Thrusters Unbroken

If you were to ask me this morning if I could hit a WOD with 40kg thrusters unbroken, I'd probs say now. Well I did just that today. Digging in and pretending that no one else is there really does work.

WOD:
5x5 Thrusters (40,50,55,55,55)

5 rounds for time: 6.43

10 Thrusters (40kg)
10 Box Jumps (24")

Crazy shit!

Paleo/Clean Eating on a Budget

Being a student, I have to work with a limited budget when food shopping. There are various ways in which I make it cheap though!

1. Make a meal plan and list all the food you need in order to have three meals a day with snacks
2. When buying chicken, buy a whole chicken and use all of it - chicken breast is way too expensive
3. Stick to 3 or 4 meals a week that offer variety in taste and nutrition
4. Make all your food

I'd say I spend roughly £35 - £45 a week on food, you may say this is expensive. But, I don't spend any more money on food during the week, this is what makes it cheap and I usually have food left over. Some students may only spend £20 on food but they'll also spend money on snacks and drinks throughout the week and what you'll usually find is that since being a student they get colds and flu more often, have gained body fat and their energy levels are are low. These are all the observations I have made. I was like this last year, I had gotten fat in my eyes and as soon as I started eating cleaner thats when I noticed good change.

What I tend to eat in the week lools like this usually.

Breakfast - Bacon, Eggs and Mushrooms with a Pear

Lunch - Roast chicken legs with salad (tomatoes, rocket, olives and feta)

Dinner - Mon and Tue (Chilli) Wed and Thur (Chicken, Broccili and Sweet potatoes) Fri and Sat (Green Thai Curry) Sun (leftovers)

Snacks - Mixed seeds with a banana or pear

Green Thai Curry Recipie - Very Simple (25mins max)

Ginger - 1 inch
Garlic - 2 cloves (more if you like)
Chillies - 1 (more to make hot)
Almonds - Handful (crushed and chopped)
Lemon - Zest of half and juice of half
Onions - 1
Peppers - 1
Chicken - 2 handfuls
Green Thai Curry Paste - 2/3 teaspoons
Coconut Milk - 400ml
Olive Oil - good splash

1. Chop spices and veggies up finley and fry in hot olive oil gently, all together
2. Add chicken and continue to fry till cooked
3. Add coconut milk and simmer for 2 mins
4. Add paste and lemon juice and simmer for 5 mins
DONE

This meal is good for two large meals. And very easy to make.

26/02/2011 'Litvinov'

WOD:

5 set of 8x Front Squat (65% 1RM - 75kg) then 200m run
3 mins rest between sets

46s - 48s - 1m07s - 1m05s - 1m01s (started to get cramp in my third set hence the significant drop is numbers)

What a horrible workout, the 3 minutes rest between sets doesn't help because it per longs the horrificness. But all in all a good 6 days training, has felt really good to structure my training well in the last week. This is happening more often!

25/02/2011 - Bigger? Faster! Stronger!

WOD:

5 x Max Strict Pullups (2 min rest) 15,8,5,5,5

7 Rounds for time - 9.42
3 Tyre Flips
15 KB Swings (24kg)
10 Games standard pushups (hands have to come off of the ground when lying on your front at the bottom of each rep).

Getting Big and Strong

Ever since I started playing rugby as a kid, I always wanted to be bigger and more muscular. Since the game turned professional in the mid 90's the physicality of the game has risen tenfold as well as the size of players. Why? Simple! Force = Mass x Acceleration. I thought the bigger I got the better I would be and from a young age I was encouraged by peers, coaches and media to bulk up to be the best!

What BULLSHIT! Don't get me wrong there is a need of relevant muscle mass within contact sports and it is essential for the athletes to be strong, fast and powerful. But there is not a need to bulk athletes in these sports up at the price of athleticism. Also the myth that the bigger you are the stronger you are is wrong.

Who's more powerful Simon Shaw or Jason Robinson, trust me, from expereince, a rapid smaller player can hit a lot harder than people think.

