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Well, now that I have completed the 60 day challenge for physical fitness at West Plano CrossFit I have decided to complete a new challenge.

1 Timothy 4:8
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

I thought about how I could apply the training and discipline that I put into physical fitness into a specific aspect of spiritual fitness. So for the next 40 days, I am going working on worship. First, I am going to examine everything I can from the Bible, then I am going to work on ensuring that I am indeed worshiping the way that God wants me to worship. I am going to keep updating the blog, so feel free to follow my progress here.

1 Timothy 4:8
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

Today I completed my final workout for the West Plano Crossfit 3C challenge. I also got all my measurements done as well. I lost a total of 4 pounds, I lost 6 pounds of fat, and gained 2 pounds in muscle.

  • Weight: 183 Pounds
  • Fat Weight: 21 Pounds
  • Lean Body Weight: 162 Pounds
  • Body Fat: 11.3%

Overall, I am glad I went through this because it was good to see just what I am capable of when I put my mind to it. But I am not sure that I want to continue to punish my body this much. I am tired of eating perfect foods and I am ready to have a little ice cream. I am also tired of being perpetually sore from the training. I trained my butt off for this competition. My exercise regimen included:

  • Crossfit 5x weekly
  • Weight Training 2x weekly
  • Running 2x weekly
  • Racquetball 1x weekly
  • Yoga 1x weekly
  • Stretching daily
  • Chiropractor 2x weekly

Though I have been working really hard on spending time with my Lord and savior Jesus Christ, I can’t help but think that I should put this much focus on training in righteousness. Thus the verse I posted at the top.

The Workouts

3/11/2012 – Fran

21 – 15 – 9

  • Thrusters 95#
  • Pull Ups

I hate this workout with a passion. My lungs are still burning. But, I took my time from 17:33 to 11:22. Which is a difference of over 6 minutes. I was very surprised about this time because my whole body has been extremely sore from Thursday’s workout. Every time I do this workout I am completely gassed.

3/10/2012 – p90x YogaX

Yoga is still weird, but it helps that I replaced all the corny music with some Christian songs. The stretching is very good, though this day I was hurting so bad I only got through half of it.

3/9/2012 – Rest Day

I just did some stretching because my body was hurting so bad from the Cindy workout.

Eating

Since I was done with the challenge today, I could have gone and had some ice cream but I didn’t. I am not saying I won’t in the near future, but I just wasn’t ready to quit. I have been sticking to the diet for the most part except for the post-race meal after the Austin half marathon.

Results are in for the 3rd benchmark workout. Today was I did the “Cindy” workout which is 5 Pull-ups, 10 pushups, 15 air-squats as many rounds of that as possible in 20 minutes. My previous best was 12 rounds plus 4 pulls ups. Today, I knocked out 14 rounds even. This is an improvement of 15% or almost 2 rounds. This time I around, I really focused on not wasting energy on the pull ups. The last time I muscled my way up and down in the early round which really sapped my energy. This time I tried to kip on every rep even if I didn’t feel like I needed to. As a result, I was able to get through the first 9 or 10 rounds without resting during the pull-up part of the workout. Pushups still turned out to be my nemesis though. I don’t know what it is about this workout, but somehow the pull-ups sap the strength in my shoulders for doing pushups. It is strange to struggle with these because by themselves I can do 100 pushups unbroken pretty easily. The air squats I use as a chance to rest some from the pushups and pull-ups. I need to go faster on these, but I am just trying to catch my breath. All in all, I felt pretty good about this improvement. Since this was mostly a cardio workout, I was not expecting to see much improvement.

My weight is still holding stable at about 179 pounds. I expect the official weigh in to be about 184 or so as I am heavier in the afternoon and am wearing shoes and such. I will say that I am looking forward to having a Jakes burger along with some ice cream when this is over. After that though, I think I am going to mostly keep to the regiment because I have seen such an improvement. I might cheat a little bit here and there. I do love those Bundt cakes.

