Clothes are either fitting better or

Yeah - so some of my clothes now seem like sacks...
It's a problem being slightly big for "L" sized shirts and yest "XL" look like sacks

Why? well my weight is now 93.4kg - over 5.5 kgs now since 6th Jan

Exercise needs to increase now.  Did a Crossfit comp in the weekend and felt a bit sore the next day.  More met-con and more shoulder/chest and back strength work.

Also need to see how Wall Balls and Thrusters are going to feel

Ciao

The next week

Well my weight is now 94.3 - A week ago (the 6th) it was 99, and of course on my last post it was 96

All things considered The Paleo Way is working for me

I'm back on the exercise treadmill (so to speak) and getting some of those skills back...

Double Unders - getting there - I can string 10-12 now, just not consistently
Bar Hang - to improve grip strength is coming along
Leg strength is proving difficult, as cycling is the current plan

To do:
1. HSPU
2. CTB
3. Rope Climb
4. Snatch
5. C&J
6. TTB

Wow - nearly two years...

OK - so it's not good news on a lot of fronts...
1. current weight 96.0kgs
2. Bad knee - cartilage knee fissures, in other words when I squat deep it hurts (swells)
3. Uric Acid in the blood - now on daily allupurinol to keep this down - seems to be working

As far as Crossfit is concerned I have been on a break while I try to get my body worked out.  However I do have enough kit in my garage now to do strength and cardio stuff

The 2015 Open was a great event for me, but I was too heavy, and the final 15.5 Thrusters really hammered my knee and bought all the health issues to the fore.

Managed to break through on Muscle Ups - did 9 in The Open wod

OK - so what now...

A. Paleo - the Pete Evans way
B. Strength and Met Conditioning
C. Learn to run in the "Natural"method (or Pose depending on your definition)
D. Get weight back to where it was at the end of 2013 i.e. 88/89kgs
E. Do the 2016 Crossfit Open

Been a while

Well I'm 3 weeks into "The Open"  Scoring OK, and a lot better than my showing last year

Motivation is down in a few other areas - specially Work.  I think it's my poor sleep that is making me feel distracted.  Rather listen to music or watch a movie instead of doing the (sometimes) trickier work.

I'm not watching my weight and I sort of know that I'm 3-4 kgs heavier than I should be.  This won't be helping my sleeping.  However I have cut back my caffeine each day.  Just two strong cups per day, then green tea

What to do? 

"Fight Gone Bad" last night

Wow - FGB is an evil little WOD
They made us do 5 rounds !!!


Got up and went to 6am class
Strict press for skill/strength work then a 12min AMRAP (8 Burpees, 8 Thrusters)
Coach T "Pete you do the Rx weight right!"
Argh - 45kg Thrusters

managed 6 rounds plus 8 burpees
happy that all thrusters were done unbroken

Weight this morning 90.7

Busy schedule - and now it's February

So my weight is 91.8kg...  Too high

Trying to eat as clean as I can, but a few sugar treats are finding there way in...


Workouts have been good.  Doing the extra weight-lifting routines and the usual Crossfit WODS

So many strength elements to work on.  My fore-arm (grip) strength got found out yesterday.  KBs and PUs left my forearms smoked!

Monday yet again - how does that happen?

Seems like I get to Monday each week ad wonder how my diet and training seemed to go all wonky.

Well mostly my diet.
Weight this morning 90.7 - I think a bit of this is due to the sweat released on the WOD

Having difficulty with my left hand - it needs strapping to firm it up to be able to hold the bar overhead

6.00am was Snatch 1RM and then a WOD 15 AMRAP
I did technique work on the Snatch $0/45kg of high hang to work on speed of the last pull and getting under quickly

15 AMRAP
- 100m run
- 10 bar burpees
- 10 SDHP 30kg
- 10 Thrusters 30kg

Did just over 4 rnds
The thrusters were hard with the hand injury -Can't grip the bar enough to aggressively do the thrusters.  Pity cause my running and burpees were great.  SDHP was OK - need to work on those...

Diet is the biggest challenge

My workout effectiveness is getting better

My "engine" is stronger - doing a 15min WOD I can keep the energy throughout and have enough to push harder in final minutes

BUT - I need to be a little lighter for those body-weight exercises

Weight this morning 91.8kg  - must get it down to below 88 before the Feb comps...
My body shape feels good, but...

I have done 6.00am class for last three days
Monday - DeadLifts - did a PR 165kg  (15min WOD)
Tuesday - 35min cut Barbara - managed 4 rounds - would have needed another 3 min to finish this
Wednesday - Back Squat 3 rep sets plus ME  110kg 7 reps  and 15min WOD 5 C&Js + 10 TTB (6 rounds)

All good stuff

Friday again - end of first week back

Not quite finished for the week - at least 1-2 more exercise related things to do

Yesterday - did day 2 of the Cal Strength program - It's taking too long - I need to move more quickly through the warm-up and movement prep stuff - as well as pacing the core lifts quicker

Did 6.00am this morning
Power Cleans - stayed on 65kg - happy to focus on technique
WOD 15min AMRAP
- 20 Wall Balls
- 8 C&Js  40kg

managed 6 complete rounds

Weight 90.6 after that...

Day 2 of Cal Strength program - Thursday for me

So 4th day in - body is a little weary - so no big met-con for me today...