Since crossfitting, I have lost 5-7kg, was 80kg now I fluctulate between 73-75kg. Lost body fat and I've gotten stronger. Cleaning 60kg and squatting 100kg for me used to be a big deal, thats history now. Now everything there defies the myths I learnt in college and school about sports science. To get stronger rep ranges need to be 4x10 etc etc etc...to get fitter you  need to be aerobically working for longer than 5 mins blah blah blah... Whats to say ACCELERATION x mass = FORCE (emphasis on speed)

Last time I played rugby, after four months of crossfitting I felt quicker, fotter and stronger than ever!

Now I'd say to most young athletes especially rugby players that - size doesn't matter. I'd say to my little brother (16) who plays scrum half as well, sprint, clean, run, squat, press, pass, pass and pass some more. Don't bother with supplementation till your 18, eat clean, drink milk and focus on fitness and skill.

Now if someone picks up rugby world and looks at the advice and subliminal messages it sends, (i know this as it worked on me) your being encouraged to do a number of things. 1. Use maximuscle products 2. Buy the latest predator boots 3. Use non sport specific cv machines to get fitter on the pitch 4. Perform isolated weight movements to get bigger 5. base a diet around 'complex carbs' rice, pasta and potatoes.

If ]messages, not nessecarily about crossfit, but functional fitness get through to the young athletes early, maybe the standard of athleticism within the next set of professionals will increase tenfold again. Changing things from the bottom will provide a sustainable foundation for health, fitness and sport in the future!

Join the revolution...turn your garage or garden into a gym!!!

Thanks to CF Leeds for this video and the recognition in Fridays post! BIG UP!

Snatch Attack

WOD:

Working onn snatch technique for a whil, then hit 4 heavy singles working up to 60kg.

30 Hang Squat Snatches (40kg) for time - 3.14

I've got a lot more of a stronger position on the start of the snatch, yet dropping into the squat I have difficulty with.

Cool little tune to finish this post off!!!

'TOPGUN'

WOD: 'Topgun'

Rxd at 60kg, but scaled to 40kg to keep power output up

20 Thrusters
20 Sumo DL High Pull
20 Push Jerk
20 Overhead Squats
20 Front Squats
*4 Burpees at the point of every minute

9.47

Press - 5x5 (not going for a PR but was just getting the reps done fast) 40kg throughout.

Metcon then Strength???

It's not usually seen in any programming but it was a nice change. I knew I wasn't gunna go for a new 5RM on the press which I think made me enjoy the strength work a bit more. Especially in that I knew the dreaded metcon had already past. Maybe something to do to mix things up, but if you want to be able to measure your strength gains, not advised.

If anyone has watched the film topgun, you know its a classic and anyone with a ounce of taste musically would realise this is a timeless 80's classic, that needs to be blarred out in your local gym!

22/02/2011

WOD:

10 minute AMRAP - 4 rounds
7 Ring Dips
10 Pull Ups
12 Box Jump
15 KB Swings (24kg)

Was not a nice expereince, tried to hit some weaknesses today in ring dips, box jumps and pullups. Last week I could string together 8-10 butterfly pull ups no problem, yet getting bad again so I just need to keep pushing till I get it.

PR Monday (YeahBaby) and Quadkilla - 21/02/2011

WOD:

Find 1RM in Clean and Jerk.

60,70,80,90,95x,95,100x,100

New PR in a 95kg CnJ and a 100kg Clean

Metcon:
3 x 60kg Squat Cleans (killed the legs)
7 Burpee Lateral Jumps

17/02/2011

Wendler Squat

5 x 100/105/105(11 reps)

Metcon:

21-15-9
Ring Dips
Front Squat (40kg)
Burpees (they burned man!!!)

11/02/2011

WOD

Front Squat 5 x 3 (80,90,100,110,115x)

What I started to do is on my deload week hit a different style squat (front, box, overhead) and only one of the presses. I find deadlifting smokes me out a bit.

Metcon:
7 rounds
3 Cleans (70kg)
20 Double Unders

Now to watch Braveheart and eat some chicken. Bang Tidy

09/02/2011 + 10/02/2011

 09/02/2011 - WOD


Split Jerk 5 x 3
(50,60,65,70,75)

In pairs work continuously for 90 seconds on each station, in a 'I go you go' fashion. Rest 1 minute at the end of the circuit then repeat once more trying to beat your previous score.

