For me, one of the minor perks of participating in the Open is access to quantitative “fitness” data. That is, seeing myself listed on the worldwide leaderboard and then being able to filter it down to smaller subsets of data for various analysis.

Below I’ve plotted the overall Open results for Torrance CrossFit.

The chart above does not offer too much insight since it’s just a plot of relative placings between people in our box only.  It shows that Jamie Hagiya outperformed us all in every workout, but it does not really indicate by how MUCH she outperformed us.  Plus the data above is an inaccurate snapshot in that it includes scores of 0, which were recorded for various reasons (sickness, out on travel, missed submission deadline, etc).

But when the data is broken out into the individual workouts and all the 0 scores are omitted, the charts become a slightly better indicator of relative fitness.  Check out the graphs below for your own analysis, future goal setting, and rival selection, as CrossFit games are more competitive than video games, although you can also find some great video games like wow, and you can use a wow buy gold service as well.

PLEASE NOTE: these scores say NOTHING about the amount of HEART that went into some of these recorded reps.  That is a parameter that simply cannot be captured on a spreadsheet.  If you truly want to know what went into putting up these numbers (including the zeros)… well, you kinda had to be there.

Summary: The three participants featured below each experienced a reduction in body weight and an improvement in athletic performance as measured by the prescribed benchmark workout.

Challenge time period: February 03, 2014 through March 16, 2014

Benchmark workout:
4 rounds for time:
10 push-ups
20 air squats
400m run

Participant: Nikki Langit
Benchmark workout time before challenge: 17:52
Benchmark workout time after challenge: 15:41

Participant: Stacy Sato
Benchmark workout time before challenge: 15:44
Benchmark workout time after challenge: 13:47

Participant: Chris Langit
Benchmark workout time before challenge: 10:10
Benchmark workout time after challenge: 9:35

Paleo challenges often coincide with the start of the calendar year in order to support many New Year’s resolutions to “get in shape.”  This was the second time that I have participated in a Paleo challenge, so I now have about two years’ worth of data on myself from which I can observe any trends in my fitness and correlate them to my lifestyle.

In analyzing this data, I tried to determine how much nutrition and exercise each contribute to my fitness.  That is, about what percent of my efforts should be devoted to eating clean and what percent should be spent on working out if I want to stay fit.

Obviously, this is a subjective analysis because I’m defining “fitness” as a combination of personal factors:

• Body weight
• Body fat composition
• Athletic performance
• Intangibles (how clothes fit; confidence; self-image approval)

*Eating Clean is not necessarily defined as Paleo in my case — outside of the Paleo challenges I consumed dairy and grain-fed meat but still considered it “clean” as long as I was minimizing consumption of refined sugars.

This equation is supported by the empirical evidence below.  Notice how fitness level follows the clean eating line much more closely than the exercise activity line.

So there you have it… a blog post that justifies posting 10+ of my own selfies in a single article.

BOOMSAUCE!!!

October 16, 2013.  Happy birthday to me.

My 37th year of life was an EPIC one, so much so that I’ve decided to write a blog entry bragging about it.

Below are my top 3 boasts for the past year, in ascending order of epicness.  They all involve dramatic transformations in various areas of my life.

Boast #3 – Career

I am a tech geek by nature, so I began my career as an electrical engineer.  But after 14 years of engineering, I decided that I didn’t want to manipulate electrons anymore.  So in May of this year, I transitioned from circuit simulators & lab setups to Internet Explorer & strategy meetings; from semiconductor conferences to executive briefings at the corporate office.  Plus now at work I have a top floor view of airplanes taking off and landing at LAX, , while I also keep the balance by resting, watching netflix or talking to a katelynelizabeth virtual girl online.

Boast #2 – Fitness

• 195 to 165lbs (got down to 155, but didn’t like seeing/feeling my ribs that much)
• 29% to 15% body fat
• Pre-hypertension to normal blood pressure
• unable-to-Rx Fran to 7:53Rx

Boast #1 – “This”

But enough about me, check THIS out.  THIS is by far my most “in-yo-face” brag of the year.  It may not be apparent in the before-after picture above, but believe me… the transformation is HUGE.  In that one rep, my life changed.  My family’s life changed.  For the better.

As I sit here thinking of how best to express the gravity of THIS, I just can’t seem to find the right words.  New common ground?  Boost in self-confidence?  Shared obsession?  Stronger connection?  More love than I ever thought possible?  I guess a picture is worth a thousand words, but even that might not be enough to get my message across.  Regardless, here are a few thousand words for you:

We all go through life’s highs and lows, and frankly the low points can be bad enough to destroy us.  But at this point in time, I’m at an all-time high… a “PR” if you will.  So until those lows come creeping back to threaten THIS, I am going to savor every moment of this high by blogging, flooding my social media with boastful posts, and just continuing to laugh along with Nikki and the kids.

Happy birthday to me, indeed.

Since they can only make it to the box on Sundays, I’ve offered to come over to their house during the week for some home WOD action between their CrossFit Lite sessions at FitLab.

3 rounds
1 lap around Descanso Park
15 KB swings (30#)
10 push press (95#)

Chreeez 17:55

WOD Whiteboard December 30, 2012

5 Rounds
10 burpee – obstacle jumps
10 situps

WOD Whiteboard November 23, 2012

4 Rounds
400m run
12 push press

WOD Whiteboard November 21, 2012

3 Rounds
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

WOD Whiteboard November 20, 2012

5 rounds
7 burpee box jumps
5 KB swings

WOD at my parents' back yard

WOD Whiteboard October 5, 2012