Day after the Last Official day

Well I'm in at work....

Sending some emails, wishing clients a Happy Holiday season and letting them know when we are back t work..

I did the 6.00am class this morning - it was a warm start to the day

Just a fun warmup and then the WOD

WOD - AQAP
- 20 Power Cleans - 45kg
then 4 rounds of
- 12 KB Swings - I did it with 16kg :)
- 8 Burpees
then finish with
- 800m run

Sweaty!!!  My Time 10.40 (I think)

Didn't weigh my self - Had a bad food day yesterday - so its full on Paleo for the next few days - will check it again Monday

Last official day of work before holidays

I'll do some work tomorrow, but not much :)

Crossfit this morning...

Techique session: Rope Climbs
I went up 3 times - I'm a lot better at these now and with more grip strength I scoot up quick

WOD AQAP (15min cut off)
- 800m run
- 30 Power Snatch 40kg
- 800m run

my time 11.34

Weight this morning..... 86.0kg Wow - the big night out with Ross etc really bit me hard

One week til Christmas

One week out eh?

Well this morning we were given a Goat Session... thats do anything that you need some practice on or assistance
I choose Bar work - Snatch related stuff

WOD AMRAP 20 min
- 15 Breaking Push Ups
- 10 Toes to Bar (TtB)
- 200m Run

I Rx'd it and managed 7 complete rounds
I find TtB relatively easy - I take a decent swing and kip to get my legs up and did these in steps of 433

Weight this morning: 84.5 - That's better (maybe scales were having an off day)

Post Paleo Challenge WOD

The first one (Monday)

Strength session
Back Squats 3 sets of 5
My best 85kg
Interesting that my 3 rep max is 100kg - could I have done 90kg 5reps....
I did feel my technique was better than usual, and I suppose from a good technical squat I should be able to increase the weight

WOD 3 rounds AQAP (cut-ff 15.00)
- 400m run
- 15 Chest To Bar (CTB) I used a red band
- 12 Kettle Bell Swings - i used the 20kg

my scaled time 12.04

Weight this morning 85.9  gee I had better get back on the wagon

Paleo Challenge Complete

Wow!!

Total points: 212
Paleo WOD:
At Start: 3 Rounds plus 5 Thrusters
At End: 3 Rounds plus Thrusters, Box Jumps, Push Ups, and 2 Pull Ups
(had hoped to get the 4 round completed, but once that heart rate went up to max it became a tough WOD)

OK - the real challenge is to take this Paleo diet and "largely" keep to it.
I let loose a bit over the weekend and my weight this morning was 85.9 !!! so in 2 days I put on 1.5kg

Had some lasagne, potato, green onion chips, white wine 3/4 bottle, one glass of red wine, and not enough water.  Bottom line - better watch how often I choose to go non-Paleo...

I'll keep this blog going with my eating and exercise - initial goal will be to get to 82kg and cement that number in place, and then get stronger so that I can participate in the Crossfit Open in March

My shoulders need to get stronger - Strict Pull Ups - target 10 overhand grip.....

Paleo Challenge Day 40

Day 39 Review

Food:
Breakfast: 2 egg omelette etc
AM Snack: Carrots and nuts
Lunch: Half the smoothie (Frozen Berries, Fresh Mint, Whey Protein, Coconut sugar)
PM Snack: The other half of Smoothie
Dinner: Lamb chop, and chicken kebabs, green salad stuff

Played Hockey last night

Points: Food 4 Water 1 = 5

Day 40
Started with Crossfit - a little tight in the hips and shoulders

Strength/technique training
6 sets of 3 movement snatch (from hip, mid-thigh, and below knee)

A drill - need to work on speed upwards with bar and diving under to catch at near full squat position etc etc

WOD - No time recorded today
15 - 12 - 9 reps
- Box Jumps (I still using 24")
- Weighted Lunges (40kg)
- Snatch Grip Push-Press, hold at top for 2sec (again 40kg)

A good WOD, took me about 10min - got a sweat up...

Weight this morning 84.3 ....

Paleo Challenge Day 39

Day 38 Review
Food:
Breakfast: 2 egg omelette with Mushrooms and Parmesan - using eggs from Nurse Deb - WOW
AM Snack: Carrots and a few nuts
Lunch: Berry Smoothie
PM Snack: The rest of the Berry Smoothie (Usual recipe)
Dinner:  Slow cooked lamb, Pumpkin, Carrots, Broccoli, Courgettes, Asparagus - Yum
After some Squash with Tim a snack of home grown strawberries and a few nuts

Points: Food 4 Water - just 1, Crossfit 1 = 6 (last Crossfit points for the week)_

Day 39
Crossfit rest day for me - Have a game of Hockey tonight

Weight this morning:  84.4 !!  (9.1 kgs lost)

Paleo Challenge Day 38

Day 37 Review

Food:
Breakfast: 2 egg omelette etc
Am Snack: Carrots and nuts
Lunch: Berry Smoothie (with Whey, Coconut sugar and fresh mint, frozen berries) Yum
PM Snack: ....
Dinner: Mince done in patties with egg, and fresh herbs from garden and seasoning - plus green salad again
Late snack: strawberries/grapes and nuts

Points: Food 4 Water 1 Crossfit 1 = 6

Day 38...
Paleo WOD !!
WOD AMRAP 10min
- 7 Thrusters 40kg
- 7 Box Jumps 24"
- 7 Push Ups
- 7 Pull Ups
- 200m run

me... 3 rounds plus Thrusters-Box Jumps- Push Ups, and 2 PullUps
Yes an improvement - was hoping to bust out a complete 4th round...
The issue for me (at nearly 50) is the max heart rate.  This workout lifts your heart rate up to near max and keeps it there.  10min is short enough that you have to push and push

Some plus's - the Pull Ups were fantastic!! - manged 7 in a row each time (the 3 rounds) cool!!!

Weight this morning: 85.0kg  basically the same (actual weight yesterday was 84.95.... :) )

Paleo Challenge Day 37 (Tuesday)

Day 36 review (Monday)

Food:
Breakfast: 2 egg omelette etc
AM Snack: Carrots and nuts
Lunch: Smoothie some nuts
PM Snack: nothing
Dinner: Fish and Green Salad - some strawberries and nuts later

Points: Food 4 Water 1 Crossfit 1 = 6

Day 37 (today)

Started with Crossfit
Strength/Technique Session
Front Squats 3 sets of 5
Built up to 70kg

WOD - AQAP
- Front Squats 10 - 8 - 6 - 4 - 2 ( I did it with 50kg Rx was 75% mine...59%)
- 200m run each change

My time 6.04

Weight this morning 84.9  still - I now need it to go down....

Paleo Challenge Day 36

Day 35 review - see last post

Week 5 points total 37

Day 36

Crossfit this morning

WOD
- 5 Min Hand Stand Pushups
- 4 Min Strict Pull Ups
- 3 Min Plank
- 2 Min Burpees
- 1 Min Hold Knees Up Hang from bar

Finisher - 1000m run for time

3 min Bear Crawl...

A quiet sort of class today - not the usual intensity

weight this morning: 84.9kg

Paleo Challenge Day 35

Day 35 (Sunday)

Food:
Breakfast: 2 eggs etc
AM Snack: Berry Smoothie (Coconut Milk, Coconut Sugar, Whey Protein and Fresh Mint)
Lunch: Strawberries, Chicken and salad  (at Mum and Dads)
PM Snack: Cherries and nuts
Dinner: Green Salad and Hot Chicken Roast from supermarket


Points: Food 4 Water 1 = 5

Exercise wise: Mow lawns and put up roman blinds - otherwise a quiet day

Paleo Challenge Day 34

Day 33 review (Friday)

Food: 2 Egg Omelette with Mushrooms and Parmesan cheese (always YUM!!)
AM Snack: 
Lunch: Berry Smoothie made with Cocnut Milk - some Coconut sugar, Whey Protein powder and Fresh Mint - Yum Yum
PM Snack: some nuts
Dinner: Red Curry and Green salad (No Rice....)

Points: Food 4 and water 1 = 5


Day 34 (Saturday)

Rushed start and of to Cricket
Got my 2 eggs in  around 11.00

No fitness work - some shopping etc

Snack: Strawberries
Dinner: BBQ at friends - had lots of meat and Green salad

Water 2.0+ litres

Point:s: Food 4 Water 1 = 5

Paleo Challenge Day 33

Day 32 review

Food:
Breakfast: 2 egg omelette with mushrooms and Parmesan cheese - The Usual
AM Snack: Apple
Lunch: Just Nut mixture (Raw Cashews, Almonds, and Walnuts, and Macadamia)
PM Snack: ?
Dinner: 2 egg omelette with just parmesan
Later snack: (1/2 cup)Berry smoothie made with Coconut Milk and some Whey Protein and fresh mint
( I mad more, and planning to have that as lunch today)

Points: Food 4 Water 1 = 5

Day 33
Crossfit at lunchtime today

Weight this morning 85.5 - not the reduction I was hoping for, but no exercise this morning so no water loss and I didn't eliminate much either

>>>> UPDATE
Lunchtime Crossfit

Strength Session 5 sets of Power Snatch and Snatch(as in full squat etc)
Got the weight up to 42.5kg - My technique improved a lot over the 5 sets which I'm very happy about

 WOD AQAP 3 Rounds (12min cutoff)
- 15 Pull Ups
- 10 Power Cleans Rx 65% of BW - I managed 60% !! (50kg)
- 5 Thrusters (same weight)

My time 10.30ish - I forget
My Kipping Pull Ups are going fine - Managed 10 in a row for the first round
A callous on my right hand got torn off and blood all over the place for the rest of the WOD

Paleo Challenge Day 32

Day 31 review

Food
Breakfast: usual 2 egg omelette
AM Snack: Apple
Lunch: ate it later due to Tims interview: nuts and grapes
PM Snack: Apple
Dinner: Egg Courgette quiche with bacon - couple of tablespoons of flour put in by michele which I will adjust for
Late snack - some nuts and a pear

Points: Food 3 water 1 and Crossfit 1 = 5

Day 32

Sleep in day - have hockey tonight at 7.15
Weight was up again 85.8 !!!  strange for it to be up 900grams in 2 days
Today I will cut right back on portion size and have eggs for tea - while I cook sausage meatballs for the rest of the family

Ciao!

