Hey Greg!
I haven't seen you in a couple of weeks as I have been tied up at horse shows. I have been continuing working on getting my times down and have been able to make some progress.
After our workout on Saturday, June 14, I took a long bike ride. Few people knew it, but it was my 50th birthday, so I guess I am now officially on the downhill (not!). Since it was my 50th, I decided to stretch my ride out to 50 miles. I felt good and the weather wasn't too hot, so I pushed on and completed the 50 miles in 2 hrs and 45 min. While not a blistering pace, I was still able to maintain just over 18 mph average for the ride. I really believe the running we are incorporating into the workouts helps with stamina.
This week, I decided to try to pass my personal best (PB) on a 30 mile loop that I ride near my home. This ride has a few challenging hills and a lot of rollers, so I need to work hard the entire ride to take out any time. My best time ever was 1:38:00 for this course, which is about 18.4 mph. My typical training times over the same course all last year hovered between 1:40:00 and 1:43:00. Last Tuesday, I was able to drop this to 1:36:00, which I thought was a good result.
Last night I thought I would really try to open it up and ride hard and push the pace on every hill. As a result, I improved my time further to 1:34:00, which was four minutes faster than my old PB at an average speed of over 19 mph and 2 minutes faster than last week.
I really am happy with these results and attribute this improvement to the strength conditioning that Crossfit offers. Core strength is vital to climbing efficiently and I can now climb longer and harder with less fatigue than in past seasons. I still am amazed that I have almost zero back pain and am able to recover very quickly after these hard efforts. I have never been able to drop times this quickly from week to week and always got stuck on plateaus that seemed to go on forever. While I still need lots of improvement, I feel confident that I have a more focused path on getting to the next level.
Thanks for your advice, support and making me work hard at the gym--it really pays off!--Joe Rap
Friday, June 27, 2008
Thursday, June 26, 2008
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.
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.
Wednesday, June 25, 2008
Symptoms Appearing to be Better!
Training/Diet Log
Wednesday 6/25/08
730am
Banana
745am
Banana
1045am
Pear, banana
1215pm
Snatch practice
1x3 squat snatches, with 3 ohs per rep 95#
1x3 115# same routine
1x3 125# " "
1x3 135# " "
(man, I had nothing in me today. surprised I got that much weight up. as you can see though I hadn't eaten much of anything all day prior. not that I'm eating a ton normally.)
Clean practice up to 155#
100 pushups in I think under 7 mins. didn't have a seconds hand.
1pm
1 apple, 2 cups grapes
4pm
10oz juiced celery and grape
5pm
14oz juiced carrots, apple, celery
745pm
2 bowls of steamed sweet potato, 1 bowl seedless cucumbers
Wednesday 6/25/08
730am
Banana
745am
Banana
1045am
Pear, banana
1215pm
Snatch practice
1x3 squat snatches, with 3 ohs per rep 95#
1x3 115# same routine
1x3 125# " "
1x3 135# " "
(man, I had nothing in me today. surprised I got that much weight up. as you can see though I hadn't eaten much of anything all day prior. not that I'm eating a ton normally.)
Clean practice up to 155#
100 pushups in I think under 7 mins. didn't have a seconds hand.
1pm
1 apple, 2 cups grapes
4pm
10oz juiced celery and grape
5pm
14oz juiced carrots, apple, celery
745pm
2 bowls of steamed sweet potato, 1 bowl seedless cucumbers
Tuesday, June 24, 2008
Better State of Mind/ Box Jump Video
Box Jumps from Patrick Cummings on Vimeo.
I'm coming to grips with the fact that I haven't really been following this program/diet for even a full week. It took months and even years for my eating habits to effect this chronic illness, so to expect such a quick turnaround isn't fair to how the body works and it's not fair to the effort I've put forward. I gotta give myself some credit. I can last this thing out, skinny, or well... skinny! A calm strong mind, plenty of rest and staying as stress free as possible are the best things to help reverse any chronic illness, along with a healthful diet plan. Getting plenty of sun and fresh air are huge as well :) I also would be very badly remiss if I didn't mention the importance of FRIENDS and FAMILY. Thank you ALL!
Here is a link with more information about IBD and ways to counter it. This Dr. was referred to me by Dr. Stephen Franson, my chiropractor for the past three years. http://goldberg.getwebspace.com/inflammatory.html
Training/Diet Log
Tuesday 6/24/08
545am
1 scoop primal defense
715am
Pear
745am
pear
930am
1015
Pear
1230pm
16oz juiced celery, grapes
2pm
14 oz juiced carrots, celery, apple
345pm
2 bananas
430pm
5x3 back squat
265# (on 6/13/08 I did the same weight for the same # of sets and reps)
730pm
bowl of cut cuccumber without seeds, bowl of steemed sweet potato
Monday, June 23, 2008
Excpert from Dr. David Klein
Training/Diet Log
Monday 6/23/08
545am
1 scoop primal defense
7am
Banana
815am
Banana
915am
Pair
1045am
4 cups cantaloupe
215pm
20 oz smoothie containing 2 bananas, 7 soaked dates, 1 apple
415pm
2 bananas
745pm
Juiced celery, pair, green peppers
815pm
2 bowls of steamed sweet potato
This is an excerpt from the book I'm following for the diet about what to expect during the healing phase of colitis.
