Vaughn's Crossfit Blog

World Series of Paleo Before and After

vheyer77 — Mon, 15 Feb 2010 23:19:04 +0000

Ok, so here are my WSOP before and after pics. During this challenge, I also significantly reduced the amount of fruit/berries that I ate as well and in the last two weeks the majority of my fat was saturated fat.

2010 World Series of Paleo Challenge

vheyer77 — Fri, 15 Jan 2010 04:07:52 +0000

Before Pics for the World Series of Paleo Challenge, the last one is with the gut pushed out to show that it is not pushed out in the others.

Deadlift PR Jan 2010

vheyer77 — Thu, 14 Jan 2010 11:44:16 +0000

I got a PR on my deadlift, for about a year now I have been trying to break the 400 mark on the deadlift but could never do it and kept hurting my back. So I checked the ego, dropped the weight and really concentrated on form. Especially as a finisher after a wod. The nice thing is I can do high rep deadlifts and now a max deadlift without feeling it in my back for the next two weeks. In addition I pr’ed my deadlift by 30 lbs since the Hopper Challenge in Nov. Morale of the story… sometimes less is more… The video is from the 215 lift. http://vimeo.com/8736375

Start of a New Year

vheyer77 — Mon, 04 Jan 2010 20:19:01 +0000

Well, this is a start of a new year so I will do my best to keep the blog updated on a more regular basis this year so Rich will have something extra to read. I am also going to do the World Series of Paleo challenge this month. The only bummer is that it goes from 9 Jan to 13 Feb and my 40th birthday is 3 Feb. But I think I will hold off celebrating my birthday until after the challenge is over. My person goal is to get to 15% body fat, over a 400 lb deadlift, a sub 5 min Fran and a 20 on Cindy before my 40th. oh yeah and to get double unders and hopefully muscle ups, but the muscle ups will just be the icing on the cake if I can get those in the next month. I would like to get them before the sectionals because it would be nice to be able to go into sectionals being able to do all the known crossfit movements without scaling. For the paleo challenge, I will take and post my before pics on 9 Jan when everyone else is as I will be in Denver at a buddy’s wedding (the first challenge to keep clean). One other tweak I am making to my diet is to reduce the fruit portion of my carb blocks to less than 1/3 of the daily blocks. I am currently on a zone prescription of 18P, 9C, 45 F.

2010-01-02 WOD “Danny”

vheyer77 — Mon, 04 Jan 2010 19:37:59 +0000

“Danny”
AMRAP in 20 min of:
30 Box jump, 24/20
20 Push-press, 115/80 lbs
30 pull-ups

2 rounds plus 67 reps rx’d, being slow on the box jumps is what hurt me here. I was doing ok on the push press and the pullups.

2009-10-3 thoughts on a bad CFT

vheyer77 — Wed, 04 Nov 2009 20:09:23 +0000

Most crossfit days are awesome, but every so often you get one that is very demoralizing. That is what happened to me on Friday. I have been looking forward to doing a Crossfit Total (CFT) in a long time because I feel that I have been improving and becoming a better crossfitter, especially on the metcons and with Jon’s Oly classes, I think my technique has been improving as well. However, my CFT this time was almost 100 lbs less than my previous CFT. But in the excuse department, I was feeling a lot of pain in my knees from standing around all day Sunday supporting a friend’s wife as she ran the Marine Corps Marathon. I almost think I would have felt better had I ran it instead of just stood around for hours. Another excuse for not doing as well is that I was doing this by myself as everyone else had paired up already. I have found that I always do better if I have a good lifting partner. Which is a goat I need to work on because I should be able to perform the same, partner or not. I did go home and get a very good night sleep (almost 11 hours) which did do wonders for how my knees felt. For those that don’t know I have had ACL reconstruction on both of my knees and approximately 30% of the miniscus was taken out so my knees always hurt to some degree. However, doing crossfit has for the most part been very good for my knees. That being said, on Monday’s wod which had run 1 lap, I mentally crossed over a point and was able to “get on it” during the runs when I haven’t been able to do that before, so I was able to get back into having a good crossfit day and my pathetic CFT day will just be a day to remind me that there can be bad crossfit days and as long as you don’t get consumed by them you will be back having good crossfit days shortly.

