Backyard Fitness

New beginning

2010-05-05T08:37:00.002+10:00

As of around 2-3 weeks ago I started training at Schwartz Crossfit. In many ways I'm like a beginner. Better programming , better instruction, higher intensity. Should have done it years ago.

It 'feels' so different to what I have previously done I have started a new log. I really want to rule a line across the past and think about the future

New Workout Log

http://fulanodetalfitness.blogspot.com/

2010-04-07T19:51:00.003+10:00

Mini WOD

3 Rounds

50 Double unders

15 x Push Jerks @30kg

Time 9.01 * Timer didn't go off, realised 26 DU into 1st round.

Notes: Still not feeling great, private tomorrow night with Chris. Hopefully get my squat sorted out

2010-04-07T08:50:00.001+10:00

WOD from Schwartz

3 rounds (rx'd 5)

40 double unders

30 Push Ups

20 pullups

3.19/4.41/5.06

Notes: Not a good day. Questioned briefly why I even do crossfit and why I don't just plod along at some easy exercise like most people. For some reason I just didn't have any energy, laboured through this WOD and had to cut short the intended 5 rounds as I was f*cked after 3. I am good at pushups and normally would have breezed through them but it was like I hadn't exercised in years. Trying not to worry about it to much. Hopefully it was just one of those days.

Easter Break

2010-04-05T13:28:00.003+10:00

In country NSW with the family. Nice weather, local oval, soft grass, bare foot running. Gotta love it.

Warmup

400m Run

WOD

6 x 100m (paced out)

18.4 sec (80%)

15.6

15.3

15.7

16.1

Warm Down

400m run

Notes: I hope I paced out further than 100m as 15 sec's + is really slow! Time didn't matter , I went flat out and literally havent been able to walk for the next 2 days. Hamstrings, glutes and hip flexors smashed. What an old frickin' man, its not like I did 50 sprints ....jesus

Backyard WOD

2010-03-31T19:57:00.004+11:00

Warmup

2 rounds

15 x Squat

10 x Ring dip

10 x Hanging Leg raises

20 x DU

WOD from Schwartz

Part one

AMRAP 20 mins

5 x Power Cleans @ 30kg (rx'd 60kg)

7 x Pushups

9 x Swings @ 16kg (rx'd 24kg)

Rounds: 12 + 5 cleans

Part Two

3 Rounds

run 550m+ (rx'd 500m row)

15 Box Jumps @24inch

Time : 12.42

Notes: Followed Ben's advice and dropped the weight down on the cleans, good move, banged them out with really good form up and down. They actually felt smoother at the end than the start which means i might actually be getting better at them. Even at the light weight the AMRAP wrecked me and did not feel like doing Pt 2. One thing I have leant since starting at Schwartz is I dont work out hard enough on my own. Hopefully that will change.

Technique Session 2 of 3

2010-03-30T09:03:00.003+11:00

2nd of 3 Technique sessions at Schwartz with Chris

Warmup

Row

Technique progression

Press

Push Press

Thuster

Mini WOD

3 rds

Run (700m)

10 x thruster @30kg

15 x Pullups

Not sure what time, but everything unbroken

Technique work

Push Jerk

Split Jerk

Rowing

Notes: Report card on all pressing, pretty good as i expected. My thrusters are ok, just need to get stronger with good technique, which probably means using lighter weights ironically.

Technique Session 1 of 3

2010-03-26T08:48:00.004+11:00

With Chris @ Schwartz

Warmup

1km row

3 rounds

15 x Squats

15 x Pushups

15 x Situps

* Squats needed some slight adjustments

Technique Progression

Deadlift

SDHP

Swings

Power Clean

Notes: Great session! Some tweaking on my setups and everything is feeling so much better.

2010-03-24T11:42:00.003+11:00

Tired & sore from Schwartz and didn't feel like doing anything but have to start working harder.

