for a while. I remember saying that I shouldn't do Muscle-ups with HSPU's a before and totally forgot about it today.
"Nate"
AMRAP in 20 min.
2 MU
4 HSPU
8 Bell Swings (2 pood/70#)
I got 12 rounds plus 2 MU's and 3 HSPU's.
I figured that 10 rnds would have been good but there was an all-star cast in the gym today and I think they pushed me a bit extra. Nice work guys, especially Blair who had only done 1 MU till today.
My total numbers: MU: 26 HSPU: 51 BS:96
Recovery: Hung out at CFR for the next hour. Then went to Cosco for groceries. Then went to Safeway East for more. Grabbed a whole milk, decaf Latte at Safeway. Then came home and ate a chicken breast, fish oil, vit D and some pinapple. Then took a 20 min alternating shower. Then cooked a bunch of steak and some sausage. Then ate again. Steak, Sausage, salad, nuts and an orange with a green tea to drink. And some more fish oil.
As Robb Wolf says,
"How do you look, feel and perform?"
I am pretty happy with where I am right now.
"Nate"
AMRAP in 20 min.
2 MU
4 HSPU
8 Bell Swings (2 pood/70#)
I got 12 rounds plus 2 MU's and 3 HSPU's.
I figured that 10 rnds would have been good but there was an all-star cast in the gym today and I think they pushed me a bit extra. Nice work guys, especially Blair who had only done 1 MU till today.
My total numbers: MU: 26 HSPU: 51 BS:96
Recovery: Hung out at CFR for the next hour. Then went to Cosco for groceries. Then went to Safeway East for more. Grabbed a whole milk, decaf Latte at Safeway. Then came home and ate a chicken breast, fish oil, vit D and some pinapple. Then took a 20 min alternating shower. Then cooked a bunch of steak and some sausage. Then ate again. Steak, Sausage, salad, nuts and an orange with a green tea to drink. And some more fish oil.
As Robb Wolf says,
"How do you look, feel and perform?"
I am pretty happy with where I am right now.
Sub 30 min WOD
Ok, I took a little heat for opting out of yesterdays 9am WOD. I explained to a few people that I haven't worked out much this week and I want to get my Crossfit WODs in while I can. I typically avoid WODs that are going to take me longer than 25-30 min. Ideally I like to do WODs that are in the 15-20 min range with about one a week being less than 10 min. If I have been getting all my WODs in, I don't mind jumping in for a long one here and there but I have a plan and am trying to stick to it.
Crossfit WODs are designed to be finished in under 20 min for the most part. If it is going to take a person longer, then in my opinion the WOD needs to be scaled to make it shorter (not easier) for that specific person. For me the 10 am version of yesterday's WOD looked better(scaled to my specific needs). For the 9am WOD my 5 km time alone is 25 min so I figured I would be in the 40-45 min range. I am avoiding this right now but I don't see a problem with other people doing it. It comes down to goals right. You are definately going to be getting a positive endurance adaptaion from a workout like this.
My goals involve reducing stress-cortisol while still doing Crossfit and maximizing the positive adaptations that Crossfit will give my body. Managing the stress from Crossfit workouts is a funny thing. I am considering it a trade off, great adaptations for some not so great stress to deal with. Hopefully with my diet I can minimize the lasting effects of the stress.
Does this sound like a big fat excuse for avoiding a 25-30 min run in the cold?
9 am WOD
5 rounds for time:
400m run
10 PLU
20PU
30BJ (24")
Time was 28:37 with the 20# vest.
I underestimated the box jumps and may have been better off without the vest. I think it would have been maybe in the 19-23 min range without the vest. I was also in a fasted state without any caffeine. And following a 20hr fast the day before so I may have been a little low on E.
Ok, that sounds like a big fat excuse.
Crossfit WODs are designed to be finished in under 20 min for the most part. If it is going to take a person longer, then in my opinion the WOD needs to be scaled to make it shorter (not easier) for that specific person. For me the 10 am version of yesterday's WOD looked better(scaled to my specific needs). For the 9am WOD my 5 km time alone is 25 min so I figured I would be in the 40-45 min range. I am avoiding this right now but I don't see a problem with other people doing it. It comes down to goals right. You are definately going to be getting a positive endurance adaptaion from a workout like this.
My goals involve reducing stress-cortisol while still doing Crossfit and maximizing the positive adaptations that Crossfit will give my body. Managing the stress from Crossfit workouts is a funny thing. I am considering it a trade off, great adaptations for some not so great stress to deal with. Hopefully with my diet I can minimize the lasting effects of the stress.
Does this sound like a big fat excuse for avoiding a 25-30 min run in the cold?
9 am WOD
5 rounds for time:
400m run
10 PLU
20PU
30BJ (24")
Time was 28:37 with the 20# vest.
