2015-04-21 WOD & Bodpod weigh-in and analysis

WARM
std warmup
snatch practice
OHSquat practice

MAIN

A. "Nancy". 5 rounds for time
{
400m run
15 OHSquats 95#
}
time: 19:30
1:30 off my PR, but 3 min better than the last time I did it in January. Need to remember wrist-wraps next time.

B. 3 rounds
{
1 min plank
30 sec rest
15 supermans
30 sec rest
}

I added

C. 3x3/side One Arm Chinup - assisted

D. 2x5 DB Curl 35#

Bod Pod weigh-in

We had our (delayed) final weigh-in on the bodpod. After the big trip I did in the fall, I'd actually lost weight. So the goal was to gain muscle but lose body fat percentage. I did gain weight, but body fat slightly up, so not too pleased about that. Anyhow. Overall still doing better since the previous year's challenge. Here's all stats compared, and some takeaways from that data:

Bod Pod challenges (BP S=start, E=End)
BP1-S: 04-14-2014 Weight: 180.1  Bodyfat: 25.3% (Leanmass: 134.7, Fat: 45.6)
BP1-E: 04-14-2014 Weight: 162.3  Bodyfat: 18.2% (Leanmass: 132.8 , Fat: 29.5)
BP2-S: 01-05-2015 Weight: 163.6  Bodyfat: 13.6% (Leanmass: 141.3, Fat: 22.3)
BP2-E: 04-21-2015 Weight: 166.9 Bodyfat: 16.6% (Leanmass: 139.2, Fat: 27.7)

Goal is to get to 12%, which if I don't gain any muscle means losing  7.7 lbs, or a target weight of 159.

Two lessons to takeaway:
1. During BP1, I kept a food journal, religiously. Not so much on BP2. See the difference? Well, we're going back to that now, arent we!
2. What the $%# happened between the end of BP1 and the start of BP2?! I gained 8.5# of lean mass and lost 7# of fat. What was the difference there?! Well, A couple things:
- After losing all the weight in the first challenge, things snowballed. Losing all the weight let to me PR'ing EVERYTHING, which lead to me training harder and more often, which lead to more PRs, more gains, etc.
- The training regimen I added did for the half marathon in early december. In September, October, and November I ran a total of 280Km (~30 of this was part of the regular running we do as part of crossfit, the other 250 was all speed and endurance training I did twice a week, plus a few 2 and 3 milers with a 20# weight vest on.

To top things off, I vacationed for 6 weeks in Nov/Dec, and am pretty certain I gained fat and lost muscle from where my peak was in early november. I was likely at 12% or so at that time.

Guess it's time to start running more than I am. Back to thursday 5k's at lunch, and my Sunday 10k's need to either get longer or faster... or both!

2015-01-05 WOD & Bodpod weigh-in

New strength cycle started today. Also, weigh-in for the next bodpod challenge

WARM
std warmup
200m run

MAIN
A. 5x10 Backsquat 115#

B. 3x10 Bulgarian squats w 2x30# dumbells

C. 3 rounds, each for time, on the 5 minute mark (0,5,10 min)
{
200m run
10 Power Cleans (touch n go, though I broken on second, 3rd rounds). 135# 1st, 2nd round. 145# 3rd round
5 burpees
}
times: 1:40, 1:50, 2:05

BODPOD Weigh-In
163.6 lbs
13.6% body fat (22.3 lbs)
86.4% lean mass (141.3 lbs)

I'm actually DOWN about 4-5 lbs since leaving for Asia in late november, and I can tell I'm fatter, so I've certainly lost some muscle mass. Discouraging.

2014-07-15 Bod Pod Results

Injured, so no wod today.

However, I weighed in for the results of the bod-pod challenge that BCF did. The bod-pod is a device that measures body composition (ie. body fat vs lean percentage, etc), more accurately than calipers or electrical impedance methods. It used to be that the only really accurate way to measure this was in an immersion tank, until they invented the bod pod, which works by sealing you in an airtight capsule, mildly pressurizing the capsule, and then calculating the resultant displacement of the foreign object in the container (you).

I weighed in on April 14, and again on July 15. Here are the results:

April 14, 2014:
Weight: 180.1
Body Fat: 25.3%

July 14, 2015:
Weight: 162.3 (down by 17.8 lbs)
Body Fat: 18.2% (down by 7.1%)

That's a weight reduction of 9.9% and a body fat reduction of 28%. More importantly, it works out such that the weight reduction was almost entirely fat reduction (lean mass went from 134.5 to 133.5).

Here's how weight loss tracking went on MyFitnessPal:

So far so good, but was pretty shocked at what the bod-pod reported for fat percentage. Far different than the electrical impedance based gizmo at my work's gym (which tells me 12% vs 18%). 

What changes did I make:

- Continued to crossfit 6 times a week, with few exceptions (no change)

- Often did a 5k recovery run on sundays (no change)

- Cut out sugar

- Cut way down on carbs

- Used MyFitnessPal to track calorie intake

- limited calorie intake to 1500/day, with allowance for more based on exercise (e.g. do a 5k run, add 500 calories)

- During the last 2 weeks, added 3 days of 2/day workouts (e.g. crossfit in the morning, 5k run at lunch)

- During the last 2 weeks, lowered carb intake to induce mild ketosis (tested with k-strips to make sure I wasn't going to far into that state, which can be dangerous)

That's it. Am going to keep it up and report back in a month or two on progress