Paleo Challenge Day 31

Day 30 review

Food: 2 egg omelette etc
AM Snack: Apple
Lunch: Nuts and apple
PM Snack: Apple
Dinner: Homemade hamburgers(2) (Mince, eggs and seasoning) and some bacon and a green salad plus some Bluevane(sp?) cheese
Late snack during movie - nuts and dried cranberries

Water: had about 2.5litres that day

Points: Food 4 water 1 and crossfit 1 = 6

Today:
Crossfit at 7.00am this morning

Strength/Skills Session
3 sets of 5 reps Push-Press
Probably should have done more but maxed it at 55kg

WOD - Benchmark "Helen" AQAP 3 rounds
- 400m run
- 21 KB swings 24kg
- 12 Pull Ups

I RX'd it!!! I finished last in the class, but who cares my time 12.48 woohoo!!

Weight this morning: 85.3 - up due to portion size and didn't really need that late snack and extra water....

Paleo Challenge Day 30

Day 29 review
Food:
Breakfast: 2 eggs omelette etc
AM Snack: Apple
Lunch: Strawberries and nuts and a few grapes
PM Snack: Apple
Dinner: Cold chicken and green salad

Points: Food 4 Water 1 and Crossfit 1 = 6

Day 30
No crossfit this morning but I am signed in for lunchtime class
Did a 34min run on an uphill track this morning - felt OK - a few walking bits....

Weight this morning - still 84.9

I'll edit this later with the Crossfit details
>>>> Around 5.00pm
Lunchtime WOD

Strength Session (actually mostly skills)
6 sets of 2 position clean and then jerk (Waist and mid-thigh)
I started with 40kg and over the 6 sets moved it up to 55kg

It was good to do this as I'm getting better at diving under the bar to catch the weight in the front squat position before the lift up.

WOD AMRAP 12min
- once only 200m run
- 20 box jumps 24" (RX was 30" - I tried one and I think over 20 I would damage myself...)
- 10 Knees To Elbows (KTE)

Managed 4 complete rounds plus 7 KTE - big sweat!!

Paleo Challenge Day 29 (days 26,27, and 28 in review)

Day 26 Review - Friday

Food:
Breakfast: 2 egg usual,
AM Snack: Apple
Lunch: nuts and grapes
PM Snack: Nothing - forgot to take something back to work)
Dinner: 2 eggs and strawberries

Points: Food 4 and water 1 = 5

Day 27 Review - Saturday
Food:
Breakfast: 2 eggs
During the day: (at cricket)  2 apples, nuts, and water
Dinner: BBQ chicken and sausages with a pineapple chilli dressing

Points: Food 4 Water 1 = 5

Day 28 Review - Sunday
Food:
Breakfast: nothing really - got up late
Near lunch - 2 eggs omelette
PM snack: grapes
Dinner: BBQ chicken and sausages and Green salad
Late snack: Strawberries and nuts

Went for a run up the gorse track.  do I get an extra exrcise point?

Points: Food 4 water 1 and the run 1 = 6...


Day 29 - today
Crossfit this morning

Strength Session
3 sets 1 rep max Overhead Squat
Cool! - PR 62.5kg

WOD - AQAP (15min cutoff) 5 Rounds
- 3 Deadlifts 110% BW - I did it with 90kg (106% of my BW)
- 6 Hand Stand Push Ups - I used a 10kg plate and ab mat
- 12 Wallballs (8/9kg)

Time 8.54 - nearly at RX for this

Weight this morning 84.9!!!!

so - target for this week - less than 83.5 - I think I need to add a couple of runs to the weeks exercise program.....

Paleo Challenge Day 26

Day 25 review

Food:
Breakfast: 2 egg usual
AM Snack: Apple
Lunch: Nuts and some grapes
PM Snack: Apple
Dinner:  Roast Lamb and Broccoli Courgette Carrots and a couple of kumura(oops) - probably ate too much lamb

Played Hockey last night - lots of good energy, even after the "Chelsea" WOD that morning!!!

Points:  Food  3 Water 1 Crossfit 1 (thats 3 for the week) = 5


Day 26

Crossfit this morning
Strength Session
Team Heavy Tire lift sprint - in teams of 3 - 2 x 30m
A bit of fun - cold and fingers were all blue

WOD - Interval Running with 90 sec rest
- 200m
- 400m
- 800m
- 1000m
- 800m
- 400m
- 200m

my times from a sketchy memory: 32sec, 1.07, 2.41, 3.32, 2.44, 53sec, 31sec - Total 12.00min
3.8km !!  Coach made us do a 400m as part of warmup as well  so total for today 4.2km

Weight this morning: 86.6 - same as - probably the lamb!!

Paleo Challenge Day 25

Day 24 review (Wednesday)
Food:
Breakfast: Usual 2 egg omelette etc
AM Snack: Pear
Lunch: Nuts and apple
PM Snack: Apple
Dinner: Sausage meatballs and green salad - tomato sauce was from bought jar!!
Late snack: Pear  (Yum)

Food points better be 3 I suppose, Water 1 and Crossfit 1 = 5

Day 25

Started with an extra Crossfit class - wouldn't usually do a thursday morning but was feeling good
Strength Session 3 sets of 3 reps weighted strict pull ups
I did it with Body Weight only using under hand grip - getting better at this

WOD 30 min of "Chelsea" on the min (as in a Chelsea every minute)
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats

Count what min you got through to then rest and start again....
After the 15th min Coach allowed Do it one min and rest the next(Alternate mins...)

I got through to round 8 - it was hard I only had 10sec rest before the start of the next minute so heart rate was up high without pause basically - I rested for 3 rounds then started the alternate mins
So I think I did 18 "Chelsea's"  That's 90 Pull Ups (No Band Yahoo!)  180 Pushups, 270 Squats

Weight: 86.6  - same as yesterday

Paleo Challenge Day 24

Day 23 review

Paleo food day all the way...
Breakfast: Usual 2 eggs etc
AM Snack: Apple
Lunch: small bowl of nuts and grapes
PM Snack: Apple
Dinner: repeat of breakfast - couldn't arsed cooking anything else
Late snack: another apple (ha)

Points: Food 4 Water 1 = 5

Day 24
Started with Crossfit at 6.00am

Skill Session
Handstand Push Ups - every min, on the min for 12 minutes
The rep count was up to us - so I picked 4 - did total of 48 Cool and scaled with a 10kg plate

WOD
- 2min DoubleUnders
- 2min Situps
- 90sec DUs
- 90sec Situps
- 30sec DUs
- 30sec Situps
with 30 sec rest between each - count total number of each I did 40 DU attempts and 88 Situps

Starting to get the DU's but still hard work....


Weight this morning 86.6kg - ok back on track....

Paleo Challenge Day 23

Day 22 Review

Last day for Micheles parent stay.... - Been difficult food and living wise - routine out the door

Food:
Breakfast: 2 egg omelette etc
AM Snack: Apple
Lunch: 2 eggs and bacon and espresso at Drexels with Michele and her parents
PM Snack: Apple
After work I felt hungry and had some nuts and grapes, (probably too many) but I needed something
Dinner - went out as it was Harveys 72nd birthday to Lone Star.  I had the Pork ribs (9 of them) plus some coleslaw - plus a taste of his pavola

Food points: only 3 water 1 and crossfit 1 = 5
food was paleo but too much and not at right times of day...

Day 23
No exercise this morning - legs feel better and will be good as by tonight

Didn't weigh myself today - I know it would be bad - so today - back on it - plan to have green salad for lunch etc and a light dinner
Fingers crossed for tomorrows visit to the scales....

Paleo Challenge Day 22 Week 4 started

Day 22
Started with Crossfit

Strength session
3 sets of 3 reps Front Squat
Mxxed out at 75kg - legs sore from Saturday!!!

WOD AQAP 5 rounds
- 15 Deadlifts 60kg
- Toes to Bar

time: 15.26

Weight this morning 87.1 kg (after 3 weeks 6.4kg off - so nearly 7.4)


Well I am paying for the loose control of my diet yesterday - I had maintained 86.1 into sunday morning... but the day worked against me

Paleo Challenge Day 21 (end of 3rd week)

Day 20 review

Food: all over the place....
Breakfast (around 9.30) 2 eggs omelette roll
AM Snack, and Lunch and PM Snack (All during cricket): 2 apples, 2 oranges and nuts...
Dinner: Porterhouse steak and 2 sausages and green salad
Late snack after coming back from Band Concert : Fruit salad with some yoghurt (Yum)

Points: Food 4 water 1 = 5

Day 21 (Sunday)

Late-ish start.  The family went for breakfast at Joes Garage in Sumner
I had a flat white, mushrooms bacon eggs and a small amount of bread(argh)
No lunch - but did get started on water
Went to Mum and Dads for afternoon tea - another coffee and som egrapes
Dinner: Cold meats, and green salad and some Crumbed Fish fillets from a box - not so good, and a small glass of red wine

Points: Food only 2 just, water 1 = 3

 End of 3rd Week Point total: 34

Paleo Challenge Day 20

Day 19 review (Friday)

Food: 2 eggs etc
AM Snack: Apple
Lunch: Grapes and nuts
PM Snack:  Missed it!
Dinner: Eye Fillet and green salad with a side of bacon YUM!!

2 litres of water

Points: Food 4 Water 1 Crossfit 1 = 6

Day 20 (Saturday)

Did Crossfit at 8.00am
Team WOD

Wall Balls
OH 20kg Lunges
Rowing machine

Killer on the thighs and butt (they were sore the next day and today(mon) too)

Weight 86.1  cool....

Paleo Challenge Day 19

Day 18 review

Food:
Breakfast: 2 egg omelette etc
AM Snack: Apple
Lunch: Bowl of nuts and grapes and Apple
PM Snack:...  Nothing really
Dinner: 2 egg roll
After Hockey: a few grapes and an orange

2.0litre of water
Points: Food 4 Water 1 = 5

Day 19

Crossfit this morning

Skills/Strength Session
3 Sets of 3 rep Weighted Strict Pullups
I scaled this to Ring pullups with feet on a box - Still need more strength in my back and shoulders to dp strict pullups...

WOD 5 rounds
- 1 min Walking Handstands (attempts)
- 1 min Lowering down Pullups (Step up to the top position and lower your self down
- 1 min Burpees
- 90sec rest

Had the heart racing, this one did
Count the burpees: 16,17, 16, 16, 17 = 82

Then we did a short circuit - A good Friday class!!

Weight this morning: 86.5kg   (7.0kgs lost so far...)

Paleo Challenge Day 18

Day 17 review

Food:
Breakfast: Omelette etc
AM Snack: Apple
Lunch: Medium sized Green salad with raw cashews and grapes
PM Snack: Apple
Diner: Roast Chicken, salad and later a small bowl of grapes, cashews and almonds

Water: 2.0 litres

Points: Food 4 water 1 and Crossfit 1 = 6

Today - Day 18.  No Crossfit today but have a game of hockey tonight at 7.15 and walk the dog at lunchtime

Weight this morning: 87.2 again!!!