2009-10-23 New Block Prescription

vheyer77 — Fri, 23 Oct 2009 17:27:58 +0000

I have realized that as my lean body mass has been changing (my body fat dropped as my muscle increased) I needed to recalculate my zone prescription. When I first calculated my zone prescription using the formula and table in “Mastering the Zone” I calculated that I needed a 16 block prescription. At the last bod pod my lean body mass was 161, using an activity factor of 0.8 my protein prescription should now be 18. From playing with the carb prescription 3/4 works about right for me so I will try the following zone prescription for the next couple of months.

2009-10-23 Zone

vheyer77 — Fri, 23 Oct 2009 14:30:32 +0000

Just wanted to make a quick comment about the zone, I have been “zoneing” since Jan 2009. By that I mean, that is when I first started weighing and measuring (WAM) seriously. I still WAM quite a bit, and I estimate a bit as well. If I am home it takes very little effort to grab a scale, measuring cup, etc to prepare my food. We do that anyway when we follow a recipe. I have containers that are 1/2, 1 or 2 cup sizes that I put food in so the measuring happens at the same time that I get the food ready to take into work. When I am estimating, I think I do ok on sizes, but what gets lost in the shuffle is the block prescription. When I record what I am eating, I am sure that I hit or come within a 1/2 block of what my prescription should be. When I don’t record, but still WAM, I think that don’t do as well. My breakfast is ususally very tight because I usually do that at home. Lunch is not as bad either, but between the snacks and dinner, I think I may go over or under. When I am recording, I know exactly how much I have eaten and can adjust dinner or the evening snack accordingly. That being said, I think I am still pretty close to the zone when I don’t record, but do notice a difference in my recorded weight data. The places where I have flatlined is where I am not recording, when I went up is where I overdid the cheat meals (and it doesn’t take much for me to add weight) and the steep weight losses are where I am WAM and recording. Notice the steep drop in August when I was doing the paleo clean as well as strict zone. During the periods of weight loss, I have not seen major performance gains and sometimes a little loss, but have gained in the period after. Overall, I am very happy with the progress made to date.

2009-10-17 Mid Atlantic Hopper Challenge

vheyer77 — Sun, 18 Oct 2009 13:35:28 +0000

Saturday was a good day! I participated in the Mid Atlantic Hopper Challenge put on by Crossfit BWI. We had about 12 people from PCF participate in the challenge. The workout scheme was drawn in right before the WODs so no knew what we were going to do. The strength workout was the deadlift, the 1st WOD was drawn as a triplet (a combination of 3 exercises) and the last wod was a chipper of 7 exercises. There were 54 different exercises in hopper to be drawn from. The 1st WOD was overhead squats, bastards, and pushups. (a bastard was essentially a double burpbee with a jump over the bar in between) The rep scheme for the 1st WOD was 21-15-9. The 7 exercises drawn for the chipper were 30 double unders, 7 back squats, 30 GHD situps, 7 snatches, 30 wall balls, 7 push jerks, 30 toes to bar. The weight on the bar rx’d at 135 lbs, but you could scale to 95 lbs which I did, but I was not able to do 1 135lb snatch let alone 7. In addition I do not have double unders yet so I had to scale those as well, because I was scaling they had me do a 14lb ball instead of a 20 lb ball. The nice thing about taking Jon’s oly classes is that I know much better what I can and cannot do as well as where I need work on especially on the oly lifts. As always, everyone at the competition was very nice and friendly and I noticed that people were cheering just as hard or harder for the competitors that were at the end of the workout trying to finish before the cutoff time as the ones that finished first. It was nice to have other PCFers there cheering us on. I am glad I competed as this was the first time I have ever done multiple WODs in a day. I am happy that I didn’t gas and was able to perform at my max level and not gas out. I will update this post with pics as soon as I get some. I would love to get a “Foody Call” but have no clue how to get ahold of my “Foody Call” partner.

PT Test

vheyer77 — Sun, 27 Sep 2009 22:59:40 +0000

I did well on my PT test, but not as well as I would have liked, I need to work on my running more I guess. We also had a sports day last Friday and except for my jumping in volleyball I think I was able to perform much better than in the past. The only think that sucked was that I pulled a groin muscle while doing a 100 yard sprint. But to crossfit’s credit, I iced it right away, took some extra fish oil and was able to do Fight Gone Bad the next day. I was a little disappointed with the FGB performance though. I felt like I was doing more, but my numbers were less. It is highly possible I miscounted, hopefully I will do better the next time. On a positive note I was able to do a 112 lb weighted pull up with the palms out and a 122 lb weighted pull up with the palms facing me. I would like to get a picture doing a pullup with a lady holding on to me someday.