Training - 19/9/09

Been training at CF Norwest
On Wednesday front squat a 1rm for 110kg
Rested Thursday and didn't have enough time on Friday to train.
Today on saturday I did an AMRAP in 20 mins with Jen of the following
10 box jump
10 burpees
sprint down driveway and up
once one person had finished their 10/run the other person would go.
Got through 9 rounds.

Training - 11/9/09

Training
Thursday - Squat - 3 x 5 @ 120kg at ITAC.

Friday - Went back to training at CF Norwest.
AMRAP in 20 minutes
400m run
15 burpees
15 KB Swing - 24kg
50 Double Unders

3 Rounds and a 300m run.

Need to get fitter, felt real heavy running and during the WOD.

Squats, Press - 4/9/09

Training for Friday
Was still a bit sore from tuesday and wednesday and wasnt really ready for training hard to muster up some intensity.

Squats - 3 X 5 - 120kg - 5, 5, 4
Press - 3 X 5 - 47.5kg - 5, 5, 4

15 thrusters, 15 burpees, 15 kb swings - felt smoked
Practised a few thrusters and did the kellyville mile.

Felt shagged no ab work today.

Clean, Bench And Helen - 2/9/09

Trained in the morning and afternoon.
Was quite sore today all over in the traps, quads and glutes. Id say traps from the thrusters and pull-ups and quads and glutes from those squats.
In the morning did;
Power Cleans 4 X 5 60kg, 60kg, 60kg and 65kg
Practised Handstands against the wall with not much success.
METCON
Helen
12.22
Felt slow first round was done in less than 3 minutes than took over 8 minutes to do the last two rounds.

In the afternoon
Bench Press - Volume - 70kg every 90 seconds
5,5,5,5,5,3,3,4,3,3.
Chins
10/8/6/6
Practised Back Levers.

Training - 1/9/09

Tuesday training
Slept well and started training at about 11am
Squat 3 x 10 @ 100kg - was one of the hardest things I have done.
Press - 47.5kg (4), 47.5kg (3), 47.5kg (3) - the squats sapped me.

Wanted to do a metcon after this but i could hardly press the squats took so much out of me it was crazy.

I did do a slow ab circuit though
10 med ball snaps
10 Hanging Leg Raise
10 decline sit-ups +20kg
3 Rounds - i think it took about 15 minutes to punch this out.

I then rested and ran a few errands as well as eating post workout and lunch. I then hit my metcon in the afternoon at 5pm.

Fran - 7.52
then a 2km jog with Pinner.

Metcon sucks at the moment, asthma is playing up due to the change of seasons, but like i said yesterday i really want to hit my metcons hard this month.

A metcon followed my some sort of running on every training day.

Rest

Rested since Last Wednesday.
Have taken a week off to reload from Wednesday to Tueday, start of the month. I have not taken a bit of time off like this in a long time and now i want to hit these next four weeks leading into October hard now that I am stronger than before.
I will continue working strength after the rest day and the one day after that before the metcon.
My goals leading into October are;

130kg 5rm Back Squat.
sub 5 min Fran.
Do some kind of running each training day.

As well as this keep improving my presses and cleans. I really want to step my cardio up this next month, start to switch from strength bias to fit bias leading into the warmer months so I also feel a bit lighter.

Training - 25/10/09

Saturday Training
With Luke and Benny at Cook and Phillip
Practised Handstand Push-Ups
Deadlifts - 160 (3), 170(3), 160 (3), 160 (3), 170 (5), 180 (3), 190 (1)
Lunge, pull-up sit-up WOD - 13.02


Tuesday Training
Started at 4pm, had a few errands to run, would of liked to train at 10am.
Squat - 5 x 3 - 120kg (5), 120kg(2), 120kg (1).
Press - 5 x 3 - 50kg (5), 50kg (3), 50kg(3).

Metcon
100m Sprint (Pull-Up bar to start of driveway and back)
6 Right Arm KB p/snatch 1 pood
6 Left Arm KB p/snatch 1 pood
12 pull-ups
13.41

Ab Circuit
10 med ball situps
10 hanging leg raise
10 decline sit ups +20kg

On a whole training today sucked ass not sure if it is because I have stopped eating as much food because if its that I will start eating more again. However I am more inclined to think it was because of the weekend, hard workout on Saturday not a proper recovery mixed with no dinner, alcohol and crap food on Sunday is a recipe to train like shit during the week.

I was dissapointed with the session especially since i had been feeling solid and my training had been dialled in lately just gotta pull it together and hit it harder tomorrow.

I want to put in a short WOD 10-15 after the main one just a BW WOD or something really light and less than a few minutes just to amp that intensity right up.

Training - 21/8/09

Friday Training
Trained at 9 am due to work.

Squat - 117.5kg (5), 117.5kg (5), 117.5kg (5) - New PR
Bench - 70kg (5), 70kg (5), 70kg (5)

Quick Tabata Double Unders - 20,20,13,16,13,13,15,7.
Bar Thrusters - 10,8,8,8

Ab Circuit 1 round
Med ball
Hanging leg raise
Decline +20kg

Strength feels good I am feeling solid at the moment but a bit to heavy think i might need to trim down, I will keep training how I am but not eat as much still more carbs but not as much as i have been downing.

