It's been a long time...

...I shouldn't have left you/Without a blog entry to step to..."

Okay, so my paraphrasing Eric B. and Rakim's I Know You Got Soul isn't on-point, but the subject matter of this blog entry is.

Since my last blog entry in December (where I blogged about my deadlift PR), I've been doing my usual routine: CrossFit three times a week, Olympic lifting on Saturdays, yoga with Winnie Au twice a week (Sunday and Thursday evenings), and an occasional TOUGH/Love class on Saturday morning at lululemon Georgetown. I'm also looking for a (full-time) job (if anyone who is hiring is reading this, I'm available and affordable).

Oh yeah...I did my first-ever competition at the 2010 Charlottesville SuperFit Games on January 30. While the workout programming at that event had something left to be desired (i.e., it needed some work), I did have a lot of fun. Competing reinforced my thoughts about how much a of a community CrossFit really is because I met a lot of great people there.

(In my opinion, everyone who does CrossFit regularly or is a "CrossFitter" should do at least one competition per year.)

Now, I do admit that I drink the CrossFit kool-aid (though I sip...others gulp). I'm planning on competing in the Mid-Atlantic Hopper this fall (I almost have to because I promised a few people at the 2009 Hopper that I would compete in the 2010 version).

I'm planning to take a step back from CrossFit and concentrate on competing in my first Olympic weightlifting competition. Here is my strategy: I'm going to pick an event and train for it six weeks in advance. My focus then will be on the Olympic lifts and any assistant lifts that will help me achieve my goal. I have a few programs that I want to try. Again, I'm not saying "goodbye" to CrossFit; I will put my focus on Olympic lifting for a brief period. CrossFit is part of my being now, and it would take a helluva lot for me to walk away from it. But I will be at the sectionals later this month to cheer for and support my CrossFit DC family.

I'll have future blogs about my training, my eating habits, and my performance.

Since this blog was supposed to be about my journey on the Zone, here is what I had for my first meal (better known as breakfast) today:

• a two-egg cheese omelet [two Eggland's Best eggs, a dash of 1% milk, 1/4 cup (two ounces) of 2% cheddar cheese, and seasoning],
• one 3.9-oz. cup of Mott's (no-sugar-added) Granny Smith applesauce, and
• one slice of buttered toast (one slice of Arnold's Flax-and-Fiber bread with Smart Balance margarine).

So far, so good. I got enough sleep last night (always important for performance as my efforts on the back squat in yesterday's CrossFit DC session proved), and I feel great as I write this blog.

As I usually say, "Stay tuned."

427...

...was my personal record (PR) for the deadlift (in pounds, of course) this past Sunday (December 13). I attempted to lift 455 pounds, but my body said "No way!"

I still felt good after the lift at 427 pounds. Looking back, I wish I had attempted 440 pounds instead of 455 pounds.

I like to thank everyone who was at CrossFit DC on Sunday for the encouragement. Extra special thanks go to Coach Tom Brose and to Bob Vastine.

The reason that I mention my deadlift PR is that I had adequate rest the night before (I did attend the Balance Thomas Circle open house and "party" the night before. However, I left that "party" at 8:15 p.m., drove home, ate a snack, and went to bed at 10:30 p.m.) and I had adequate nutrition [in the morning, I had my ususal 1 cup of steel-cut oatmeal with 15 almonds, a dash of cinnamon, 1 tablespoon of Designer Whey protein powder, two packets of Splenda, and a "pat" of Smart Balance Omega-3 butter; plus, one cup of lowfat (1%) cottage cheese, and one container of Mott's low-sugar Granny Smith applesauce].

So with proper rest, proper nutrition, proper hydration, and a good warm-up, I was able to reach my goal with my deadlift.

Next deadlift goal: 440 pounds (200 kg).

The Hoildays (part 2)...

...okay, Thanksgiving is over and I survived it.

I did make a decision about Thanksgiving dinner for my family: I went to Boston Market on Thanksgiving Eve (otherwise known as "Wednesday") and purchased a turkey dinner for four. The dinner included creamed spinach, stuffing, corn, and sweet potatoes with marshmallows. In addition, I went to my local grocery store and purchased a can of whole cranberries.

Now did I measure all of this food out before I gorged on it? Yes and no. Yes, I did measure it with a fork and a tablespoon ("Let's see: That looks like two ounces."), but no, it wasn't the most precise -- or accurate -- way of measuring things.

