edibart’s BodyBlog

For those of you who are familiar with CrossFit you’re going to understand completely what I’m talking about.  For those of you who don’t well trust me this is the reality of things.  Often enough a WOD (Workout Of the Day) comes around that makes you stop and ask yourself: "what the f**k….how am I going to get through this"?  If you’re like me, the first OK maybe the second website you check every morning is www.crossfit.com to see what they have in store for you that day.  Then I sit around for a bit thinking how I’m going to approach it.  Today is one of those days that I just can’t stop thinking about how much this WOD is going to kick my a** but the crazy thing is, I can’t wait to go and do it! That’s the beautiful thing about CrossFit and why I will never go back to the old way of working out (chest/tri’s, back/bi’s) again.  This program really throws the unknown at you, it just challenges you physically and mentally because not only do you have to get through the workout but oh yeah, it’s timed too so you’re competing with other CrossFitters around the world to see how your time ranks.  Here’s today’s WOD:

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Is that enough to make anyone cringe or what??

For anyone out there that may be getting bored with the same ol crap everyday and not getting the results they were hoping for I suggest you try CrossFit because I’m willing to bet if you’re serious about fitness then you will be hooked from day one as I was.

Every year around this time gyms all across the country become flooded with newbies that have made a "New Years Resolution" to start eating right and working out.  For all of you regulars that don’t need a resolution and just do it everyday because you love it, you know what I’m talking about.  You see it every year, Jan rolls around and all of a sudden your gym is flooded with new faces.  By mid March all but maybe 1 or 2 are gone. Don’t get me wrong, I think it’s great for those people that are actually serious about it and to you I say STICK WITH IT!!  Yeah it’s gonna hurt for a couple days after your first good workout, you’re gonna be tired and your body is going to ask you WTF do you think your doing?!?  But I promise you if you can get through that first week you’re golden!  It’s the people that just flock to the gym like sheep because their resolution is to do so, that have no real plan of action and end up wandering all around the gym doing a couple reps/sets on each machine while stopping every so often to take a chug from their fancy new Bodybuilding.com protein shaker that make me shake my head (and smile).  It’s the guy you see trying to deadlift 315 because he could do it 10 years ago when he was on the HS wrestling team and his form looks like he’s going to blow his spine out of his ass that kills me.  Listen, if you’re new to the fitness world and want to begin a workout program or are looking to get back into it after a long layoff regardless of what program you choose ask yourself a couple questions:  What are my fitness goals, what do I already know about this program, and am I ready to commit myself to achieveing a new level of fitness?  Also, keep in mind that your diet is just as if not more important than your actual workout program.  If you’re busting your butt in the gym, then swinging by McDonalds on the way home you just waisted your time!  The bottom line here is that you need a plan of action.  Take the time to do a little research on your new program and hire a personal trainer if need be.  Just don’t be another statistic of the failed "New Years Resolutioners"

Well for the last two weeks I’ve lived a lazy man’s life.  My parents, brother and future sister-in-law were here in Germany for the holidays.  We went all over the place, touring castles, Christmas markets and went to Paris and Amsterdam.  During the break I ate whatever I wanted, and didnt workout but for one time. Well today I got back at it.  I went and did ptrob’s B-Day workout (if you want to know what it was go cheskout the Crossfitters bodygroup) and let me tell you, it totally wore me out.  I got it done but it took 27 minutes and there were a few times I almost quit, something I’ve never done.  So it got me thinking.  Sometimes when you are eating right and exercising everyday it may start to seem like you are not making progress or maybe you dont see how well you are actually doing.  Well I’m here to tell you that just two short weeks out of the "Zone" and not working out reminded me of how important a good diet and routine really are.  Anyway, I’m back in the "Zone" starting now and also back on the 3-1 schedule.  I’m considering myself "in training" for the CrossFit level 1 Cert in May.  I want to make sure I perfect my form and am in the best shape possible.

A few months ago a close friend of mine was diagnosed with Luekemia.  She is a fitness fanatic and just an all around wonderful person.  Because of the nature of her condition she was rushed out of here on an air-evac flight back to the States for treatment.  She is I’m happy to report doing great and they expect her to be in full remission soon.  So to honor her, a few of our friends who know Jess got together and did a workout in her honor; We named it "Jessica" and like her it is an ass-kicker! 

 "Jessica"

Run 400m

21 Thrusters(95lb)

21 Pull-ups

Run 400m

15 Hang Power Cleans(95lb)

15 Burpees

Run 400m

9 Over-head Squats(65lb)

9 Handstand Push-ups

Completed in 14:49

We are all pulling for you Jess and hope you are well soon!!

