Primal Journal Oso Rojo page

[oso_rojo]

Hey everyone,

Believe it or not, I was first introduced to Paleo/Primal when I was involved with Cross Fit a few years ago. I did really well. For some reason, I decided to wantonly do a weight gain to increase my strength gains. Long story short, I herniated a disc from not doing my mobility work and not warming up properly. The final result was a 60 pound weight gain without the desired strength gains. Returning to my sloppy, high carb eating habits and careless training did me in. I could have much more effectively gained weight by slowly adding a few more eggs and sweet potatoes into the mix each day. Hind sight is always 20/20.

I was a fat kid growing up. Hey, I'm not going to sugar coat it for you! I was always sick and asthmatic to boot. By age 13 I weighed 242 pounds and had a 42 inch waist. I got harassed about my weight pretty regularly. I had severe milk allergies beginning around middle school. The stomach cramps were crippling. In eighth grade my parents bought me weight set. IT WAS ON! I remember my first book was Stuart McRobert's Brawn and doing those high volume workouts. The high volume workouts eventually burnt me out, and I gained all my weight back my senior year of high school. The only workouts that ever left me feeling strong and fight ready were the S&C sessions from high school foot ball. My weight yo yo'd throughout college due to the mass gain and rapid weight loss cycles. Can you see a pattern begin to emerge here.

I took a Paleo challenge in my box gym and had results that were nothing less than stellar. Allergies gone! Love handles gone! The above mentioned mass gain project ran the wheels off of my Paleo wagon.

Anyway, my goal is to get my body fat down to around 10% and find a sustainable method for being fit while keeping my strength gains. I'm Cross Fit Football (CFBB) Certified and will use the CFFB for the bulk of my S&C (lift heavy things and sprint once in a while) and couple the S&C with some hiking on the weekends.

[oso_rojo]

19-MAR-2012 MONDAY
Grub a Dub-Dub
1.Yummy shake-4 scoops of whey, 1/2C Organic Peaches,1/2 Cup Organic Raspberries, 1/2 can of coconut milk
2.Snack-Beef Jerky
3. Italian Chili + Broccoli
4 Italian Chili
SWOD
Back Squat 307.5# x5...3x5 for 280#
Front Squat 3RM-215#

[oso_rojo]

20 MAR 2012
Grub a Dub Dub
Same as yesterday, but 1.5 oz pasastachios for snack

SWOD
Rack Pulls 3RM 405#
WOD
5 Rounds-90 sec b/t Rounds
Push Press 185# x1
1 Chin
Push Press 185# x3
3 Chin
Push Press 185# x Max Reps
Max Reps Chin

[oso_rojo]

21 MAR 2012

B-Smoothie-coconut milk, peaches, raspberries, 4 scoops of whey
Snack-1 oz pistachios and a handful of olives
Lunch-chili
D-2 burger patties with cheese and a hot dog ( sans bun)

[oso_rojo]

22-MAR 2012
B-Same Smoothie as yesterday
S-1 oz pistachios
L-shrimp/chicken salad with vinaigrette
D-5 eggs and chicken sausage link

WOD
24" Box Jumps 3x5
plyo push ups 3x5
walked 1.5 miles

[oso_rojo]

26-MAR-2012
B-Peach, Raspberry, coconut smoothie with 4 scoops of protein
S-Olives (handful) w/ some Green Tea
L-Italian Spiced Chili
D-Same Smoothie as Breakfast- I forgot to thaw out some bacon-Garrr!

SWOD
BACK SQUAT 307.5#X5, 280# 3X5
PRESS-155X1, 157.5X1, 160#X1,162.5#X1, 165#X1- I can't believe that I've gotten so weak on this

WOD
10X15YD Sprints
I was a bit tired today because I woke up at oh......0430 this morning. I was a bit stressed with work in general today. Tomorrow's a new day.

[oso_rojo]

27 MAR 2010
B -Guess What I ate? Same smoothie as yesterday!
S-A handful of olives
L-Brussel Sprouts and Italian Spiced Chili
D-4 eggs, Brussel Sprouts, and 1 apple chicken sausage link

SWOD
Dead Lift 1RM-Pulled 405#, 425# Failed b/c the bar was crooked as a politician and rolled in my hands
Chins 11,9,9
45 degree hypers w 24# plate 3x10

WOD
OTM FOR 10 MIN
1PC,1HPC, 1 PWR JERK @ 147.5#

I definely need to work on grip strengh

[oso_rojo]

I had have my hard drive replaced. My training has been great. I jerked 225# for the first time in over a year last week! I'm definitely getting stronger, and I amped up my low level activity by walking about an hour on off days.
I've also gotten some pastured pork and beef. Below are some of meals I've cooked.

a pastured bfast.jpgbbq.jpgbok_choy.jpgBrussel Sprouts.jpgpastured_eggs.jpg

[oso_rojo]

9 apr 2012
swod
weighted step ups on 20" box-115#x8,120#x8,125#x8,135#x8
wod
150 push ups-i had to run 40 yd sprints if i failed=i ran a wholelotta sprints

today's eats
b-peach/raspberry/coconut milk shake w/ 4 scoops whey
s-20 or so olives
lunch-chop steak and veggies (the grass fed meat that i bought tastes flippin' awesome)
d-chop steak, some veggies, and a few chocolate squares

[oso_rojo]

10 APR 2012
SWOD
POWER SNATCH + OVERHEAD SQUAT
115#X2,120#X2,125#X2,130#X2,135#X2, 137.5#X2,137.5X1
WOD
7ROUNDS
MAX PUSH PRESS @ 185# 7,2,2,2,2,2,2,
+15 HOLLOW ROCKS

EATS
B-PEACH/RASPBERRY SMOOTHIE +1/2 CAN COCO MILK +4 SCOOPS OF WHEY
S-ABOOT 20 OLIVES
L-CHOP STEAK + BRUSSLE SPROUTS
D-CHUCK STEAK +BRUSSLE SPROUTS + MANGO+3 PIECES OF CHOCOLATE

Honestly, I'm feeling pretty sore from yesterday's push up. Ouch!