Apps and CrossFit….Do the two go hand in hand?

Happy New Year Everyone! It’s been a while since I last wrote, but the New Year has brought me back; hopefully for good this time.

As a programmer by trade, I have often wondered if having a good tool for tracking CrossFit workouts would have any value. It’s just the way I think. I see something that lacks automation and I think, it would be nice to have an app for that. Sorry for the played out Apple speak. The problem is, I’ll get an app to do something and it just doesn’t fit 100% of my human behavior so I start off with lots of enthusiasm only to drop off. I believe you use apps because you need to, or because you want to, simply because they make something you are doing better.

With that said, I realize there are some apps out there for CrossFitters, but I have always heard that they just don’t measure up. Which leads me to the following set of questions:

  • Of the apps that exist, what is lacking? Too many features? Not enough? Is the user interface to clunky? Too hard to use?
  • What platform(s) make the most sense? Do you just need a mobile app? Does it need to be on your desktop as well?
  • By nature CrossFit is competitive, whether it’s you against the clock, or the others in your group. Would aggregating the data of everyone who used the app to post best times help motivate you more?
  • What features would be most helpful?

So I guess that’s it. I look forward to your responses!

Happy Crossfitting!

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A fat man and a tractor tire

So here’s my first shot at video. Decided to start trying to CrossFit at home, since I just couldn’t make it to training consistently. Picked up a tractor tire out in Plant City free of charge and decided to have some fun with it today. 100 flips, then 20 flips with a burpee in between each flip to finish it off. Good way to get back in. Bought a sledge hammer, a jump rope and a pullup bar so I can have some more flexibility with my workouts. Planning on getting in another workout tonight.

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Day 3, Rest

Still eating good. Rested from the workout today in lieu of sleep, but will be back cranking tomorrow. I’m looking forward to my workout which is a good sign. I should probably be writing a commentary this evening but I have too much work to do.

I’m working on some pretty cool stuff for CrossFitters which will be out by the end of January. Should have a web page up pretty soon for those who want the inside scoop.

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Day 2, a day late

So I didn’t bail already. I made it to training yesterday. I just didn’t have an opportunity to write a post due to work. I probably don’t even have the time to write this one, but it’s important to me so I’m writing it.

My new approach to nutrition, basically a laid back variation of the Zone Diet is working well. Eating Zone like meals, without worrying about measuring every single ounce makes life much easier and it truly feels more like a lifestyle then a diet. If I can continue to eat like this from now on, then I feel it will be sustainable which is one of my goals. Diets are bad because they don’t teach you to change, and they induce the yo-yo syndrome. Believe me, I’ve been on the ride many times myself and I’ve also seen others do the same thing. Learning to eat sensibly with a proper balance of Carbs, Protein and Fat is the way to go as I see it. We’ll see my opinion 2 years from now. Don’t get me wrong I still aim for the zone balance of 40% Carbs/30% Protein /30% Fat, I’m just not at a loss and feel down on myself if I’m not balanced each and every meal. It’s important to feel like you are on track, at least for me it is.

One other side note. Chinese food while tasting really good and being one of my favorites wreaks severe havoc on the scale. The other day I posted that I had hit 300 again. After two days of “detox” from the sodium I’m down to 290 again, so there was a lot of water weight being stored up. The reason I’m making this point is because I like Chinese food, and if you’re going to eat it on your way down the scale, then just avoid the scale for a couple of days afterwards as to not be discouraged. Lots of people say stay away from the scale period, but I have a bit of a differing opinion on this. It’s funny because most people who say it have never been fat. I think the scale is not a true gauge of where you are at, but it can be a motivator. I’ll write another post on this at some point.

So on to the WOD/Workout of the Day.

Let me start off by saying that after the warmup I would have been very happy going home. One thing I have noticed about CrossFit Malicious is that the warmups are pretty taxing compared to where I used to train. The workouts in turn are designed to be much shorter, which from what I understand is the true essence of CrossFit. The other thing that I have noticed is that I’m happy to just finish the workouts at this point and the time is something that I will worry about later.

Warmup, 3 rounds of 10 reps of each exercise below.