"As previously explained, weight loss will ensue as you clean out and nourish your body with the most healthful diet. The weight that is lost is actually toxic morbid matter, which has been making you sick, as well as, unhealthy fat and water, so it is a good thing that your body has the wisdom to get rid of the debris that has been dragging you down! If you understand the healing process and the purpose of detoxification and are relaxed as you follow this program, your weight will bottom out at a weight that is safe, at which you will be clean inside, then gradually healthy weight will be regained, leaving you feeling genuinely healthy, happy, strong and free of disease. Indeed it is not fun being very thin, but that is typically what we have to endure for a while as the body accomplishes its rebuilding task. Keep in mind that healing and rebuilding require patience; on this program you will be building superior health and there is no shortcut to health."
Yes I'm bummed about being so skinny especially after all the time and training it took to get where I was. But I have to stay positive with what I am experiencing. I fully admit this has been my weakest point. In my opinion, I am failing the mental game while I am succeeding in maintaining this diet. The negative feelings and thoughts I can't get rid of do not promote healing as they release stress hormones through the body. I need to get positive and stay there. Otherwise the diet which is tough enough, won't be working at full capacity.
Monday 6/23/08
545am
1 scoop primal defense
7am
Banana
815am
Banana
915am
Pair
1045am
4 cups cantaloupe
215pm
20 oz smoothie containing 2 bananas, 7 soaked dates, 1 apple
415pm
2 bananas
745pm
Juiced celery, pair, green peppers
815pm
2 bowls of steamed sweet potato
This is an excerpt from the book I'm following for the diet about what to expect during the healing phase of colitis.
"As previously explained, weight loss will ensue as you clean out and nourish your body with the most healthful diet. The weight that is lost is actually toxic morbid matter, which has been making you sick, as well as, unhealthy fat and water, so it is a good thing that your body has the wisdom to get rid of the debris that has been dragging you down! If you understand the healing process and the purpose of detoxification and are relaxed as you follow this program, your weight will bottom out at a weight that is safe, at which you will be clean inside, then gradually healthy weight will be regained, leaving you feeling genuinely healthy, happy, strong and free of disease. Indeed it is not fun being very thin, but that is typically what we have to endure for a while as the body accomplishes its rebuilding task. Keep in mind that healing and rebuilding require patience; on this program you will be building superior health and there is no shortcut to health."
Yes I'm bummed about being so skinny especially after all the time and training it took to get where I was. But I have to stay positive with what I am experiencing. I fully admit this has been my weakest point. In my opinion, I am failing the mental game while I am succeeding in maintaining this diet. The negative feelings and thoughts I can't get rid of do not promote healing as they release stress hormones through the body. I need to get positive and stay there. Otherwise the diet which is tough enough, won't be working at full capacity.
Sunday, June 22, 2008
Sunny Sunday
Training/Diet Log
Sunday 6/22/08
730am
1 scoop primal defense
8am
3 cups cantaloupe
9am
NSC Sunday WOD
800m run (3:05)
50 squats
400m run
50 situps
200m run
50 broud jumps
12:24
those broad jumps were mean
cool down: tabata alternating lateral jumps and kb swings 53#
11am
2 bananas, 1 pair
1215pm
1 scoop primal defense
230pm
2 bananas
4pm
1 banana
515pm
15 oz. of juiced celery and apple (surprised how good that actually tasted)
6pm
2 bowls of steamed pureed sweet potato, spaghetti squash, carrot, celery
Sunday 6/22/08
730am
1 scoop primal defense
8am
3 cups cantaloupe
9am
NSC Sunday WOD
800m run (3:05)
50 squats
400m run
50 situps
200m run
50 broud jumps
12:24
those broad jumps were mean
cool down: tabata alternating lateral jumps and kb swings 53#
11am
2 bananas, 1 pair
1215pm
1 scoop primal defense
230pm
2 bananas
4pm
1 banana
515pm
15 oz. of juiced celery and apple (surprised how good that actually tasted)
6pm
2 bowls of steamed pureed sweet potato, spaghetti squash, carrot, celery
648pm
Just watched the Red Sox win a 13 inning game. Big up to Kevin Youkilis for hitting a 2-run walk off bomb to get the job done!
Saturday, June 21, 2008
Day 4 of this Banana-Fruitastic, F'n Diet
Training/Diet Log
Saturday 6/21/08
730am
1scoop primal defense
815am
3 cups of cantaloupe
9am NSC Saturday WOD(good to see everyone! I miss my Topsfield peeps.)