Squats felt good when finished although they were a bit harder not sure if it was because it was in the morning and i was still a bit sore from the DL's the other day.

Overall I am training well and it feels good.

Training - 19/8/09

Wednesday Training at Home
Bench 10 sets of 5 every 90 seconds @ 65kg.
CF Football programming
Max pull-Ups - 3 min rest
12/8/7
Metcon
5 Rounds
20 metre bear crawl - from garage around clothes line and back
5 Deadlift 140kg
10 Burpees
12.05

10 hanging leg raise
10 decline sit-ups +20kg
10 hanging leg raise

Metcon was tough but feels good to be training hard and with decent intensity again.
Bit dissapointed with my pull-up performance same as last week.

Training - 18/8/09

Training for Tuesday - following CF Football.
After a light session yesterday and a rest on Sunday so basically 2 rest days, felt good.

Squat - 3 X 5 - 115kg (5), 115kg (5), 115kg (5) - New PR
Press - 3 X 5 - 47.5kg (5), 47.5kg (5), 47.5kg (5) - New PR

AMRAP in 15 minutes
10 Inverted Rows - feet elevated
10 Push-ups - Parallettes and feet on box.
9 Rounds

Ab Circuit
3 Rounds
10 Med Ball snaps
10 Hanging Leg Raise
10 Decline Sit-Ups +20kg

Training felt good happy with squats and Presses, feeling strong probably from the rest and the amount of food I have been eating at least 3000 cals per day.

training - 15/8/09

Max Pull-Ups X 3 - 5 min rest
12/11/8

For Time;
15 C & J - 50kg
50 Double Unders
10 C & J
25 Double Unders
5 C & J
13 Double Unders
- 14.35

Technique was sloppy jerks were push presses that i would press out and half the cleans i didnt snap my elbows around quick enough really have to work on o-lifting technique.

Training - 14/8/09

Friday training
Ran a mile first thing in the morning with some 200m intervals to finish with.

Afternoon training
CF Football programming.
Squat 3 X 5 - 112.5kg, 112.5, 112.5 PR
Press - 55 (2)

"Volkswagon"
21-15-9
BW Bench
Pull-Ups
Scaled to 15-12-9
65kg Bench
Pull-Ups
12 minutes flat
Bench in the garage at the front pull-ups out the back.

Waited 10-20 minutes and hit a light small WOD with 100% intensity
15-10-5
KB Swings - 24kg
Box Jumps
3 minutes flat.

Then some core work played around with back levers/hanging leg raises/V-snaps.

Training - 12/8/09

Training - Wednesday
Slept well got about 9 hours overnight then another 1.5 hours from 2 till 3.30.
Started training at 5.30.
Diet has been good a feel full but not bloated all day because of the amount i am eating. I think due to this training has been good, probably constant and consistent for about 6 weeks starting to feel solid. I am the strongest i have been at this point also the heaviest i have ever been and still moderately lean.

Training today
Bench press Volume
10 x 5 @ 62.5kg every 90 seconds - could of gone heavier but i noticed at the end of the session that when i tighten up and lower the bar my scap slides up will focus on fixing this next session.

Following CF Football
Max Pull-ups - 3 min rest
12/8/7

7 Rounds for time
3 Deadlift - 140 kg
5 Clapping Push - Up
7 Sit-ups ( GHD subbed for Decline sit-ups)

Time - 8.15

Tuesday - 11/8/09

Trained at around 4pm.
Got about 10 hours sleep which is brilliant at the moment only working 30 hours per week - just brilliant. I have time to do what i need to do, set up the business, eat a heap and train.

Front squat 10 X 5 every 90 seconds @ 70kg - to get some good volume in and i find it promotes a good hormone response - first time front squatting in a while felt good after about the fourth set - good but brutal.

Then a CF Football WOD
4 rounds
12 2 pood KB swings
12 Knees 2 Elbows on rings
12 Double Unders
11.40
Was suppose to be 21 reps but i scaled it, was brutal but felt good to start CF again. Need to build up my work capacity.

Training - 10/8/09

Monday training
Rested on Sunday
Then went to squat 5 X 5 today but felt horrible.
Warmed up squatted 100 fine then my first set of 5 @ 110 felt terrible did 2 reps.
Racked and then did another 2 reps. Scaled the weight down to 100 and did two more to work technique. Things just didnt feel good so i racked the bar and gave them a miss.
It feels like I am overtrained when squatting. Going to have some time off of back squatting and change to the front squat for the next month or so.

Press - 55 (1), 57.5 (1), 57.5(1), 57.5(1), 57.5(F)
Hopefully next attempt ill hit 60kg, ill be happy with that - technique feels good on the press bar travels in a straight line however i could still get my head under it quicker.

