Hanging in there

Busiest 3 weeks of the years for me, trying to eat decently , not sleeping well at all, working 7 days a week. Just trying to scramble the odd bit of exercise here and there.

10x Pullups (strict)

10 x Dips (strict)

10 x Back Ext

10 x Box Squats

Box squat Practice x 5 (all sets followed by 5 HSPU)

2 sets @ 40kg

3 sets @ 50kg

Mixed Bag

3 Rounds

7 Pullups (strict)

7 Dips (strict)

7 Hip Ext

7 Box Squats

7 Situps (abmat)

5 Sets (untimed)

5 Box Squats @ 40kg

5 HSPU

3 Sets (untimed)

7 KB Swings @ 24kg

5 Pullups (strict)

3 Sets (untimed)

15 Pushups (chest touch each rep)

15 Situps (abmat)

Where have I been?

Well frickin' busy. This has been one of the longest breaks i have had from doing any exercise and I hardly even noticed as I have been that busy. Kids , work, life... just full on, not a minute spare.

Warmup

8 x Pullups (Strict)

8 x Pushups

8 x Hip Ext

8 x Situps

5 x Ring Dips

Press

5-5-5-5

20kg-30kg-40kg-45kg

Box Squat practice

Pullups

Pushups

Ring Dips

jog

Still sore from Jerks

Run 3.5km

Good pace, big surge for last 200-300m ...wrecked

Ridicolousy busy with life

Sunday

Mainsite WOD

5 Rds

15 x Push Jerk 40kg - (rx'd 42.5kg)

15 x Pullups (10 strict/5 Kipping) - (rx'd L-Pullups)

Time : 19.26

Wednesday 11th November 2009

10 x Pullups (5s/5k)

10 x Box Jumps

10 x Pushups

10 x Squats

10 x Back Ext

10 x Situps
50 x DU (10,11,10,15,4)

Diane - Scaled

70kg Deadlifts & HSPU

Time 9.10

Notes: My workouts havent been very balanced lately, but if I wasnt do things that I enjoy (HSPU , pressing etc) I rpobably wouldnt be exercising at all. Double under sare geting better, but its 2 steps forwards 1 step back alot of the time.

From now to Christmas is damage control with work, so its just a matter of doign what i can when i can

Food

Shake

Fish Oil x 6

coffee

chicken & salad sandwich, double ingredients.

Turkey and salad

Handful of chicken chips

Tuesday

2 rds

10 x pullups

10 x box Jumps

8 x ring dips

10 x situps

10 x squats

10 x back ext

50 x Double unders (sets 4/3)

Back squats

8-8-8-8

40kg

Technique session

Monday

Work is full on at the moment. Really full on. Not getting much sleep. Any reason I can think of maybe be the cause of me lacking motivation to do big, mard workouts. Instead the last couple of days i have just gone and mucked around , which has actually been alot of fun. Especially with the kids.

6 x 1 power cleans @ 60kg * form pretty bad, need to work on cleans

HSPU singles going as deep as possible . Best 20cm (in video)

KB singles

10 @ 16kg

10 @ 20kg

10 @ 25kg * I'm crap at these as well.

Muscleups, just played around

DU practice

50 min sets

4 (5,13,26,6)

* finally get the hand of double unders, much more of a rythym going. Thank christ.

Probably did some other stuff I cant remember

Sunday

Box Jumps Max

42 Inch (107cm)

Max HSPU

17

Thrusters

5-5-5

40kg-45kg-50kg

Handstand Practice

Double Under Practice

50 - Min sets

4 - (5,13,12,20) *pb

2rds wearing 8kg vest

5 x Ring Dips

5 x Strict Pullups

Notes: to come

Sat

Friday 6th November 2009

Skipping practice

max single skips

250+ , lost count after 250 didnt think I would make it that long

Press

5-5-5-5-5 (btw sets 5 x 8kg strict pullups)

20kg-30kg-35kg-40kg-45kg

DU practice

50 DU min sets

7 - (17,1,2,10,12,2,6)

F*ck double unders drive me crazy !

