Official Weekly Weigh-in

I have lost 14.9 lbs in 8 days since eating Paleo and working out at Crossfit AMRAP. I must have been carrying alot if water weight.

Don’t expect next week to be close to these numbers.

I feel much better & stronger since I changed to the Paleo & Crossfit lifestyle.




Dinner – mixed fresh fruit (blackberries, blueberries, & strawberries) with 4 tsp of Balsamic Vinegar. Very tasty. Approx. 420 calories.

Recipe from “The Paleo Solution: The Original Human Diet” by Rob Bell

1/22/11 – breakfast & lunch

Breakfast – I ate a breakfast burrito w/o the tortilla.

Plus, I enjoyed a cup of coffee at the Crystal Lake downtown Starbucks. The pain from the DOMS woke me up at 4:30am. My restlessness due to the pain woke up Mollie which is why I went to Starbucks so she could sleep.

Lunch – I ate some leftover meatloaf. That is gone which is good. I’m tired of meatloaf but I don’t like wasting food.

I shoveled my driveway, sidewalk, deck plus 2 of my neighbors. I used a shovel not my snowblower.

Today is a rest day except for the snow shoveling & the 100 push-ups.


My first named WOD & what is Crossfit.

Last night (Fri.) was my last foundation class. Matt took us through a warm-up. He informed us we were doing the WOD with the normal class.
The WOD’s name is “Fight Gone Bad”. It was created for a MMA Fighter. This WOD, like a MMA fight has 3 five minute rounds.
The rounds consist of:
1 minute of Wall Balls – you do a deep squat holding a medicine ball, stand up, extend arms up over head & throw medicine ball 10′ feet above you against the wall.
1 minute of Sumo Deadlift High Pulls – with a barbell, start in deadlift position, hands in close position, do a dead lift, open hips, bring bar to chin, return to beginning deadlift position by tapping weights on floor.
1 minute of 20″ inch Box Jumps – simply jump on a 20″ high box as many times as possible.
1 minute of Push-Presses – similar to Military Press. Barbell in shoulders, Flex knees allowing hips to squat down approximately 4″, explode up while lifting bar over head until elbows locked and shoulders in shrug position.
1 minute of Rowing on C2 Concept Rower
Do each exercise for 1 minute. Then 1 minute rest. Complete 2nd round. 1 minute rest. Complete 3rd round. You are done.

You will think I’m crazy but yes this is fun. There is joy to be found in the pain when you push your body to the extreme edge which is past your self-imposed limitations. Strength is found in the people that right now I barely know or don’t know but they encourage me by telling me I’m strong, that not only can I do it but I am doing it.
Philosophers are correct. Words have power. Words, in some ways are power.

There is a comradery in Crossfit that I miss. I experienced it in the Marines & when my job as an Air Traffic Controller included controlling airplanes. Today, I’m still an air traffic controller but I work at a desk. I’ve looked for this sense of comradery with men at my church and it has not been fruitful.

This is due as much with my shortcomings and less with my church or the other men. There have been many scheduling difficulties with the 1 man I’m close enough to develop this comradery. I am struggling with this fact & worship has become a chore and not a joy. I shared my struggles with Mollie (wife) last night.

I find it interesting that I experience this comradery so quickly with Crossfit but I struggle with men at my church that I’ve known for several years & that I know love me & I love them.

Is this because at Crossfit I’m busy doing the WOD so I’m distracted? Talking face to face is difficult for me. I’m much better at shoulder to shoulder relationships.

Hopefully the joy I experience through Crossfit hopefully will help me experience this joy in my face to face relationships. Crossfit helps me feel a sense of accomplishment.

When I flounder or think I’m floundering (no sense of accomplishment) my relationships suffer; with my wife, my children, my friends & with God. Negative self-talk is depilating and wounds me deeply. It is very difficult to overcome. (That is a long story and I may address it in a future post)

Now I just need to do something about this DOMS (Delayed Onset Muscle Soreness).

I’ve lost 7.2 lbs this week since eating Paleo.

Have a great day.


1/21 – Breakfast and Lunch

I forgot to  pack a breakfast this morning so I had a cup of coffee and 2 hard-boiled eggs. I was tempted to eat non-Paleo (I have oatmeal, and cream of wheat in my desk) but I didn’t. I feel ike I gave my word to eat Paleo and I did not want to experience headaches again due to withdrawal from grain.