WOD from mainsite

Pullups (rx'd C2b)

Box Jumps 24inch (rx'd 30inch)

Situps abmat (rx'd GHD)

10-9-8-7-6-5-4-3-2-1

Time 8.46

60 seconds break then

50 DU for time 1.15. Got 25 straight then failed alot as I was pretty tired from the workout

Reality Bites

2010-03-23T09:00:00.003+11:00

1st class at Schwartz and finally had to face some demons.

Warmup

1 km Row

*Never really rowed before, found it harder than I should have

Workout 1

AMRAP 10 Mins

30 x Double Unders

15 x KB Thrusters (16kg)

5 x HSPU

Result 1 rd + 30 DU+ 15 Thrusters + 1 HSPU

* Jesus Christ. Never done KB thrusters before but the real problem is weak hips. No drive meant my shoulders were smoked during the 1st round of thrusters. Thought I would breeze through the HSPU but my left arm collapsed on my 1st attempt. I knew it was going to be a long night as I was wrecked from this.

Short break

Chipper - Scaled

35 SDHP

50 Box Jumps

35 Push Press

50 Squats

35 Toes to bar

50 KB swings

35 m weighted lunge

50 Burpees

Time 25 mins cutoff with a handful of burpees to go. Maybe more than a handful

* I demonstrated a SDHP with 40kg and Ben politely told me to scale the weight. Besides SDHP I am OK at most of these exercises but was too wrecked to attack any of them, I struggled through the workout and was absolutely spent by the time I had finished.

Notes: Heres the take home from my first session. I have spent years at home doing exercises that I like, have had no instructions, no one pushing me and lack of accountability. So in many respects I am a beginner in a lot of things. Its hard admitting that but I am excited about finally doing things properly.

Schwartz is a cool place. Its got a good balance between being hardcore but fair and friendly at the same time.

2010-03-17T21:45:00.001+11:00

WOD from mainsite

10 rounds

15 x Deadlift 50kg (rx'd 60kg)

15 x Pushups

Time: 26.41

Notes: Not really a metcon. Just went slow and steady. Fought really hard towards the end to keep my deadlifts correct and every pushup was very legit chest touch. Woken up very sore, abs still sore from Annie. Old man

2010-03-15T13:40:00.003+11:00

Annie

50-40-30-20-10

DU & Situps

Time 11.10* pb

Weighted Pullups

3-3-3-3-3

8kg-13kg-18kg-24kg

550m+ run wearing 8kg vest

Time 2.32

Notes: 2 mins off my Annie pb because I can finally do double unders (33 consecutive in 1st round which is a pb) . Went out too hard on the 550m (block) run and almost had to walk at the end I was breathing so heavily. Good session. Legs still sore from thrusters the other day.

2010-03-13T21:10:00.003+11:00

WOD from Schwartz

550+ run

5 Burpees

15 Thrusters (20kg)

10 Burpees

20 Thrusters

15 Burpees

25 Thrusters

20 Burpees

30 Thrusters

550m+ run

Time 22.49

Notes: Holy smoke, that wrecked me. Hard to think of three movements I am worse at, so my time wouldn't be threatening any leader boards but really pleased with my output. Supposed to do 5 mins of double unders after. Will have to wait for another day.

2010-03-12T09:23:00.003+11:00

WOD from Schwartz

2 rds (rx'd 4)

21 pullups

15 Push Jerks 40kg (rx'd 60kg)

50 Double unders

3.47/6.16

Time 10.03

Notes: Flew in from Hong Kong late night before and got up at 6.15 am (3.15 am HK time). So was absolutely wrecked going in, just sleepy and drained. Had delusions of doing 4 rds, but 2 was enough.

Rest x 7

2010-03-11T13:09:00.001+11:00

Away in Hong Kong on business.

Kept food reasonably good all things considered. Walked alot, but no other exercise.