Notes: Legs still really sore from deads and squats, light session , happy with presses, not happy with DU

Food

Shake - 3 x eggs, banana, almonds , coconut oil, berries, mil, water

6 x Fish Oil

coffee

chicken skewers and salad (leftovers)

pear

coffee

almonds

(Chicken & chip Night)

Chicken, coleslaw, egg salad and 7 chips (that was hard , I love chips)

6 x fish oil

Thursday 5th November 2009

REST DAY - Really Sore, but a good sore

Eating Low carb paleo is getting really easy. Its just not an effort at all now to be strict. I seemed to have put on weight and I'm not carrying much fat so it appears that its just muscle, which is pretty good considering I'm not 'trying' to put on muscle , but will take it happily. ;)

I already knew this from eating paleo for a few years but low carb paleo just rams the point home. Fat does not make you fat, I don't give a toss what any study or scientist or nutritionist says. I am eating so much fat it is not funny, the more I eat the leaner I get . That is reality. simple as that.

Food

Shake - 3 x eggs, apple, almonds, coconut oil, berries, milk , water

6 x Fish Oil

Coffee x 2

Apple

tuna

almonds

Chicken skewers and salad (avo, cucu, cap, mush, lett, carr, dressing)

chicken chips ! argghhh

Wednesday 4th November 2009

Push Jerk

3-3-3-3-3

40kg-50kg-60kg-65kg-70kg*pb

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3 rds

50 squats & 5 Muscleups

Time 7.50

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Double Under Practice

50 - min sets

Sets - 6 (7-3-8-2-13-17)

Notes:

Food

Shake - 3 x eggs, apple, coconut oil, almonds berries , water , milk

6 x Fish Oil

coffee

apple

150g turkey off the bone

almonds

150g turkey off the bone (2nd serve)

almonds

coffee

Mouthful coconut milk

Bolognese meat sauce (no spaghetti)

Tuna

Coconut milk

Tuesday 3rd November 2009

Warmup

10 x Pullups (5s/5k)

10 x Box Jumps

10 x Squats

10 x Pushups

10 x Situps

10 x Back Ext

5 x 40kg deadlifts

1/2 Diane - Scaled

90kg Deadlift & HSPU

11-8-5

Time : 4.45

1 x 10 Ring Pushups

1 x 5 @ 40kg Press

1 x 5 @ 16kg KB Snatch (5 each hand)

2 x 2 @ 16kg weighted Pullups

Notes: Back a bit sore from deadlifts, going to drop it back to 80kg and try and tighten up my technique until a can really power through the workout with good form. I start off well with 90kg but soon feel my back arching. When I fatigue from HSPU I frickin' die. Its unbelievable how I can feel strong one rep and two reps later seem to have nothing left.

Havent done ring pushups ever really, the are really HARD. Going to try and do them a bit more often.

Food

Shake - 3 eggs, apple, coconut oil, almonds, berrries, milk water

6 x Fish Oil

Tuna

teaspoon almond butter

Chicken, salad and avo

2 hedgehog type slices

6 x Fish Oil

Chicken and vegatable soup (bit carby, potato, carrot and corn all in there)

Week in Noosa

Well the week in Noosa wasnt great for nutrition or exercise but it could have been worse. I decided from day 1 not to worry to much about food and just enjoy myself , but after eating alot of crap on the first day and having a major tummy upset I decided to eat reasonably well. The main culpits during the week, were coke, fish and chips and toasted sandwiches. The rest was pretty good.

Didn't have time to do any organised exercise, besides doing a max set of HSPU most mornings and nights against a free wall in te apartment. Results below

Mon- 14

Tues - 16,17

Wed - 15, 15

Thurs - 16,17

Frid - 17

Sat - 16

Kayaking with the kids 2 days in a row was a fair workout. As was piggy backing the kids for about a kilometer one day.