I ate meatloaf and some radishes for lunch.I am surprisely not hungry. My portions were small. I ate approximately 11 radishes and 2 half inch thick slices of meatloaf.

The DOMS has eased since  yesterday. My left shoulder pain has subsided to an occasional twinge. This is the first day I have not experienced should pain/soreness since I started Crossfit. I am sure that will change tonight because I have my last foundation class tonight. Next week, I start regular Crossfit classes at 5:30am Monday – Friday.

I am feeling much lighter. I do not know what they scale says. I will weigh myself tomorrow (1/22, Sat.). 1/22 is the first day of the 100 push-ups training program. I am looking forward to adding that because my shoulders are my weakest body part and push-ups are very difficult for me. I know that push-ups are a chest exercise but the pressure from the push-up position cause alot of pain and leads to fatigue in my left shoulder due to when I broke my left clavicle in 1999.

Go Bears.



Paleo Dinner

20 Jan 2011 Dinner
Grilled Salmon, mixed greens, goat cheese (very small amount), walnuts w/balsamic vinaigrette dressing.

I didn’t eat any bread. I dud have a diet coke.

After dinner, took boys to Culver’s for custard. No big deal. I didn’t want any custard & it didn’t sound tasty.

Headaches are gone. No cravings today.

Paleo Lifestyle & Crossfit

On 15 Jan 2011, the gym (Box in Crossfit lingo) started a 60 day Paleo Challenge. Matt & Brittany, the coaches, took pictures of each participant, weighed us, & we completed 2 WODS (workouts of the day).

One of WODS was Crossfit Total (Many of the workouts are named). This purpose of this work is to determine your 1RM (1 rep max) for the back squat, deadlift, & shoulder press & it is an indicator of your overall strength.

My 1RM was 100kg for the back squat, 135kg for the deadlift & 40kg for the press. My Crossfit Total is 275kg or 617lbs.

I’m much weaker than I was in Aug. 2010 because I stopped lifting due to training for the Chicago Marathon. I’m expecting significant strength gains in the back squat & deadlift. My press is affected by a broken left clavicle injury which the doctors could not set from 12 years ago.

Since the weigh-in, I’ve lost 11.5 lbs. This number is slightly skewered because the weigh-in for the Paleo challenge was after I ate breakfast, drank 2 cups of coffee, & was on the scale at my Crossfit gym (Crossfit AMRAP). However, I can tell that I have lost some weight.

Since starting a Paleo lifestyle I’ve experienced serious cravings on 1/17 & 1/18 (Monday & Tuesday). Those cravings have subsided. I’m still experiencing headaches sporadically throughout the day. The length, number, & intensity is less severe.

I’m very happy with the results.

I’ve included pictured of my breakfast; fresh fruit (1/4 cup blueberries & 1/4 cup blackberries) & 2 hard boiled eggs.


Paleo Day #3

I am starting to experience a dull throbbing headache located on the right side. It is not bad just there. I woke up at 4am this morning with a horrible headache. It prevented me from going back to sleep.

So far, I have not had too many cravings. My wife baked some homemade chocolate chips cookies on her pizza stone. She bakes 1 large cookie. They are wonderful. I had to leave the kitchen so I wouldn’t succumb to the craving.

I have started photo logging my meals with Posterous.

My Crossfit foundations class started on 10 Jan 2011 at Crossfit AMRAP in Crystal Lake, IL. The foundation classes are at night. We do a short warm-up, practice new lifts and then the WOD (workout of the day). The classes and overall atmosphere has been wonderful. The experienced Crossfitters have been very welcoming and have not made me feel uncomfortable and like I do not belong. Everyone cheers each other on which is great motivation.

I broke my left collarbone a few years ago. The doctors were unable to set my collarbone due to broken neck. My left shoulder is weak and my range of motion is restricted as well due to the injuries. This is my major frustration but it will improve.

I was very sore Sunday due to doing a WOD Friday evening and then completing 2 WODs less than 12 hours later, Saturday morning. I paid for it.

I have 2 more Foundation classes then I start the Crossfit WODs endured by everyone else that is a member. In addition to the normal Crossfit WODs I will complete the Crossfit Endurance WODs 3 – 4 times a week starting 24 Jan 2011.



My Paleo Lunch

I’m taking part in a Paleo Challenge at @CrossfitAMRAP. I am more diligent when I record what I eat.

Today – Meatloaf & Blueberries & Blackberries.

My afternoon snack

1/2 cup asparagus