Exhausted

After I got home from work, I had a banana and went and worked out. I did 3 rounds for time of the following:
-500m rowing
-35 dumbell thrusts w/ 15 lbs.

I don't have a time because I forgot to stop the timer.

Then, Ryan and I went and ate at Puccini's cause Tracy was working. Even though it could've been healthier, I still ate a decently healthy meal. I had 1 beer, a salad w/ a vinegrette, and a bbq chicken calzone. It was pretty good too.

After that, it was time for Lydia's pregame birthday party. I did pretty good (drank no beer, ate a little bit of cake) and now I'm exhausted. It was definitely an interesting night.

-Corey

Good morning

I got up a little earlier this morning but I was still moving slow like I have been the past few days. For breakfast, I had a cup of coffee and a bowl of grape nuts.

That's about it for right now. I'll post later.

-Corey

Intense

I'm on the Campus Appeals Board and tonight I had my first 2 hearings. It was intense. I was definitely ready for a good workout when I was done. I followed the WOD and did 10 x 100m sprints. I ate a banana before I ran and then when I came back, I had a breakfast sandwich (whole wheat english muffin, 2 pieces of canadian bacon, piece of cheese, 2 eggs, and 1 tbsp. of peanut butter) and had a bowl of grape nuts.

Now, I'm about to shower and go to bed.

-Corey

One of those days....

Ever have one of those days? For the most part, everything has been ok, just a little crazy. But, the dry cleaners didn't have my stuff ready for me that I needed to wear tonight. Luckily, I had a backup plan. Then, I tripped and bit my tongue really hard. I think this is all because I couldn't fall asleep last night. On the food front, everything today has been pretty good except breakfast (I had a banana as I was running out the door). For a snack, I had a can of V8 and some almonds. Then for lunch (which will be my dinner as well) I had a salad with low-fat ranch dressing and some turkey. And then for my second snack I had a V8 and some almonds as well. I'm about to eat dinner because I have a 4 hour meeting tonight and then after that - time for the WOD. I couldn't be more excited.

I'll post how it went later tonight.

-Corey

Back on track

Today, I got up and made breakfast - 3 eggs (4 white and 1 whole) w/ low fat cheddar cheese, onion, and canadian bacon and a piece of whole weat toast with a little bit of peanut butter. Then, I worked out. I followed the Workout of the Day (WOD) with some slight modification. Here's what I did:

-1/2 mile run warmup (5 min.)
-stretched
-14 rounds in 20 minutes of: 5 assisted pullups and 5 overhead squats w/ 55 lbs.

I could've a little more weight but my knees were bothering me this morning.

After, I had some turkey and a banana for lunch. After some shopping, I came back and had a bowl of strawberries and blueberries. I'm getting ready to go back to school and I'll eat before I go. I'll post when I get back tonight.

-Corey

The last 2 days

I didn't write down what I ate on Friday, but I definitely stayed on track. One thing I did have was sushi which is great if you're watching what you eat.

Today was also pretty good. 3 eggs (1 whole and 2 white) w/ onion and cheddar cheese, 2 pieces of rye toast, and some raspberries for breakfast. I was at a baseball tournament all day, so I didn't have lunch. Tonight was CHEAT MEAL! Once a week, I get to eat anything I want. Since I'm back home, we had Lou Malnati's for dinner which is the best pizza in Chicago. I also had a beer, which is ok because it was cheat meal.

I'm starting to see some results. I'm down 10 LBS.!!!! But, more importantly, my clothes are starting to fit better. My jeans are definitely looser and I need to buy new khaki shorts because the ones that I have don't fit.

Finally, I've made an interesting observation. When I first decided to have this blog, I did it to help me stick to my diet. I didn't think I was going to have any issue going and working out, but I was going to struggle staying true to my diet. And, the opposite has happened. I don't really have any problem sticking to my diet, but going and working out. My schedule for the next 2 weeks is going to be kind of crazy as I am traveling in the last half of both weeks, but I need to make a better effort to go and workout and stick to Crossfit. It is definitely the best workout program out there, and if anyone is trying it, please post to my comments to let me know how it is going for you.

