Crossfit — WOD

4 rounds for time of:

500 m row

50 squats

15:32

Finally my back is feeling better!  Didn't go to CF Hollywood today, because the official WOD was GHD situps and back extensions, and I knew it might not be good for my back.  But this one was great!

Diet:

Stuck to The Zone

Rest Day

Took another day off. Looking forward to CrossFit tomorrow!

Diet:
Stuck to The Zone

Dojo Training

Sensei is back!
Had good, hard class.
Kihon, kata, kumite slow-mo drills
1.5 hours

Diet:
Not that great. July 4th, went to a couple of parties, noshed.

Rest Day

Really needed this day off *phew*.

Diet:
Stuck to The Zone, except for dinner (went to Thousand Cranes and had sushi and sake)

Dojo Training

Conducted class today
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

Nightmare.

2 x 200 m sprint warmup

200 m sled run (45#) 1:02:56
100 m sled run (90#) 18:68
50 m sled pull (135#) 1:51:72
200 m sprint 24:15

Can't even express how challenging the 200 m sled run and the 50 m sled pull were!

Diet:
Stuck to The Zone

Dojo Training

Conducted class today
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

CrossFit Total:

Back Squats:
Warmup 135x3, 185x3
Sets: 225 (FAIL), 225 (FAIL), 215

Shoulder Presses:
Warmup 65x3, 85x3
Sets: 115, 135 (FAIL), 125

Deadlift:
Sets: 225, 270 (FAIL), 245 (FAIL)

TOTAL: 565

Was tough because of yesterday's WOD. Went way down in deadlift (wondering if my back had anything to do with it).

Diet:
Stuck to The Zone

Crossfit — WOD

Squat Buildup

Overhead squats keep going up in weight until can't do one:
1-1-1-1-1 etc.
115#

Front Squats keep going up in weight until can't do one:
1-1-1-1-1 etc.
195# (PR by 50 pounds)

Back Squats keep going up in weight until can't do one:
1-1-1-1-1 etc.
225# (PR by 15 pounds)

Diet:
Stuck to The Zone

Dojo Training

Conducted class today
1.5 hours

Diet:
Stuck to The Zone

Dojo Training

Conducted class today
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

Warmup: 2 x 200 m. Times: 23.72, 23.28

For time:
100 situps (no weighted feet)
100 flutter kicks (4 count)
100 leg lifts (on pullup bar)

Rx'ed it in 18:03.

That was great. I have been doing Tabata situps regularly and finished first in the workout. The next person finished in about 24 minutes. WOW! Tabatas make a huge difference.

Diet:
Recommitted today to The Zone a bit more. I have not shown much progress in the past month or two. I have been hitting Ezekiel tortillas, and maybe this isn't the best carb. This evening I had 1/2 of one with PB&J but accompanied it with soymilk, chocolate, and soy protein. But I am going to set 1/2 - 1 Ezekiel tortilla max every day for a while and see if that makes a difference.

Dojo Training

Sensei was back from Master Camp today and taught class. Good, solid workout:

Kihon combinations
Kumite combinations

1.5 hours

Diet: stuck to The Zone

Rest Day

Needed a rest day today.

Crossfit — WOD

10 rounds for time of:

3 weighted pullups 35# (switched to 25# on sixth round because I couldn't get all the way up anymore)
5 strict pullups
7 kipping pullups

Had to stop at the end of the eighth round. Hands were bleeding all over the pullup bar. This one was probably the hardest strength training one I have done. Forearms felt like blimps.

Tabata situps - 12

Diet: Father's Day. Went to Real Food Daily in the evening and pigged out.

Dojo Training

Conducted class today
1.5 hours

Diet: stuck to The Zone

Crossfit — WOD

As many rounds as possible in 20 minutes:

15 pushups
12 ring dips
9 push press 75#

7 rounds + 2 pushups

Tough one. Thought the pushup part would be easy until the second round....

Diet: stuck to The Zone

Dojo Training

Conducted class today
1.5 hours

Rest Day

Needed another one...body so exhausted....

Dojo Training

Conducted class today
1.5 hours

Diet: stuck to The Zone

Rest Day

Whew...definitely needed it!

Crossfit — WOD

"Nasty Girls"
3 rounds:
50 squts
7 muscle-ups (assisted slightly)
10 hang power cleans (105#)
9:20
(PR)

Diet: stuck to The Zone

Dojo Training

Conducted class today
1.5 hours

Crossfit — WOD

"Karen"
150 wall balls for time
(ball must hit spot, must not hit the floor)
10:50

Dojo Training

Conducted most of class today
1.5 hours

Crossfit — WOD

Back squats:
1-1-1-1-1-1-1

Warmup: Tabata hang power snatch
65# running total: 50

Back squats warmup: 135x5, 155x3

185
225 (fail)
195
205
210
215 (fail)

PR = 210 (last time was 185)

Dojo Training

Conducted class today.
1.5 hours

Crossfit — WOD

5 rounds for time:
21 thrusters (75#)
21 double-unders
as prescribed
21:07
I think I was the last one to finish. That was pretty rough.

Diet:
Stuck to The Zone, except for a few bites of chocolate ice gelato

Dojo Training

Conducted class today
Trained some
Very large class, with seven visitors from Arizona
Geared class for the test later on
1.5 hours

Am going to start stretching more. Have lost a bit of flexibility since I started CrossFit.

Diet:
Stuck to The Zone

Crossfit — WOD

Deadlift 1-1-1-1-1-1-1

Warmup: Tabata Squats--20 (PR)
Deadlift warmup:
85x5
125x5
145x3
195x3

245-255-265-270-275(fail)-275(fail)-275(fail)

Not a lot of weight compared to some other people, but I'm just glad I was able to do it and start strengthening my back!

Diet:
Stuck to The Zone

I have been saying that, but over the past month, I have been a bit inconsistent about my Zone diet, even snacking sometimes. I am recommitting to results now.

