Wednesday, February 22, 2012

The Open...

Today marks the official start of the CrossFit Games Open... While the West coast will get the first work out available to them today at 5 PM, their time, we're stuck here on the East Coast waiting until 9 PM, and by that time, for most of us here in Eastern Standard time, Gives us one less day to accomplish the workout and submit it. But hey, I'm no one special, so my complaining won't do shit. 

Anyways, I, for some reason, actually registered for the Open and will be able to see how I stack up amongst my peers regionally, and even world wide... my expectations for my self are rather low, but if I some how miraculously make it to regionals, well then hell f'in yea! 

I'm going to detail my progress as much as possible on here and try to give anyone who reads here and idea what it would be like to compete in the Open. I might even have to video record these work outs, so I will post them as well! I hoping to make posting regular again now, so we'll see if I can keep up. 

For a brief update on me, I have been eating like shit, my diet is not right yet, but I'm getting there. I'm going to try to use the beginning of lent until I go to New Orleans in late March to set my diet right (getting rid of all fried food unless I have absolutely no other option). I'm about 210-215, but I've seen some changes in my body composition... There are VERY FAINT signes of definition coming in on my stomach, which if I work on, MAYBE visibile abs by summer? Haha! I guess we'll have to see!

Sunday, November 20, 2011

Back on track

Consider this my restart into blogging.. And a veterans day post... 10 days late... Haha

So I fell off the wagon. My eating wasn't the best. My workouts, along with my determination and dedication deteriorated. I felt like shit. I felt like I looked like shit. And I've ballooned up to 210#. No bueno. I blame some of it to self induced stress. Ok I could probably blame most of it to that. But no more excuses.

This weekend I did a mud run in Brooklyn with an old friend from
College. Went up to NYC on friday night so I could be ready to leave early morning... She lives in the financial district, which means nothing to me since I'm a Philly guy. I give the cabbie the address he asks me if that's by Albany street. Seriously? Your the cab driver, you tell me, ass. Him not knowing the location of my friends apt ended up being a little bit of a blessing.

He dropped me off about 3 blocks from the apt. I made a few wrong turns. Stopped at an odd opening in the middle of the city with some boards and fences up. It was were the twin towers once stood. I never saw them in person, but standing there looking at the crater that they used to stand in gives you chills. Where I was standing, 10 years ago was nothing but twisted metal, dust, debris, and bodies of victims of 9/11. Crazy feeling, one I cant even try to explain.

So I don't know what everyone else feels when they think 9/11, but I end up thinking about the troops. Mostly because of my cousin, who honestly I think puts terminator to shame in size mass and probably even killing efficiency (his smile said it all a few years ago when he came home from his tour in the durka durka and with a large smile told us he told he was going back to Iraq in a couple months). But anyway, I start thinking of him and the shit he's been through and how I was so stressed out over a job application I hadn't heard back from yet... Yea it was my dream job as a criminal investigator for the FBI, but shit I'm not in some dessert with people shooting at me. It was a self induced stress, and standing there at the old WTC site, I felt that stress melt away... A new dedication came over me.

Funny how a little site like that can change how you feel. I'm getting back on the wagon, starting Monday. Hopefully this site will help keep me on track this time. For the first time in a long time, I've got a really good feeling about something... And I think everything is really starting to come together.

Heres to my return to blogging, I hope you enjoy reading this and my future posts. Enjoy my pics, although very few, from my weekend in the big
Apple... They're the train track (gettin back on track.. Ha get it?) and pics of the old WTC and new.

Tuesday, October 18, 2011


When I started CrossFit, I completely undervalued taking a day off.  Now, after 3+ months of going 5-6 days a week, my body is basically telling me to "SLOW THE EFF DOWN." So, since we lost our championship softball game last night (in which I hit the absolute PISS out of the ball, but more on that later...), we went out for drinks to celebrate a successful season. After a few drinks I told myself, "Off day tomorrow, I'm achy, sluggish, and just need another day off to recoup." Well, I'm still kinda achy, but I do feel a bit better since I got some serious sleep last night. So from here forward, I have to listen to my body when it comes to working out, and take an extra day off every now and then.

Now, here are my thoughts on CrossFit, now that I'm over 3 months into it:


That's the best way to sum it up. I go for bike rides, and I ride faster, longer, and get less winded. I RARELY run any more, but when I drop everything sand go for a quick run, I can run farther, longer, and not be nearly as tired as before. Actually, in one of my posts from last week, I posted a picture of my run. 1.29 miles. 7:30 pace. And I can't tell you the last time I ran over a mile at one time. Besides biking and running, I also play softball and volleyball with coworkers once a week. When I started playing softball this spring, I was hitting mostly deep pop ups and week grounders. Every now and then I'd smack a liner, but they were rare. Now in our championship game last night, I hit 2 line drives, one off the middle of the wall (LINE DRIVE, not a long fly ball), and the other one was caught amazingly as the left fielder ran into the wall and caught it over his shoulder (Willie Mays style). The third hit was a ground ball, but hit so hard their short stop (who looked like Derek Jeter in his prime out there) couldn't handle it, and it trickled out to left field. So from beginning of the season (NO CrossFit) to the end of the season (3+ months of CrossFit) my core strength (thanks to those Joey Dill Core Thursdays) and speed increased tremendously enough to where some of my team mates where also noticing. Similar results in Volleyball as well, where I've gone from spiking the ball out of the back of the boundary cause I wasn't jumping high enough or didn't have the core strength to spike down on the ball, to now being able to hit the ball hard and down enough that opposing players barely have time to react or get out of the way! I've been able to see and witness the benefits of CrossFit, and now if I can get my diet under control, I would think I'll be seeing even greater gains in the near future!