Back to low carb paleo and exercise now that I'm back

Saturday 24th October 2009

* No wonder i'm tired and lethargic, wasnt allergies I had yesterday it was flu/cold. Woke up feeling woeful. Off to Noosa tomorrow, nothing like the sun to kick the flu in the butt.

Food

Shake

Fish Oil

2 x coffee

1 x apple

Massive turkey breast

Friday 23rd October 2009

Press

10 x 20kg

5 x 40kg

5 x 40kg

21-18-15-12-9-6-3

Box Jumps 24in, Pushups & Double Unders

Time: 11.48

Notes: Tired and lethargic. Not even super paleo foods can make up for a terrible nights sleep, hay fever allergies all day and busy workwise.

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Food

Shake (standard)

Fish Oil

Coffee

Taken out to lunch by a supplier (No.8 at Crown)

Grilled whiting on zuchini with pine nuts

Side of Brocholini (sp?) with some knob of butter which was to die for

Coffee

Chicken breast and salad

Thursday 22nd October 2009

Food

Shake - 1/2 apple, 1/2 banana, berries, 3 x eggs, almonds, coconut oil, milk, water

Fish Oil

2 x coffee

Turkey off the bone

macadamias

(Another serve)

Turkey off the bone

macadamias

Caserole (skipped couscous)

Wednesday 21st October 2009

Supposed to do exercise, but really sore from Fran and a slightly funny tummy, means it will trun into a rest day.

Food

Shake - 1/2 apple, 3 x egg, 1/2 cup berries, almonds, coconut oil, milk, water

Fish oil

Apple

coffee

chicken and salad sandwich, double ingredients, ditched most of bread

coffee

Turkey and salad

Tuesday 21st October 2009

Warmup

pullups, Box Jumps, thrusters, situps, back ext

Fran

21-15-9

42.5kg Thrusters & Pullups

Time: 9.09

Notes: I don't think there is a workout that makes me more nervous than Fran. It punishes small, weak guys like me. Really pleased to keep my time under 10 minutes, but more important than the time was the effort. I could not have pushed any harder in the last set of thrusters and pullups. Left it all out there.

Food

Haven;t been noting down my food for the last day or two. Still eating well though. Considering I have a new baby at home , which means broken sleep and two other rug rats to look after I am very fresh all things considered. I have no doubt diet is playing a big part. Just have to stick with it.

Sunday 18th October 2009

Weighted Pullups

5 x Okg

5 x 5kg

1 x 10kg

1 x 16kg

1 x 21kg

1 x 26.5kg

1 x 29kg

1 x 31.5kg

1 x 34kg

1 x 36kg *equal pb

Weighted Ring Dips

5 x okg

5 x 5kg

1 x 10kg

1 x 16kg

1 x 21kg

1 x 26.5kg

1 x 29kg *pb

Run - Approx 20 mins

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Notes:

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Food

* Shake - Apple, berries, 2 x eggs, 1 x egg white, almonds, coconut butter, milk

* coffee

* Macadamia's

* Ham, cheese, lettuce sandwich. Double ingredients, wholegrain bread

* 1/2 muesli bar

* chick and vegetable stir fry

Saturday 17th October 2009

2 x ASWU

Overhead Squat

5-5-5-5

20kg-40kg-50kg-55kg*pb

Diane (scaled)

15-12-9

Deadlift 90kg & HSPU (1st rnd on bumpers)

Time:13.50

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Notes: Metcon was supposed to be 5-10 mins but I made 2 mistakes. 1st one was the HSPU on bumpers, it destroyed me, especially after OHS. I'm good at HSPU, but not that good. Scaled back to normal HSPU for rds 2 & 3. Last time I did this workout (normal HSPU) my time was 5.25 ...except it was with 80kg not 90kg, didn't realise that until after the workout. No wonder I struggled.

