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Very cool avatar pic SSMOKINHOT. I dig it!
BB, he can do sprints. The short bursts up to max effort over and over will increase his cardio conditioning in short order. He may have a case of the pukies though, so be warned but that's what it takes sometimes.
I've added coconut oil to my diet this week. The crossfit coach swears by it saying it enters the body very quickly causing a massive release of fat burning enzymes or whatever in to the blood stream. I've been putting it in my pre workout protein shake and it kind of gives me a buzz LOL.
I've eaten very clean this week, even with the holiday. Grilled chicken, and asparagus, brocolli, spinach salads have been the norm. I've cut back the diet drinks to only a couple on the weekends as well as artificial sweetener. Almond milk in my coffee during the week instead of splenda and creamer.
Oddly my body weight is going up but body fat is going down. Maybe the extra lifts in Crossfit??? Or the extra protein?? That didn't happen last year when I was cutting, but the six pack is rockin so I'm good with the extra mass.
Now the bad news....did an exercise called a "push jerk" in Crossfit on Tues night....first time I've ever done them. It's basically a barbell with weights, standing with it on the top of your chest and you shoot it up as fast as you can above your head. On one of the reps, it started to go backwards and I had to arch my back to catch it....115 lbs over your head and an arched back = owwww. Did back the next morning at the normal gym and on my next to last set of bent over t-bar rows it felt like someone stabbed me in the lower back with an ice pick.
Long story short, I ended up at the doc, he says I've damaged the SI joint in my lower back. Hurt like hell and I could barely get in and out of the car. Steroids and pain killers prescribed. I skipped the pain killers, but MY GOD steroids are God's gift to modern medicine. Back is 95% better and I even hit the gym yesterday for legs and triceps and was able to do every exercise with the same intensity, except for the incline leg press. That one put too much pressure on my back so I skipped it.
I skipped Crossfit Thurs to give it a rest, but plan to be back on Tues. I was PISSED when it first happened as I was afraid it was gonna be a huge set back, but so far not a huge deal.
Moral of the story, try adding some coconut oil to your diet....1tbsp a day should do it first thing in the morning LOL
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