No CrossFit for the Weekend, But Staying Busy.

4 05 2013

…so the weekend has been a CrossFit free zone, but by design.

I have been playing in my first tennis tournament, and so far my doubles partner and I are 1-1.  We haven’t played our best, but we were in both matches.  I really wish we both would have brought our A game earlier today, because we are certainly strong enough to have won.  The first game we took down in straight sets last night at 8:30, and the second game earlier today we lost in straight sets at 12:30.  We play again tonight at 6:30, and I hope to at least go 2-1 on the tourney.

I will be back to CrossFit on Monday morning, and I will also be starting Premium CrossFit’s 30 day paleo challenge.  I have been eating probably 75% paleo or so for the past week, and it has made a huge difference in my energy, my recovery, and my weight loss.  I can’t wait to see how I feel after 30 days of strict paleo.  I will certainly be blogging daily or almost daily so that I can look back to see just how I felt from day to day.  I’m certainly feeling far better than I was before CrossFit already.  I’m down about 12 lbs at this point, and my first month hasn’t come to a close just yet.  My first month is up as of May 9th, and I’m hoping to be down around 15# or so.

My upcoming goals are going to be:

  1. 315# 1-rep max backsquat
  2. sub 1:45 500M row
  3. 15 more lbs of weight loss over the course of the 30 day paleo challenge
  4. under 250# which is now 16# away
  5. 1 strict pull-up

I’m sure I will be adding to these in the near future, but this is a good starting list.

Tomorrow is going to be a mainly rest day, but I’m sure I will add in some walking with my wife and/or daughter.  If the weather clears up a bit and it’s dry I may be able to play some softball also.  I guess only time will tell.  Enjoy!


Fourth Week of CrossFit Classes

2 05 2013

Here are the workouts from week 4:

April 29th

  • Warm Up:
  • 500M row – PR (1:50)
  • Mobility:
  • Prayer stretch, Hammy grind, PVC PT’s, Foam roller – rhomboid and erector
  • Strength:
  • Back squat 3×5 255, 275, (PR on last set of 285)
  • WOD: 3 RFT
  • 5 Push press (115), 10 Ring Push ups, 5 Pistol squats – holding rack, 10 Toes to bar (knee ups)
  • Finished in 6:47
  • Midline:
  • 3×60 seconds regular plank, 30 seconds left and 30 seconds right

April 30th

  • Warm up:
  • 500M row, pass throughs, stretching for shoulders, back, and legs.
  • Strength:
  • Pull ups 5×3.  I used the green band to assist, but was able to get every rep.
  • Skill:
  • Box jumps.  Able to get the 24″ box relatively easy.
  • WOD: 15-12-9
  • Dead lifts (225#), 200M Run, Box Jumps (24″)
  • Finished in 13:28 (But finished as Rx!!!)

May 1st

  • Warm Up:
  • 2x (10 lunges, 100M jog, 10 arm circles, 10 abd/add each leg, pvc pt’s)
  • Strength/Skill:
  • 2-position cleans, 7×1 Power Cleans (worked up to 165)
  • WOD: 10 min AMPRAP
  • TGU’s and 50 Double unders (or 150 singles)
  • completed 10 with R arm and 9 with L arm (35lb KB) and 150 singles.

May 2nd

  • Warm Up:
  • 400M run, shoulder stretches, 200M run
  • Strength:
  • Bench Press 3×5 (185#), then did 225# once just to see if I could.  I got it!
  • Skill:
  • Ring Dips 3xME – I was able to do ring hangs for 3×10 seconds
  • I then did bar dips for 3×3
  • WOD:  Tabata 4 min’s row, 4 min’s burpees
  • I did 905M total row, and 28 burpees.

This week was a great week.  I felt really strong, and I finally started to get my diet in check.

From this point forward, I will keep a daily log of my classes.  I will be able to keep track of the workouts, and how I’m feeling regarding energy, motivation, etc.

