CrossFit

As I grow and adapt in my life, so shall my blog.  I have started a new step in my road to I suppose the final destination.  I have began to train/coach athletes at my current CrossFit box.  It has been an opportunity of a life time and I have loved every minute of it.  While I thought I was a natural teacher, it is still apparent that I am a natural small group or one-on-one teacher.  The classes that I teach especially with the wide range of technical levels makes things difficult and I am still trying to find my stride in how I approach things.

Monday, March 18 2013

20 minutes to establish a heavy single of each:
Back Squat
Press

EMOTM for 10 minutes:
2 Power Clean and Jerks @ 80%

Warm ups went well
10x Pass throughs
10x Leg swings
5x Lunge - arm on knee - sink hips and turn, belly away from foot 
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10x Pushups                       |
10x Hollow rocks               |
10x Superman                    |       X 2
10x Frog jumps                  |    
10x Jumping Squats           |
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Good explanation of back squats and presses - need to cover more about keeping everything tight/tense from the ground up in both lifts

Next time go over the SWOD and WOD separately unless the movement is used in both.

Set timer for the amount of time for the SWOD to help keep everyone on track.

Emphasize the rep scheme more so that there is no confusion.

Key points

• Time managment
• Simple concise points to the lift
• Better emphasis on the clean and JERK

Helped Allison with her clean 

Finally Done with UNYR2 Challenge

The last couple of weeks have been miserable.  Miserable in a good way, but miserable none-the-less.  I started doing Insanity in the morning and CrossFit in the evening six days a week.  Then I started doing Insanity in the morning, CrossFit in the evening, and then Insanity again later that night for the last week of this challenge.  I probably looked like a zombie and I felt kind of like a zombie, but after staring at the results in the mirror, I know my hard work paid off.  My diet really helped me out during this whole competition.  30g or less of carbs every day.  Evening meal I allowed myself some more carbs to help get me through the week.  I was able to drop tons of fat while maintaining as much muscle as I could.  I have never had those ripples in my chest ever.  I have never seen this much of my abs before.  Previously I thought they had gone on a permanent vacation, but I guess it was just that my fat had gotten in the way.  I still have more work to do on my body and I plan on putting in just as much effort to get that way.  I want to see the rest of my six pack.  I want to get bigger arms.  I want a more defined chest. 

It is funny that at school where I teach all of the not overly healthy teacher ladies come up to me and ask me, How did I do it?  The only answer I can give them, eat the right foods at the right time, exercise like its going out of style, and do it consistently for a few months.  It sounds like one of those random infomercials about weight loss, but I guess that's just the way it goes.  I worked hard, sweated like crazy, and did the best job that I could.  I celebrated with a fast food meal(s).  My wife is happy that this competition is over.  One because of the way that I look, and two now I hopefully won't be as crabby.  Thank you to all of the people from the competition that pushed me past my limits and to the extreme. 

UNYR2 Challenge Half Way Body Shots

Hopefully you can see the yellow calculator that is tucked in my shorts.  Here are my front, side, and back half way body shots.  Excuse the messy stuff in the background.

365 Fit for Life

UNYR2 Half Way Body Shot Comparisons

When you are gaining weight you look at yourself and you see a slow change if a change at all.  You start getting a little bit bigger and your scale looks a little sadder but you don't really feel that you are changing that much.  When I got to 244 I knew I looked different but somewhere in my head I was still denying that I had gained so much weight.  I would look in the mirror, suck it in as much as I could, stand up tall, and make myself believe that it wasn't that bad.  I would stand on the scale and be like, well, at least I'm not xxx weight.  It happens to the best of us and I am going to try my best to not let it happen to me again.

I had looked at my before pictures by themselves and it was disgusting at best.  Then I took my half way shots and looked at them with my originals and disgusting got left in a distant second.  It was absurdly horrendous what I had done to my body.  It almost makes me a little sick.  The motivating part is that I can see a tremendous difference in how I look.  Granted, like most people, I wish the scale was showing a lower weight, but that aside, look at me!!!!  I feel more energized, though its hard to tell sometimes from working out so much, but I know that losing the weight has made me feel more alive.  I have made strength gains in the gym and obviously am dropping fat, which is hard to do at the same time.

Overall my body is shrinking not only on the scale but on the tape as well.  I have lost 1.5 in. from my neck, 5 in. from my chest, 6.5 in. from my waist, 4 in. from my hips, 1.25 in. from my upper arm, 1.5 in. from my upper leg, and .5 in. from my lower leg.  I have lost over 20 inches overall from my body. 

I am happy that we are only half way through this competition because it will give me the motivation that I am looking for to see this thing through to the end.

365 Fit For Life