Deadlift - 80 (5), 120(2), 160(2), 170 (2), 170(1)

Small metcon
60 seconds on/ 60 seconds rest
40kg thruster - 16
32kg KB swing - 18
Burpees - 15

Does not feel like I have lost that much conditioning but have lost a lot of mental capacity to push through.

Going to start doing a ME/CF Football type program whe i will work the FS/Press/DL then metcon straight after it probably a scaled version of CF Football.

Training - 7/8/09

Friday Training
Squat - 60 (5), 100(2), 120(1), 120(2), 130(1) new 1RM.
Press - 50(2), 50(3), 50(3), 50(3). New 3RM

Short Elizabeth 9-6-3
Squat Clean - Ring Dips
6.40

Hanging Leg Raise
3 X 10

Weight was up to 78kg last night also, probably why the 50kg Press felt light.

Training

Training for Tuesday and Wednesday
Tuesday
10 X 5 Back squat @ 100kg every 100 seconds
got to 4 reps on the eigth set and 3 on the 9th and tenth

Wednesday
7 X 5 Bench Press @ 65kg every 90 seconds
Deadlift - worked up to a double at 160kg

Training - 2/8

Sunday session in the morning at 9am two hours after waking
2-3min rest
Squat - 60(5), 100 (2), 110(5), 110(5), 110(5), 110(4), 110(2)
Press - 45(5), 45(5), 45(4), 45(4)
P/Clean - 3 X 5 @ 60kg

METCON
2-4-6-8-10-8-6-4-2
Hanging Leg Raise
32kg KB swing
9.12

Start of August and going to use a 5 X 5 program for the next few weeks till Septmeber finish all the reps and up the weight.

On Tuesdays I will still squat with volume 10 X 5 every 90 secs and the same with the bench press on Wednesdays and Saturdays with chest flies on Saturdays.

Training - 29/7 - 1/8/09

29/7
Bench Press - 10 X 5 every 90 seconds @ 60kg
Deadlift - 120(5), 120(5), 140 (3) - Tried to focus on pulling the bar faster for reps.

31/7
Squat - 60(5), 100(5), 4 X 2 @ 120kg
Then pressed and cleaned.

1/8
At ITAC
Bench Press - 10 X 5 @ 62.5kg every 90 seconds
Then Cable Flies - 3 X 10.

Training - 28/7/09

Tuesday - Feels good training after the rest day, always going to do that now. Go 110110110 unless its Thursday where it will always be a rest due to starting work at 6 and finishing at 8.

Todays session was hard - the squats were hard.

Squats - 100kg - A set of 5 every 100 seconds, wanted 10 sets only got through 7 sets + 2 Reps in the eighth set. - This was really hard. Going to do this once per week - 10 sets of 5 at 100kg on 100 seconds.

Then moved the bumper plates inside.

Press - 3 X 2 @ 50kg, 45(5), 45(3), 45(2).

P/Clean - 40(5), 60(5), 65(1), 70(1), 60(1).

Rope Climbs - 3

Decline Sit-ups +20kg - 10,11,12

600m Block run + 50KB swings @16kg - 4.44

Sunday - 26/7/09

Going to try and crack 80kg by September so I have started eating more. Still want a clean bulk so I am still stronger to bodyweight than what I am now.

Training
Squat - 60(5), 100(5), 110(2), 115(2), 120(2), 120(1), 100(5), 60(10)
Bench - 60(5), 62.5(5), 65(5), 67.5(4), 67.5(5)
P/Clean - 40(5), 60(5).

Felt smoked so I stopped the session early. Also i think the numbers tell the story I lifted more last week in my squat - only tells me one thing that I am not getting enough recovery.

The solution to this is to eat more which i have started doing, getting more rest and I am now going to change my training schedule to every second day.

However hit the sessions hard with intensity do my strength set of 3 lifts then a short metcon under 12 minutes.

So my schedule will now look like this 10101010101010.

Training - 24/7/09

Friday session
done at 1300.

Squat - 60 (5), 80(5), 100(5), 105(5), 100(2) - bar started slipping off back - dropped elbows.
Press - Went for a new PR - hit 55kg then 57.5kg - happy with it 5kg in one month.
P/Clean - 40 (5), 60(5), 70(2), 60(5).

METCON
3 Rounds
10 Thrusters - 40kg
Run 400m

8.37
my fitness level is low really need to hit my metcon and not skip them.

ABS
Decline sit-ups - 2 X10 with 30 second hold. + 10kg

Tuesday - 20/7/09

Training

Squat - 60(5), 100(5), 110(2), 115(2), 120(2), 120(2)
Press - 30 (5), 40(4), 47.5(3), 47.5(3), 47.5(3), 47.5(3).
P/Jerk - 40,60,60,60 - more of a push press than push jerk no dip under the bar.
P/Clean - 60(5), 65(5), 70(1)

METCON
40kg 15-10
SDHP
Thruster
Run 600m
12.36

Loaded Sit-ups

Saturday - 18/7/09

Worked in the morning.
Ate a lot of food - no junk.
Trained in the afternoon.

Went power snatch to overhead squat, just practicing technique @ 40kg - the shrug and high pull look good however i am not jumping under the bar but rather pressing the bar from that high pull position.

