It's like DejaVu all over again...

Well...

It was about this time last year when this first got started. I did really well and ended up losing 20 lbs. in 10 weeks. Throughout this year, I managed to pretty much put all of the weight back on.

Now, it's time to start again. I've been stumbling trying to get started the past few weeks because of various excuses that I keep giving myself. I'm DONE with the excuses. I'm cheating myself of being healthy.

I've been really tired because of many things but mostly adjusting to work. And, I think a big part is not exercising and not eating the right food. It's almost a Catch 22 - I need to put forth the effort while tired so I have better energy levels.

Well, this is it. This weekend will be the start of the Abs Diet. I've found a good Crossfit gym near my apartment and I will be starting there as well. The time is now.

I'll be going shopping this weekend, cooking on Sunday, and working out on Monday.

More to come...

-Corey

Back From Vacation

Thanksgiving was great....time to hang with the family, relax, and eat a lot of good food. Israel is in less than a month and I'm ready to get back to it. I've been looking at the archives for workouts and this week I plan on doing the following (still need to run it by Brandon and Jason):

Monday - Originally 020204:

Workout of the Day

Today!

Lot's of deadlift; 15 sets, load it up! 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 reps.

Tuesday - Originally 020205:

Workout of the Day

Today!

Jump rope for sixty seconds, rest for sixty seconds. Continue this for forty minutes.

Wednesday - Originally 020206:

Workout of the Day

Today!

Perform 7 Rounds of this Circuit for Time:

5 Pull-ups
7 Dips (use rings if you got'em)
1 Rope Climb
10 Push-ups
12 Back/Hip Extension
15 Sit-ups
20 Squats

-Corey

11.17.07

Yesterday was a really rough day on my back. We did the 2 things that really aggravate it - running, stopping, and running again and back extensions. The workout was as follows:

3 rounds for time:
-800m run
-50 back extensions
-50 crunches (substitute for sit-ups)

My total time was 43:35.

-Corey

Quotes, Pt. 1

I'm looking at a bunch of old CF WOD's and stumbling along some great quotes:

"To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do itright, it can open all kinds of inner doors."
-Al Oerter, 4 time Olympic Gold Medalist

"The quality of a person's life is in direct proportion to their commitment to excellence."
-Vince Lombardi

"You have to go into the jungle, find the lion, and spit in his face...then shoot him. You guys are not good enough to win and talen alone...you have to want it."
-Herb Brooks, Coach of the 1980 US Olympic Hockey Team

"Nobody ever got fit, or even close, through a comination of long slow aerobics and bodybuilding routines."
-Greg Glassman

Athlete's Motivation

"He's soft and he's fat and he's wearing my clothes and he's getting too old and he was born on my birthday and I'm afraid if I stop running, he'll catch up with me."

-Nike

11.13.07

Last night we did the following:

5 X 1 - Shoulder Press - 95lbs, 115lbs, 125lbs, 135lbs, 145lbs
5 X 3 - Push Press - 145lbs, 155lbs, 165lbs, 175lbs, 175lbs
5 X 5 - Push Jerk - All w/ 165 lbs. (On set 4,5 - could only get 4 up)

Compare to: http://coreysgetfitprogram.blogspot.com/2007/09/damn-right.html

The hardest part is getting there....

Well, today was the first time I worked out in 6 days and it showed. But, that's ok because I just needed to get back into the flow of things. I did a 5000m row with a total time of 30:44. Now that I overcame that hurdle of just making it to the gym, things will start to improve.

-Corey

11.4.07 - "Nasty Girls"

3 rounds for time:

-50 squats
-35 assisted pullups w/ the gravitron
-35 bench dips
-10 hang cleans w/ 115 lbs.

Total time: approx. 45 min (stopwatch died)

10.31.07

My weight is down to 231! 2 weeks ago it was at 239 so this is awesome. Today we did the following:

Back squats - 7 sets X 3 reps
-205 lbs
-225 lbs
-245 lbs
-255 lbs
-265 lbs
-275 lbs
-275 lbs (Only 2 reps, didn't feel like I could get the 3rd without hurting myself)

10.30.07 - "Jackie"

I'm definitely getting back in the zone. We found this great gym that no one knows about on campus and it's something straight out of Rocky. All old equipment, it's dark, no one is there - great for doing Crossfit workouts.