Dojo Training

Conducted class today.
Geared toward upcoming kyu rank test on Saturday
Trained some, but not hard
1.5 hours

Diet:
Stuck to The Zone

Rest Day

Definitely needed it!

Dojo Training

Trained full class
Kihon combinations
Kumite drills
Calisthenics
1.5 hours

Exhausted from all the training. Will definitely take a rest day tomorrow.

Diet:
Stuck to The Zone

Crossfit — WOD

"Kelly" (as prescribed)
5 rounds for time:
400 m run
30" box jump x30
20# wall ball x30
36:20

Heh...didn't realize that the Rx was a 24" box jump...that workout was utter hell...but the 30" jumps will help with karate, anyway :-)

Diet:
Stuck to The Zone

Dojo Training

Helped with karate tournament—did not compete, just did judging for competitors
No training

Diet:
Stuck to The Zone

Dojo Training

Trained full class.
Kihon combinations
Kumite drills
Judging training
1.5 hours

Diet:
Stuck to The Zone, then made a delicious sushi dinner (my one free meal of the week)

Crossfit — WOD

"Fran" (as prescribed)
Thrusters (95#)
Pullups
Sets of 21-15-9, for time
9:40

Absolute nightmare. Was exhausted the rest of the day. Good one!

Diet:
Stuck to The Zone

Dojo Training

Trained entire class:
Basic combinations (for upcoming kumite drills)
Kumite drills (step back-rotate-soto uke, gyaku-zuki, etc.)
Kata
Mock tournament kumite and kata
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

"Barbara"
5 rounds for time of:
20 pullups
30 pushups
40 situps
50 squats
3 minute break

(done as prescribed)

Round 1: 3:11
Round 2: 3:34
Round 3: 4:32
Round 4: 5:01
Round 5: 4:28

Wow. This one was tough. I mean, a real bear. But note: when I started CrossFit, I did Barbara Lite, with assisted pullups. First round back then: 3:27. I'm clearly making progress!

Diet:
Stuck to The Zone

Dojo Training

Conducted first half of class:
Kihon for upcoming test...combination techniques for black belts

Trained second half of class:
Gohon, ippon, and jyu-ippon kumite

1.5 hours

Diet:
Stuck to The Zone

Rest Days

May 23-25
In Bisbee, Arizona for three days. I didn't work out there because [insert 10 excuses here].

Diet:
Ate moderately, with some Zone elements, but this was my vacation! Had some dee-licious dinners :-)

Crossfit — WOD

"Michael"
3 rounds for time of:
800 m run
50 back extensions
50 situps
19:59

Not a great workout before 14 hours in a car with the family...phew...back was tight!

Diet:
Stuck to The Zone as best I could, given the road trip. Mock chicken and Ezekiel tortillas with a slab of vegan cheese out of a trunk ain't my idea of a tasty dinner, but it's better than McDonald's!

Dojo Training

Conducted first half of class:
Heian shodan, heian sandan
Gohon kumite
Kihon ippon kumite

Trained second half of class:
Kihon ippon kumite
Tournament judging
1.5 hours

Legs very, very sore already from yesterday's WOD...I know tomorrow's gonna be a doozie....

Diet:
Stuck to The Zone

Crossfit — WOD

Four rounds for time of:
Run 400 meters
50 Squats
12:12

Felt really good about my time. Pushed it, and it was tough...especially the second through fourth runs. One fellow CF friend was struggling at the end, so I went out to greet him at the end of his last run and did 50 extra squats beside him for support.

Diet:
Stuck to The Zone

Dojo Training

Conducted first half of class:
kihon and combinations from Empi

Trained second half of class:
Kumite drills with partner

Diet:
Stuck to The Zone

Rest Day

Diet:
Stuck to The Zone

Crossfit — WOD

WOD from Thursday, May 14th--five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions
11:24

Schedule has been haywire...did them at LA Fitness with an exercise ball and a back extension machine.

Diet:
Stuck to The Zone

Rest Day

May 14-16

Wow...could hardly walk for three days. For some reason, although the squats didn't feel that tough on Wednesday, when I left CrossFit and stepped off the curb, my leg buckled, and I nearly fell into traffic!

Very, very sore for three days afterward. Body needed rest.

Diet:
Stuck to The Zone

Crossfit — WOD

As Many Rounds as Possible in 20 minutes

5 pullups
10 pushups
15 squats

21 rounds + 2 pullups

Diet:
Stuck to the Zone

Rest Day

Felt it prudent to go easy on the back.

Crossfit — WOD

For Time:
30 handstand pushups (box)
40 pullups
50 kettlebell swings (24kg)
60 situps
70 burpees

16:14

Tough one!

Diet:
stuck to The Zone

Rest Day

May 7-10. Back completely out. Had to rest it.

Crossfit — WOD

Push Jerk

Warmup: 65 x 3, 85 x 3, 105 x 3
Sets: 125 x 1, 145 x 1, 145 x 1 (fail), 135 x 1, 145 x 1 (fail), 135 x 1, 135 x 1

Felt a tweak in my back soon after the class...I think that from now on, I'm going to avoid these heavy weight days. Maybe in a year, if I don't feel any more back pain, I'll do something like this. I'd much rather go nuts and do a different WOD, because I seem to keep hurting myself.

Diet:
Stuck to The Zone

Dojo Training

Taught first half of class: basic techniques
Second half: combination drills, gohon kumite, ippon kumite
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

Front Squats

Warmups: 45 x 5, 85 x 5
Sets: 135 x 3, 145 x 3, 135 x 3 (deeper squat), 140 x 3, 145 x 3


Diet:
Stuck to The Zone

Rest Day

Totally wrecked from Friday's WOD. Sore everywhere...not a good idea to train, I don't think.

Diet:
Stuck to The Zone

Rest Day

Was with Julia today, went to the LA Science Museum...couldn't make it to the dojo. I can tell I'm about to get REALLY sore from yesterday's WOD....

