Check in…Vadim

-weighed in at the tank at 191, todays weight 9:00pm 190.5- this was on a household scale after a wod (i usually drink 2-3 of my water bottles full. might be a couple pounds plus i haven't dueced in a while). I'm gonna weigh in again tomorrow morning for a better update.
-my thoughts on this: Kinda pissed I've been working hard and haven't shed a pound. At the same time, my pants are fitting loser and I'm getting way stronger.
- As i remember 3-4 weeks ago i struggled to OHS 95lb, today I slayed 165 twice. I couldn't squat 185 more than a couple times comfortably, now I do 225 5x5.
-Today's WOD- 21-18-15-12-9-6-3 cleans and 300m runs I murdered 7:20 (second to finish at 7pm!). I only broke on the 21 and 18 at ten, and i beat Cullen by 8 seconds(awesome!). No cheating honestly! This for me is far better than seeing the scale read 185 or something like that.
-Yesterdays WOD the 10 burpees 10 lunges and 200m row, 6:something, but I finished first. That also was an amazing feeling.
-Diet: I'm not following any diet but I am staying consistent. I think it may be time for me to start one though if i want to shed those pounds. This is what my typical mon-fri looks like:

5:30 wake up

-preworkout mix (Jack3d) and shower to wake up

6:00-7:00 gym: strength and core/abs

-Breakfast: Protein shake (25g Protein 130cal), Oatmeal and raisins/or fruit if we got it, or 3 eggs scrambled no salt just a little Tapotio

-Lunch at 1:00 (I eat lunch at 1:00 instead of 12:00 so I dont get to hungry by the time I gotta go back to the gym at 6:00) Lunch is always mixed veggies (unmeasured) some sort of salad. lots of greens like spinach, tomatoes, onions, carrots, whatever healthy stuff i can get my hands on. Salad dressing is always a little Olive oil and pomegranate vinaigrette. And a nice chunk of chicken, salmon, or any other healthy looking meat we got. Eat around the skin and fat.

5:00pm I cruise home from work and if I need to, I grab a handful of almonds from my stash in the center console :)

5:30 arrive home, another scoop of preworkout mix

6:00-7:00 Crossfit Class: whatever that may be

7:30 Protein shake and a light snack: Maybe a little salad or a little meat. I generally am not very hungry but try to eat something to keep my metabolism up and to refuel.

8:00 bum around and recover. sometimes this includes a small glass of red wine to help me crash out and get a good night sleep. I'm usually pretty juiced until late so i sneak a glass of wine to help me sleep better without waking up randomly.

**side note- If you've ever seen my green Gatorade bottle, I carry it with me everywhere and try to just drink water non stop. It's always in the back of my mind to just chug even if i"m not thirsty.
-Never drink soda or juices
-And this diet is pretty routine, never sandwiches or pizza or any other kaka like that (today i had sushi though, but that's only because my boss was buying, how could i turn that down??)
-I totally cut mayo which i love, cheese, milk, butter. All that good stuff is gone.

So the check in…Maxey

Weighed in at 218 this morning. Day of the dunk I was 226. I didn't want to weigh myself in between the dunks but I think it will be good since I just started the clean. I will weigh myself tomorrow morning and then at the end of the clean (20 days later).

Changes I see are pretty much everywhere. Legs are much bigger, my belly is shrinking a little, arms shoulders and chest are also noticeably more muscular then before I began crossfit.

Diet- Through the first weeks I ate as paleo as I could with a few slips here and there (mostly in the form of Bud Light). I read the clean book and decided it would be a good idea to start after the 4th because I knew I would most likely enjoy some adult beverages over the weekend. Today is day1 on the clean. Smoothie for breakfast was amazing and so was the chicken I made for lunch (can't remember which one but it was the chicken and wild rice). I think the solid meals wont end up being that bad throughout the 21 days.Compliments are becoming frequent about how it looks like Im losing weight
or getting more muscular.

The weigh in

On the 18th of June, Michael and Vadim went to the Fitness Wave truck for a hydrostatic body fat testing. This measurement will be the baseline for the fat loss during the 90 days. The protocol will be to do 5 WODs a week, chart all results on BeyondtheWhiteboard and do weekly weigh ins. In 21 days we will check progress, but a short term goal (and short term will power) is easier to maintain, so we will see who has stuck to their target over 3 months.