First training day after the "incident"

So, after dropping a 1rm squat on the back of my head (yes sounds bad, felt worse but no "major" damage) I had a rest day yesterday as I couldn't move my neck.. Today it feels a little looser so I'm going to push myself and see how I go..

Am: sprint session
Warm up
10x20m 3 point sprints
10x100m kneeling sprints


Pm: CrossFit
Warm up + Mobility
5,5,3,3,1,1 overhead squat

21-15-9
Ohs 135#
Double unders

Core work:
4 x 20 V-Sit ups
4 x 10 strict toes thru rings
3 x max hold Plank holds

CrossFit, sprinting and paleo... Let's see how this goes

Well, because of work I am unable to compete in the opens to try and score a spot in the regionals... Yeah I am destroyed about it, but the only plus side is that I have 12 months to go for the 2013 games. Have to wait a year for it to come around, but I "should" be a better athlete by then.

Tomorrow's workout:

Am: beach sprinting
Warm up
5x10m flying starts
10x60m max efforts

Pm: CrossFit

SWOD:
Single squat, starting from 40kg, do 1 squat, increase by 10kg and do 1 squat until failure

4x12 weighted 24" box jumps 30kg (15kg db each hand)

DWOD:
Amrap 5mins
50 kb swings 28kg
Burpees in remainder of time
Rest 3mins

Amrap 5mins
50 overhead lunges 75#
Burpees in remainder of time
Rest 3mins

Amrap 5mins
50 thrusters 75#
Burpees in remainder of time

Penalty for not finishing any of the movements of 50:
10 double unders per rep under

Changeover day / Competition day

So today is my changeover day, where I change from night shift to day shift.. Nothing really changes, when you're underground it's still pitch black without the lights on...

The important things about today are:
1. I get a full 24 hours off
2. Means I'm getting closer to home time and I get to see my toots again
3. I know I have goodies waiting at home for me... (thank you Life As RX'd)

So, with my 3 on 1 off schedulle, would you believe that my day 3 is TODAY? means it's time for something special and since I have a comp coming up on the 31st of March I think it's the day to test out my diet and training with a mock comp day, which will be 3 workouts today:

WOD 1:
Dumb Helen
3 Rounds for time
Run 400m
21 dumbell swings 25kg
12 pull ups

Rest 4 hours

WOD 2:
21-15-9
Ground to overhead 50kg
Burpees
Ring Dips

Rest 4 hours

WOD 3:
AMRAP 10mins
Overhead Squat 50kg
Everytime the bar is put down perform 5 bar facing burpees


Post all 3 results to coments.

The new guy

So, the new guy FINALLY rocks up to the gym for his first session and after a warm up and some dynamic stretching I put him through a 10m Cindy... He's broken, but the bastard got lipping pull ups during his first session..

SWOD: 5,5,5 power snatch

DWOD:
10 rounds for time
5 hang squat snatch 42.5kg
10 pull ups
20 double unders

This actually hurts a lot in 85% humidity.. Hahaha

Fly out day..

Time to go to work.. But sneak in a cheeky workout before... I said cheeky, I didn't say easy, fun or enjoyable... (well maybe a little bit enjoyable)

Warm up:
LOTS of mobility work

10x10m sprint
30 second rest

SWOD:
REST!!!

DWOD:
Nasty girls!!
3 rounds for time
50 air squats
7 muscle ups
10 hang power cleans 135/95# (60/40kg)

Skills wod:
3 rounds for time
15 ring dips
15 chest to overhead 95/45# (45/20kg)
(preferably strict press)

Friends in town can only mean one thing...

So, a good mate of ours (Gemma and I) is coming into town who loves to come and wod out with us, so it's time to punish him (and us)...

Warm up:
Mobility wod

3 rounds for time
10m restisted running
Burpee broad jumps 10m

Swod:
5rm deadlift
Then 3 x max reps with 85% 5rm

Dwod:
9-15-21
Deadlift
Ghd sit ups
Squats
Double reps for double unders

Wod 100212

So, after listening a bit to the endurance guru, Brian McKenzie, he talks about increasing your running distance by training intervals. He does this to teach your body to recover quicker, which in turn makes your go harder and faster more often.. Something I thought I can adopt to my training too, so here is tomorrows wod:

Warm up:
Mobility Wod

5 rounds for time:
25 double unders
100m row

Wod:

Tabata db push press

Rest 2 min

Tabata push ups

Rest 2 min

Tabata supine row

Rest 2 min

Tabata renegade row 20kg

Catching up with the Richo's

Well, we went down south today after doing this wod to catch up with our best friends (and owners of Get Fit Ulladulla) Scott and Vanessa Richardson. This has only just been updated so memory is hazy on the food that was consumed. Scores for the wods posted below.

