Tuesday, December 18, 2012

Programming Week 7: 12-16-2012

Sunday:
Rest Day

Monday:

CrossFit Total
Back Squat
ShoulderPress
Deadlift


Row 2k

Tuesday:
Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any ofthe eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and totalfor final score.

Goal: Beat: 31

Wednesday:

5 Rounds
5 Back Squats at 70% 1 RM
10 GHD Sit-Ups


Goal: Under 10 minutes

Thursday:



Rest Day


Goal: Under 15 minutes


Friday:


3 Rounds
200m Run
50 Double Unders
20 Squats

Saturday: 
Rest Day
     
Gymnastics: 6
Metabolic Conditioning: 4
Weightlifting: 5

Monday, December 17, 2012

Progenex More Muscle & Progenex Recovery

I can't say that I have ever bought anything hoping not to like it. Especially a supplement. I mean really though. who does that? This was the case with Progenex More Muscle and Recovery. I have heard so many good things about this product and it was slowly become what I the unofficial whey protein of CrossFit. It's not that I didn't want it to work, it's just that to ship Progenex to Hawaii is extremely expensive. The product is not that expensive and similar to other WPI (whey protein isolate) products I have seen and tried. It's just that it cost about $40 to ship Progenex More Muscle and Recovery to Hawaii. I am not sure why they don't use the USPS "if it fits it ships box." It is under 70 pounds and the USPS has a box big enough to fit the product. I think sales would highly increase if they, and more companies did this. That is the biggest reason why people in Hawaii tend not to buy certain products.

When I opened the two bags of Progenex More Muscle and Recovery. The thing that really bothered me was that the zip seal on the Progenex More Muscle pouch did not close. This was very annoying, I spent a while trying to close it to no avail. I decided to just pour the powered into one of my old protein tubs. Progenex More Muscle and Recovery are both very fine powers so when I poured the powered into the tub it would puff up and out of the tub, kind of messy. Yes, I was being careful and doing it slowly  I didn't want to waste any of it.



Workouts and Protein Consumed for Week 1 of Progenex Trials

Monday:
5 Rounds
50 Double Unders
10 Push Jerks, 185 Pounds, scaled to 135 Pounds

PWO: 2 Scoops of each Progenex More Muscle and Recovery

Tuesday:

5 Rounds
7 Deadlifts, 275 Pounds, scaled to 225 Pounds
30 Squats
7 Hand Stand Push Ups

Morning: 2 scoops Progenex More Muscle
PWO: 2 scoops Recovery

Wednesday:

"Tenacious Twelve"
12 Rounds
12 Hang Cleans, 95 Pounds
12 Overhead Squats, 95 Pounds

Morning: 2 scoops Progenex More Muscle
PWO: 2 scoops Recovery

Before Bed: 2 scoops Progenex More Muscle

Thursday:

Active Recovery
Hike Koko Crater


Morning: 2 scoops Progenex More Muscle
Post Hike: 2 scoops Recovery


Friday:

2-2-2-2-2-2-2-2-2-2
Zercher Squats


Morning: 2 scoops Progenex More Muscle
PWO: 2 scoops Recovery

Saturday:
Morning: 2 scoops Progenex More Muscle

Sunday:
Rest
No Protein

Conclusion:
I have to say that I am surprised at the results. I did not expect the results I got. Happy for positive results but my wallet is scared at this point.

Since it is only a week I cannot really comment on the benefits of Progenex More Muscle. What I can comment on is Progenex Recovery. I am not sure what they do to make their Recovery blend so effective. I considered the placebo effect but I was pretty skeptical to start and the results were not what I expected. 

So what results did I see already!? I'm getting there. I noticed that after my PWO Progenex Recovery I was a bit more energized and had a happier PWO high. Almost like a PR high without the PR. I wasn't as hungry, and recovery seemed to be improved. 

Now I agree that recovery is hard to be definitive when doing CrossFit since the workouts are constantly varied. Although you start to develop a better awareness of how your body feels after certain types of WODs. 20 min heavy metcon, 10 min stamina etc. or just how your body normally feels after a brutal WOD. If you look at the workout log I did a 4 day on 1 day active recovery (which hiking Koko Crater, I am not even sure if I can call it active recovery). For me the workouts were pretty intense since they consisted of heavy metcons and another with 144 hang cleans and overhead squats. I say again, for me, those were some brutal workouts. Although I was able to recover decently from them. Slight DOMS in my back and legs from the deadlifts and slight DOMS in my legs but more in my shoulders after the "Tenacious Twelve." After the "Tenacious Twelve" I expected my legs to be quite sore but not my shoulders. My legs were more tight then sore. I attribute this to the Progenex Recovery. 

