Tag Archives: 12labours Crossfit

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First Thirty Days of Focused…ish…. Nutrition Plan

It is amazing how time flies. It is hard for me to believe we are already through the first week of August. Summer is just about over. Believe me, I am not wishing it away. Autumn is my favorite time of year. Fires, Cocktails, Football,  and hooded sweatshirts. Summer is my second favorite time. We have not gotten to the beach once and we do need to fix that, quickly. We have been on the water a few times in the kayaks and Berger took her maiden voyage. She did well. She was very focused on a paddle boarder behind her and Kylie…not sure why.

It has been seven months since I last posted. Way too long. Things have been going well this year, however I have not been focused on hitting my goals. Life gets in the way. Things happen. We all make choices and push what needs to be done at that time to the top. Sadly I think many of us put ourselves last. Then we find ourselves kind of pissed that we are not achieving the things that six months ago were important to us. And of course, there is also the reality of New Years’ resolutions…..that are the same year after year.

For those of you who know me, you know that I lost my Dad the end of April. Losing a parent seems to change the view of one’s own mortality. It is an assault on it actually. When I was little I thought he was the strongest guy in the world, able to do anything. I watched him age and his physical capabilities diminish. He was hard on his body and in the end his body just gave up. It was done.

So, in part because of that, and because it just beyond time, I spoke with a fellow CultFitter and he recommended a nutritionist he had worked with previously. So I contacted her and we were off. I had to get a Resting Metabolic Rate test and a VO2 max test. The first was not hard, just took twice as much time as it was supposed to. Based on those readings I burn about 2500 calories a day just living. The VO2 max test was a giant PITA. It was on a treadmill and everyone who reads this blog knows how much I looooooove running. So imagine me on a treadmill with basically a fighter pilot mask on, a heart rate monitor around my chest, and a clippy thing on my finger. Quite the sight. I hoped that i did not trip and take out the whole thing.

The numbers came back no differently than I expected. Average/Slightly above average for a person of my age and dimensions. I met with the nutritionist via phone and went over all pertinent information. She put together a meal plan and sent it to me. Using MyFitnessPal is a huge win. It was as one would expect. Reduced calorie, high protein, moderate fat, and low carb. I am at 130 grams per day, which is not bad. Just have to make each one count.

I have enjoyed it and as the title indicates, have been committed…mostly. There was one night that was just silly. I am down 21 pounds in a little over a month. It is a steady clip of 3-5 pounds per week. CrossFit five times per week, 2 runs a week, and yoga once. I do not always get both runs, in however I’ll make it longer if I only get one run in.  The big difference on this one is that I followed exactly what I told, and it is paying off much better. Funny how that works, huh? Kind of like that thing, when you finally do what your Coach told you to do, and shocker, it works.

The eating has been easy to follow. 5-6 meals per day. I like having a plan for the week as it makes it easier to prepare and not worry about it during the day. Sunday is meal prep day. I won’t bore you all with a picture of a counter covered with food and individual prepped meals. Do I miss eating pizza? Do I miss desert? Do I miss cocktailing? Absofreakinloutely! She suggested two drinks on Saturday night. I really don’t have that switch, so i cut it out for a few weeks. The stories aren’t quite as funny, however the mornings are much more fun.

It has been a very good experience thus far and am looking forward to it continuing. Drink a few for me folks. Have a great week. Lift something heavy even if it is not in the WOD.

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It’s all About the Gear

GEAR

Truthfully, that is probably the number one reason we all do CrossFit. It’s all about the gear. We are in the process of packing for our move the end of this month. I. Hate. Moving.  I have a lot of stuff. Multiple paris of shoes, jump ropes, chalk, bands, wraps, gloves, tape, the list goes on and on. And for what? Because it might help me go a little faster or lift a little more. Nonsense. Americans love to buy stuff. Some of the brightest minds in the country are dedicated to separating you from your money. They are good at it too. Since I seem to buy just about everything I thought it would be a good idea to provide my opinion on what stuff you actually need, versus which is a nice to have dust collector.

Shoes:

Definitely think the right shoes go a long way in helping you perform your best. Innov8s, Reebok Nano’s, and Lifting Shoes. I have gone through three pairs of Innov-8’s, two of the F-Lite 195 and one pair of the F-210’s. I like the latter the best. The 195’s are a little too flimsy for bigger guys like me. I did not like running in them because of the lack of support however they are great for rowing, jump rope, lighter lifting etc. The 210’s are very low to the ground and I like them for deadlifts. Almost the same as going barefoot.

