Rest Day

Using today as a rest day to get back on HQ's and CrossFit Clarksville's cycle. The two day cycle from the CF games threw me off, so I cut this one short and will hit it hard and heavy tomorrow. It was also my first day of carbs, yea!

Just like benchmarked performance gains, I also use my weight and body fat (bf) as a gauge of how well my eating habits are doing. I'm not as concerned about diet as I am the performance of the benchmarks, but it is a useful tool and I have seen performance benefits from what I do or don't eat and how much I weigh. This morning I weighed in at 190.6 with a bf of 10.5%. Thats a 0.4 lbs gain from last week. I also noticed that my bf, while the same as before is trying to creep up a little. I use the Accu-measure fitness 3000 one pinch calipers that measures near the waist. Depending on a persons age and the pinch size in millimeters, it gives a rough bf %. It's a good baseline but not the most accurate as it jumps up 2+% for each increment. For instance, my age bracket is 36-40, so the % works out like this:

2-3 mm = 5.6%
4-5 mm = 8.1%
6-7 mm = 10.5%
8-9 mm =12.7%

I've been 6 mm for the last 3+ months, but today I was 7 and starting to get close to 8mm. That could mean a few things.

a) I need to tighten up my macro-nutrients during the week, keeping fat/protein a bit closer to AD numbers.
b) I need to clean up my carbs on the weekends and cut down on the simple sugars (cookies, etc).
c) I need to up some of my workouts and include mini-metcons to boost my metabolism.
d) A combination of, or all of the above.

So I've decided to do d) all of the above. Even though today is a rest day, I did a mini-metcon.

SU x 200
DU: 8 x 25
SU x 200

Calories: 4836
Fat: 175g (33%)
Protein: 179g (15%)
Carbs: 661g (52%)

Ate lots of sugars today, before I decided to clean up the diet. Guess we'll start tomorrow! ;-)