Continuing to Improve

January 26, 2009 · Filed Under crossfit metro blog, work out of the day · Comment 

My 50K trail race went very well, and I attribute much of mu ultrarunning success to my CrossFit training and CrossFit Endurance.

Back in the saddle. We’ll call today’s WOD just that…

WOD – Back in the saddle

  • Overhead squats progressions up to 140lbs
  • Handstand push-ups (up to 8 with some cheats)
  • 21 kipping pull-ups
  • 11 bar muscle-ups (with bench aid)
  • Back extensions progressing with weighted ball, couple sets at 13 reps
Diet: Been poor on the diet. Ate poorly out of town and aftere my race. Spent some days at home eating poorly as well. Not good. …but back in that saddle as well.
 
*** Won’t weigh myself until Friday to allow myself to get backto normal.

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Rest is No Fun

January 22, 2009 · Filed Under crossfit metro blog · Comment 

Rats.

I’m resting today due to an upcoming 31 mile trail race in the hills of Huntsville, Alabama this coming Saturday. This is where my love for multiple training disciplines overlaps.

There is just no way I can swing lunges a day and half before running a long trail race – especially since I’m feeling the last two days.

BUT, I’m still poking around. Staying loose and perhaps skills training a little this evening.

Weight: 194 this morning, back on track from the gluttunous weekend. Looks like I’ll be running at this weight on Saturday which is not optimal.

Diet: portion control is saving me because I’ve been forced to eat in a hurry, and not-so-wonderful. Sticking to my steak salads or sushi at lunch, a little fruit and nuts at breakfast, mid-day protein drink with water, and, for the most part, sensible dinner at night.

It’s not perfect, but as always, diet and nutrition is my nemesis – portion control is my best defense.

All this being said though, my physique continues to transform for the better. More abs and more obliques are starting to show which means a transformation is occuring, despite being over 190.

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