Todays WOD:


Strength
5,5,5,5,5 Front Squat - 225# max for 5 reps
1,1,1,1,1 Push Press - 215# for 1 rep, failed attempt at 225#

Skill
2 x Max Rep Ring Dips

WOD:
GRACE
For time
30 Clean and Jerks 135/95# - slowest time, however was completely wrecked from strength wod. 4:15

Cash Out:
Airdyne (The bike from hell) Intervals
5 rounds
20 seconds on, 40 seconds off

While the parents are gone...

So, parents took off today and I was able to eat better and train harder. Sure the session was a lot more intense then I was thinking it was going to be, but it was hard and good fun!



Strength:
Work up to a 3RM Deadlift
194kg

Skill Work:
8 rounds, 1 min rest between rounds
3 Power Cleans @ 75% Bodyweight
3 Broad Jumps

WOD:
Amrap 10 mins
3 thrusters 95#, 1 muscle ups
6 thrusters, 2 muscle ups
9 thrusters, 3 muscle ups

keep increasing reps until time is over
6 rounds exactly

Cash Out:
1km row for time
3:32.2

Food for today:

Fasted until 12pm

Went out for 1st meal and had gthe big breakfast at the local restaurant:
2 whole eggs fried, 2 chipolate sausages (not paleo but still meat and I was starving), 2 small (about the size of a golf ball) grilled potatoes (have just been announced as paleo by Robb Wolf) and 2 coffees

4 hours later pre training:
6 whole eggs scrambled
2T almond butter

Post training:
1 serving of BCAA's giving me 10g of BCAA's

Dinner:
2 small lamb chops and 2 small rashers of bacon cooked in 1T Ghee
1/4 small white onion
4T almond butter

Post dinner:
2 rashers of bacon
4T almond butter

So training was good, food was awesome and keen to get ready for tomorrow!!

Day 1... went a bit pear shaped

So... Today was going to be a BIG workout, lots of strength and a nice hard metcon to make me feel like I am alive, then rest up and eat and clean up the house because my folks are coming from W.A to visit for the night tomorrow night... that was until my Dad contacted me and said "Hey we are coming a day early". Cheers.

So had to skip the strength stuff today due to time constraints and just do the metcon..

1km sprint / fast run
then
5 rounds for time
1 Handstand Push Up (HSPU)
1 Strict Chin
3 HSPU
3 Strict Chins
5 HSPU
5 Strict Chins
then
1km sprint home

18:02 total time for entire wod.

Food I have eaten today:
Fasted until 12pm
1 Meat Pattie, 1 strip of bacon, 2 eggs and 2T Almond Butter

Training at 2:30,

Post wod, 10g BCAA's

Meal at 4:30-5pm
Dinner at a restaurant that serves RIBS!!! (you can kinda tell what I'm going to eat)

Bedtime meal
2 whole eggs, 10g BCAA's, 1T Almond butter

The start of something...........

So,

Firstly, let me say welcome to my thoughts...

A bit of info about me:
I am primarily a CrossFit Athlete. I live and breathe CrossFit. I have been doing CrossFit for over 3 years now and got my first taste of it when my Girlfriend (and fellow CrossFit athlete) Gemma, showed me a video of this tiny little bloke doing Nancy (turned out the dude was none other than Pat Barber and made it look like he was moving a kids weight) and thought to myself "Fuck, I could do that shit!!!" Dude, was I fuckin wrong.. I showed my old PT this video and said to him "this is the shit I want to be able to do", so the next session I did with him was: (everyone remembers their first)

Nancy
5 rounds for time 15 Over Head Squats with 95/65#
400m sprint (sounds easy right?)

30 minutes later I was BATHED in sweat and hurting like never before.. The whole time I was thinking "This is fuckin horrible" but afterwards I was thinking "That was FUCKIN MAD!!!"..
The next PT session was:
Barbara
5 rounds for time
20 Pull ups
30 push ups
40 sit ups
50 air squats
3 minutes rest between rounds

That was worse than my first session, but with ripped hands, sweat angels on the ground and loud angry music playing in my earphones, a CrossFit athlete was born.

Now, coming up to the CrossFit Games Open and I work in an underground mine on a FIFO (fly in-fly out) basis and I have found that while I'm away from my box, its gonna make it hard to compete in the CrossFit Open... Doesn't rule me out though, I'm still registering and competing in the Open and going to bring the hurt like I'm throat punching a sabertooth tiger just for fun! If I make it as an individual then I'm gonna be impressed (considering the gym in the mines has NOTHING in it besides machines) so I have also registered to compete in the CrossFit North Queensland Regionals Team as well... either way I am getting there.


So, why am I writing this blog?!? It recently occured to me that I am SHITHOUSE at recording stuff.. piss pore at recording times/weights/reps for wods and strength work and have never written down a thing I eat EVER.. So to make myself accountable I am going to start recording stuff every day (hopefully) of what I eat and what I do for training.

If this stuff helps you guys out too then that would be an added bonus, but let me be clear, this is mainly for me!! So if there is something you wouldn't do in here, or something you wouldn't agree with, well like I said, it's for me, not for you!

Enjoy!!