Today at work wasn't so laborious, it was a much more planned and executed day. I took a good lunch with steamed broccoli with olive oil, uncooked sesame oil and garlic, smoked salmon, raw yogurt & huckleberries, mixed unsalted nuts, an avocado and my vitamins. Still I felt lethargic and even unfocused at times, I did skip the coffee again this morning, my lunch has changed substantially and I have had a couple of very physical days this past week at work. However, I'm getting excellent sleep, plenty of minerals & vitamins, fish oil and good fats. I think its just my body readjusting to my new diet and learning how to work with it, it has only been 5 days.
I got home and lounged around, had coffee and ended up eating a big snack of cheese slices & peanut butter plus a couple of Leslie's cookies and that seemed to conk me right out. For about the next hour and a half I tried to get myself into the mood but it finally took me going downstairs to get heated up.
Did my warm-up:
50 x 20lb d-ball slams
30 pull -ups
50 x 45lb thrusters (these sucked today!)
20 dips (first time all consecutive)
2 min intense skipping
20 hand stand push-ups
Good stretch, getting the splits down and another 30 overhead squats.
I did the Burgener warm-up to get my shoulders limber for all of the olypmic snatch I was about to perform, the bar was feeling about right but I noticed a lack of grip strength, due to yesterdays WOD maybe?
THE WOD:
12 x 65lb Olympic snatch
10 push-ups
Goal: 18 rounds
Actual: 17 rounds and 3 reps of the Snatch
It went well though I think I made a mistake by not putting more into it at the start. The snatches were excellent and were coming smoothly and I was landing them in a good catch, I wouldn't hesitate to say that my technique under the high intensity of the WOD to be very good.
Tomorrow I'm building my squat rack so Leslie and I can have a fun day of Squats. Later I'm heading out for a bit of hunting, hopefully I'll get some more meat for the freezer.
Thursday - Continuous Pull-ups
Well I'm changing up my diet to fall more inline with the paleolithic diet and am training my body to use fat as its primary source of fuel. Its hard though to get your body away from all the refined carbs present in current day pantries, especially when my beautiful wife, Leslie, is such an amazing baker and cook. So this morning I skipped the coffee and ate a breakfast of roast beef (100g), ~1 tbsp of coconut oil, a grapefruit and some nuts. Aside from the taxing load to my gall bladder I felt great all morning. No grogginess, my concentration was good and thoughts were clear. Throughout the day though I did introduce a couple of carb based items just so my body wouldn't enter a complete state of shock. It was a very excellent start.
After a half day of work and taking Indiana to the vet I came home to focus in on the Crossfit WOD. Today was a continuous pull-up ladder where you complete 1 pull-up every minute then add a pull up to the next. So the first minute you do 1 pull-up, the second you do 2, the third you do 3, etc....I was definitely in to mood to break my last record of 20 rounds and 15 extra reps.
Good ole warm-up:
Intense skip 2 min
30 push-ups
Intense skip 2 min
20 pull-ups
Intense skip 2 min
20 dips
Good stretch and another 30 overhead squats.
Hit up Continuous pull-ups:
New personal best of:
23 rounds &15 pull-ups.
Felt super easy up to about round 17 then all I could think about was breaking through the 22 mark. I still was finishing up the rounds with plenty of time and even purposefully breaking up the sets but by the time I came to 21 I new that I could make the 23 mark.
Afterwards I did some handstands, hammer curls, shoulder press, bicep curls and rotator cuff exercises. I know that coupling all of these movements together will make Crossfit and life easier and though some may laugh at the isolated movements. You better walk the walk.
After a half day of work and taking Indiana to the vet I came home to focus in on the Crossfit WOD. Today was a continuous pull-up ladder where you complete 1 pull-up every minute then add a pull up to the next. So the first minute you do 1 pull-up, the second you do 2, the third you do 3, etc....I was definitely in to mood to break my last record of 20 rounds and 15 extra reps.
Good ole warm-up:
Intense skip 2 min
30 push-ups
Intense skip 2 min
20 pull-ups
Intense skip 2 min
20 dips
Good stretch and another 30 overhead squats.
Hit up Continuous pull-ups:
New personal best of:
23 rounds &15 pull-ups.