I underestimated the box jumps and may have been better off without the vest. I think it would have been maybe in the 19-23 min range without the vest. I was also in a fasted state without any caffeine. And following a 20hr fast the day before so I may have been a little low on E.
Ok, that sounds like a big fat excuse.
Friday, November 6, 2009
Something wicked this way comes
Chris is reading again. This is bad news for those who are close to me because you will no doubt be smothered with totally uninvited, unsolicited advice stemming from whatever book I am plowing through right now.
It's about 10pm on a Friday night and I am (well just before picking up the laptop)sitting here drinking a nice Napa cab from the new wine shop, reading, "Lights Out: sugar, sleep and survival" while Kelly is "reading" Harlan's notes on the nutrition cert. Yes, I know that we are totally geeks.
This book is a little crazy so far and I am not sure what to make of it. I am 37 pages in and as far as I know I am the first of our Paleo community to read it so there is no support out there. The book is a little dark but fun to read. So far it has mentioned human extinction about twenty times and taken some pretty nasty shots at Thomas Edison.
Robb wolf tells me to fix my diet and it only took a couple Crossfit WODs for me to listen but now he is telling me to sleep 9+ hours a night? How is that even possible? I've always been an early riser and I have never stayed up that late but 9+ hours a night sounds impossible. Let's look at it. I have a 4 year old and a 2 year old. Assuming that their "circadian rhythms" aren't screwed up yet I should get up with them as nature intended. That call comes around 06:30 hours most days ans maybe 06:45 here in late fall. Counting back from there I should be going to bed at 21:00 hours (9:00pm). I don't think that I could manage that. Screw the Paleo challenge, that was easy, try actually getting 9.5 hours of sleep each night for one month? I bet we would all fell a lot better.
I am looking forward to reading more in this book and hopefully it will give me some way to achieve better health with a little less than 9.5 hours of sleep.
Just think about what a couple extra hours of fat burning and rest would do for us. Not to mention the reduction in those nightime carbs that we all crave. The carb thing, as the the book states, is due to our bodies being put into a perpetual August, which would a fattening time while preparing for the food shortages of winter? Kind of interesting eh?
It's about 10pm on a Friday night and I am (well just before picking up the laptop)sitting here drinking a nice Napa cab from the new wine shop, reading, "Lights Out: sugar, sleep and survival" while Kelly is "reading" Harlan's notes on the nutrition cert. Yes, I know that we are totally geeks.
This book is a little crazy so far and I am not sure what to make of it. I am 37 pages in and as far as I know I am the first of our Paleo community to read it so there is no support out there. The book is a little dark but fun to read. So far it has mentioned human extinction about twenty times and taken some pretty nasty shots at Thomas Edison.
Robb wolf tells me to fix my diet and it only took a couple Crossfit WODs for me to listen but now he is telling me to sleep 9+ hours a night? How is that even possible? I've always been an early riser and I have never stayed up that late but 9+ hours a night sounds impossible. Let's look at it. I have a 4 year old and a 2 year old. Assuming that their "circadian rhythms" aren't screwed up yet I should get up with them as nature intended. That call comes around 06:30 hours most days ans maybe 06:45 here in late fall. Counting back from there I should be going to bed at 21:00 hours (9:00pm). I don't think that I could manage that. Screw the Paleo challenge, that was easy, try actually getting 9.5 hours of sleep each night for one month? I bet we would all fell a lot better.
I am looking forward to reading more in this book and hopefully it will give me some way to achieve better health with a little less than 9.5 hours of sleep.
Just think about what a couple extra hours of fat burning and rest would do for us. Not to mention the reduction in those nightime carbs that we all crave. The carb thing, as the the book states, is due to our bodies being put into a perpetual August, which would a fattening time while preparing for the food shortages of winter? Kind of interesting eh?
NWQ at CFR
I was at work this week and we skipped our lunch breaks everyday so I haven't worked out since Sunday the 1st.
I decided to skip the usual Friday play date in order to go to CFR and workout. The place was pretty busy when I got there but cleared soon after I took my shirt off:)
I wanted to do the WOD from yesterday, the NWQ-Northwest Qualifier from the regional qualifications. It is as follows.
5 rounds for time of:
3 Muscle-ups
30 Wallball
6 SudoDeadliftHighPulls
My time was 15:29. MU were fine, I paced through the WallBall and the SDHP's were freakin heavy. I think sub 15 is totally doable for me if I was in top form. Today I am messing with IF after four days of sitting (bad) and four evenings of carb loading (worse).