1015am
3 bananas
1045am
O-Lifting
3x5 snatch at 70% of max lift =135# (during 2nd set I failed reps 3 and 5 so I did 7 total to make up for it. During 3rd set I failed rep 4 so I did 6 total reps)
1x5 split jerk at 70% =160#
2x3 split jerk at 85% =195#
2x2 split jerk at 95% =215# failed 2nd rep of both sets
1x1 split jerk at 103% =235# failed attempt
all these weights were a rough estimations of my max lifts. my max snatch is 185#, my max split jerk is 245#, but that was last summer and more currently I've done 225#. I just need to o-lift more regularly to get the weights back up.
my body weight during this o-lifting session was 158#, last summer I was fluctuating between 178# and 184#
Believe me when my body gives me the ok to start eating more and add things back into my diet I will be getting my body weight back up to hopefully somewhere in the 170s. But I'm finding that it hasn't been necessary to maintaining my strength which is pretty cool. It goes against what alot of people either think, or would recommend as a coach. My recommendation is eat well (don't waste your money on supplements) and pick up heavy shit as often as your body will allow, while maintaining good form/mechanics of course.
I don't attribute my strength loss in my o-lifts to my body weight dropping so much, I truly believe it has to do with the lack of my working on my lifts and my not picking up heavy shit more often. Like I said before my squatting has been the most consistent part of my training and that has remained strong. Also I have been maintaining 2-3 metcon wods a week which has been my plan and they have maintained pretty well. 2 squat days, 2-3 metcons, and at least one day of o-lifting. I haven't been able to maintain the o-lifting. I think I will cut back a metcon day to o-lift more.
I don't know how many people really care to know this stuff, or want to know about what's going on with my health right now. All I know is it has been incredibly frustrating and I have found that bloggin about it has been a good avenue for me to vent and try to keep a positive outlook on the whole thing. So for those that do read and maybe care, thank you for reading and for your ongoing support. I actually hope that me talking about what I'm dealing with might help someone else deal with a similar situation, whether it's someone reading this themselves or someone you may know who lives with colitis or crohn's or some form of IBD. Thanks again for reading.
1230pm
1 banana, bowl of grapes and cherries
130pm
1 scoop primal defense
330pm
1 pair, 1 banana, 4 soaked dates
530pm
Bowl of steamed spaghetti squash with cooked eggplant and tomato sauce(mixed in blender)
this isn't quite following the diet because of the cooked eggplant and sauce which contains onions, garlic and salt which are supposedly irritants for my situation, so I'm taking my best shot at it by blending it. fingers crossed....
Saturday 6/21/08
730am
1scoop primal defense
815am
3 cups of cantaloupe
9am NSC Saturday WOD(good to see everyone! I miss my Topsfield peeps.)
1015am
3 bananas
1045am
O-Lifting
3x5 snatch at 70% of max lift =135# (during 2nd set I failed reps 3 and 5 so I did 7 total to make up for it. During 3rd set I failed rep 4 so I did 6 total reps)
1x5 split jerk at 70% =160#
2x3 split jerk at 85% =195#
2x2 split jerk at 95% =215# failed 2nd rep of both sets
1x1 split jerk at 103% =235# failed attempt
all these weights were a rough estimations of my max lifts. my max snatch is 185#, my max split jerk is 245#, but that was last summer and more currently I've done 225#. I just need to o-lift more regularly to get the weights back up.
my body weight during this o-lifting session was 158#, last summer I was fluctuating between 178# and 184#
Believe me when my body gives me the ok to start eating more and add things back into my diet I will be getting my body weight back up to hopefully somewhere in the 170s. But I'm finding that it hasn't been necessary to maintaining my strength which is pretty cool. It goes against what alot of people either think, or would recommend as a coach. My recommendation is eat well (don't waste your money on supplements) and pick up heavy shit as often as your body will allow, while maintaining good form/mechanics of course.
I don't attribute my strength loss in my o-lifts to my body weight dropping so much, I truly believe it has to do with the lack of my working on my lifts and my not picking up heavy shit more often. Like I said before my squatting has been the most consistent part of my training and that has remained strong. Also I have been maintaining 2-3 metcon wods a week which has been my plan and they have maintained pretty well. 2 squat days, 2-3 metcons, and at least one day of o-lifting. I haven't been able to maintain the o-lifting. I think I will cut back a metcon day to o-lift more.
I don't know how many people really care to know this stuff, or want to know about what's going on with my health right now. All I know is it has been incredibly frustrating and I have found that bloggin about it has been a good avenue for me to vent and try to keep a positive outlook on the whole thing. So for those that do read and maybe care, thank you for reading and for your ongoing support. I actually hope that me talking about what I'm dealing with might help someone else deal with a similar situation, whether it's someone reading this themselves or someone you may know who lives with colitis or crohn's or some form of IBD. Thanks again for reading.
1230pm
1 banana, bowl of grapes and cherries
130pm
1 scoop primal defense
330pm
1 pair, 1 banana, 4 soaked dates
530pm
Bowl of steamed spaghetti squash with cooked eggplant and tomato sauce(mixed in blender)
this isn't quite following the diet because of the cooked eggplant and sauce which contains onions, garlic and salt which are supposedly irritants for my situation, so I'm taking my best shot at it by blending it. fingers crossed....
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