Training Day 5/9/16

Morning's workout.  Hard warm up and DL's.  The concept of the DL's is to focus on form, and to pause at the bottom.  No bouncing or momentum.  In the midst of this session I also coached my friend, Greg. 

I am 5 weeks out from going to Pensecola, FLA for business.  So naturally I'm wanting to look firkin ripped for the beach.  Time to really focus on slimming down.  I don't like the thought of sacrificing a little strength gains for a month.  But I do like the thought of not carrying the extra bodyfat.  No reason for it.  Time to shed it. 

 

I have my meal packed for the day.  I'm going for 3 blocks a meal and 1 block snacks.  As strict as practically possible. 

 

I was mentally hung up on thinking I need to do week one of the nutrition challenge that I did previously.  Week one sucks in terms of food options.  But it's designed to really rev up my metabolism.  But here's the thing.......why do I think I have a slow metabolism????  If I have excess body fat then I am eating more than I am burning, but it doesn't mean I have a slow metabolism.  I have a lot of muscle and I can handle hard intense metcons.  I'm putting on muscle and getting stronger.  My metabolism is fine.  So I'm not going to be as hard on myself as all of that. 

 

I am having protein shakes right after workouts and Gatorade (liquid carbs).  I am having fruit as part of my meal blocks.  I am not necessarily limiting my fruit intake, since I enjoy it.  But I'm also splicing it with a block of really healthy carbs.  Black coffee and no sugar.  I'm going to do my best to stay away from artificial sugars or breads and other processed carbs.  I still want the foundation of my diet to be as the Crossfit definition of meats, veggies, nuts and seeds, some fruit, little starch, and no sugar.   I will try to stay within this realm as much as I can.  And with the zone blocks of 3/1/3/1/3/1.  Major calorie deficit for someone that works out twice a day.  But it's time to make major cuts DAILY.  I'm 199 lbs, and I really want to get under 10% bf, which will most likely put me around 180 lbs give or take.  Regardless....I want abs!  I have 5 weeks.  No more fucking around.  



 

Mat Fraser all cut up ready for Regionals in a couple weeks

Man I admire this guy!  He's cut up and still busting it in training.  He does periodization in his workouts. 

 



I'm trying to improve my flexibility on a daily basis.  About every hour at work I'm stopping and going into the meeting room.  I have a stretching cycle I am messing around with.  I watched a video about slight bouncing in a stretch.  So I'm trying it.  I enjoy it more than just static holds.  I don't know.  We will see how it goes. 

"Rich is the hardest worker I've ever seen in my life.  And I've seen a lot of athletes.  I've never seen someone who CRAVES working hard and CRAVES the pain of training.  And when I see him tired and fatigued and think he's done for the day, I turn around and he's onto something else."  Head strength coach for Tennessee Tech. 

It's 1:16pm at this point in the day.  Man I'm getting hungry.  I worked out this morning with a moderate to hard warm up, then dead lifts after that.  I ate a protein shake and a banana, and I guess I forgot to eat almonds for fat.  Oops.  3 hours later, which is really around lunch normally, I had 1 ounce of deli ham, 1 medium apple, and 3 almonds.  that was 2 hours and now 18 minutes ago.  I'm hungry!  I'm eating 3 hours apart.  And really it's 6 hours from large meal to large meal.  I'm excited for my lunch!

1:53 oh boy I get to eat soon in 7 minutes!  HAHA I need to get my mind off of food and back to focusing on being one of the fittest in the world because of this.  That each meal is a tool to get me there.  The hunger I am feeling is a tool that is leaning me out and making me more strong.  The leaner I get, the more I can use my muscles to manipulate my body.