Just the day 2 Cal Strength program - oly drills and FSs

weight this morning 91.6 - yesterdays number was sweat assisted I think

So that was Christmas - welcome to 2014

Last weight recording was 89.6 on the 18th
Yesterday (7th Jan) 92.3kg  so nearly 2.5kgs added over the break - not bad for all that drinking and bad food choices!!

This morning 91.1kg  - clean eating and back into exercise is working

Started the prep work for The Open on Monday
Monday 6.00am class plus early afternoon weight session(Calstrength) program
Tuesday 12.15 class "Sweat Buster"  33min - lots of DU's awesome
Today(Wednesday) 6.00am class so far - think I will rest for the balance of this day, a my body still in shock from the Xmas/NY break.  Will do todays strength program tomorrow, and then Fridays program on Saturday (at this stage)

mid-week already

Interesting that I can't get the daily updates in here if I workout at lunchtime....


So yesterday(Tuesday).... weight was 90.2 shit!!!
And at 12.15 did the class
"Filthy Fifty"  (30min cut)
- 50 Box Jumps
- 50 Jumping Pull Ups
- 50 KB Swings
- 50 Walking Lunges
- 50 Knees to Elbows
- 50 Push-Press 20kg
- 50 Wall Balls
- 50 Burpees
- 50 DUs

I finished but not within time  32.10   I did Rx it when most didn't
DU's at the end were good

Now its Wednesday
Weight this morning 89.6
Going to do the 12.15 class again

Last full week before xmas break

Been a good weekend

6.00am class this morning

Strength session:  1RM C&J
Only 15min to work this up after skill drills
Posted a 80kg - same as about 3 weeks ago

WOD: 10min AMRAP
- 8 Box Jumps
- 12 Thrusters (rx 42.5kg) I went with 35kg

I think I did 7 rounds...

Weight this morning 89.6 - pleased about that after the drinking/eating weekend I had

Sweaty Thursday

Weight this morning 89.3...


Mid-day WOD
basic warmup then a few practice moves for the WOD and then we were into it

AQAP (25min cut)
- 25 HSPU
- 50 TTB
- 800m run
- 75 Push-Press 35% of 1RM so approx 25kg
- 150 DU's
- 400m run

Gutsy WOD - my time 24.10   stoked that I did the 150 DU's

Good start to Hump Day

Weight 88.8kg - not bad considering the crap I ate last night - must have been very down on carbs

I did yesterdays Sweat Fest Tuesday:
AQAP
- 400m run
- 50 Wall Balls
- 400m run
- 50 Bear Crawls
- 400m Run
- 50 Knees to Elbows
- 400m run
- 50 Burpee Box Jumps
- 400m run

time 28.11 - a tough bastard

This morning...
Strength Session:
Front Squats  5 - 5 - 5ME
Pushed the warmup along and then did 90 kg 8 reps

WOD - AMRAP 15 min
- 50 Push Ups
- 50 V-ups
- 50 KB Swings
- 50 Air Squats

managed 280 reps

Two more weeks before Xmas (sort of ) starts

Two more full weeks.  Not ikely to do much in the 2 days before Xmas Day (Thats Mon/Tue)

This morning:  6.00am
Strength Session:  Push-Press
15min to find 1RM - managed 80kg

WOD - 12min AMRAP
- 10 Thrusters (Rx 55/35) I did it with 45kg
- 10 TTB
- Clean & Jerk - kg as above

Manged just short of 3 rounds...

weight: 89.9  gosh - I'm all over the place with this

Been a tiring week

Muscles are sore this week - somehow everything was stepped up

Weight this morning 89.3 - yeah I had bad food experience last night (KFC) - back to healthy tonight and rest of weekend (except for wine)

This morning we did Snatch drills - supposed to be 5RM, but I stuck to 40kg and worked technique.  Got some great tips from the coaches

WOD - 10min AMRAP
- 15 HR Push Ups
- 15 KB Swings

Managed 7 rounds

Lunchtime sweat fest!!!

Did the 12.15 class today
A body weight Crossfit WOD - a nice change

AQAP 35min cut off
- 100 Box Step Ups 24"
- 90 Double Unders
- 80 Mountain Climbers
- 70Air Squats
- 60 Situps
- 50 Walking Lunges
- 40 Burpees
- 30 Box Jumps 24"
- 20 Push Ups
- 10 Pull Ups
- 200m run

time 25.29  Finished last but there were some notable achievements
1. 90 DUs  did them all.  The scale was 220 singles
2. did all the Pull Ups without a break and while 10 isn't a lot, after all the rest I was feeling shagged!

Weight this morning 88.8

Reducing DOMS - good article

http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1079/Nine_Amazing_Ways_To_Reduce_Post-Workout_Muscle_So.aspx

Two great Met-cons

Did the 12.15 class yesterday

35min endurance met-con
5 rnds
- 200m run
- 10 Jumping Lunges
- 5 Jumping Pull Ups
4 rnds
- 200m run
- 10 Box Step Ups
- 5 Burpee Knee Tucks
3 rnds
- 200m run
- 10 Box Jumps
- 5 HSPU (I scaled and held handstand 20+sec)

My base time was 31.35
then you had 1 min rest and the balance of time was 30sec Situps 30sec plank
F'ing hard grind - those 200m runs were a killer

Then this morning
Strength was 3 sets of 5 Strict Press - not so good just 55kg barely

WOD - "Nancy"  16min cut
5 RFT
- 400m run
- 15 OH Squats (Rx was 42kg) I did it with 30kg - feeling a little sore from last two days

My time 15.37  The OHS were good form which was pleasing

Weight 88.1