3 weeks of strict dieting...

So it has been one year since I started the Abs diet/Paleo. Thought I might post some pix from this morning's WOD.

Here are previous posts:

Sunday, May 18, 2008

Okay, so here is a progress report. The first four are most recent 5-16-08 and the last four are from the previous post.

Okay, so I need a tan. But I can notice detail. Hey, at this level of body fat, and the length of time it takes for one muscle fiber to grow on my body, this is great. I think I deserve that ice cream I got today...

Sunday, April 13, 2008

3 weeks of strict dieting...

Okay, so I listened to Melissa Pearo and took 3 weeks and followed a strict diet. I did have a few beers, but no unnecessary carbs or saturated fats other than that. Granted, I still ate 100 to 150 grams of fats mostly mono and poly. I followed, for the most part, 40% carbs, 30% protein, 30% fats. I did not measure anything or count calories. The first few pics are the result:


Okay, so I had a little trouble holding the camera which resulted in a bit of blur.

Here are the pics from 2/19/08 for comparison:


I think there is a noticeable difference. I also agree with the statement: Watching your body grow and change is like watching kids grow up. You won't notice it day to day, but after a few months, you'll notice a change.

Sunday 080629

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Well, I subbed HSPU's for Bench press for practice:

CFWU x 3 less Pull ups and Dips

Round 1:
10
10
Round 2:
11
11
Round 3:
13
13
Round 4:
11
11
Round 5:
10
10

Obviously I need to push myself harder in the gym...

I was hungover, and about to run outside to do this:

Saturday 080628

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Then I got called into work cause we kept losing power at the Radar. Isn't amazing how oblivious people are? I was going 70 trying to get to the radar to give AT back their precious primaries and every turn I get behind someone trying to go slooooowww or they get mad cause I am riding too closely so they slow down even more. If they only knew. Reminded me of most people and reality. Most of them are in their own little world, oblivious to the reality of war or their freedoms. It made me have to laugh when I thought about it.

So I fixed things and hung around for a bit. Then went to the gym close to the airport just in case things went down again.

I couldn't finish this workout. It was mean. So I got this done:

CFWU x 2

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips

Couldn't do the last round of Doubles and had to sub a 3:1 of parallel bar dips cause I had no rings. Total dips: 135

33:35

I was wheezing nonstop. Great workout, even if I am a pussy.

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I will sub beer in lieu of the evening workout tonite. I still don't feel normal from this morning. That was just damned brutal. The next 2 days should make up for it. Then a rest day on Monday on the way out to OK. Then things will pick up in more intensity.

I saw a HH60 Jayhawk at the airport today and talked with the Coasties running as aircrew. Even tried to be their duck. They already had a volunteer. Damn, to be on the hook again. Maybe I will get time to head down there and watch. Yeah, right.

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Friday 080627
3 rounds for time of:

Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Welcome to the suck! This kicked my ass so bad I had to lay down for 5 min afterward and almost didn't make it into work on time.

1:7:53
2:9:54
3:10: 47

The only change I made was the run was 1000 meters (the distance around the gym), and I had to run with a broomstick to fend off attacking finches.

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Practiced Hand stands for 35 min. My left calf is f---ed. Need healing...much better at holding a HS though. Mmmmm core training.

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Practiced double-unders 20min calves are really taking a beating this week. Ouch..

Wednesday 080625
"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Compare to 080329.

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Lt. Col. Dan Wilson, USMC, departing Commanding Officer, School Of Infantry West, has made an indelible impact on combat fitness.

"Dutch", CrossFit Games 2008 - video [wmv] [mov]

Of course, FGB reminds me everytime that I am not the great athlete I think that I am. My body is effing screaming at me to let it heal. Too bad, body, You'll get plenty of time to heal on the drive out to OKC next Mon. Pussy

Round 1: 96
Round 2: 88
Round 3: 86

So, no one read the comments on the Crossfit site and you'll still think I am an athlete. Those guys make me look like an old lady.

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Snatch 5-5-5-5-5-5-5 reps

95-105-115-125-135-135-135

CFWU x 3 with weighted vest

Coach wanted 1 rep max, but I needed to practice my snatches. Good workout and the back actually held out when my form degraded.

Monday 080623

Run 5 K

Post time to comments.

Compare to 080429.

