tag:blogger.com,1999:blog-78074464334827344562024-03-04T21:32:59.518-08:00The Adams Family Road to FitnessOur journey through the truth about abs, crossfit, the master cleanse and the paleo dietUnknownnoreply@blogger.comBlogger72125tag:blogger.com,1999:blog-7807446433482734456.post-24742757037218725802012-12-10T08:04:00.000-08:002012-12-10T08:32:07.412-08:0090 Day Paleo Challenge<div class="separator" style="clear: both; text-align: center;">
<span style="text-align: start;">Today is day one of my third attempt at completing a 90 Day Paleo Challenge. Attempt #1 I lasted through 70+ days, my second try only lasted 10 days. This time around I intend to stay strict paleo all the way through.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVsqb7chebIonU3-OhFX7TLKc7Ur-sybihi2KpfsAdy6hZSEWyByPQNhzBae62xNWnpz8kkMADDxPtLXOKqmIWw3L5BFQ5JhyphenhyphenXex2yR_CfYV6ZgpbSDzjjUnWoPMz4BN7PSE7KsYMfxham/s1600/PhotoGrid_1355155973619.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVsqb7chebIonU3-OhFX7TLKc7Ur-sybihi2KpfsAdy6hZSEWyByPQNhzBae62xNWnpz8kkMADDxPtLXOKqmIWw3L5BFQ5JhyphenhyphenXex2yR_CfYV6ZgpbSDzjjUnWoPMz4BN7PSE7KsYMfxham/s640/PhotoGrid_1355155973619.jpg" width="640" /></a></div>
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-92154503268678470442009-10-03T09:00:00.000-07:002009-10-06T09:01:14.877-07:00091003<strong><u>Rx</u></strong><br />For time:<br />Run 800 meters<br />15 left-legged pistols<br />15 right-legged pistols<br />25 sit-ups<br />12 left-legged pistols<br />12 right-legged pistols<br />25 sit-ups<br />9 right-legged pistols<br />9 left legged pistols<br />25 sit-ups<br />Run 800 meters<br /><br />Score: 17:49 <strong>Rx</strong>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-42621035378590008262009-09-23T13:43:00.000-07:002009-09-23T13:46:30.265-07:00090923<strong><u>Rx</u></strong><br />Five rounds for max reps of:<br />Body weight bench press<br />Pull-ups<br />Body weight back squat<br /><br />Score: <strong>Rx</strong><br />BP: 18-14-10-9-6 @185#<br />PU: 13-10-9-7-6<br />BS: 7-5-6-7-7 @185#<br />Total Reps: 57+45+32=134Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-1046347739127799322009-09-19T13:41:00.000-07:002009-09-23T13:43:03.368-07:00090919<strong><u>Rx</u></strong><br />21-18-15-12-9-6-3 rep rounds of:<br />Handstand push-ups<br />L-pull-ups<br /><br />21-15-9-3 rep rounds of:<br />Handstand push-ups<br />L-pull-ups<br />Time: 19:45Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-23602318714528557332009-09-18T13:40:00.000-07:002009-09-23T13:41:35.557-07:00090918<strong><u>Rx</u></strong><br />Five rounds for time of:<br />30 Glute-ham sit-ups<br />25 Back extensions<br /><br />Time: 14:57Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-85988809389813477442009-09-17T13:39:00.000-07:002009-09-23T13:40:51.472-07:00090917<strong><u>Rx</u></strong><br />"Daniel"<br />For time:<br />50 Pull-ups<br />400 meter run<br />95 pound Thruster, 21 reps<br />800 meter run<br />95 pound Thruster, 21 reps<br />400 meter run<br />50 Pull-ups<br /><br />35 Pull-ups<br />400 meter run<br />95 pound Thruster, 21 reps<br />800 meter run<br />95 pound Thruster, 21 reps<br />400 meter run<br />35 Pull-ups<br />Time: 32:00Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-29632105586706258752009-09-15T13:35:00.000-07:002009-10-06T09:04:43.745-07:00090915<strong><u>Rx</u></strong><br />Front squat 3-3-3-3-3 reps<br /><br />Score:<br />135-155-165-175(f)-165Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-36732409680128788642009-09-13T15:49:00.000-07:002009-09-15T15:50:46.489-07:00090913<strong><u>Rv</u></strong><br />"Diane"<br />21-15-9 reps of:<br />225 pound Deadlift<br />Handstand push-ups<br /><br />15-9-6 reps of:<br />225 pound Deadlift<br />Handstand push-ups<br />Time: 24:57Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-32304618010783899062009-09-11T15:48:00.000-07:002009-09-15T15:49:28.878-07:00090911<strong><u>Rv</u></strong><br />"Barbara"<br />Five rounds, each for time of:<br />20 Pull-ups<br />30 Push-ups<br />40 Sit-ups<br />50 Squats<br /><br />2 rounds, each for time of:<br />20 Pull-ups<br />30 Push-ups<br />40 Sit-ups<br />50 Squats<br />Time 24:18Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-1224447271140822062009-09-09T15:46:00.000-07:002009-09-15T15:48:10.254-07:00090909<strong><u>Rv</u></strong><br />Four rounds for time of:<br />100 ft Walking lunge, carrying 30 pound dumbbells<br />24 inch Box Jump, 30 reps<br />30 pound Weighted pull-ups, 20 reps<br /><br />2 rounds for time:<br />100 ft Walking lunge, carrying 30 pound dumbbells<br />24 inch Box Jump, 30 reps<br />30 pound Weighted pull-ups, 20 reps <br />Time: 24:00Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-90202438069322593902009-09-07T10:37:00.000-07:002009-09-10T10:42:04.300-07:00090907<strong><u>Rx</u></strong><br />"CrossFit Total"<br />Back squat, 1 rep<br />Shoulder Press, 1 rep<br />Deadlift, 1 rep<br /><br />BS: 185-205(f)-205(f)-205x2(3/4 rom)<br />SP: 135-155(pr)-165(f)-165(f)<br />DL: 225-265(pr)-275(f)-275(f)<br />Total: 625 (PR) +50#<br /><br />Really disappointed in the BS, down 10# from last time. Good overall increase for the CFT but not satisfied. SP +20#, DL +40#Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-29495908351568147492009-09-06T10:35:00.000-07:002009-09-10T10:37:05.899-07:00090906<strong><u>Rx</u></strong><br />6 rounds for time of:<br />Run 400 meters<br />25 Burpees<br /><br />4 rounds<br />Run 400m<br />25 Burpees<br />Time: 19:47<br /><br />almost died on the last runUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-58821829254347382572009-09-03T10:34:00.000-07:002009-09-10T10:35:51.387-07:00090903<strong><u>Rx</u></strong><br />Run 5 K<br /><br />Ran 1 mile... 8:30<br /><br />got a cramp and wussed out man my cardio is sucking without basketballUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-48068200461792384372009-09-02T13:49:00.000-07:002009-09-02T13:51:50.717-07:00090902<strong><u>Rx</u></strong><br />"Elizabeth"<br />21-15-9 reps of:<br />Clean 135 pounds<br />Ring dips<br /><br />21-15-9<br />Power Clean 95#<br />42-30-18<br />Bar Dips<br />Time: 18:51<br /><br />Felt strong on the dips. Ate bad again last night and didn't get enough sleep. Time to get back to it. No seriously...Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-6710525255023367862009-09-01T13:46:00.000-07:002009-09-02T13:49:36.052-07:00090901<strong><u>Rx</u></strong><br />For time:<br />Row 1000 meters<br />95 pound barbell Thruster, 21 reps<br />21 Pull-ups<br />Row 750 meters<br />95 pound barbell Thruster, 15 reps<br />15 Pull-ups<br />Row 500 meters<br />95 pound barbell Thruster, 9 reps<br />9 Pull-ups<br /><br />Row 1000 meters<br />95 pound barbell Thruster, 21 reps<br />21 Pull-ups<br />Row 750 meters<br />95 pound barbell Thruster, 15 reps<br />15 Pull-ups<br />Time: 33:36<br /><br />Cardio was the weakness here after a week and a half of not working out and even longer without basketball. Can't believe it took me so long for 2 rounds. Plus I've been eating like trash and paying for it too. Need to get back to eating right.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-48900734411147026402009-08-21T14:38:00.000-07:002009-08-21T14:40:17.315-07:00090821<strong><u>Rx</u></strong><br />Walking lunge 100 ft.<br />21 Pull-ups<br />21 Sit-ups<br /><br />Walking lunge 100 ft.<br />18 Pull-ups<br />18 Sit-ups<br /><br />Walking lunge 100 ft.<br />15 Pull-ups<br />15 Sit-ups<br /><br />Walking lunge 100 ft.<br />12 Pull-ups<br />12 Sit-ups<br /><br />Walking lunge 100 ft.