Paleo Challenge Day 17

Day 16 Review
Food:
Breakfast: Same 2 egg omelette (yep its easy to do tasy and no hassles...)
AM Snack: Apple - easy
Lunch: Bowl of mixed nuts and grapes
PM Snack: Apple
Dinner:  Butter chicken mix (packet sauce...) Broccoli and carrots
Late snack - nuts and grapes - shouldn't have had these but felt hungry...

Food points one slip so 3 and water 1 = 4

Day 17 Crossfit today at 6.00am

Strength session:  3 sets of 5 reps Overhead Squats
Got it through to 55kg !! close to my 1 rep max

WOD: 15 - 12 - 9 AQAP (15min cutoff)
- Lunges with overhead weight 20kg
- Chest to bar (I scaled it to pull-ups NO BAND !!)
- 50 Double Unders (scaled to 150 singles)

My time: 10.19

Weight this morning 87.2kg  the food slips yesterday cost me here....

Paleo Challenge Day 16

Day 15 review
Food:
Breakfast: 2 egg omelette Mashrroms etc
AM Snack: Apple
Lunch: Chicken/Green Salad - very nice.  Dressing of Grapeseed Oil.  Put some chopped mint and basil freash from our garden which lifted it heaps
PM Snack: Apple
Dinner: (Spaghetti Bolognese) I ate the mince component and green salad plus some grapes as a snack and some cheese

Food I'll go with a 3 as used tomato sauce  and Water 1 = 4
plus Crossfit 1

Day 16 started
A sore knee is slowing me down so I cancelled the class for this morning

Weight this morning: 86.9kg - OK holding it there is good

Paleo Challenge Day 15

Day 14 review - well I wrote this at the end of the day.... so see previous post
2nd Week point 33 and maybe another 2 if team mates did No TV Challenge

Day 15
Crossfit at 6.00am

Strength/Skills session
12 min (on each minute)
- Snatch from Waist
- Snatch from Hang
I used the 20kg bar for half then added another 5kg
Tricky - all about the speed of getting under the bar - good skill session

WOD 3 rounds for time (20min cutoff)
- 50 Air Squats
- 7 Muscle Ups (I scaled this with 36 Dumbell Thrusters 12.5kg Dumbells - shit that was hard)
- 10 Power Cleans (I used 40kg)

I finished bang on 20.00min !!! Sweat pouring off me


Weight this morning 86.9kg - lost 1.0kg for the week  (93.5 - 86.9) 6.6 kgs in 2 weeks
Weight loss slowing down a I suspected...

big salad for lunch today - looking forward to that

Paleo Challenge Day 14

Day 14 (Sunday) - end of second week

A tough week - weight staying very flat - but energy levels OK...

Food today:
Well we got up after 10.30 - a good sleep in
So lunch was mix of nuts and dried cranberries and this on/off during the afternoon visit to Mum and Dad

6.30pm snack of mixed nuts (Walnuts, Almonds, Raw Cashews, Macadamia) and grapes - small desert bowl of this

I'll finish my food today with a couple of eggs as didn't have any all day so far...

So Food points 4 and water - still drinking but will have put 2.0liters away before bedtime 1 = 5

Weight this morning was same as yesterday 87.9

Goal for this week - get the weight done into the lower 85s

Paleo Challenge Day 13

Already mentioned Day 12 in last post...


Day 13 (Saturday)

Food:
Breakfast: 2 eggs omelette with Mushrooms/Parmesan
Am Snack: Nothing
Lunch: Mixed nuts and grapes
PM Snack: Orange/Apple
Dinner:  Mince in hamberger form made my daughter - all paleo thankfully, Green salad no dressings
Late snack on nuts and grapes

Got through my 2 litres of water
Food points 4 and water 1 = 5


Weight measured in the morning: 87.9....  I suppose the Indian did it !!!

Paleo Challenge Day 12

Day 11 review (Thursday)

Started the 24 Hour No TV Challenge
Played Hockey in the evening - Then Band Practice

Food
Breakfast: 2 egg omelette with Mushrooms/Parmesan
AM Snack: Apple
Lunch: Mix of Nuts and Grapes
PM Snack: Apple
Dinner: 2 eggs omelette
No late snack

Had the 2.0litres of water

Score today Food 4 and water 1 = 5

Day 12
Up early to head for Hanmer
Exercise today was a 5 hour tramp up Mt Isobel at Hanmer
I took two apples a mandarin and bag of mixed nuts - It kept the energy up
I also took 2.25 litres of water in a hydration pack but only got through 1.25l during the walk so had to keep the water going later into the evening

Later we had Indian takeaways with the friends from the walk - No Alcohol !!! but did have the indian and tried to limit the rice

Food score on day 12 - a 2 and water a 1 = 3

But did complete the 24 hour no TV Challenge

Weight at beginning of Day 12 87.4

Paleo Challenge - Day 11

Day 10 review

Not a good day - a couple of Paleo slips (Kumura and vanilla essence/honey)
So food points only 2 !!  And my weight gone up a little to 88.0kg !!!

Food:
Breakfast: 2 egg omelette with mushrooms etc (same old thing)
AM Snack: apple
Lunch: Caveman Crunch - Not completely paleo - so slip onne and I don't think I ate enough
PM Snack: Apple
Dinner: Roast Chicken, Green salad, pumpkin, Broccoli, carrots, and kumura!!  and I had a late snack of some nuts and grapes... - Serving size was too large - the chicken was so nice and the roast veg too tempting....

Points today: Food 2 Water 1, and Crossfit 1 = 4

Day 11 - No exercise yet today - game of hockey tonight, and tomorrow I have a 4+ hour tramp up Mt Isobel near Hanmer

Paleo Challenge Day 10

Day 9 review

Breakfast: 2 egg omelette with mushrooms - yep I like simplicity and consistency, makes it easy
AM Snack: Apple
Lunch: Bowl of mixed nuts and grapes
PM Snack Apple and Orange
Dinner: Chicken stir fry veges with packet Asian sauce - so I lose a point.  Then later some Caveman Crunch and grapes/watermelon

Water - 2 litres

Day 9 points - food 3 and water 1 = 4


Day 10 start...
Crossfit at 6.00am

After warmup
it was 10min to do 1 rep max Clean
teamed up with Andy and managed a Personal Best 75kg - technique getting better...

WOD 5 rounds AQAP
- 1 Snatch
- 7 Push Press with snatch grip from back
- 7 Overhead Squats

Intense - I did it with 30kgs  The OH Squats are a killer
Time: 7.21  sweet

Weight this morning: 87.2kg same as yesterday....

Paleo Challenge Day 9

Day 8 review

Food:
Breakfast: 2 egg omelette with mushrooms  and Parmesan
AM Snack: -None as in client meeting all morning and all I had access to was my water...
Lunch: (done in two bites !) Apple first then walked the Dog.  After that a bowl of mixed nuts and grapes - the last about 2.00pm
PM Snack:(About 6.00pm!!) Apple and a bag of mixed nuts- rushing to take my son to his squash
Dinner: Ate another Apple and a 2 egg omelette - this around 8.20pm...

So a full on Paleo day albeit at various time....
Had my full 2.0 litres of water

Day 9 Crossfit

Muscle Session
Muscle-Up Progression - essentially how to get started on doing Muscle-Ups on rings
Tough using the "false-grip"

WOD - AQAP 3 rounds, 20min cut off
- 20 Dumbbell Hanging clean thrusters - I used 10kg DBs
- 20 Kettle Bell Swings - I used the 16kg
- 20 Pull Ups - I used a blue band
- 400m run

Hardly anyone finished it.... I manged 2 full rounds plus finished the KB Swings on the third

Weight this morning 87.2kg....

Paleo Challenge - Day 8

Day 7 review...

Well I have already written about this (see last post) last night as I lay in bed

Day 8 started with Crossfit

the WOD today was interesting...

3 x 10min "Death By..." 1st min do 1, 2nd min do 2, 3rd min do 3 etc to 10min

1. Box Dips
2. Strict Pullups(using band)
3. Hand Stand Push Ups

These were the scaled versions - I managed
1. 10
2. 6
3. 7

Big shoulder day but no sweating...

Weight this morning: 87.9kg  so after 7 days weight lost is (93.5 - 87.9) 5.6kgs

Paleo Challenge Day 7

Ok, a crazy day given the late start

Breakfast was at 11.00 2 eggs roll with one slice of bacon
PM snack  Apple and nuts
2nd PM snack. A flat white
Dinner.  Prawns, chicken thighs, and green salad, desert of strawberries and watermelon
Late snack.  Bowl of nuts and grapes

Points: food 3(being honest) and water (2 litres) 1 point total 4
Plus 3 f.or the week for 3crossfit classes

Hoping for another 5 if other two team mates did cold water challenge

Exercise today: One hour of Squash with Michele and mowed lawns.

mid-way through Day 7

Sundays are a tough schedule

When you sleep into near 11.00am and then have 5 small meals to fit in and have 2.0 litres of water...

I think the idea is that I will drop a meal but still basically eat and drink that same amount.

Weight this morning 87.9kg and starting to look and feel good about it!!

Paleo Challenge Day 6

Day 5 review

Breakfast 2 egg omelette with carrots and garlic
   Not as nice but didn't have any mushroom
AM snack. Apple
Lunch. 2 smallish Bowls of nuts and grapes
PM snack. Apple
Dinner. Steak, chicken thigh, and Green salad with Paleo dressing
Late snack. Bowl of grapes and nuts

Day 5 Points: food 4 water 1 = 5

Day 6....
More sleep last night.  Walked dog in morning
Weight 88.7 same as yesterday...

Day spent managing my sons cricket team
Food:
Breakfast. 2 egg omelette with old mushrooms I found and red pepper. Yum
No AM snack but breakfast was late and drinking water
Lunch.  Apple plus mix of nuts and grapes
PM snack.  Apple
Dinner.  Went out. Fennel salad with oranges in it, 3 tiger prawns done in garlic and chilli , and mushrooms stuffed with blue cheese.  All yum

I'll take a food 3 points for safety, water 1 = 4
Did my 1 min cold shower challenge, hope my teammates manage to get it done...

Paleo Challenge - Day 5

Day 4 review...

Similar day to tuesday food wise...
Breakfast: 2 egg omelet with Mushrooms and Parmesan
Am Snack: Apple
Lunch: Bowl of nuts and grapes and strawberries (yum yum)
PM Snack: Apple
Dinner: rushed for time so 2 egg omelet plain, with 3 left over chicken drumsticks
Late snack: small bowl of nuts and grapes plus a couple of small pieces of Blue and Gouda cheese(yum)

Yes - still managed the 2.0 litres of water, and did more as I played Hockey last night (awful game we got whipped 12-1)

So day 4 points: Food 4, Water 1 = 5  Cumulative total 17

Day 5 started with Crossfit

Strength Session: 3 sets of 1 rep max Thruster
pushed mine to 65kg - cool

WOD - "Fran"  AQAP 21 - 15 - 9
- Thrusters (Rx 40kg) I did it with 30kg
- Pullups (I used the Red band)

my time: 6.30

Weigh In: 88.7kg  (Had to look twice as I wasn't expecting that sort of drop...)

