Breakfast - None. I woke up late, blah, blah, blah this no breakfast thing is becoming a pattern. A bad one.
Lunch -Bistro salad (I was trying to go out on a limb and get something new at UFood... but didn't.
SWOD
Squat 5x5 @150
CFFB DWOD:
AMRAP in 15 min of
5 Anyway Overhead @ 185lbs
10 Push-Ups
15 GHD Back Extensions
6+2pjs
(awful)
Dinner - Lemon pepper ham, raw carrots, cinnamon apples, milk
Snacks... I see some almond butter in my future
Showing posts with label GHD hypers. Show all posts
Showing posts with label GHD hypers. Show all posts
Monday, March 15, 2010
Thursday, February 4, 2010
Anatomy of a craving
CFFM Strength WOD:
Bench Press
"Intensity + Eccentrics" 1, 1, 1, 1, 1, 1, 1
*Refer to 01.22.10 for recent 5-RM
Core Work:
GHD Sit-Up & Hip Extension, 3 sets 15 reps each
6 AM I shared some bench time with MK. Hit a 1 RM PR of 175. I have discussed many of times how much my bench sucks and how I am happy with the improvement as slow as it may be. I really wanted 180 today, I didn't get it. Boo hoo. Did a little core work after that so I can look super sexy for my pictures. I need to work on my tan or maybe I will do a little Jersey Shore spray on action.
My after WOD breakfast was a tall whole milk & Robb Wolf's sweet potato / apple compote with pork loin (I got the ok from coach as a post-wod meal) and it was extremely yummy. However it caused some problems. First I didn't have coffee which was bad because that helps suppress appetite, I was planning on eating what would have amounted to 1 smallish sweet potato, one gala apple, and half a pound of pork (pre-cooking weight). Well I only could eat half. The carbs definitely filled me up fast but around 10 I was pretty hungry. Here in lies the problem, I didn't bring any snacks along, and my plan was for a simple grilled chicken salad at UFood (an awesome healthy fastish food restaurant in Naples) just didn't seem to be enough. The craving struck.
Phase 1: Desire
I want a fucking sandwich, something savory with lots of some random slightly spicy sauce. Bread, not some shitty ass bun from a fast food joint but something like ciabatta or artisan. Cheese, oh god there has to be cheese. Meat stacked high. I want something big so that after I scarf it down and I am guaranteed the "itis" after. Shit, while I am at it how about a giant ass milk shake to wash it down. Why do these emails keep interrupting my day dreaming.
Phase 2: Guilt
No, no, no. I am trying to WIN the paleo-challenge. I must keep my eating as clean as I can. I have already relented all three weekly cheats to Superbowl Sunday, I can't just give in to my craving. I can do it. I can survive another day of eating rabbit food for lunch. There is no reason to eat some nasty ass, junk food, (yet completely delicious) sandwich. Its not good for me. Just let it pass. Now get back to work.
Phase 3: Compromise
What if I just get something that is a cheat but is still kind of healthy. That won't be bad, will it? Lets see what we have here. Oh a Chipotle Turkey Burger. See that isn't bad and it meets all my desires. I could even get a fruit smoothie instead of a shake. They use yogurt to make that... Greek yogurt! I can get steamed veggies on the side. See that is paleo. This is perfect! I really like the design of the UFood site, hmm I should be working.
... And back to Phase1: Fuck it, its still a cheat and if you are gonna cheat, cheat large!
Phase 2: SUPERBOWL SUNDAY. That is all you get. The turkey burger is still cheating, you are better than that.
Phase 3: Is a turkey burger really that bad? I mean come on its healthier then what you are day dreaming about.
Keep repeating all steps for 2 hours....
