CrossFit WOD: "Filthy 50"

Yet another benchmark WOD that is just terrible, the “Filthy Fifty” is one that not only humbles you, but makes you wonder why you started doing CrossFit to begin with. It's tough physically and mentally. There are no breaks and no mercy. It consists of the following:

50 Box jump, 24 inch box
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions
50 Wall balls
50 Burpees
50 Double Unders

For Time!

Back in November, my time was 23:11. This time, I got 20:38. I can do faster next time as well. Note - I started on burpees and went through the whole thing in order after. I'm wiped and have a headache. But I like it.

Best,

Tyler

CrossFit WOD: Heavy shoulders

Today was a heavy day on shoulders and it felt great to do this WOD again to see how my progress is going. I did the following WOD back on December 4th of 2009.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Back in December, my heaviest was 175 on the push press and jerk. 162.5 on the shoulder press. The results were:

135-145-155-160-162.5
135-145-155-165-175
135-145-155-165-175

This time around, my results were as follows:

135-145-155-165-175
145-155-175-180-190
145-155-175-180-190

Marked improvement, and I'm happy! The key here is that after doing all the weight and reps that you can either stay the same or keep going up. I kept going up, regardless of muscle fatigue. I'm happy with the 15 lb improvement. 200's are next!

Best,
Tyler

CrossFit New York/New Jersey Sectional WOD

On the Game's Web site listed a neat sounding met-con workout they were planning to do at the sectional. The WOD is listed as the first event and consists of the following:

1000M Row
30 burpee box jumps
1000M Row

For time!

My time was 9:25. I'm awaiting the results on the website to see how I did.

UPDATE: According to the results, I would've been in 2nd place after the first event!!! I'm pumped. See here.

Getting tired...

During the basketball season, I'd have Wednesdays and Fridays off from CrossFit WODs because of the games. Thing is, they are not near the intensity level of CrossFit workouts, so I considered my game time a "break" of sorts. This week, I've not rested a single day - and I think I got some stomach bug.  I felt tired yesterday, but pushed through a beast of a workout. Glad I did. It was a fun one too.

Yesterday's WOD involved all muscle groups once again.

10 Toes to bar (feet touch the pullup bar using abs)
20 Hang power cleans (rx'd is 95 lbs. I did 155 lbs)
30 Walking lunges (45 lb plate above head)

x 3 rounds for time!

My time was 12:29. I used 155 lbs for the power cleans and I paid dearly for it. Hang cleans are for sure a grip buster! My hands have blisters on them and my forearms are tight and sore today. Tonight, I think I'll take it easy and let my body recover. Maybe wash out my sorrows with a Sam Adams. I deserve it.

Best,
Tyler

What are macronutrient levels and how to calculate them.

So now that you know how many calories you need to eat to either build muscle or burn fat, the next step is to break down your calories into what is called macronutrient levels.

The energy content of a diet is dependent on the quantities of three macronutrients: Proteins, Fats, and Carbohydrates. Fiber, which consists of undigestible carbohydrates, contributes minimally to the total energy content, but its weight is included in the total carbohydrate content. Proteins and fats are considered necessary nutrients, meaning you can't live a healthy life without them. Carbs can be eliminated short periods, but over the long-term, it is highly not recommended.

Before we get into specific ratios and percentages, you have to understand a basic rule: you should never eat just one food - aka. only protein, only fat, and only carbs. There has to be a proper balance among the three. In addition, anytime you eat a protein, ALWAYS eat a carb.  Protein needs a delivery system (insulin in this case) and carbs provide the way to deliver the nutrient to where it's needed (muscles, etc.). When you eat carbs, your body releases insulin as a response, and that is what delivers it properly to the muscles. I could go on about why you need to eat carbs with proteins, but I'll save that for another post.

What macro level do I eat?

What you eat in macros is totally dependent on you and your goals. CrossFit likes the "Zone Diet" by Barry Sears. The Zone recommends one's macro %'s to be 40% carb, 30% protein, and 30% fat, or 40/30/30.  Other "diets" suggest other ratios. Personally, I like to do what works best for me. Atkins, Zone, Paleo - only names to me. If it works for you, then by all means, do it.

Important:

• No ratio is "magical for fat burning or muscle-building.


• No macro will prevent you from going into starvation mode if you calories are too low


• No macro will prevent you from gaining fat if your calories are too high.


• No macro will allow you to gain muscle if your calories are too low.


• NO SINGLE MACRO WILL WORK FOR EVERYONE.