Back into tonight

Cycle 10 Day 1

2010-03-03T20:40:00.004+11:00

WOD from Amy's Blog (Mod)

3 Rounds

50 x Double unders

7 x Muscleups

10 x Squat Cleans @ 40kg (rx'd squat snatch)

5.38/7.11/6.44

Time : 19.34

Notes: 24 consec Double unders (pb). Muscleups fine, squat cleans wrecked me as usual even though in crossfit terms its a very light weight. Now that I can do double unders quicker than ever , It taking its toll on my breathing thats for sure.

Rest

2010-03-02T11:09:00.000+11:00

Well earned rest after last cycle.

Cycle 9 Day 3

2010-03-01T18:48:00.003+11:00

WOD

Kelly (mod)

5 rds

400m run * Slightly over

30 x Wall Ball (14lb)

30 x Box Jump (24inch)

5.27/6.09/6.58/7.19/6.40

Time 32.34

Notes: That was fickin' hard. I am so sore today , not just sore but exhausted. Running held up well, wall balls went reasonably well, considering I am really bad at them, legs felt really heavy during box jumps.

Cycle 9 Day 2

2010-02-28T20:37:00.002+11:00

WOD from mainsite

25 x Squats

25 x Pushups

25 x Pullups

25 x Situps (abmat, anchored)

50 x Squats

50 x Pushups

50 x Pullups

50 x Situps (abmat, anchored)

75 x Squats

75 x Pushups

75 x Pullups

75 x Situps (abmat, anchored)

Time 19.54 * stopped 20 reps into Pushups in last round

Notes: Had our sons christening in the afternoon and got called in by Juliette mid workout to say she needed help with the baby . Disappointing as I was finding the going really tough at the end of the second round and I knew I would have to dig deep to push through to the end. So I kind of feel I was beaten, even though it wasn't my decision to stop. Oh well, live to fight another day

Cycle 9 Day 1

2010-02-28T20:35:00.003+11:00

Work all day then out to dinner so a run was all I had time for. Pushed really hard.

Run

Time 16.44

Previous times 18.08/17.01/17.50/17.36

Rest

2010-02-28T20:34:00.000+11:00

Nephews Birthday, so a forced rest day

Cycle 8 Day 1

2010-02-25T20:35:00.003+11:00

WOD from Schwartz

10-1 HSPU

1-10 Pull ups

10 x Double Unders each round

Time: 14.35

Notes: Deceiving workout, harder than I thought but I was wrapped with how I went. Pull-ups unbroken, double unders unbroken...ahhh yes, thats right, Double unders unbroken! . I am blaming all my double under problems on my old buddy lee speed rope. First time I have used the new rope from Rogue and I killed them.

Rest Day

2010-02-25T13:03:00.002+11:00

Bought a new skipping rope...so Double under practice gets to begin again

Cycle 7 Day 3

2010-02-24T08:52:00.003+11:00

Run

Time:18.08

Previous times 17.01/17.50/17.36

Notes: Not unhappy with this as I was really stiff and sore going into the run. Quads , calfs and hammies were on fire when I finished , so couldn't have gone much harder. Just wrecked from the last few days.

Cycle 7 Day 2

2010-02-23T08:47:00.004+11:00

WOD from Crossfit.com

'Garrett'

2 rounds (rx'd 3)

75 squats

25 HSPU

15 L Pullups (rx'd 25)

time : Not sure, over 20 mins

Notes: Not really a metcon, more muscle endurance. Was tired going in after yesterday and really struggled through the HSPU and especially the L pullups, had to take huge breaks in between attempts to complete the reps.

Cycle 7 Day 1

2010-02-21T15:28:00.007+11:00

WOD from Schwartz

5 rounds

Run 550m (+) (rx'd 500m row)

7 x Thruster @40kg (rx'd 60kg)

4.06/4.24/4.34/5.03/5.11

Time 23.19

Notes: Did this in the hottest part of the day (approx 30 C ) No shame in scaling the thrusters to the girl weight in crossfit. Running is definitely improving, really please that I didn't die in the arse like normal. Rounds were pretty consistent.