Diet:
Sorta not exactly Zone friendly, but not horrible.

Crossfit — WOD

"Tabata Something Else"

Pullups 14 | 11 | 8 | 7 | 5 | 6 | 9 | 5
Pushups 15 | 16 | 12 | 12 | 11 | 11 | 11 | 12
Situps 13 | 14 | 15 | 15 | 13 | 14 | 13 | 13
Squats 15 | 17 | 15 | 17 | 14 | 16 | 15 | 18

Total: 402

Diet:
Stuck to The Zone

Dojo Training

Conducted class today.

Feeling flu-ey. Relaxed a bit during class, spent most of my time teaching.

1.5 hours.

Diet:
Stuck to The Zone.

Was 162.5 pounds when I weighed in this morning...I have now lost 10 pounds!

Dojo Training

Conducted first half of class...basics and kumite drills.

Second half of class, jyu-ippon kumite.

1.5 hours

Diet: Stuck to the Zone.

Special Training—NYC

Special Training

Special Training—NYC

Special Training—3 Classes today!

Special Training—NYC

Special Training

Special Training—NYC

Special Training

Special Training—NYC

Special Training

Special Training—NYC

Special Training

Dojo Training

Conducted class today:
Stepping drills, mae-geri drills, gyaku-zuki drills
Then with partner
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

"Helen"
Three rounds for time:
Run 400 meters
24kg Kettlebell X 21 swings
12 Pull-ups

9:41. First time repeating a WOD, and I beat my last time by 1:11! Did it as prescribed, too (last time did jumping pullups and reduced kettlebell weight)! PR!

Wore a nice hole in my right palm, too...heh.

Diet:
Stuck to The Zone

Dojo Training

Conducted first half of class: kihon.
The rest: stepping drills, punching and kicking drills with partner, team kata.
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

"Mr Ed"
For time:
30 pullups
400m farmer's carry (24kg)
30 pullups
400 m overhead farmer's carry (25 pounds)
30 pullups
400 m run

21:47

Monster workout...total bear...whew.

Diet:
Stuck to The Zone

Rest Day

Well needed!

Diet:

Ate like a person who went to two parties for Easter.  Enjoyed it thoroughly.

Dojo Training

Kihon combinations

Kihon kumite drills

Solid class. Had major wind from CrossFit and was able to go full tilt all the way through class.

Had an altercation in class with somebody whose ego got in the way. Shrugged off two punches to the face and did not reciprocate. Glad I didn't redline, because I definitely would have regretted my actions.

Diet:

Stuck to The Zone

Crossfit — WOD

"Crossfit Total"

3 tries for max:
Back squat, 1 rep: 205 fail, 200 fail, 195 fail (heh, I warmed up with 185)
Shoulder Press, 1 rep: 120
Deadlift, 1 rep: took it really easy on my back: 145, 5 reps

Diet:
Stuck to The Zone

Dojo Training

Conducted class today. Felt exhausted but trained second half.
Kihon: oi zuki, mae-geri, jodan uke, mawashi-geri, soto-uke, mae-geri
Gohon kumite
Jyu kumite

Diet:
Stuck to The Zone

Dojo Training

Evening kata class:
Jion
Chinte
Jitte
Wankan
1.5 hours

Diet:
Stuck to The Zone

Rest Day

Odd allergic reaction to something...sneezing, complete head freakout. Never had this before. Needed day off, anyway.

Diet:
Stuck to The Zone

Crossfit — WOD

Warmup:
Tabata Pushups -- 11

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

14:08

I'm psyched...I did it as prescribed, including ALL the pullups! Major success...and I added TWO to my Tabata pushups!

Diet:

Stuck to The Zone...except for a glorious sushi dinner, which I devoured (hey, I get one a week :-) )

Crossfit — WOD

"Death by Cards"

All-out for 25 minutes

Hearts = Pull-Ups
Diamonds = Wall Balls
Spades = V-Ups
Clubs = Burpee Deadlifts
Joker = 500 m row

Andy at CrossFit Hollywood would draw a card and I'd do the number of whatever suit came up.

Good one. Hit three clubs in a row at the end (9, Q, J). That was a bear.

Diet:
Stuck with The Zone

Dojo Training

Conducted class today. Every drill was stepping back into heisoku-dachi, then stepping in (1) mae-geri, (2) mawashi-geri, (3) kazami-zuki, (4) gyaku-zuki. Trained a lot with partner, for timing, distance, and speed.
1.5 hours

Diet:
Stuck with The Zone

Rest Day

Had a migraine today and thought better of training. Will help me recharge the batteries, anyway.

Diet:
Stuck with The Zone

Dojo Training

Conducted class today. Body shifting drills. Kumite exercises with body shifting. Kazami-zuki, gyaku-zuki.
1.5 hours.

Diet:
Stuck with The Zone

Crossfit — WOD

"Nasty Girls"
3 rounds for time of:
50 squats
7 muscle-ups (I substituted 21 pullups + 21 ring dips)
10 95# hang power cleans

13:14

Wow that was tough. But I'm cranking out more and more pullups and ring dips each time I go back to that exercise at CrossFit!

The hang power cleans and everything I do with a bar is a real challenge for me...having had two separated shoulder can't help much. Especially with things like thrusters, I can't even rest the bar across my chest or stick my elbows forward, because they simply won't go there.


Diet:
Stuck to The Zone

Dojo Training

Good one today. Sensei really dug in.
Kihon, kihon, kihon. Stepping drills with partner, kicking drills with partner.
Kata
1.5 hours

CrossFit is definitely helping. I can go really hard in class without taking anything off of it. I know that if Sensei wants to, he can make me hurl, but the constant taxing of CrossFit is making my body adapt, and I'm pretty sure most people in the dojo will hurl before I do.

I also feel like the Tabata squats and the general CrossFit leg work is helping me hold deeper stances longer. Still looking forward to generating more stepping thrust, though.