Felt super easy up to about round 17 then all I could think about was breaking through the 22 mark. I still was finishing up the rounds with plenty of time and even purposefully breaking up the sets but by the time I came to 21 I new that I could make the 23 mark.
Afterwards I did some handstands, hammer curls, shoulder press, bicep curls and rotator cuff exercises. I know that coupling all of these movements together will make Crossfit and life easier and though some may laugh at the isolated movements. You better walk the walk.
Tuesday
Well today was a tiring one and not just because of Crossfit. Work was the real cause and let me tell you that trying to man handle extremely large copper conductors while bending them around 90 degree corners is no easy task. I spent all day moving, lifting and bending these monstrosities so they ran parallel and perfectly entered the sub distribution centre. Hard work, but isn't this the reason we train the way we do?
Today I decided that I would visit the WOD from halloween and see just how well my squats, push-ups, pull-ups and sit-ups had fared from my hiatus. I knew this workout would be a "push through failure" set of exercises. I wasn't wrong.
I warmed up with:
50 x 45lb Sumo Deadlift Highpull
30 push-ups
2 min intense skipping
20 pull-ups
50 x 45lb Thrusters
20 dips
Good 15 minute stretch followed by 30 dowel Over Head Squats.
The Workout:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Time: 21min 21 sec
An excellent basic movement WOD. I found the Squats, Push-ups and Sit-ups a piece of cake but the Pull-ups were a ground from about the 30 mark in the second round. Watching the clock and trying to hit a sub 20 was a mind game and I think what pulled me through to 21:21 was the rippin music I had playing in my basement.
Man I love my home gym and I hope I never fall off the wagon.
Today I decided that I would visit the WOD from halloween and see just how well my squats, push-ups, pull-ups and sit-ups had fared from my hiatus. I knew this workout would be a "push through failure" set of exercises. I wasn't wrong.
I warmed up with:
50 x 45lb Sumo Deadlift Highpull
30 push-ups
2 min intense skipping
20 pull-ups
50 x 45lb Thrusters
20 dips
Good 15 minute stretch followed by 30 dowel Over Head Squats.
The Workout:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Time: 21min 21 sec
An excellent basic movement WOD. I found the Squats, Push-ups and Sit-ups a piece of cake but the Pull-ups were a ground from about the 30 mark in the second round. Watching the clock and trying to hit a sub 20 was a mind game and I think what pulled me through to 21:21 was the rippin music I had playing in my basement.
Man I love my home gym and I hope I never fall off the wagon.
Monday Main site WOD
Tonight I decided that I would do the Crossfit.com sites suggestion of: Snatch, overhead squat & running. It looked like it would be an excellent heart pumper combined with some technique and a bit of muscular endurance plus I get to use my new weights!
I did a usual warm-up of:
2 min skipping
30 push-ups
2 min skipping
20 pull-ups
2 min skipping
15 dips
Followed by an excellent stretch and a bunch of dowel weight overhead squats.
Getting into the workout was quite interesting as I had the opportunity to warm-up properly, do the burgner warm-up and work my Snatch up to 95lbs. Indiana was also stoked for the WOD as he would accompany me on all of the runs, he's gotta get his exercise to, I just wish I had a weighted vest for him!
The workout was:
5 rounds for time of
3 x 95lb Snatches
15 x 95lb Overhead Squats
400m Run
Time: 20 min 55 secs
It went well and was felt really easy. I managed to pull off all of the Overhead Squats unbroken and ran in and out of the basement. Indiana didn't lag behind at all and even spurred me on during the long uphill sections. I must say though that I was fairly disappointed when I found out that my time was about 5 minutes slower than what it should be. I think it was mainly because I really ran 500 meters every lap instead of 400 and coupled with a long uphill section.
After the WOD I followed up with a series of sets; Lunges, kipping pull-ups, front squats and hammer curls.
So far so good and the second day of November was a successful one!
I did a usual warm-up of:
2 min skipping
30 push-ups
2 min skipping
20 pull-ups
2 min skipping
15 dips
Followed by an excellent stretch and a bunch of dowel weight overhead squats.
Getting into the workout was quite interesting as I had the opportunity to warm-up properly, do the burgner warm-up and work my Snatch up to 95lbs. Indiana was also stoked for the WOD as he would accompany me on all of the runs, he's gotta get his exercise to, I just wish I had a weighted vest for him!
