6 Cleans (Full) 155/105
12 HR Push ups . . L2 115/75 L3 75/45, Modified Push ups .
.Chris just happens to be February’s Member of the month (READ). Not a bad week!! . From CK1 (pics) . . Here is my view on the LBNC Expectations: This was the third time that I had entered a LBNC so I had a good idea what to expect, placing 2nd wasn’t one of them. I basically wanted to drop the holiday weight I had put on but get back to a better routine of eating cleaner. I also wanted to get under 230 pounds which would make the first time I had reached that in many years. Struggles My biggest struggles during the LBNC were over training (5 or 6 workouts per week) and trying to limit or cut out the foods/snacks that I love (pizza, ice cream, cake). Crossfit has become a part of my routine so I want to go everyday, but my body doesn’t always agree with me and I have noticed a lot of inconsistency in my workouts. Some days I feel strong with great wind and other days I feel like I have nothing in the gas tank. To combat this I tried a number of things including working out every other day, taking 2 days off at a time and eventually I took an entire week off and it paid off during the final weeks of the challenge. Motivation I have a few different motivations, my health – keeping my blood pressure and gout in check and I want to look/feel good. It is great to get compliments on how you look from friends and family members but it is just as good to feel strong and healthy everyday. By feeling strong and healthy I am much more energetic and confident. Also, if I don’t list this Lindsay will kill me. We are getting married at the end of April and I will have to live with those wedding photos for the rest of my life and I would hate for her to be a beautiful bride and me look like a giant oaf. Plus I want to wear a speedo on the beach during our vacation. Secrets This is what I have found to work for me: – You can put in work outside of CFF. I do a ton of mobility & stretching at home that has helped me in a number of ways. – Trader Joes and Whole foods have opened up a lot of different organic foods to add into my diet. – I don’t view a cheat as a ‘cheat’. Part of why I do this is to keep me sane and the other part is that I want to move to a healthier, cleaner lifestyle when it comes to eating. I love food too much so it would be too easy for me to fall of the wagon if I try to avoid everything I have been eating for 30 years. I try to consistently eat 75-80% of my meals clean meaning that if I eat 4 meals per day, 1 of them can include grains or sugar. For the competition, I would try to go 2-3 days of eating clean, and then mixing in a grain. – I try to avoid processed foods as much as possible. I don’t drink soda unless I am hungover or at the movies. – Smoothies were a god send. Almond milk to organic frozen fruit in a blender made me think I was eating ice cream or a treat. – Make meals in bulk so you don’t have to cook or prep as often. Eating Paleo is pretty tough, but if you can get 2 or 3 meals every time you cook it will make your life easier in the long run. – I try to eat 4 meals a day, which would be smaller and keep me satisfied longer. – Make time, everyone is busy and it is tough to make time to get to the gym on a consistent basis, but make the sacrifice. Whether or you need to cut sleep, tv watching or skipping your lunch break, the sacrifice is well worth it. . .