And now for the food log:
Breakfast: Robb Wolf's sweet potato / apple compote with pork loin & tall whole milk
Lunch: Bistro Salad from UFood (double chicken, sans feta cheese and dressing)
Snack: Organic mixed nuts and bottle of whole milk (stopped at Sweet Bay after a meeting)
Dinner: Naked sirloin steak fajitas (steak strips, yellow pepper, onion, Mexican salsa consisting of tomato, sorrento peppers, onions, salt and pepper) & tall whole milk
Desert: Fresh Strawberries
Bet you bitches thought I was gonna cheat, huh!
Suck it,
--Stuntman Mike
Bench Press
"Intensity + Eccentrics" 1, 1, 1, 1, 1, 1, 1
*Refer to 01.22.10 for recent 5-RM
Core Work:
GHD Sit-Up & Hip Extension, 3 sets 15 reps each
6 AM I shared some bench time with MK. Hit a 1 RM PR of 175. I have discussed many of times how much my bench sucks and how I am happy with the improvement as slow as it may be. I really wanted 180 today, I didn't get it. Boo hoo. Did a little core work after that so I can look super sexy for my pictures. I need to work on my tan or maybe I will do a little Jersey Shore spray on action.
My after WOD breakfast was a tall whole milk & Robb Wolf's sweet potato / apple compote with pork loin (I got the ok from coach as a post-wod meal) and it was extremely yummy. However it caused some problems. First I didn't have coffee which was bad because that helps suppress appetite, I was planning on eating what would have amounted to 1 smallish sweet potato, one gala apple, and half a pound of pork (pre-cooking weight). Well I only could eat half. The carbs definitely filled me up fast but around 10 I was pretty hungry. Here in lies the problem, I didn't bring any snacks along, and my plan was for a simple grilled chicken salad at UFood (an awesome healthy fastish food restaurant in Naples) just didn't seem to be enough. The craving struck.
Phase 1: Desire
I want a fucking sandwich, something savory with lots of some random slightly spicy sauce. Bread, not some shitty ass bun from a fast food joint but something like ciabatta or artisan. Cheese, oh god there has to be cheese. Meat stacked high. I want something big so that after I scarf it down and I am guaranteed the "itis" after. Shit, while I am at it how about a giant ass milk shake to wash it down. Why do these emails keep interrupting my day dreaming.
Phase 2: Guilt
No, no, no. I am trying to WIN the paleo-challenge. I must keep my eating as clean as I can. I have already relented all three weekly cheats to Superbowl Sunday, I can't just give in to my craving. I can do it. I can survive another day of eating rabbit food for lunch. There is no reason to eat some nasty ass, junk food, (yet completely delicious) sandwich. Its not good for me. Just let it pass. Now get back to work.
Phase 3: Compromise
What if I just get something that is a cheat but is still kind of healthy. That won't be bad, will it? Lets see what we have here. Oh a Chipotle Turkey Burger. See that isn't bad and it meets all my desires. I could even get a fruit smoothie instead of a shake. They use yogurt to make that... Greek yogurt! I can get steamed veggies on the side. See that is paleo. This is perfect! I really like the design of the UFood site, hmm I should be working.
... And back to Phase1: Fuck it, its still a cheat and if you are gonna cheat, cheat large!
Phase 2: SUPERBOWL SUNDAY. That is all you get. The turkey burger is still cheating, you are better than that.
Phase 3: Is a turkey burger really that bad? I mean come on its healthier then what you are day dreaming about.
Keep repeating all steps for 2 hours....
And now for the food log:
Breakfast: Robb Wolf's sweet potato / apple compote with pork loin & tall whole milk
Lunch: Bistro Salad from UFood (double chicken, sans feta cheese and dressing)
Snack: Organic mixed nuts and bottle of whole milk (stopped at Sweet Bay after a meeting)
Dinner: Naked sirloin steak fajitas (steak strips, yellow pepper, onion, Mexican salsa consisting of tomato, sorrento peppers, onions, salt and pepper) & tall whole milk
Desert: Fresh Strawberries
Bet you bitches thought I was gonna cheat, huh!
