September 28, 2009 · Posted in WOD · Comments (24)
WOD
Power Clean
10-8-5-3
Met-Con
“Hellen”
3 rounds for time
1/4 mile
21 Kettlebell swings (53/35)
12 pull ups
Comments
24 Responses to “Power Clean Hellen”
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33 South Maple Avenue
Park Ridge, NJ 07656
Tel: 973-879-1210
*Park on the street or in the lot PAST CFI on the left.
*Please DO NOT park in front of the garage door.
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To keep myself honest, I am posting this here for all to see.
When I started Crossfit a little over two months ago, my goal was to get in shape again… for a few things… short term was for my health, to kick butt at hockey this season, and be able to ski down a mtn in Utah without thinking I’m going to die. Long term is also for my health… but also for many other things… For my heart, body, and mind… etc.etc. blah blah blah… you get what I’m saying I’m sure.
So my first two months I’ve concentrated on the high protein and enough carbs diet to really help my body recover from these Crossfit workouts, and let my muscles and body recover to max effect… main goal of increasing my strength and fitness level. Look at the Crossfit.com site for a discussion about what i mean when I say “fitness.”
Results? I actually weigh 5 lbs MORE than when I started Crossfit, but my clothes are looser, my gut and love handles are smaller, etc.etc… so the results so far have been great! (more muscle weight, less fat weight, etc.)
I also feel that I’m a HELLUVA lot stronger and much more “fit” than 2 months ago.
But… now it’s time to take it to the next level. I’ve proven (to myself) that my body will react to Crossfit Stimulus… it will get stronger. It will get conditioned and more fit, but my “performance” is limited by my excess weight.
So time to start losing fat… and faster. Time to eat enough carbs to have a workout and recover properly, but few enough to start dropping some FAT… while retaining (and hopefully still building) muscle… in the crossfit way, not the bodybuilder way.
I’ve never been able to do both at once…. excercise AND eat right. I usually only have the mental capacity to do one or the other! But I feel like the Crossfit workouts have become routine in the sense that it’s part of my daily regimen… (not routine as in boring and repetitive, as it’s certainly not either!)
So I’m hoping that means I can now concentrate on my diet with a specific goal in mind.
So it’s done… it’s out in the open and published to the world so hopefully I can keep on track and stay honest with myself….. so I don’t let myself down… or let anyone pulling for me down either. (You are all pulling for me, right?) 8-D
I’ll post my exact starting stats tomorrow once I get an idea of my bodyfat % and lean muscle %… and my anticipated approach to the diet.
Wish me luck!
Great stuff Brad! It looks like you definitely have the determination and commitment to get the results you want.
Keep us updated and good luck!!!!
Brad I’m with ya on this. I totally fell off the wagon this summer with the eating. I have stayed true to the whole no drinking during the week anymore but I’ve been eating like crap again.
2 month fat % challenge. Let’s do this. Loser buys sushi dinner.
Im on board with Brad, we triain to hard to now fill our selves with the right fuel.. BUT be careful and dont do a crash diet or a quick fix.. like CrossFit its a lifestyle change..
ALSO
We creatd a facebook page.. its bare minimum right now . were trying to figure it out as I type so look for us and well friend you etc. etc..
OOOHHH Foot and Brad can I join too?? Its funny you guys mentioned this because just last night I downloaded and printed an article from the crossfit journal which listed foods to eat and to avoid. Its something I am using to help me with planning on meals to prepare and take to work. I can make some copies if you guys are interested.
Ok Foot… Sounds good!
So what is the game? Whoever loses the largest bodyfat % in two months? Contest ending November 30th.
Kenia, of course you can!
Steve, FYI – I believe Andrew has also created a Crossfit Ignite page… perhaps have him delete that one so you have only yours.
Hey guys,
I’m in too. For too long I’ve been using my negative weight in my body and using it to push positive numbers on the barbells. No longer do I want to weigh 250 to be able to lift 350. I would much rather weigh 200 and only be able to throw 300 around so let’s do it. I’m in. Lose the negative and gain the positive.
negative for positive
- 4 +
I’ll also post stats tomorrow. Let’s look at BMI and I’ll make a nice weight loss sheet that we can keep track of using Google Spreadsheets. Anyone let me know if you’re in. Then send me your email address so I can send you an invite to it. Please email me at davidboyd1@gmail.com so I can get your name in the sheet and we can set tomorrow as a start date.
Thanks for the idea Brad. I need this. Not just saying that. I really do need this.
-Dave
OK… I need to do this. I have serious issues with my diet. How do I measure body fat? I’m in.
I was all set to come in at 6PM… gear in the trunk & I now have a committment for 6PM.
Sounds good.. I was going to track in Excel anyway.. so I’m down with the Google spreadsheets. I’ll email you…
HOWEVER…. I am fundamentally AGAINST using BMI. I’ll be using Bodyfat % and Lean Bodymass % only.
So if you are up for that, let’s do it. But also…my goal is to lose fat and maintain any strength and muscle I have. I don’t plan on being weaker. I plan on being stronger.