Diet:
Stuck with the Zone. 16 blocks.

Rest Day

Definitely needed it!

Diet:
Stuck with the Zone.

Crossfit — WOD

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
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.

My results (monster workout...whew!):

Round 1 Round 2 Round 3
Wall Ball 25 18 16
SSHP 18 13 11
Push Press 10 10 9
Row (calories) 11 10 10
Box Jump 21 16 18

TOTAL: 216

Dojo Training

Trained hard today. Showed up early and worked on my advanced kata. Then, Sensei taught:

Quick-step drills
Gohon kumite
Kata (Heian Nidan, Heian Yondan, Tekki Shodan)
Situps
1.5 hours

Diet:

Stuck with The Zone

Crossfit — WOD

Warmup:
45# barbell squats (60 seconds) - 49
45# seated shoulder press (60 seconds) - 34

WOD:
10 rounds for time of:
10 pull-ups (first two rounds as prescribed, rest kipping jumps)
10 ring dips (first round as prescribed, rest jumping reverse dips)
10:41

Didn't feel bad for my first day back from the back injury, but I really want to be able to do all the pull-ups and ring dips...this assisted stuff is lame. I'll be patient, but jeez....

Diet:
Stuck with The Zone

Dojo Training

Conducted the first part of class:
Stepping drills, technique drills

Second part:
More drills, kumite drills, kata

1.5 hours

Diet:

Stuck with The Zone.

Rest Days

Took Sunday, Monday, Tuesday, today off to rest my back. Went to chiro today, and hopefully by Thursday I will be able to start training again.

Diet:

Stuck with the Zone. Have lost weight and feel good!

Dojo Training

Back was ridiculously painful today. Was able to make it to the dojo and conduct class. I took it really easy, stretched with the class as much as I could, and demonstrated techniques to help when necessary, but resting the back was paramount.

I am now committed to taking care of my back whenever doing CrossFit. Doing deadlifts yesterday was an extremely bad idea, and I have a tendency to go into intense mode and work through pain...but I'm not discriminating between pain and injury, and it's about time I did.

Diet:

Breakfast: Trader Joe's frozen steel cut oats, handful of blueberries, 2 scoops protein powder -- 4 blocks

Lunch: Stir-fried tofu, sauteed collard greens, kale, broccoli, and cauliflower -- 4 blocks

Cheating: made an apple pie with Julia today. Most of the cheating was eating apples covered in brown sugar, sugar, and cinnamon before the pie was baked. Had a teeny slice when the pie was done.

Dinner: 2 cups soymilk, 2 scoops soy protein powder, 1 scoop Barlean's greens, 1/3 banana, 1/2 cup blueberries, 1 cup strawberries, 2 dropperfuls Stevia -- 4 blocks

Cheating: had 1 glorious small slice of apple pie with soy ice cream. Oh, heaven! Oh, heavenly heaven!

Crossfit — WOD

"Rest Day" again. Not for Andy at Hollywood CrossFit!

Deadlift Pyramid
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps (100 total)
125#
(I can't even believe that 225# is the regular Rx)

With partner, each doing the pyramid and taking turns on sets. 12 minutes or so (can't remember the exact time).

Tabata Pushups
Total: 9
First round, did about 20, and it just got harder from there.

Absolutely exhausted for the rest of the day. I mean, completely blitzed. Between the hard dojo training and the Tabata Squats yesterday and CrossFit today, whew!

Diet:

Breakfast: Vegan Zone pancakes -- 4 blocks

Post-workout (lunch): 2 cups soymilk, 2 scoops soy protein powder, 1 scoop Barlean's greens, 1 banana, cocoa powder, 1 tsp peanut butter, 2 dropperfuls Stevia -- 4 blocks

Snack: 1/2 Ezekiel tortilla, Yves vegan ground beef, 1 slice rice cheese, salsa -- 2 blocks

Dinner: 1 Tofurky dog, vegan chili, sauerkraut, dollup vegan mayo, ketchup

Snack: 1 cup soymilk, 1 scoop protein powder, 1 scoop Barlean's greens, 1 dropperful Stevia, 1 apple -- 2 blocks

Dojo Training

Kata (Sochin, Nijushiho)
Intense Kumite Drills (kazami-zuki, gyaku-zuki)
Kata (Tekki Sandan, Chinte)
...then I led the class in Tabata squats... I don't think they were too happy about that.
My score: 18. Didn't have the medicine ball to bounce off of...makes it harder.
1.5 hours

Diet:

Breakfast: 2/3 cup oatmeal, 1-1/3 cups water, 1/2 cup blueberries, 2 scoops soy protein powder, Stevia, vanilla (non-alcohol base) 1/2 tsp maple syrup, coffee -- 4 blocks

Lunch (post-workout): meal at Real Food Daily (vegan restaurant)...was able to hit what seemed like a 4-block meal with marinated tofu, veggie mixture, sea greens, tahini dressing, 1 double espresso with 1.5 tsp maple crystals -- 4 blocks

Dinner: 2 cups soymilk, 2 scoops soy protein powder, 1 scoop Barlean's greens, 1/3 banana, 1 cup strawberries, 1 cup blueberries, 1 tsp cashew butter, vanilla (non-alcohol base), 2 dropperfuls of Stevia, 1 dropperful B-12 supplement, 2 drops Vitamin A supplement -- 4 blocks

Snack: 1 cup soymilk, 1/3 banana -- 1 block

Snack: Erik's vegan white trash rollup...5 slices Tofurky imitation turkey breast, dollup vegan mayo, dollup ketchup + 1 apple -- 2 blocks

Rest Day

Whew...definitely needed that today!

Diet:
Stuck with the Zone.

Dojo Training

Conducted 40 minutes of class (trained as well):
Kicking technique (mae-geri, mawashi-geri, yoko-geri kekome)

Sensei taught rest of class:
Gohon kumite, calisthenics, strength exercises

I'm amazed how much CrossFit has done for me already. I'm going through class full tilt, and the calisthenics are no problem (well, no surprise there, given CrossFit).