Deadlifts - 110kg X 15 reps. - next week try for 120kg.

Loaded Ring Dips - (5kg)5,(15kg)5,(24kg KB)3,(29kg)3,(32kg KB)1, (37kg)1

Inverted Rows - 3 x 10

Hill Sprints - 5 on the minute for 5 minutes.

Friday - 17/7/09

Training sleep was good got about 10 hours. Had the day off work.

Squat - 60 (5), 90(5), 105(5), 110(3), 112.5(3), 100(4) - shagged by this set.
Press - 30(5), 40(3), 52.5(1), 52.5(1), 52.5(1), 55 Fail - got it up but could not finish it.
P/Jerk - 40(5), 50(3), 55(3), 40(1),40(1) - went back to 40 because i am not getting under it quick enough and not locking out from the start but doing that soft lockout then finish when i stand up.
Squat Clean - 40(3), 60(3), 70(3), 75(Fail).

METCON
3 Rds
7 Pull-ups
14 Push-ups
21KB Swings
5.33
PR by more than 30 seconds - might be the diet have not eaten any junk this week.

Feeling good, getting stronger, next time i test my press 1rm I should hit 55kg and my squat is improving - narrower stance means no tightness in psoas. Just need to be more explosive on the push jerks and really hit the lockout.

Enjoying training and enjoying eating more food.

Tuesday - 14/7/09

Didnt work forgot to set alarm. Woke up at 6.20 that extra hour and a half was gold.
Ended up training at 8.30 in the morning and felt brilliant.
Ate a bit more food yesterday added that extra sandwich in the afternoon in wonder if that has something to do with it.

Training went awesome PR'd in Back Squat when doing a 5-5-3-3-1-1

Back Squat - 60(5), 90(5), 100(3), 110(3), 120(1), 125(1), 100(7)
Press - 30(5), 40(3), 47.5(2), 47.5(2), 47.5(2), 50(2).
P/Jerk - 40 (6), 40(7), 40(10) - Still not locing out from the start.
P/Clean - 60(5), 70(1), 70(1), 70(1), 80(F)

METCON
3 Rounds
SDHP - 15 Reps
Ring Dips - 15 Reps

Took 5.10 last round took over 2 minutes.

90 sec Plank
30sec Lateral Plank.

Monday - 13/7/09

Rest Day
Just practiced a few skills.
Push Jerks
Power Cleans
Power Snatches
Soccer Juggling
Back Squats

Hill Sprints - 100%
7 @ 75 secs

I feel like i have finally found where I am supposed to be on the back squats.
Loading the bar low on my back looking down but not as much as i was and standing a bit narrower takes a lot of emphasis off my psoas. Feels good, did 3 sets of 5/6 @ 60kg just for technique and the final set felt the best no strain on psoas stance was a bit narrower and bar was lower on my back. Looking forward to tomorrow where i go heavy.

Ate a fair bit of food all good calories

2 days down of 30 days without straying.

Training - 12/7/09

Sunday session

Squat - 2x5/4x2 - 60,80,105,105, 110,110.
Press - 5x5 - 30,40,45,45,45(3).

Practiced Push Jerks/ cleans and thrusters.

Squats felt good.

Wednesday - Saturday - 8/7 - 11/7

Wednesday - 8/7/09
Short session not much time
Squat - 60 (5), 80(5), 100(5), 60 (5), 60 (10) - 100 was ugly so went back to work technique.
Press - 30 (5), 40(5), 50(2), 50(1), 50(2).

Thursday was Rest day

Friday - 10/7/09
New program no longer 5X5 now changing to less volume but higher intensity.

Squat - 60(5), 80(5), 100(5), 105(3), 107.5(3) - Tehnique felt solid - low bar, still using more right leg than left I must stay focused on staying tight and using both legs equally so i can lift more.

Press - 30 (5), 40 (5), 50 (1), 50(1), 50(1), 50(1).

Push Jerk - 90 sec rest - 4 X 5 - 40, 40, 40, 40.

Power Clean - 60-90sec - 4 X 5 - 40, 60, 60, 60.

Followed by Patya Hill Sprints 1 every 60 seconds smoked after five.

Good session.

Saturday - 11/7/09
Deadlifts - 100kg - 1 X 15
Ring Dips - 5 X 5 - BW, +5kg, +10kg, +15kg, +20kg.
Pull-ups - +5kg (5), +10kg (3).

METCON
7 Pull-Ups
14 Push-Ups
21 KB Swings

PR by 2 secs - 6.10.

Training on Monday & Tuesday 6,7/7/09

Monday Training - Strength
Squat - 60, 80, 90, 95, 100 - all sets of five
Press - 30 (5), 40 (5), 47.5 (3), 47.5 (3), 47.5 (3)
P/Jerk - 20, 40, 45, 50 - All fives - 90 sec rest.
P/Clean - 40, 60, 60, 60 - All fives - 90 sec rest.

METCON
3 Rounds
10OHS
10 Ring Dips
4.50

Push Jerks started to feel decent, squats felt heavy like always.