The Nano’s are the best all around CrossFit shoe. No issues with running and due to the extra stiff sole, Olympic lifts like clean and snatch are good to go at moderate weights. I bought two pair of the Nano ‘s and have been alternating them for the past couple of months. Picking up a third pair would just be silly, right? Exactly. So i bought two pair of the 4.0’s when they came out too. So, now i have four pairs. When are the 5.0’s due? Oh wait, Nike MetCons are out…so we know where that will land. Just doing more research for you folks….

Olympic Lifting Shoes:

Oly

I own both the Romaleos and first generation Reebok lifters. Have been eyeing up the another pair of lifters and will more than likely have a pair in the next month or two. I really hope Jen is reading this as she seems to think I have a problem with shoes.

Nike Romaleos:

They are expensive. Probably the most costly of all the options however I think they are worth it. I have had mine for over three years and they still look and feel pretty new. The raised heel helps align your hips to get a deeper squat and the extra stiff sole allows you to drive up through your heels without getting the squishy shoe feeling. Nice solid foundation. You feel bolted to the ground.

Reebok Lifters:

I have a pair of the first generation and I probably wear these more often than the Romaleos, not because they are better, however because they are more versatile. Got a WOD with snatches/cleans/squats and other stuff like box jumps, prowler, etc. These will be fine all the way through. Would not recommend pure oly shoes for the other movements.

Shorts/Pants/Shirts:

I sweat. Ungodly amounts of sweat. I should be tested. I prove Under Armour a liar every time. Can’t wick me! I have tried the more expensive UA shirts and they are still soaked by the time I am done. I stick to two companies now when I need to cycle through clothes.

Uberfit:

1stslider

Uberfit is a local business and has grown pretty significantly over the past two years. The shirts have a wicking quality and have great logos and designs. You all know how I feel about cardio….the image below says it all. I have had Uberfit shirts for two years plus and they still are in good shape. I think that says a lot for the quality considering the punishment we dish out. Stones, yoke carries, front rack barbells, etc. They take a beating. Also offer shorts, pants, hats, wrist wraps, and just about everything else you could think of. Enter Rook25 during checkout and receive 25% off your entire order. http://www.uberfitapparel.com/ 

Uberfit

Hylete:

These are the only shorts i have bought in the past few years. I still have the original pair and no signs of them being worn. They are a little more expensive, however they last. They also have zipper pockets and for some reason that means a lot to me. No idea why. Enter CFROOK during checkout and get a discount. Kylie also has their backpack/bag and absolutely loves it. Pockets everywhere….

Rehab/Injury:

Everyone gets hurt. It’s part of the fun. Sprains, twists, pulls, or just being sore as hell they day after. It’s all completely and totally normal. Obviously if you are throwing up, bleeding, can’t sit up or stand without feeling sick from the pain a visit to the doctor or ER is in order, asap.

Rehaband:

Pretty much the gold standard for knee and elbow protection. I have used knee bands and they are very helpful. Guaranteed to see fellow CrossFit athletes donning them at any competition.

Ice Packs:

Exercise leads to inflammation. Inflammation leads to limited ROM. Ice leads to less inflammation. The cold pushes the blood away. Regular ice packs from CVS are fine for home. Just tried Arctic Ease which are really cool. They don’t require time in the freezer. It’s a cold elastic wrap that can carried with you and are perfect for post WOD icing with minimal prep.

Trigger Point:

Lacrosse ball, grid roller/foam roller/PVC. These items will help you work out knots, tight spots, etc. Definitely worth the purchase. Muscles get beat up, period. Also recommend massage therapy if you can swing it. Painful, however very rewarding afterwards.

Jump Ropes: 

If you are serious and plan on doing it for more than six months than your own rope is worth the expense. Beware of false advertising. Some will advertise they assist with making double-unders more easy, however in most cases they just allow you to whip yourself faster. Personally i like the metal ones, they really make a mark. Let’s you know you didn’t come close to doing it right. IT’s more than spinning it faster, jumping also required.

 Wrist Wraps/Tape:

Hands get beat up. Wrists get beat up. Callouses are formed and then torn which result in a blood freakin’ mess on the bars, floor, etc. Tape your stuff. Whether to go with athletic tape or wrist wraps for your wrists is a personal choice, however make the choice and use one. Tape around your thumbs when doing high volume cleans, snatches, overhead work, etc. Also helpful to tape your hands when doing high volume pull ups, ring work etc. https://www.youtube.com/watch?v=AcS5lYs6DkU