-Corey

Very good day

For breakfast, I had a cup of coffee and some turkey. I needed to leave more time to get ready in the morning. For a snack, I had a handful of almonds (the greatest snack in the world) and a V8. For lunch, I had the other salmon cake that I made the other day and a salad. For an afternoon snack, I had an apple and another handful of almonds.

Once I left work, I came home, changed quickly and then went to the fields. I umpired 2 games and while I was there, I had a bottle of water and 2 Powerade's.

Now I'm about to eat Jimmy John's for dinner because I am starving and I don't want to make anything. It's a bootlegger club on wheat with dijon and cheese and no mayo. Pretty good for delivery food!

Have a good night!

-Corey

It's getting easier

So last night at Jake's, I drank club soda the entire time. Very good. Then after, we all went over to Scott's and hung out by the pool but first they needed alcohol. We went to Wal-Mart and instead of buying a) alcohol or b) crap to eat, I bought a protein bar and some cut fruit to eat.

Great night chilling and solving the world's problems.

-Corey

No workout today

Today's eating is pretty well. For breakfast, I had a power shake that was made out of 1% milk, peanut butter, oatmeal, yogurt, chocolate whey powder, and ice.

For lunch I had a salad from Boiler Market. For a snack, I had a V8, some red pepper, and 2 string cheeses. For dinner, I had half of a turkey sandwich that had cucumber, lettuce, green peppers, and Grey Poupon on it.

I'm about to meet some people at Jake's, but I'm not drinking. I'll update later.

-Corey

New Goal

I've got a new goal to add to the list. Lydia's birthday is in 2 weeks and I am not going to drink until then. This will be a little difficult because of the Indy 500 and Memorial Day weekend, but I'm gonna do it.

-Corey

Now that's what I'm talking about

Today was a great day. For breakfast, I had a cup of coffee (black) and a bowl of Grape Nuts Trail Mix Crunch. I didn't have time to pack any food (which I should've, that's the only bad thing about today), so I had to go out to lunch.

I ended up going to Pita Pit, where I had a chicken pita with lettuce, onion, tomato, cucumber, green peppers, cheddar cheese and a little ranch dressing. The only thing that could've improved this meal was no ranch dressing and only a little cheddar cheese.

For dinner, I had a meal from the Men's Health Abs Diet. It was a great, low fat, healthy, salmon cake (like a crab cake but with salmon). It's made from:
-1 can of salmon
-chopped green onion
-old bay
-red pepper
-1 egg
-crushed crackers

and it's cooked in a small amount of peanut oil. I cooked it up and let it sit on a paper towel to drain the oil. I then made a salad of mixed greens, cherry tomoatoes, cucumbers, and green onions. I tossed it in some light ranch dressing and served the salmon cake on top of it.

Then I went and worked out. I kicked my own ass and I love it. Here was today's workout:

3 x for time:

-800m (1/2 mile) run
-35 crunches
-15 back extensions

I was able to complete this, but I had to walk a little more than I wanted to. But, in summary:

-I ran 1 mile and walked 1/2 mile
-Completed 105 crunches
-Completed in 45 back extensions

in a total time of: 29:32!

It would've been faster, but there are some stupid people who got in my way. Let me just say this, THE GYM IS NOT A PLACE FOR KISSING YOUR UGLY, OUT OF SHAPE BOYFRIEND. DO WORK OR GET THE FUCK OUT OF MY WAY!

Have a great night,
Corey

Ahh....

So today was going good...until I forgot to eat before my game. By the end of the game, I was starving. Then, instead of going home and eating, I stopped at Spurlock's and had a beer with Eric. At that point, I was really hungry, and went to Wendy's and had 2 Jr. Bacon Cheeseburgers and a large fry because I didn't feel like eating any of the good stuff that I had at my house.

This is really hard to write because I'm forcing myself to be really honest with everyone. Tomorrow will be a better day.

-Corey

The last few days

Well, the last few days have been interesting. I've lost 8 lbs. in the last 2 weeks, but I went slightly off my diet this weekend. I also didn't work out Friday, Saturday, Sunday, or today.

However, today I'm back on my diet, I've been doing a lot of heavy lifting / moving around, and I'm umpiring a game tonight.

Tomorrow, I'll be back in the gym.

