My gym started another 60 day paleo challenge in Jan, but I didn’t sign up for a number of reasons. Yesterday I threw my hat into the paleo ring for 30 days so I’ll finish with everyone else at the end of February. The rules:
My goal isn’t weight loss, but for the record my starting weight is 188lb.
A long overdue post, but here are my December goals:
- Strict 8 hour feeding window each day (usually around 1-9pm). I’m following the early morning fasted training protocol from Leangains when I get to train, supplementing with BCAAs as needed.
- Strict paleo 2.0 diet, which essentially means no wheat, no sugar, no alcohol, no processed foods. I’m allowing small amounts of rice and potato.
- Straighten out the issues with my back. I started seeing a chiropractor, but I also need to make some changes to my workspace (standing desk) and focus on sitting up straighter when I do sit. Regular foam rolling and mobility work every night at home.
Oh, and this all goes out the window on Sundays, which are my anything goes cheat day. Luckily xmas falls on a Sunday this year.
I kicked these off officially at the start of September but I’m just getting around to posting them now. Keeping things super simple:
- Eat paleo. Back on the bandwagon. Going Paleo 2.0 more than strict by-the-book paleo and not shooting for 100% compliance. I will be avoiding sugar, alcohol, wheat, and grains completely, but will take in some rice and corn when unavoidable. The big exceptions are 2 anything-goes cheat days for my birthday and my wife’s birthday. A kid’s gotta eat skunk cake.
- Do something every day. I know it’s not realistic to get to the gym every day, but I can always do something. To quote the great Uncle Rico, “you might as well do something while you’re doing nothing.” So on days when I’m at home doing nothing, I’ll be working on skills like ab wheel rollouts, pushups, handstand pushups, etc.
That’s all, folks. Hopefully these goals will prove sustainable and become habit going forward.
I’ve been operating without well defined goals since I started training at Crossfit South Brooklyn in mid-November. This was intentional since I felt like I needed some time to reassess and recalibrate. It was also nice to turn my brain off and throw myself at the mercy of their programming for a while, but now it’s time to get serious. Here are my goals for the first two months of 2011:
- 100% strict paleo diet, just like before (but with less fruit). Since nutrition is the foundation of any fitness program and CFSB is hosting a 60 day paleo challenge, I’m all in. Will also continue regular (2x/week) fasting, vitamin D, and fish oil supplementation. I’ll record my daily intake on the blog to stay accountable.
- No grains
- No sugar
- No alcohol
- No dairy
- No legumes
- No processed foods
- Hold a solid freestanding handstand for 30 sec. I’ve had exactly one coaching session on the handstand and made some good progress. I get it, I just really need to practice the hell out of it. Consistent work before and after class should help.
- 4:00 min Fran. The most feared, most talked about CF benchmark workout. I know it’s not the be-all and end-all, but I feel like I should be able to do a hell of a lot better than 5 minutes. 20% improvement may seem like a tall order, but thrusters are a fairly new movement to me and I should improve pretty rapidly. I plan to work on heavy thrusters and cycling my pullups better to accomplish this.
- Push harder. This isn’t exactly a SMART goal, but I basically need to man up and lay it all out there during my workouts. I lost some of the fire I used to have and it really pisses me off. There’s no easy way out. There’s no shortcut home!
I did it. As outlined by Robb Wolf in The Paleo Solution, I went 30 days on a super-strict paleo diet. No sugar, no grains, no dairy, no legumes, no cheats, no nothing. I also supplemented with vitamin D and fish oil every day and got the best sleep that the parent of a teething 12 month old can get.
On the qualitative side of the coin - I feel great. I didn’t expect to feel as good as I did and considering how erratic my sleep and workout schedules have been, I need to chalk it up to the diet.
Now, onto the quantitative analysis. I took some measurements and got some blood work as suggested by Wolf. I also took some before and after pictures, but I’ll spare you the gory details. Here are my before numbers:
- Waist Hip Ratio: .97
- Total cholesterol: 146
- HDL: 101
- LDL: 36
- LDL particle size: Pattern A - large and bouyant (that’s good)
- Triglycerides: 44
- Glycated hemoglobin (Hba1c or A1C): 5.4
- C-reactive protein: 2.0
And my after numbers:
- Waist Hip Ratio: .94 (improvement)
- Glycated hemoglobin (Hba1c or A1C): 6.0 (not good!)
- C-reactive protein: 0.75 (improvement)
I skipped the lipid panel for the follow-up since my numbers were fine there and insurance doesn’t like covering those tests 30 days apart. I was really only concerned with my A1C (measure of the amount of sugar sticking to your cells) and my CRP (measure of systemic inflammation) numbers after my initial test anyway. Wolf said that an A1C over 5 and a CRP over 1 are both cause for concern. I’m happy to report that my CRP went down, but inexplicably my A1C went UP! Maybe I was guilty of eating too much fruit, but this is upsetting to me. I’ll need to keep the sugar out and cut down on my fruit consumption.