My ultimate ratio has been a 50/30/20 of carb, protein, and fat. This is what I found out through months of trial and error. It gives me the energy needed for my activity, it supports my muscle development and prevents muscle loss, and it provides the amounts of fats my body needs for survival. It works for me so that is what I use. If I want to lose some fat because I gained some for whatever reason, I'll adjust this ratio. But for the year round purpose, it serves me well!

How do I figure out what to eat based on my calorie goal?

For my example, I'm going to use my ideal ratio of 50/30/20  to calculate a hypothetical example.

I figured out my calorie requirement to maintain muscle and fat compositions (using the link above) and it's 3600 kcals. Based on my height and weight, I need 3600 kcals just to maintain my body fat % and LBM (lean body mass).

1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories

Example for my 3600 calorie per day diet:

Carbohydrates: 50% (.5) X 3600 = 1800 calories  / 4 calories per gram = 450 grams of carbs
Protein: 30% (.3) X 3600 = 1080 calories  / 4 calories per gram = 270 grams of protein
Fats: 20% (.2) X 3600 = 720 calories  / 9 calories per gram = 80 grams of fat

If you make it this ratio (50/30/20 for this purpose) at each meal, then the entire day will balance out to be that ratio. Makes it simpler in my opinion. So does breaking it down into grams. Most foods list the content of each in grams, so this makes it easier to calculate.

This handy Web site does ALL the calculating for you and breaks it down into grams as well. It also gives you the choice to select how many meals you eat throughout the day and tells you what you should eat at each!!! Cool...

Take home message

Macronutrient levels can help improve body fat levels through nutrient control (hormonal and metabolic). They can also improve muscle growth and maintenance. But, nothing about macro %'s is a secret to losing fat or gaining muscle - calories are the end all be all. If you eat too much, you will get fat. It doesn't matter if you are in the proper "zone." ;-)

CrossFit WOD: "Helen"

"Helen" is another benchmark WOD I got to do today for the first time since starting CrossFit in October.  She is as nasty as I thought she would be and I was spent afterwards. "Helen" is as follows:

400M run
21 Kettlebell swings
12 Pullups

x3 rounds for time!

My time was 7:34 seconds. I think I did well, but next time, I'm shooting for the six minute ranges. Those 34 seconds I rested, no doubt. Next time, no rest?!?!

Try it out and let me know the time you get!

Best,
Tyler

CrossFit WOD: Thrusters are terrible.

Thrusters are the lift that wears me out like no other lift in CrossFit. It's a squat and push press all in one - a fully body workout like no other. Coach B gave us the following WOD today:

6 Thrusters (135 lbs for me)
12 Squat Thrusts
18 Double-unders

x 4 rounds for time!

My time was 5:54. Very tough WOD.

Best,
Tyler

Lots of snatches... And a PR on bench!

Sorry, that is all I could think about for a title... Yeah don't go there...

Since Monday''s WOD involved exactly the same exercises I did in "Murph," I decided to forgo this. The CrossFit WOD is called "Chelsea" and it involves the following:

Set up before a clock, and every minute on the minute perform:

5 pull-ups
10 push-ups
15 squats.

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

Count the rounds you get before you go over the minute and that is your score.

So instead of this WOD, my gym masta told me to do 75 snatches for time at 75 lbs. I've only done the snatch 1 or 2 times in practice, but never in a WOD before. My time was 4:55. I'll be doing 95 lbs next time, but working on the form. After this exercise, a gym-mate and I did heavy snatches of 135 and 155lbs.

I also benched 275lbs for the first time in my life - a new PR!!! Yes, some may say that this is not a lot for someone who "lifts". But I have a wing-span of 79 inches, or 6'7".  I have a LONG way to go on all lifts with my arms so I'm happy with this. It also goes to show that you can still make PRs and gains, even while you are not doing conventional lifting exercises. CrossFit, you rule!!!

Best,
Tyler

CrossFit WOD: "Murph" -- humbling and gross.

My Friday nights are pretty inactive now that basketball is over with and I had some free time to go through the various 'name' workouts at CrossFit (aka benchmark WODs) that I wanted to attempt at my Saturday session. Saturdays at our gym are a free-for-all of whatever you want to do. You can practice your lifts, movements, or do the WODs they post on board -- it's up to you. I heard a lot about the benchmark WOD "Murph" and how hard it is -- this to me is an invite to try it since the weather is still amazing here. It involves the following:

1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

For time!

A gym-mate of mine said that "Murph" allows for a breaking up of the pullups, pushups and squats into rounds between the mile runs. I broke up the exercises into 20 rounds of 5 pullups, 10 pushups and 15 air squats. This helped quite a bit, but it was still very challenging. My time, start to finish was 35:30. The last mile run was completely ridiculous. But the 35 minutes of hell is nothing compared to what these brave soldiers do for our country! Thank you Lt. Mike Murphy for your service and sacrifice!

Best,
Tyler

Deadlifting day...

Today was a deadlifting day of 1-1-1-1-1 reps. I started deadlifting when I started doing a 5x5 workout back in 2008.  I would NEVER push myself enough though, reaching a max lift of 315 lbs.  It was always a lift I would shy away from, as I saw my uncle destroy his back doing them. Maybe this was the reason for my lack of training for this lift.

In any event, today was progress, yet again. My totals were:

315-345-365-385-405.

I finally reached the 400's. I'm pretty sure I'll be able to get add more weight next time! New PR for me so I'm happy with the results. Next stop is the 500's!

CrossFit WOD: Outside teamwork

Yesterday, the gym surprised me with a team WOD. Team WODs are great because they give you accountability, team building motivation, and a killer workout to boot. Yesterday, we performed the following WOD as pairs. I partnered with one of the gym owners, Jessica. We did very well together. Must have been all that HGH I guess... ;)

800m run
100 Pullups
100 Double Unders
100 Burpees
100 Paratroopers
800m run

For time!

Our time together was 14:20. We did great! I would say this WOD was harder than it looked on the board (aren't all of them?). Doing the WOD by yourself would still be a killer as you would not get the 'rest' while the other partner worked.

It was GREAT to be outside again. I can't wait for spring and summer!

CrossFit WOD: Spring is here...

We took things outside on Wednesday as the weather was in the mid-60s and very sunny. A perfect time to WOD it up outside. The WOD consisted of the following exercises:

75 Squats
400 Meter Run
50 Sit Ups
400 Meter Run
25 Kettlebell Swings
400 Meter Run
50 Sit Ups
400 Meter Run
75 Squats

For Time!

This one really was tough for me. I need to work on my 400m sprints, that's for sure. I had a time of 11:28 I believe. I don't remember the exact time, but it's +/- 10-15 seconds.

CrossFit WOD: Ungraceful Fran

Here's an amazing and terribly good WOD called "Ungraceful Fran." The premise of the WOD involves combing the two CrossFit benchmark WODs "Fran" and "Grace."

"Fran" is as follows:
21-15-9 reps of Thrusters & Pullups @ 95 lbs.

"Grace" is 30 Clean & Jerks @ 135 lbs.

"Ungraceful Fran" is the following:

15-12-9 rep cycle of:
Thrusters
Pullups
Clean & Jerks

For time!

RX is 135 for men. I decided to tackle more weight than I've done on any benchmark. I did the WOD at 155 lbs. It took me 23 minutes and some change to complete. It was super challenging, but I'm trying to increase my strength.

Here's a video of me doing some C&Js:

Heavy UGF, originally uploaded by CrossfitCatamount.

CrossFit WOD: Worse than "Fran" part 2

Back on February 10th, I told you about a workout that my box created that I think is one of the 3 hardest workouts I've done since starting CrossFit back in October. "Linda" and the "1500" are the other ones.

I wanted to destroy my legs yesterday for some reason, and this WOD did just that! I increased the weight to 115 lbs this time around and got 18:07. I didn't have much energy yesterday (thank you baby), but I'm glad I put myself through this terrible WOD. I felt good afterwards. Today, my legs are sore.

I also went for another long jog with my dog this morning and did the same thing as I did yesterday. Sprinting the poles is tough work but it's great to be able to get out and enjoy the sunshine we have this morning.

I'll be doing another WOD at 4 o'clock today so you'll see another post about it...

Sprinting the poles...

The neighborhood I live in has the standard power poles (my company's poles btw ;-)) that supply power to the all the homes. The cool thing about this is that it offers a great opportunity to challenge yourself when running. Since I'm still recovering from my spill at my basketball game on Friday, I decided to do a bit of running this weekend to burn some stress and clear my mind.

While running, it's simple and easy to sprint the distance between one or two poles, then jog one or two, and then sprint again... My dog and I did this over and over for about 3 miles and it was FANTASTIC. I hate running just to run, but this made it much more enjoyable to me and my dog. It also offered an amazing HIIT (high intensity interval training) workout, which has been proven to burn fat more effectively - think sprinter body vs. marathon runner body.

It felt great to get out and sprint outside again. The weather break and upcoming spring season is making it easier to get outside and workout, and I can't wait for the weather to finally be nice again!

Friday night lights...well sort of.

Fridays are always reserved for my basketball league games and this Friday was the semi-finals. We were going into the game with 3 losses under our belts, and the team we played tonight has not lost yet. The times we played them, we've given them a run for their money. Without a doubt, we were their hardest competition. But tonight, again, did not fall in our favor. All our losses came from them, which just means that they're a better team than us. No big deal, but disappointing nonetheless.

I played very well tonight, with just under 30 points. The man I had to guard is a college buddy of mine and is a very tough competitor as well. I did my best to hold him off, but he came through nicely too. I did my best tonight and I'm happy with the results, besides our loss.

No more basketball til later this year! So that means no more injuries either. I got hurt again last night, the third time this season! Maybe I play too rough for my age and I have to remind myself that I'm not 22 anymore, but rather 27! ;-)

CrossFit WOD: Full body destruction!

Today gave me a great workout for the entire body. Every muscle in my body is a bit sore today and I can't think of a better full body workout that what we did today. Lovely...

Today's WOD was as follows:

12 Deadlifts
9 Hang power cleans
6 Push Jerks

x4 rounds for time!

I got 6:40 @ 135 lbs. Next time I may move up to 155 lbs. A very strong workout that involved all groups. Nothing better than that! And it felt good to lift heavy again. My routine is all sorts of messed up with baby at home and lack of sleep.

After the WOD, Becky helped me work on snatches, the hardest Olympic lift there is. Need to work my way up...

Disclaimer about the WODs I do...

I may have jumped the gun in assuming that whoever reads this personal blog knew that all the workouts I do are not my creation. Everything I do in terms of CrossFit WODs is all created, designed, and established by my CrossFit box, CrossFit Catamount. Outside of normal CrossFit benchmark workouts, Rebecca and Jessica are the ones who design the workouts. Please visit the site to see more if you wish.

I hope that I did not come across as the creator of any of the WODs that I did. If I did, I am truly sorry as this was NOT my intention. I have this blog up as a personal way of documenting my workouts FOR ME and as a way to challenge other fellow CrossFitters to see if they can beat my times, rounds, etc.  If they help inspire others, great. Just as long as they know that my box, Catamount, is the creator of the workouts I do.

CrossFit WOD: Audrick's first day home!

Today was the first day that I got to bring my son Audrick home from the Children's Hospital. It's a surreal feeling to actually see him in my house, sleeping, feeding, etc. The fact that today was his first day home and my last day before I go back to work tomorrow is bittersweet. This WOD helped clear those thoughts.

Three rounds of the following:

Box Jumps (reps) (24 in)
Sit Ups (reps)
Kettlebell Swings (reps) (1.5 pood)
Burpees (reps) (on the jump, you must have a straight back and clap your hands behind your neck for it to count)

You are to perform as many reps as possible of each exercise for 1 minute with a 1 minute rest between each exercise.  Your total reps will be your total score.

My total score was 415. I had a good one-on-one challenge going with my friend Steph on this WOD. She and I were neck and neck!

Best,
Tyler

CrossFit WOD: Spring edition?

[caption id="attachment_214" align="alignleft" width="225" caption="Me running. They call me the "gazelle." due to my stride."][/caption]

Today was absolutely gorgeous outside, so we decided to open up the doors at the box I belong to and do a bit of a running WOD. It was a fun one, but on the easier side. Today's WOD was as follows:

Run 400m (1 lap around a track)
42 Squats
30 Pullups
18 Pushups
Run 400m

For time!

My time was 4:28.  I waited a half an hour and did the WOD again and got 5:15. Felt good to be outside. I think it got to 55 degrees? Spring is coming my friends!

Best,
Tyler

CrossFit WOD: Sectional workouts and squats!

After going to the Arnold Classic this weekend to watch the 2010 CrossFit Games Sectional, I felt VERY motivated to do some killer WODs the next day. Today, I decided to tackle the last workout the athletes had to do at the Games. The WOD consisted of the following:

In reps of 15-12-9, complete:

Power clean and jerk
Chest-to-bar Pullups
Box jumps (24in box)

and at the end, pull a 115 lb sled 50 yards.

The top athlete at the Games got 10:25 I believe. I did it in 8:08. Now, mind you, the top athletes got that time AFTER 3 other WODs throughout the day. So, with that, it's still amazing what the athletes did. So looking forward to nailing it next year!

