Been Gone for a Minute...

Well it has been about 2 years since I last posted, so I figured this was a good time to come back!

We started a nutrition challenge at the gym and I am attempting to do my first "Whole 30".

For those of you that do not know what that is click here!

So I will be posting my meals and workouts for the next 30 days to try and keep myself on track!

Day 1:
Breakfast - banana and pumpkin panckes (eggs, pumpkin puree, cinnamon, pumpkin pie spice and baking soda)
(technically not whole30 approved but I had already made them, so didnt want them to go to waste)

Lunch - grilled chicken strips, shredded sweet potato cookd in coconut oil, and a grapefruit.

Snack - celery sticks

Dinner - 6 oz ground turkey, 2 cups of spinach and a fried egg cooked in coconut oil.

Snack - 30 grapes

I'm supposed to hit 1,876 calories a day.  Here was my breakdown

1,709

calories, 118

g carbs,

91g protein, 80g fat

 

Workout:
Did a lifting routine yesterday, included back squats, snatch pulls, power snatch, push press, full snatch and OHS.

Only 29 days to go :-)

What Have you accomplished this year?

I just read at tweet that said the year is halfway over, you have six months to do what you set out to do this year.  So have you done what you set out to do?  I had three summer goals and I havent met any of them yet.  I want to deadlift 300lbs, I have 5 lbs to go till I hit this goal, do 5 kipping pull ups in a row (these pull ups are becoming my ultimate nemasis!) and to loose 20 lbs.  The last one is my own fault.  I start doing good on my diet for a week or two and then the weekend comes and it all goes bad!  With 6 months to go till the end of the year and a month and a half till the end of summer, I really need to step it up!

Almost to the 300 club!

I had been afraid to try and max out on deadlifts since I hurt my back several months ago.  I didnt want to reinjure it.  Last week I decided to give it a try as long as I didnt feel any pain.  I went from a previous PR of 270 to 295!  I was so excited!!!  Next month be ready because I will hit that 300 mark!

We had our first athlete compete in his first ever CrossFit Competition, CrossFit Katy's Bring the Heat 2, and he got 1st place in the scaled division!  We are so excited for him!  We cant wait for him to compete in the next event!  Check out the photo's from the event here!

If any of you are in Houston, check out this charity event that CrossFit Elevate is doing.  We are going to have several teams participating! http://fallbrewses.com/

Oh and I am on day 4 of my 30 day challenge to get back to Paleo.  So far so good, did the first 3 days with no hiccups! 

Kids Camp

CrossFit Strom started up a kids camp last week with a nearby elementary school.  So far things are going great!  We have 13 kids that attend summer school that stay for 30 minutes after class to get in some fun functional fitness!  I'ts great to see them starting to challenge each other and themselves.  Check out our blog to see how the class is going!

Me trying to get my deadlifts back after my back problem!  up to 250, get nervous everytime I go above that, afraid I'm going to herniate the disks again!

I'm Back...again!

Another long hiatus!  I know I know I havent written in a long while.  I keep busy updating our gyms website
crossfit strom, flickr, facebook, twitter,  linkedin, and wodcast pages, so its hard to keep my own blog updated!  Okay enough shameless promotion!  :-) 

It's been getting crazy HOT in Houston and it's barely the beginning of summer!  I did a hero wod on monday that took me almost 4 minutes longer than when I did it in February!  Hopefully I get used to this heat again soon, I dont want my times to keep going down!

Wodcast case study

For the past several months we have been a beta tester for Wodcasts Wod tracking software.  We love the ease of use of it, and everyone really likes checking in every day to see how they compare to others!  With their new features of allowing everyone to input their own photo it really makes it more personalized.  They have a cool new feature too that marks when you have gone up on a strength PR. Everyone whose interested in an easier way to keep track of their gyms wods should take a look at the software!  Here is our case study! http://blog.wodcast.com/2011/05/31/crossfit-strom/

25 lb back squat PR

Yesterday we did CrossFit totals, and I was nervous going into it since I havent deadlifted heavy since my back injury.  I was able to hit 250 with no problems!  I tried for 270 but started to feel a slight pull so I figured I would rather be safe than sorry, and just kept it at 250.  I will have 300 before the summer ends!  I did get a nice 25# pr on my back squat!  Did my first 200# squat!
Crossfit Totals score: 555

I was in Washington D.C. for work and stopped by District Crossfit for a few sessions when I could run out of my conference.  They were extremelly nice and supportive, but also kicked my butt!  I must say that the athletes up there are in very good shape! Time to get back into it and start hitting it hard!  It's almost summer and I dont have my beach abs yet! :-)