  • 50lb kb swing <– I think it was 50, and I did two rounds, Nathan later realized that it wasn’t supposed to be a part of the warmup because it was a part of the workout.
  • Hyperextensions <– Hating these, but I think my back is getting strong, but after two straight days I was weak in this area during the workout. This really makes KB Swings a lot of fun
  • Overhead Sqauts with a PVC Pipe
  • Pullups <– When will these get easier? Yesterday they actually were, but still time consuming for me. 5 in a row on his high bar is the best I can do, assisted.
  • Box Jumps  <– Instead of the box we did the big tire.

So after this warmup I was ready to go home, but no, there was still 36:05 of working out to do.

The WOD was simply as follows:

3 Rounds for Time

  • 200 Jumprope or 50 doubleunders <– I chose the jumprope as my efficiency with doubleunders is still pretty bad. I need to practice.
  • 25 50lb KB Swings
  • 25 Knees to Elbows

As mentioned it took 36:05. Not happy about the time, but glad I finished. After round 2 I said to Nathan that I didn’t want to wuss out, but I didn’t think I had a round 3 in me. He didn’t respond, at all. I did round 3. Thanks Nathan, you motivated me well and I appreciate you not letting me have the out!

Today it was easier to drive home, however I was down on the floor for 30 minutes afterwards. This is an improvement from Monday. As of the time I’m writing this on Wednesday morning (I took today off by the way, but I may go this afternoon if I stay in Tampa instead of venturing up to Orlando.), I’m a little sore, but not incapacitated. I’m raring to go and my excitement levels are still very high. It’s time to go eat, so talk to you all soon!

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Day 1 Update, Forget Energy Drinks

As the day’s end nears I wanted to write a brief commentary on my mindset the first day back into CrossFit. I didn’t sleep much last night and woke before 6 AM today to get to the workout. I got my butt kicked in the WOD (Workout of the Day) as I mentioned in my previous post.

So how do I feel at the end of the day? Better than I have in weeks. I’m not going to lie, I probably do need to sleep a little more, but my energy levels are high and my mental state is positive. As far as the mental state is concerned I attribute it to two things.

  1. First and foremost I made time for my morning prayer. Even though I was feeling sick and was in a rush, I made this a priority. I firmly believe you need to start out each day by talking to the Lord. Some of you may feel differently about this, and that is another conversation, but time has shown me the differences in my days when I do and don’t.
  2. My workout this morning gave me a great boost. My re-commitment back into CrossFit is exciting to me. It just gets me going.

So I ran through the day going 100 miles an hour. I’m looking forward to a nice relaxing drive back to Tampa and some time with the family this evening.

So do you need energy drinks to blaze through the day. I would say no. Kicking your day off with the two things mentioned above and proper nutrition have always done the trick for me. People have mentioned there is a noticeable difference on these days. When I get home my wife will probably point this out. Literally I feel like I’m on cloud 9 right now. When I have the feeling I have right now, it is probably the same feeling that Michael Jordan got when he would go out and light up the other team. You feel like no one can stop you and there is nothing you can’t do.

Stay tuned over the next few days because I plan on writing about something which some of you may disagree and be offended by. I don’t think it’s ok to be proud to be a fatty. I feel very strongly about this. Can’t wait to say why.

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Day 1

Starting over sucks. I almost got side tracked yet again this morning. All pumped up from my post last night, I was ready to get to training this morning to do some CrossFit. Problem was I thought training started at 6:30, when it really started at 6. Lucky for me, I think, I was able to go in anyway.

The warmup was worse than 95% of most people’s workouts. It wasn’t too bad, but anything at 300lbs sucks. It was 3 rounds of 10 of the following exercises:

  • Situps on the Hyper Machine
  • Hypers on the Hyper Machine
  • Pullups
  • Overhead Squats - with just a PVC Pipe
  • Double Unders - Did 40 jumpropes instead of 10 double unders

Of course like anything else you blow through that as fast as you can. Pullups as you might imagine were very hard. I did them assisted with a rubber band. Watching a guy as big as me do pullups must also be pretty amusing. Too bad I don’t have some video.

