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Primal CrossFitter's 2012 Journal

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  • #61
    16/03/2012

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

    Snack- 1 slice of Cheesecake (work morning tea)

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

    WOD

    MEN - includes Masters Men up to 54 years old
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (20lbs to 10' target)
    90 Double-unders
    30 Muscle-ups

    Result 150 wall ball (9mins 30 something) + 23 Double unders


    S-50g 85% Dark Organic Chocolate

    D- 1 Whole Free Range Lilydale Roast Chicken


    Burpees 35

    Sleep 7 hours

    Weight 94.5kg


    Got a PB for Karen (150 Wallballs for time) of 9mins 30 ish. Managed first 40 unbroken, then a couple of sets of 10. Then 5-6 reps everytime. Got to the double unders and I couldn't walk, 23 double unders in like 2 mins is well below what is achievable fresh (maybe 90-100 for me). I was reduced to 2 DU's at a time or failing that a S-S-DU-S-S-DU pattern. Felt like I weighed 400kg. 12.4 was tough man.

    Had a late night playing in an online tournament, managed a bit of a sleep in but the sun and heat woke me up about 8.30am.

    Comment


    • #62
      17-18/03/2012

      Weekend was pretty cruisy, moved out of my flat and into my mates house (3x fellow CrossFitters and Tough mudder teammates) for my last 2 weeks in AUS and in preperation for Tough Mudder at the end of the month.

      Sat-Usual Breakfast, had 2x flake fillets and brocolli for late lunch and then had a cheesecake and some dark chocolate for dinner
      Sun- Usual Breakfast, Breakfast again for lunch, then BBQ (4-5 sausages, 2 patties, lettuce mushroom cherry tomato salad) post WOD and then a plum, some kiwi berries and 150g of macadamias for snack/dinner.

      Burpees 36 + 37

      Sunday WOD
      (Parroba Ave WOD)
      5 rounds for time:

      5 burpees
      1 lap of swimming pool + 1 Alana (Climbing into floating inflatable pool, crawl through jump out other side)
      1.5km obstacle team run (4 under gates, 2 fence climb, 2 ditch jumps, 1 hill climb, 1 max height jump, 1 balance beam)

      Result
      40 mins 1 second


      Quads were swallon and sore all weekend from 12.4, made the run on Sunday pretty nasty. Neck/shoulder almost back to normal. Calves were fine post run for a change.

      Comment


      • #63
        Great result for 12.4!
        I only got 122 wall balls, I was quite disappointed with myself really , I want to do it again just to show I can.
        Friday night I felt crappy as and I was stuck in a hot corner and it felt like I couldn't get my break.
        You sure seem to love burpees LOL

        Comment


        • #64
          Originally posted by Ayla2010 View Post
          Great result for 12.4!
          I only got 122 wall balls, I was quite disappointed with myself really , I want to do it again just to show I can.
          Friday night I felt crappy as and I was stuck in a hot corner and it felt like I couldn't get my break.
          You sure seem to love burpees LOL
          122 is pretty good for 12mins, my training partner only got 124 and he hits more than 50% of his WOD's Rx'd. Wall balls are a mental game and I'd say you did fairly well.

          I hate burpees but I'm trying to take control of that and get better at them. It's 115 day challenge starting with 1 burpee on day 1, 2 on day 2 etc. Yesterday was day 38.

          Comment


          • #65
            19/03/2012

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

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

            S- Chocolate Bar 40g

            Home WOD
            1-10 burpee ladder with flatmate
            Swim and Roll out



            S-30g 85% Dark Organic Chocolate, few handfuls of macadamias

            D- 500g Organic Beef Patties, 1 red capsicum, 1 small head of brocolli


            Burpees 45 (38 required today)

            Sleep 8 hours 45mins ish


            Still limping around today on sore quads, WOD at the box was "Elizabeth" and I didn't want to do cleans so just did some burpees and had a good rollout. Today must be work day 7-8 of having a yoghurt with lunch. Initially I wanted a light source of protein and was also interested in the extra bacteria cultures in the yoghurt for gut health. I'm starting to think I might be slightly intollerant to dairy, might move away from it wednesday and thursday and then come back to it Friday and see if I can notice the difference post lunch. At my new flat there is almost too much dark chocolate and too many macadamias floating around, I find myself snacking more than normal as there seems to be a bag of nuts on every table and couch.

            Good Bodyweight metcon/chipper on tomorrow, looking forward to it, 70 burpees at the finish will be a nasty little treat.

            Comment


            • #66
              thanks for that, it really is tough to keep going in something as repetitive as that hey.
              Fell apart in my workout last night during burpees, but I still had an OK time I think.
              400 m run
              5 round:
              15 x kb swings (16 kg, which I did for 2 rounds, but struggled, and dropped down to 12 kg, feel slack about that)
              12 x pullups (2 bands again, but I was up to chest mostly rather than just chin)
              9 x burpees, jumping up to band.
              After 5 rounds another 400 m run, 23:36, it was hard!

