Ok, that title may be a stretch, but I feel like this week has been a good one on my fitness journey and I want to throw some gratitude that way. 🙂
Part One of Three – Nutrition
First of all, let’s talk about the nutrition challenge that started in early June and extended for a couple of weeks into July for a few reasons. The goal was to construct portions based on the plate method (or container method), eat more veggies, drink more water, fewer complex carbs, more regular meals, etc…
If I’m being honest, my goal was even more basic than that. Resetting the diet was great, but I also just wanted to get a checkpoint on measurements. I’m pretty good about watching the scale, but not great about getting other things like inches here and there.
So the first measurements were taken June 2 or 3 and the second set was done July 21, about 8 weeks apart.
- Shoulders – 49.5″ went to 49″ (down .5″)
- Chest – 42.5″ went to 41.5″ (down 1″)
- Arms (bicep) – 14″ (no change)
- Waist – 39.75″ to 37.5″ (down 2.25″)
- Hips – 40.25″ to 39″ (down 1.25″)
- Thigh (quad) – 22.5″ to 22″ (down .5″)
- Total inches lost – 5.5″
Even crazier though, was my body fat %. I started at 22.3% (which I didn’t believe) and dropped to 20.8%, which is a change of 1.5% in 8 weeks. (I still don’t believe it. 🙂 )
The craziest part? I was on vacation for a bit more than two weeks of that 8 week period. Some of it in Italy. Some in Breckenridge. And though we were active, I was not great as far as nutrition went. Pasta, bread, wine & beer… We did walk and hike a ton both weeks, so that was good – but I didn’t go out of my way to hold to any strict guidelines as far as food and drink went. I enjoyed myself. 🙂
Apparently I did well enough to come in third place, with total change. And that was a complete shock. Won a few nice prizes from the gig too!
Not too shabby. 🙂 The good thing is I think I can keep most of the changes going pretty easily by watching intake at home (and cutting down on drinking again) and continuing doing what we’re doing. Huzzah!
Part Two of Three – Grace
This week started with meetings at work, so I ended up going to a later class at Continuum than normal. In the rain, I hit the 4:45pm class with Coach Isaac and a few folks – Steve, Katie, Jake, and another nice gal. We started with a new warm-up:
- 2 rounds
- 1 minute of single-unders
- 15 banded good mornings
- 10 lunge + PVC passthrough
- :30 reverse-grip hang from rig
Once that was done, we did a ton of practice breaking down the clean & jerk and the snatch, first with a PVC pipe, then with an empty barbell, before adding weight to the bar.
What were we doing with that bar? Choosing Grace (30 clean & jerks for time) or Isabel (30 snatches for time). I went in all set to do snatches, which is why Isaac suggested to go the less comfortable route instead. So I did Grace.
Funny enough, I have old times for Isabel (2:54 with 85# on 13-APR-2016, 5:34 with 95# on 27-SEP-2017). I have no times for Grace.
Well, I went in with the idea of doing sets of touch and go. Try and stay with sets of 3 or 5 as long as possible. Isaac suggested something different. Do the first 15 as singles, then try a set of 3 or 5 touch and go and see how that feels. Adjust as necessary.
I did warm up to 135# (Rx weight) and decided to drop back to 115# (Performance weight) to try and stay in the magic time domain Isaac wanted us in. As a result, I ended up doing 30 singles at 115# in 4:16. Much better than I expected, but we were shooting for getting it done in under 6 minutes. I did that. 🙂
Singles was the way to go. I’ll have to remember that for Isabel next time. 🙂
Thanks Isaac and great work 4:45 class!
Part Three of Three – Tabata-fest
That brings us to this morning with Coach Lara. 8:30 class was pretty busy – we had good group of folks: Jordan, Larry, KB, Sarah, Dee, Kelli, and maybe one or two others. Same warm-up as last night, some Sumo Deadlift High Pull skill work with a PVC pipe, and then a ton of dumbbell work ahead of the FIVE tabatas we did:
- For max reps at each station:
- Tabata dumbbell shoulder presses
- Tabata weighted jumping lunges
- Tabata ring dips
- Tabata weighted walking lunges
- Tabata dumbbell push presses
- Competitor – 35#/25# dumbbells
- Performance – 25/15# dumbbells
- Fitness – 15/10# dumbbells
- The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.
Um. My arms don’t work well in an independent fashion. 🙂 The barbell is great because one side can compensate for the other. With dumbbells, there’s no compensation. And when an arm just goes out of whack… it goes.
I worked with a pair of 20# dumbbells today. That was plenty heavy enough. 🙂
- Dumbbell shoulder presses (strict press) got challenging after about 4 rounds.
- Weighted jumping lunges became unweighted very quickly and were a huge challenge just physically. Balance is not my friend.
- Ring dips after shoulder presses were nigh impossible after about 2 rounds.
- Walking lunges were rough, but doable.
- And push presses were ugly by about round 4…
I managed 199 reps. Total. 52 strict press. 35 jumping lunges. 18 ring dips. 38 walking lunges (slower than I would have liked). 56 push presses.
Not my best workout of late, but definitely a challenge. I was a sweaty mess and my left arm simply gave up after a while. It was a good time. 🙂
Most other folks were getting to nearly 300 reps it seems. They were kicking butt and taking names.
And this is the beauty of crossfit. Every day is different. Every day shows you some strengths and some weaknesses. Just do the work the best you can and keep on chugging, just like life.
Great work 8:30 class!
Summary for the Trifecta
Like every week with crossfit, I am humbled by my own lack of ability just as much as I am what I actually *can* accomplish. It was nice to see some physical changes going the right direction this week. And someday I’ll get to the point where I can do more things with less scaling. HA!
Great work everybody and a huge thank you to the Continuum crew for all the encouragement, love, and good-natured grief. You’re all awesome.