Diet:

Breakfast: 1/2 cup oatmeal, 1 cup water, 1/2 cup blueberries, 2 scoops soy protein powder, Stevia, vanilla (non-alcohol base) 1/2 tsp maple syrup, coffee -- 4 blocks

Post-workout (lunch): 2 cups soymilk, 2 scoops soy protein powder, 1 scoop Barlean's greens, 1 banana, cocoa powder, 1 tsp peanut butter -- 4 blocks

Dinner: 2 Boca burgers with ketchup and a dollup of vegan mayo, plate full of vegetables (stringbeans, peas, with a little corn and carrots--but not much), 1 bottle kombucha -- 4 blocks

Snack: Erik's vegan white trash rollup...5 slices Tofurky imitation turkey breast, dollup vegan mayo, dollup ketchup + 1 apple -- 2 blocks

Crossfit — WOD

"Hollywood Holiday"

Teams of 3:

200 pullups

100 thrusters (I did 65#)

800 m run

100 burpees

When one partner gassed out, the next one continued.  The 800 m run was all done together in a group.

21:24

Excited...I was popping out 10 kipping pullups at a time.  That's major improvement...later on I needed to do assisted pullups, but I'm pretty jazzed.

Diet:

Breakfast:  2/3 cup oatmeal, 1-1/3 cup water, 1/2 cup blueberries, 2 scoops soy protein powder, Stevia, vanilla (non-alcohol base) 1/2 tsp maple syrup, coffee  -- 4 blocks

Post-workout (lunch):  2 cups soymilk, 2 scoops soy protein powder, 1 scoop Barlean's greens, 1 cup frozen strawberries, 1/2 cup blueberries, 1/3 banana, 1 tsp peanut butter -- 4 blocks

Snack:  Erik's vegan white trash rollup...5 slices Tofurky imitation turkey breast, 1 slice rice cheese, dollup vegan mayo, dollup ketchup + 2/3 banana -- 2 blocks

Dinner:  was taken to Japanese restaurant.  1 dinner salad with miso dressing, 1 cup miso soup, order sauteed eggplant and tofu (unfortunately, they fried the tofu in cornstarch), 1 vegetable sushi roll--first rice in weeks.  Probably around 4 blocks of carb and fat, maybe 2 blocks protein?  Chalk that one up for a loss...they just didn't have that many tofu options.

Late-night snack:  Erik's vegan white trash rollup -- 2 blocks.

Crossfit — WOD

Warmup:
Squats with 45# barbell on back, as many as possible in 60 seconds.
Total: 50
Arm-leg-arm jumps, as many as possible in 60 seconds.
Total: 16

"J.T."
21-15-9 reps of:
Handstand push-ups (on box)
Ring dips (did as many as possible, then assisted negatives)
Push-ups
7:12

Diet:

Stuck with the Zone. Went to noodle restaurant with family and friends and managed to find the dishes I could eat.

Dojo Training

Trained hard.

Combination basics, kata, ended with seated abductor/adductor calisthenic with partner.

1.5 hours

Funny...stomach still way sore and chest a bit sore from CrossFit on Wednesday.  Yep...that was a doozie.

Diet:

Stuck with the Zone.

Cheated only slightly at a birthday party of one of Julia's friends.  A few chips with phenomenal salsa, some fruit, a couple of great potato chips with salsa.  All carbs.  But avoided everything else.

Rest Day

Didn't want to risk CrossFit, given how I felt last night.

Diet:

Stuck with the Zone.

Dojo Training

Taught part of class (trained as well):

Kihon, kata, and kumite for purple belt class.  2 full rounds.

Regular training:

Ippon and jyu-ippon kumite.

Floor techniques with partner.

Very, very sore from CrossFit yesterday.  Legs, chest, arms, especially stomach.

Diet:

Stuck to the Zone.

Feeling ill this evening.  Am wondering if (a) I'm still sick, (b) I got something else, or (c) if the soy drink this afternoon was the last straw with my stomach on this Zone thing.  Time will tell.

Weight:  168 pounds.  Have lost five pounds so far...WOO-HOO!

Crossfit — WOD

Warmup:
8 rounds of Tabata squats: 19

WOD:
5 pull-ups (some jumping-assisted, did as many real ones as I could)
5 ring dips (assisted-reverses after arms wouldn’t do more)
15 situps (full on, baby)

AMRAP in 30 minutes

24 rounds, 5 pull-ups, 2 ring dips.

I felt really good today. Able to do the pull-ups with less assistance now!

Diet:

Stuck with the Zone.

Dojo Training

Conducted class today.  Trained as well.

Kihon combination  from gedan barai:

Step in mae-geri/oi-zuki into zenkutsu dachi, then step to side front leg yoko geri kekome hikite pullback/other hand punch, step back same leg kokutsu dachi shuto uke/mae mawashi geri/nukite reverse hand zenkutsu dachi, then backward turn yoko geri keyagi with haito/gedan barai, then 270-degree backward turn gedan barai.

Lots of techniques, lots of times.

Then, four-technique combination from jyu-kamae:

Rear leg mawashi-geri, gyaku-zuki, rear leg sweep, gyaku-zuki

Then training this combination with partner.

Then kata for student testing this weekend.

Then wall-sit-stretch-hell.

Diet:

Stuck to the Zone.  However, I'm wondering if I'm getting enough blocks...really.  Think maybe I got up to 16 today, but it may have been 14.

It's not that I'm not hungry...it's that I'm not truly enjoying my food like this, and I don't really feel like eating a lot of it.  Plus, I get a bit of gas and indigestion with all this foliage.  Aren't you glad I shared?