The Workouts

3/8/12 – “Cindy”

20 Minutes AMRAP (as many rounds as possible)

  • 5 pull-ups
  • 10 pushups
  • 15 air squats

Result: 14 rounds

3/7/12 – Racquetball

As always, I love playing racquetball with my friends from Willowbend. I played a couple rounds of cut throat and one round of singles. I didn’t play all that well. Some days you feel like the game just slows down and you can anticipate much better. Unfortunately, yesterday was not one of those days. Still it was a great workout and I love playing with my brothers in Christ.

Eating

3/8/12

Breakfast

  • 2 Eggs + egg whites
  • Wheat toast

Snack

  • Edamame hummus

Lunch

  • Super healthy orange chicken and wheat pasta from last night
  • Fresh fruit

Snack

  • Whey protein shake

Dinner

  • Chili

3/7/12

Breakfast

  • 2 Eggs
  • Wheat toast

Lunch

  • Edamame hummus
  • Pork roast
  • Sautéed spinach & tomatoes
  • Wild rice
  • Black eyed peas

Snack

  • Whey protein shake

Dinner

  • Super healthy orange chicken and wheat pasta

Desert

  • Fresh fruit salad with strawberries, banana, raspberries, blackberries

 

 

 

Today I went into West Plano Crossfit and did a repeat of the “Grace” workout. Clean & Jerk 135 pounds thirty times in as little time as possible. I was feeling lethargic, so I wasn’t sure how this workout would turn out. I felt like I was going terribly slow. My lungs were on fire. In the end, I finished in 5 minutes and 18 seconds. I took almost three and a half minutes off my previous time of 8:44. When I finished, my lungs hurt so bad I felt like I was going to start coughing up blood. I couldn’t even slow down my breathing for the next 5 minutes. It should be noted that I worked this hard the last time. I left nothing on the table when I did the first workouts because I wanted to see just how much I could really improve.

The Workouts

3/6/12 – Grace

Clean and Jerk 135 lbs
30 Reps for time

5:18


3/5/12 – Rest day

I took some time to rest my back and shoulders to get ready for the next day.

Eating

3/6/12

Breakfast

  • 2 Eggs
  • Wheat Toast

Lunch

  • Chicken breast
  • Mixed vegetables

Dinner

  • Pork roast
  • Sautéed spinach & tomatoes
  • Wild rice
  • Black eyed peas

3/5/12

Breakfast

  • 2 Eggs
  • Wheat Toast

Lunch

  • Breakfast taco with eggs and bacon

Dinner

  • Chicken breast
  • Mixed vegetables
  • Baked red potatoe

The first result is in! Today I was feeling pretty good, my back was feeling good, and my legs were rested so I thought it a good day to knock out the deadlift. Over the past 50 days, I have increased my dead lift strength by 18 pounds to get a deadlift of 445 pounds. Although I only put 18 pounds (4% increase) on my dead lift, which is pretty darn good considering that I spent most of this contest focusing on the Austin Half Marathon. Running high mileage dramatically affects your ability to put on muscle. The initial results make me cautiously optimistic about the other workouts that might see at least some improvement there as well. I haven’t been updating the blog daily but I have kept to eating very healthy. I am looking forward to eating something bad for me when this contest is over.

The Workouts

3/4/12 Deadlift Max – 445 Pounds

After warming up, I tried first for 467 and was not able to move the bar more than a quarter inch above the ground so I went for 445. I am not sure I could have lifted another pound beyond this.

3/3/12 Chest & Shoulders

Went to LA Fitness and worked out on my Chest & Shoulders. I started with some push presses to work on my shoulder strength and was very pleasantly surprised that I was able to put twenty pounds on my push press and do the same reps as the previous week. This was huge for me. With my shoulder feeling almost completely well, I am able to start putting weight on them. I still have to be very careful to stretch and warm up well but this is a welcome change from the pain I was in before starting this competition.