Paleo Challenge - Day 4

Day 3 Review

A good day !! 
Breakfast: 2 egg omelet with mushrooms and parmesan
AM Snack - Missed it as sipping water all day stopped the desire - oops
Lunch:  Bowl of mixed nuts(Walnuts, Macadamia, raw unsalted cashews and almonds) Grapes (Yum)
PM Snack: Apple
Dinner: Chicken drumsticks and stir-fry veges (My partner forgot to put some aside so they had packet sauce mixed in - so I lose a point...)
Late snack: Small bowl strawberries, some nuts and grapes

I did another 2.0litres of water
Points: Food: 3 + water 1 = 4 for day3

No exercise this morning.  Had thought abot another Crossfit but my body saying sleep in and rest
I do have Hockey tonight

Weight this morning:  89.8kg !!! thats 3.7kgs this week

Starting to think about the weekend and how to make sure I follow my food routine...

Paleo Challenge - Day 3

Day 2 review first...

A busy schedule but instead of eating crap I managed to stay strictly "caveman" and drank 2.0litres of water (on top a few coffees)
Breakfast: 2 egg omelet with mushrooms and sprinkle of Parmesan
AM Snack: Apple
Lunch: Bowl of Almonds, Walnuts, Macadamia, and Grapes 
PM snack: Apple again
Dinner: As I had 15 min to get it before heading out to school prize giving it was a repeat of breakfast
late snack: some almonds and grapes...

Day 2 score (4 + 1) 5

Post workout weight this morning.... 90.8kg  cool

Muscle Session:
3 Sets of 1 rep Push Press
my max today 65kg

WOD - AMRAP 10min (Paleo Benchmark WOD - so we do this one again in 6 weeks)
- 7 Thrusters 40kg
- 7 Push Ups
- 7 Box jumps  24"
- 7 Pull Ups
- 200m run

I managed 3 + 5 Thrusters
My technique and overall fitness will improve this and hopefully a big loss of weight too

I've done 3 Crossfit classes this week now so I get a bonus point which I will add tomorrow

Paleo Challenge - Day 2

Well not a bad start...

My weight this morning: 92.5 - dropped a kg since yesterday!!

Food diary: 5th November
Food:  Breakfast: 2 egg omelet with mushrooms and a sprinkle of Parmesan cheese + coffee
I use ghee as my cooking agent - nice butter taste
AM snack: Apple
Lunch: Bowl of mixed nuts (Walnuts, Almonds, Macadamia) plus a few grapes
PM Snack: Apple
Dinner: Nacho Mince (NO Nacho chips) with a bit of cheese on top - Did use a Tomato Sauce in a jar!!
late snack: handful of almonds

Didn't sleep too well - so getting the 7 hour sleep bonus points will be hard!!!

Points: 3

6th Nov Crossfit class
Strength Session 12 minutes of and on the minute
- Power Clean
- Hang clean squat
(I did this with 45kgs)

WOD AQAP 21 - 15 - 9 
- Hang Clean Squat
- Toes to Bar

My time 11.35 - very hard on my fore-arms today

Target today - Another 3 points from food choices and a point from 2litrs of water, and hopefully another from a 7 hour sleep!!

Paleo 6 Week Challenge - Started!!

OK - Been a BAD BAD food week culminating in a VERY BAD weekend.  Road trip to Dunedin over the last two days to pick up my daughter was fueled by takeaways and sweets in the car.....

OK - Last week I signed up for the 6 week Paleo challenge and it starts today.  Point scoring system to keep us on track.  Good thing as my weight this morning 93.5kg !!! OMG - I packed it on.  Seems my body is ideally suited to storing sugar and grains straight to fat... - My shirt and trousers are a little tighter than this time last week.

Did the 6.00am WOD this morning.  Knee was a little stiff and painful on certain exercises - hopefully no swelling into tomorrow...


Strength Session
3 Sets of 3 Reps Thrusters
I started on 40kg, then 55kg, and finished on 57.5

WOD - 3 rounds (18 min cutoff)
- 50 Air Squats
- 50 Situps
- 50 Double Unders (scale 150 singles - which I did)

My time: 16.56

Resting for the rest of the week

Its Friday.  I cancelled my Thursday and Friday Crossfit classes and my Hockey game last night.

I have been at home sorta sick for the last 2 days - Michele called it "Man-flu"  haha
My knee is still sore and has been quite painful so I better rest it and not jump around....

Haven't checked my weight - hoping that all good for resumption of normal exercise next week

punishing the soreness

With some trepidation I went to Crossfit this morning.

Back up a bit...  I was up at 4.30am this morning to get my sister to a flight to Melbourne and then she goes on to Launceston in Tasmania - Home.  She has been visiting my Father for a few days (long story - another blog...)

So I had nearly an hour to kill before the 6.00am class - botton line I'm very tired, sitting here at my work thinking I will have a small sleep this afternoon.

Back to the CF

Strength Session - Push Press 3 Set 3 Reps
Warmed up to 50kg, then 55, and finished on 60kg

Surprisingly my muscles started to work and the soreness slowly ebbed away

WOD - AQAP 5 rounds
- 5 Burpee Box Jumps 24inch
- 5 HSPU (or scale option 4 Wall Climbs) - I did the scale

My time 8.36

My knee is sore still from Saturday - like a bruise under the patella but I know that what it is is Patella Femoral Syndrome, or at least partly that.

Weight this morning.... 91.0kgs again (same as yesterday)  Need to watch closely what I eat

Last Saturday - OMG !!

If I thought having rest day Friday and popping a long for a GPP1 Class (Entry-level) was going to be a good start to the weekend.....

There are 2 8.00am classes on a Sat Morning.  A GPP1 and a GPP2/3 class.  I usually do GPP2/3 classes having been doing Crossfit for enough months to know the techniques - So I'm a GPP2 level person gaining more strength as I head towards being able to RX the various WOD programs

OK - So the GPP1 program as written up on the whiteboard looked interesting, so much so that the GPP2/3 class suggested that they wanted to do that program as well as there's looked a little boring...

So the coaches got together and decided to combine, BUT, Coach Pete upped the reps for our WOD !!!
The reps went from 150 to 200 !!!  We were doing this in teams of two, even so, 200 reps shared between two people is still a lot

Here it is....  AQAP  "Angies Little Helper" as a team
200 Pull Ups
8 Burpees
200 Push Ups
6 Burpees
200 Sit Ups
4 Burpees
200 Air Squats
2 Burpees

Each team member had to be tagged in as we shared the exercise
I was teamed up with Maree Bowden - Ex Canterbury Tactix Netball captain - VERY FIT
She pushed me - and when I started to go for the band on the Pull Ups she stopped me and made me carry on.
We were allowed to assist with the Pull Ups - So I could push Maree up from here waist as she kipped up on the pull ups and she did same for me.

Our time 30min 55sec - I felt like throwing up at the end....

Now I'm writing this post on Monday morning - a full two days later - I'm still very sore....

Tired and sore

A bit of a struggle today, and it didn't feel any better when I saw the WOD on the whiteboard

Warmup based on the skills we re doing today

Skills Session
Toes To Bar
Double Unders
Rope Climbs
Pistol Squats

WOD AQAP 5 Rounds (Cut off 16min)
- 2 Rope Climbs
- 20 Wall Balls
- 20 Cal Rowing Machine (thats go until you burnt 20 calories)

Well it was DNF - missed by 1xWall Balls and 1xRow Machine
Most of the class DNF'd

Weight this morning 89.0kg  Cool - closer to where I was....

Good skill session

After the warmup...

Started with a session on Snatch Squat.  Get the bar off the racking, then from behind the neck (like a back squat) push thrust up and drop.  Hold in the squat position and come up.

The idea was to get used to the balancing at the squat position after the thrust and drop movement - all good stuff

Strength WOD - 5 sets of 3 reps - Power Snatch
Teamed up with Andy - 50kg had me maxed out - otherwise the form would have been very ugly

WOD - AQAP 3 rounds
- 5 Box Jumps Rx is 30inch,  but I'm not quite there yet so 24inch
- 10 Power Cleans 50% of Best Clean.  My best clean is 70kg - but I went with 40kg for this

A quick WOD - 3.22

Argh - Weight still 89.8 this morning....

WOD "Nicole"

Long weekend -  A nice break, but.... my weight has gone up to 89.8kgs, so back to watching it like a hawk

Crossfit Class this morning

Strength Session
3 Sets of 5 reps Push-Press
After warmup I started on 50kg, then 55 and finished on 60kg

WOD 'Nicole'  AMRAP 20min
- 400m Run
- As many pullups as possible

The catch with this is that every time you drop from the bar - you do a 400m run...
I wrote up my Pullups each time I dropped
10 - 10 - 6 - 6 - 6 - 6 - 2 = 46
Not the lowest in the class - BUT I did Rx them - the feeling of doing this without the band was cool !!

The Friday Finisher - Finished me!

Last 24 hours - lots of exercise....

Hockey last night at 9.15pm under lights.  Meant I didn't home until 10.45 and then after shower it was into bed well after 11.  We only have the bare 11

Up at 5.30am again this morning to make the 6.00am Cross-fit Class

a games like warmup - a bit of fun

Then a Birthday WOD for Rob - so we had a minute of pull-up Burpees - Sounds short but its hard.

Main WOD - tw0 parts

Part One AQAP - 3 rounds
- 10 Chest To Bar (CTB)
- 10 Front Squats 45kg  (Rx was 75% of BW - I'm along way off being able to do that)
- 10 Burpees

My time 7.58

Then 5 minutes rest
Part Two 3 rounds of 2 minutes doing
- 10 Thrusters 35kg
- As many Pull Ups as you can do in the remaining time (I managed 15 each round) 
Well I did 15 the first round so made sure I did the same - Total of 45 Pullups pretty good - I scaled with the Red Band - Last step before doing these Rx

My Weight - Well finally the scales moved  87.6 so in 12 days I have dropped 3.9kg

Kettle Bell and Box Jumps

Very sweaty WOD today...

Strength session was Overhead Squats 3 Sets of 3 Reps
I must write my Personal Records down cause I can't remember them once I'm there

Anyway it was nice to come back to the office and this blog and see that my OH Squat record ws 55kg and I think that was a One-Rep and getting the bar from the rack.