Rest Day

Rested today...woke up with a migraine late this morning (11:15AM) and knew that going to CrossFit at noon would have been a terrible idea.  Was actually looking forward to the "L pullups" with a mixture of eagerness and terror...haven't directly worked the stomach much at CrossFit yet.

Then again, I'm sure we'll get there soon enough.

Feeling better now, but upper body sore as hell from yesterday.  Legs are fine.

Diet:

Still with the Zone.

Crossfit — WOD

Gila Monster

10 pullups

10 pushups

10 air squats

once a minute for 20 minutes (200 total of each)

Gassed out completely in the middle of the 17th round pushups, took 18th round off, completed rounds 19 and 20.  Phew.  Good one.

Air squats not so bad.  I think my legs are getting stronger from all the barbell thrusters.

Diet:

Still with the Zone.

Haven't had a scale around in weeks, but I can already see my body changing shape.  Must have lost 6 or 7 pounds already.

Dojo Training

Conducted class.  Trained as well.

Kihon to prepare kyu ranks for test next week.

Kata

Go-hon, ippon, and jyu kumite (three advanced students paired up with everyone else)

Diet:

Kept to The Zone.  Beginning to understand the whole "block" thing.

Rest Day (Sick)

Whole family sick.  Kept to The Zone, though.

Rest Day (Sick)

Whole family sick.  Kept to The Zone, though.

Crossfit — WOD

Actually, the WOD at crossfit.com is "Rest Day". Andy at CrossFit Hollywood must not have read it .

Warmup: used those low bar things, held a up-position dip with legs in an "L" for 2 minutes. Every time my feet went down, Andy stopped the clock. Took about 4:15. Abraded the hell out of my thumb with my hip. 3 minutes jumprope.

Workout:

10 rounds for time of:

10 65# thrusters

10 pullups (fewer jumping ones than previous WODs!)

This was the hardest CrossFit workout I have done yet. I was fully exhausted by the end of the second round. I have no idea how I made it through.

I think it took 21:35, but I'm hazy on that, because I couldn't think, could hardly breathe, and am surprised I made it back to my car afterward.

Am wondering if my new diet has anything to do with that. Sincerely hope not.

Diet:

Stuck to the Soy Zone. Still wondering about that fridge.

Dojo Training

Kihon training

Ippon kumite

Kata

(1.5 hours)

Diet:

Stuck to the Soy Zone all day.  Going well...still adjusting to things in my fridge.

Rest Day (Film Shoot)

Finished shooting "Savage World" today, so tomorrow I can get back on a regular schedule.

Diet:

Breakfast:  Soy Zone Very Berry Smoothie, cup of coffee with Stevia and a little French Vanilla Silk Creamer

Snack:  Tofu steak with sauce, broccoli, cauliflower, a couple mini carrots, green beans

Lunch:  Salad from M café

Dinner:  broccoli with garlic, seaweed salad, lentil salad from M café (take-out)

A couple bites of applesauce on set for a scene, discovered later that it was packed full of high fructose corn syrup :-(  Why do they DO that?  Aren't apples sweet enough?

Snack:  1/2 Bartlett pear

"Helen"

Three rounds for time:
Run 400 meters
45-pound Kettlebell X 21 swings
12 Pull-ups (jumping)

10:52

Diet:

Breakfast:  2 pcs. Ezekiel bread French Toast (tofu batter), coffee with French Vanilla Silk creamer

Then...I started the Zone in earnest!

Lunch:  Tofu scramble, broccoli-red pepper-onion stir fry, microwaved spinach

Mid-Afternoon Coffee:  Turkish coffee with Stevia, a little French Vanilla Silk creamer

Dinner:  Tofu cutlet, steamed broccoli, cauliflower, carrots, and green beans, 1 apple, 1 kiwi

Late night:  1-1/2 cups unsweetened almond milk, 1.5 tbs brown rice protein, greens powder, Stevia

Rest Day (Film Shoot)

Diet: have sort of fallen off of it. Am committed to being more conscientious.

Crossfit — WOD

For time:

21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

16:48

Yet another really tough one. I could have been much better to my back, but I wasn't. The running was a monster.

Dojo Training

Ippon kumite (1.5 hours)

Monday - Wednesday: Healing Days

Back hurting again.  Really needed to rest it.  Felt better on Wednesday, but I didn't want to push it and injure it worse.

Crossfit — Fran

Thruster 65# (being careful of back)

Pullups

21-15-9 reps

5:20

Did jumping pullups.

Fran is a monster workout in a very short amount of time.  I'm writing this two hours afterward, and I'm definitely feeling it.

I think next time I can up the thruster weight, but it's better to err on the side of caution with back issues.

Diet:

1/3 cup coffee with Silk French Vanilla creamer

Brunch:  BBE Smoothie (2 cups water, 1/3 cup Ultimate Meal, 4 tbsp. brown rice protein, 2 drops vitamin A, 2 dropperfuls stevia, frozen blueberries, smoothie fruits, 1 banana)

Dinner:  2/3 package chana masala (spicy Indian chickpea dish) with a little white rice, spoonful mango chutney, spoonful vegan sour cream

Snack:  1/2 can Anne's vegetarian chili, dollup vegan sour cream

Cheating:  2 handfuls popcorn with brewer's yeast

Rest Day

Felt ill, very sore from Thursday's CrossFit, and had some back pain. Really tough to get out of bed this morning.

Went to the chiropractor and got adjusted, then used Rita's Burke-Williams present from the holidays. Had a little Japanese woman named Sara with hands like a pliers dig into all my muscles. Excruciating but excellent.

Tomorrow are 3-3-3-3 squats at CrossFit. A bit concerned about my back, but I'm willing to give it a shot if I can start slowly and see how things feel.

Diet:

Breakfast: (weekly fun meal) 2 oat-rice protein blueberry pancakes with a little butter and maple syrup, 2 pcs. vegan sausage. Cup of coffee with Silk French vanilla creamer.