Rest x 2

2010-02-21T15:28:00.001+11:00

Cycle 6 Day 4

2010-02-18T20:07:00.004+11:00

Warmup

550m run

8 x Pullups

8 x Dips

10 x squats

20 x star jumps

OHS

10-10-10-10-10-10

20kg-30kg-35kg-40kg-40kg(*f3)-40kg

*lost concentration

Weighted pullups

3-3-3

10kg-16kg-21kg

Squat Therapy

2 x 20

Handstand practice

Cycle 6 Day 3

2010-02-17T20:26:00.002+11:00

Push Press

10 x 20kg

3 x 40kg

3 x 50kg

3 x 55kg

3 x 60kg

3 x 67.5kg (f3)

Untimed

3 x 10 Push ups

3 x 10 squats

50 situps (abmat)

Cycle 6 Day 2

2010-02-16T21:26:00.003+11:00

Run

Time: 17.01

Previous 2 times 17.50/17.36

Notes: Pushed really hard, would have been nice to get in the 16's but still a good time.

Cycle 6 Day 1

2010-02-16T09:20:00.007+11:00

Warmup

550m run

8 x Pullups

10 x Squats

WOD from Schwartz

50 C2B Pullups

50 Burpees

Time: 10.20

2 rds (rx'd 7)

Max HSPU

10 Box Jumps (24inch)

12/10

L-Sit practice

Notes: C2B's were way harder than I was hoping/expecting. I was smoked going into the burpees so had to rest far too much. Upper body fried doing HSPU , so max was well done on my pb. Another good workout though

Rest x 2

2010-02-16T09:18:00.001+11:00

Saturday

Flew to Sydney for the Tope Gear live show....awesome!

Saturday , drank wayyyy to much beer

Sunday

Less thats said about Sunday the better.... A KFC bucket may have been involved!

Cycle 5 Day 1

2010-02-16T09:12:00.007+11:00

Warmup

8 x Pullups

8 x squats

8 x Hip ext

8 x Box Jumps

8 x Situps

WOD from schwartz

DT - Scaled

5 Rds @ 50kg (rx'd 70kg)

12 x Deadlift

9 x Hang Power clean *

6 x Push Jerk

3.26/3.49/2.30/2.19/2.09

Notes: My fears about the clean were realised quickly. 1/2 way through rd 2 I was failing reps, then just couldn't get the bar up. Was going to ditch the whole workout, but decided to push on and just leave out the HPC for rd 3,4& 5. Even so very challenging workout.

Extra Rest Day

2010-02-11T15:37:00.003+11:00

Decided to can the planned workout, Gym was wet, Jules was out , so had to look after the kids and my lats are still a bit to sore. Extra rest day wont hurt. DT tomorrow instead

Food

Breakfast

3 x Eggs, seeded mustard, milk (scrambled)

6 x Fish oil

1 x mag/calc tablet

1 x coffee

Lunch

300g turkey off the bone, 1/2 avocado

1 x coffee

Late arvo

1 x Tuna (chilli, olive oil)

1/2 avocado

Dinner

Turkey & vegetables

Before bed

1/2 can coconut milk & WPI

6 x Fish Oil

1 x mag/calc tablet

Rest Day

2010-02-10T11:24:00.005+11:00

I'm actually feel really good so was considering doing exercise today, but I have to be disciplined and rest. I am really liking Schwartz' CF programming, so will continue following that (a couple of days behind). Two big workouts next cycle so the rest will be good.

Food

Breakfast

3 x eggs, seeded mustard, milk, pepper (scrambled)

6 x Fish oil

1 x Mag/cal tablet

1 x coffee (milk, no sugar)

Lunch

Chicken salad (avo, wlanuts, fetta, olive oil, lettuce)

Dinner

Taco's (ditched shell)

meat, avo, lettuce

Before bed

1/2 can coconut milk & WPI

6 x fish oil

1 x mag/cal tablet

Cycle 4 Day 3

2010-02-09T09:29:00.009+11:00

From Schwartz' CF

WOD
5 Rounds
400m Run*
20 x Chin Ups
20 x Box Jumps (24 inch)

