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Primal CrossFitter's 2012 Journal

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  • #46
    07/03/2012

    B - 4 eggs with cinnamon, AGG

    L- half Roast Chicken, handful of mixed nuts AGG


    WOD

    Deadlift
    3-2-2-2-1-1-1-1-1

    Result: 100(3) 110(2) 120(2) 120(2) 130(1) 110(1) 110(1) 110(1) 110(1)


    Post WOD 5g BCAA's with Water

    D Chicken Breast(500g ish) Tandoori Spices, Tumeric and Cinnamon, 1 massive head of brocolli with cinamon AGG

    PAG before bed

    Burpees 26

    Sleep 8 hours 40 ish

    Hand was still wrecked today, couldn't pull much on the deadlift without pain and the subsequent break in form. Pulled 130 for 1 which was equal to PB but then backed off as my back was rounding. PB of 130 was like 4 months old so I should of been able to break it easy, hand let me down.

    They just released the open WOD
    15 box jumps
    12 push press 115lbs (52.5kg)
    9 toes to bar

    18 min AMRAP.

    Toes to bar is going to suck on my busted hand and it is my weakpoint in the WOD already. Will have to destroy the box jumps although the movement standard is a bit different to what I'm used to. Should be fun

    Might not post for a while, off to Sydney for the weekend.

    Comment


    • #47
      12/03/2012

      B -

      L- 100g handful of mixed nuts, 225g Low GI organic mixed berry greek yoghurt.

      D- Organic Mini Beef Patties (500g ish)with Ground chilli and Cinnamon


      Burpees 30

      Sleep 8 hours 30ish

      So today was a shambles, got back from Sydney late as and only got like 6 hours 30 sleep, had a pretty sugar and alcoholled fuelled weekend. I don't like how I feel when I eat crappy food and although it tastes great it puts me on a downward spiral into being a piece of shit and that's my old life and definately not the new me. No more cheat days, I don't need them. A small treat when I really feel like it will suffice and I'll be able to live primally 98% of the time pretty easily.

      WOD on friday (12.3) was hard with a ripped hand and I wasn't really in the mood ( 6am was hard to psych up for). Completed it though which has been my goal to finish all the open workouts.

      Didn't take my PAGG over the day, I will tomorrow and will try and keep it up until I finish them and then will reassess from there.

      Weighed in at 96kg this morning (211 lbs), heaviest I've been since I started crossfit. I know i've stacked on a heap of muscle but there is about 2 kgs there that are the result of cheat days over the last 6 weeks, they are now a thing of the past.

      In the next month I plan on getting back down to 92-93kg. Stay tuned.

      Comment


      • #48
        how did you go with the 3rd open workout?
        None of mine counted as it was all scaled
        13 inch box instead of 20
        30 kg push press instead of 35 (i could do 35 in practice but decided against it for the workout, but that is good because it was still bloody hard!)
        and knee raises instead of t2b.
        I wonder what tough shit they have in store for us this week
        Hope your hard is better soon though. Mine have finally stopped ripping (well until the next kipping pullup practice I am sure)

        Oh how do you mean the movement standard is different to what you are used to for box jumps?

        Front squats tonight, last time was only 35 kg, but my core is not great so kept feeling unbalanced so gotta work on that

        Comment


        • #49
          Originally posted by Ayla2010 View Post
          how did you go with the 3rd open workout?
          None of mine counted as it was all scaled
          13 inch box instead of 20
          30 kg push press instead of 35 (i could do 35 in practice but decided against it for the workout, but that is good because it was still bloody hard!)
          and knee raises instead of t2b.
          I wonder what tough shit they have in store for us this week
          Hope your hard is better soon though. Mine have finally stopped ripping (well until the next kipping pullup practice I am sure)

          Oh how do you mean the movement standard is different to what you are used to for box jumps?

          Front squats tonight, last time was only 35 kg, but my core is not great so kept feeling unbalanced so gotta work on that


          12.3 was alright, I did it early morning as I was travelling that day. Did 3 rounds + 9 push press which I wasn't overly happy with but at least I got through it. T2B was hard as my hand hasn't fully healed yet. Box jumps were different as we are allowed to open the hip on the way down off the box not at the top so you can land on the box not fully standing and then come tall on your descent if that makes sense.

          We're taking bets at the moment on facebook about 12.4. My moneys on pullups, hang/powercleans and double unders. High on the list too are wallball and deadlift. I think between 12.4 and 12.5 one will be an AMRAP and the other will be some sort of ladder like the snatch workout.

