Cycle 2 Day 1

Warmup

2 Rounds

10 x Pullups (5s/5k)

8 x Ring Dips

10 x Double Unders

10 x Situps

5 x squats

Back Squat Practice

8 x 40kg

8 x 40kg

8 x 40kg

Overhead Squat Practice

5 x 40kg

5 x 40kg

5 x 40kg

Bench Press

5 x 40kg

10 x 40kg

10 x 40kg

50 Double unders for time

Stopwatch didn't go off

Notes: Felt niggly pains in my dodgy left shoulder and my dodgy right elbow!! Took it very easy and hopefully will wake up tomorrow feeling fine

Food

Breakfast

3 eggs, milk, nutmeg (scrambled)

6 x Fish Oil

Handful of cashews

Mid Morning

chicken & coleslaw

Lunch

Marinated beef & salad (cap, mush, lett, cucumber, olive oil)

Dinner

Tuna & mayo , One carrot

Before Bed

Handful of cashews

6 x Fish Oil

Small Apple

Notes: Tough day. Knocked back birthday cake, homemade mini sausage rolls and then to top it off my wife asks if I want McDonalds, she of course went and got some even though I declined. I'm not some cyborg caveman who hates McDonalds, I frickin' love it, like most people. I really want to try and go a month on very strict, low carb paleo, i think this is about day 5 or 6.

Rest Day

Food

Breakfast

3 x eggs , milk, cayenne pepper (scrambled)

6 x Fish Oil

handful of cashews

Big glass of water

2 x Coffee (instant, milk, no sugar)

Lunch

Part One

Marinated Beef woth coleslaw & olive oil

1 x Coffee (espresso, milk, no sugar)

Lunch

Part Two

Marinated Beef woth coleslaw & olive oil

Handful of cashews

nectarine

Snack

Teaspoon of almond butter

Dinner

Thai chicken & vegie stirfry (takeaway but good quality), Vegie curry puff

No rice or bread

Cycle 1 Day 3

Run

Time 17.36

Notes: Pushed pretty hard on the run. Nice to knock off the first three day cycle in a while.

Food

Breakfast

3 x eggs , milk , oilve oil, pepper (scrambled)

6 x Fish oil

2 x Coffee (espresso, milk, no sugar)

Lunch

Part One

Small Chicken salad (cuc, cap, mush, avo, lett, olive oil, vinegar)

Lunch

Part Two

Tuna , qtr avocado

Dinner

Burrito's

Chicken (burrito sauce), avocado & lettuce.

Ditched the pita & cheese

Before Bed

Couple of mouthfuls of coconut milk

Peach

6 x Fish Oil

handful of cashews

Cycle 1 Day 2

Warmup

3 rds

100 x skips

10 x Hip Ext

10 x Pushups

15 x Situps (abmat)

Deadlift

5 x 40kg

5 x 70kg

3-3-3

90kg-90kg-90kg

Press

1-1-1-1-1

40kg-45kg-50kg-52.5kg-55kg *equal pb

Double Unders x 50

2.28

Notes:

Reacquainted myself with the deadlift, pleased I was able to press an equal PB. Double unders weren't the worst they ever been, but still need work

Food

Breakfast

3 eggs with coconut milk & pepper, scrambled

plum & almonds

6 x Fish oil

1 x Coffee (instant, milk, no sugar)

Lunch

Chicken, red cap, lettuce, avocado, carrot , olive oil

1 x Latte (Espresso, milk, no sugar)

teaspoon of almond butter

Dinner

Beef with massive salad (cap, mush, cabbage, lettuce, cucumber, olive oil)

Before Bed

Swig of coconut milk

apple

6 x Fish oil

2+ litres of water throughout the day

Cycle 1 Day 1 - Back In Business

Arrived back from Holidays this afternoon and its all systems go now. Will ease into exercise as I have a very bad habit of injuring myself when starting back with alot of enthusiasm. Going to really try and dial in my diet. Will start logging my food again, just to make sure

Wod - scaled (from Amy's Log http://amycrossfitlog.blogspot.com/)

AMRAP 10 mins (20 mins rx'd)

3 HSPU

6 C2B pullups

12 Box Jumps

12 DU (rx'd 24)

5 rounds + 3 HSPU

Technique practice

Front squat

2 x 10 @ 20kg Bar

Overhead Squat

1 x 10 @ 20 kg Bar

Weighted Vest - 9kg

5 x HSPU

5 x Pullups

5 x Dips

Notes: Picked the WOD from Amy's log as it had 2 movements I am really strong at (Pullups & HSPU) and 2 movements I am really weak at (Box Jumps & DU). Well the DU were infuriating. I was at my all time worst and the continual failed attempts were exhausting and demoralising. Some rounds the 12 DU alone took over a minute! Looks like I need to work on them alot more.

