Wednesday, May 04, 2011

Hello CFHSV Athletes and Trainers, now that the open is over I wanted to personally thank everybody that competed, supported, coached, motivated, helped, and just flat out grew from the event. Great accomplishments and competition experience was gained. I am so impressed with everybody’s effort and camaraderie. Your flexibility and desire to succeed was outstanding. I am humbled to get to train with all of you on a daily basis. Great job and keeping working toward elite fitness and wellness. Train Hard, Train Smart, Train to Survive! OkieDB Out

Hey Guys,
I just wanted to let you know that Russell and Katherine are out of town this week, and Alison is staying at their house. So this is probably the critical time that she could use help with meals and such.

If there is anytime from now through the weekend that you and your family can take her a meal, please sign up.
www.takethemameal.com
Last Name: Berger Password: cfhsv

If you can't take her a meal, the other immediate need she has is clothes, so, a gift card to Target/Wal-Mart would be great.

Since they are out of town, I've updated the website to include her cell number if you'd like to contact her before you take her a meal.

Thanks!!
Kerri

4 rounds at 25:00 cutoff

What was the hardest most time consuming part or parts??

33:44 as rx'd Thanks to John Hand for spotting me. :)

Ring rows were broken up a lot. Probably 5/4/3/3 in the last 3 rounds. Got 5/5/5 on back squats in all rounds, but had to rest a good amount. Those took the most out of me. Bench was by far the easiest. I think I got the bench done in 2 sets the first 3 rounds and got 15 straight with a spotter my last round.

I expected to be chastened by the scale this morning after a blackout weekend in which I consumed far too much meat, beer, and leftover easter candy. But I actually lost a little over a pound since this time last week.

Could this be due to an increased metabolism from CF?

Ben, I would actually guess that you lost some muscle mass from not training as much and and eating a less than ideal diet. Weight loss is a very poor indicator of body composition or loss/gain of fat vs. muscle. Muscle weighs much more than fat and you typically see increase in bodyweight as individuals like yourself get fitter. I know I usually do. a decrease in weight for someone who isn't very overweight usually means decrease in muscle.

though it could be something as simple as dehydration.

The time of day that you weigh could be the difference, too. I weigh anywhere between 3-4 lbs more in the evening than I do in the morning.

You may be right Russell; I certainly felt weaker. But as we've been doing this diet challenge I've been slowly but steadily losing weight, after having plateaued for some time. At the start of the diet challenge I was at 176, and I've been tracking it in my chart every few days. I'm now at 171. I don't know that I necessarily need to lose weight, but I wouldn't mind knocking my BMI down a bit more.

That's an even better reason to ignore weight. If your performance is improving at CF, then whatever your body is doing is what it needs to be doing. Performance trumps all and if you chase it you get good results in your appearance, but it doesn't work the other way around.

Been MIA lateley, but did a makeshift "Jackie" at home today, subbing the row for 300 Single Unders at 14:35.

A little late in the day to ask but is gymnastics class on for tonight?

26:28 scaled to 155# back squat

30 minutes 4 rounds 30 reps. RX squats kicked my rear.

25:09 as RX

Ugh, my pullers are kaput. Saturday I did my 2nd, 3rd, and 4th career C2B pullups warming up for and doing the last open WOD. Monday I did the 1st 2 successful rope climbs of my life, plus Coach DB's shoulder-bump pullup bar scale thingy when those failed in "Moore". Tuesday was "Jackie" and I did real pullups in a WOD for the first time and got up to 15 before I reached the Slaughter Rule Time Threshold and started jumping them. Then those horrible ring row box things today. All that without a Little Debbie Swiss Roll, or even smelling an open beer, since April 16th! And I got my car door closed on only the third attempt when I left tonight. 4 rounds even, scaled everything, in about 31-32 minutes.

3 rounds @ 25 minute cutoff. Everything rx'd except bench @135