Lunch: (appetite came back some) Tofurky dog with vegan chili, dollup vegan mayo, ketchup, and sauerkraut. NO BUN.

Dinner: 1 Morningstar Farms vegan burger with ketchup. NO BUN. 3 Tbsp. hummus. 1/2 large apple.

Cheating: handful potato chips, 4 mini pretzels.

Wanted to eat more veggies today, but after the steamed vegetables on Thursday and the subsequent ill feeling, I couldn't stomach the thought.

Weight:  170.3 pounds.  I think I'm losing weight!

Rest Day

Not feeling great. Took the day off. Going to bed early (10:45PM)

Diet:

Breakfast: 2 pcs. Ezekiel bread with 1-1/2 tsp peanut butter and 2 tsp strawberry preserves, cup of coffee with Silk French vanilla creamer.

Lunch + Dinner: Feeling ill. Ate four teriyaki tofu strips from Whole Foods, made sushi and gyoza for me and Rita, only could eat a couple of pieces of sushi and a gyoza or two, felt ill.

Cheating: Couple bites of white rice, maybe a couple of other things. Definitely wasn't up to eating.

Dojo Training + CrossFit WOD

2 workouts today!

Dojo Training (1.5 hours):

Ippon kumite (one-step sparring)

Kumite drills--step in punch, shift-reverse punch/step in front kick, leg switch another front kick

Jyu Ippon Kumite (one-step fee sparring)

Gankakku and Nijushiho + bunkai

CrossFit WOD:

First day at CrossFit Hollywood! Thanks, Andy!

50 Ring Dips

400 m Run

50 Pushups

400 m Run

50 Handstand Pushups

400 m Run

18:15

Absolute murder. Woo-hoo!

Did about 9 ring dips and then arms wouldn't do more. So after that I jumped up and ground out 41 reverses.

Pushups...usually I can knock out 50 or 60...did 9, then did one at a time and collapsed in a pool of my own drool and sweat each time.

Handstand pushups...did them with box. Did 9, then did 2 at a time and collapsed in agony each time until I hit 50.

Diet:

Breakfast: 2 pcs. Ezekiel bread with 1-1/2 tsp peanut butter and 2 tsp strawberry preserves, cup of coffee with Silk French vanilla creamer.

Lunch: BBE Smoothie (water + 4 heaping tbsp. brown rice protein + 1 scoop Barlean's greens, frozen blueberries, strawberries, bananas, and other fruit, 2 dropperfuls Stevia, 2 drops vitamin A, 1 capful vanilla extract.

Dinner: 1 Tofurky dog, smothered in sauerkraut, with ketchup and a dollup of vegan mayo, a whole bunch of steamed vegetables with miso dressing.

Rest Day (Film Shoot)

Was on set 7 hours today, acting the whole time, worked the rest of the day, energy too low to work out.

Diet:

Breakfast: 2 pcs. Ezekiel bread with 1-1/2 tsp peanut butter and 2 tsp strawberry preserves, cup of coffee with Silk French vanilla creamer.

Lunch: 2 pcs. shitake mushroom sushi (brown rice), 2 pcs. garden roll (small) (brown rice), broccoli with garlic and lentil salad.

Dinner: 1.5 cups unsweetened soymilk with two tbsp. brown rice protein, 1 scoop Barlean's Greens, capful vanilla extract, 1/2 dropperful Stevia extract

Dojo Training

Excruciatingly slow high kicks...

Roundhouse
Side thrust
Reverse roundhouse
Back kick

...across the deck and back, placing foot 1/2-inch above partner's shoulder.

Finished with 2 full-power kata.

Diet:

Breakfast: 2 pcs. Ezekiel bread with 1-1/2 tsp peanut butter and 2 tsp strawberry preserves, cup of coffee with Silk French vanilla creamer.

Lunch: tried slow-grazing throughout the afternoon, low carb.

Dinner: plateful sauteed kale (1-2 tsp olive oil) with garlic and 1 handful pine nuts

Cheating: couple handfuls roasted wasabi peas

Crossfit — WOD

3 rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters (substituted 200 single-unders)

(did full Big Dawgs, just to see)

18:00

Crusher. Especially the burpees and jump rope work. Rowing, which is of course hard, was the least crushing of the three for me.

First set of single-unders was bad. Tried for 40 double-unders, but I kept tripping and knew the whole thing would take me an hour-and-a-half that way. Did a bunch of double-unders and maybe 50 single-unders total.

Completed 2nd and 3rd rounds of single-unders (200 each round). Threw a few double-unders in so I could start building good form.

Diet:

breakfast: 1 oat-rice protein waffle, small amount of vegan butter, maple syrup, coffee with Silk creamer. lunch: 1 Tofurky brat, Amy's vegan chili, ketchup, dollup vegannaise, smothered in sauerkraut, NO bun. dinner: couple bites homemade vegetable tempura I made for the family, 4 small gyozas, 1 cup light soy milk with 4 tbsp rice protein, 1 scoop Barlean's Greens, 2 drops vitamin A, dropperful of Stevia.

Weight -- 171.5 pounds

Rest Day

Drove back from Pismo Beach.  Parents in town.

Diet:

Brunch:  2 cups coffee with soymilk, 1/2 white roll, black bean burger with lettuce, tomato, hot sauce, ketchup, bun, side salad.

Dinner:  Japanese soup (vegan dashi stock, mushrooms, vegetables), 2-3 cups sake, pineapple.

Cheating:  4-5 handfuls wasabi peas, small handful Trader Joe's trail mix.

Rest Day

Woo-hoo!

Rita (wife) and I drove up to Pismo Beach for a well-needed, romantic Valentine's Day together while my parents were in town, taking charge of Julia (daughter).

Diet:

Hey, I get a day off every week.

Breakfast:  1 New York Pick-a-Bagel everything bagel (1,000,000 calories and 10^4 grams of carbs), brought to Los Angeles by my parents.  Sliced in half, butter on one side, peanut butter & jelly on the other.  Coffee with Silk French vanilla creamer.