Suck it,
--Stuntman Mike
Monday, February 1, 2010
Back on the wagon
(C) Front Squat 3, 3, 3, 3, 3 @ 90% = 125
CFFB DWOD:
15 minutes AMRAP
5 reps - locked overhead anyway possible @ 185lbs
10 Push-Ups
15 GHD Back Extensions
7ish ( I lost count )
Tuesday, July 28, 2009
Why I started at CrossFit
Today's punishment:
Lots of options but I chose...
Handstand push up skill work
AND THEN...
Option 2.)
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Result: 1 RM @ 5 notebooks for the HSPU & 23:42
Pukey scale: 1 of 5
Sadism scale 3 of 5
When Jason asked me what my goals were when I started CrossFit, I said two things. ONE: I want my back to stop hurting. While today's WOD made my back hurt in all kinds of way, my CHRONIC back pain has ceased. I totally 100% attribute this to CrossFit. I am still not where I want to be as far as core strength but I am making progress. TWO: I wanted to be able to do handstand push ups. I am now 5 notebooks away from making that happen.
Suck it.
--Stuntman Mike.
Lots of options but I chose...
Handstand push up skill work
AND THEN...
Option 2.)
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Result: 1 RM @ 5 notebooks for the HSPU & 23:42
Pukey scale: 1 of 5
Sadism scale 3 of 5
When Jason asked me what my goals were when I started CrossFit, I said two things. ONE: I want my back to stop hurting. While today's WOD made my back hurt in all kinds of way, my CHRONIC back pain has ceased. I totally 100% attribute this to CrossFit. I am still not where I want to be as far as core strength but I am making progress. TWO: I wanted to be able to do handstand push ups. I am now 5 notebooks away from making that happen.
Suck it.
--Stuntman Mike.
Thursday, July 23, 2009
I'm back... BARF!!!!
I returned Tuesday night. I was too tired to go in at 6AM so I took yesterday's punishment at 6pm. And what punishment it was...
"The Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 KBS (24k)
50 Walking Lunges
50 KTE
50 Push Press (45 lbs)
50 GHD Hypers
50 WBS (20 lbs)
50 Burpees
50 D/U
Result: 54:52
Pukey Scale: 5 of 5 (after 15 burpees)
Sadism Scale: 5 of 5
Jason is the biggest asshole on earth. He knew I was coming back on Wednesday. Do I get a nice simple workout to ease myself back in after five days of awful eating and no significant work outs? No I get the filthy fucking fifty. FUCK YOU, YOU GOD DAMNED SADIST!!!!
I am not exactly sure why I even went in a 6pm. I knew Jason's sadistic ass would make anyone make up this brutal workout the next day so I could have taken an extra day to acclimated back to my normal routine and this hot, humid weather. In NE it was 80 with 50% humidity, absolutely beautiful weather (and the locals were complaining about the humidity!). Yesterday was 95 degrees (1 below the record set in 1936) with the sun beating in to the garage while it set. I got dehydrated just warming up. I knew I was in for trouble.
The box jumps and jumping pull ups went fine. Commies swings tripped me up in a bad way. I wasn't doing a good job of keeping my balance and these bitches wore me out quick, pushing me to a 4.5 on the pukey scale. The lunges weren't bad but the KTEs kept the pukey scale up. The push presses and back extensions went ok but I couldn't get the pukey feeling to subside. The wall ball shots were pure hell. I did them mostly in sets of ten but they kept pushing me to a 4.9 on the pukey scale so I had to take long breaks in between. Getting to 15 burpees was rough. I had made a couple of trips outside to puke. After 15 I finally lost it. This morning I checked and my rice from yesterday's lunch is still sitting in the plant bed on the left of the door, check it out! After my spat of pukiness and a little rest, I felt better and finished up the remaining 35 burpees in sets of 5. D/Us seemed impossible at that point but I struggled through the first half and then banged out 23 of the last 25 in a row; 2 more and it was all over, almost an hour over. My punishment for a week of gluttony.