Today, I've eaten an egg sandwich, had a turkey sandwich on whole grain bread with cucumber, lettuce, tomato, and onion on it, a V8, some slices of red pepper, and a few almonds.

I'll post tonight about dinner.

-Corey

Rest Day

Yesterday was a rest day from the workout. I was way too sore to do anything. I had another egg sandwich for breakfast, some almonds for a snack, and a chicken breast with steamed veggies for dinner.

I spent all day cleaning and doing laundry today and I am wiped. Egg sandwich for breakfast and a healthy meatball sub for lunch. Now, I'm watching the Cubs game and am going to head to Lydia's for dinner.

I was going to go to the gym earlier today, but they had already closed. Today is a rest day for Crossfit anyway. Tomorrow, I'll be back on track with the program.

Have a good evening!

-Corey

Awesome Day

In this post, I'll do everything that I ate today and then I'll do my workout.

Food:

Breakfast:

-2 eggs (2 white, 1 whole)
-2 slices of Canadian Bacon (it's actually really good for you)
-slice of cheese
-1 whole wheat bagel

It's a great breakfast sandwich - I also had a banana with it

For lunch, I had a turkey sandwich on whole wheat bread with a banana.

I met up with Jason and his mom for dinner, and I had a Buffalo Chicken Salad with low fat ranch dressing

Everything was great until I went over to watch Grey's at Lydia's. I received a bit of bad news and I ended up eating about 5 slices of quesadilla and drank a bottle of wine. Definitely could've done without all of that, but it's summer - next time, I'll be better.

Workout:

7 x 3 reps of push press:
1st - 95 lbs.
2nd - 115 lbs.
3rd - 125 lbs.
4th - 6th - 135 lbs.
7th - 135 lbs. but I could only do 2 reps

After that, I rode 5.5 miles on the bike.

Tomorrow, I'm meeting up with my cousin Alison but I should be able to keep my diet up.

-Corey

Great day

I love Crossfit!!! Instead of going shopping this afternoon like I said I was going to, I played catch with Ryan and then went and worked out.

Before the workout, I had Jimmy Johns and a yogurt. Here's what I did:

3 rounds for time of:
Walking lunge - 2 x 50 ft, 1 x 35 ft
20 Squats - 2 x 20, 1 x 16
10 Back extensions 3 x 10

I don't remember what I had to eat after the workout, but on my way to the grocery store, I ended up at 9 Irish Bros. I had 1 vodka and tonic to drink.

I finally made it to the grocery store and after getting back at midnight, I had a toasted whole wheat bagel and a yogurt.

Great day, time to get some rest.

-Corey

So tired

So last night, I didn't go to sleep until 4:30 and I woke up at 7. I'm wiped. I've kinda laid around all morning but now I'm starting to move. I've had two bowls of oatmeal (I know, I should've had one, but I don't have any food) and two cups of coffee. I'm gonna put away my laundry and then go grocery shopping for the good stuff.

-Corey

Pretty good tonight

A few of us were hanging out tonight, good to see friends that I haven't seen in a few weeks. I only had a few beers and some pizza rolls - which is good cause normally in a situation I would eat way too much. Now, the question is, do I have anything decent for a snack right now before I go to bed?

-Corey

Getting better

So for lunch, I had a little tuna w/ onion and low-fat ranch dressing and a yogurt. When I was on the road, I had a grilled chicken breast from McDonalds (good!) and a medium fry (bad!). But, when I stopped again, I was able to pick up some almonds instead of all the other crap they sell there. So, all in all, not too bad.

Tonight, I will be having a few beers because it's a family reunion.

-Corey

Good start to the day

I didn't sleep so well last night (weird ass dream) but I got a really good start to the day. After a cup of coffee, I worked out and had a great meal. Here it is:

3 x 10-15 reps

-Samson stretch
-Overhead squat
-Situps
-Assisted pull-ups
-Bench dips

After drinking a lot of water, I had eggs and a banana for breakfast:
-4 whites, 1 whole egg
-Canadian Bacon
-Chopped Onion

Time to shower up, pack, and hit the road.