I’m VERY happy there are some other people who are excited to make some serious changes!
BMI Sucks:
http://www.npr.org/templates/story/story.php?storyId=106268439
http://www.reuters.com/article/healthNews/idUSCOL66953420070316
Especially for anyone with any amount of muscle on them. They could be a healthy 15% bodyfat, but be deemed Obese because of a high BMI. (due to all the muscle weight)
Ok looks ike a handful of you guys are into this so I need to be involved. One because your representing crossfit ignite 2 we wanna make sure your not doing some crash atkins 2 month quickie then give up and gain it all back plus…
SOOO in light of my new transition into being a sole employer I have some time and knowledge I can lend to this challenge.. I have a nutrituon minor and also study up on “crossfit nutrition” prety often
Some guidelines..
Once a comitment is made a comitment is made we thrive on enthusiasm and lean on each other for support
NO SUGAR period it suck and is killing you.. I won’t “sugar” coat it.. Your creating fat c0ells in ur body and killing yourself and people love u and want you alive.
Finally I don’t mind helping with meal planning. But ultimatly ur in charge of wjat goes in your mouth..
In prep for this I just had a coke over ice! I rarely drink soda… 1st one in months… they have become gross and unsatisfying, but this was goooooooood! Last night I had ice cream at the Brooklyn Ice Cream Factory under the Brooklyn Bridge… great sights on the water and the lights of the city. Ice cream was not impressive. We went into the city to see the Surf Film Festival at the Tribecca Movie house, then dinner at Dean’s… good times.
Steve….For people who are trying to lose weight, do you think they should add some more cardio, particularly if they want that weight loss to happen sooner rather than later? I wholeheartedly agree that sensible modifications to diet along with Crossfit can help most people achieve their weight goals, but I am wondering if some more time jogging or on the rowing machine would accelerate the changes since it would burn more calories.
I just added the photos that my son took on Saturday to the Flickr album for Fight Gone Bad.
Steve, as a suggestion for your new Facebook page, considering allowing people to tag themselves in the photos that they would like to be tagged in. I love CrossFit and I want to see the business get promoted as much as possible, but I would prefer to not have my “home” page on Facebook filled with workout photos every week. I mainly say that out of insecurity, lol, as I always think that I look like an idiot in those photos and don’t want my friends seeing them. But I will definitely tag myself here and there.
Definitely awesome to have Steve on board helping us out !!
i’m down for joining the fat burning challenge… though i’m outta commission for the next few days. I caught a nasty cold running the tunnel to towers 5k on sunday. I’m in awe of the marines who ran in full camo’s backpack, frontpack?, and combat boots and kept a solid pace. I’ll hopefully see you all on weds night!
Get better Andrew!
I liked the Helen workout. It is ideal for wimpy guys like me who have trouble with the workouts that include heavier weights (dead lifts, squats, presses, etc.).. I just have to get that kip to work when I am tired. Unfortunately, it only works when I don’t need it – when I am fresh. Oh well.
Deb, hope you got some great shots this evening!
please, no photos of me on FB working out! Im not even on FB and I try to keep it that way until I have to when my kids are older and I need to watch over them! So, wait, what will I miss if Im not on FB and Crossfit is? Does it just bring you to the CFI main page? Im so behind!
Not now chief I’m in the zone!!
MOM!! PROTEIN!!
just got the chance to look at all of the FLIKR photos from FGB….they are great! Almost makes me want to do it again, NOT!
Deb…My guess is that there will be photos, just like there are on Flickr. The main difference is that Facebook allows you to “tag” the photos, which means that you associate different photos with different people, and those photos are automatically added to that person’s Facebook account/page/site (or whatever you call it). Normally, That is good for Steve because, if he tags all of us after a workout, ALL of our friends see the photo the next time they log into Facebook since the first page you see is a “home” page that shows all of the latest updates from all of your friends. In other words, every time he tags photos of us, it basically amounts to a mass advertisement. I am cool with that provided it isn’t done too often, or provided bad photos of me aren’t tagged. My sister will tag photos of me that have me looking like an alien. If she looks good in the photo, she doesn’t care how the rest of the people look. I think the key to tagging people on Facebook is to ask yourself two questions:
1) Have I tagged this person already this week? (since you don’t want to clutter their homepage with photo updates)
2) Will the person mind if this photo is sent out to his or her friends?
From a business perspective, posting a photo on Facebook is a MUCH better way to advertise the business than posting it to Flickr. If there are only 10 of us who have Facebook accounts, and if all 10 of us are tagged once a week, and if all of us have 100 “friends” who are connected to us on Facebook, those photos are seen by 1,000 people . That is great free publicity.
Steve,,,,is the Facebook page you are talking about the one created by Andrew? That one is already set up and has some people attached to it. Rather than create a new one, perhaps you can have him add you on as an administrator.
I feel like I am posting about a zillion times today….We need to get one of these bad boys:
http://www.amazon.com/MacGregor-Count-Up-Down-Clock/dp/B000BPM4US/ref=sr_1_3?ie=UTF8&s=sporting-goods&qid=1254184501&sr=8-3