We had to do these from the floor, so you use up a bit of energy just getting the bar to the overhead position
Today I started at 45kg, then 50 and finished with 55kg  The last rep was a little wobbly but it was all the way down and back up...

WOD - AQAP 3 rounds
-10 Box Jumps 24inch box
- 20 Kettle Bell Swings 24kg
- 30 Double Unders (or 60 Singles for scale - which is what I did)

My time 9.08

My weight again this morning was 88.8kg  I think my scales are playing games with my head....

A run...

When there isn't an expectation to be at the gym by a certain staring time then getting out of bed is difficult...

I set the alarm for the usual 5.30am but didn't crawl out until 5.47  so that put me a little behind the schedule.

Put my running gear on etc and drove up to the Sign of the Takahe.  It was warmer up there.  We had a mild frost around the house so I was thankful for the decision to run from up the hill.

Ran the Harry Ell track.  My legs were feeling the Squats we had done yesterday.  So the run was steady but easy.  Bumped into an old client from 25 years ago and chatted to him for about 10-15 minutes so was very rested 2/3rds of the way into it.  But late home...

Run was about 42minutes (deducting the say 12 minutes for the chat)

Weight this morning 88.8kg  Same as yesterday - probably due to the Sushi I ate for tea - too much rice...
The Sushi didn't make me feel that great and I was looking for more food later.

Lamb and salad for tea tonight so much better

GREAT start to the week

Apart from having to go to the 7.00am class - all was good

Usual warm up

Strength Session
Back Squat 3 Sets of 3 reps
I warmed up to 80kg for my first, the 90 for second and managed 100kg for my third set
A Personal Record - rang the bell!!

WOD - AQAP  17 min cut off
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Front squats (Rx 65% of BW) I went with 50kgs
50 - 45 - 40 - 35 - 30 - 25 - 20 - 15 - 10 - 5
- Double Unders (or scale singles at 100 - 90 - 80 etc) or DU attempts
I did the singles

My singles are fast and I'm nearly there for DU's so very soon I'll Rx them
My time 14.36

Weight this morning 88.8kg  cool  in 8 days I have dropped 2.7 kgs

Grabbed a Thursday class

Last night I started thinking about what exercise was in front of me and wondering if a run in the morning would be a good thing when I have a game of Hockey in the evening (12+hours later)
ummm - nah, not such a good idea for my legs,

So, decided to grab another Crossfit Class at 6.00am this morning

What an interesting class....

Strength session

3 Sets of 5 reps Power Cleans


WOD - A 3 part, each part 5 min with a 2 min rest between parts
Part 1
5 - 4 - 3 - 2 - 1
- Clean (full clean with squat)  Rx was 90% of BW  I did 60kg 67%... nearly 70% :-)
- HSPU

Part 2
5 - 4 - 3 - 2 - 1
- Hang Clean - I lowered the weight for this 50kg  (It was a bit heavy in part 1 and my technique was shit)
- Burpees

Part 3
 5 - 4 - 3 - 2 - 1
- Press Over Head (get the weight up then press it over head)
- Knees To Elbow KTE

I finished them all within the 5.  The weight probably should have been 55kg which would have been more challenging for part 2 and 3

Weight this morning  89.2kg  In 4 days dropped 2.3kgs  

Really getting it now

Another great class this morning

The work outs are as hard as you make them etc and while I do feel them, the recovery time is shorter now


A good warmup - A set of drills...

Strength Set (2 parts)
6 Sets of 3 reps Overhead Squats - emphasis on good technique so ease off the weight and get down
I got the weight to 45kgs and the squat was well down - had to watch my left knee popping

then,
Good Mornings - 10 sets of 3 reps with basically the bar weight 20kg
Backs of legs were feeling it at the end

WOD 4 mins AMRAP with a twist
- 400m run (once only)
- as many Dead Lifts at 80% of body weight in the time remaining (72.5kg)

Got the height rate up.  The run felt really good and I had lots of energy to throw into the dead-lifts
Managed 33 Dead Lifts   Sweet !

Weight this morning 89.8 (actually same as yesterday).  I did take Tim to movies last night and had some KFC for tea after 9.00pm  oops

Enjoying the Oly Bar lifts

"Oly" - yeah an abbreviation of Olympic Standard Bar.
Although there are different sizes - essentially it's a 20kg bar of a particular size etc that you can put your hands around and is strong enough to put massive weights on the end of....

So, doing bar exercises usually means a starting weight of 20kg....

Todays WOD

First part - Maximum single rep Snatch
Got up to 57.5 kgs - lots to remember as you explode the weight upwards and dive under it...

Second part
AMRAP 9 min
- 1 Power Snatch (75% of max single Snatch - as worked out above)
- 1 Bar facing Burpee (Thats a burpee that finishes with you juming over the bar as you clap above your head...)
- 2 Power Snatches
- 2 Bar facing Burpees
- 3 ...,, then 4..., 5 etc

I go all through 7 rounds plus the 8 power snatches - using 40kgs - Yes I should have done 43kg...so shoot me !

My weight - Well - I am back into Paleo eating.
Yesterday morning 91.5kg SHIT !!!
This morning 90.3kg  Cool start....

End of Wek - 4 classes this week

I didn't get in a run this week although played Masters Hockey last night so I did get some running in albeit stop-start stuff

Todays (Friday) a nice close to the week.  Coach Pete took it

Strength session - Back Squat 5 - 5 - 5
I built this up to 85kg.  My best one rep is 95 so 85 for 5 rep was fine - the last 2 reps were difficult

then...
WOD AQAP 5 rounds of
- 5 Power Cleans - I used 45kg
- 10 Pistol Squats - Alt legs
- 15 Toes to Bar

my time 14.57

Crossfit today - run later...

Stepping up the Crossfit - body is handling these workouts better

6.00am class

after warmup...

Strength session was 3 sets of 5 Floor Presses (like a bench press except from the floor)
I started at 70 and built it up to finish on 80kg for final set of 5

WOD AQAP
75 Overhead Squats - 30kg  (Rx was 55% of body weight - that would have been 49kgs for me...)
Everytime the bar hit the deck - 5 burpees active rest...

My time 7.50  did it in sets of 20 and 15 to finish

New Month - yeeha!!

Did the 7.00am class this morning...

A tough one

Strength stuff
One Rep max Front Squat - 3 lifts
I started at 82.5 for the first, the 85, and finished with 87.5 - possibly could have done more...
Good lifts

WOD AQAP - 15min cut off
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Dead Lift (I did these with 100kg)
- Burpees

My Time 9.56
Felt wrecked at the end

Been a good exercise week

Well the week is over.

I went for a run yesterday and that felt good - certainly better than the last run

Today's Crossfit Class was excellent.  After the warmup we spent about 10-15 minutes doing technique on Pullups.
I'm still not getting the Kipping action right - the swing back and forwards has to generate enough "pop" to be able to pull myself up and in to the bar, then its the push back to start the initial swing forward before the next back and "pop"...

It was good to work on this.

WOD AQAP
21 - 15 - 9 Push Press 30kg
42 - 30 - 18 Air Squats

Fast - I knocked this out in 4.16

Nearly Rx'd it

Great Class this morning.

More weighted strict pull-ups - 3 sets of 3.  Trouble is I can barely do these with just my body weight.  However, I can see that I'm getting stronger - so carry on...

WOD - AMRAP 20min
- 1 x Rope Climb
- 10 x Pull Ups
- 20 Push Ups
- 30 Double Unders (or 90 singles for scale)

I'm still struggling with double unders but managed to to the rest without scale options.
4 complete rounds

By the start of the 3rd and 4th the rope climb was looking difficult/risky  I had ripped some skin off my thumb coming down on the first one and the arms were feeling it

Anyway - very pleased that I nearly Rx'd this WOD - I should gt a skipping rope for home and start practicing the skill..

yesterdays guess was right...

Had visions of doing the 10.0km circuit up around the Harry Ell track plus Sugar Loaf...

But my poor old legs were feeling yesterdays workout more than my heart was.

I started the run thinking I would do it, but within a few steps I realised that my legs needed some time to shake off the Delayed Onset Muscle Soreness (DOMS) that occurs after an intense workout.

So,... I ran just the Harry Ell track approx 6.7km

Ciao

New week

Second week on the new regime of 5 days of exercise (3 x Crossfit, 2 x Running)
and I'll weigh myself mid-week thanks very much!!

Todays WOD - 2 part
Strength - Deadlifts 3 sets of 5 - getting weight near PB
I got it up to 120kg.  If the reps had been lower I probably could have done my PB(125kg) or higher
Anyway 5 reps of 120 had me puffing

AQAP 5 rounds  - I used a 40kg bar for all the squats
- 3 OH Squats
- 6 Front Squats
- 9 Back Squats
- 12 Situps

My time 13min 51sec.  Its a few hours later and my thighs know I've done a good workout.  It will be interesting how they feel on my run tomorrow.

Ciao

Lonely without me?

Hi, (who am I kidding - I'm the only one reading these...)

Anyway - I have been Crossfitting, plus...
I did a class last Friday 14/9th  , Monday, and yesterday Wednesday.  All of these were 6.00am
On Tuesday morning and this morning I went for a run.  Both these runs were hill running on tracks.  I enjoy this style of running more than street/side walk stuff.

Our new puppy's schedule will allow me to get up at 5.30am and either run or go to a Crossfit class.  That is provided Lachie (puppy's name) gets up then too - I take him outside and he gets busy with Number 1s and 2s... then he can jump up on the bed and snuggle with Michele for the last part of hr sleep.  Michele's alarm goes off at 6.30 however she stays in bed til just after 7.00, by which time I'm back home

Weight this morning 89.5kg  Still better than I thought given the cakes and biscuits I have been eating...

Crossfit WODs have been fun

I'll get back to describing each of these in future, however sorry I can't be arsed writing the last 3 down - You just have to trust me...  :-)

Ciao

Pleasant surprise this morning

Hadn't been paying too much notice to my weight each day for the last 7-8 days, and jumped on the scales this morning...
88.8kg - so even though I had been having a few wines and nibbling on breads that I wouldn't usually do I have managed to keep the weight flat....
My expectation was over 90 so - niiiiice !!

Interesting start to this week

Did Crossfit at Lunchtime.

After the warmup we got started on the WOD stuff.  Lots of confusion by the class as to what Coach Nira wanted us to do.  Coach changed what was on the board and not everyone understood.

Anyway - it was a weights session

Power Clean 1 - 1 - 1 - 1 - 1  Supposed to be a lift every 2:30 Nira changed this to a 10 mins get the max lift you can do...

