Kyle’s daily info 8/30/2012

Good morning!

My weight this morning was 240lbs. 

WOD

5,000 lbs (m)/3,000 lbs (w) Ground to Overhead*

21-15-9

Pull-Ups

Burpees

*In the first part of the workout, the athlete will choose one weight and then do the corresponding number of reps to reach either 5,000 or 3,000 lbs (3,000/1,500 scaled). For example, if a male athlete chooses to lift 135 lbs, they will need to complete 38 reps of ground to overhead to reach the 5,000 lb limit. Likewise, a female lifting 95 lbs would need to complete 32 reps to reach 3,000 lbs. Choose wisely and scale accordingly. Once the ground to overhead reps are completed you will immediately move into the pull-up/burpee portion of the WOD

For the WOD I chose to do the weight scheme mentioned in the paragraph above (135x38) thinking this would be a manageable weight to do to get through the WOD. This WOD was a pain in the ass. Holy shit. I love lifting weights but repetition like that always burns me out. After doing my reps I moved immediately on to the pull-ups and burpees. All in all this WOD stomped a mud hole in my ass and then proceeded to walk it dry and I wouldn’t have it any other way. I came home feeling like hell, made Rochelle and I some delicious breakfast and now…off to work. 


Kyle  

An intimate letter to our followers from Kyle

Hello my fellow paleo/primal acolytes. It has been far too long since I have spoken to you and it’s past time I get real with you in order to achieve my goals. 


I think I wrote something a while back about needing to be stricter on the diet, blah blah blah. Well, I didn’t. Over the past 4 weeks I have eaten copious amounts of fast food and other non paleo approved foods with little regard for the devastating effects it was causing on my body. When Rochelle and I began eating paleo back in February we realized that along with the weight loss benefits other aspects to our life started improving. For example, we slept better, our skin and hair were healthier and the things that happened in the bathroom seemed less severe with no processed foods in the mix. Well, for 4 weeks I looked past the fact that all of these issues resurfaced with me and kept eating. Now, I know that I am an emotional eater. And before I go further let me be clear, I hate that fucking term, however, it is nonetheless an accurate title for me. When I am in a bad mood I want to eat fast food not until I am full but rather until I’m so stuffed I hate myself. 

I’ve been trying to think of what the reason for my change in eating could be. Work has been treating me well. My home life is better than it has ever been and I generally don’t have any complaints right now. So, with all of those potential stressers out of the way it leaves one option: Me. 

My dear friends I have become lazy. Rather than put in the extra time at home to make something delicious and nutritios to take to work for lunch I have chosen to eat out. At first I rationalized it, “It’s just sushi, it’s not that unhealthy, look at the Japanese!” and then I gave up, “Hi, can I get a sourdough Jack and a medium curly fry? thanks”

Well that stops now. 

I have decided to come back to blogging everyday. I work in sales so I definitely have the time! At the very least I will blog everything I’ve eaten per day and what my morning weight is. I know there are many people who think you shouldn’t weigh yoursef daily but I’m not one of them. Weighing myself is like checking my bank statement every morning. The information may not do much for me, but I feel better knowing it and it makes me work harder to improve the number. 

So, here we go, again? Thanks for being faithful followers, readers and friends. 

Kyle

Crossfit WOD

Today’s workout gave me a chance to work on shoulder to overhead presses and HSPU’s again. I think I finally nailed down my form on the presses. It’s funny how when you do a movement right you can completely feel the difference from when you did it incorrectly. Its like the light switch finally turned on and you cant believe you were doing it any other way. My shoulders are definitely feeling it now! I modified my HSPU’s again but felt a lot better about my form. I think I’ll practice my handstands at home for a bit and see how I do. I’d love to get at least one proper push up in next round. Hollow rocks continue to rock my core which I love. Gotta put in the work to get those shiny new abs!

Warmup
200m Medicine Ball Run
10 Medicine Ball Overheads
10 Medicine Ball Squats
10 Medicine Ball Throws
5 minute roll out/ band work

Today’s WOD
Lift
Shoulder Press: 3-2-1-1-1

Then:
7 Rounds
Max HSPU
15 Hollow Rocks

Two days into the week. Two awesome crossfit workouts. Two awesome dinners. So far, so good! Today’s WOD: Overhead Squat: 3-3-3-3-3 Then: “Rahoi” AMRAP in 12 minutes 12 Box Jumps (I jumped…again!) 6 Thrusters 6 Bar Facing Burpees Kyle whipped up some paleo awesomeness this morning in the form of “tigger” with breakfast sausage instead of beef. For lunch I cooked up some chile lime chicken burgers that I found at Trader Joes and some strawberries. Burgers were “ok”. I still prefer Kyle’s home made chicken burgers. For dinner I cooked up some butternut squash and sausage hash. Our box has changed up the programming and is including a lot more metcon work in the wods so Kyle’s muscles are a hurtin and I figured he could use the comfort of the hash tonight. Tomorrow is the 4th and I will be spending some quality time with two of my faves and my new niece, Sierra, while Kyle is at work. I can pretty much guarantee it won’t be a 100% paleo day but hey, it’s a holiday! Right? At least that’s what I am going to tell myself. I will of course do my best although I do have a totally decadent chocolate dessert planned that is 100% non-paleo. Whoops!
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Two days into the week. Two awesome crossfit workouts. Two awesome dinners. So far, so good!