Weight has stabilized in the high 170s/low 180s, where it was in the mid-to-high 180s before the challenge. I also noticed that I look less inflamed (especially in the face) in my after photos, which is consistent with the improvement in my CRP numbers. I definitely plan on keeping up the paleo lifestyle, but I’ll allow myself the occasional cheat when it’s worth it (like the pizza I inhaled from John’s on Bleecker on day 31). Detailed goals/plan to follow.
I finished Robb Wolf’s The Paleo Solution (highly recommended, btw) recently and learned a lot about why my previous bouts with the paleo diet weren’t terribly successful. Apparently eating crap every 15 days is enough to keep the gut irritated and to keep your body in a neolithic rut. Since I was only 90% compliant at best, I was never fully in the clear. I think I was also sabotaging myself with too much fruit. Wolf suggests a 30 day 100% compliant kick-off to really assess how you feel when running on clean fuel, so that’s what I’m going to do. For the next 30 days:
- No grains
- No sugar
- No alcohol
- No dairy
- No legumes
- No processed foods
- 1 serving of fruit/day (post workout only)
I’m taking before and after pictures, doing a few measurements (wast/hip ratio, weight), and getting some non-routine blood work from a doctor. I’ll compare my stats and how I feel after 30 days. I’ll also be continuing two 24 hour fasts each week to stay sharp.
I’ll also tackle my leftover goals of running 5k in 20 minutes and practicing kung fu three times a week for this cycle.
Oh, and the best part is that my wife is doing it with me this time. Yay paleo family!
I had three simple goals for the end of the summer: eat less and take breaks, run 5k in under 20 minutes, and practice kung fu three times a week.
I got a good handle on my diet, tracking everything meticulously for 9 weeks and then staying pretty true for the last few weeks (without the tracking). I’ve been fasting 2x per week and feeling pretty good. The only problem with tracking calories is that I can make allowances for shitty foods like bagels by eating less throughout the day. I plan on addressing that in the next couple of months.
As for my weight, I’m definitely down a few lbs but don’t have a reliable scale to check my numbers. I’ll remedy this in the next few days.
I failed to meet the 5k run goal or the kung fu goal since my training has been pretty erratic. I’ll keep trying to tackle these in my next cycle.
I was derailed by injuries this summer, so can’t check off any of those goals. I never completed a 5k run in under 20 min, didn’t get my kf practice in 3x/week, and didn’t clean up my diet so well. Since I knew I couldn’t train properly while injured, I sorta let the diet fall by the wayside which was totally the wrong attitude. For the remainder of August and September I’m going to remedy that.
Operation Slim Down is now in effect. I want to get to 175lb by October, which is a better weight for me than 190+ (where I am now). Here’s how I’m going to do it:
- Eat less and take breaks (intermittent fasting). I’ve tried the paleo thing a few times, but the only way I’ve ever successfully slimmed down is to carefully plan my meals and maintain a caloric deficit, by following the advice on Hussman Fitness. I’ll be shooting for about 1700-2000 calories per day and tracking everything I eat with a handy iPhone app called LoseIt. I’ll also plan on doing two 24hr fasts each week. Posting weekly summaries here will keep me honest.
- Run 5k in under 20 min. I’ll keep up the running and hopefully get faster as I get lighter. Injuries aside, this summer has been do disgustingly hot and not conducive to running outside.
- Practice kung fu 3x/week. This is still a stretch with my schedule, but I’ll shoot for it.
Related Link: I’m Sorry That I Got Fat, I Will Slim Down
My last round of goals were to stay pretty much paleo (didn’t happen), complete 100 burpees in under 6:00 minutes (check), and to get my training routine more consistent (sort of happened).
The simple fact is that I don’t have the same amount of free time that I’m used to dedicating to each training session. And while I don’t have as much time for each session, I do have days that I can dedicate to brief, close to home training sessions once the bobbin is asleep. So with that in mind, here are my training goals for summer 2010:
- Practice kung fu 3 days/week. These may be shorter sessions than I’m accustomed to (I never used to log a kf workout unless it lasted an hour or more), but I hope the increased frequency will help me progress.
- Complete a 5k run in under 20 min. I just started running again and I’m slowly building up volume to handle a 3x/week running schedule. I’ll work on some pacing runs to get a feel for the right speed (I’ll need to maintain a 6:26 mile pace) and also make sure to include interval/sprint training. I even bought a Nike+ sportwatch to get more scientific about tracking my progress. Look out!
- Improve my nutrition. This has three elements that I hope to accomplish:
- 80% Paleo compliance
- Fast 2x/week
- Take that damn fish oil every day
I’ve already put this into practice, I’ve just been lax about officially posting my goals. Even though I don’t have any strength goals on here doesn’t mean I’m abandoning strength and conditioning workouts, I’ll just be using them to complement my main kung fu/running routine. I’ll continue to track these and reevaluate at the end of July.
A little late on the official post here, but I’ve already put some of these goals into practice:
- Remain 90% Paleo compliant, mixing in weekly intermittent fasting
100 burpees in under 6 minutes, for chrissake (and attempt it every week until I get there) (finally got it!)
- Plan my workouts for the week better and be sure to include:
I’ll be bringing back the weekly summary to keep myself on task here. I wish I could commit to more, but I’m trying to realistically balance work, working out, and being a new dad, so I’m focusing more on reconditioning and maintenance for the next 60 days.