I focused on technique and only got up to 60kg - I know my PB is 70 but the technique needed to get better

Press-Jerk (That's a jerk of the weight from shoulders to over head) 1 - 1 - 1 - 1 - 1
I got this to 60kg as well - showd I should have done 70kg for the Power Clean... oh well

Then as a finisher - take the two weights and drop it to 50% of each
and do two tabata of each
Tabata 30kg Press-Jerk
Tabata 30kg Power Clean

The finisher got the heart rate up and ended the class on a good note

Managed an Early Bird one for a change

Seems a while since I attended a 6.00am Workout.

Oh well - I had only been to one other session this week and this looked like the only way I was going to get another one in.

Two part Crossfit class today after the usual warmup stuff

First part
3 - 3 - 3+ Back Squats - target weight was about 85% of maximum single
Did a number of sets to build up the weight. We weren't allowed to change the weight once we started the sets proper.  I worked it up to 80kg - my PB for this is 95kg (85% is 80.75kg...)
The 3+ set I managed 9 reps

Second part
10 min AMRAP - well actually it was see how far you get...
- 3 Thrusters (30kg)
- 3 Chest to Bar (CTB)
- 6 Thrusters
- 6 CTB
- 9 Thrusters
- 9 CTB
- 12 Thrusters
- 12 CTB
- 15 Thrusters
- 15 CTB  - as far as I got...
- 18...etc
- 21...etc

The end of the round was 21 - a good cardio finisher

Buggered, well nearly

and not buggered in the bad way - ok

The last WOD had a huge effect on my arms/shoulders.  They felt sore and tired all weekend.

I went back to Crossfit yesterday and did a GPP1 class WOD - they have new class structures.  I suppose the previous ones were GPP2/3 level.  GPP1 is for the newbies who are building up strength and technique etc and the expectation is that you would be at this level for about 3 months.  Given how I was feeling this level class would suit me fine and when I saw what the GPP2/3 class were doing then perfect

GPP1 WOD  15min AMRAP
- 5 Pull Ups
- 7 Front Squats (i did 50kg)
- 9 Kettle Bell Swings 24kg
- 200m run

Managed 5 complete rounds - cool !!
And even better - all the Pull Ups were kipping without a band !!!!!!!!!!!!!!!!!

But it is hard on the shoulders

Arms are now hurting

Todays workout backing up from yesterdays rope climbs absolutely killed my arms.

When I say arms - I feel it in the ligaments/tendons.  They are being pulled hard and they sometimes don't have much give...

WOD 20min AMRAP
- 5 Cleans 50kg (rx was 65)
- 10 Toes to bar
- 15 Wall Balls - 9kg medicine ball squat and throw up 12 feet

managed 6 full rounds plus up to the 5th TTB

A good workout - even if it was a struggle to carry my bag back to the office

Should have written this yesterday

I'm getting out of sync with my write ups.  Its now Thursday and I'm about to tell you about yesterdays Crossfit class

But the bad news - my weight this morning 89.2 shit - Its the eating at night that screws things up - the desire to snack is huge (and the glass of wine I shouldn't have had...) - So this morning I made myself a huge lettuce salad for lunch - and will be doing housework tonight to divert my attention from eating...

OK - yesterdays WOD 15 min AMRAP
- 5 Thrusters 40kg (Rx was 70 for men 43 for women)
- 1 Rope Climb

I managed 7 rounds.  My rope climb was "near" the top so a little scaled
Felt like my arms had been shredded

I have a huge problem with thrusters - the position of my hands on the bar from the squat position transferring to the push press is awkward.  The lack of flexibility in my wrists/shoulders is limiting my weight progression.  I can squat a much higher weight, and I can Push Press a much higher weight, but done together the hand position makes this hard

Spring comes early

Another great day - wish I could hang out at home....

Well yesterday I started the day at 89.1kg which was my number from Saturday morning...  so maintaining that over the weekend and into beginning of week was a good effort considering the food etc that I consumed

Yesterdays WOD
Muscle workout and a small AMRAP

Muscle WOD
- Deadlifts 3 - 3 - 3 - 3 - 3 - 3 progressing to maximum

I started at 80kg and worked it up to 125kg - a new PB, very cool

6 min AMRAP finisher
- 10 Lunges with 15kg plate held above head
- 10 Breaking Push Ups

Managed 7 rounds - a good sweat up to close the Crossfit class

I'm writing this up the next day and I did a small 4km run this morning as my butt and inside leg muscles are feeling yesterdays workout. (and I did a 6km run yesterday morning as well plus the game of hockey the night before - obsessed - nah !!)

This morning weight 88.5 - so looking for another drop for tomorrow....

A beautiful day - to sweat...

Weather might actually be on the turn for the better
I could walk to Crossfit (lunchtime) in just my shirt (as in no need for a jacket)

WOD AQAP 20minutes
-  1000m run
then 21 - 15 - 9 of
- Kettle Bell swings 24kg
- Toes to bar
then
- 300 single skips (cause I can't do 100 Double Unders yet...)

My time 17.45
This one is a big workout on the wrists and fore-arms.  gripping the bar for the ToesToBar is difficult after doing the KB Swings.  Your hands are having to do a lot of gripping

The 1000m run gets the heart rate up and then the 21-15-9 just keeps it up there, and then absolutely finished off with skipping!!!

Still - good stuff

Another great Friday Finisher...

Todays weight 88.5 again !!!

WOD - AQAP 30min cut off
- 30 Walking Lunges
- 30 Pull Ups
- 30 Box Jumps (20")
- 30 Double Unders (I did the 100 Single skip option)
- 30 Ring Dips (I did the 30 Box Dips with feet on Med Ball)
- 30 Knees to Elbow
- 30 Ab Mat Situps
- 30 Medicine Ball Cleans against wall 8kg ball
- 30 Swimmers
- 30 Wall Balls (Squat and throws- up 12 feet)
- 3 15ft Rope Climbs (I managed 2 and then did one of the optional 30m bear crawl)

My Time 23.44 - A great work out

That wa the first time for rope climbs.  I did nearly 2 during the warmup and by the end of the WOD I didn't have enough strength left in my arms to do all 3 - but 2 was fantastic!!

bloody impossible...

well nearly - we are told it can be done but only by the "pros"


Todays WOD AMRAP 10 minutes
- 60 Burpees over bar
- 30 OH Squats (Rx 55kg for men 40kg for women)
- 10 Muscle Ups

Not a chance !!!!
My scaled version
- 60 Burpees - OK
- 30 Overhead Squats 30kg
- 6 Pull ups + 6 Box Dips = One Muscle Up

NO ONE FINISHED !!!! AMRAP - they're having a laugh...
I nearly got to 2 Muscle Up equivalents

The Burpee involved jumping over the bar as you clapped above your head - that alone took more than 6 minutes.  I managed the OH Squats in 2 lots of 15 - I probably could have done 40kg on this

Anyway - it was fun and nice to see how it killed everyone. 

Weight today 88.5  (Seems Thursday is a day where not much changes from Wednesday)

Now its wednesday

Yesterdays (Tuesday) WOD
15 Min AMRAP
- 5 Pull Ups - Strict
- 10 Box Dips  (Rx was Ring Dips)
- 15 Sit Ups

Got through 7 complete rounds and nearly finished the eighth
I was a funny feeling session....

Now its Wednesday.  Had great plans to getup and go for a run, but fell asleep straight after turning my alarm off - so Not today

Weight this morning 88.5 - Good...

Lunchtime CrossFit
AQAP - 3 rounds - 12min cut off
- 5 Thrusters 40kg (Rx was 45kg)
- 10 Kettle Bell Swings 24kg
- 5 Thrusters 40kg
- 10 Kettle Bell Swings 24kg

(yes - it's actually 6 rounds of 2 of those.... - anyway, that's what was written down)
My time 7.05
I should have Rx'd it - but my shoulder was feeling weird and better to keep inside my known capability

Good - my weight on the way down (Again...)

Played hockey last night, and ate sensibly...

So weight this morning 89.4 - Had planned to get up early for a run - but still feeling a little yuck from the big drinking in the weekend.

Booked a Crossfit for this lunchtime....

Not today Josephine!

But I did go Friday and Saturday.

My weight Friday morning was the same as Thu 88.4 - but today 89.9 !!!!

Why - well I went along to a mid-life stag do where drinking lots of beer was in...
I think I put away about 9 pints - probably over 5 litres of beer  SHIT

I knew I was going so I laid off the food big time, and Sunday - well I was nicely hung over so didn't feel like much anyway....
Back on the food and drink wagon.

Saturdays WOD was a grinder...
400m fast as you can - this got us into teams of 2
10min AMRAP (I was teamed up with Nicci - young fit etc)
- 10 Thrusters 40kg for me / 25kg for Nicci
- 10 push ups
- 2 Burpees

We managed 9 rounds - It was a killer on the shoulders

Then to finish - Another 400m sprint
One min Burpees of death
1km warm down run...

Barbell Complex

Well - first thing - a 6km run this morning, felt good as haven't run all week due to pissing down weather

Weight - 88.4kg - that feels better

Todays Crossfit class
WOD 10 "Bear" complexes

- Power Clean
- Front Squat
- Push Press (Front)
- Back Squat
- Push Press (Back)

I used a 45kg bar and finished it in 8.11  took my time, as my technique not too good in transitioning to each action...

Arms shaking after that one

Well - my weight fluctuating - 89.6 ...

Todays WOD was a real mix up

3 parts to it

1. 5min AMRAP  (I managed 4)
- 5 Handstand pushups
-15 Wall Ball

3min rest

2. 5min AMRAP (I managed 5)
- 5 box tricep dips with feet up on a ball
- 15 Kettle Bell swings (I used 20kg KB)

3 min rest

3. 5min AMRAP (I managed 3.5)
- 5 Pull Ups (Strict)
- 15 Situps (full crossfit version)

The last AMRAP was hard as my hands were shaking from holding the kettle bell.  I did the pull ups with a green band

Last third of the 21 day challenge

Well its the start of the last third (7 days) of the 21 day challenge that I decided to put myself on

Argh - I didn't stay disciplined over the weekend...  Although I thought I would have been OK.
I did put back a few glasses of wine on Friday/Saturday and Sunday nights - but didn't eat more than I usually do...
I didn't get a run in on Monday morning and weighed in at 90.1 - yep a little depressed at that

Did Crossfit class at lunchtime yesterday and a game of hockey last night.  Ate left over lamb roast (yes with the veges as well) for both lunch and tea - This morning I was feeling a bit tired still so didn't get up early
Weighed in at 89.2
Anyway - I still have 1.5kgs to lose to get to where I was at the end of last week nd I DO want to be further on than that when I get to the end of 21 days (next monday).  So better start planning on a disciplined weekend

Yesterdays WOD
15min AMRAP
9 Deadlifts 75kg
12 Pushups
15 Box jumps 24inch

and yes these were the Rx numbers - while I was the slowest getting through this I was happy that I didn't need to scale this one. I did 5 complete rounds, and was within 5 box jumps of completing the 6th !!!!