-Corey

Eh, not so good

Lunch was good. I had a salad with shrimp, chopped onion, chopped red pepper, a little olive oil, and salt and pepper. I also had a banana and a yogurt. Then, instead of driving back to my apartment, I had to stay another night because my car needed to get fixed. I went to help coach my Dad's baseball team and that threw my schedule all off. When I got home, I was starving. I had a turkey and salami sandwich, with a few chips, a cookie, and a few beers.

Tomorrow will be a better day.

-Corey

Day 1: Meal 1

Today shouldn't be too bad. I'm getting ready to go back to school and I just need to make sure that I bring snacks with me so I can eat on the road and not stop and eat. Here's what I've eaten so far:

-3 eggs (4 whites = 2 eggs, 1 whole egg)
-Chopped onions
-Chopped red peppers
-Chopped Canadian bacon (surpisingly pretty good for you)

-Cup of coffee
-H2O

I'm about to hop in the shower and run some errands. I'll keep you posted

-Corey

P.S. I just found 20 bucks as I was going through some old things

A little bit of work

Well, I can't really workout yet because of my wisdom teeth but I was able to get out and do some yeard work. I mowed the lawn and did about an hours worth of using the weed wackere which was a lot more of a workout than I thought.

Tomorrow starts the meal plan...more to come later.

-Corey

Intent of Crossfit

Even though Jason has been talking me into doing Crossfit for the last few weeks, I still wasn't sure that I was going to do it this summer until I read this. This is taken from the FAQ section of the Crossfit website:

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:

1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

Enough said. Crossfit it is.

-Corey

Mind Set

I realized tonight that for the past 12 years, my fitness goal has been to get bigger. When I started wrestling in 7th grade, I was light for my weight class, so I was told to put on weight. When I started playing in football, it was the same thing - "Eat and lift...eat and lift...and get bigger!" The goal was always to get big. For the first time in my life, it's ok to be small....it's ok to weigh less than 200 lbs. I think that knowing that it's ok to be lean and fit and not necessarily huge is going to help me go far.

I also realized that while I am getting my wisdom teeth pulled and it'll be difficult to eat solid food, I'll still be able to make really healthy Men's Health Abs Diet Smoothies that will allow me to start on my eating plan.

-Corey

World Class Fitness in 100 Words

-Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat

-Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, rope climb, push-ups, sit-ups and presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast.

-Fix or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

-Regularly learn and play new sports

Taken from "The Crossfit Journal", October 2002

Goals, pt. 1

"If we don't know where we are going, how are we going to get there?"

Goals are one of the most important things you can have when you are starting a new fitness program (or anything for that matter). By setting goals, I have a target to aim for and something that'll keep me motivated when the times get tough. When I set goals, I like to have one big main goal that will be very challenging for me to achieve. To help me accomplish the big goal, I set a few smaller goals, each with a dealine and action plan as to how I'm going to achieve it. The biggest benefit of having small goals (or milestones) is that they are easy to achieve and help me stay on track for the big goal. Here are my goals:

Big goal:
-In 12 months, I'd like to weigh 200 lbs, lose 6 in. off of my waist, and be able to complete CrossFit workouts

Milestones:
-In 12 weeks, I'd like to lose 20 lbs of fat and lose 3-4 inches off of my waist.
-Reevaluate at 6 months to determine if anything needs to be changed to accomplish my big goal.

I will be adding more milestones later, but right now that is the main thing that I want to accomplish. I am the leader of the orientation program at Purdue and I will be speaking on stage in August to a crowd of 6,000+ people.

In the next few days, I will be posting about the plan I will be using to accomplish my goals.

-Corey

P.S. I just found out that I have to get my wisdom teeth removed on Wednesday, so my timeline will be shifted back a week because I will not be able to eat solid food for awhile.

Hey there - A preview for things to come

Hey everybody,

This is going to be my online journal for keeping track of my progress of my "Get Fit" program for the summer. This will force me to stay disciplined with my eating plan and eating program. Currently, I am in the middle of taking finals at Purdue University. Once these are done, I will be posting daily about my daily meal plan as well as my physical activity for the day.

Eventually, I'd like to help others get involved with getting in better shape. I have a 12 month plan that I will be implementing to raise my strength, lower my body fat %, and be more fit.

Stay posted! There is much more to come.

-Corey