1 Tyre Flip
12m Farmers Walk (32kg KB)
4 GHD Sit ups
4 Ring Dips
4 KB Thruster (goblet grip - 24kg)
4 Dynamic Lunges

Really enjoyed this workout, its good to work with someone, and I have always thrived in team enviroments and it was defo a team enviroment at CF Leeds tonight.


10/02/2011 - Rest Day

Last night when I left a club with my mates, and after some larking about as you do, I tried breaking up these guys beating the crap out of another bloke. In turn I got smacked around a bit and have a fractured cheekbone now. Therefore it was wise for me to take the day off of training and chill out.

Tomorrows plans are to really work on some mobility, and see what is doable with my current injury.

Paleo Diet, Inflamation and Asthma

Been following this diet for 9 days, I have been consuming milk and protein shakes though for performace and recovery reasons . At the end of last week I dipped in energy and felt a bit groggy for a few days, but I expected it and I have come out better on the otherside.

Whilst following the diet I have been doing my research, and something occured to me big time. Paleolithic diet and its effects on asthma.

Since I was born I have had asthma, and throughout my life I have had to take medication to control it and I still do. But I have always wanted to get off of them and cure myself. Modern western medicine has encouraged me to control it, not learn to live with it.

But I now look at it as not curing the diesease but living with it in peace instead. But how can you do this? Various ways, but the big one is look after your body. This doesn't mean become a crossfitter and take loads of multivits. This means trying as best as you can to remove yourself from modern eating and stresses.

20 years of asthma has taught me many things but a few really stick out, the mind has incredible effect on the body. When your stressed, do you ever get ill? It has also taught me that everybody is genetically different and that certain things don't agree with you. Certain things will trigger inflamation in different people. My triggers are dust, fizzy beers, carbohydrates and dairy. This tends to make me wheezey and full of mucus.

But reducing my carbohydrate intake, processed food intake and generally being more paleo I have had one occasion of illness in the last four/five months, where I had flu which led to a chest infection. But this was around christmas, a time of year where paleo is pretty damn hard. So what does the evidence show...paleolithic eating with a modern slant has improved my health by tenfold, reduced my bodyfat and helped me get stronger and fitter.

Also the introduction of omega three fatty acids is something EVERYONE needs to do. If your diet is not rich in deep sea oily fish, get on this stuff its a life saver.

Last thing, if your sitting their and thinking I can't do that, pasta is healthy isn't it, I can't afford that, I'm pretty healthy anyway and thinking of any reasons why you shouldn't do this. THEN STOP. Carry on making excuses for yourself, but your in denial! For all the haters out there...carry on being sheep and doing what society tells you!

Dig deep because it makes sense!

08/02/2011

WOD

Work to 5RM Squat Cleans
70kg (stopped do to hands being in poor condition, would have liked to gone for more)

For time: 10.18
4 rounds
Run 400m
50 Air squats

50 x Ring Pushups(15, 15, 10, 10)
50 x Strict Chins(15,10,10,10,5)


Thanks to Glorious Victory here are some videos from sundays track session. Well worth a look if you fancy a laugh. Remember to like the page, good quality stuff is coming from there!

http://www.facebook.com/home.php#!/pages/Glorious-Victory/121322694603899

Stay Strong!

07/02/2011

Wendler Bench
5x60, 3x65, AMRAPx75(2)
Bench 3-3-3-3-3 (60kg) focus on technique

Finisher: Close grip bench x50 (20kg)

Didn't hit a metcon today due to lack of time so I hit one of my biggest weaknesses today, upperbody strength.
Since benching this knew way (arm dominant technique, as apposed to my former chest dominant technique) its a lot more challenging as technique is key. But a lot more rewarding for the future.

Sunday Trackday 06/02/2011

WOD

Warm up drills
100m
200m
400m
400m (perform 30 squats at 100m, 20 press ups at 200m and 10 burpees at 300m)

Nice light day of training, was first time since I've used a track since school. Something I hope to do more so in the future as it really is taking on one of my weaknesses head on.

05/02/2011 - Seven

'Seven'
Seven rounds for time
7 HSPU
7 Thrusters (60kg)
7Knees to elbow
7 DL (110kg)
7 Burpees
7 KB Swings (32kg)
7 Pullups

Subs -
50kg thruster round 1 and 2, 40kg after
110kg DL round 1-5, 100kg after
GHD Sit ups round 6 and 7 instead of knees to elbow

My hands began to rip in the fourth round so a couple of exercises I had to switch due to my hands being really bad. 

