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These are results that could have been had in about half the time it took, if I'd been more consistent and diligent (and if I'd fixed my apalling diet a lot sooner). It makes me more comitted now to realize that. You really get out what you put in.
Diet changes:
Within first six months, increased protein intake. Within next year, didn't do much about monitoring sugar. For the following six months, gradually cut out all refined carbs, virtually 100% gluten and grains. I had 4 oz of wine last night at Kyle and Maeve's house (first booze since about early June). I feel awful today. I'm pretty sure I'm allergic.
Exercise changes:
Diligently did CrossFit from July 2007 to present, so a little over a year. I had a bad spell of drinking and smoking for three to six months fall to spring. I know, I know. How horrifying. Please don't hold it against me. I'm a born again CrossFitter now.
I hope to have a third picture in six months to a year to show even more muscle increase and leanness. I slightly harder six pack and bigger arms would be awesome!
Max, thanks for staying on me about working out and eating better. I could have but probably would not have done it without you.

All,

I'm planning to run 4 x 400m tonight at Cal, starting each 400 on the fith minute. Roughly 17 minutes of fun!!! I'll be at the Cal soccer field (located at the corner of Bancroft and Oxford streets) at about 5:15. I'm flexible though, so call me @ 530.321.9307 if you're interested in another time.

James - added your post to CFEB post.

Ev - your improvements are impressive. I always knew you would make great gains if you would fix your diet (and of course, quit smoking) - I know there are a few other secret smokers out there - *ahem*. Please quit!

I really think I am on to something with the intermittent fasting - and I'm not even eating all that carefully in the "window". Daniel is getting even better results with a bit more discipline.

I have to agree, sadly, about the booze: I had one drink at Kyle n Maeve's and I did not feel as crisp this AM, although within an hour the sharp, mentally focused feeling had returned.

Ev - Congrats on the not smoking. I smoked a pack-a-day for 10 years and quiting was probably the hardest thing I've ever done. It'll be 5 years in February and, besides my bum shoulders, I haven't felt this healthy in more than a dozen years.

Max -

I run at the track almost every Monday...any interest in starting a "run with James" post? Maybe 5:30 at the Cal (or another?) track? For me it's been 10x100, 4x400, 2x800 with a set rest, or 2x1 mile with as much rest as needed. I don't know anything about training, I just do what feels right for my legs and lungs at the time, given what we've been up to in class. I'd also appreciate any input on the running, so maybe you could just pick the Monday run and everyone who wants to show up can do it? Forgive me if this is not the best idea....just thinking out loud.

These are probably the most effective intervals/distances

10x100 with one minute of rest

4x400 with two minutes of rest

2x800 with three minutes of rest

1 mile (1600 M) time trial

1.5 mile (2400 M) time trial (my favorite)

3K

5K

10K

15K

The reason I do every five minutes on the fifth minute in class is to enable everyone to do it together.

Run with James is a great idea.

James, I'd be down to do this on Mondays but would have to do 6pm or even 6:30pm. That time may not work for you, or others, but I thought I'd put it out there. My running needs some serious attention and I rarely do it.
Great idea!

Hey James - I dreamt of muscle-ups last night. It was just like you said - they were totally easy.

Ha! I'm glad I'm not the only crazy with CrossFit on the brain while sleeping. Now if I could only do those moon-gravity muscle-ups in real life!

I too have had muscle up dreams. That's awesome! I'm trying not to file those away with the unassisted flying dreams but to take them as fodder for making it happen :0)

I did 6mi in the city yesterday but would be up for running next week.