Tuesday
Power Snatch 2 on the minute for 10 minutes @ 40kg
Felt decent still not getting under the bar quick enough.

P/Clean
Strict Pull - ups
10-8-6-4-2
14.40
Power cleans felt horrible technique was shit.

Diet is good getting a few more calories not as strict feel like i have a lot more energy throughout the day, still trying to balance everything with zone principles and staying low carb.

Wednesday - 1/7/09

Training was average, went out did some deadlifts.
160 (2) and 5 singles at 160
Then practised some power cleans and 5 X 10 Ring Dips.

Diet was good need to hit my Wednesday workout harder preferably a metcon. Need to just get in and crank it out, rather than contemplating about it.

Tuesday - 30/6/09 - Return

Start tracking my strength workouts on here because its to hard on beyond the whiteboard.
Feels like I have been training solidlu but hardly making gains. Since about three weeks ago I am solely focusing on getting stronger my number one goal.

I am eating more to fuel my workout and lift heavier, trying to stay paleo with the exception of dairy. Also balancing carbs and protein taken from the zone but usually in a bit larger proportions for afternoon snack and dinner.

Training at home in garage;
Back Squat - 60 (5), 80(5), 90(5), 100(5), 110(1), 60 (5) - rest 120 seconds
Press - 30 (5), 40(5), 42.5(5), 42.5(5), 42.5 (4) - rest 60 seconds

Then Practiced Push Jerk felt good today two sets of 5 with the bar then worked up to 30kg and 40kg trying to keep that explosive jump and land.

I am currently doing an inclining 5X5 program, including squat,press and every two weeks i change the o-lift which I do this cycle is the Push Jerk - last cycle was the power clean which felt really good by the end of the two weeks.

My training schedule looks like this;
Monday - Rest
Tuesday - Strength (Heavy)
Wednesday - Metcon
Thursday - Rest
Friday - Strength (Light)
Saturday - Metcon
Sunday - Strength (Medium)

I am usually more tired toward the end of the week that is why my lighter day is on the Friday to practise technique. I also try to throw in a small metcon at the end of my strength workouts when energy and time permits.

Beyond the Whiteboard

I have started logging all my wods on beyond the whiteboard just easier to call upon when revisiting something.
Thats why there has no been no post lately.

Saturday - 2/5/09

Have not been blogging lately, laziness and my psoas is acting up.

Have not been training that well lately

on Thursday practised snatching at Andrews and did 4 X 500m Row 2 min rest.
Friday practised power cleans and diet was crap on Thurs night and Fri afternoon.

Its a psychological thing late in the week i end up binging after quality all week. I think its fatigue and the cravings. Need to buckle down this week really work the diet and metcons with some squatting and OH pressing and im sure Deadlifting will just find its way in there somewhere.

But now really need to focus on Squatting heavy constantly whether it be FS or BS.

Wednesday - 29/4/09 - Deadlifts

Training was at home. Was a bit sore from yesterday so was unable to press.

Deadlift
140 (3)
3 sets of 5 @ 140kg - Felt how it should, heavy.

Kellyville mile - 9.32, also felt hard.

Sleep was crappy woke up every two hours.

Diet
3 Eggs - 3 Pro
100g Turkey/ Red Apple - 2 Pro, 2 Carb
Cottage Cheese/ Berries - 2 Pro/ 1 Carb
Milk - 1 pro/ 1 Carb
Salad/ Tuna/ Oil - 1 Carb/ 4 Pro/ 2 Fat
Peanut Butter - 2 Fat
Cottage Cheese/berries - 2 Pro/ 1 Carb
Steak/Broccoli - 4 Pro/ 2 Carb/ 4 Fat
Cottage Cheese/ Watermelon - 2 Pro/ 2 Carb
20 Almonds - 7 Fat
Approximate Values - 20 Pro/ 10 Carb / 15 Fat.

Tuesday - 28/4/09 - SDHP/RD + Squat

Sleep was unbeleivably good.
Worked 6-12 than went to Andy's to train.
5 rounds
21 Sumo Deadlift High Pull
21 Ring Dips
19.51
Was gunning for sub 20 however ring dips destroyed me.

BS @ home
5 (60kg), 3 (80), 2 (100), 2 (110), 3 (100), 2 (105).
Average session felt good but squats didnt. They were feeling good last week until i took 7 days off squatting heavy. Cant afford to do that again.

After BS's did a few 2 min rounds on the heavy bag.

FOOD
B/fast - 3 eggs - 3 Pro
Snack - 100g Turkey/Red Apple - 2 Pro/ 2 Carbs
Lunch - 2 eggs/Cottage Cheese/berries - 4 Pro/ 1 carbs
Snack - Cottage Cheese/ berries - 2 Pro/ 1 Carb
Dinner - Lamb/ Broccoli - 6 Pro/ 3 Carb.
Thrown in Fats - 18 almonds/Peanut Butter/Oil/Butter - 6 Fat/2 Fat/ 4 Fat/ 4 Fat
Total Approx values - 15 Pro/ 7 Carb/ 16 Fat + 1 glass of milk

Low cals. Feel good.