<br />9 Pull-ups<br />9 Sit-ups<br /><br />Walking Lunge 100 ft.<br />6 Pull-ups<br />6 Sit-ups<br /><br />Time: 24:54 <strong>Rx</strong>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-69418998677338998572009-08-20T10:52:00.000-07:002009-08-21T10:54:26.768-07:00090820<strong><u>Rx</u></strong><br />"Karen"<br />For time:150 Wallball shots, 20 pound ball<br /><br />150 Thrusters 20# DBs<br />Time: 14:50 <strong>Rx</strong><br /><br />Totally underestimated this workout. It destroyed my shoulders and quads. So sore.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-59395105093082134642009-08-20T09:40:00.000-07:002009-08-20T10:47:38.947-07:00World Record Most Push-upsSo after see this amazing feat of 106 pull-ups by Chris Spealler...<br /><br /><a href="http://media.crossfit.com/cf-video/CrossFit_ChrisSpealler106Pullups.wmv">http://media.crossfit.com/cf-video/CrossFit_ChrisSpealler106Pullups.wmv</a><br /><br />I thought to myself I wonder what's the most consecutive push-ups anyone has ever done in the world? I figured it was probably a bit more than pull-ups. Maybe 150? 200? Wrong, try over 10,000! No seriously... 10,000 push-ups in a row...<br /><br />I found this great story ( <a href="http://www.recordholders.org/en/list/ulysses.html">http://www.recordholders.org/en/list/ulysses.html</a> ) about Charles Linster and his daily quest for the world record in push-ups. It's very inspiring and shows with the right determination and mind set we can accomplish anything. He ended up holding the world record for several years with a <em>only 6,006 </em>push-ups back in the 1960's.<br /><p>His record has since been shattered by multiple people including this 6 year old chinese boy who did 10,000+ in 3 hours...</p><p><a href="http://blogmuscle.wordpress.com/2006/07/28/chinese-boy-does-10000-push-ups-in-three-hours-and-twenty-minutes/">http://blogmuscle.wordpress.com/2006/07/28/chinese-boy-does-10000-push-ups-in-three-hours-and-twenty-minutes/</a></p><p>So this is where my quest begins for 100 pushups. I know it ain't 10,000 or even 1,000 but it's my goal. The most I've done is 54. I am going to try and take Linster's approach by upping that by 1 every few days.</p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-10519356043930539832009-08-18T16:50:00.000-07:002009-08-18T16:54:52.121-07:00090818<strong><u>Rx</u></strong><br />Push Press 1-1-1-1-1-1-1 reps<br /><br />Score: 115-135-145-155(f)-155(PR)-160(f)-135<br /><br />My goal was 170. A little disappointed with only a 5# PR. Especially when I've done 150x3 on a strict shoulder press. I need to figure out how to use the squat to my advantage. It seems to make it harder for me. I may be starting to push too soon.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-48446506344520761672009-08-16T10:55:00.000-07:002009-08-18T16:55:00.817-07:00090816<strong><u>Rx</u></strong><br />"Ryan"<br />Five rounds for time of:<br />7 Muscle-ups<br />21 Burpees<br /><br />Three rounds for time of:<br />21 Pull-ups<br />21 Dips<br />21 Burpees<br />Time: 26:47<br /><br />This was a tough one. Spent all weekend doing yard work. Felt pretty weak on the pull-ups mad broken sets. Dips felt good. Eff burpees as usual.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-80141439297509689292009-08-14T18:38:00.000-07:002009-08-15T18:43:00.179-07:00090814<strong><u>Rx</u></strong><br />Front squat 1-1-1-1-1-1-1 reps<br /><br />Score: 95x3-135-155(PR)-165-170-185(f)-185-135x5 <strong>Rx</strong><br /><strong></strong><br />Felt really good on this. My goal was to get 185 (body weight) and I did. Setting a new PR by 50#! Took a little vocalization for me to get the 185 up the 2nd try. Mild grunting is okay for 50# PRs.