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.