Unforging Elite Fatness

Busy Day…

Scott — Thu, 14 May 2009 04:07:24 +0000

Damn, its 11:50pm and i am just getting to the Blog. Was cooking up stuff, so life is a bit easier… I have taken Jared’s suggestion, and added frozen blueberries to my steel cut oats… looking forward to breakfast tomorrow! Cooked up some chili in the crockpot — cut back on the beans, and added vegetables instead (onions and peppers but i think i may have went a little crazy with the amount of onion). Anyway, on to my Logs:

WOD:

Clean and Jerk
5-5-5 (75, 85,95) should have added more weight… but i was getting the squat (thanks to Guch’s coaching)… Next time, I will go up!
Rest
AMRAP Pushups — 24 (not bad considering I couldnt get one when i started in late January)
Rest
Tabata Situps and Pushups — 95!

Definitely a good workout… whoever is doing the programming is doing an awesome Job!

Food… I bought this box of LARABARS at COSTCO cuz I read how they are suppose to be all natural, and good… it tasted good, but about the size of one of those breakfast bars… they will probably collect dust in the cupboard. Went a little light on carbs, but went up on the fat. Her’s the log:

Double Unders… Someday!

Scott — Wed, 13 May 2009 01:49:38 +0000

OK… my coordination has never been all that good… but, double unders are something that I would like to be able to do someday… today was not that day! Anyway, here is the WOD (Team WOD with 4 members per team):

2 Rounds, 4 Stations
Each member rotates through the following 4 stations twice
400m Rowing
Double-unders
Box Jumps
Kettlebell Swings

Round 1 of Rowing went well… my pace for a 500M was under 1:50 for the entire 400M… I think I finished in under 1:30. Double Unders (no comment, I guess its motivation to get them down), KB Swings at 1 Pood 35, Box Jumps 35.

Round 2 of Rowing… pace around 2:05 for 500… not so good! DUs – no comments, KB Swings, 1 Pood at 32, Box Jumps 37.

Total: 139

Hey… I showed up and left my ego at the door!

Food… little high on protien and fat… but, i was not hungry or groggy all day.

Back on the Blog!

Scott — Tue, 12 May 2009 02:57:02 +0000

I have been meaning to get back on the blog, but kept putting it off! Most people know that I have been attending the WODs religiously (5X per week), and I have been zoning… but, I have not been logging it. Hopefully, that is going to change!

The scale doesn’t seem to go down in a major way, but I definitely am leaning out… went down a pants size, and have been tossing out the fat pants… my belts are on the verge of being too big. But, what i am really pleased with is my performance… my running has been steadily improving… doing real pushups… squats are going good… LIMFAC is still shoulder flexibility… but it does seem to be coming together…

The WOD was 3X5 Front Squats… Set one was 95 pounds… i stopped after 3, because I thought the bar was going to break my fingers… I completed the set though. Second set was 115… again, failed after three… then finished it… but all squats were full ROM… third set… 95… but I popped them all, no problem, full ROM… Bottom line: definitely improved my form… so although the weight was not there, the form was in the end.

Mini METCON WOD was 50 Burpees for time… it was 4:50 something… not bad! My goal was to be under 6, and was hoping to be at around 5 Mins… so 4:50 was awesome!

OK, for food… I have added Steel Cut Oats thanks to discussions with Jared McQueen… it definitely helps me get enough Carbs… I have also been eating these “think thin” bars (http://cfscceat.blogspot.com/2009/04/think-thin.html) — Gluten Free and Sugar Free — but a little more processed than I probably should be eating. My preferred snack has been cheese, apples or berries, and almonds… anyway, here is my food log:

Wednesday — 1 April 2009

Scott — Thu, 02 Apr 2009 03:50:13 +0000

AMRAP in 15 minutes:
5 Pullups
10 Pushups
15 Squats
1 Power Clean, 135/95 lbs
5 Pullups
10 Pushups
15 Squats
2 Power Clean, 135/95 lbs (started with 75 for 5 Rounds… Sidharth upped it to 95 for Round 6… Worked Better)
…continue to increase power clean reps by 1 for each round completed.

6 Rounds plus 5 Pullups, 10 Pushups, and 10 Squats

Food: Grilled Peppers for dinner… very good! Still need to get my carbs up!

Tuesday — 31 March 2009

Scott — Wed, 01 Apr 2009 03:58:20 +0000

Back Squats
2-2-2-2-2-2

115-135-155-185-195F

60 seconds of jump squats: 21; tabata top-to-top push ups: 53

Food: Back on track… made a london broil… freakin awesome!

Monday — 30 March 2009

Scott — Wed, 01 Apr 2009 03:53:28 +0000

Three rounds for time:
Run 800 meters (in my case Shuffle)
21 Toes-to-bar (knees to waist)
21 Deadlift, Bodyweight (165 lbs rds 1 & 2, 135 lbs rd 3)
34 Minutes, 40 Secs.

Man, that was a tough one… but i gutted through it!

Food… I wasn’t hungry till the afternoon… it was a mess hitting my blocks:

Sunday — 29 March 2009

Scott — Wed, 01 Apr 2009 03:48:00 +0000

Recovery Day… and Sunday Funday!

Saturday — 28 March 2009

Scott — Wed, 01 Apr 2009 03:46:38 +0000

Weighted Pullups:

1-1-1-1-1

B-B-T-B-2T

Special Sauce: 2K Row, 36 OHS, 36 Burpees, 36 Pushups – 20 Mins, 10 Secs

Seriously, I cant even do a pullup yet… so i did try with the tan band, and I just about got it! Give me a few weeks! Did get it with 2 Tan bands! Special Sauce — my 2K row was at about 9 mins — i was in the middle of the pack on my heat! Woohoo… ROM not so good on OHS, and burpees and pushups sucked!

Food! Well it was Saturday, and I was running around… not exactlyZone, but tried to keep it Paleo — lunch atRocklands — meat, beans and cole slaw… dinner at Ray’s the Steaks — filet mignon and the spinach.. . lots of guiness!

Friday — 27 March 2009

Scott — Wed, 01 Apr 2009 03:34:34 +0000

Five rounds for time
15 Barbell Lunges, 95/75 lbs
10 Ring push ups
This was tough… I started off 75 lbs, but my legs were still dead from the WODs earlier in the week, I took it down to 65 lbs… my range of motion still sucked but I gutted through it. Ring dips, I moved the rings up so i could do them — ROM wasn’t that great, but its coming along. I think I finished last at 16 something.

Food: Read that chili can be very zone/paleo… so i made up a batch Thursday night, and used it as my staple today… seriously, my chili sucks… but its edible (I needed to add more liquid)… the next batch will be better!

Thursday — 26 March 2009

Scott — Fri, 27 Mar 2009 11:22:54 +0000

Recovery Day

Food: