Friday
Mar052010
Light The Friend Vs Light The Enemy
Friday, March 5, 2010 at 3:47PM 
"How Light Affects Our Sleep" - Mark's Daily Apple. If you want to really learn about the influence of light & more on your life - get "Lights Out: Sleep, Sugar & Survival"
Practice Handstand Push-ups, then
Three rounds of 3 min on/1 mins off max rounds:
3 Power Snatch (95/63)
6 Knees-To-Elbows
9 Push-ups
Score is the sum total of all rounds. Incomplete rounds do not carryover to the next 3 min interval.
Post scores to comments.
;)
Zen!
Reader Comments (12)
Quick story from this weekend on the best $200 I've spent in a long time:
Went to the tailor on Saturday to have a pair of my suit pants "taken in". The tailor said that because my waist is so much smaller than when I bought the pants the front pockets would be pulled too far back and essentially be on my sides. She said it would look horrible, I wouldn't be able to use the pockets and I might as well get a new suit. I had no problem shelling out the $200 for the new suit - in fact I was happy to do it!! Problem is I still have 4 more suits that are big on me in my closet - I guess it's a good problem to have. Thanks Leo and Monique for helping me loose 26 lbs the right way over the past 8 months!
Congrats, Jay! I salute all the folks who come to our gym, put in the hard work & get the results they're looking for while subjecting themselves to the stuff that we write on the whiteboard.
Also Jay if you could give me a huge favor - since you're a normal person who started weighing & measuring your food and have been quite successful at it (26 lbs speaks for itself) - can you write about your experience doing it, how you do it, benefits & negatives etc?
Just watched that video on the main site about Ken G, definitely impressive.
Wish I could of seen him at the Iron Curtain.
Jay - good work bud, you're definitely moving up on the fitness level and it shows...
Jon - we all wish we could have seen Ken Gall at Iron Curtain, unfortunately, this just was not possible...
Haha - is that because he's so pale?
He'll be at the Regionals in May in Jax. You can check him out there while cheering for CFEvo gang!
lol, that's right...
Jay - what a great accomplishment!
Thanks for the kind words everyone.
Ron - He is casper for sure...
Here's some additional info on the weight loss. First and foremost was setting the goal to have something to shoot for. I was 222 and wanted to get under 200. Now consistently 192-195.Then what I did was to listen Leo and Monique :)
1. Have a food log. I initially wrote things down and had Leo or Monique review it. This makes you aware of what you were eating - putting it down I saw all the crap I was eating (lot of fatty hot dogs)or I at least thought twice about it. Only negative here was I didn't know amounts of calories/carbs/fat and protein
2. Bought a food scale following our "goal" meeting earlier this year. I now measure everything. I do it after I cook it but am consistent with doing it this way all the time...
3. Went from just writing it down in a log to putting everything I eat on MyPlate on Livestrong.com. Initially this was a pain but now it's part of my routine. I know for instance that 8 oz of Publix 93/7 hamburger has 340 calories 46 g of protein and 16 grams of fat. Thats a pretty good ratio of protein to fat and no carbs. A typical hot dog has about 15 grams of fat and only 7 grams of protein.No wonder Monique told me to lay off hot dogs. Big difference. MyPlate tells you everything - you can enter a big Mac, a publix chicken breast or whatever and it will tell you how many calories/carbs/protein sodium etc.
4. I have found preparation is key. I travel at least three days a week so I need to cook ahead. I now cook Sunday night for Monday through Wed. I bring a cooler on the road with all of my Paleo food. I've had to increase the amount because if I didn't cook enough it was too easy to grab something I shouldn't. I then cook Wed night for Thur and Friday. Saturday Is my kind of cheat day. Sometimes I cook Paleo that day sometimes I cheat!!
This is all stuff I got from Leo and Monique. I have not only lost the weight but have gotten stronger and am doing more and more WOD's RX(I started doing NO WOD's RX - still many I can't do RX...) Bottom line - If you have a goal tell Leo and Monique and if you commit to what they say you'll get there.
Three rounds of 3 min on/1 mins off max rounds:
3 Power Snatch (95/63)
6 Knees-To-Elbows
9 Push-ups
4-3-3 10 rounds total
9 rounds Rx...
8 rounds Rx
9 rounds Rx