The workout was:
5 rounds for time of
3 x 95lb Snatches
15 x 95lb Overhead Squats
400m Run
Time: 20 min 55 secs
It went well and was felt really easy. I managed to pull off all of the Overhead Squats unbroken and ran in and out of the basement. Indiana didn't lag behind at all and even spurred me on during the long uphill sections. I must say though that I was fairly disappointed when I found out that my time was about 5 minutes slower than what it should be. I think it was mainly because I really ran 500 meters every lap instead of 400 and coupled with a long uphill section.
After the WOD I followed up with a series of sets; Lunges, kipping pull-ups, front squats and hammer curls.
So far so good and the second day of November was a successful one!
Sunday Workout
Well I decided to repeat Diane today, since it goes so well with my handstand focus plus I'd get to use the new weights I picked up from Nelson.
Indiana, our yellow lab, took me on a good uphill run that ended up looping around the community center I'm helping to build here in Creston. Took me about 30 minutes with a quick stop to talk to some dude about a 30-30.
Stretched it out downstairs and used the new IT roller I picked up from Summit to roll out my quads and lower back. If you don't have an IT roller your missing out, they're amazing!
My handstands are progressing quite nicely and I can now stand suspended mid air without the use of the wall. I've really been able to pull my body in tight and keep my form straight and balanced.
Its been a long time since I did any dead lifts over 135lbs, ~7 weeks, so being able to lift up to 360lbs in my basement should keep me happy for quite a while. I gradually worked my way up to the 225lb pre-req for the diane WOD, everything felt great and strong.
Diane took me 5 min and 4 seconds, a good solid performance but I'd like to get it back down to 4 min 30 sec again. The handstands went really well and the deadlifts were a bit broken up, I had to split up the 15 rep set.
Tomorrow I think i'm going to focus on the Crossfit.com WOD from Saturday, though I must say that Mondays WOD looks pretty excellent....decisions decisions.
Indiana, our yellow lab, took me on a good uphill run that ended up looping around the community center I'm helping to build here in Creston. Took me about 30 minutes with a quick stop to talk to some dude about a 30-30.
Stretched it out downstairs and used the new IT roller I picked up from Summit to roll out my quads and lower back. If you don't have an IT roller your missing out, they're amazing!
My handstands are progressing quite nicely and I can now stand suspended mid air without the use of the wall. I've really been able to pull my body in tight and keep my form straight and balanced.
Its been a long time since I did any dead lifts over 135lbs, ~7 weeks, so being able to lift up to 360lbs in my basement should keep me happy for quite a while. I gradually worked my way up to the 225lb pre-req for the diane WOD, everything felt great and strong.
Diane took me 5 min and 4 seconds, a good solid performance but I'd like to get it back down to 4 min 30 sec again. The handstands went really well and the deadlifts were a bit broken up, I had to split up the 15 rep set.
Tomorrow I think i'm going to focus on the Crossfit.com WOD from Saturday, though I must say that Mondays WOD looks pretty excellent....decisions decisions.
Wading through all the suplement garbage.
There are some things I know about supplements and food from being involved in the fitness world that make sense. Like I know that the quality and amounts of nutrients you ingest (protein, carbohydrates & fats) will determine how your body uses them and for what purpose. ie using it for energy or storing it. I also know that protien is one of the cellular building blocks and is an excellent supplement provided you get a quality protien and don't over use it. Honestly though, there is so much misinformation out there about all of the different supplements that who can seperate the good from the bad. I mean, they all come in such fancy packages, with great promises and significant price tags, all because theirs is the best. Who's to say?
So this is my attempt to learn a bit about the supplements that are ever present in the sports world. Though i'm certain that if I use credible sources, not manufacturers, and multiple sources there's a whole world of information waiting to be read.
To start it all off I'll look into multi-vitamins and what health Canada recomends. I think that this will give a good basis for what to start off with.
Wish me luck.
So this is my attempt to learn a bit about the supplements that are ever present in the sports world. Though i'm certain that if I use credible sources, not manufacturers, and multiple sources there's a whole world of information waiting to be read.
To start it all off I'll look into multi-vitamins and what health Canada recomends. I think that this will give a good basis for what to start off with.
Wish me luck.
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