I looked up the results to see where I may have placed on this WOD. Out of 48 guys, 28 were sub 15 min. The slowest guy in the bunch was 19:49 and the fastest was 9:13. I wouldn't even have been in the top 10 on this WOD. If I figured in my projected other scores and I may have placed in the low 40's. I guess I need to be stronger.
As I was typing this my latest book shipment arrived, yah!
I decided to skip the usual Friday play date in order to go to CFR and workout. The place was pretty busy when I got there but cleared soon after I took my shirt off:)
I wanted to do the WOD from yesterday, the NWQ-Northwest Qualifier from the regional qualifications. It is as follows.
5 rounds for time of:
3 Muscle-ups
30 Wallball
6 SudoDeadliftHighPulls
My time was 15:29. MU were fine, I paced through the WallBall and the SDHP's were freakin heavy. I think sub 15 is totally doable for me if I was in top form. Today I am messing with IF after four days of sitting (bad) and four evenings of carb loading (worse).
I looked up the results to see where I may have placed on this WOD. Out of 48 guys, 28 were sub 15 min. The slowest guy in the bunch was 19:49 and the fastest was 9:13. I wouldn't even have been in the top 10 on this WOD. If I figured in my projected other scores and I may have placed in the low 40's. I guess I need to be stronger.
As I was typing this my latest book shipment arrived, yah!
Monday, November 2, 2009
New Blog to Read?
This one was linked on MDA and looks very interesting. I might have to add it to my list of daily reading. Girl Gone Primal
Fran, Grace and I am done the Primal Blueprint
So "Fran" was Thursday. After a big Sprint WOD like that I took Friday off to recover my rickety old body and then Saturday was Halloween so we were busy with the kids most of the day. We had friends over on Friday night so I had a little recovering to do from that anyway. I took a nap and crawled through the Halloween maze with the kids about 5 times. That was actually a perfect primal workout! I caved and ate some crap on Halloween night.
Sunday, well a bunch of of people decided to have a "Grace" off so I had to partake. I hadn't done "Grace" May 28, 2008. My time then was 5:50 as Rx'd.
I took a nap before we left and this time I did it in 2:40! Big improvement on a little WOD. I wasn't a big fan of doing back to back sprints but I guess it's ok once in a while especially with the extra rest and naps I snuck in this weekend.
Other big news form the weekend is that I finished the Primal Blueprint. So I don't have anything to read right now. Kelly and I decided to do another book order but this time through chapters so we would get it sooner. In the meantime I'll finish up a novel or two for some "fun" time reading.
A word on the Primal Blueprint. The book is an excellent balance between fitness, health and nutrition. It is in line with everything I have read with a the small exception of saturated fats. If you want to read something that covers off nutrition and fitness I totally recommend this book. This coupled with the MDA blog you have everything you need to know. It is especially well suited for people who love Crossfit but aren't serious about hitting the three on one off schedule. My current plan is to follow the PB lifestyle with extra work on the fitness side. I am trying to continue Crossfitting but I am also trying to minimize the negative impacts of intense exercise and optimize rest and recovery. More to come on this I hope. The next things I'll be reading are most likely the books on sleep and adrenal fatigue.
Also the PB is written in a laid back style that is easy to read. I think it is available through Amazon and Chapters now so you might be able to save some cash on shipping. If you buy it through the MDA site it's a nit pricey...but that didn't stop me from buying a copy for my parents.
Sunday, well a bunch of of people decided to have a "Grace" off so I had to partake. I hadn't done "Grace" May 28, 2008. My time then was 5:50 as Rx'd.
I took a nap before we left and this time I did it in 2:40! Big improvement on a little WOD. I wasn't a big fan of doing back to back sprints but I guess it's ok once in a while especially with the extra rest and naps I snuck in this weekend.
Other big news form the weekend is that I finished the Primal Blueprint. So I don't have anything to read right now. Kelly and I decided to do another book order but this time through chapters so we would get it sooner. In the meantime I'll finish up a novel or two for some "fun" time reading.
A word on the Primal Blueprint. The book is an excellent balance between fitness, health and nutrition. It is in line with everything I have read with a the small exception of saturated fats. If you want to read something that covers off nutrition and fitness I totally recommend this book. This coupled with the MDA blog you have everything you need to know. It is especially well suited for people who love Crossfit but aren't serious about hitting the three on one off schedule. My current plan is to follow the PB lifestyle with extra work on the fitness side. I am trying to continue Crossfitting but I am also trying to minimize the negative impacts of intense exercise and optimize rest and recovery. More to come on this I hope. The next things I'll be reading are most likely the books on sleep and adrenal fatigue.
Also the PB is written in a laid back style that is easy to read. I think it is available through Amazon and Chapters now so you might be able to save some cash on shipping. If you buy it through the MDA site it's a nit pricey...but that didn't stop me from buying a copy for my parents.
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