Yesterday I decided to start lifting again.  I’ve been running pretty much for a month now and I’m almost back to where I was before my surgery but still need a little more conditioning.  I’m shooting for sub 1 minute 1/4 mile.  Anyway, the physical therapist gave me a bunch of stretching exercises to do every day.  You wouldnt believe how tight this is unless you’ve had a similar surgery.  Imagine the tightest your arms have ever felt after the most grueling workout of your life them multiply it by about 10….seriously.  So I’ve been doing that for about a month or so now and the flexibility is really coming back so I figured I’d test it out yesterday.  I grabbed a barbell and went at it.  Did about 20 full cleans, 20 shoulder presses and 20 push presses.  Felt great!  Granted it was only 45lbs but hell that’s 45 more pounds than I could lift last month and it will be 45 less pounds than I’ll be lifting next month!  Well back to work….just thought I’d get that off my chest!

It’s been a little over 8 weeks since my surgery.  I have been going to physical therapy for a couple weeks now and it has helped.  I am gaining a lot of mobility back and can now raise my arm almost completely overhead.  I still have 4 weeks before the docs will clear me for any weight training but I said right from the beginning that I was going to follow my recovery program to the T so I can put this injury behind me and get training again.  I am able to run without pain so I’ve been doing that.  I am amazed still at the difference between my right and left shoulders.  My left shoulder still has decent definition to it but my right delt is gone!  It’s just flat and weak.  It’s kind of like someone went in there and shaved it down.  Anyway I am very optimistic about how this is all going to play out and I look forward to my first WOD when I get back at it!

OK, so I have a passion for two things in life, first is working out and second is cooking.  Seeing as how I can’t workout anytime in the foreseeable future, I figured I’d share some of my recipes with you.  I thought I would post one recipe per week and see how you people like it.  These recipes fall in line with the Zone Diet. If you aren’t familiar with the Zone Google it and take a look.  Anyway this lifestyle in addition to exercise has helped me shed almost 30lbs of excess body fat in 4 months. The bet part of it is I have more energy than ever before.  My wife has lost 17lbs in just over 2 months.  Anyway here’s my recipe for BBQ Chicken and sautéed vegetables: 

4 oz skinless/boneless chicken breast 

2 Tbsp BBQ sauce  

2 cups red bell pepper cut into thin strips 

2 cups green bell pepper cut into thin strips 

1 cup mushrooms 

1 1/2 cups onion 

1 Handful of fresh baby spinach 

1 tsp olive oil 

Directions:  Cook chicken in 1/3 tsp olive oil over medium heat until cooked through.  Add one Tbsp BBQ sauce per side and continue cooking for approx 1 minute per side.  While chicken is cooking, sauté peppers, onion and mushrooms over high heat in 2/3 tsp olive oil until cooked through and slightly darkened.  Lay handful of spinach onto serving plate and place cooked chicken over spinach.  Serve with vegetables on side. 

Nutrition label: 

28 Grams protein 

36 grams carbs 

4 1/2 grams fat 

Ok so there it is.  If any of you try this please let me know what you think and also feel free to share any recipes you may have.

Thanks,

Eric

I don’t know where CrossFit comes up with the names of some of these workouts but their effective at any rate.  So last night I put my wife and daughter as well as two of our friends through this workout.  Here’s what they did:

Three rounds of:
Wall-ball, 10 pound ball, 8 ft target (Max Reps)
Sumo deadlift high-pull, 35 pounds (Max Reps)
Box Jump, 16" box (Max Reps)
Push-press, 35 pounds (Max 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.

 Now this workout was scaled down for them because they are only a week into CrossFit, but the prescribed workout is using a 20lb ball, 75lbs on the push press and sumo deadlift, and a 20" box for the jumps.  Trust me they were all toast when this one was over.  Hell if I can’t kick my own ass for a while, I might as well kick theirs!!

So I am two weeks post op and I am starting to regain some mobility in my shoulder.  I still have to sleep on my back, and most nights I have to prop my right side up with a pillow.  The pain is still pretty constant, with some relief when I sit with my arm across my lap.  I have been staying busy by training my wife and daughter on the CrossFit routines.  They have taken to it very nicely and are showing great signs of progress.  Well that’s about it for today, not that anyone reads these anyway but it’s therapeutic for me!

I had surgey on Monday to repair my bicep tendon.  Turns out the tear was worse than they first thought.  But the rotator cuff was not so they left that alone.  There were some bone chips floating around in there so they removed them as well.  I spent 1 night in the hospital and I am home recovering now.  This really sucks because my right arm is completely immobilized and I am a righty!  They say it will be three months before i can even start lifting light weights again, and 4-6 before i am back to normal.  I am off work for 30 days and I dont know what I am going to do with myself!