Pages

Saturday, February 27, 2010

CF Yongsan Baseline Workout

SATURDAY 100227

CrossFit Warm Up

3 sets of 10 reps of:

Squats
Samson Stretch
Sit ups
Back extensions
Push ups
Pull ups


Workout of the Day (WOD):

CrossFit Yongsan Baseline Workout

Run 800m
40 squats
30 sit ups
20 push ups
10 pull ups

CrazyHusband - 6:19
Eric - 6:22
Ryan - 7:05
Liz - 7:35
LaToya - 7:42
Henry - 8:55
CrazyWife - 9:04

Monday, February 22, 2010

30-Day Paleo Challenge Update - Day 22 MONDAY 100222

WOD this morning was Back Squat: 95# for me and 225# for CH (3x5) followed by Press: 65# and 120# (3x5).... then off to work. I had 3 eggs and some bacon with water for breakfast, 1/2 chicken and an apple at lunch, Steak & cauliflower for dinner, peppermint tea for dessert! Not bad considering I was left to cook/fend for myself! Crazy Husband is off for a week leaving me behind with the children - so we'll see if his absence makes a huge difference in our routine. Still plan on getting up early and hitting the gym tomorrow - the alarm is set, fingers crossed so we'll see how that pans out! Anybody want to hit the gym with me at 0600?

Sunday, February 21, 2010

30-Day Paleo Challenge Update - Days 19-21

SUNDAY 100221

Slept in today, didn't need breakfast after Saturday's big lunch. Steak and bacon for brunch. Salami for snack. Chicken tortilla soup for supper. Strawberry 'ice cream' for dessert. Delish...

SATURDAY 100220

Protein shake pre-workout then skipped breakfast to get to a big lunch in Osan at Chili's. Killed it with half rack of ribs, and chicken, and sirloin and shrimp with broccoli, sauteed mushrooms, and corn on the cob. Protein shake for dinner and weekend cheat small bowl of Breyer's Ice Cream.

FRIDAY 100219

Protein shake for breakfast post workout. Half chicken for lunch with an orange. Jerky and pistashios for snack. Weekday cheat after work for 'right arm night' (a large double).

Still hoping to get down below 225 by Sunday's 10k run; fingers crossed...

CrossFit Community

SATURDAY 100220

We had the largest group show up for a workout that we've had in a long time. It felt like a good CrossFit workout should; lots of shared suffering...


Newcomers Pauletta, Nick and Travis joined up with 'old timers' Henry, Gabriel, Eric, Alex, Steve, LaToya, Nicole, CrazyWife, CrazyHusband, CrazyMonkey, Bernadine and Nekkeya for a nice longish workout.

Workout of the Day (WOD)

180m run (run length of the gym floor 3 times)
Perform decending rep rounds of 10-9-8-7-6-5-4-3-2-1 after each run:
kettlebell swings (20kg/16kg)
wall balls (20lb/14lb)
box jumps (20in/12in)
sit ups
push ups

So it would look something like this:

Run
10 kb swings, 10 wall balls, 10 box jumps, 10 s/u, 10 pu
Run
9 kb swings, 9 wall balls, 9 box jumps, 9 s/u, 9 pu
Run
8 reps...
Run
7 reps...
All the way down to 1 rep of each exercise...

Steve was the first one done at about 28:00 flat. Gabriel was a close second at 28:58 and CrazyHusband was right on his heels with 29:01. Everyone else stopped near the 30-min mark. This one was a smoker...


We couldn't keep CrazyMonkey from joining in on the fun...!!!


Not sure how many laps he made back in forth in the gym but it was tiring just watching him go; pretty good for three years old...!!! And his running form perfectly resembles 'POSE' running too; hmmmm...


Steve tackles the 20-inch box jump. Those smoked my shins good...!!!


It started to look like a lot of standing around waiting for space to exercise but I think everyone was smoked at this point and just sneaking in some breaks...

Thursday, February 18, 2010

New Schedule for Saturdays

Starting this week we will be meeting at Collier Field House at 0900 every Saturday except during the Key Resolve Exercise.

