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

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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

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Back Squat

5-5-5-5-5

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

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Double Under practice

50 in as little sets as possible

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

2 x 15 sec L-Sit

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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

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Shoulder Press

5-5-5-3-1-1

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

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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

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Power Clean

3-3-3-3

40kg-50kg-55kg-60kg

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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