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2018

Life

CrossFit Open: 18.2 and 18.2A

Mixed emotions. I’m not going to hide this. But I had a taste of defeat this evening for 18.2 & 18.2A of the CrossFit Open. I was unable to make it to 18.2 A. I eagerly watched the unveiling of the workout Thursday night. And wrote down my plan and watched tips and advice on YouTube. But I severely underestimated this one. we had to do 10 rounds of an ascending ladder. Essentia
lly, we needed to complete 110 reps of dumbbell squats and front-facing burpees together and once done, do a power clean. All within 12 minutes. I “no repped” at least 10 of the squats and in the end only completed 108 of 18.2. And did not get to do 18.2 A’s clean. I got disoriented from all the burpees, my leg are on fire, and I can barely walk… On one hand I am disappointed that I couldn’t fully do this workout. But on the other hand I got to experience Friday Night Lights for the first time. I got to witness our elite athletes like @ernestospagnuoloabsolutely crush it. He did the 18.2 in under 5 freaking minutes ?CrossFit in general and then competing in front of so many CFNAC family members rooting and cheering is something I’ll never forget. I’ll learn from and cherish this moment forever. #crossfit #intheopen#crossfittraining #crossfitweightlifting@crossfitauroracentral / @crossfitnewmarketcentral

Mixed emotions. I’m not going to hide this. But I had a taste of defeat this evening for 18.2 & 18.2A of the CrossFit Open. I was unable to make it to 18.2 A. I eagerly watched the unveiling of the workout Thursday night. And wrote down my plan and watched tips and advice on YouTube. But I severely underestimated this one. we had to do 10 rounds of an ascending ladder. Essentially, we needed to complete 110 reps of dumbbell squats and front-facing burpees together and once done, do a power clean. All within 12 minutes. I “no repped” at least 10 of the squats and in the end only completed 108 of 18.2. And did not get to do 18.2 A’s clean. I got disoriented from all the burpees, my leg are on fire, and I can barely walk… On one hand I am disappointed that I couldn’t fully do this workout. But on the other hand I got to experience Friday Night Lights for the first time. I got to witness our elite athletes like @ernestospagnuolo absolutely crush it. He did the 18.2 in under 5 freaking minutes ?CrossFit in general and then competing in front of so many CFNAC family members rooting and cheering is something I’ll never forget. I’ll learn from and cherish this moment forever. #crossfit #intheopen #crossfittraining #crossfitweightlifting @crossfitauroracentral / @crossfitnewmarketcentral

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Life

Final Weigh-in: 28-Day Nutritional Challenge at CFNAC

I’m humbled and thrilled with my #InBody results from the #28DayNutritionalChallenge at @crossfitnewmarketcentral / @crossfitauroracentral. Coming to the end of the month long experiment, I met my goals and surprised myself a little and learned so much. I GAINED 5.2 lbs, primarily in lean muscle mass in my upper limbs and legs. And LOST 1.6% Body Fat from 13% to 11.5%. My upper body strength has also increased as I can do 2 straight pull-ups (my goal is 10 unbroken in a years time), and recently, I PR’ed my #deadlift joining the “200 Club”. While all of these stats are fantastic and great for accountability, I also learned how important #NUTRITION is in getting fit and staying healthy. Humans need clean nutrient-dense foods in the appropriate amounts and portions to fuel our bodies, along with high quality supplementation, especially when we’re bringing it to the gym. I’m thankful to @ryanabushcf, @runharv, & @truenorthgrit and the whole #CFNAC community for being inspiring positive role models to not just the competitive warriors, but the normal folks like me. I look forward to continuing on this path to even more gains. Stay tuned! One step closer to being the #FittestonEarth! ????#THISIS30 #INTHEOPEN

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Life

Workin’, Liftin’, Pullin’, & Climbin’

A little collection of clips of what I’ve been up to lately in the box.

I can finally do two straight pull-ups

Backsquat PR at 150 lbs.

I can climb like a monkey (kinda)

I joined the “200 Club” recently in Deadlifts

Bench presses still freak me out the most. Working on it!

Still feeling drained and sore from Fridays #WOD, which involved #BenchPress strength work, #dumbbellpress, and #AirAssault Bike #metcon. Upper body and gluts are BURNT. All in a good days work at @crossfitauroracentral / @crossfitnewmarketcentral ?? But learning about the importance of #REST & #RECOVERY is very eye-opening. Gaining strength and lean muscle REQUIRES these two key elements. In 2018, I’ve implemented more of these into my training schedule. I’m striving to get at least *8-HOURS* of solid quality SLEEP EVERYNIGHT. And on weekends, it doesn’t mean I’m being a total couch potato!! Instead of running and high-intensity interval training, I’m doing a very light (~115bpm) Elliptical movement for 30 minutes, and finally doing #YOGA! It’s actually NOT as “easy” as I thought it was. Definitely works on balance and breathing technique ?? So far I’m embracing and loving it. #cfnac

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Overhead stuff still needs better form. Get those elbows parallel!

Life

28 Day Nutritional Challenge at CFNAC

Today is day 1 of the #28DayNutritionalChallenge at my box @crossfitnewmarketcentral / @crossfitauroracentral! We had a fantastic turn out of 96 participants! Everyone got a delicious athlete dietician approved 4 week food prep schedule and recipes. It is really neat as we are going a Before and after #InBody Measurement and photos. From this I get to see my body composition and NOT just BMI. Initially, It shows what I already figured out in that my upper body / arms really suck strength wise. I was confused and anxious from my results as it shows that I actually need to GAIN weight now in order to build muscle. I guess I did an extremely good job last year at burning it all off eh? Anyways I’m considered a “clean slate” now I guess. After some reflection this totally makes sense. I need calories to build muscle, and once I’ve gained what I want, then I can cut the fat later. I know how. And I’m doing to be having a one-on-one session with @ryanabushcf about my goals.

*TOP GOALS BY END OF CHALLENGE:*

1 – Gain 4 lbs of lean muscle mass (1 lb per week)?
???????
2- Do more Weight lifting and Squats

3-Feel okay with putting back on some weight even though that means some fat too

4-Take Protein Recovery Shakes after workouts

5-Take DHA/EPA + Mag/Cal for all 28 days

6- Get at least 7 hours of sleep every night

*GOALS in 3-6 MONTHS:*

1- Have defined Abs?

2- Be able to do 10 Pull-Ups unbroken

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