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