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Primal CrossFitter's 2012 Journal

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  • #31
    I did a 5 minute burpee challenge today--zomg I am horrible at burpees. Good for you on getting 71 in 7 minutes!
    Female / 5' 8" / 42 / SW: 166 CW: 159
    Journal: Inspired by success story. Working on my own.

    My mermish life: ENTER to WIN Real Mermaids Don't Hold Their Breath (until Mar 15)

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    • #32
      28/02/2012

      B - 500ml Ice Lemon water, 4 eggs with lemon and cinnamon. AGG

      L - AGG + 1/2 whole chicken


      WOD
      “Cindy”
      Complete as many rounds as possible in 20 mins of:
      5 pullup
      10 pushups
      15 squats

      Result
      12 rounds + 7 Pushups

      Post WOD 20g Whey Protein

      Pick up Game of Touch (40mins)


      D AGG + 2 fish fillets (450g ish), 1 head of brocolli

      PAGG before bed

      Burpees 18

      Sleep 8 hours 45 min

      Cindy + Touch + Burpees absolutely destroyed me, Quads especially due to front squats the day before. Re injured old shoulder injury that is always the result of too many pullups. Not the best sleep either, Hot + Sore + think caffeine in Green Tea extract is disrupting sleep. Might not have it tomorrow before bed.

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      • #33
        29/02/2012

        B - 500ml Ice Lemon water, 4 eggs with lemon and cinnamon. AGG

        L - AGG + 300g assorted cold cuts (chicken, ham, pastrami)

        Gave Blood (600ml)

        D AGG + Whole Organic Gluten Free Roast Chicken, 1 head of brocolli

        Chilli Beef Biltong 100g (all natural except worchestershire sauce)

        PAG before bed (Dropped Green Tea Extract to try improve sleep)

        Burpees 0 need to do 39 tomorrow

        Sleep 8 hours 30 min

        Was still wrecked today and gave blood so I felt a day off CrossFit was necessary, Had to get cold cuts so I could eat on the run on the way to blood donation. Was super tired when I got home, didn't feel like cooking and bought a chicken. Had a moment of super weakness at 9pm and almost bought chocolate/icecream/lollies as I was going to the local store to get cash out. Had to physically tell myself to get out of there, ended up getting biltong instead as a compromise. Sleep was much better without Green Tea extract although i'm not completely convinced that was the culprit. Won't take it before bed tomorrow but will Friday and will see what the difference is to see if that's the culprit. Got a lot of Burpees to do tomorrow, plain forgot yesterday. Pumped for 2nd CrossFit Open workout on Friday.

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        • #34
          Way to go on all your burpees! I only got 33 LOL

          Tomorrow night we do workout 2 as well. How do you think you will do?
          I am new at snatches, but I should get the first set of 30 and maybe some of the way into next hopefully
          Last edited by Ayla2010; 02-29-2012, 09:34 PM.

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          • #35
            Originally posted by Ayla2010 View Post
            Way to go on all your burpees! I only got 33 LOL

            Tomorrow night we do workout 2 as well. How do you think you will do?
            I am new at snatches, but I should get the first set of 30 and maybe some of the way into next hopefully

            I'm 2 hours away from doing the snatch workout and it's all i've been thinking about all day. My PR is 45kg so the first 30 at 35 should be fine to do in about 3-4mins. Then I'll have 5 or so mins to try and get 62.5kg. Well above my PR but i'm feeling strong with 2 days rest so who knows.

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            • #36
              01/03/2012

              B - 500ml Ice Lemon water, 2 eggs with lemon and cinnamon, 2 rashes bacon, 5-6 breakfast sausages, 1 bite of hashbrown. AGG

              L - AGG + half Roast Chicken


              D AGG + 12 mini Organic beef patties (500g total), 1 head of brocolli, 1 red pepper.

              S- 100g 85% Dark Organic Chocolate

              PAG before bed (Dropped Green Tea Extract again to try improve sleep)

              Burpees 39 (split over 2 hours)

              Sleep 8 hours 45 min

              Was still pretty sore today, decided to bump up the carb intake a little bit and spent a solid 40mins rolling and stretching out. Used a large full soft drink bottle as a roller which worked awesome although very painful, used a lacrosse ball for my chest.