  • Push Press – 14 reps @ 95#, 5, 5, 6 reps@ 155#
  • Pushups – I did a bunch of these between most of the exercises, probably around 300 total.
  • Decline Press (machine) – 14 reps @ 270#, 7, 7, 8 reps @ 320#
  • Y Press – 20 reps @ 20#, 15, 12, 12 reps @ 25#
  • Shrugs – 20 reps @ 270#, 12, 12, 12 reps @ 320#
  • Pour flys – 12, 12, 10 reps @ 15#
  • Incline cable flys – 12, 10, 10 reps @ 17.5#
  • Close grip bench press – 20, 16 reps @ 95, 12 reps @ 115 (keeping elbows in to concentrate on deltoids)
  • Flys – 20 reps @ 160, 10, 10 reps @ 220#

3/2/12 Crossfit

Snatches 30 @ 75, 30 @ 135, 30 @ 165, 30 @ 210# in 10 minutes.

I loved this workout. This movement is really a benchmark on my flexibility. 135 was impossible for me when my shoulders were bothering me. Now that my shoulders don’t hurt and my flexibility is getting better I was able to do 15 at the 135# weight.

3/1/12 Crossfit

3 rounds for time :

  • 200 m run
  • 32-double unders
  • 32-jumping jacks

Aftermath:

32-ball slams/sledge hammers

I wasn’t into this workout. I was tired and drained that morning but I got through it in 8:20. I was so drained that day that I kept hitting myself with the jump rope. This really stings when you are swinging it that fast.

2/29/12 – Rest Day

Eating

This weekend was very hard to eat right with Terah out of town. I managed to pull it off. Yesterday for example, I went to Jason’s deli and ordered half a meat eater sandwhich and a side salad. I pulled the roast beef off the bread and put it in the salad. Btw, that is a cheap way to eat at Jason’s you can put a ton of stuff on that side salad. So I got three eggs, and a bunch of healthy veggies to make a large hearty and healthy meal.

Today was a good day to workout. I slept in this morning until and decided to go to the afternoon crossfit.

The Workouts

For Time:

21-15-9 reps of:

  • Low hang Power Snatches (above the knee),
  • Snatch Balances

My shoulders and back were a bit tired from yesterday, so I went with a 75# bar. That weight was fine for the power snatches, but I had some difficulties with the Snatch balances. My shoulders could not handle lowering the weight behind my neck, so I dropped down to 45# for snatch balances. I finished in 10:50. Then hit the rower for 500 meters which I finished in 1:56.

Eating

Breakfast

  • Wheat toast
  • 2 Eggs

Lunch

  • Meat loaf
  • Broccoli
  • Green beans

Snack

  • Whey protein shake
  • Almonds

Dinner

  • Chicken breast
  • Broccoli
  • Fresh fruit salad

Last night I had plenty of sleep, but for some reason most of the day I was in a foul mood. My back must have gotten a good workout yesterday too, as it was really hurting this morning. I hate it when I am in a mood like this, as I could not focus in church as well. This afternoons workout sure did make me feel better though. I think I found the secret to a great workout. For an afternoon snack precisely 2 hours before my workout I had a protein shake (this time made with water) and I added a teaspoon of creatine to it. I was strong today, and able to superset my exercises without growing tired.

The Workouts

Chest & Shoulders @ LA Fitness

I had to get through this workout fast, as we had dinner plans. So I did an hour and a half worth of exercises in just under an hour.

  • 150 Pushups of various kinds
  • Thrusters 95# @ 6 reps, 115 @ 4 reps, 95 @ 6 reps
  • Push press 135# @ 4, 4, 5 reps
  • 1 arm decline press 80# @ 12, 12, 11 reps
  • Pour flys 15# @ 15, 15, 15 reps
  • Y Press 20# @ 17, 15, 15 reps
  • Shrugs 320# @ 10, 8, 270# @ 12 reps
  • 1 arm incline dumbbell press 60# @ 10, 10 reps
  • Shoulder flys 20# @ 10, 10 reps

Eating

Breakfast

  • 3 Eggs
  • French toast (ok a bit of a cheat there, but it was so good)

Lunch (KFC)

  • Baked chicken
  • Green beans

Snack

  • Whey protein shake with creatine

Dinner

  • 16oz sirloin steak
  • Broccoli
  • Sweat potato