Third Week of CrossFit Classes

2 05 2013

Here are the workouts from week 3:

April 22nd

  • Warm Up:
  • 1000M row
  • Supermans, Pass throughs, Presses
  • Strength:
  • 3×5 Split Jerk
  • WOD: 3 RFT
  • 20 53lb KB Swings
  • 10 Pull ups (scaled to rings)
  • 7 95lb Jerks
  • Finished in 8:35

April 23rd

  • Tough workout, but felt really good!
  •  Warm up: 10 minutes of double under practice
  • strength: establish 5 rep max Deadlift (225lb)
  • WOD: 15 min’s EMOM
  • 3x 185lb back squat
  • 5x 53lb KB swing
  • 7x Double Unders (scaled to 14 single unders)
  • Completed 7 rounds, and on 10th single of 8th round.
  • Ended up continuing through the 15 minute mark –
  • Finished 12 rounds and through KB swings.

April 24th

  • Warm Up/skill:
  • Pass throughs, light workup to snatch
  • Strength:
  • Power snatch 5×3 (115#)
  • WOD:
  • CI: 10 burpees
  • 15-12-9
  • air squats, push ups, ring rows
  • CO: 10 burpees
  • Time:  7:44

April 26th

  • Today was brutal, but a great workout!
  • Warm Up:
  • Stretching for legs, hip flexors, back.
  • Strength:
  • 4×5 back squat (225,255,275,280)
  • 3x ring rows, pendlay rows till failure
  • WOD: 5x 400M rows with 1 minute rest
  • time: 11:39 (times for 4×400 and 1×500 added together)

I’m starting to feel much stronger this week, and I’m down 7.5 lbs.  I’m wanting to get to the gym more than I ever have before!

Second Week of Crossfit Classes

2 05 2013

Here are the workouts from my second week of CrossFit:

April 15th

  • Warm Up:
  • 1000M row
  • Strength:
  • Front Squat 3×5
  • WOD: 3 RFT
  • 5 Turkish Get-ups (L) – 12lbs
  • 6 Burpees
  • 5 Turkish Get-ups (R) – 12lbs
  • 6 Front Squats
  • Finished in 13:38

April 16th

  • Warm Up:
  • 500M row
  • Strength:
  • 3×5 Back Squat
  • Skill:
  • Handstand Push-ups (scaled to box, then wall climbs)
  • WOD: 7 RFT
  • 7 Thrusters (scaled to 115lbs)
  • 7 Hand Release Push-ups
  • Cash Out: 50 AMSU’s
  • finished WOD in 12:02

April 17th

  • Warm Up:
  • 3 Min Jump Rope
  • 10-15 Pass Through x3
  • Skill and Strength:
  • Hanging Power Cleans – Find a comfortable 3 rep max
  • WOD: 10 Min AMRAP
  • 4 Power Cleans
  • 10 AMSU’s
  • Finished 11 rounds

Another strong week of workouts, but I was only able to get to the gym for 3 days.

First Week of CrossFit Classes

2 05 2013

Here are the workouts from the first week of classes:

April 8th

  •  First WOD was brutal, but I made it through.
  • We had a 20 min cap on the WOD, and I finished in 19:55
  • WOD:
  • 3 RFT:  400m run, 10 push press (95 lbs), 10 knees to elbows, 20 wall ball shot

April 9th

  • 1:51 timed 500m row
    The warm up was 13 min’s of jump rope with 10 push ups each time you missed.
    I think I did around 70 push ups or so.
  • WOD:
  •  100 singles (jump rope), 20 pull ups (scaled on rings), 20 knees to elbows, 20 squat presses, 30 burpees
  • I forgot to take down my time, but I think it was 13:58.

April 10th

  •  My motivation wasn’t nearly as high going in, because I was tired and sore.  Once I got to the gym and started to warm up, I felt amazing.
  • We worked up to a 3 rep load, and I was able to get 275 for 3 reps.  (woohoo!)
  •  WOD:
  • AMRAP, 12 wallball shots (14#), 6 burpees
  • I finished 6 rounds and 12 reps.