              Working on strict press tonight, last time was only 25 kg, so hoping to really boost that up tonight.

              I should do a burpee challenge, I suck at them!

              Comment


              • #67
                I can't do dairy or coffee now. I am 2 weeks without and my waist is down 7 cm.

                Also worked on a clean ladder last night.
                30 kg x 12
                35 kg x 6
                40 kg x 3.
                2 rounds of that, but I failed at 40 kg on the second round, it was so frustrating not to be able to do it again, my coach could see I was getting angry, so he told me to stop. Although I had not cleaned that weight before, so I am still happy I got 3 reps.

                Comment


                • #68
                  20/03/2012

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

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


                  WOD
                  For time:
                  30 40kg Strict Press (Dumbells)
                  40 Pull-ups
                  50 Kettlebell swings, 24kg (16kg)
                  60 Sit-ups
                  70 Burpees

                  Result 29.33.

                  S-30g 85% Dark Organic Chocolate, few handfuls of macadamias

                  D- 400-500g of Slow cooked Lamb, 1 small head of brocolli, roasted sweet potato and zuccini


                  Burpees 70 (39 required today)

                  Sleep 8 hours ish

                  That WOD was tough, Press were hard, took like 8mins. Pullups were in 5's KB's in 10's situps unbroken (active rest) Burpees 10-10-5-5-5 etc. Burpees were tough fatigued, all strict though. Late dinner as I wasn't cooking, late to bed, still got 8 hours.

                  Comment


                  • #69
                    21/03/2012

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

                    L- BLOWOUT, staff international lunch. Sausages, Cheese, Watermelon salad, cheesecake, Syrian pastries, choc, sweets.


                    WOD
                    CrossFit Total

                    3 attempts at 1RM:
                    Back Squat 100kg 110kg 120kg (missed depth)
                    Press 55kg 60kg 65kg (missed)
                    Deadlift 120kg 130kg 140kg

                    Result 310kg 110/60/140


                    S-few handfuls of macadamias

                    D- 600g Veal (First time), 1 small head of brocolli, 1 red pepper

                    Burpees 33 (40 required today)

                    Sleep 9 hours ish

                    CrossFit Total was fun, thought I got my 120kg squat but missed depth. Press was rushed, probably could get 62.5kg. Deadlift was PB by 10kg, maybe could've gone higher fresh, form was good.
                    CrossFit Journal membership is $25 well spent, have watched so many helpful technique videos.

                    Lunch was a write off, massive sugar rush so I went and did some stair climbs and wall pushups to try and kill some of it, lots of water. Was worried about low blood sugar going into CFT but seemed to be alright.

                    Comment


                    • #70
                      Nice work on the cleans.

                      Cutting down on dairy is definately worth it, don't see the harm in coffee (black) but, unless it's like a 4 a day vice that you're depending on.

                      Comment


                      • #71
                        Originally posted by Ayla2010 View Post
                        thanks for that, it really is tough to keep going in something as repetitive as that hey.
                        Fell apart in my workout last night during burpees, but I still had an OK time I think.
                        400 m run
                        5 round:
                        15 x kb swings (16 kg, which I did for 2 rounds, but struggled, and dropped down to 12 kg, feel slack about that)
                        12 x pullups (2 bands again, but I was up to chest mostly rather than just chin)
                        9 x burpees, jumping up to band.
                        After 5 rounds another 400 m run, 23:36, it was hard!

                        Working on strict press tonight, last time was only 25 kg, so hoping to really boost that up tonight.

                        I should do a burpee challenge, I suck at them!

                        I'm assuming that you had probably a 30min cutoff, I don't think you should've dropped your KB weight, It's my opinion that as soon as you can get to Rx'd weight and you can do a couple at a time fatigued you should NEVER drop back, especially mid WOD. You know you can do 16 so tough it out! Same with the band, if your getting c2b pullups then you need to drop your resistance or maybe a band.

                        Good work though, looked like a challenging WOD, I bet the run was a semi relief after the last set of burpees

                        Comment


                        • #72
                          haha no, my running sucks LOL, but I was glad to be done
                          Last night was worse:
                          50 air squats
                          600 m run
                          30 jackknife sit ups
                          30 box jumps (13 inch box)
                          400 m run
                          15 jn situps
                          15 box jumps
                          25 air squats.
                          I finished last, and everyone was encouraging me, which should have made me feel better but it didn't and I don't know why, I was aiming for under 15 mins, but it was just over 16. I don't know why I felt so crap about it. I think I will do well, and then after I feel shit. I was so fatigued, but have been fighting a cold all week. I might rest tonight, but unsure yet.

                          Hows 12.5? I am actually looking forward to this, I should be able to do rx'd weight but unfortunately will be using bands, but I am going to aim to get up to the sets of 9. How bout you?

                          I think I did give up too easily when dropping back the kb, but only cos my coach suggested it, otherwise I doubt I would have asked.

                          Comment


                          • #73
                            hey where are ya?

                            Comment

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