10 1/2 hours later I was back at it again... today's punishment:
Result: 39 something
Pukey Scale: 3.5 of 5
Sadism Scale: 5 of 5
I didn't do so hot today. I blame this on not enough recovery time and still "hung over" from the trip. I ran through the first two rounds ok but I think that used up all my rest recovery energy. I slowed down quit a bit after that. Bleh. I hope to get back into it correct next week.
Tomorrow, I am going to do a run down of what I ate over vacation. I still haven't had a chance upload the pictures to the web as this morning took me way longer than expected at CF. You can see all the delicasies and other shit you wish you ate!
Suck it.
--Stuntman Mike
"The Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 KBS (24k)
50 Walking Lunges
50 KTE
50 Push Press (45 lbs)
50 GHD Hypers
50 WBS (20 lbs)
50 Burpees
50 D/U
Result: 54:52
Pukey Scale: 5 of 5 (after 15 burpees)
Sadism Scale: 5 of 5
Jason is the biggest asshole on earth. He knew I was coming back on Wednesday. Do I get a nice simple workout to ease myself back in after five days of awful eating and no significant work outs? No I get the filthy fucking fifty. FUCK YOU, YOU GOD DAMNED SADIST!!!!
I am not exactly sure why I even went in a 6pm. I knew Jason's sadistic ass would make anyone make up this brutal workout the next day so I could have taken an extra day to acclimated back to my normal routine and this hot, humid weather. In NE it was 80 with 50% humidity, absolutely beautiful weather (and the locals were complaining about the humidity!). Yesterday was 95 degrees (1 below the record set in 1936) with the sun beating in to the garage while it set. I got dehydrated just warming up. I knew I was in for trouble.
The box jumps and jumping pull ups went fine. Commies swings tripped me up in a bad way. I wasn't doing a good job of keeping my balance and these bitches wore me out quick, pushing me to a 4.5 on the pukey scale. The lunges weren't bad but the KTEs kept the pukey scale up. The push presses and back extensions went ok but I couldn't get the pukey feeling to subside. The wall ball shots were pure hell. I did them mostly in sets of ten but they kept pushing me to a 4.9 on the pukey scale so I had to take long breaks in between. Getting to 15 burpees was rough. I had made a couple of trips outside to puke. After 15 I finally lost it. This morning I checked and my rice from yesterday's lunch is still sitting in the plant bed on the left of the door, check it out! After my spat of pukiness and a little rest, I felt better and finished up the remaining 35 burpees in sets of 5. D/Us seemed impossible at that point but I struggled through the first half and then banged out 23 of the last 25 in a row; 2 more and it was all over, almost an hour over. My punishment for a week of gluttony.
10 1/2 hours later I was back at it again... today's punishment:
5 rds for time of
Run 200-M
10 Pull-Ups
20 Push-Ups
30 Air Squats
40 Sit-Ups
Result: 39 something
Pukey Scale: 3.5 of 5
Sadism Scale: 5 of 5
I didn't do so hot today. I blame this on not enough recovery time and still "hung over" from the trip. I ran through the first two rounds ok but I think that used up all my rest recovery energy. I slowed down quit a bit after that. Bleh. I hope to get back into it correct next week.
Tomorrow, I am going to do a run down of what I ate over vacation. I still haven't had a chance upload the pictures to the web as this morning took me way longer than expected at CF. You can see all the delicasies and other shit you wish you ate!
Suck it.