April 11th

  • Warm Up:
  • 3-5 min Jump Rope Practice
  • Strength:
  • 3×3 Hanging Cleans
  • WOD: EMOM – 10 Minutes
  • 4 Hanging Cleans
  • 10 AMSU’s
  • Forgot to note progress on this WOD!
  • Finished with: 5 rounds
  • 10 Sandbag slams – 20lb
  • 6 Burpees

It was a really tough first week, but I felt great making it through all of the workouts!

CrossFit is simply put… Life Changing! At least for this guy.

1 05 2013

…so it’s been a while since my last post, and I figured I should put something out here to keep track of my progress.

I’ve been up and down for quite a while now with my weight, and my training has always been sketchy at best.  I recently decided that I would bite the bullet, and give CrossFit a try.  The cost has always been an issue for me, because after checking a half dozen boxes or so the price was always right around $150 per month for an unlimited visit membership.  I took a free class about a month ago, and it absolutely piqued my interest.

Premium CrossFit

Premium CrossFit

I have never been a gym rat, and even though I’ve always been athletic I was never good at “working out”.  I practiced as part of my sports and ran once in a while for fun, but never for any length of time or with any real purpose.  I can honestly say that after 3 and a half weeks of CrossFit, I’m more motivated to hit they gym that I was when I started.  This is BIG!  I can honestly see myself doing this 4-5x per week a year from now.

I’m even eating better now, because after getting my ass handed to me in the box, I don’t want to waste all of that work.  My go to meal lately is chicken and broccoli, and even my cheats aren’t what they once were.  Yesterday I had lunch with my daughter, because she was on a field trip and they had lunch nearby.  I had a burger, but didn’t have any fries and I had an unsweetened tea on the side.  I am getting ready to start the 30 day Paleo challenge with other athletes from Premium CrossFit, and I can’t wait to see the changes.

This image is basically a good starting point.  This wasn’t taken on day 1, but it was within 5 lbs of my starting weight at most.  I can’t wait to show off the changes each month!  I will try to get some better pics so that it’s easier to tell where the changes are taking place, but this will have to do for now.

Before Pic of Cliff - front view

Before Pics

So far, after about 3 1/2 weeks I’m down 9 lbs and I’m feeling better than I have in years.  I took a couple of pics on day one with my phone, and I will be taking pics again on the 9th which will be exactly one month.  I will post those once I have taken them, but it really doesn’t matter what I see, because I’m absolutely hooked on the CrossFit lifestyle.

…and I feel amazing!



I’m on my way… to somewhere.

14 03 2013

…so just to catch up on what’s going on in my life, I thought I should make a post (duh).

I have started to change career paths, and it is getting pretty exciting.  The sky is the limit when it comes to the potential for my future.  I have started to learn how to design web sites using WordPress, and I’m also learning the HTML and CSS that works behind the scenes.  I started with WordPress, because it’s much easier to learn a CMS (content management system), than it is to build from scratch.  Think of it this way.  When you are learning to cook, and you’ve never made spaghetti before it would be much easier to use a can of Ragu than it would be to make the sauce from scratch.  You have more control over the flavor and you can put in only the ingredients you want if you make it from scratch, but when you are just starting out it’s nice to be able to eat rather than to starve.  With that in mind, here is my first web site:

I’m also into my 2nd week of P90X.  My wife and daughter are both doing P90X with me this time, because I figured that if all 3 of us were making gains (or losses) together it would be much easier to maintain.  We are already keeping each other on track, and I’m pretty sure I would have done another round of P3X without their love and support.  I am feeling much stronger already, and I’m down about 5 lbs.  It’s nothing to write home about, but it’s a start.

I’m not sure at this point if I’m going to continue this blog, move this blog to another location, or start a new blog, but I want to make sure that I am keeping some record of where I am and where I am going.  Thanks for following along.