On to the workout which was 6 minutes 5 seconds. The workout didn’t seem too bad as I was going through it, but the after effects were pretty rough. The workout consisted of 3 sets of the following:

21 (set 1)-15(set 2)-9(set 3) reps

  • 65lb Overhead Squats
  • Ring Dips

I had to do assisted ring dips.

After the workout I don’t know how I made it home. I was in such a rush to get there that I didn’t eat before the workout. Ask any CrossFitter and they will tell you this is a big mistake. At the same time you don’t want to eat too close to a workout, because that is a sure fire way to lose your food during or shortly there after. I also didn’t have too much water.I was out of it for about an hour and a half after the workout was over, but I’m very glad to have made it. The hardest part of Day 1 is done. Success so far!

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How Obama Made Me Fat

We’ve been blaming George Bush for a lot of crap over the last few years. George Bush is the reason I don’t have a job. George Bush is the reason I lost my house. George Bush is the reason I’m in so much debt. George Bush doesn’t like Black people, so he got on the phone with God and asked for a devastating hurricane to pummel New Orleans. George Bush this, George Bush that. Sure I admit, he wasn’t the greatest president, as a matter of fact he may have been one of the worst, but is he really to blame for all of this?

With all this blame going around, perhaps I should blame Barack for my recent 47lb weight gain since the time he’s been in office. It makes sense to do so, because I really don’t care for Democrats, and blaming George Bush is getting kind of played out.

The first three months Obama was in office, I was under a lot of stress because sales were slow with my company. That was clearly his fault. Then finally sales started to kick up, but then I started having trouble with one of my employees, who was consequently my ex-business partner and a good friend. I had to fire him. I was cheap and didn’t want to hire help immediately, so I got so busy that I stopped working out. I also started eating conveniently.  That was Barack’s fault too. I mean, if McCain would have been elected that would have never happened right? Then I guess consumer confidence jumped up a little bit, we got really busy. I finally hired somebody, but more of the same. No working out. More pigging out. Each time I put a piece of food in my mouth, each milk shake I drank, every ice cream I devoured, all Barack’s fault.

So now we are at the point where 300 on the scale is no longer unfamiliar territory again. Just 7 months after being down to 253. What the heck happened? Well Barack of course. I mean he’s been in office the whole time I’ve been on this downward spiral, so it had to be him right? I can’t possibly be the one at fault. I’m not the one responsible for this. I mean he was here at my house each day making my choices for me, keeping me from being disciplined and working hard. Barack Obama is the reason I am fat. Or maybe it’s my wife, she is a great cook. What about my mom. I did have a pretty crazy childhood after all.

The fact of the matter is, whether it’s weight gain, money troubles, or occupational woes, we can look no further than the man in the mirror when we want to find the problem and the solution. This has probably been said many times before, but it’s true so it’s worth saying again. Before I examine this deeper, let me just state that all of these issues are really superficial and we can be content even while having them. Life will never be short of problems. God allows for them to be part of our lives to help us grow. That’s another subject though.

I’m really pretty angry with myself right now. Not only am I doing myself an injustice by eating without an ounce of control and attending just 3 workouts in the past month and half, I’m screwing my family, my co-workers and everyone I come into contact with. Being fat saps my energy. I move at a slower pace. The fire in my belly is like a candle ready to go out, rather than a furnace burning at 5000 degrees. Instead of playing with my daughters on the floor I sit on the couch and veg out. Instead of being fresh in the morning and giving my time to God, I barely roll out of bed. Instead of giving my wife my undivided attention I fall asleep because I’m exhausted. I’m irritable. I don’t work as hard. Living this way is my choice however. I can either continue on or change.

Enough complaining. It’s time for me to right this train. From this moment forward. I need to kick it back up a notch or ten. I need to take responsibility for the situation. I need to train harder than I ever have before. I need to eat sensibly, not so strictly that I’m constantly temped to binge. Regardless of the problem we are facing, if we own it we’ll get back on track. No one else is to blame. It’s time to stop ignoring the real problem or trying to pawn it off on someone else.

Training is tomorrow morning at 6:30, I better be there. My accountability partner will be all of you who are reading this.

So I guess it’s not Barack’s fault after all. George W will even get a pass. I leave the blame game, ignorant statements and downright Tom Foolery  to Kayne West.