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Food

* ham (deli slice)

* coffee

* 2 x poached eggs, bacon, smoked salmon, mushrooms

* coffee

* coffee

* turkey off the bone

* macadamia's

*ham slices

* macadamia's

* burritos without the burritos (chicken, avocado, lettuce, cheese)

Friday 16th October 2009

I think this is Day 6 of my low carb paleo experiment. Feeling good, but arguably no different to normal paleo so far. Waking up really fresh, 1st test tonight, with people coming over. Hopefully I will limit the damage as much as possible

Rest day from exercise to, I need it.

Update: Wow that was tuff, drinking beer and not eating a sh*tload of savoury things. Knocked back so much bad food, wasn't a perfect night but did very well all things considered. Have pulled up well from the clean and jerks

Food

* Shake - Kiwi, berries, almonds, coconut oil, 3 x eggs, milk , water

* Fish Oil

* Coffee

* spinach, ricotta & bacon thingy's

* Almonds

* Macadamia's

* Cheese on cruskit

* Quiche (avoided pastry)

* sardines, avocado on cruskit

* 4 x beer (ouch!)

Things I declined

* Twisties

* savoy crackers

* lollies

* walnut & Choc tart

Thursday 15th October 2009

Clean & Jerk

30 x C & J @ 60kg (rx'd BW)

Time : 13.48

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Notes: Really surprised myself, didn't think I was capable of this weight or time. Actually could have gone faster. Have to back myself in future and attack heavy weights more.

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Food

* Shake -apple, 2 eggs, 2egg whites, almonds , coconut oil, berries, milk, water

* Fish Oil

* coffee

* coffee
* Chicken & salad (mush, cuc, avo, cap, carr, lett)

* almond butter

(another serving)

* Chicken & salad (mush, cuc, avo, cap, carr, lett)

* almonds

* banana

* chicken and bolognese sauce (mince & vegies)

* bacon, ricotta & spinach pancakey thing

* cashews

Wednesday 14th October 2009

Warmup

10 x Box Jumps 24in

12 x pullups 6s/6k

12 x situps

10 x squats

6 x HSPU

---------

21-15-9

40kg Push Press & Pullups

Time 6.53

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DU practice

50 in minimum sets

5 sets ... 16-8-17-7-2 (last attempt 6)

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Food

* Shake - apple, 2 eggs, 2 egg whites, almonds, coconut oil, 1/2 cup berries, milk, water

* Fish Oil

* coffee (white no sugar)

* turkey

* macadamia's (accidently bought salted ...dammit!)

* almonds

* coffee

* Ham

* almonds

* Chicken marinated in sweet chilli sauce, honey and soya sauce...yum salad (mush, cap, cuc, lett, avo, carr)

* Cheese on cruskit

* approx 2 litres water

Tuesday 13th October 2009

Warmup

2 rds x ASWU

---------

Back Squat

5-5-5-5-5

50kg-60kg-70kg-75kg-70kg

---------

Double Under practice

50 in as little sets as possible

6 total .... 8-15-16-5-1-5

2 x 15 sec L-Sit

---------

Notes: No one said working on weaknesses was fun or easy.

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Food

* Shake - 1/2 cup berries, apple, 2 eggs, 2 egg whites, almonds, coconut oil, milk (not much) & water

* Coffee

* Coffee

* turkey off the bone

* almonds

* chicken & 1/2 avocado

* almonds

* cheese on cruskit & banana

* bolognese sauce (mince & vegies) & large chicken breast

* 10 cashews

* approx 2 litres of water

Nutrition

I have been eating paleo for a few years. I have NO doubt it is the best way to eat. The evidence is compelling but more importantly for me the reality proves its true. When I eat paleo close to 100% I feel great , lose bodyfat and have increased energy.

From playing around with the zone diet which many crosffitters rave about I realised there can be some slight tweaking to paleo to improve performance rather than just 'eat what you want , when you want as long as its paleo friendly'

It may have a lot to do with the foods that I like but when I weighed and measured my protein/carb/fat intake on paleo I still found I was eating not much protein, alot of carbs and alot of fat. I think its because I love fruit but am so so about vegetables.