30-Day Paleo Challenge - DAY 18

THURSDAY 100218

Still feeling good. Another protein shake for breakfast. Half chicken for lunch with an orange. This week's cheat: a slice of cake for LT Mitchell's promotion. Favorite Kalbi restaurant for dinner...

30-Day Paleo Challenge - DAY 17

WEDNESDAY 100217

Easy day getting back in the swing of things now that we are back home. Protein shakes for breakfast. Half chickens for lunch with an apple or orange. Hamburgers and brauts (minus the buns) for dinner. Wash it down with homemade Mango "ice cream"...

Tuesday, February 16, 2010

30-Day Paleo Challenge - DAYS 11-16

Well the trip to Japan did not turn out exactly as planned. For someone who is not in love with sushi, Japan can be a difficult place to avoid Paleo pitfalls. With rice and/or noodles present in nearly every dish and actually BEEF harder to find than a buxom blonde, the "caveman diet" was bound to take some hits. But when you know this going in, you can resolve yourself to enjoy some of the better aspects of cheating and then move on with your life when you get home to your own refrigerator and pantry...

TUESDAY 100216
Up early to get to the airport an hour before it opens so breakfast was some airport pastries and a hot dog. Lunch was a boxed lunch with a ham and cheese 'sandwich' and some pretzel-type thingies plus various juices and sodas. Dinner was at home and it was a magnificent first try at Paleo Coconut Curry Chicken!!! Finishing with some homemade mango and coconut milk 'ice cream'...!!!
MONDAY 100215
Some interesting Japanese Cup-o-Noodles for breakfast and then we hit the trolleys to find some lunch. A couple of very tiny steaks and some miso soups washed down with some decent Kirin beers. Finished up with more than a few grapefruit flavored Kirin 'beers' and one more bowl of Ramen for good measure...
SUNDAY 100214
Skipped breakfast, still full from the okonomiyaki. Headed to the famous Oyster Festival in Miyajima only to find ourselves on the "rapid ferry" to Matsuyama. Oops. Several hours and a few angry life saving Cokes later, we were into the best Oysters we'd every had. Off the third marathon ferry ride of the morning and I was ready for a decent Hiroshima creme-filled donut shaped like a maple leaf. Not sure how they got the oysters into that shape or made it look like a donut, but it was pretty darn good nonetheless. Found the deep fried creme filled versions later that day. Finished off our cheat filled day with a decent steak and some very, very good ice cream for Valentine's Day and Lunar New Year all rolled into one...
SATURDAY 100213
Started off the day right with a big ole hotel buffet breakfast replete with the obligatory runny scrambled eggs and mystery sliced pork (bacon?). Resolved to try the famous Hiroshima dish "okonomiyaki" which comes fried up with the thinnest of 'pancakes' topped with a huge mound of cabbage and bean sprouts, 3 strips of sliced pork and topped off with a fried egg with various tasty seasonings and sauces throughout. Wonderful culinary experience...!!! This is where we started to go downhill passing all the street food desserts and soda machines that we just couldn't pass up...
(Four days of pretty good cheating. Total penalties: $40,000Won each.)
FRIDAY 100212
Was worried about the "airplane" food and all of the tempting crap available in every airport but we made it through this day unscathed...
THURSDAY 100211
Pretty uneventful, regular work day with no cheats.

UPDATE: The weigh-in went better than expected. CrazyWife was only up two pounds and I was actually down two more pounds after our trip...

Wednesday, February 10, 2010

NO WORKOUT THIS SATURDAY

We will be heading to Hiroshima, Japan for the long weekend so there will be no CrossFit this Saturday. Hopefully there will be some shops and restaurants open for Lunar New Year...!!!

30-Day Paleo Challenge - DAY TEN

WEDNESDAY 100210

Starting to think we might just make this thing and once we get to Day 30 just keep right on going to a permanent lifestyle change. Super small protein shake for me this morning, nothing for CrazyWife and we made it to our rotisserie chicken and piece of fruit lunch on nothing more than a handful of nuts. If it wasn't for CrazyWife's carbo-headache, you wouldn't know the sugar-coated bliss that was the SuperBowl was just a few days ago.