On a side note. For me all whey proteins are an acquired taste. The first time drinking Progenex the chocolate tasted like cleaner almost like simple green and chocolate. But I have grown a custom to the taste and don't mind it at all. I actually like to put more than 12 oz of water and it taste a bit better to me.

In summation, I am happy with the results given by Progenex Recovery and will getting this again. 





Wednesday, December 12, 2012

Programming Week 6: 12-09-2012

Sunday:
Run 5k 
Goal: 30min

Monday:
5 Rounds
50 Double Unders
10 Push Jerks, 185 Pounds, scaled to135 Pounds


Goal: Under 20minutes

Tuesday:

5 Rounds
7 Deadlifts, 275 Pounds, scaled to 225 Pounds
30 Squats
7 Hand Stand Push Ups

Goal: Under 10 minutes

Wednesday:

"Tenacious Twelve"
12 Rounds
12 Hang Cleans, 95 Pounds
12 Overhead Squats, 95 Pounds

Goal: 25 minutes

Thursday:


Active Recovery
Hike Koko Crater


Goal: Under 20 minutes


Friday:

2-2-2-2-2-2-2-2-2-2
Zercher Squats


"Make it the best hour of your day. Stay safe, turn up the music, high five some people and just blow off some steam. So, remember that, relax, have fun, workout." 
~Pat Sherwood~

Goal: 200 Pounds

Saturday: 
Rest Day
     
Gymnastics: 5
Metabolic Conditioning: 3
Weightlifting: 4

Friday, December 7, 2012

Jay Robb's Whey Protein



Always searching for new and better Whey Protein I was recommended, "Jay Robb's Whey Protein."


When I first read the label I noticed that it reads to be a very clean whey protein and uses Cold-Presses Cross-Flow Microfiltered whey protein isolate, which I was surprised an happy to read. The label reads almost identical to NOW Whey protein.   
This bag is only a 12 oz pouch, which contains 11 servings. I will buy another pouch so that I can test this protein for another week. 
Reading the labels it seems like this protein is mainly used as a weight loss protein. It even says "Dietary Supplement" on the front. The whey proteins that I have tried before state that they are NOT for dietary supplement. 

Thoughts:
•Dissolves clean. I put it in a shaker bottle without the metal ball agitator and it mixes quick and clean.
•It doesn't taste too bad. Taste like chocolate rice crispys.
•Price, It isn't too horribly expensive. I paid $20 for the 12oz bag.
•It does use Stevia as a sweeter. Something to take note of for those looking at sugars etc.
•The bag is also recyclable, which has nothing to do with the product but it's nice to take note of. 
•I cannot speak to the effectiveness of this protein yet. 


From http://www.jayrobb.com
Sourced from grass fed cows not treated with rBGH (Recombinant Bovine Growth Hormone)

25 grams of protein per serving!
Lactose free
Gluten-free ingredients
No fat, No cholesterol
No sugar, No aspartame
No artificial colors, flavors or sweeteners
No casein, No msg
Made with stevia
Mixes with a blender or shaker bottle

Monday, December 3, 2012

Programming Week 5: 12-02-2012


Sunday:

Front Squat
5-5-3-3-2-1-1-1-1-1


Monday:
"Terrible Twenty"

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Goal: Under 40 minutes
Result: 
     

Tuesday:

10-9-8-7-6-5-4-3-2-1
Hang Power Clean, 75 pounds
Push Jerk, 75 pounds
Down Ups
*Once you begin the hang power clean the bar 
cannot be dropped until the push jerk is complete.

Goal: Under 10 minutes
Result:

Wednesday:

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Goal: 
Result:

Thursday:

Front Squat, Pullups
5 Front Squats
25 Pullups
4 Front Squats
20 Pullups
3 Front Squats
15 Pullups
2 Front Squats
10 Pullups
1 Front Squat
5 Pullups

Goal: Under 10 minutes
Results:

Friday:

J.T
21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

Goal: Under 17 min
Results:

Saturday: 
Rest Day