Okay, last post was a bit lame in that my goals are not very firm. Read an excellent article about goals here.
So, I’m going to set some quality short term goals. They are:
5 strict pull ups
10 dips
Body weight of 90kg
All of the above by the end of May. Currently my best is 2 pull ups and 5 dips.
So, I’ve obviously not kept up the food and exercise log. Tracking everything you eat is much harder than it seems.
Okay, so what’s been going on? Food wise I think it’s been much the same as before. I have lowered the amount of dairy I’ve been consuming however it’s still there. Scale weight hasn’t changed actually. Measured in at 93.1kg today which is exactly the same as a month ago. It’s fluctuated a kilo or so in the last month but it pretty much looks the same. I’ve been going to Crossfit apart from this last week, which I’ve had off, for two reasons :- We had quests stay with us and I was up late entertaining, had a bit to drink a couple of night too. The second is that the wife and I had our first child four weeks ago and I’m just not getting enough sleep. Crossfit five days a week is tough without enough sleep. I really needed a break and I’m glad I took the week off. Enough of the excuses, here’s the plan:
I’ve been thinking a lot about what my goals are. I think some clear goals as to what I’m working towards might be beneficial.
Long term.
Do the Crossfit WODs as rx’d.
Advanced level on the Athletic Skills Levels.
Competence at the basic gymnastic skills. Stuff like planche, walking handstand, basic rings.
Medium term.
Hmm, not sure what to put in here. I’m thinking that once I reach my short term goals I will start mostly strength gymnastics training. I think that gymnastics strength training will be the core of my training once I reach my short term goals.
Short term.
First thing I think I need to do is lose my excess body fat. Most of the athletic stuff that I suck at is body weight stuff – pull ups being a prime example. It’s hard to know what my ideal weight would be but I think that 85kg should be a starting point for me. I think at this weight I will be able to asses what my body fat percentage is. At 85kg I will be reasonably lean. That’s 8kg I need to lose.
Basic strength exercises such as – pull ups, dips, handstand push ups.
So, how will I go about this?
In regards to the weight loss I will do the following: Remove dairy from my diet. Add in a few more vegetables, that I’ve been omitting lately and think about keeping a slight calorie deficit. My weight has been stable and I have been eating a lot of fat! I think a slight calorie deficit is required to lean out. I’m also going to start doing a lot more NEPA. I’ve really been neglecting that the last few months. I will stand at work and take walks at lunch time and in the evening with my family.
With the exercise I will keep going to Crossfit 5 days a week. I think this will help me work up to my short term goal of being proficient at the basic body weight exercises. What does that mean? Not 100% sure about that… lets put down: 10 strict pull ups, 20 kipping. 20 dips, 10 handstand push ups. I’m also going to put up the chin up bar at home and practice pull ups at home. I’ve ordered some rings too!
I’m going to set myself four months to complete my short term goals. That’s 2kg a month and 2.5 pull ups a month too! Let’s do it!
