The Challenge

Having a hard time getting motivated to get in shape. Haven't been doing too bad, but because I'm so busy lately, I haven't been very consistent. Saw someone tweet this, and thought it is just the right trick: The 100 push-up challenge. A six week program to build yourself up to do 100 push-ups in a row. Let you know how it goes. Day 1 tomorrow. I know I can do about 8 push-ups in a row right now.

Frickin'..... Yay.

O.K. So I know it's silly to get caught up on specific numbers, especially since weight is so relative. But I haven't been under 130 lbs. for 15 years.

When I first started trying to lose weight, my goal was 135lbs. Now I am 5lbs. beneath that, and my body fat is still around 30%! (give or take a few %, since the scale is not perfectly accurate.) It just goes to show how much muscle mass I have lost in 15 years.

I'm not really using weight as my primary goal now, I'm using body fat instead. I'd like to be around 20%. I don't know what weight I will be, since I am putting on muscle mass at the same time.

High Intensity Resistance Training

A Google search on "High Intensity Resistance Training" returns a plethora of studies that cite the beneficial effects of such training (similar to the Crossfit workouts), as well as its limits. A few of the most interesting to me were:

High-Intensity Resistance Training Improves Glycemic Control in ...High-Intensity Resistance Training Improves Glycemic Control in Older Patients With Type 2 Diabetes. David W. Dunstan, PHD1, Robin M. Daly, PHD2, ...
care.diabetesjournals.org/cgi/content/abstract/25/10/1729 - Similar pages - Note this

Effects of High-Intensity Resistance Training on Untrained Older ...

Effects of High-Intensity Resistance Training on Untrained Older Men. II. Muscle Fiber Characteristics and Nucleo-Cytoplasmic Relationships ...
biomed.gerontologyjournals.org/cgi/content/abstract/55/7/B347 - Similar pages - Note this


And this one is about High Intensity Training
(not necessarily resistance) on football referees:

The Impact of Specific High-Intensity Training Sessions on ...

Study Design: The authors examined the cardiovascular strain of specific high-intensity training sessions and also their impact on referees’ fitness levels. ...
ajs.sagepub.com/cgi/content/abstract/32/1_suppl/54S - Similar pages - Note this

Crossfit Update

Max Front Squat: 100 lbs.

I hadn't worked out in five days- I had a wicked case of DOMS in my arms from doing shoulder presses. I couldn't lift my arms comfortably or sleep through the night until yesterday. But the pain is gone, so no damage done.

I checked my measurements yesterday compared to November, and I have lost two inches in my waist, two inches off my hips, and an inch around my thighs. I had to buy some new pants. My body fat is a little under 30% (27-29%?) , so I still have a substantial amount of fat to lose.

I'm trying to get back to three times per week.

Crossfit

Art De Vany: Evolutionary Fitness

Art De Vany: Chapter One

Art De Vany has made the first chapter of his new book, Evolutionary Fitness, available on his website. His theory is that our genes have not evolved much since the stone age, and we are living a lifestyle not conducive to our genotypes. He advocates intense, short workouts that vary (sounds like crossfit) as opposed to either pure endurance or pure anaerobic (power lifting) workouts. Interesting read. His blog is interesting stuff, too.

Resolute

This is my exercise diary for January. So far so good. Some of these are Crossfit workouts, some runs, and some indoor cycling.