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Gillian Mounsey, CrossFit Games 2008 - video [wmv] [mov]

29:30 with a 30 lb wt vest

Previous time from June 8th: 33:24

Did I mention the beautiful Xfit lady in the pic and video?

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5k run this evening

Practiced squats in the gym:

Overhead squat
Front Squat
Back Squat

7-7-7-7-7 reps ea

45-95-105-115-135(form degradation and had to set the bar down a couple times)

135-155-165-185-195

185-215 then had to clean up and go to work.

Very slightly tweaked my back, too, so I am kinda glad I stopped there.

Gonna wear the 30lbs this evening and run the 5k around the neighborhood.

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150 pull ups
150 push ups

Backyard workout

24:52

CFWU x 2

good thing I took last night off cause it was this same thing just less!

Friday 080620
Complete as many rounds in 20 minutes as you can of:

65 pound Thruster, 10 reps

10 Pull-ups

Post rounds completed to comments.

Compare to 080430.

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CFWU x 2

8 rounds, 10 thrusters, 1 pull up.

The pic of Eva is pure beauty and perfection. Crossfit women. Grrrrrr.

Sunday 080615

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

That's right, I made up Sun's workout cause I didnt do it yesterday. Rocked my abs. My core really pulled through on this workout. Getting stronger too. My OHS went way up from previously. Failed a couple times, but def good shit.

95-115-135-135-145x2 (failed)

185-195-225-235-235--this is where my abs kicked in and supported my back like a motherf%$#er

225-235-245-245-245-stayed low for now.

CF ttl tomorrow a.m. then some wt tng in the afternoon.

Practiced double unders with a weighted vest for 30 min. Lots more difficult, but I managed. Leg training if I can get to it tonite.

It's funny how we sweat the small things so much in life. As if small people with poor attitudes could affect how I do my job-they are simply that: small, and I still have lives to watch. I would say that's the big thing here-lives-and not the person of poor character that can't see that at this job.

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

23:47

CFWU x 3 with 30lb wt vest

Tough workout that I thought would be easy.

Here are the official results from Tri-state runner.com for Saturday's 5k:

21 94 Kiegel, Tony 29 22:25.15

Well, out of 128 runners, 21 is not so bad. And so my time was a bit off, but such is life. Good for a start. Lotsa good athletes and I can't wait to run another soon.

Tweet.

14 rounds:

Body wt or higher bench press
Pull-ups body wt

First two sets warm up

135 x10
5
185x7
5
225x2 wouldn't risk 3 without a spotter
8
205x4
8
205x4
7
205x3
7
195x4
8
195x4
8
195x4
6
195x4
6
195x4
5
190x4
5
190x4
8-don't know what got into me there, but I paid for it.
190x3
4

Finished up with 4 rounds:

Alt'ing bicep curls 40-50-50-50
Behind the neck triceps DB press 80-85-85-85

I was fairly pumped at this point. I swear, bodybuilding is so fake. Not that I mind having swollen arms, I just think that it's overrated. After this swelling goes down, I will be back to being a pip-squeak.
Evidently I am burning muscle mass more than fat. What to do with that last bit of fat? Nothing, I don't care at this point. I started today eating like a mad man. Only the healthy stuff though. I don't think I will see much of a difference in the mirror. Who really cares? I'm sick of the f!@*ing people that judge me on how I look and just want to train harder.

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For time:

50 Sit-ups
50 Double-unders
50 Sit-upsWalking Lunge
50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

I subbed L-sits and did 250 single-unders

I seriously thought this would be an easy one.

CFWU x 2

24:47

This next week will be intense. Gonna let some bones and muscles heal. Visit the old man and maybe fix him a burger or something like that.

5k run in Boonvile

22:22

Dont know what place I took. In the 30s or 40s out of about 300 runners. I will post the official time and place when they are published. Good run, I coulda ran harder and cut more time out, but new P.R. either way.

Friday 080613
"Michael"
Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080516.

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Uphill and Downhill Running Techniques with Brian MacKenzie - video [wmv] [mov]
Great Fitness Blog: fitzoneradio.com
Posted by lauren at 8:17 AM Comments (73)


I modified this one adding in the 30 lb wt vest

CFWU x 3 less situps and back ext.

Wt vest dragged me down, plus I ran 1000m (the distance around Elite on the roads) and held a broomstick in my hands cause I have been getting attacked by finches-one of which I almost got as it swung down for my doo-rag wearing skull.