05/02/2011 - Always have a plan

The basics in Crossfit is to constantly vary the programming, when I first started I thought this meant random workouts and make it up as you went along. Wrong, always have a plan...if your wanting to be the best crossfitter you can be, have a plan and stick to it. This is something I am trying to incorperate currently. If your looking for GPP then don't worry so much, but if you want to get good then, organise and keep it simple.

Today I went to the gym not really knowing what I wanted to do, I formulated an AMRAP including the majority of my weaknesses, when the rest of the gym was doing 'Seven'. Halfway through them doing Seven it looked so gruelling I wanted to do it. I prepared myself for about 3 mins, got set and did it. The problem was, I didn't perform as well as I should have done due to A) lack of focus in the workout and B) not being prepared enough. If the night before I knew what I was doing it might have knocked a lot of time off of my score, that gearing up for something makes the difference.


Check out these differences in coaching of the 'Power Clean' from well established coaches Mark Ripptoe and Mike Burgener. Especially look at the different points of contact the bar has before the second pull.

04/02/2011

Rest Day

Wasn't planning on having a rest day, but I haven't had one for 8 days straight and I'm starting to feel a bit groggy/ill and tired with this paleo challenge. Takes time I guess to accustom your body to this much of a severe change in lifestyle.

I went out last night and had a beer and that was it for me, but where i usually would have failed was the kebab shop after. Infact I had a totally paleo kebab just chicken with salad. Still tasted good.

Big training day tomorrow, probs hit two short wods again, with my 531 on Bench and DL

03/02/2011

WOD 1:

21-15-9
OHSquat (40kg)
Pullups

I fancied doing 'fran' this evening but i didn't want to burn out for my second WOD.

WOD 2:

Death by Tire flips and a jump in and out of the tire
1min, 1 rep, 2 min, 2 rep etc etc
9 minutes and 8 reps

Mobility:

Hip flexors
Hamstrings
Rotator cuffs
Lats

Felt pretty good today, got in that zone I was talking about in the other post.

Here's a couple of videos for those that like the motivational cheesey stuff knocking around on youtube...Enjoy

Bit of Celtic grit...Love it

And finally some poetry from one of the best poets in the modern world, ALI

02/02/2011

'Grace'

30 x CnJ (60kg) for time

4.00

Never seen a guy who talks to the camera so casually, Zach is a sorted strength coach. His website is well worth a look. 

01/02/2011 - Part 2

1.5 mile Run to switch on...

Mobility Work
- Rotater cuff (really tight)
- Lats
- Chest

WOD 1 - 
Every minute for 12 mins perform: Clean, Hang Clean and a Split Jerk
70,70,60,60,60,60,60,60,60,60,70,70

WOD 2 -
"Annie" - 7.46
50-40-30-20-10
DU's
Sit Ups

Mentality and Focus

Recently I have started to think more about focus and my mental attitude whilst training rather than wasting time worrying about programming and hitting PR's. It goes without saying, and I am sure any crossfitter that has seen Sisu (trailer above) would agree that Mikko has an incredible mentality and drive.

I'm not saying get a tatoo saying Sisu and aim to be like Mikko, but find your own sisu, your own place you enter when in WOD mode.

Recently I have tried to focus on my mentality within the workouts rather than on the reps I have to perform etc. Midway through 'Annie' today I felt like stopping (my abs had started to cramp, felt like shit, hated life, the usual) but I made a point of saying dont give up, keep on moving. And it worked. Next time you do thrusters or some other shitty exercise you don't like make a point of saying to yourself 'you can do this don't give in'. Go till failure because you'll suprise yourself. Crossfit like any other high intensity physical activity is as much about the mind as it is the body, yet focus is always on the body.

01/02/2011 - Part 1

First day of the month and I'm hitting a double day.

Wendler Press
5x40, 3x45, AMRAP(5) x 50
Assistance work:
Close Grip BP 3x 10
Finisher:
Press x50

Really working on getting my upper body strength up as it is lacking in ratio to my lower body strength, so lots of assistance work with; ring dips, close grip bench and strict pull ups.

Stay tuned for part two later...