Today’s WOD:
Overhead Squat: 3-3-3-3-3
Then:
“Rahoi”
AMRAP in 12 minutes
12 Box Jumps (I jumped…again!)
6 Thrusters
6 Bar Facing Burpees

Kyle whipped up some paleo awesomeness this morning in the form of “tigger” with breakfast sausage instead of beef. For lunch I cooked up some chile lime chicken burgers that I found at Trader Joes and some strawberries. Burgers were “ok”. I still prefer Kyle’s home made chicken burgers. For dinner I cooked up some butternut squash and sausage hash. Our box has changed up the programming and is including a lot more metcon work in the wods so Kyle’s muscles are a hurtin and I figured he could use the comfort of the hash tonight.

Tomorrow is the 4th and I will be spending some quality time with two of my faves and my new niece, Sierra, while Kyle is at work. I can pretty much guarantee it won’t be a 100% paleo day but hey, it’s a holiday! Right? At least that’s what I am going to tell myself. I will of course do my best although I do have a totally decadent chocolate dessert planned that is 100% non-paleo. Whoops!

RX does not mean you're better than me!

My gym’s website www.americanrivercrossfit.com posted an article this morning detailing why it is important to scale your WODs. I’m not going to go into it here because the article does a better job of it than I ever could. Suffice it to say this has completely changed my outlook on my WODs. 

Enjoy!

Please feel free to comment or question on any of the posts on our blog. Rochelle and I love hearing from you.

Also, is there something Rochelle and I haven’t talked about? Are there requests, ideas for new 30 Day Challenges, or just general inquiries? Feel free to send us private messages or comment right on the blog (I think that can be done…)

We hope to hear from you soon!

-Kyle  

Why this is important to me

Before I begin, I promise this won’t be as long as the last one!

I work in sales and we are notoriously terrible eaters. Energy drinks, loads of coffee, sweet, fast food, and cigarettes. All in a day’s work. It gets difficult to stay on the straight and narrow. Which leads me into today. 

This morning one of the reps for a manufacturer whose product my company carries (ambiguous enough?) brought in a dozen hot Krispy Kreme donuts for us. I fully admit that Krispy Kreme donuts pretty much suck and that grains are bad for you yada yada yada. HOWEVER having a hot donut in front of you…that’s a whole other story! All of a sudden I start forgetting about the genius that is Robb Wolf and how hard I have worked. In the interest in being honest, I did have a donut. If I’m honest it smelled better than it tasted. 

As soon as I ate it I remembered why this is so important to me. 4 months ago I was 40lbs heavier than I am today. I was horribly out of shape, depressed, and lying to myself. Now, while I haven’t reached the weight I want to be at I am happier, healthier and my self esteem is back to where it should be. In short, the 40lbs of fat and gunk I lost was 40lbs of baggage that had been holding me down. 

It is easy to trip on this or any diet. I have done it plenty of times. Sometimes I’m glad I did, there are some foods that no matter how much I think they poison me are really fucking good. Then there are the days like today where frankly I wish I wouldn’t have eaten it. It didn’t cause me to get sick, feel bloated, or get sweaty. It made me feel guilty. I felt guilty for letting not only myself down but also the people I regularly workout with at American River CrossFit who have been nothing but supportive of me. I felt guilty about cheating on the diet when Rochelle has been doing this with me and I’m sure she would like to take breaks on it but instead today she was out getting a refrigerator full of paleo awesomeness for us to eat throughout the week. Hell, I feel guilty because of everyone who has read this blog. Some of you I know personally, others just kind supporters of the work Rochelle and I are trying to do. You have been wonderful to us and there is no denying that I let you down. 

Luckily, tomorrow is a new day. I will be up early and destroying my WOD. Thank you all for your continued support.

-Kyle  

Grocery Shopping. Check! So what’s on the menu for the week? Nothing but delicious paleo foods, of course! Country-style Pork Ribs Sausage & Butternut Squash Hash Chicken Breasts w/ Tomatillo Salsa Blackened Beef Stir Fry Basil Chicken in Coconut Curry Sauce I also picked up plenty of eggs, sweet potato fries, breakfast meats and veggies for breakfast and snacks throughout the week. I’m going to whip up some iced coffee and iced hibiscus tea later today and then I’ll be all set!! I have crossfit at 6 am tomorrow ….bring on the sore!!!
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Grocery Shopping. Check!

So what’s on the menu for the week? Nothing but delicious paleo foods, of course!

Country-style Pork Ribs
Sausage & Butternut Squash Hash
Chicken Breasts w/ Tomatillo Salsa
Blackened Beef Stir Fry
Basil Chicken in Coconut Curry Sauce

I also picked up plenty of eggs, sweet potato fries, breakfast meats and veggies for breakfast and snacks throughout the week. I’m going to whip up some iced coffee and iced hibiscus tea later today and then I’ll be all set!! I have crossfit at 6 am tomorrow ….bring on the sore!!!