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Food Journal - 10/6/09

I spent a good part of the day in Orlando at my client’s office. They just built an amazing new facility with a cafeteria which I will have to check out next time, but before I would try to save time by making the most of my day and eating protein bars. I also had to combat the fact that they have a fountain machine about 20 feet from where I sat.  The good thing is, water is very accessible and so is coffee. Got home from Orlando around 11:30 and stopped by the grocery store for coffee, and while I was there I picked up a piece of London Broil. $1.99 per pound at Sweetbay, which is really a pretty good deal.

Because of the day trip, I also did not get to workout today. As much as I probably need to ease back into it, I would like to just let it be a shock to the system and kill it for a week or two to really get back into the swing of things. Bad news from the scale. 288 this morning. That’s up from 253 back in early April. Stress, crappy eating and too much work have lead to 35 unwanted pounds. My goal is to shed them by Thanksgiving. If I stay committed that will be easy and I will probably surpass that. Here we go again.

Breakfast - around 9AM

4 eggs on the skillet, 1 banana, 1/2 cup black beans, 12 almonds - around 9 AM

Snack - 11:30 AM

1 Cliff Builder Bar

Lunch - 2:30 PM

4 oz Turkey
1 Apple
12 Almonds

Snack - 4:30 PM

1 Cliff Builder Bar

Snack - 7:30 PM

1 Cliff Builder Bar

Snack - 9:30 PM

1 Cliff Builder Bar

Dinner - 12:30 AM on Wednesday, All Nighter Ahead
5oz London Broil
3/4 Cup Black Beans
1 Apple
12 Almonds

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Eating Good Again - Food Log 10/5/09

So the reason for my monumental slippage over the past 6 months has really been my eating habits. I have been going to town on everything unhealthy. Pizza, hamburgers, anything fried, if it was around I was trying to eat it. Even if I wasn’t hungry. Soda too. Would drink it like it’s water. So I have quickly gone down the path in the wrong direction, but have realized no time is better than now to turn back. Hopefully my food log, of which this is the first, will serve as a mechanism to keep me on track, as well as inspire others with ideas of what to eat. I will weigh in tomorrow morning, and it’s not going to be pretty.

Food Log for 10/6/09

Ok so I didn’t keep track to a t, but have a pretty good idea of what I ate. I also know that I stayed faithful to the zone today, so I’m feeling good about that (mentally and physically).

Morning: 2 oz Turkey, 1 Banana, 6 Almonds
Early Afternoon: 4 egss, 1 apple, 1 banana, 12 almonds
Post Workout: 4oz Turkey, 1 Apple, 6 Almonds
Dinner: 2 small grilled Turkey Burgers, 1 apple, 6 Almonds
Late: 4oz Turkey, 1 Apple, 12 Almonds

Tomorrow I will be more detailed. Too much turkey today.

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Back in the Saddle - Bring the Pain - WOD for 10/5/09

So I signed up over at CrossFit Malicious about a month ago. Went on Labor Day. Came back in the following week, haven’t been back since. A familiar pattern when I have been working too much. But today I decided I needed to get back into it no matter what. Glad I did, but during the workout I sure as heck wasn’t. It was a lot of pain, dizziness, and for the last 10 minutes or so I was on the brink of vomiting.  Yeah I have really let it go. Don’t get me wrong, CrossFit workouts are never easy, but this one wouldn’t have been so horrific six months ago.

I knew I was in trouble when my back was locked up after the warmup. By the way, this is why they say, your workout is our warmup. No joke.

Warmup - 3 rounds of 10 reps each

  • Double Unders - I did 40 jump ropes each round instead since I still suck at double unders.
  • Pullups - Rubber Band assisted and it was still hard. The bar is a little higher at this gym, then it was at the previous establishment.
  • Situps on the Hyperextension Machine
  • Hypers
  • 45lb Overhead Squats

Now on to the WOD, or Workout of the Day

3 rounds for time

  • 75 air squats
  • 15 ring dips
  • 15 KTE - Knees to Elbows

I only finished with two rounds, and my time was horrible. A combination of heat, dehydration and just plain being out of shape killed me. But it’s going to take some time. I realize that. This time I’m not going to let it slide again!

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