Food (as of arriving home from Anglesea at 2pm.

Sardines with 1/2 avocado and perri perri mayo

6 x Fish Oil

Chicken (no skin), 1/2 avocado, lettuce, carrot, olive oil

Holidays coming to an end

Still at the beach

Drinking to much beer (if thats possible)

Started off very paleo, but cracks are showing

Caught a wave on a Malibu for the first time in my life

Scattered throughout the day

10x HSPU

10x HSPU

18x HSPU (*pb)

10x HSPU

10x HSPU

10x HSPU

10x HSPU

Total 78

Even though these sets were done over about 10 hours , still pleased that they were unbroken

More of the same

Yesterday

3 x 10 HSPU

Scattered through out the day

Today

same run, same f*ck off hill, 16 secs quicker than last time

More running

Another run with that ridicolously long steep hill right at the start. I drove it and its actually 1km long and really f*cking steep.

Knocked 65 seconds off my previous time which is good. Pushed pretty hard

Also spread thoughout the day

16 x HSPU

10 x HSPU

10 x HSPU

Still eating very well, all things considered.

Holidays

* Annie didnt happen, not even close

* Managing to eat pretty well, even though down at the beach

* Was sore for days after broad jumps

Yesterday

20 min run including a massive f*ck off hill,

Max HSPU - 17

Today , legs are very heavy

Checklist

Soreness

pecs - Check

Tri's - Check

Shoulders - Check

Lats - check

Bi's - check

glutes - check

Hammies - check

shins - check

abs - not bad

looks like its Annie tonight

Mainsite WOD scaled

2 rounds

50m x walking lunge

50m x broad jumps

200m run

3.46/4.30

Time 8.16

Notes: That was really hard. I have never done broadjumps before abd there were plenty of comments on the mainsite to go conservative, so I did. Still think I might feel it in the glutes tomorrow

Warmup

5 x Pullups (strict)

5 x Ring Dips

5 x HSPU

Wearing 9kg Vest

5 x Pullups (strict)

5 x Ring Dips

5 x HSPU (1,1,3)

Push Press

10-10-10-10

40kg all sets

Bench Press/Pullups

10/10 - 10/10 -10/10 -10/10

40kg/Kipping

2 Mins skipping

Notes: Now the day after and I'm pretty frickin' sore, but that will be the story for the next few weeks I suspect. Food still very good.

Metcon ...ouch

1st Met con in a loooong time.

Warmup

400m

2 rounds

5 x Pullups (strict)

5 x Pushups

5 x situps

5 x Hip Ext

WOD

5 Rds (scaled to 3 - 1/2 intensity)

400m run (estimated)

25 x Hip Ext

25 x Situps (abmat)

4.01

5.01

4.58

Pressing

Warmup

2 rds

6 x Pullups

6 x Pushups

6 x situps

6 x HSPU

2 mins skipping

WOD

Press 1-1-1

Push Press 3-3-3

Push Jerk 5-5

P- 40kg-45kg-50kg

PP - 50kg-55kg-60kg

PJ - 50kg-50kg* shoulder felt a little twingey so stopped

Post

2 mins skipping practice

Notes: Still trying to go at 1/2 intensity to work back into exercise without injury. I realistically should probably continue this for a week or two more

Food

Has been super tight since the new year. lean protein, vegetables, good fat , a little fruit. Just liek Robb Wolf's podcasts says!

Running...ahhh kind of

Ridiculously sore from Barbara , unbelievably sore in fact.

Thought I would go for a slow jog and warm the legs up and 'run out' the soreness. After about 12 mins of running my quads still had pain shooting through them and I had to stop and walk!

Ended up running , interspersed with some walking

20 mins approx

Food 95%+ paleo

Barbara disappeared?

OK , I know I'm bad with computers, but somehow I have deleted my last Barbara workout post. I have no idea how , it has literally just disappeared

here is it , i think the times are right

Barbara - 1/2 intensity

5 rds

10 pullups

15 pushups

20 situps

25 squats

2.16

2.07

2.11

2.27

2.14

Sore..

Frickin' hell. It may have been 1/2 intensity Barbara but I have full intensity soreness.

Rest day Monday

Good food, low carb paleo back in full swing