Monday - 27/4/09

Did 1 set of 10 strict pull-up, 20 push ups, 30 squats.
Going to start doing this BW circuit 3 rounds in the mornings at a local park whatever i can find to do pull-ups on really.

Not training early morning at CFS at the moment i think i should be fitter for after a month than what I am. going to see if i can do midday sessions or go back to afternoon sessions.

Practised Power cleans @ CFNW in the evening. Started at 40kg and went to 50kg felt good no coach though.

Diet was excellent.

3 Eggs - 3 Pro
100g Turkey - 2 Pro
1 Red Apple - 2 Carbs
Salad 95g Tuna - 1 Carb/ 2 Pro
Watermelon - 2 Carb
Cottage Cheese - 2 Pro
Blueberries - 1 Carb
Fish and tomato and bocconcini salad for dinner - 5 Pro/1 Carb / 2 Fat
Cottage cheese with watermelon before bed - 2 Pro/ 1 Carb
About 30 almonds throughout day - 10 Fat + 1 Mac nut
Total - 16 Pro/ 8 Carb/ 13 Fat - Didnt really train today otherwise it would be a bit to thin on the calories side.

Sunday - 27/4/09

Trained with Starry and Ben at home in garage.
Did a CF Football WOD with a front squat thrown in.
30kg OHS Max Reps
30kg Front Squat Max Reps
7 Burpee Box jumps - 24" box.
5 rounds - 45 sec rest between each round.

OHS - 16/10/7/8/7
FS - 15/6/6/6/6
BBJ - 57/47/47/47/52 seconds.

Was a hard WOD - really hard.
Really gassed me fitness is still not where it should be.

Birthday

Last few days have been of the rails a bit due to my birthday and going out eating shit food and beer.
This morning after eating pizza and cake last night i actually woke up and felt like i had a hangover.
However I did do a new 1rm Deadlift 170kg, I suppose that was my birthday present from strength.
Anzac Day tomorrow. From Monday will be sweet.

Tuesday - 21/4/09

Diet was crappy ate some easter presents but still got enough protein in.

Training only in afternoon at home whilst chatting to Wade.

Shoulder Press - 3 x 3 @ 45kg
1 x 1 @ 47.5kg
2 x 5 @ 40kg
Maybe did a few more presses but was chatting with Wade and didnt take much notice.

Practiced Cleans @ 40kg, 60kg still felt very heavy need to get the 10kg plates and go up from there.

Practiced OHS ; 1 x 15 @ 20kg, 2 x 5 @ 30kg, 2 x 2 @ 40kg.

Practiced KB swings @ 24kg

Practiced Thrusters - slight pinch in right shoulder, need to keep practicing the technique of them to become more efficient at the movement.

Did 5 x 10 Ring Dips.

Was in the gym for about 2.5 hours mainly chatting with Wade and I just kept practising things I should be constantly doing.

Monday - 20/4/09

Diet was perfect. Sleep was good.

Training Angie in the morning; 21.45
My time was about 4 minutes slower than last time, intensity not racing against anyone and my hands ripped up on the pull-ups were proably the cause and i am not as well conditioned as i was.

In the afternoon;
Back Squat 5 x 3 @ 100kg

Feels good to be getting stronger.

Sunday - 19/4/09

Diet was crappy.

Training;
Deadlifts 1 X 3 @ 140kg
3 x 2 @ 150kg
2 x 1 @ 150kg
Form was a bit sloppy not staying tight enough.

Pull-ups 5 on the minute. Only got to 4 minutes.

Saturday - 18/4/09

Worked all day and went out in the evening.
Sleep was brilliant diet was average.
Able to fit in a small training session at ITAC.

Bench Press 5 x 5 @ 60kg
Squat 5(80),5(80),3(90),3(100),1(110),1 (110)

Friday - 17/4/09

Pre-Determined Rest day.
Woke up and felt exhausted glad it was a rest day.
Diet was good until the afternoon when I went to my fathers and ate crap. All good though will jump back to good nutrition tomorrow.

Realised that this week I lost sight of my goal of #1 priority being training then working coming #2. This week I got mixed up with chasing the money and have not had enough time for myself to reach my goals. Need to sort it out next week will be back to normalcy.

Its simple get fit by doing CrossFit in the morning, get strong by lifting at home in the pm.

Thursday - 16/4/09

Sleep was average woke up at one and felt like i had not had a wink but 1 till 4.30 was good.
Training felt better my intenstiy felt like it was getting back up to capacity.

Did "Helen" at CFS and did it in 10.20 was really gunning for a sub 10 but forearms and the run slowed me down.

Diet was good, maybe a few too many almonds throughout the day but apart from that it was perfect. Approximately 24 protein 25 fat 12 carbs.

Trained again with Andrew in afternoon @ CFS.
Worked my weak spot the press.

Shoulder Press - 3 x 5 @ 40kg

The press is actually starting to feel comfortable and stronger espescially in that rack position.

