Archive for December, 2013


Starting with a plan

Last post I said I was starting over and I really meant it. To do that I had to come up with a plan, timeline, goal chart, whatever you want to call it but there had t be some sort of regimen that I needed to follow.
First part was to change the food intake. This is going to be the hardest part of the regimen as I love to cook and I love food, not that I am a glutton or anything like that but I enjoy various types of food; French, Thai, Vietnamese, Moroccan, Burmese, Latin American, and can cook them as well.
to change this I needed to incorporate more veggies into the diet and cut down the portions of meat and fish. my solution to this was a Vitamix Blender. This thing pulverizes anything that you place in it and makes getting the veggies easy as I just have a veggie smoothie. No peeling, no seeding, just cut into chunks and feed the thing add some flavourings such as honey, ginger lemon or herbs and presto it tastes pretty damn good. I do this now for 4 breakfasts and for all my lunches then have a regular dinner add two snacks during the day of some fruit and fiber and it has made me lose a couple of pounds a week. This is a much more controlled weight loss and fits right in with the timeline I set of 3 years.
The second part of the plan is to increase the mobility and ROM. I mentioned this last time and have stayed to it. Results are starting to show as my right shoulder is not hurting as much and when I raise my arm, it is actually getting almost equal to where my ear is pain free. Knees, hip flexors, hamstrings and ankles re going to take more time as I feel like a rust bucket when I do anything involving them.
The third part is going to be the challenge as I need to find a way to get in an increase in the volume of work needed to improve my work capacity. Right now it is not a big issue as working on the first two is the priority. Then with progress in those two areas I can really start looking at how to make changes in my work and personal schedule to make that happen.

What can I say, nothing has been going well this year. Injuries, therapy, job changes, etc., I am sure that most people who exercise and have a normal 9-5 job have times when they go through a period of crap. 2013 has not been very lucky for me, except that I am still moving and have a paycheck.
Something needs to change before it gets crazy and since I like what I do at work, maybe I need to refresh my goals at the gym.
I need to get back to what I did that got me to where I am today. Much healthier, better focus mentally, stronger and generally feeling much better even if I did say I had injuries and have to go to get massages and physio.
When I started Crossfitting I could not do a proper squat or most other movements for that matter. Over time I have gotten better and even if I can do something well I try to raise the bar, no pun intended. The way I did that was going through all the fundamentals slowly and properly while taking days off to improve my Range of Motion(ROM) or find a way to mobilize long unused muscles, tendons, and ligaments.
It seems that as I progressed I forgot (or really talked myself into thinking I did not need to anymore) to continue that and lo and behold injuries starting popping up more frequently setting me back or getting me down mentally.
A couple of weeks ago I started thinking about how I got to be where I am, it was due to me not losing sight of the goal I started with, to get in shape. Being the oldest at the gym and trying to keep up with the young guns and gals and sometime doing so made me think I was better than I really was. I pushed and was not as attentive to technique as I should have been and as they say went outside my pay grade. This lead to injuries and set backs.
I have now cut back on the trying to max out what I can do and start at the beginning, lift light and work on my technique until I get it correct then add to it. I also need to make sure I take days off and work on mobility and ROM, November 18th I started the change, it has seen results as I seem to have lessened the pain in the shoulder and I now move a bit quicker.
The plan originally when I started writing this blog was to get to Masters Division of the Crossfit Games. Now I have change to a more realistic and attainable goal of being in the top 100 by the time I am 60. If all goes well who knows as more and more people sign up each year being it the top 100 will be quite a feat.
What’s next? Who knows but the diet has to change. Being 222 pounds is not good for Crossfit as bulk means slow and too light means less strength. Next steps will be to check progress on January 1.