It’s 2010 and it’s time to get serious, kids. My diet has been awful and my workout regimen has been sporadic since the Mayor arrived. For the remainder of January, I’m going to straighten up and fly right. This isn’t some bullshit new year’s resolution that will fizzle out in a few weeks, it’s just a re-commitment to serious fitness. That means more consistent workouts and enforcing strict Paleo dietary restrictions. Here are the rules for the remainder of January:
- No sugar or flour
- No dairy
- No grains
- No processed foods
- No legumes or starchy vegetables (even yams)
- No alcohol
I learned some valuable lessons from my first Paleo challenge in July and I’ll make sure I get plenty of fats in my diet to keep me sated. I’ll post a daily recap to keep me honest and on target just like last time. Let’s see how it goes.
As or my January fitness goals, I’m keeping it simple and focused:
10 handstand pushups (in an unbroken set) 1/9/10- 100 burpees in under 6 minutes
My workouts will remain short, intense, and basement friendly, though I will aim to make them more consistent.
Now that spring is here and I’ve been squatting 3x/week for about six months, I’m switching gears. I’m a helluva lot stronger from all those squats, but I need a break too. During my six month strength cycle, I learned the basic barbell lifts, went through seven weeks of the Stronglifts 5x5 Beginner program, and did nine weeks of training on the Texas Method Intermediate program. I made some serious strength gains since October, due in large part to the solid foundation of technique I learned from Coach Keith of Crossfit Virtuosity (and all that dedicated practice and careful programming didn’t hurt either). Since I had never squatted, pressed, or deadlifted with barbells before, I have no benchmark to measure against (and I know it’s not safe to attempt 1RM with subpar form), so I can only use the numbers that I hit in the gym with Keith as a reference point.
Keeping that in mind, here are my before numbers:
- Squat: 245lb (5RM - 10/28/08)
- Press: 135lb (4RM - 10/28/08)
- Deadlift: 275lb (9/26/08 - we stopped here for form, not strength)
And my 1RM numbers after my strength cycle, from April’s Crossfit Total:
- Squat: 355lb
- Press: 175lb
- Deadlift: 470lb
I’m pleased as punch with my gains, but all that lifting and squatting made it very difficult to keep up with my conditioning. I maintained short, intense workouts while I was lifting 3x/week, but had to cut out longer/running related workouts to allow my body to recover. I’m also tipping the scales at 190 right now, which feels a little too heavy for me.
In the coming summer months I have a bunch of races to prepare for and will focus more on running, swimming, and overall conditioning while trying to maintain my strength and barbell technique. I’ll be lifting 2x/week instead of 3x and will be rotating heavy days with explosive/speed strength days. I’ll also mix in a back-off bodyweight strength training day when I think my CNS needs a break.
To keep me on task, here are my training goals for the summer months:
- 100 burpees in under 6 minutes. Current PR stands at 6:06 (10/26/08). No more putting this off!
- Incorporate sledgehammer training into my program. All those tire shops along 4th Ave have been taunting me long enough.
- Run 1 mile in under 6 minutes. I’m pretty sure I can already do this, but I can’t remember the last time I ran a mile for time.
- 30 Muscle-ups in under 8 min. I like these and want to get better at em.
- 12 Rounds of Work Capacity 101 in 20 minutes. My current record is 10.5 rounds (4/8/09).
- Eat paleo + dairy. This won’t be strict, but I’m going to try to ease myself into it. I’ll allow one cheat day a week.
I never go in for New Year’s resolutions and usually mock people who make them. But recently I realized that New Year’s resolutions are really just long-term goals that people set for themselves with the promise of a fresh start for the new year. Since I’m determined to meet my goals, I’m making them shorter-term and manageable and I’m publishing them here so I’ll be accountable. Most of these goals are strength-related as I continue my focus on strength:
- Improve my nutrition. My nutrition is definitely the weak link in my training right now. If I want to continue to make strength and conditioning gains, I need better fuel (I hate the D word) so I’ll only be eating real food in 2009 – no more refined sugar or refined carbs. All of my other goals will be contingent on this one.
- 900lb Crossfit total.
Not sure how this will break down, but I’m shooting for something like 330lb squat, 165lb press, 405lb deadlift. I’d estimate I’m currently at about the 800 mark, though my 1RM is untested. (4/19/09)
- 185lb power clean.
I’ve been having a hell of a time with these and am planning on doing a lot of work to improve my technique and increase the amount of weight I can get up. (4/15/09)
- 135lb overhead squat.
Now that I’m training at a gym with squat racks, these are much easier to do and I aim to get better at them. (4/12/09)
- 100 consecutive double unders. No tripping up on the rope.
- 100 burpees in under 6 min. I’m pretty damn close, but this is a goal leftover from 2008 that I haven’t achieved yet.
I did hit some other big milestones in 2008 – 100lb barbell Turkish Get Up, one arm chinup, and learned the fundamentals of the basic barbell lifts. I hope to build on these and to keep making solid progress in 2009.