Wednesday - 15/4/09

Did o-lift complex in the morning at CFS
12 Deadlift/ 9 Hang Power Clean/ 6 Push Jerk Scaled to 40kg
9.04

Notes: Dl's were light, HPC felt much better than usual getting the hips through no problems now i just need to work on the elbows. Push Jerk was horrible more of a push press than a jerk. Intensity started to feel a bit better maybe about 90% today.

Afternoon session:
O-lifting at Burwood; Didn't do to much because platforms were full, worked tha Power clean technique and started to feel really good and landing in the perfect rack position when the elbows are coming through, getting confident with it now. Next time i go i want to learn the jerk.
Back Squats 1 x 5 @ 60kg
1 x 5 @ 80kg
3 x 3 @ 90kg

Diet was perfect approximately 20 pro/ 10 carbs/ 18 fat.

Tuesday - 14/4/09 - Muscle-Ups

Todays WOD was 30 muscle up for time, had not done 1 in 5 months and it showed today with a time of 20.45 the last time i did this wod i scored 11.37. All the shit food over the weekend definately did not help.

In the afternoon i ran 4 600m's with 2 min rest between each done at home on the patya block.
Times hovered around 2.15.

Todays diet was perfect until dinner where I farewelled mum and she cooked lasagne then had chocolate left from easter for dessert.

However now i can safely say that from tomorrow i am back on the straight and narrow and sticking to a strict semi paleo zone with approximately 18 blocks Protein, 10-15 Carbs, 18 fat.

I remember when i did a similar change to this before christmas i had my best performances so im going back to it. I find a proper 16-18 block zone is to many carbs and i feel bloated.

We will see how this goes for the next three weeks and lets see if i can ramp up some of the intensity in my wods.

Monday - 13/4/09

Trained at home public holiday today.

Felt weak when squatting and hips felt tight.
FS - 3 x 5 @ 60kg
BS - 2 x 5 @ 80kg

Press - 40kg 1 x 2/ 5 x 2 @ 42.5kg/ 3 x 2 @ 45kg

Pull-Up - 3 x 6 and 1 rep @ 16kg

Lost a lot of strength on pull-ups since before holidays

Goals - 13/4/09

Goals by 1st November 2009.

Deadlift - 210kg.
Squat - 150kg.
Press - Bodyweight.
Pull-Up - BW+60kg
C & J - 1.5X bodyweight
Snatch - Bodyweight
Patya Run - 1.40

I will also keep improving my met con by doing CF in the morning.
These strength goals will me accomplished by training the strength lifts each three times per week and going to the o-lifting gym 2-3 times per week.

Easter Sunday

No workout today.

Woke up had breakfast indulged into easter chocolate fell into a sugar induced sleep for about 3 hours and went to my fathers for easter dinner. Needed a rest day had been training for the last 6 days straight even if it was just a little bit of movement.

Saturday - 11/4/09

Diet was average plenty of protein and an abundance of calories. Went to hurricanes for dinner for my birthday and had a massive rack of ribs.

For training I went to the Wanda Sand Hills with Tate got a little introduction to them running a few sprints up them. They are a complete different training stimulus to anything I am used to, really struggled looking forward to hitting them up again.

Good Friday - 10/4/09

Diet was average probably just got enough protein in but had a few beers, red wines and dessert due to family gathering for easter.

Workout
Shoulder Press 6x3 @ 40kg - 90 sec rest (missed last rep in 2 sets)

Ring Dips 5x10 - 90 sec rest

KB Swing 2x25 @ 24kg

32Kg KB Farmers Walk - 2 loops around clothes line

Notes - Training felt good, shoulders felt weak but efficiency and technique on the presses started to feel good espescially in the rack position.

Farmers walk really worked my grip forearms were killing me directly afterwards. Something that really needs to be worked on.

Sand dunes with Tate tomorrow.

Thursday - 9/4/09

Diet was fairly good a lot of calories ate shit in the evening due to easter and had a few beers because i had today off.

My workout was short and decent. Done at ITAC after i finished my shift (I hate training there to much going on around you, can't focus).

Deadlifts - 5 X 5 @ 120kg

Wednesday - 8/4/09

Sleep was good only woke up once or twice. When waking still struggling to open eyes, possibly still because the hayfever last week still stinging my eyes when I open them.

Diet was good, a fair few calories were cranked in, ended up approximately 25 blocks of protein, 20 blocks of fat, 10 blocks of good carbs. And 2 hot cross buns and a few chocolates were also eaten due to easter.

Training did not feel that good I probably needed a rest when i woke up i felt sore and fatigued. Glutes, lats and even my chest was sore from something. I think for these reasons i did not train that well this morning.

Shoulder Press - 5 (20kg), 5(30kg), 1(40kg), Fail (50kg), Fail(50kg)
Push Press - 3 (50kg), 3(50kg), 3 (50kg)
Push Jerk - 5 (40kg), 5(40kg), 5(40kg).

Jerks and presses did not feel that explosive, same with strict press it felt heavy at 50kg.
Probably needed the rest hard to tell when training early in the morning.