Time before without the wt vest and a blown out back: 27:51

Time with wt vest and a healed back: 31:45

Seems about normal.

No late drinking tonite. 5K in Goonville in the a.m. Rest day for Crossfit. And I get to run the 5k without a wt vest.

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Thursday 080612
Seven rounds for time of:

10 One legged squats, alternating
12 Ring dips
15 Pull-ups

36:16 with 30lb wt vest.

The next trainer that looks like a twinkie with a butt crack and comes up to me to ask if I needed help working on something specific (all while I am trying for a good time) is going to get hit upside the head with my 1.5 pood kettlebell. I'm an athlete. If I wanted a big chest, arms, tiny legs, and a flabby gut with a side of sagging ass, I would bodybuild. No thanks. More Crossfit, please.

Evening W.O.

Sprint:

800m with 30lb wt vest
800m without 30lb wt vest
800m with 30lb wt vest
800m without 30lb wt vest
800m with 30lb wt vest

3:46
3:23
4:08
3:48
4:18

The first run without the vest comes up to just about sub 21 min. I went ahead and registered for the 5k in Boonville this Sat. I doubt my time will be sub 21 min, but I will def push it.

Wednesday 080611

Deadlift 3-3-3-3-3 reps

Post loads to comments.
Compare to 080425.

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The Bench Press: Arch, Mark Rippetoe - video [wmv] [mov]

Basics of Parkour: Environmental Awareness and the Roll, Jesse Woody - CrossFit Journal April 2006

CFWU x 3 w/ 30lb wt vest

225-285-285-285-285

Took it easy so my doc won't yell at me.

Finished my exam. Now I guess I carry the airport on my shoulders. Fun fun, more call outs.

Sprints this evening.

Rest Day.

Stormed thru my exam. Just a bit more tomorrow. I am going ahead and hitting the gym in the a.m. cause I honestly miss it. Then I think I can pull off an evening workout and then get back in time to cut grass.

Two HH65 Dolphin COAST GUARD helicopters landed and got a drink today at the airport. They were helping some of the flood victims up north. Of course, I was busy all day so I didn't get the chance to go over and talk to the aircrews. I can guess they are from Detroit, my old airsta. One was the 6523 which was a tail number I flew on. I miss you guys. Smooth tailwinds...

Ten rounds for time of:
12 Burpees
12 Pull-ups

26:28

CFWU x 3 with 30lb wt vest. Things really slow down with that little extra weight.

5k run with 30lb weight vest.

33:24

It was hot and sucked. I think I could have ran faster in the beginning, but I was trying to get used to the vest. I am really glad that I got this vest, and I think soon I will be using the full 50 lbs and wanting more.

Saturday 080607

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

18:15

CFWU x 3

Great work out, I did complete handstands with little or no assistance.

Practiced double unders. Turns out I still suck at them and have absolutely no coordination.

50 min

Run 5k today if I get my vest in or not.

Thursday 080605

Back Squat 5-5-5-5-5 reps

CFWU x 3

185-225-225-225-225

Wednesday 080604
Complete as many rounds in 20 minutes as you can of:

15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments.
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CrossFit Laguna Beach Grand Opening

4 measly rounds plus 15 pus and 9 push...pull ups are my bane and I just didn't have it in me today. Guess I should have followed the rest day as rxd.

Tuesday 080603

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

CFWU-full-x3

95-105-105-115-115-115(failed)-105-105-95-95

I really suck at these and my shoulders are wrecked. Stayed around and practiced snatches from the ground. Finished at 135 but at 115 I overshot and dropped the whole damned thing on the deck. Nice to not have back pain from these. Sucks to have shoulder pain.

Evening workout

50 and 75% wm ups

then:

3 of 15 Back squat
3 of 15 Front squat
1 of 15 OHS then failed going for another 15 at 13. My core was so wrecked I called it a day.

45 min

For time:

135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

20:55

My abs needed this. 10 min practice double unders.

Saturday 080531

For time:
135 lb Thruster, 10 reps
50 Single-unders
400m run

135 lb Thruster, 8 reps
50 Single-unders
400m run

135 lb Thruster, 6 reps
50 Single-unders
400m run

135 lb Thruster, 4 reps
50 Single-unders
400m run

135 lb Thruster, 2 reps
50 Single-unders
400m run

24:26 Hot outside. 84 degrees.