Monday, October 17, 2011

October 17

I'm definitely having a case of the Mondays.

Quick update:

WOD: 7 Squat Cleans, 14 Kettlebell Swings

Finished the WOD in 12:18, with 135# squat cleans and 24kg swings. It doesn't look hard, but it was a painful 12 minutes at 6am on a Monday.

Wheybolic Shake
Bacon and Eggs
Cinnamon Apple Sauce
Salad with shredded carrots, home made italian dressing
3 small chicken thighs, barbecued
Paleo Trail mix

Big softball game for me to day, championship at mercer county park. Wish me luck!

Thursday, October 13, 2011

October 13, 2011

Long day = Late update.

Strength: Max out on Dead Lift.
Maxed out at 375# today. Was tight in my hamstrings and back before I even got there, so I'm happy with it. 10 pound increase from last time.

Todays WOD: 3-6-9-12-15-18... etc, of Snatch(95#), Overhead Squat(95#), Pull ups. cap is 12 minutes.
Finished round of 12, plus 15 snatches.

Overhead squats killed me on the WOD. Should just kept giving, and I had to drop. other than that, everything was good and easy.

800 meter run/indian run to end the workout. basically ran 4 quick sprints during the 800 meter.

WheyBolic, 2 scoops.
2 Eggs, bacon
Sweet Potato Fries, buffalo chicken fingers (coworkers' 40th bday lunch at Chickies and Petes, so I did the best I could!)
Apple Sauce
Steak & Carrots

Wednesday, October 12, 2011

October 12, 2011

Got a good night's sleep last night, and was not happy to get up from it... made it to the box a little late, but the workout hadn't started so I was good...

WOD: As many rounds as possible in 30 minutes of: 400 Meter run, 10 L-Pull Ups (Subbed with REGULAR pull ups), 15 GoodMornings (with bar), and 20 sit ups (25 lb plate).

Got an even 6 rounds. Not a fun WOD, but a change of pace. Also, Benched 225, with the shoulder pain, so I'm happy with it. Had 245 on the bar, and with a spotter, I got it up for one, but I prefer recording what I do on my own.

I also stopped by GNC last night to pick up some supps since I was low on the Progenix. Progenix is so expensive, and even though I saw results, I decided to switch it up. I picked up GNC's WheyBolic 60. I've heard a couple people in the box taking it so I figured I'd give it a shot too. Got the Vanilla Flavor and it tasted damn good. Recommended serving size of 3 scoops gives you 60 grams of protein, plus 7 grams of carbs... But that leaves only 17 servings in the container, so I'm going with 2 scoops after workout (40/5 grams protein/carbs). Also picked up the MegaMens vitamin pack to give that a shot. Walked out of there with just over $80 of supps, after a 30% discount, so I can't complain! That's a $50 savings over the Progenix... so it's worth a shot. Anyone have any recommendations on Vitamins and Protein, I'm all ears.

Preworkout: PLUM (switched that shit up!)
Post workout: WheyBolic 60, 2 scoops
Breakfast: 2 eggs + 3 strips bacon
Snack: Organic Cinnamon Apple Sauce
Lunch: Strip Steak and Carrots (Again)
Snack: Paleo Trail Mix
Dinner: Chicken Parmigiana Sandwhich 

Did real good till dinner!

Tuesday, October 11, 2011

October 11

Back to 5 am mornings... shit.

Once I got up, it wasn't too bad.

10 sets of 2 reps

First set was 135# to warm up. Second set, 155#. Sets 3-10 @ 165#. Worked mostly on form and depth of the squat. Never was too good with front squat so I wanted to get more familiar with the form and keeping the weight on the shoulders.

10 rounds of 
Left hand: KettleBell Power Clean, Front Squat, Push Press, Front Squat, Push Press
Right hand: KettleBell Power Clean, Front Squat, Push Press, Front Squat, Push Press
*Try to go up in weight each round.
*Besides placing KettleBell down to switch hands, don't drop the KB. Each drop has a 1 burpee penalty. 

I don't recall my time (some wheres between 7:30 and 8:30 I think?), I reached the 40kg KB and had 1 drop.
A different workout, I liked it a lot. I started with the 12kg KB for the first round. Rounds 2, 3, were with a 16kg KB. Rounds 4, 5, and 6 were @ 24kg. 7, 8, and 9 @ 32kg, and finally the 40kg KB on the final round. 

The 40kg round probably wasn't pretty, but I wanted to get that big f'er up. It's roughly 88 lbs from shoulder to overhead with one hand. The first few sets were goofy with the push press. Just felt odd with one hand. Good thing I got it down after a little, I would have never gotten the 40kg off my shoulder just pressing it.

Day 1 of getting back on the whole Paleo kick:

Woke up late, so I didn't have my apple. And I forgot to pack my progenix, so I didn't have that either...
Breakfast: 2 eggs, bacon. (SURPRISE!)
Snack: Paleo Trail Mix.
Lunch: NY Strip Steak and Carrots.
Snack: Apple Sauce
Dinner: 1.5 Tilapia Fillet, 0.5 cups of rice

Pics coming soon!
Also, I'll be putting up a post of my Pics from around 2008, when I was still a college offensive lineman...Once I find the best pics!