Sealfit

May2-257,May4-300

total push ups/chins 356,943

If you have been reading my other blog-you will know that the Navy Seals are working fairly well for me(the workouts that is).

http://20poundsdifference.blogspot.com/

Stew Smith's 12 weeks to BUDs program from  his book (link to his website is also on my other blog) is pretty intense and it is not like I feel like I need a more intense program. Nonetheless I found this website this morning:

http://www.sealfit.com/

Definately worth checking out. It is kind of like Crossfit workouts on steroids-again like crossfit workouts need to be on steroids-really.

The program uses a WOD (workout of the day) format like crossfit. However Monday, Wednesday and Friday there is an AM and a PM WOD (as if one is not enough). Tuesday, Thursday and Saturday-just one WOD. Maybe once I finish the 12 week program I will give it a shot-who knows, Anyway the WOD's are listed on the blog portion of the website.

WOD and Supersets

Mar10-47,Mar11-261

total push ups/chins 347,476

Just goes to show that you don't need a gym or equipment to get in great shape. You can get a great workout down the street at the neighborhood jungle gym.

http://www.youtube.com/watch?v=wbxEdnDrIk0

I am still playing around with the crossfit workouts. I couldn't do them a few days this week as I was on the road but I did today's WOD. The workout was:For time:

Run 1 mile

100 Sit-ups

100 Back extensions

Run 1 mile

I haven't seen any times posted on the crossfit site yet, but I am guessing my time was a little slow. Nonetheless great workout.

Later in the day I did quite a few sets of pull ups and push ups on bars. I was doing sets of three super-setted (3 pull ups then 3 push ups) then 30 seconds rest. I did about thirty five minutes of this and cooled down with a little walking on the treadmill. For bars I was using my Tony Horton push up bars. They are great, they don't move around when you do push ups and they give you a really deep stretch into the push ups. Here is the link if you haven't seen them before:
Tony Horton push up bars

Crossfit workouts

Mar6-168

total push ups/chins 346,462

As I mentioned on my other blog-

http://20poundsdifference.blogspot.com/

 I did the Crossfit WOD's today and yesterday. I do like the crossfit workouts for the obvious reason that both the warm ups and the WOD themselves tend to rely on push ups and chins and other calisthenics a great deal. However the workouts are brief- please don't confuse "brief" for easy-that would be a mistake. Beyond calisthenics there is also a great deal of variety-weights, rowing running, skipping. If you don't know what a WOD is ( it is workout of the day) you should check out the crossfit site.

http://crossfit.com/

97 Benefits of a Primal Blueprint Lifestyle

total push ups/chins 341,674

weight  197.8 bf% 21.2

I have my Lose It app programmed to send me an email summary of my weekly results for exercise and nutrients. This week I logged 50 minutes walking on the treadmill ( slow frequent -or in this case not so frequent cardio) 10 minutes of weight training//calisthenics ( lift heavy things) and 20 minutes of snow shoveling ( I don't think this counts as play). I am getting a little better at the "eat lots of plants and animals" thing also. Today I ate 40 grams of carbs and 158 grams of protein. Could have eaten a little more protein -but I am in the right neighborhood.

I don't know what you call people who follow the Primal Blueprint plan, "Primals?" "Grokers". Anyway here is one post from a reader (Grok er) I found on Mark's Daily apple about 97 of the benefits they had experienced following the lifestyle.

http://www.marksdailyapple.com/97-bonus-changes-after-six-months-of-living-a-primal-lifestyle/#more-19134

Pretty good side effects if you ask me.

 I was surfing around the forum on Mark's Daily Apple and found a link to the site, for anybody who wants to try a different approach to the "Lift Heavy" days.
It is similar to a  Crossfit calesthetics day workout.

Simple Fit

I might just try it myself after 30 days on Body by Science. The workout has 8 progressive levels of difficulty you can work through.

Clearly I was spending a little too much time websurfing today, but here is one more link you might want to check out. It is a fan trailer for the 4 hour body by Tim Ferris. If you haven't read the book yet this might interest you enough to pick up a copy. It is an interesting read.

