Meth in a can....

Ok so i recently had an experience at work where my captain asked me how long i have been drinking Monster energy drinks. He had noticed a difference in my personality and was concerned i was in taking too much caffeine. When i added up my intake of caffeine i was stunned! I was drinking 1 or 2 Monsters per day plus 2 to 5 cups of coffee. I was taking in over 1000% of my daily value of caffeine! I had no idea what i was doing to my self or the changes i had shown in my personality until i was confronted with it. So what did i do? I dropped it nearly cold turkey.....oh crap that hurts. Headaches, groggy, irritable, it sucks. However, i feel mentally a lot clearer and better. So, if you are consuming even one of these energy drinks a day take a read at the link below and tell me what you think.

http://library.crossfit.com/free/pdf/CFJ_Graves_MethInACan.pdf

Sticking Points

Mental.......

Physical.......

Technical......

This can be applied to any situation, work, relationships and of course crossfit. Click on the http:// below. Its a great article.

http://media.crossfit.com/cf-video/CrossFitJournal_TateStickingPointsPre.wmv

Fitness in 100 words from crossfit.com

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar.

Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch.

Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

ROUTINE IS THE ENEMY.

Keep workouts short and intense.

Regularly learn and play new sports!

Todays meals

6 am 1 apple and a handfull of pistachios

8 am 4oz of tri-tip, more pistacios

12 noon 6" spicy italian subway with double meat and ham on honey oat

6 pm 6oz tri-tip, 1 avocado, creamed corn. (this was a fire station meal so i had little to choose from...had to bring my own avocado)

I am still working on the Zone trying to perfect it. Any tweaks I need in my daily meals?? Leave me a comment to help me out:)

Football gone bad

Three 1 minute rounds of:

Thrusters (m:95 lbs, w:65 lbs)
Box Jumps (20")
Double Unders
Push-ups
Pull-ups
Rest 1 minute between rounds

Mine was 223 total but i will catch Luke and Brandon eventually.

Zone Meal

Here is one of my favorite meals. I got about 6oz of tri-tip here (not nearly as good as mitches but im trying), a half of an avocado and about a cup and a half of broccoli. Post any other recipies you guys have here and i will make a list of the best!

Accountability...crossfit style

I have noticed that at CFV we are all held accountable for our performance. That is one of the amazing things about crossfit, no matter what your power output; whether it be time, reps or weight, is always there for all to see. Colin and Huff get an idea of where we are in our essentials class then they give us the resources to improve. However, they also know if we are not doing what we need to do outside of the gym and when they notice that our PRs are not getting better they help us fix it by holding us accountable for what we do in the gym and out. It is a tough subject for me because as much as i want to improve in the gym i also want ice cream and cookies!! mmm delish...right? Now i know what your saying, everything in moderation... well i didn't even learn the word moderation until i was 25!!!! Well thanks to all at out CFV community i think i am finally figuring it out. It is not easy right now but i hope to be competitive in next years games. Lofty goals but what else should a goal be?

Rest Day

No WOD today.

Check out the paleo link. What a great idea!!

Fire station WOD / Zone

Stole todays WOD from luke....www.lukescrossfit.blogspot.com

5x5 bench press

185-195-205-210-215 (PR)

100 single unders

ZONE

5:30 am -- starbucks.....

8:30 am -- 4 whole eggs with cheese and cooked with a leedle bit o butter :)

12:00 noon -- KFC grilled chicken breasts, 2 small coleslaws.

6:30 pm -- 2 hamburger pattys, baked beans, 1 small roll.

9:00 pm -- i will probably whip together a protein shake.

Looking back i think i am lacking in carbs but i think its ok for a work day.... leave a comment and let me know.

5/13/09 CFV WOD

3-3-3 backsquats
225-225-245 (PR)

then

4 rounds for time
10 SDHP
20 push-ups
30 20" BOX JUMPS

11:19

I was wasted at the end of this WOD but still a little disapointed with my time... Faster next time.

Todays Zone

A work day at the fire station


5am
1 cup milk, 1 cup strawberries, 3 Tbs peanutbutter (shake)

8am
@6oz hamburger patty, 2 eggs, 1 slice of cheese

12noon
3 breasts chicken, 2 cups cabbage, 1 cookie (oops)

6pm
4 chicken tacos, 1 oatmeal cokie (oops again)

Im not sure on the block count....sorry. Not a bad day though. I will probably have a protein shake around 8:30 so....

Today was a main site WOD

1-1-1-1-1-1-1
power cleans

135-155-185-195-205(f)-205(f)...then we got a call but i was going to go down to 200...