Lunch:  1.5 cups vanilla almond milk, 2 tbsp rice protein, 2 tsp greens powder, Stevia.

Snack:  a few handfuls Trader Joe's trail mix (almonds, cashews, dried cranberries)

Dinner:  Thai food in San Louis Obispo.  Eggplant salad with gooey sauce, coconut soup with vegetables, mock duck smothered in peanut sauce, 1 spoonful of rice.  Couldn't have been low in calories, regardless of carbs.

Right now:  drinking a glass of Crown Royal with ice.  If I don't take the occasional break, what's the point of it all?

Personal Training Session

30 mins:

3 sets:

Box--jump over-over-on. over-over on. 3 boxes.

10 pushups

20-30 arm curls (12 pounds)

3 sets:

Box--jump over-over-on. over-over-on. 2 boxes.

10 pushups

20 shoulder presses (12 pounds)

1-2 min wall sits, thighs parallel, arms straight in front

3 sets:

Box--jump over-over-on. over-over-on. 2 boxes.

10 pushups

20 squat-->arms straight--knees slightly bent (12 pounds)

20 bent rows (12 pounds)

Post-session: 40 air squats for good measure

Diet:

Breakfast: 2 pcs. Ezekiel bread with 1-1/2 tsp peanut butter and 2 tsp strawberry preserves, cup of coffee with Silk French vanilla creamer.

Lunch: Chinese restaurant...full plate of steamed vegetables and tofu with a little white sauce, 2 forkfuls of rice

Dinner: Homemade sushi dinner, Japanese cucumber salad, wakame, sauteed lotus root, seaweed salad

cheating: 2 handfuls roasted wasabi peas

Dojo Training

1-1/2 hour training.

Gyaku-zuki drills

Added kazami zuki

Sparring exercise—redux of last Thursday:

One side only kicking mae-geri or mawashi-geri with front leg.  Other side only punching kazami-zuki or gyaku zuki.

Diet:

Breakfast:  2 pcs. Ezekiel bread with 1-1/2 tsp peanut butter and 2 tsp strawberry preserves, cup of coffee with Silk French vanilla creamer.

Lunch: BBE Smoothie--1/3 cup Ultimate Meal, 4 tbsp. rice protein powder, 1 scoop Barlean's Greens, 2 drops concentrated vitamin A, 2 dropper-fulls Stevia liquid, 1 capful vanilla extract, 1 frozen banana, handful frozen fruits, handful frozen strawberries, handful frozen blueberries. 

Dinner:  Tofurky dog, vegan chili, sauerkraut, mango chutney, ketchup.  NO bun.

cheating:  1 small handful tortilla chips, one spoonful Soy Delicious ice cream.

Crossfit — WOD

25 Double-Unders

35-45# Squat Clean, 25 reps

25 Dips/Bench Dips

25 Double-Unders

8:03

Challenges:

Double-Unders:  single-unders are a cinch for me, but double-unders are currently a challenge.  I wanted to get 25 good ones on the first round, so every time I messed up, I kept trying until I got a good double-under.  So the first phase was a bear.  Found double-unders possible when I did about four single-unders, then sped up and got one double-under.  Probably 100+ jumps to get 25 good double-unders.

Squat-Clean:  I'm definitely not at the big dawg phase right now, so I used dumbbells...and figured, oh, let's try 40# each hand.   that was a nightmare.  Did about 2 of those, saw the complete lack of wisdom, ran over to 30# dumbbells and tried those, collapsed after about 3 of those, grabbed 15# dumbbells, back hurt after about 10 of those, grabbed 5# dumbbells, did about ten of those, went back to the 15# dumbbells.

Dips:  did assisted dips on plate #8.  Knocked about 25 out pretty fast.  Next time, I'll use less weight.

Double-Unders #2:  Totally winded, got about five out after stumbling about 20 times, did about 15 single-unders, made myself finish with five more double-unders after stumbling about 20 times.

After timer stopped, did 18 more assisted dips, just to burn out.  Felt like the first set was too easy.

Diet

173 pounds on the scale.  Going to get my body fat tested on Friday and really learn how much I can safely lose.  Fighting weight used to be 155#

Diet today--breakfast:  1 oat-rice protein waffle, small amount of vegan butter, maple syrup, coffee with French Vanilla silk creamer.  lunch:  1 bowl homemade carrot soup with a dollop of vegan sour cream, handful of tortilla chips (bad, I know).  snack:  1 griller's vegan burger with ketchup, NO bun, small handful raw cashews.  dinner:  1 spicy italian Tofurky dog, Amy's vegan chili, ketchup, dollup vegannaise, smothered in sauerkraut, NO bun.

Dojo Training

Tekki 1-3, combination techniques, stance drills

Crossfit — WOD

5 rounds for time of:

1.5 pood Kettlebell swings, 15 reps (used 50# dumbbell)
15 GHD Sit-ups (used pilates ball with same movement)
15 Back Extensions
15 Knees to Elbows

3 minutes rest between rounds

Seriously struggled with knees to elbows
2nd round of dumbbell swings felt a back twinge, used 25# dumbbell for that round only

Stomach seriously sore for a couple of days...interesting...usually I can knock out lots of situps...but clearly the GHD situps use a different set of stomach muscles.

1) 2:54

2) 2:34

3) 2:37

4) 2:44

5) 2:40

Dojo Training

Basics, kumite, kata

Dojo Training

Kumite drill with partner:

One side only kicking mae-geri or mawashi-geri with front leg.  Other side only punching kazami-zuki or gyaku-zuki.

Beans in hand! Dropping beans = pushups

Crossfit — Barbara Lite

10 Pullups
20 Pushups
30 Situps
40 Squats

3:00 rest between rounds

5 rounds

1) 3:27

2) 3:01

3) 3:00

4) 3:00

5) 3:17

Dojo Training

Solid karate training day