Motivated!

Richard is determined to continue his CrossFit training regardless of the cast on his leg! Now, that should be motivation to us all! Often times, injuries force us to concentrate on weaknesses that we would otherwise never focus on. Is there anyone out there who got stronger due to an injury?

Friday's benchmark Zone workout was “Tabata This” for all of you who missed it.

Workout: "Tabata This"
Do a full Tabata round of each of the following, allowing 1 minute of rest between each set of exercises:
Row for calories
Squat
Push-up
Pull-up
Sit-up

A Tabata is an interval workout made up of 8 rounds of 20 seconds of work followed by 10 seconds of rest. Your score for each exercise is only as good as your highest consistent score in each of the eight rounds. For example, if you get 10 reps on seven rounds and only 9 reps on one round, your score is 9. Only move on to the next set of exercises after you have completed a full round of Tabatas at the last one.

My Zone Meal Plan for Saturday:

Breakfast: 2 blocks
14 grams of Fage 2% yogurt with 1/2 apple and 1 kiwi cut into it

Snack: 1 block
1 oz of string cheese
1/2 an apple
Double Americano with 1/2 tbsp 1/2 & 1/2 (Americanos seem to be the CrossFit Coffee of choice!)

Lunch: 3 blocks
3 oz of grilled chicken on a 1 block salad with 3 tbls of avocado added in, and balsamic vinegar
1 orange

Snack: 2 blocks
1 slice of Ezekial bread (got that one from Danielle. I cut the crust off to make it 9 grams.) with 1/4 cup of hummus on it (check the label of the brand you get for carb measurement)
3 oz of deli meat on the side

Dinner: 3 blocks
4 1/2 oz of grilled salmon with lemon
1 block zone salad with balsamic vinegar and a 1/2 apple cut into it (I like the small salads now because it makes me feel like I am eating more food!)
1 cup of strawberries

Snack: 1 block
4 oz wine (A nice weekend treat!)
1 oz of cheese
3 almonds

Comments

[Heather]

Rich - you're a stud!

Stages of hunger:
Stage 1
Wow, that looks DELICIOUS, I want to eat it.
Stage 2
I'm bored and/or don't want to be doing what I'm doing (paperwork), maybe I'll get a snack.
Stage 3
My stomach doesn't feel full right now, maybe I need to eat. (check in with self). I guess I'm not really, actually hungry.
Stage 4
I'm a little bit hungry. (check in with self). Yep, I'm a little bit hungry. Only two hours since my last meal, I'll drink a glass of water. Blah.
Stage 5
I'm hungry, but I'll forget about it if I get distracted. I can stand this feeling in my stomach for a while longer. No big deal.
Stage 6
Stomach acids are churning... this is uncomfortable.
Stage 7
Stomach is empty, brain is fuzzy, body feels weak, 20 minutes until its time for next meal....19 minutes until its time for next meal...18 minutes until its time for next meal...17 minutes until its time for next meal...
Stage 8
Yey! time for next meal three blocks, hurry fast, eat!! No wait, slow down, enjoy this, take your time, make it last.
Stage 9
Ahhhh. I feel much better, definitely not hungry any more, maybe even full (if I'm lucky)... Oooohhh but ice cream would really be good right now.... drink a glass of water.

[Heather]

So most of my life (especially when I'm not zoning) I live in stages 1-3 of hunger. I think its important to temporarily bring myself to stage 7 and beyond when beginning a strict zone regimine. When I do that, two things seem to happen.

1 - initially I jump from 3-7 in a moment and often become weak, shaky, dizzy, super b*&$#.
2 - after the initial misery (4-7 days long), I really find what my physical needs for food are and (I'm hoping) find the zone.

I like being in touch with my body's hunger levels/food needs and would choose to be "in the zone" all the time if I had the psychological strength. But there are things like ice cream, brownies, french fries, corn chips, long work days, busyness etc... all around me, and I am rarely successful at ignoring their existence and living at a higher level of nutritional health.

So thank you to everyone for this support. I feel like I may be emerging from the worst and I could not have done it without knowing that all of you are challenging yourselves and posting about it. Sharing the experience makes it absolutely worth sticking to it.

I'm off to the Burgener Seminar.... YEAH BURPIES!!

[Collin]

Wow! Richard... that's so awesome... most people would look at their cast and think, "Damn, it's going to be hard to get back into Crossfit after this is healed!" Good for you for making it work for you! :)

[DebS]

Heather, great to see you posting while you're away. It helps immensely to read about your challenges on this. And makes me want to stick to this like you are. Thanks for the inspiration!

Richard, I don't know that I've met you, but I'm already in awe. Way to adapt to your temporary injury and keep up with your fitness! YOU ROCK

Thanks to everyone for posting and being so supportive. All the help and ideas are much appreciated and keep me motivated to keep going.

[yumi]

Asking

Nice to meet you.

I am losing weight now.
I want to exchange information on the loss in weight and health, etc.with you.

I linked your sites.
Please link to this site.
http://healthy-diet-food-sports-weight-loss.blogspot.com/

My best regards.

[danielle]

Hey all
The weekends are difficult. More time, less scheduled and the refrigerator close at hand for more hours of the day. I am going to just breath and drink a glass of water instead of eating some sweet item like my mind is telling me to do. Hope you all brave the weekend and the bbq's and foodcentric gatherings it intails.

[Richard]

Thanks to everyone for all your support. I felt a little awkward, at first, coming back and not being able to so the same routine as everyone else…guess that was a little silly. Very much appreciate the kind words and encouragement of all my CrossFit friends during this temporary situation. Looking forward to being back on two feet.