--Stuntman Mike
Friday, June 19, 2009
Two shitty workouts 12 hours apart
Yesterday's punishment (my lazy ass didn't get up at 6am so I hit up 6pm):
Courtesy of J.Gilson @ CrossFit "Again Faster"
AMRAP in 10 minutes:
10 Hang Power Clean [63/95]
10 Burpees
- - - - - - - - - -
Extra Work:
50 GHD Sit-Ups
50 GHD Hypers
Result: 4 rounds + 1 burpee
Pukey Scale: 3
Hey J.Gilson... FUCK YOU! Thanks for the horrible workout asshole. Did you and Jason become sadistic pen pals over craigslist or something? Had this one been a 5 min amrap I would have done fine and it wouldn't have been so bad but I started cracking at about 7 mins in and my cleans went to shit. Total failure the last 3 mins, that sucked. I cooled off in the hurricane that hit us right when the workout started. Felt good. Krock and Rob both felt pukey but didn't quite pop. (Just feeling pukey for Kristin is like a 6 on the normal pukey scale.) If you ain't puking you ain't trying. Had my cleans not failed me I would have been right there with them. The extra work sucked too. Thanks Jason, you dick.
Today's punishment (12 hours later):
Result: @125 (We'll have to find out this from Jason, he had some crazy math scribbled down that was supposed to be my time)
Pukey scale: 3.5 (No barf thanks to the breaks)
6AM was all slow getting going this morning, me included. Sarah and Jason tried to trick me into thinking we would skip the WOD and hit up Bennett's for some donuts... its too early for such pranks. The two paleos almost got me to believe it. By the time we actually got to this bitch of a WOD it was already 6:40. I weighed in this morning at 160 and for some stupid reason I thought that is what I was going to bench that. I have never even tried to bench that much before but fuck it, its Friday right? I quickly came to my senses as mixing the row would severely hinder my ability to push out 21 reps over my 5-rep max. No, I did 125 instead (78.125%). Man, it still sucked. Performance-wise I think I did ok. I hope Jason's CF football workout is extra hard today.
Suck it.
--Stuntman Mike
Courtesy of J.Gilson @ CrossFit "Again Faster"
AMRAP in 10 minutes:
10 Hang Power Clean [63/95]
10 Burpees
- - - - - - - - - -
Extra Work:
50 GHD Sit-Ups
50 GHD Hypers
Result: 4 rounds + 1 burpee
Pukey Scale: 3
Hey J.Gilson... FUCK YOU! Thanks for the horrible workout asshole. Did you and Jason become sadistic pen pals over craigslist or something? Had this one been a 5 min amrap I would have done fine and it wouldn't have been so bad but I started cracking at about 7 mins in and my cleans went to shit. Total failure the last 3 mins, that sucked. I cooled off in the hurricane that hit us right when the workout started. Felt good. Krock and Rob both felt pukey but didn't quite pop. (Just feeling pukey for Kristin is like a 6 on the normal pukey scale.) If you ain't puking you ain't trying. Had my cleans not failed me I would have been right there with them. The extra work sucked too. Thanks Jason, you dick.
Today's punishment (12 hours later):
3 rds of:
Row 750/500/250 Meters
SB Bench Press 21-15-9 [@ 75%/100% of Body Weight]
KTE 21-15-9
*Rest as needed between rounds
Result: @125 (We'll have to find out this from Jason, he had some crazy math scribbled down that was supposed to be my time)
Pukey scale: 3.5 (No barf thanks to the breaks)
6AM was all slow getting going this morning, me included. Sarah and Jason tried to trick me into thinking we would skip the WOD and hit up Bennett's for some donuts... its too early for such pranks. The two paleos almost got me to believe it. By the time we actually got to this bitch of a WOD it was already 6:40. I weighed in this morning at 160 and for some stupid reason I thought that is what I was going to bench that. I have never even tried to bench that much before but fuck it, its Friday right? I quickly came to my senses as mixing the row would severely hinder my ability to push out 21 reps over my 5-rep max. No, I did 125 instead (78.125%). Man, it still sucked. Performance-wise I think I did ok. I hope Jason's CF football workout is extra hard today.
Suck it.
--Stuntman Mike
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