Friday, September 7, 2007

Extra energy

Many athletes will have a new found surplus of energy because they aren't used to doing short and intense workouts... Part of this is not giving 100% during the workout....(something that takes a mental toughness most don't have) and the other is that they are simply used to doing things for a long duration of time.

Post work out energy: should and will be used to stretch!, do skill work, plan out your next workouts.

Especially when zoning this can be a factor, I find myself in a state of constant readiness. I'm willing to take on next to any task.

I'm going to tell you a secret right now!... You don't get stronger during the workout. It's the recovery process thats the magic time. So if you don't allow time to recover, you don't get better. For example a person that basically masturbates in the gym for 30-45mins 3 times a week with a proper diet and good sleep pattern, can perform better than a 5 day a week hard worker with a sleep issue and a poor diet.

Food will put you at a state of readiness... being prepared for the unknown is an awesome feeling.

Performance eating seminar 1 week away (only 2 spots left)

Thursday, September 6, 2007

A day with Coach D

Zone prescription of 1/1/2 C/P/F

1 Glass of water with each meal and snack... more on top of the pre-workout and after

0715: Breakfast; 4eggs, 2/3cup cooked oatmeal, 2 tbs raisins, 2 tbs 10% cream, 6 roasted almonds
0830: Grip training; 3x single rep smooth out negatives (#2), 3x single rep overcrush (#1), 5 reps Dynamic Thumb, 3x 12 reps extensor work(white band)
All exercises are repeated on both hands!

1030: Snack; 2 oz canned tuna, 1/2 avocado, 6 stoned wheat thins 2/2/4

1200: Lunch; 6 cups romaine lettuce, 1/2 cup sweet onion, 1/2 pita, 4 oz chicken, oil and vinegar dressing 4/4/12 ***** felt a bit drowsy before afternoon snack.... too much fat!

1445: Snack; 2 oz canned tuna, 1/2 avocado, 1/2 pita 2/2/4

1600: 3x warm-up (no time for WOD today), active stretching session

1800: Slightly late dinner: 4 oz Chicken, 2 cups green beans, 1 apple, 24 almonds

2130: Snack: 1 oz cheese, 3 crackers, 6 cashews

Wednesday, September 5, 2007

Crossfit for life!

It's easy to get all hyped up into any program, see results and let them dwindle and then reminisce on how "I used to be able to do this or that".

Thing I do to keep myself in check.

1.) Update and continually check my short and long term training goals
2.) Keep the zone in check (a watch with 3 alarms/day will remind you of those pesky snacks that are easily forgotten)
3.) Have an upcoming competition that everyone you know knows about ! (people that have no idea what fitness is will tell you when you eat bad food, haven't worked out etc) or they may just nicely ask how training is going. a great reminder.
4.) compare myself to EQUAL athletes. through the online crossfit community and blogs its fairly easy to find an "online training partner"... or better yet a real life one... even if you can't train together all the time, a re-union will remind you that you are doing well or falling behind.
5.) re-educate: further crossfit reading, zone books, specialist books, and new training gear will always re-motivate to use and try new and old things.
6.) watch the crossfit video of the day before a workout, or just as a reminder that there are girls that whip me...(this keeps me up at night..j/k)
7.) access whole life (hours awake during day, sleep, food, stress etc... ) 7P's from Bravo 2 Zero "Proper Planning and Preparation Prevents Piss Poor Performance"
8.) Record results from workouts and compare myself to my hardest competition (myself)

This is just a random smattering of things.. feel free to add your own tips/tricks to comments....