When I read this post on robb wolf's blog I decided to try for around a month to get on a restricted carb, high protein, high fat paleo diet and see what happens. Here are my basic rules

I'm not going to weigh and measure food , but will list everything I eat in roughly the order I eat it in. I am going to eat as much protein as I can but wont have protein powder if I can avoid it. I will watch what carbs I eat and knock myself out on fat. I will allow a couple of exceptions to paleo just to keep protein up.

Protein sources

Chicken

Turkey

Eggs

Sardines

Tuna

Cheese * non paleo

Carb sources

All vegetables

limit fruit

Cruskit * I will eat the odd cruskit as it is the only way I can eat sardines (3.7g carbs each cruskit, so very low)

Fat Sources

nuts & seeds

avocado

coconut oil

almond butter

olive oil

Mayo * not strictly paleo

I will be trying to drink at least two litres of water a day and take fish oil as the only supplement. I will allow myself to drink coffee (white no sugar) as needed.

I am on Day 2 today

Programming

I have been reading a fair bit of criticism about the one size fits all approach Crossfit has. Well at least the dot com has. Although I'm not sure I completely agree, some of the points that Greyskull make and this post on Dutch Lowy's blog I think have some merit. I also like the 'idea' behind Crossfit Strength Bias ...maybe because I'm naturally weak, at least in the legs.

So I have decided to do my own programming for the next couple of months as an experiment. I have a lot of weak points, but rather than trying to improve them all slowly I am going to target some main ones and focus on those, possibly at the expense of other things.

Goals

Increased Leg strength

Increased Hip strength

Improve Clean Technique

Improve Box jump Capacity

Double Under proficiency

Increased overhead strength

Improve situp capacity

Maintain BW strength and skills

Pullups, HSPU, Pushups, squats, muscleups & Dips

Process

My aim each workout will be have 3 phases

1. Warmup (substantial)

2. strength focus

3. Short Metcon

The warmup will be ASWU. I will start off with two rds, but my aim is to eventually do 3.

The strength focus will be legs - Back squat, Front squat, Clean, Deadlift, Overhead squat. Upper body movements - Strict Press, Push Press & Push Jerk.

The metcons will revolve around the original Crossfit Benchmark workouts - Fran, Elizabeth & Diane. As well as Cindy, Angie and Barbara. There will be others thrown in here and there but I like the balance and fundamental movements of those Six.

The previous two days are the start of the experiment.

Monday 12th October 2009

Warmup

2 rds x ASWU

---------

Shoulder Press

5-5-5-3-1-1

30kg-40kg-45kg-50kg-52.5kg-55kg

---------

Mini Elizabeth

50kg Power Clean & Ring Dips

11-8-5

Time 5.05

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Food

* Chicken (no skin) & mayo

* Coffee (white , no sugar)

* Apple

* Coffee (white, no sugar)

* Sardines & avocado on Cruskit x 2

* Turkey off the bone

* almonds

* Turkey off the bone

* fish oil

* almonds

* Mini Shake - water, berries, 2 eggs, 1 egg white, almonds, coconut butter

* Casserole - Chicken & vegetables (I skipped the couscous)

* Cheese on cruskit

* approx 2 litres of water

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Notes: On the 1st day or two that I go strictly paleo I feel hungry all day. Especially avoiding alot of fruit which I would normally snack on. Body is a little stiff and sore from the last two days while it gets used to exercise after a break last week with the arrival of our new baby boy Harvey

Sunday 11th October 2009

Warmup

2 Rds x ASWU

---------

Power Clean

3-3-3-3

40kg-50kg-55kg-60kg

---------

Barbara x 1RD

20 x Pullups

30 x Pushups

40 x Situps

50 x Squats

Time 4.47

ASWU (aaron's standard warmup)

ASWU

10 x Box jumps (24 inch)

12 x Pullups (6strict/6kipping)

8 x Ring Dips (strict)

12 x Situps (abmat)

10 x Squats

12 x Back Ext