Muscle day - BackSquats and Press

Plenty of grunt today

Its hard to gauge what weight I should be doing when I can't remember by PBs

Anyway it was a good Crossfit session

Back Squats 3 sets of 5 plus a "til failure"
Press 3 sets of 5 plus a "til failure"

The bar was on the rack so no lifting from the ground
With the back squats I got it to 80kgs and the final set I got 8 reps in
The press 45kgs and final set of 8

Weight this morning 87.7kg

Rx'd it - Just

Rx - refers to the "full prescription"  (as in not scaled back...)

I'm typing this about 30min afterwards and my hands/arms are still shaking and my legs feel dead!!

I just sneaked in under the time limit too...

AQAP 3 rounds (20 min cut-off)
200m sprint carrying medicine ball
20 24" box jumps
20 Kettle Bell swings (24kg)
20 Thrusters - 20kg (thats squat and then raise bar above head

My time 19.24
(Fastest guy was in under 11 min) - Well - I am 49 years OLD

Weight this morning 88.3 - up .4 from yesterday - I did quite a bit of red meat and more apples than normal...  Anyway the run this morning(6km) plus this WOD today nd the salad I'm just starting should put be back on downwards path...

Cheers

Are my arms still attached?

Mid-week and my arms feel like they have been pulled away from body!!

I'll be back at Crossfit tomorrow but I'm wondering if I will survive.

Today's WOD looked straight forward, but as usual first look alwys fools

AQAP (12min cutoff)
12 - 15 - 9
Push Press - I used 40kg
Toes to Elbows

The gripping the bar and getting the toes up was hard!!
I could have lifted more than 40kg but my arms/shoulders are feeling weary

Weight this morning: 87.9

Worthy of a post on its own

Morning,

Well it was a big day exercise wise yesterday - the run at 6.00am, Crossfit at 12.15, then a game of hockey at 7.20pm - the thighs were feeling very shredded last night.

This morning - I had already decided that a small lie in would be beneficial and on waking my shoulders were feeling yesterdays WOD...

BUT, there's more...

Jumped on scales - 87.9 !!!

Very motivational!

Monday WOD with Coach Ken

Got a good sweat on



5 rounds (20 min cut-off - but not for time - Just Quality!!)
10 Snatch Push Press (bar on shoulders behind head, wide grip and then push up) 40kg
10 metres Lunges with 20kg above head
10 metres Broad Jumps

Rx for the snatch push press was 60kg - so still working my way towards that

Still feeling muscle weary/sore...

Start of the second week.  The Friday WOD is living on in me... The muscles around my shoulders are still sore.
Didn't weigh myself over the weekend.
Went skiing on Saturday - went hard for half a day, best snow so far this year.  Knackered.  Ate reasonably well, until the rugby game that evening where I drank a few too many beers and snacked on chips,nuts etc
Oh well...

Sunday I was back on the "wagon".  Ate an egg and bacon breakfast around 11.00 then had just apples and a handful of nuts as snacks through to tea time.  We had so many left overs from the last 3 days, we didn't have to cook any tea.  So I had some beef bourguignon and roast veges re-heated - very yummy. About 45min of Squash with Michele and then a couple of glasses of wine before getting to bed

This morning (like last week) I got up and went for a 6km run.  I'll do the Crossfit class at lunchtime.  I also have a game of hockey tonight - SHIT !!

Anyway - the good news.  Scales said 88.6kg this morning (2.7kg loss in a week - I'm happy with that)

Friday finisher...

Friday seems to be an intense workout day - aerobic...

First thing though - Weigh in this morning 89.2kg - same as yesterday - got to be careful

20min of a WOD called "Chelsea"  (nb: many of the WODs have names)
5 Pullups
10 Pushups (breaking)
15 Air Squats

Start a round on every minute- I got to 10 rounds (10 minutes)
Then a rest minute, then we got to carry on at scale
4 - 8 - 12 of the above.
So for the remaining 9 minutes I smashed them out at 4-8-12 etc

What did that work out to be:
86 Pullups
172 Pushups
258 Air Squats

Whats an Air Squat?  A squat without a weight....

Good and intense!

Hi again,

Well managed a short run this morning 4.0km - legs feeling tired from this week already

AND - went to Crossfit at lunchtime

Todays WOD  AQAP 20min cutoff
100 Double Unders (DUs)  This is skipping.  the scaled version was 250 single skips!!
20 - 16 - 12 - 8  - 4  Overhead Squats
20 - 16 - 12 - 8  - 4 Toes to Bar
100 (DUs)  The scaled version was 250 single skips!!

I haven't mastered DUs yet so single skips it was - 500 in all!!!
The Overhead squats were a big sets - I did this with 30kgs
Time: 16.14 

Weight:  89.2 - good!

A new month

OK - I have managed to do 15 Crossfit classes in each of the previous months.  Yes the first month was short as I only started on the 8th of June.  The beginning of July was buggered due to illness.

So, here is hoping the August goes smoothly

Todays WOD
10 rounds for time  (AQAP with 15 minute cut-off)
The rounds were a falling number 10 - 9 - 8 - 7 - etc
Front Squat 45kgs
Kettle Bell Swing 16kg

Nutted it out in 9min 22sec - massive sweat on.  Then coach had a us do a cruel finisher Burpees and Wall Throws....

Crossfit was at lunchtime - and this morning I did another 6km run roughly 35min

oh - and the weight this morning 89.8kg  on track...

Awful weather - great WOD

Todays WOD - Overhead Squat

Nice big warmup - outside its raining heavily...

Overhead Squat
5 Sets withe these reps 5 - 3 - 3 - 3 - 1 (and an extra 1)

Straight out strength and technique
Locking out the arms above your head and keeping it straight up while you go done into a full squat and back up again
I started at 30kg which seemed light, but when I built it up to 45 the set of 3 reps felt hard
Doing a single rep seemed easier as that's all I needed to focus on

Coach allowed us to do an extra 1 rep set to see if we could push it higher - that allowed me to get up to 55kg - Very nice.When your holding the weight up over your head the technique becomes very important!!

Disgusted, but more committed

The battle with my eating has been a depressing episodic!  One week big improvements then a couple of days where my determination is screwed and a few wines/beers and I'm binge eating the breads/rice etc - and the kgs go back on

OK - So what am I doing - 1. writing my goals down, 2. Sharing the goals with those eat home so they know

The goals: 1. 82 kg maintainable weight 2. Run a half marathon, 3. Rx the Crossfit WODs
This will be hard, but its achievable even for this 49year old man!!
Yesterday I weighed in at 91.3 - Today 90.4  - lost 900grams  - I ate better - NO BREAD, NO RICE
Had a lighter lunch - a quasi Ceasar Salad

Food wise - No BREAD/PIZZA - No SUGAR
There will be a small amount of give and take on this.  Food tonight is Nachos (Mince/tomato sauce on corn chips and cheese)  I am wondering how to handle this meal - probably need it to be just the mince sauce and a salad....I'll keep thinking about it

CrossFit yesterday and a 6km run - so I did keep the metabolism firing which would helped

Yesterdays WOD - 5 Rounds AQAP (12 min time limit)
5 24" box jumps (Rx was 30" - I'm not there yet...)
10 Situps
15 Pull Ups (Kipping with Blue Band)

Knocked it out in 9.00 min - A good sweat.
The Coach explained that this WOD was all about getting the heart rate up and holding it up - no resting.  It worked

I do want to get the Kipping Pull Ups going without a Band but hat wasn't the WOD to try it on (advice from Coach)

Ciao

Muscle week continues....

My arms feel like they are being pulled from their sockets

Todays WOD was short and intense, and following on from the last two days made it tough
 7 min AMRAP
3 Power Cleans
6  24" box jumps
9 Breaking Pushups

I managed 4 rounds.  I had put 55kgs on the bar, figuring that I had managed 70kg Cleans yesterday.  But as part of the warmup we had done 3 sets of max Strict Pullups - so shoulders were getting weary already

On my 2nd round I started to struggle with the Power Clean and a dodgy technique meant I dropped the bar against my torso giving my back a twinge - yeow!!

The caoch talked me through what I needed to do and I got through the next 2 rounds concentrating on the "dropping under the bar" and getting those feet out and squatting down - Still not that good at this and until I get this sorted the weight will stay low.

As it was only 7 min - we did a few finisher shuttle sprints

YES - I JUMPED ON THE SCALES - 90.3kg...  Feels like starting again...

Seems we have a muscle week, maybe?

Todays WOD was Cleans
7 sets, with these reps 5,5,3,3,3,1,1
Start at a lower weight and keep adding to achieve a maximum
I start ed with 40kg and finished with 70kg - I'm happy with this being my first time at setting a max for the Clean

What's a Clean.  Its the "clean" part of the Clean and Jerk Olympic weight lifting
The trick is getting enough momentum on the bar going up so that you can get underneath it in a full squat position and then up to standing.

I used to think I could never do this with the dodgy knees I have, BUT if done correctly then the muscles are doing the work and not the joints!!!


And no weight to report as I forgot to jump on scales

So - back onto the weight thingy..

A good 20 min AQAP WOD this morning

I didn't get it finished in the 20min
30 OH Squats - I did this with 35kgs (Rx was 40 !!)
30 Chest to Bar
30 Power Snatch (From ground to above head in one movement) 35kgs
30 Toes to bar - at this point looking at the clock I dropped back to 20 reps
30 Sumo Power lifts 35kgs (wide legs pull bar up to below chin - quick) (20 reps)
30 Medicine Ball Squats (squat and shunt ball up the wall) (I did 20)
30 Kettle Bell Swings) ( I got to about 8...TIME!!)


Eating and drinking a bit too much over the weekend - Didn't weigh myself,, but back on the wagon today and will weigh in tomorrow

Crossfit: End of a bloody hard week

Went along to the lunchtime class

After an easy warmup etc

IT WAS DEATH BY BURPEE!!!!!
20 min
1 burpee the first minute, 2 the next, 3 the next minute etc
I got through the 14th minute 105 burpees
We then got a rest minute and then start again at 5 per minute adding 1 again for each next minute - So I managed another (5+6+7+8+15)  41

WTF is wrong with my scales

Thought yesterday was a light meal day, with an average tea...

Scales 90.3kg

OK - I did have two Flat Whites, and a Milo before bed with some fruit loaf - But up 500grams - really!!

Some grunt

Todays Crossfit class was a big lift day....