After this WOD, I did the following front squat WOD:

Front squats with reps of 1-5-1-10-1-15

My weight was 225-185-225-155-225-135 lbs.  I could have done more weight. I'll know for next time!

CrossFit Sectional - The Arnold Classic!

The 2010 CrossFit Games Sectionals for the state of Ohio was held at the Arnold Classic this year in Columbus, OH. To watch the events yesterday was unreal, spectacular, and amazing. To be honest, I'm kicking myself in the butt for not competing this year because I really do think that I could have done well on all the WODs they did. The list of WODs is here.

Some of the highlights from my trip including seeing "The Governator" himself - Yes, Arnold showed up to the event and actually counted down one of the WODs (3-2-1- GO!). He also made a little speech about kids and people in general and the obesity problem in our country. It was really nice to see him attend The Games because it really puts CrossFit on the map.

I also saw Sylvester Stallone while walking. He was on his phone and was much shorter in person than I thought. Maybe 5'7"?

And lastly, I had the privilege of watching Josh Everett workout right in front of me. Yeah he's amazing at CrossFit. Elite is the word. Here are some pictures:

[caption id="attachment_204" align="alignleft" width="225" caption="Josh Everett before WOD1"][/caption]

[caption id="attachment_205" align="alignleft" width="225" caption="Arnold in the gray suit."][/caption]

[caption id="attachment_206" align="alignleft" width="225" caption="Arnold helping an exhausted female CrossFitter after the WOD"][/caption]

[caption id="attachment_207" align="alignleft" width="225" caption="Jay Cutler sporting his huge arms..."][/caption]

Welcome to the world, son.

Audrick Sullivan, born 3/4/2010 at 35.4 weeks!

6 lbs 11 oz.

19 in.



[caption id="attachment_253" align="alignleft" width="300" caption="My son"][/caption]

CrossFit WOD: Infamous "Fight Gone Bad"

When one thinks of CrossFit, the workout "FGB" aka. Fight Gone Bad, comes to mind. It's a benchmark WOD that all CrossFit athletes have done, know about, hate, love, look forward to, etc. It's one of the best workouts and it's prized for its way of humbling even the fittest athletes on the planet.

Average FGB scores for elite athletes range from 350 all the way up to 450 (Chris Spealler, who is not human, can do 450). It's VERY hard to break the 300's in my opinion. Give it a shot and you'll know what I''m talking about.

"Fight Gone Bad" consists of the following:

Three rounds of:

Wall-balls (Reps)

Sumo deadlift high-pull (Reps) (75lbs)

Box Jump (Reps)

Push-press (Reps) (75 lbs)

Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Points will be added at the end of all three rounds for your total score!

The good thing about this workout is that everyone does 15 solid minutes of work and everyone has an even playing field.

The last time I did this workout, it was October 14, 2009 and it was my third official workout at the CrossFit gym. My score was 277. I set a new PR (personal record) today with a score of 372!!! I am elated! I know I can break the 400 mark next time! Just need to step it up!!!  ;-)

Best,
Tyler

CrossFit WOD: Power cleaning ladder

Today's WOD was interesting because I never did a workout like it before. Basically, the workout was a ladder-style workout of power cleans. The WOD called for power cleans at 70% of your 1 rep max. It goes as follows:

1 power clean the first minute, 2 power cleans the second minute, 3 power cleans the third minute, etc...

With a continuously running clock, you will perform these power cleans for as many rounds as you can until you can’t finish the number of reps for that minute.

I kept going until I got to 11 rounds with 155 lbs. I have no idea what my 1 rep max is on power cleans so this was my guess. My hands gave out and I had no wrist strength left. Very challenging workout.

Best,
Tyler

CrossFit WOD: Angie-screwed-up...

Mondays are tough because I usually take the whole day on Sunday off. I like to let my body rest, recoup, and get ready for the week ahead. Not to mention, I'm usually sleeping or relaxing all day anyway and working out is the last thing on my mind. The good thing about today's workout was that I hated it. I think Becky, the gym owner, wanted to punish us! ;-) It's basically the benchmark "Angie" wrapped up differently. Here's the WOD:

In reps of 30-25-20-15-10-5 of

Pullups
Pushups
Situps
Squats

For time!

It's basically 105 reps of each exercise broken up nicely. The problem is that the lifts get harder and harder and I lacked energy today to fully give it my all. My time today was 15:05. I think I could've got 13 minutes, but whatever. A nice burner and I tore up my hands on the pullups. It's fun being elite ;-) Thank you Becky for making me feel like a ninja.

Best,
Tyler