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.....