I did a CrossFit workout in the morning; thus, I felt justified in the extra helpings in my first meal (which was a t 3:30 p.m.). I even had pie and ice cream (some "old" ice cream left way too long in the freezer) for dessert. Needless to say, I felt...stuffed.

That "stuffed" feeling continued with my second meal around 8:30 p.m. The portions this time were much smaller, and I had a cup of Jello Sugar-Free Chocolate Mousse for dessert.

After this meal, I felt fat.

But I wasn't too worried about any potential weight gain or fat gain. I did a trans-continental workout on Friday (read about it here), trained with Josh at his TOUGH/Love session on Saturday morning (this particular session had no "Love"), did Olympic lifting at Balance Gym on Saturday afternoon, did CrossFit Sunday morning, and finished with yoga on Sunday night.

All the while, I was back on my normal eating schedule and consuming the foods I was supposed to consume.

So while Thanksgiving is over, Hanukkah, Christmas, Kwanzaa, and New Year's Eve/New Year's Day are just over the horizon.

I'm confident that I will remain disciplined and focused over this period.

The Holidays (part 1)...

...ah, the holidays! First up is the national day of gluttony commonly known in the United States as Thanksgiving.

With my family, the traditional meal used to consist of roasted turkey breast, (country) ham, collard greens, macaroni-and-cheese, cranberry sauce, stuffing/dressing - with and without oysters, cornbread (what was left over in making the stuffing), sweet potatoes/yams, and some type of dessert [make mine chocolate :-)]. In 2007, I cooked a turducken (yes, they exist up here...just go to HarrisTeeter) in place of a turkey. Other times, we have had deep-fried turkey.

But with my brother in ill health for the last three years, with my mother becoming more picky about what she eats as she gets older (and after her gall-bladder surgery nearly two years ago), and with me being on the Zone, I am forced to re-evaluate on what I do want to eat on Thanksgiving day. I know that my dinner will be less complex than the menu mentioned in the previous paragraph. Hopefully, there will be a CrossFit session on that day (I've done them in the past and enjoyed the grueling workout and camaraderie with my CrossFit DC family) so that what ever I eat that day I will process it quickly.

I'm still in decision mode.

Stay tuned.

Lazy blogger...

...but not lazy when it comes to being on (and maintaining) the Zone. :-)

One question I have answered a lot is this one: Do I cheat?

Sure, I do. I'm on the Zone about ninety percent of the time, and I feel that "cheating" (or having a "cheat day") helps me maintain the Zone better.

At various times, I have eaten (and some would say "scarfed") the following: Brownies, chocolate cake, chocolate ice cream, dark chocolate candy (I am a chocoholic), vegetarian pizza (just last Friday), sugar-free Oreo cookies, Carolina pulled pork barbeque sandwiches, and pancakes. In addition, I have consumed low-to-moderate amounts of alcohol (namely, light beers and wine).

The point of my "confession" is this: You can cheat while on the Zone. For once, I encourage you to cheat. You might find it satisfying in the long run. :-) Just remember: Pick one (and only one) day of the week to cheat. After that one day of "gluttony," get back on the wagon!

I'm All Ears

Before I blog further, I'm taking time for a little feedback...from you, the reader. I am very curious about what interests you. Here is your chance to ask questions. Don't be shy; I will try to answer all of them (or use them for my next blog topic).

Fire away...

Hmmm...Where to Start?

Blog Introduction:

I've been on the Zone "eating plan" (I hate to use the term "diet" because in my humble opinion, diets do not work) since January 1, 2009. I've been familiar with "the Zone" for quite some time because my brother purchased the book Enter the Zone when he discovered that he had type-II diabetes in the late 1990s. I did read the book, but I thought that it would never work for me.

Guess I was wrong! :-)

Having a "six-pack" abdominal region was a goal I had back in my 20s and 30s. When I turned 40, that goal became a low (or realistically, no) priority for me. My main fitness goals were to (1) obtain as much muscle mass as genetically (and naturally) possible, (2) keep my bodyfat low, and (3) be as strong as I possibly can. Now at 43 years young, guess what I have? :-)

There have been many requests from my CrossFit DC family (and what a great family it is) to write about my experiences with the Zone. So here I am, writing my first blog ever. I hope that anyone and everyone who reads this will get "something" positive out of it. In the process of blogging, I hope that I can hold myself accountable by my CrossFit cohorts. Keep in mind that I am only human: I slip up and make mistakes and missteps just like everyone else. I have even while being on the Zone.

So without much fanfare, here is my debut blog. Let the fireworks begin.