              Getting lots of sleep is easy as long as I don't want to play COD or watch TV.

              Have the snatch workout tomorrow, comments on that are above.

              Will try the Green Tea Extract at bed tonight again to see if that is causing the problem.

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              • #37
                goodluck! I am about to head off.
                We practiced last night and the 35 kg was not good LOL. But then I dropped the weight and changed to the split snatch and it felt much better, so will see how I go tonight.

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                • #38
                  Originally posted by thepigisatastyanimal View Post
                  I did a 5 minute burpee challenge today--zomg I am horrible at burpees. Good for you on getting 71 in 7 minutes!
                  Thanks. Everyone feels they are horrible at burpees, myself incuded. That's what makes them an awesome test of endurance as it's easy to end up in a dark place doing them.

                  FYI the top guy in the world did 161 in 7mins, link to the video is below.

                  SHOKHIN DANILA.Open Crossfit Games 2012-WORKOUT 01 - YouTube

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                  • #39
                    02/03/2012

                    B - 500ml Ice Lemon water, 4 eggs with lemon and cinnamon, rash bacon, AGG

                    L - AGG + half Roast Chicken, handful of mixed nuts


                    WOD
                    OPEN WORKOUT 12 . 2

                    MEN – includes Masters Men up to 54 years old
                    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
                    35kg Snatch, 30 reps (30)
                    62kg Snatch, 30 reps (0)
                    75kg Snatch, 30 reps (0)
                    95kg Snatch, as many reps as possible (0)


                    Finished with 3-4 Power snatches at 50kg (PB)

                    D AGG + 3 Free Range chicken thighs 1 head of brocolli, 1 red pepper.


                    PAGG before bed

                    Burpees 21

                    Sleep 9 hours

                    Didn't make the 62.5kg snatch, don't think I was overly close either. Smashed 30 at 35kg out in around 2mins 30 then rested for about 90 seconds then made 3 or so attempts before my coach cut me off. Finished with some 50kg power snatch which was good. Got some good sleep in in preperation for the weekend which will be a dance festival, alcohol, poor eating decisions and general chaos.

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                    • #40
                      03-04/03/2012

                      Weekend was a blow out
                      Saturday
                      B- 4 eggs with cinnamon

                      Early L 3 chicken thighs, 10x vodka soda limes

                      D- Hotdog on a stick

                      Late Night bad decisions- Ice Cream, Licorice, Pizza, Mousse, Soft Jubes. All were awesome at the time but certainly paid for them Sunday.

                      Sleep 8 hours 30 mins- although wouldn't be good sleep as it was 4am to 12.30pm in a daylight room

                      Sunday
                      B- Finished off Pizza
                      D- 1/2 Organic Roast Chicken, 1 head of Broccoli, 1 Icecream, Bag of Lollies, Cadbury Creme Egg (EASTER!)

                      WOD
                      80 Pressups (4x 20 every 20 mins while eating lollies to try and shuttle insulin away from fat storage)

                      Burpees- 22 Saturday 23 Sunday



                      I'm going to try be more honest with myself with what I eat by trying to track my weekend consumption, jumped up like 5lbs over the weekend, I know that most of it will be excess water retention due to the increase carbs and salt but it's still not a good feeling when you jump on the scales.

                      Will work my butt off this week and try and get back on track.

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                      • #41
                        05/03/2012

                        B - 300ml Ice water, 4 eggs with lemon and cinnamon, AGG

                        L- half Roast Chicken, handful of mixed nuts


                        WOD
                        21-15-9 reps for time of:
                        Power clean, 42.5kg
                        Thruster, 42.5kg

                        Rx'd was 52.5kg

                        Result: 14min 35 secs (Rest time during WOD 6:23, notes below)


                        D 1/2 Free Range Roast Chicken, 4 homemade cookies (DAMN HOME BAKING)

                        NO PAGG before bed

                        Burpees 24

                        Sleep 8 hours 40 ish

                        Forgot my PAGG and AGG today except for Breakfast, not a good start. Have been living on Roast chicken for the last 24hours, been pretty awesome. My new flatmate baked some toblerone cookies and I tried one-> Downward spiral into eating 4, I have NO SELF CONTROL. Oh well back on track tomorrow.