          I'm in the same boat as you with the front squats, collapsing at the bottom when fatigued. I found looking up more than normal and fixing your gaze on one spot helps and just over emphasise how much you push your elbows up.

          Only way to get a good core is sqeeze it constantly through movements even when you think it's unnecessary, it'll always make your movement better.

          Keep up the good work!

          Comment


          • #50
            13/03/2012

            B - Scrambled eggs (5) 2 rashes of middle bacon with salsa AGG

            L- 150g handful of mixed nuts, 225g Low GI organic mixed berry greek yoghurt. AGG

            WOD
            Press 3-3-3 (40-45-45)
            Max reps pushup after each set (22-10-12)

            then ...

            Three rounds for time
            10 Thruster 40kg
            50 Double Unders

            Result 10min 39sec

            Finisher 6-6-6 one handed dumbell bench press (15kg)



            D- Butter Chicken on Brocolli (No Rice) with Grilled Roast Capsicum (3/4 of large)

            PAG before bed

            Burpees 33 (32 +1 forgotten yesterday)

            Sleep 8 hours 30ish

            Weight 95kg (209lbs)

            My old pullup injury is getting me down, sore and stiff all day and has been killing my deep sleep WOD was fun today although I maybe should have subbed the press to save my neck but it didn't feel too bad. Pushup Press combo was cool, blew your arms out so fast, last set of 3 was hard at 45kg even though I can press 50kg for 5. Going from that into mini WOD was good for conditioning, still struggling on overhead lockout on thruster but getting better, double unders slightly better, might of hit 20 in a row a few times. Finished with one arm db press on the floor which was mor conditioning for pressups and then I went out and did 20 of my burpees. End result was blown out shoulders and tris. Have got 5x5 back squats tomorrow which is the first in a few months, will rest Thursday in prep for 12.4.

            Comment


            • #51
              Got 45 kg for my front squats for 6 sets of 2 reps, so yay!
              The last 2 workouts are going to be tough, and I am doubtful ill be doing them Rx'd either, but ill still do my best.
              That makes sense about the box jumps, the only way ive ever done them is open hips at the top though. Yep my coach had to keep reminding me about elbows last night.
              Tonights workout involves deadlifts, pullups and ring dips, have no idea on numbers though as our coach hates telling us stuff in advance though LOL. Ill be dropping one of my pullup bands down to the middle, so instead of the 2 strongest ones, il have a strong and a middle one, well hopefully LOL

              Comment


              • #52
                Originally posted by Ayla2010 View Post
                Got 45 kg for my front squats for 6 sets of 2 reps, so yay!
                The last 2 workouts are going to be tough, and I am doubtful ill be doing them Rx'd either, but ill still do my best.
                That makes sense about the box jumps, the only way ive ever done them is open hips at the top though. Yep my coach had to keep reminding me about elbows last night.
                Tonights workout involves deadlifts, pullups and ring dips, have no idea on numbers though as our coach hates telling us stuff in advance though LOL. Ill be dropping one of my pullup bands down to the middle, so instead of the 2 strongest ones, il have a strong and a middle one, well hopefully LOL


                How the heck do you have 722 posts and you've been primal 4 and a half months? Have you been on MDA longer than that or you just post 5+ times a day? I don't get what you mean with the pullup bands? dropping to the middle colour? Blue down to green?

                Comment


                • #53
                  I used to post a lot more, but cut down for a while, now I am prob posting a lot again LOL.
                  Does anyone else use those big elastic bands where you to go crossfit to help with pullups?
                  There is a few different thicknesses, and you go down to thinner ones as you get stronger until you don't need the bands to assist you anymore.
                  Using Resistance Bands for Pull Ups - YouTube
                  How hard is 12.4? OMG! Ill just be doing the wall balls LOL

                  Comment


                  • #54
                    Originally posted by Ayla2010 View Post
                    I used to post a lot more, but cut down for a while, now I am prob posting a lot again LOL.
                    Does anyone else use those big elastic bands where you to go crossfit to help with pullups?
                    There is a few different thicknesses, and you go down to thinner ones as you get stronger until you don't need the bands to assist you anymore.
                    Using Resistance Bands for Pull Ups - YouTube
                    How hard is 12.4? OMG! Ill just be doing the wall balls LOL
                    Yeah I thought that's what you meant, what colour are you going to? Have you got any pullups without a band? Work hard on them, they will come. I've gone from not being able to do 1 (Feb 2011) to doing 100 in 9mins (Feb 2012). the first time you get off the band for a WOD will be so libertaing, you'll love it.