During the day felt better and came home and trained;
Back Squat followed by box jumps
6x6 - 80kg approx. 90 secs rest.

Rest day tomorrow.

Tuesday - 7/4/09

Sleep was very good, however still waking up very tired thought it was the hayfever meds but none were taken, lets see how it goes tonight.

Diet was decent - eggs,cottage cheese, turkey, more eggs, more turkey then a heap of grilled chicken, vegies, fruit and nuts sprinkled with meals throughout days. I also had a profiterole about 7.30pm out of boredom.

Training - WOD @ CFS in morning - 30 lunges,21 p-u, 21 s-u, 30,18,18,
30,15,15,
30,12,12,
30,9,9,
30,6,6. >>>>Time - 14.06 Felt focused in morning.

WOD @ O-lifting gym in evening - Practiced technique of power cleans, a few felt good however my hips are still not opening the whole way, i feel as though im extending knees and ankles before hips, tomorrow i need to practice the hips coming through the whole way.

Monday - 6/4/09

Diet was extremely good could of afforded to crank a few more calories though. Espescially since training twice today. But approximately 20 protein 12 carbs and 15 fat. Wouldnt mind trying to crank up to 30 protein 12 carbs and 20 fat though.

WOD this morning at CFS - "Nancy"
5rds - 400m, 15OHS - scaled to 30kg.
Legs and hips were fried after performing the front squats yesterday.

WOD in afternoon at Burwood O-lifting gym.
Just worked 5 X 5 back squats - 70kg
5X5 push press - 40kg
Worked technique on snatches. Felt better when leaving.

Sunday - 5/4/09

Final day of the CrossFit qualifier in the males Steve Willis and Chris Hogan took the two top spots whilst Alena Hilbert should of had second in the females apart from some judging and ROM discrepancies. Awesome weekend.

The final event was about a 1.8km sand dune run at cronulla the one thing i thought when i saw that dune was thank god i dont have to run that today.

This weekend has motivated me to work harder and each day train better than the previous day so I am fit, strong and ready for next years qualifier.

I started training this afternoon with
Warm up - 1 Block run, JM, 3 Rds - 2 Rope pull-ups, 4 rings dips, 6 Box jumps.
Front squats then box jumps - 5 X 5,5 - 60kg, 60kg, 65kg, 65kg, 65kg.
Press - 5,5,5,3 - 20kg, 30kg, 40kg, 40kg (tweak in neck).
Deadlifts - 5,3,3,3,20 - 60kg, 100kg, 120kg, 140kg, 60kg (felt good).
16kg KB C & J - 10 each arm.

Diet was good sticking to mainly paleo but loading protein about 20 blocks of fat and only 10 blocks of carbs. Feel much better like this than on a proper zone.
Stress - none.

CrossFit Qualifier - 4/4/09

Posting this one day late.

Yesterday was the first day of the CrossFit Australasia qualifier, it was unbelievable. Some guys were monsters, however the most important message I took out of the day was good technique will always prevail over brute strength.
Jonathan Yap a 65kg man completing the first C & J WOD in 13.02 was inspirational almost lifting his bodyweight 30 times and then coming and telling me how grateful he was that i kept telling him to just keep putting his hands on the bar. Then saying if i didnt know how to push jerk and was only push pressing i would of never finished that WOD.

Then watching the first heat of the day, Chris Hogan, an efficient man. Perfect technique and efficient on the C & J struggled a bit with ring dips and then was efficent and used the KB swings as a recovery. And the same thing in the rowing WOD he had a complete strategy of how to go about it.

Inspirational day but the real inspiration werent the "monsters or the favourites" to win but the efficient guys, the efficient rowers, Oly-lifters, and most of all the small guys having the courage to hit this up.

No training for me today. Decent amount of calories average food choices with some beers to finish the night.

Friday - 3/4/09

Went to work for a few hours than still feeling the effects of the hayfever. Came home had a couple of hours sleep and relaxed.

Had a small workout in the late afternoon/early evening would hardly call it training.

Back squats 4 * 5 @ 60kg followed directly by 5 24 inch box jumps after each set.

Practiced a few double unders, ring dips and thick rope pull-ups.

Looking forward to restart proper training with some intensity again on Monday.

But looking even more forward to the CrossFit games qualifier tomorrow.

You know Squat?

Squat

If you had to choose one exercise to do for the rest of your life it should be the squat. The squat is aimed to load the hips and a persons ability to generate power is strongest at the center of the body. Originating muscles at the centre of the body; Erectors, glutes, Abdominus, quads and hamstrings. Build from the middle out get strong in the middle or "core" and build outways. Complex lifts require the hips being loaded and moving first to be able to generate maximal power output "core before extremities".

Squat deep and squat often.

Thursday - 2/4/09

Went to the doctor, suffering from hayfever, had KFC for lunch whilst car shopping digestive system was not the best afterwards.

No training today still recovering from the flu. Going to take the week off start back on Sunday or Monday.

Started to feel better after some meds.

Went out in the garage and practiced ring dips and thick rope pull-ups.

Built a light sweat.