More grilled meat at our favorite Korean BBQ Restaurant and everyone is happy and sane again and the headaches are pretty much gone. I decided a small bowl of Breyer's Vanilla Ice Cream was worth my one weekday cheat per week. I feel a little drunk on this luscious ice cream now. One thing you learn when you finally start to eat right -- make your cheats count!!!

Tuesday, February 09, 2010

30-Day Paleo Challenge - DAY NINE

TUESDAY 100209

Monday's sugar-fest has us feeling screwed up and run down. More Week 1 withdrawal symptoms...

A quick shake for breakfast carried us til 11:00 then a handful of almonds carried us til the 12-noon Korea BBQ Buffet all-you-can-eat!!! Then a bratwurst or two for dinner and we are slowly getting back on track.

It will be exciting to see just how much fat we can melt away without even trying!!! Once the cravings for sugar in all it's dastardly forms start to diminish, this begins to get very simple and sustainable...

30-Day Paleo Challenge - DAY EIGHT

MONDAY 100208

You Gee El Why - just like Goldie Hawn in 'Wildcats', our SuperBowl
cheat-fest was UGLY!!!

The good news is that CrazyWife and I were both down around eight
pounds in about a week without even really trying. The bad news is I
gained five pounds in under three hours (but it was fun...).

But we are both ready to give up sugar again because we can tell just
how crappy it makes us feel in the long run. (Did I mention how it
screws up my sleep - notice the time of this post...?)

I mean you wouldn't let your kids get messed up with anything that
produces that kind of addiction or those kinds of withdrawl symptoms
would you, i.e. Heroin, Nicotine, bread, pasta...?!??!!

Monday, February 08, 2010

SuperBowl Monday Workout

MONDAY 100208

Steve was the only one who showed up for some pre-game pain...

CrossFit Warm Up - 3 x 10

BACK SQUAT 5-5-5

Mike - 225
Steve - 135

PRESS 5-5-5

Mike - 110
Steve - 95

Now bring on the biscuits and gravy...!!!

NOTE: Pre-game weight 233.6 lbs (down 8 pounds from last Sunday - sweet!!!)

Stay tuned for the Post-game weight....!!!

(UPDATE: 238 lbs - gained 5 pounds in 3 hours...!!!)

Sunday, February 07, 2010

30-Day Paleo Challenge - DAY SEVEN

SUNDAY 100207

Is there anything better than bacon (at least with your clothes
on...?)???

Bacon and scrambled eggs for breakfast and Korean BBQ for lunch =
whatta day of eats!!!

Had to cash in my weekend cheat and one penalty cheat on two toddys in
anticipation of cheating like crazy for SuperBowl Monday...!!!

We are still working out on Monday at 0600 for any willing to brave
the cold...

Saturday, February 06, 2010

SuperBowl Monday Workout

For anyone interested in earning a few good cheats on Monday, I will be hitting Collier Gym on Monday morning at 0600 before the SuperBowl for some heavy back squats and shoulder presses.

Who's with me...?!??!!!

(If the gym isn't open til 0800 that day, then we'll just hit a quick WOD outside by the pull up bars...)

30-Day Paleo Challenge - DAY SIX

SATURDAY 100206

Felt pretty good this morning. No headache from yesterday. Got to breakfast about 10:00 after CrossFit and basketball and had a large helping of scrambled eggs and sausages. Had a hard time skipping on the biscuits and gravy but I'm holding out for some max cheats during SuperBowl Monday morning...

Made it all the way past a nap and lunch and ate an early dinner of grilled pork chops with leftover hamburgers and hot dogs. Finished off with a little blackberry "ice cream". Can't believe how sweet that stuff is when you cut the sugar out of your diet. Just frozen blackberries and one egg thrown in the blender or food processor. Good stuff...!!!

Thought about burning my weekend cheat on a can of Root Beer but I think I'll hold out for biscuits and gravy on SuperBowl Monday. That and some chips and cheezy sausage sauce...

Steve and Big Ryan, it's not too late to get in on this Challenge...!!! Read the rules from Day Zero and post your starting numbers there then post your daily meals, thoughts and/or challenges in the comments so we can keep each other honest and on track...!!!