                    12.4 looks awesome. I've got the wallballs in under 10mins hopefully and double unders in 1-2mins so I'll get a chance at a muscle up which I don't have at the moment. Have only attempted strict as I wanted my first one to be awesome but I'll give a loose kipping one a go if it means I get it.

                    Comment


                    • #55
                      14/03/2012

                      B - Scrambled eggs (5) 2 rashes of middle bacon with salsa AGG

                      L- 150g handful of mixed nuts, 225g Low GI organic mixed berry greek yoghurt. AGG

                      WOD
                      Back Squat 5-5-5-5-5
                      80-85-85-90-90

                      Finisher
                      12-10-12 Rotaing seated Ab medball twists 10kg


                      D- 500g Organic mini beef patties, 1 head of brocolli AGG

                      PAG before bed

                      Burpees 33

                      Sleep 8 hours

                      Went to bed kind of late, got a cool app that tracks my sleep and wakes me up when i'm at my lightest sleep, called Sleep Cycle from the itunes store, definately worth it and it works.

                      Technique still needs improvement on my back squat, not enough practice. Reasonably happy with it.

                      Rest day tomorrow then onto 12.4, fun times. Will watch a lot of muscle up videos in the next 24 hours.
                      Last edited by MBur; 03-18-2012, 10:02 PM.

                      Comment


                      • #56
                        We also often work on our kipping pullups, and I can get up a couple of inches once at a time LOL, but I know ill get there.
                        I was using 2 purple, now I am using a purple and a red. Its an improvement so I am happy
                        Nice work on the back squats We are doing our one rep max in a few weeks, so I am excited about that. Hoping for BW or greater (last time was 65 kg, and I weigh about 80 something )
                        Tonights workout will be tough, I hurt bad from all the pullups and ring dips last night. It was 30-20-10 deadlifts (40kg) pullups and ringdips.
                        Tonight involves a lot of running, kb swings and knees to elbows (ill do my best with these, as I really really badly want my first Rx'd workout, but I normally just do knee raises.

                        Goodluck with the muscle ups!

                        Comment


                        • #57
                          actually I am going to keep telling myself I will get all the wallballs and some skips.
                          I can't do double unders yet, but I practice almost every day, as skipping is usually our warm up. A couple of times ive gotten one foot over

                          Comment


                          • #58
                            Originally posted by Ayla2010 View Post
                            actually I am going to keep telling myself I will get all the wallballs and some skips.
                            I can't do double unders yet, but I practice almost every day, as skipping is usually our warm up. A couple of times ive gotten one foot over
                            I didn't get my dounle unders till I started relaxing a bit. Feet together and keep your body in one piece. bounce on your toes and just do single skips. Focus on keeping feet together and staying in one spot with out bending your legs just flexing off your toes. Once you've got that down, change nothing just bounce a bit higher and focus on the 2nd rotation being really quick. Someone explained it like woosh WOOSH, woosh WOOSH, woosh WOOSH if that makes sense. Quick wrists!

                            Ring Dips kill everyone!

                            Comment


                            • #59
                              ooh thanks for the tips
                              Tonight is going to suck though, I feel like I am getting a cold and have the worst sore throat. I don't believe this! I am bloody sore from last nights workout though.
                              run 800m
                              21-15-9
                              kb swings (12 kg)
                              knee raises
                              run 800m
                              did it in 18.26. Slow but it was so tough! its my runs that suck bad.
                              When are you doing 12.4? 2 hours till I leave to do it.

                              Comment


                              • #60
                                15/03/2012

                                B - Scrambled eggs (4) 2 rashes of middle bacon with salsa AGG

                                L- 150g handful of mixed nuts, 225g Low GI organic mixed berry greek yoghurt. AGG

                                Home WOD
                                34 Burpees
                                Max pushups (25)

                                S-100g 85% Dark Organic Chocolate

                                D- 600g Organic Chicken Legs (maybe 400g without bone) 1 Red Capsicum AGG


                                Burpees 34

                                Sleep 9 hours

                                Weight 94.5kg

                                Cruisy day at work and relaxing evening at home, burpees with socks on hardwood floors is awesome, it almost feels like cheating. Your feet slide out of the pushup into the squat so smoothly, reduces the effort. Wonder if that would've flied for 12.1, I see that theres an article about an ex-NFL guy whos doing really well who got no repped on all his push press for not getting completely overhead after rejudging his video submission after complaints.

                                Neck/Shoulder is still stiff, got a good amount of sleep last night, not too broken either. Experimenting with air con temperatures while sleeping, so far 20 degrees is the winner.
                                Last edited by MBur; 03-18-2012, 10:02 PM.

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