CrossFit Total

Training/Diet Log
Thursday 6/26/08

530am
1 scoop primal defense
830am
2 bananas, 1 pear
1030am
Big bowl of grapes

1215pm
CrossFit Total
Back Squat 305# same as 4/3/08. in 12/07 it was 355# and in 7/07 it was 365#
Press 125# same as 4/3/08. in 12/07 it was 145#
Deadlift 405# could have done 10# more. on 4/3/08 it was 455#. 12/07 - 500# 7/07 - 525#
total=835#
body weight today 154. bw in Dec. approx 171-174, bw summer '07 approx 175-180

This is pretty much what I expected today. I was happy with my back squat not going down, and same with my press, but even though I knew my deadlift would be down I didn't think it would be down that much. I also want to point out that while my weights have continued to go down from a year ago, my WOD times have gotten significantly better along with my skill sets. I notice this in all of you. As your skill sets get better your WOD times and weights have increased tremendously. Be very happy about that and also realize that even as you continue to get better, as you have had more time training, you are not going to PR every time. Don't be discouraged with your weights going down on some of your lifts from time to time. I have pr'd only one lift since December '07 and half of my lifts since the Summer of '07. The one lift was my clean and I had been trying to go from 245# to 255# from April '07 and finally got it in March '08. The main point here is that I have pr'd plenty of WODs in the meantime. I am definitely a better crossfitter (meaning my fitness and skill level is much higher) now, than when I was pulling those ridiculous heavy lifts. You are all impressing the hell out of me with the jumps you are all making in your WOD times. I am extatic in seeing your progression. The most important thing for everyone to remember is where we all started when we came in for the first time, and how amazing we all feel now. It doesn't matter what the scale says or what your license says. You are all younger today than when you started and look fan-friggintastic!

115pm
2 pears, bowl of grapes
3pm
1 scoop primal defense
4pm
14oz juiced celery, apple, little bit grape
615pm
Few bowls of steamed acorn squash and carrots
815pm
14oz juiced lettuce, carrots, peppers, celery

In all my research I have done to find the best way for me to rid my body of colitis, one thing has been very consistent. Along with lots of rest physically and mentally, exercise is very good, especially for handling stress. But it also says it is best not to exercise to the point of exhaustion, while my immune system is working so diligently to beat this disease. This makes sense to me, so I have decided that I will be doing less metcons, and when I do a metcon it will not be all out balls to the wall, it will probably be closer to an 80% effort on intensity. I will, however, continue to work hard on bettering my skills in weightlifting and gymnastics, while also working to keep my strength up to the best of my ability. Most important I will be working all these areas, to continue my growth in being a better coach all the time, for all of you.