WOD 7 sets of 3 Back Squats over 20 min

This meant that we could start at a weight and add more each time
I started at 70kg and by the seventh set I was on 95kg

My own weight this morning - same as yesterday 89.8 mmmmm

by comparison....

Todays Crossfit class seemed too easy by comparison with the last two days.

Still good!  - This was a lunch time session

WOD 7 rounds AQAP (limit 15min)
3 Squats (I used 50kg)
6 Clapping push ups
9 Toes to Bar - The tough bit

My time 11:37
And seeing as we did so well.... teh coach decided we could finish with a Tabata - Air Squats
Tabata - 20sec Action, 10sec Rest.  8 rounds

and my weight this morning 89.8 - I had a bad food day yesterday :-(

...and todays was HARDER!!!

Shit a brick!  the WOD was a heart stopper...

argh - back to the beginning - Got up early and did that 4km run I did last week - took a minute off the time - cool.  And this felt good even though I played hockey last night

Weight this morning 89.3 - another great day shaping up

Booked in the lunchtime Crossfit class
WOD 5 rounds AQAP (25min cut-off)
-20m walking lunges holding 15kg plate above head
-21 Burpees to plate (full burpee and jump on plate and clap above head - that shit was tough)

Did it in 19:38 min  Heart rate was through the roof.  Had to break burpees into sets of 7 to get through each round

Bloody Hell!

What a start to the week.....

A very easy warm-up was followed by a bastard of a WOD

20 min AMRAP
"As many Pull Ups as possible"
every time you dropped from the bar - pick up a Medicine Ball (9kg) and run 200m
I was doing this scaled (as in using a medium band)
I did 101 Pull Ups (kipping)  these were my sets 20, 15, 15, 10, 10, 11, 10, 10
NASTY !!

Weight this morning - yahoo 89.9kgs (love it when the first number is an 8
I have a game of hockey tonight and another Crossfit class schedule for lunchtime tomorrow - cool

Ciao

Black Friday yesterday

Turned out to be a nice sorta day for Friday 13th

Got up early and did a 4km run
Weighed in at 91.4 Usual breakfast. 2 egg omelette with mushrooms and coffee

Did a Crossfit class at lunchtime. It was good, see below

Had lunch with a friend from Australia, ate a Ceaser salad- very nice Spent up large to cook a nice meal for my partner. Eye fillet wrapped in bacon, potatoe wedges baked, and a big green salad. Yummy

This morning(Sat 14th), jumped on scales.... 90.5 good eating pays off

Friday WOD 10 rounds AQAP, with 15 minute cutoff

3 cleans
6 24" box jumps
9 reclining ring pull ups. This was instead of the Rx Rope climb that I haven't developed the skill for yet

At the 15 min mark I had done 7 rounds. The cleans I did with 50kg

Felt sick....

A bit queasy this morning and then during the WOD I contemplated using the puke bucket...

Notwithstanding, another good class today

WOD 20 min AMRAP
10 Strict Pull-ups
10 tricep dips
200m sprint

I managed 7 rounds !!  Used a green band for the pull ups and the final one I "kipped"  so that I could finish quick to get the seventh one finished

Weight 91.4kg

Ski day

No fitness class today, just a day gliding gracefully (shut up) down piste slopes. Beauty day! I did pop on the scales this morning 91.5 maybe the scales were having a bad day yesterday.... Anyway, booked in for Crossfit tomorrow morning Ciao

WTF scales

A good Crossfit class this morning, but the shock came later

So I started my better eating routine yesterday
Eggs for breakfast (no toast), couple of apples during the day
Some sushi for luch, sitting with my Dad beside his bed in hospital
Played hockey last night
Did eggs again for tea, then had a couple of glasses of wine and some potato chips/crisps (oops!)
and the bloody scales this morning said 93.4 !@#$%^&*
Maybe I'm retaining stuff....

OK - todays 6.00am class

After the warmup we did a Deadlift routine 7 sets of 3 lifts over 15 mins  We could increase the weight as we did each set (a set every 2 minutes)
Cool !!! - I increased my lift weight up to 110kg  120% of bodyweight (shutup)

Then a 10min finisher
20kg plate thrusters on a falling number 10-9-8-7-6-5-4-3-2-1
with 20 DU skips in between (or if scaled then 70 single skips)

Well I had a shitty skipping rope that lost its shape and kept catching my foot - and doing 70 single skips does soak up time specially if you have to keep resetting....

So today I was a DNF - got down to the number 3.... a bit bummed at that, but not the only DNF

Sickness is gone, but....

Well, it seems like like I ate my feelings !!

Jumped on the scales this morning 92.8kgs  Shit! now its real
In 9 days managed to put 2 kgs on - no exercise, bad eating, and feeling like crap

This time I'm started - The goal 85kgs stat!

Went to the 6.00am Crossfit class - massive shoulder workout - yeeha
WOD: AMRAP 20min
5 thrusters (that's a squat plus plus jerk of the bar above your head) I was using 30kg
10 Wall Walkers - they take a lot of time and kill your shoulders
15 full situps

I managed 4 rounds...

a bit sick...

Well I have managed to pick up a lung infection.

I'm on antibiotics, and each morning I feel like I cough up my lung and wring it out before putting it back.

Hopefully, by tomorrow I'll be able to partake in some exercise again.

Another complicating factor is my father who is in hospital.  I'm spending some time there this week

Ciao

Getting serious about weight goal

Hopped on scales today. 90.6 Not bad considering we have shifted into new house. Been a stressful couple of weeks. Time to cut back on alcohol, bread, and sugar. Crossfit has been good at keeping me sane! Ciao

30min tough one

Todays WOD was called "Whitten"  Apparently Mr Whitten was a "Hero" (KIA) of the US Armed Forces who particularly liked this workout so they dedicated it to him.

30min AQAP - 5 Rounds of:
22 Kettle Bell swings 24kg
22 Box Jumps (24inch)
400m run
22 Burpees
22 Medicine Ball (8kg) Squat and wall throw

Well - it was a gut buster!! - I managed 3 rounds plus 10 KBs

Fun today....

Cool Crossfit class today.

We did the outside warm up which was OK - a bit cold to start with, but finished nicely warm

Then there was an exercise of seeing how high you could box jump.  The men usually do a 24inch box jump and this was some fun on seeing how much further you could go.
We did a bunch of practice jumps then started adding weight plates to the 24inch box.  I got up to 2 20kg plates on top before I caught one on the toe.  One of the other guys got two 20inch boxes on top of one another plus a 20 kg plate - roughly 43inches!!  pretty good from a stand still

WOD 12 min AQAP
3 rounds of
10 x OHS (Over Head Squat) I did it with 30kg
10 Burpee Pull Ups ( do a burpee on the ground and then straight into a Pullup !!)

Managed it in 7.16

Back at Pioneer Circuit

Busy day today, and decided it suited to go back to the Wednesday 6.10am circuit class at Pioneer

A good cardio program - do a muscle exercise then a shuttle run and the variety comes with the different muscle exercises we did. Pushups, Burpees, squats, Tricep-dips, pistol squat variations (single leg squat with a twist), Slalom jump/squats

You get the idea - A good sweat up and it felt like a loosen-er from the Crossfit WODs

Ciao

Tuesday lunchtime

A good cardio style workout today that also did the shoulders in....

WOD - AQAP 20min 5 rounds
10 Wall Walkers
10 Toes to Bar
20 Box jumps (24inch box)

Well I got within a couple of minutes of getting 4 rounds done
3 rounds plus Box Jumps + Toes to bar
It was hard and only 2 very fit guys got it finished
It was nice to be at the Rx level for this one, even if the time was hard to crack

3rd week

The start of the third week was sort of interesting

My shoulders still feel sore from the previous week, but I went anyway

WOD 3 rounds AQAP
7 x Clean and Jerk - I used 40kg
7 x Muscle Ups, but at L1 I did the alt 5 x (3PullUps + 3 Triceps Dips)
 The pull ups are getting better, and  using a weight I can handle on the bar is allowing me to focus on technique, cause good technique does make it easier...

6.00am class

Another hard shoulder workout - been a real week of it....

15min AQAP WOD
21-15-9   (i.e. 3 rounds with falling reps)

- 30kg Overhead squat - Bar held over your head and do a squat - arse below knees etc
- Pull Ups

The RX was squat with 55% of body weight - I did 33%, and my pull ups were with a blue band

So, I'm sitting at work writing this up and my shoulders feel dead

Weight has been 90.5kg for the last few days - Target is Less then 85kg by mid next month... Its all about the food - No sugar drinks (except wine !) and no bread

Yesterdays WOD

Missed writing this up afterwards - now have to remember, argh yes

We did this 10 min AQAP
I wont bother explaining the full Rx as I'm still a long way from it
15 x Dumb Bell Overhead and underarm extensions  (This was instead of Muscle Ups on the Rings!!)
10 Wall Walkers (Instead of Hand Stand Push Ups HSPU)
50 Squats
400m sprint

I managed this in 6.33
THEN - they said do it again....

OK - its a lunchtime class...

I can't promise to make this blog about early morning workouts only...

I will probably do a couple of lunchtimes per week...

So, today - not a long workout, but as far as backing up from yesterday - it hurt!

12 min AMRAP (As Many Rounds As Possible)
5 Front Squats - 40kg
10 CTB (Chest To Bar) like a Kipping Pull Up, but you go another 3 inches higher!
50 single skips (well that's what I did - the Rx is 20 Double Under skips - need to practice the technique

I did 5 complete rounds...

The CTBs were hard as this was the same muscles that got a hammering yesterday - The guys told me afterwards that it likely that these muscles will get a rest now for the rest of the week - phew!

Ciao

...a purpose?

I started this blog with the intention of gathering some like minded folk
Who?  oh yeah - folk who like to get up[ early and fling themselves around a gym.  And I mean flinging themselves around based on what someone ese says - early bird boot camp style of thing.  Circuit training etc

Well that was a couple of years ago, and now I've finally got something to say.

I joined a CrossFit Gym CrossFit Canterbury.  Just started my second week, I'm sore but loving it.

So I will use this blog to write about the class I just did (or was done in by) as each class is different (love that)

Todays:  AQAP (As Quick As Possible) 18 mins
15 rounds of:
5 Pull ups (Kipping)
10 Push Ups (Breaking Push ups)
15 Squats

Well at the 18min mark I had got to 14... so I qualify as a DNF 14
Knacked !!  Do the maths  14 x 10 Pushups - They were the hardest part so I did 140 !!
Kipping Pull Ups are a pull up with a swing technique that make it easier.  I'm not strong enough to do these unassisted - I use a heavy rubber band under my foot that helps (a lot!!)

Anyway - I hope to track my progress through this blog, till eventually I'm doing all the routines at "Rx" (thats the prescription) instead of some lower level...

Ciao