Dumbbell Bear Complex

SATURDAY 100206

Dumbbell Bear Complex

5 Db Deadlifts
5 Db Power Cleans
5 Db Thrusters

Perform a complex every minute on the minute for 20 minutes.

Steve - 10 rounds
Ryan - 10 rounds
LaToya - 10 rounds


Big Ryan joined us for some Saturday fun after a long break from CrossFit. It was good to see him back...


We have not done this one since last October and it showed. This one kicked everyone's butt. Dumbbells are another overlooked tool you can use in the gym to get in a great workout. If only they'd move all those stupid machines out of the way.

CrossFit: "We don't use machines -- we make them."


LaToya looking strong in the top of the thruster...

Tabata Treadmill Sprints
Six rounds of 20-sec sprints, 10-sec rest with an incline of 15.0.

Steve - 4.5 mph
Ryan - 4.3 mph
LaToya - 4.0mph


CrazyMonkey and I finished with some tandem handstands...

Friday, February 05, 2010

30-Day Paleo Challenge - DAY FIVE

FRIDAY 100205

Was starving all morning after a quick protein shake for breakfast. I think the 6am deadlifts and tabata sprints had me extra out of gas. Made up for it at lunchtime at the Korea BBQ Buffet. Three rather large plates of meat put everyone's little meals to shame...

The afternoon brought the regularly scheduled Friday "Pepsi" headache that I usually feed with a toddy when I get home from work. Not today. I'm going to make it to my weekend cheat if it kills me.

Which brings me to the idea of experiencing withdrawls whenever we cut sugars and starchy carbs out of out diets. Similar to the withdrawls from illegal drugs, we feel like crap and generally rundown. Then why is it so hard for people to realize that those things are truly bad for us. Just like an addiction to alcohol or drugs, or bodies become addicted to that insulin surge brought on by too many high-glycemic carbs. Think about it...

Thursday, February 04, 2010

30-Day Paleo Challenge - DAY FOUR

THURSDAY 100204

Thought this challenge was getting easier until my afternoon Pepsi
headache kicked in...

Still didn't need any snacks to tide me over despite CrazyWife
threatening my coworkers if they let me sneak a soda or even some
rice. Where's the trust?!??!!!

Going for some homemade tortilla-less soup tonight...!!!

Wednesday, February 03, 2010

30-Day Paleo Challenge - DAY THREE

SATURDAY 100203

Another good day. CrazyWife made it all the way to dinner on a
quarter chicken for lunch and some almonds.

We survived our Korean Military Cadet Bar-b-que with only one cheat
but who can really pass on root beer floats...?!??!!!

Still waiting on Henry, Elisabeth and Mitchell to join us on our quest
to look better naked...

Tuesday, February 02, 2010

Paleolithic Eating Support Recipe Archives

http://www.paleofood.com/

Sweet Paleo frozen dessert (and more) found here...

Paleo Challenge Day Two

TUESDAY 100202

CrazyWife survived a junk-food laden trip to Osan and I went home for
a big fat T-bone steak at lunchtime. Dinner was more steak at our
favorite Korean restaurant in celebration of Baby Toa's first 100
days. It's like a first birthday party for Korean babies. My bean
paste soup wasn't quite the same without a bunch of rice added to it
but that's okay. Now if I can just get to bed without hitting my
nightly bowl of ice cream...

Monday, February 01, 2010

30-Day Paleo Challenge - DAY ONE

MONDAY 100201

Well, Day 1 is in the books and CrazyWife and I both survived with flying colors. We both made it to the gym at 0600. Ate some awesome scrambled eggs with peppers and mushrooms with a strip of bacon for breakfast. Half a chicken for lunch with some nuts to tide us over til dinner. Grilled steak and sausages with my patented Mashed Cauliflower/Sweet Potato extravaganza.

Wanted very badly to stop by the store and get my usual mid-day snack of a Pepsi and Almond Joy but I didn't. Almost tossed a few M&Ms into my pie hole as I was picking up after my little boy but I stopped myself in mid backswing and tossed them in the trash. Success.

Everyone, it's not too late to join in. Post your stats to the comments on Day Zero. Post your meals, feelings and/or thoughts to each day's 30-Day Challenge post and keep tabs on how everyone is doing. That simple.