Food
5:30am – Coffee with coconut milk.
8:30am – Leftover Thai chicken soup from yesterday.
12:30pm – Omelette with bacon
Exercise
Hurdle practise.
Power Snatch practise.
Tabata – 1/2 box jumps (32) 1/2 ring rows (43)
Archive for March, 2010
Daily Log – Thursday 18 March
Food
5:30am – Coffee with coconut milk.
8:30am – 4 Egg Omelette
12:30pm – Beef soup with some pork ribs
5:30pm – Thai Chicken (hen) soup. Coconut milk added during cooking. Ate a couple of the mushrooms in the soup.
7:30pm – Frozen berries with some coconut milk and a couple of handfuls of nuts (walnuts, almonds).
Exercise
Daily Log – Wednesday 17 March
Food
8:30am – 4 Egg Thai omelette, 1/2 a capsicum and some left over roast lamb. Black coffee with coconut milk + 3 drops vitamin D. handful of nuts.
12:30pm – handful of nuts. 2 cups of tea.
5:00pm – Beef soup with some carrot, cabbage and 1 avocado. Handful of nuts.
Exercise
Didn’t go to Crossfit this morning. Only the 2nd session missed in 6+ weeks. Haven’t slept well for the last 3 nights and was feeling a bit run down, therefore decided to give it a miss.
Understanding Crossfit terminology
This blog is mostly for me to keep track of my progress. That said my one and only reader, who doesn’t Crossfit, has commented that he doesn’t understand the terminology.
The best place to find out what an exercise is is at Crossfit.com, exercises and demo section. If you can’t find it there than Google or Youtube. Be careful with Youtube as sometimes the demos suck and technique is poor or incorrect.
Here’s something for fun.
Athletic Skill Levels cont..
Before Crossfit this morning did:
Medicine Ball Cleans x 10. I did all 10. Interestingly Coach commented that I shouldn’t be doing them. He reckons it doesn’t really help to learn the clean and can actually stuff up my technique with the bar. Interesting. I can’t say I really think the exercise to be that valuable but did want to tick it off the skills test list. I like working with the bar.
Pull ups. I did 1!!! It was strict and got far enough over the bar that I’m happy to count it as 1.
L-Sits. Worked on these a bit too. Up to 7 sec.
Daily Log – Tuesday 16 March
Food
5:30am – Coffee
9:00am – 4 egg Thai omelette with onions & leftover pork ribs from yesterday. Steamed broccoli and zucchini. Black tea.
10:30am – Coffee with a large spoonful of cream
3:30pm – 6 grapes
4:00pm – Pho, beef and chicken combination minus the noodles.
5:00pm – Glass of coconut nectare.
6:30pm – 1/2 cup of papaya and 2 mangoes.
9:00pm – 1/2 cup frozen berries and 1/2 cup nuts (almonds, walnuts, pistachio)
9:30pm – 1/4 cup coconut milk with 4 drops Vitamin D.
Already seeing the benefit of the blog and recording what I’m eating. Can see that even though I wanted to go without dairy I’ve still had two serves in the last two days. Also need to stick to one cup of coffee a day, the second one didn’t make me feel good. Trying to minimize fruit however killed two mangoes and some papaya. Also hard to pass up the nuts.
Exercise
Olympic lifting skill day.
Front Squat, Hang Clean and Hang Squat Clean.
Good session, realising how much I need to engage the lats and upper back. Also focus on straight arms.
*Coach commented that this week would be mostly lifting and skill work, maybe one metcon in there somewhere. This is perfect timing as it’s my 7th week and a perfect time to have an ‘easy’ week. Excellent programming.
Daily Log – Monday 15 March
Food
5:30am – Coffee with coconut milk
9:00am – 3.5 leftover bbq sausages & raw vegetables (red cabbage, capsicum, radish, carrot)
10:00am – Caffe latte
12:30pm – Sashimi – salmon and tuna
1:30pm – Caffe latte
6:30pm – Left over lamb roast and pork ribs. Side of Greek yogurt, 1/2 avocado, carrot and some olives. Three strawberries.
* Sashimi was due to a lunch meeting, not particularly hungry. Removing dairy however the yogurt was a leftover
Exercise
Conditioning
2 x max handstands: 2:11 & 1:46
2 x max ring holds: I can’t hold for very long, maybe 10 or 15 sec, did about 5 rounds.
1 x scoop complex: Couldn’t make it all the way through
WOD
Rack pull 3x3x3x1x1x1:
90x100x100x110x120x120
Back squat 5x5x5x1x1x1:
80x80x80x90x91xFailed at 93 PR 91kg
Athletic Skill Levels cont..
Before Crossfit started this morning I managed a couple more skill tests. Also got my deadlift and press numbers off the board.
Deadlift 3/4 x bodyweight. My PR is 105kg which is 113% of my current bodyweight 93kg. I think I was actually 92kg when I lifted that, no matter.
Press 1/4 x bodyweight. My PR is 55kg which is 59% of my currenct bodyweight 93kg. As above I think I was 92kg when I lifted that.
Static hang 30sec. Did this okay, hanging from the chinup bar. Not sure what you’re supposed to be hanging from?
500m row. 1:54min. Time to beat is 1:55.
L-sit 10sec. I only managed 5sec. Need to work on this obviously. I remember when I started Crossfit 6 weeks ago I couldn’t actually do it at all!
Spoke with my coach about not being able to do any pullups. Asked him if I could / should do something extra. He said that I should keep training and not worry about it. I’m worried.
Athletic Skill Levels
I’m also going to keep track of my Crossfit progress. I found this document which was linked from Robb Wolf’s website. I think it’s a really good way to gauge where I’m at, so as I can work on weaknesses, and also, more importantly, have clear goals for moving forward. I feel having clear performance goals to work towards will really help me.
I meet nearly all the criteria for Level 1 ‘well rounded beginner’. Some areas I exceed at however I know that some I can’t do. Off the top of my head is the 3 pull ups. Other criteria such as the running I’m not sure about, it will be interesting to see how I go.
I will set myself the goal of testing myself in all the criteria this week. I just went outside and did some, so here’s a start:
50 free squats. Not a problem, could have knocked out another 20 maybe?
10 push ups. Not a problem, maybe could have done 20. Chest to the ground each one. Would like to work up to 50.
30 sit ups. Easy, could probably do 60 or 70. Still sore from Thursdays workout which had 110 knees to elbows.
10 sitting knees to chest. Easy, could probably have done 20 or 30.
400 meter run: 1:28 minutes (time to beat 2:04)..
800 meter run: 3:19 minutes (time to beat 4:20).
3 dips. 3 is okay. Could do 4, maybe 5.
3 pull ups. Barely manage one. I suck. Chin not above bar. This is a strict pull up, still learning the kipp. Big weakness, need to work on this.
Body Stats 1
I’ve been eating Paleo about 4 months now. Going to Crossfit for 6 weeks. I lost about 8kg on Paleo before I started Crossfit. Since starting Crossfit I’ve not lost any weight, in fact I’ve put on about 0.5-1kg. I realise that this is probably an addition of muscle that has caused this. I’ve also added back dairy, cream and cheese, into my diet in the last 3-4 weeks. While I feel fine adding these foods back in to my diet I feel that they may be a culprit in the weight lose plateau that I’m currently experiencing.
I’ve decided to cut out dairy and go back to my strict Paleo diet. I’m also going to log my stats and keep a better track of my progress.
Stats:
Body Weight: 93.1kg
Waist Measurement : 100cm