* My version of 400m is run up the backyard, down the side of the house, open the gate, shut the gate (cant let the rabbit out) then run approx 400m and reverse the process. It ads a bit of time but makes life interesting!
4.17/5.13/6.25/6.44/5.22
Time:28.03
Notes: It looks like I took it easy in the 3rd and 4th rd, but I didn't. Just fell in a hole due to the oppressive heat and being on my own. 5th round I just gave it everything and almost passed out at the end . Tough workout

Breakfast

2 x eggs, 1 x egg white, seeded mustard, milk, shallots (scrambled)

6 x Fish oil

1 x Mag/calc tablet

1 x coffee

Lunch

Chicken & salad

Macadamia nuts & a a little piece of chicken

chops & vegies

1/2 can coconut milk, wpi

6 x Fish oil

1 x mag/calc tablet

Cycle 4 Day 2

2010-02-08T12:09:00.003+11:00

Press

8-8-8-8-8-8

20kg/30kg/35kg/40kg*/35kg/30kg *pb

Food

Breakfast

chicken & coleslaw

1/2 can of coconut milk

6 x Fish Oil

1 x mag/calc tablet

Mid Morning

sardines, avocado, mayo

Early Arvo

chicken, cap, mush, avo, lett, olive oil

1/2 can coconut milk

Dinner

Chicken & vegetable stirfry (carr, brocc, mush, cucu, cap)

Before bed

1 x can of coconut milk

handful of cashews

6 x fish oil

1 x mag/calc tablet

Cycle 4 Day 1

2010-02-07T13:24:00.006+11:00

Warmup

2 rounds

20 double unders * rope broke rep 19 1st rd...dammit)

10 x squats

15 x situps (abmat)

15 x Hip Ext

Back Squat

8 x 20kg

5 x 40kg

3 x 60kg

2 x 70kg *

3 x 60kg

5 x 60kg

10 x 50kg

* I planned to do a 3 rep max , but for some reason I had zero power or drive in my legs. My pb for 3RM is something like 92.5kg which was a long time ago and I haven't done back squats since last Oct I think, but surely I haven't lost THAT MUCH strength. Did a bunch of sets after the 70kg to just try and see if I had my form down and get some volume. Needless to say I will have to start squatting again...alot.

Food

Breakfast

4 eggs, milk, chives, pepper (scrambled)

1 x Coffee (percolated, milk, no sugar)

1 x teaspoon of almond butter

6 x Fish oil

1 x Mag/calc tablet

Mid morning

2 x Chicken kebabs (left overs)

1 x Can of coconut milk

2 x slices of deli ham

Early arvo

sardines, avocado, 1.5 teaspoons mayo

Went to engagement party of one of my staff

2 x beers

1 x mini spring roll

Dinner

1 x beer

chicken & coleslaw, egg salad, 4 chips ...yep thats right, four

Before bed

6 x fish oil

1 x mag/calc tablet

Rest

2010-02-06T15:04:00.004+11:00

Extra rest Day

Breakfast

3 x eggs, milk, pepper (scrambled)

6 x Fish Oil

1 x Magnesium?clacium supplement

1 x Coffee (espresso, no sugar)

Lunch

1/2 chicken (some skin)

1/2 avocado

5 x Macadamia

Dinner

Chicken kebabs & salad (avo, let, cuc, carr, much, cap)

Before bed

6 x Fish Oil

1 x Magnesium/calcium tablet

Cycle 3 Day 2

2010-02-05T09:58:00.003+11:00

Run

Time 17.50 (previous time 17.37)

Notes: A little dissapointed , I really though I had pushed hard enough to beat last time. Not to be.