                        So tonight at CrossFit, coach wanted us to buddy up and count with a stop watch how much rest (lack of work) we have in a WOD. Of 14min 35, 6mins 23 was rest, that's almost half. Coach says that the magic ratio is 2:1 work to rest (Like Tabata) to get the optimum gains in fitness, I think that means that I need to take the weight back less so I rest less, I was trying my hardest not to rest for too long as I was conscious of being timed but at the same time I just couldn't pump the thrusters out in anymore than 2's or 3's once it got to 2nd round. I'm going to try and catch him tonight to analyse my work/rest ratio and see what he thinks I should do with scaling.

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                        • #42
                          argh thrusters are horrible!
                          LOL
                          Hope this weeks open workout is not so awful.
                          Tonight we are working on our 1 RM for squats. This I like, because I know my lower half is much stronger than my upper, so I feel strong when doing these workouts.
                          ooh my knee raises are getting stronger, I can do 10 unbroken without dropping off the bar so yay!

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                          • #43
                            Angie = pain

                            [ATTACH]6097[/ATTACH]

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                            • #44
                              06/03/2012

                              B - 300ml Ice water, 4 eggs with cinnamon, AGG

                              L- half Roast Chicken, handful of mixed nuts AGG


                              WOD
                              "Angie"

                              For time
                              100 pullups
                              100 pushups
                              100 situps
                              100 squats


                              Result: 29min 39sec RX'd!


                              Post WOD 7g BCAA's with Water

                              D 3 Kangaroo Steaks (500g ish) with Ground Chilli, Tumeric and Ginger, 1 massive head of brocolli with lemon and cinamon AGG

                              PAG before bed

                              Burpees 25

                              Sleep 8 hours 10 ish, woke up middle of night, got up and redressed my hand (approx 30mins)


                              Tonight was brutal, my previous angie split was 70-75-100-100 as the rule in the box is 10min cut off for pullups. Hand ripped on the 75th Pullup which made the last 25 slow, Finished them in 9 mins 40, Was completely blown out for pushups, did 100 in just over 10 mins maybe 12. 100 situps took like 6mins which left me less than 4 mins to do my squats. By that stage there was about 15 around me yelling at me that the squats had to be unbroken, I thought i've got 50 and busted them out and then got to 60 and thought don't stop now, you'll let everyone down, push through it. My mate was screaming "Don't you get cut off bro, it's only pain, it's in your head". I can tell you that the last 30 squats I didn't have and if I was doing it solo I wouldn't have made the 30min cut off. Finished with 21 seconds to go and was the closest I've ever been to not being able to stand. I never lie down/crumple after a WOD (As Mikko Salo says, just like in the animal kingdom, lying down shows weakness) but I literally couldn't hold myself up and sat down on a boxjump box. That WOD would be in my top 5 xfit moments to date.

                              Did 10 burpees before WOD thinking 15 afterwards wouldn't be an issue, Those 15 burpees were death! wrapped my hand in toilet paper and insulation tape at home so I wouldn't bleed on the floor and had to do them in sets of 3 before my quads cramped up. Let that be the worst xp with burpess this month, I want to finish this challenge!

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                              • #45
                                Originally posted by Ayla2010 View Post
                                argh thrusters are horrible!
                                LOL
                                Hope this weeks open workout is not so awful.
                                Tonight we are working on our 1 RM for squats. This I like, because I know my lower half is much stronger than my upper, so I feel strong when doing these workouts.
                                ooh my knee raises are getting stronger, I can do 10 unbroken without dropping off the bar so yay!
                                Nice work on the knee raises, for me dropping off the bar is a mental thing, if you grip it tighter and make dropping off not an option ( i picture hanging off the side of the building) you'll be surprised how many more you can do even if you stop without dropping, reset your shoulders and core and go again.

                                I've got 3-2-2-1-1-1-1-1 Deadlift tonight, pumped for a new 1RM on deadlift although i'm gonna have to tape the sh*t out of my hands.

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