For time:
-1000m row (completed in 3:53)
-50 thrusters w/ 45 lb bar
-30 barbell row (tried doing pull-ups but my hands were too tore up from yesterday)

Total time: 15:27

10.29.07 - "Angi"

-80 modified pullups (pull up as far as possible, about 3/4 of way)
-90 pushups
-100 crunches
-100 air squats

Total time: 43:38

10.22.07 Workout - "Grace"

For time:
30 Power Cleans and Push Jerks

Time: 9:57 - a 5 minute improvement since the last time we did this workout

10.21 Workout

CrossFit Total: 1 Rep Max of Back Squat, Shoulder Press, and Dead Lift.

Back Squat: 295 lbs.
Shoulder Press: 125 lbs.
Dead Lift: 275 lbs.

Total: 695 lbs.

10/4/07

So yesterday was a rest day and it was needed. On Tuesday we did the WOD to the full scale as best we could. It was as 3 rounds for time:
-35 tuck jumps
-25 Thrusters w/ 95 lbs.
-15 pullups

I did the pull-ups as best I could. I ended up pulling myself up as far as I could and holding it for 10 secs. Total time to complete the workout was about 47 minutes. Which isn't bad except others were completing it in 20 min. So, you can bet that the next time that this one comes up we'll have a much better time.

Diet is going well except after getting home from the library last night I had some pizza because I was starving. But, the good news is that it is gone and not in the house anymore.

-Corey

PR and some other stuff

So today we did 1-1-1-1-1-1-1 deadlift and I set a Personal Record at 245 lbs. Here are the weights I did for each lift:
155-185-205-225-235-245-245.

But, my diet needs to get better. I'm still eating smaller, healthy meals, but it's not really being tracked and recording. And, I ate pizza today. So, I need to keep better track of what I eat and not eat pizza (unless it's my cheat meal).

-Corey

Good

Things are going well. I had 3 exams last week and I think I did pretty good on all of them. With that, I worked out on Monday, Tuesday, and Thursday. I don't really remember what we did on Monday and Tuesday, but on Thursday Brandon came with Jason and I and did the WOD. It was as follows:
-1500m row
-35 thrusters
-750m row
-25 thrusters
-500m row
-15 thrusters

We completed the workout in 22 min. I did the thrusters with 15 lb dumbbells because my shoulders were too sore to use 20 lbs.

After a great weekend, Jason and I got back in the gym today and we were a little winded after the warmup. The workout we did was:
As many rounds as you can complete in 20 min:
-5 pull-ups
-10 push-ups
-15 air squats

Now, since I can't really do pull-ups, I did 3 instead of 5. I was able to do 3 each set for the first 3 sets and then had to switch to doing 3, 8-sec arm hangs because I couldn't pull myself up. I completed 6 full sets and was half way through the 7th when the 20 min was up.

With that, the diet is going pretty well too. I've been able to minimize cravings and I've been drinking a lot of water.

So, I'm gonna go take a shower and get some rest. More to come tomorrow.

-Corey

My Own Worst Enemy....

So, I have 2 exams on Thursday - I could care less. But, I need to study for them. Sunday and yesterday were real good, but I had no classes on Sunday and only 1 yesterday. Today, I had 4. Now, I've got 3 hours before I'm going to workout. Somehow, just writing this makes me feel more motivated to get it done. I'll let you know how it goes.

-Corey

Workout

I'm starting to feel back in the swing of things - it was the same way I felt about 2 weeks into the summer. I've been talking for the last 2 weeks about getting started. I've worked out a few times and ate a few healthy meals but then I'd relapse. Now, I've actually buckled down and I feel very disciplined about what I'm doing. When I felt this way during the summer, it became a great 12 week program. Hopefully, I'll have the same results.

Yesterday's workout:
-5x3 reps: hang cleans
-Wt: 135, 135, 155, 155, 155

My eating is better too. I can't remember exactly what I ate yesterday, but I'm eating smaller portions of healthier food more often.

In the next few days, I'll be working out but probably not able to post as often. I'll be keeping track and posting when I have the opportunity.

-Corey

Ouch

So, I messed up my back working out yesterday and I couldn't work out today. Yesterday, we did hang cleans and push-ups and as we went on, my form got worse.

Hopefully, I'll be able to get back at it on Friday. (Tomorrow is Rosh hashannah)

-Corey

78 days....

That's right - the countdown has begun! I have 78 days (or 11 weeks and 1 day) until I'll be down in Ft. Lauderdale for a family Bar Mitzvah. I forgot to weigh myself after I worked out earlier, but I know I still have some weight I need to lose. I've also put on a little bit of weight after BGR, so I'm not really a size 36 anymore. I'm more like a 37 lol. So, I want to keep feeling better, looking better, and dropping pant sizes! I'll have some metrics in the next few days so I can track my progress.

-Corey