Food

Breakfast

3 x Eggs, milk, pepper

handful of cashews

1 x Nectarine

6 x Fish Oil

1 x Magnesium/calcium tablet

1 x Espresso (milk, no sugar)

Lunch

Chicken salad (lett, avo, fetta, olive oil, walnuts)

5 x macadamias

Dinner

4 x egg/Vegie frittata

carrot/cucumber/lettuce with olive oil and the side

1 x small glass of red wine

Before bed

6 x Fish Oil

1 x Magnesium/calcium supplement

Cycle 3 Day 1

2010-02-04T14:16:00.010+11:00

WOD (from Schwartz' CF)

Run 580m (rx'd 700m) * thats one block where I live
3 rounds
10 x Pullups
15 x Pushups

Run 580m
3 rounds
10 x Pullups
10 x HSPU

Run 580m
3 rounds
10 x Pullups
15 x Ring Dips

7.11/11.09/11.26

Time: 29.47

Notes: Hard workout, it played to my strengths though (apart from the running). Pullups felt good, HSPU work has paid off, ring dips were slow from fatigue. Doubles and singles towards the end. Eating well is making a huge difference in my performance.

Food

Breakfast

3 eggs, milk, pepper (scrambled)

1/2 avocado

1 x Instant coffee (milk, no sugar)

1 x espresso coffee (milk, no sugar)

Lunch Part one

Turkey off the bone (200g)

10 x Macadamia

Lunch part two

Turkey off the bone (100g)

5 x Macadamia

1 x Instant coffee (milk, no sugar)

Dinner

Hamburgers with broccoli & carrot

6 x Fish Oil

1 x Magnesium/calcium supplement

Rest Day

2010-02-03T13:22:00.004+11:00

Still really sore from the Muscleup , push press WOD. Really want to try this workout tomorrow from Mike & Boz's blog. Am hoping to be feeling less sore tomorrow as I will have to be 100% to give it a shot. Even at 100% I think it will be very challenging for me.

Food

Breakfast

3 eggs, milk , pepper (scrambled)

avocado

6 x Fish Oil

1 x Coffee (instant, milk, no sugar)

Lunch

Tuna & 1/2 avocado

1 x Coffee (instant, milk, no sugar)

1 x Coffee (espresso, milk, no sugar)

Dinner (running out the door to go out)

5 x Cutlets

Later

Baby octopus salad

2 x Asahi's

6 x Fish oil

Cycle 2 Day 3

2010-02-02T10:42:00.003+11:00

WOD

Light Jog/walk

approx 15 mins

Notes: light jog didnt 'run out' any of the soreness which i was hoping. I was just more exhausted at the end of it than the start. Rest day tomorrow thank god.

Food

Breakfast

3 eggs, milk, pepper (scrambled)

Handful of cashews

6 x Fish Oil

2 x Coffee (instant, milk, no sugar)

Lunch

Chicken salad, avo, lettuce, walnuts, fetta , oilve oil

Late arvo

1/2 chicken, no skin

Dinner - Fish & chips

Grilled fish, dodgy calamari rings (removed batter)

Knocked back, chips, potato cakes, dim sims, coke and birthday cake!

Before bed

6 x Fish Oil

1 x small apple

teaspoon of almond butter

Cycle 2 Day 2

2010-02-01T19:02:00.003+11:00

Warmup

2 Rds

8 x Pullups (4s/4k)

5 x Push Press 20kg bar

10 x Pushups

Then

1 x Muscleup

1 x 50kg Push Press

WOD from Mainsite (scaled)

5 Rounds

5 x 50kg Push Press (rx'd 70kg Thruster!)

5 x Muscleups

400m run (estimated)

3.32/4.19/4.38/5.29/5.29

Total 23.29

Notes: This workout wrecked me, but I actually enjoyed it. Muscleups went smoothly considering I havent done them in a while. Push Press' went up ok, but racking them when I was breathing heavily felt suffocating. Runs destroyed me as usual. God I'm bad at running. Going to be really sore tomorrow , I can tell already.