4 Hour Body Fan Trailer

less than 10 thousand away from 200k

june25-450,june26-50,june27-325,june 28-196,june 30-125

total push ups/chins 190,079

weight 199.2 bf%23.3

Winston Churchill said "if you are going through hell-keep going". I think he was refering to the battle of Britain -but in a way it applies to almost any but situation in life-put your head down and just keep going. Somehow comparing the Battle of Britain to Crossfit workout seems a little trite- however something about them -even thought they are really brief- you just want to get them done and get it over with. I seem to be experiencing a little drop in weight- maybe due to the crossfit? I am less than 10,000 push ups/chins from the 200k mark -should be able to hit 200k before the year is over. I am hoping on hitting a quarter of a million by new years. That would take an average of over 330 push ups or chins a day until New Years. This is a little more than I have been doing lately but - I think I will push for it (no pun intended).

playing with crossfit

June 16-660,june 17-240, June 20-200 ,june 21-64,june 22-250,june24-280

weight 201.8, bf 23.4%

total push ups and chins 188,933

I have been playing around with crossfit workouts a bit. Playing around is probably the wrong term. They are brief but beat the crap out of you. Some days I have been foolinsh enough to do two of the workouts in the same day-they just seem so brief you feel like you can get another one in. Half way throught the second one you kind of think "well this was a mistake". I have been trying to use the weights indicated on the crossfit site-but I also have to admit sometimes this is challenging. These workouts have a way of showing you how not in shape you are. Found an interesting blog. Mr Low Body Fat link is below.

http://www.mrlowbodyfat.com/

Crossfit Endurance

Jan 31-440,Feb1-570,Feb 2-227

total chins and push ups 157,020

Weight 203.0 bf%21.3

I noticed that crossfit had a cool cardio/ aerobics/endurance website as if the workouts on the mainpage were not enough :

www.crossfitendurance.com

I have tried a few of the workouts geared for the concept 2 rower. I don't have a rower but the crossfit faq provides an alternate exercise-sumo dealift style high pulls (now that is a mouthfull). So essentially I have been doing the c2 workouts using a barbell to do sumo dealift style high pulls or a kettlebell to do swings. I like these because I really hate running and most other types of cardio-but still at my age should be thinking about the old ticker.

New Links

Jan23-319,jan 24-465,jan25-331,jan26-615,jan 27- 105

total push ups/chins 154,788

weight 201.6, bf%21.8

I added a few links to the sites I access fairly frequently over to the left. Fitday is pretty cool as you can track on a daily basis how many calories you are burning versus what you are eating. Dragon door will tell you almost everything you ever wanted to know about kettlebells and training with kettlebells. Crossfit is one of my new favorites. The daily workouts or WOD are pretty extreme.-Lots of variety so keeps things interesting. THe workoouts have lots of push ups ,chins and handstand pushups (not to mention some kettlebells thrown in to boot) so I like them. The site has what they call brandx workouts which are scaled down versions of the WOD. For right now the "puppy' version of the workouts is sufficient for me-looking forward to working up to the "big dog" workouts.

Crossfit

Jan 18-540,jan19-240,jan20-505,jan21-500,jan 22-457

total push ups and chins 152,958

weight 202.8 bf 22.6%

Every once in a while when I do an internet search on something like kettlebells-I inevitably come across somebodies crossfit site somewhere. I hadn't really paid a lot of attention to these sites until a little over a week ago. The main site is:

http://www.crossfit.com/

Each day they post the daily work out or as they refer to it WOD . Kettlebells are one of the frequently used peices of equiptment. The site and organization claim to be focused on functional fitness. For most of this week I have been trying out some of thier workouts. Not the WOD -I think those would seriously whip my a**. The site has a few of the standard workouts -brand x -that they have scaled down into four levels of fitness. The regular length and intensity of the workout is the Big Dog and the beginner version is the Puppies. I have been doing the puppies version of these workouts for about a week (in addition to the push ups and chins-although most of the workouts have a lot of chins). I would say I kind of like and hate the workouts at the same time. Each workout has a slightly different focus, sometimes you are focusing on gymnastics, then olympic weightlifting, cardio curcuits-lots of variety in general. Anyway the website is worth a check out, and I am definately continuing to work on the push ups and the chins-but these workouts will add some variety for a while.