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-90809526914179592152009-08-14T09:55:00.000-07:002009-08-14T10:04:54.525-07:00Day 12 - Last night's cheat mealSo it was off to Tommy's for our Thursday night sushi extravaganza. Sushi, sake, soy sauce and eel sauce galore. Albacore <span id="SPELLING_ERROR_0" class="blsp-spelling-error">tataki</span>, cucumber paradise roll, crunch roll w/ spicy tuna, <span id="SPELLING_ERROR_1" class="blsp-spelling-error">poki</span> bowl no rice extra spicy, <span id="SPELLING_ERROR_2" class="blsp-spelling-error">saba</span> sushi and rinse it down with a baked soft-shell crab cut roll. It was bomb.<br /><br />Woke up feeling like I got hit by a mac truck. Congested, aching, sore over an hour late for work and I still feel like I haven't woken up.<br /><br />Whelp another week of paleo it is, feeling great and appreciating ever more how good, good food makes me feel.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-88860395174621871032009-08-13T09:53:00.000-07:002009-08-14T09:55:26.729-07:00090813<strong><u>Rx</u></strong><br />With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed<br /><br />"Death by Pull-ups"<br />Score: 8+5 <strong>Rx</strong><br /><br />Pretty weaksauce... but it was as expected. Pull-ups are still my weakpoint.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-58800936738738204742009-08-12T09:27:00.000-07:002009-08-13T09:40:05.937-07:00090812<u><strong>Rx</strong></u><br />"Linda"<br />10-9-8-7-6-5-4-3-2-1 reps of the triplet:<br />Deadlift: 1 1/2 body weight<br />Bench press: body weight<br />Clean: 3/4 body weight<br />Set up three bars and storm through for time<br /><br />BW @ 180<br />10-9-6-4-2-1<br />DL: 185<br />BP: 185<br />CS: 95<br />Time: 24:43<br /><br />10: 6.39<br />9: 6.57<br />6: 5.07<br />4: 3.19<br />2 1.39<br />1 .59<br /><br />This was one of the tougher WODs I've done so far. I felt really good on the deadlifts having followed all of the advice I've been watching and reading. This is a really good video explaining proper technique:<br /><br /><a href="http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.wmv">http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.wmv</a><br /><br />The one additional thing it doesn't mention which helped me was to make sure I am taking in a full breath and holding it in during the entire lift. This helps keep the core solid.<br /><br />I'm still not sure how to really accept the bar on the cleans into my shoulders without racking my neck or collar bones. I think I just need to build more confidence. I've only ever done front squats twice, more practice should help with that.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-7807446433482734456.post-70026835424607328502009-08-11T08:42:00.000-07:002009-08-11T08:52:16.362-07:00TGIRDRest Day couldn't have come at a better time. I decided to double up on the WODs yesterday in order to complete my first Tabata from the previous day. I just can't seem to let a new WOD go by without setting a baseline for next time. So my second attempt at Tabata went much better. The pull-ups didn't get any better (only 33 in 8 intervals) but my overall score of 332 was pretty decent.<br /><br />After work I had to tackle the 4 rounds of 800m for time. After the squats at lunch this wasn't easy. My entire core was hurting and my back began to tighten up after the first 800. I also ran on the track, which isn't new to me, but was the first time I used the track for time. The track was definitely harder as I am positive I could pull a 3 flat 800 on the mill yet my best on the track was 3.12. That could be partially due to the double WOD. I'll shoot for sub 3 minutes next time.<br /><br />Ahh Rest Day. Now if I can just force myself to rest ;) ENDORPHINS!Unknownnoreply@blogger.com0