Food

Breakfast

2 eggs, 1 egg white, milk, pepper (scrambled)

handful of cashews

Teaspoon of almond butter

6 x Fish oil

1 x Coffee (instant , milk, no sugar)

2 x Coffee (espresso, milk , no sugar)

Snack

carrot

cashews

almond butter

Lunch

marinated beef & salad (mush, cuc, cap, lettuce, olive oil)

Snack

4 slices deli ham

Dinner

Skinless chicken breast & salad (cuc, mush, cap, lett, olive oil)

Before Bed

handful of cashews

6 x Fish Oil

Cycle 2 Day 1

2010-01-31T14:55:00.005+11:00

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

2010-01-30T11:44:00.007+11:00

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

2010-01-29T11:19:00.010+11:00

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

2010-01-28T09:55:00.005+11:00

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

2010-01-27T20:48:00.006+11:00

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

2010-01-24T16:28:00.003+11:00

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

18x HSPU (*pb)

10x HSPU

Total 78

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

More of the same

2010-01-22T21:39:00.002+11:00

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

2010-01-20T19:10:00.003+11:00

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

Still eating very well, all things considered.

Holidays

2010-01-19T10:11:00.003+11:00

* 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

2010-01-14T15:19:00.001+11:00

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

2010-01-13T20:06:00.003+11:00

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

2010-01-12T20:13:00.004+11:00

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

2010-01-12T08:55:00.003+11:00

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

2010-01-08T09:15:00.002+11:00

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

2010-01-06T14:59:00.003+11:00

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?

2010-01-06T14:56:00.003+11:00

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..

2010-01-06T11:56:00.002+11:00

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

Hanging in there

2009-12-10T09:51:00.002+11:00

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

2009-12-05T09:04:00.003+11:00

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?

2009-12-01T14:11:00.005+11:00

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

2009-11-18T15:27:00.002+11:00

Still sore from Jerks

Run 3.5km

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

Ridicolousy busy with life

Sunday

2009-11-16T12:53:00.001+11:00

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

2009-11-12T12:30:00.005+11:00

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

2009-11-10T15:45:00.003+11:00

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

2009-11-10T15:28:00.004+11:00

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

2009-11-08T20:41:00.004+11:00

Box Jumps Max

42 Inch (107cm)

Max HSPU

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

2009-11-08T20:40:00.000+11:00

Friday 6th November 2009

2009-11-06T10:19:00.003+11:00

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

2009-11-05T13:51:00.004+11:00

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

2009-11-04T11:42:00.004+11:00

Push Jerk
3-3-3-3-3
40kg-50kg-60kg-65kg-70kg*pb

---------

3 rds
50 squats & 5 Muscleups

Time 7.50

---------

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

2009-11-03T17:11:00.009+11:00

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

2009-11-03T17:09:00.005+11:00

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

2009-10-24T14:21:00.002+11:00

* 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

2009-10-23T20:30:00.002+11:00

Press

10 x 20kg

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.

---------

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

2009-10-22T10:38:00.005+11:00

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

2009-10-21T20:12:00.002+11:00

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

2009-10-20T20:12:00.004+11:00

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

2009-10-18T18:46:00.004+11:00

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

----------

Notes:

----------

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

2009-10-17T09:43:00.006+11:00

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

----------

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.

---------

Food

* ham (deli slice)

* coffee

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

* coffee

* turkey off the bone

* macadamia's

*ham slices

* macadamia's

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

Friday 16th October 2009

2009-10-16T13:27:00.007+11:00

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

2009-10-15T08:50:00.011+11:00

Clean & Jerk

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

Time : 13.48

---------

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.

---------

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

2009-10-14T08:40:00.013+11:00

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

---------

DU practice
50 in minimum sets
5 sets ... 16-8-17-7-2 (last attempt 6)

---------

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

2009-10-13T09:49:00.011+11:00

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.

---------

Food

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

* 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

2009-10-13T08:56:00.008+11:00

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

2009-10-12T17:03:00.000+11:00

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

2009-10-12T13:43:00.005+11:00

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

---------

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

2009-10-12T13:39:00.003+11:00

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)

2009-10-12T13:33:00.002+11:00

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