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Primal CrossFitter's 2012 Journal

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  • Primal CrossFitter's 2012 Journal

    All right it's time to blog my primal journey through 2012.

    My Primal goals are to continue eating primally, get better at cooking primally and help my family and friends do the same.

    My Crossfit goals for 2012 include getting muscle ups and handstand pushups, a sub 7min Fran time and to compete as often as possible.

    My history is at the start of 2011 I was around 100kg (220lbs) at 194cm (6ft 4), basically no exercise through the last 4 years of university/college and generally eating and drinking whatever (SAD). I started trying to get in shape in Feb 2011 and frequented a gym through till June before moving from New Zealand to Australia. This is where I discovered CrossFit and subsequently Primal and Paleo living through other CrossFitters. I've been CrossFitting now for 6 months and eating primally for 5 and am determined in 2012 to engrain both of them into the rest of my life.

    Now I sat down and wrote my goals yesterday and weighed in (92.5kg in the morning) and took some photos for Mark's New Years challenge. I will make a decent effort to journal my progress on a daily basis from now on to keep myself honest and motivated.

    Right, here goes...

    Yesteday 04/01/2012

    B -

    L -

    S 1 chocolate at work my co-worker brought back from Hawaii (hard to say no, he looked so happy to be sharing them)

    Pr W Protein Shake

    WOD
    Deadlift
    5-5-5-5-5 (100kg across)

    Press
    5-5-5 (50kg across, missed 5th rep on last set)

    Finisher
    Heavy Farmers Carry (440m with 2x24kg Kettlebell)


    P W Protein Shake

    D 2 big chicken breasts marinated with coriander, tumeric, ground chilli and ginger. 2 Lebanese Cucumbers, 1/2 Large green Pepper

    S 1 small cookie I found while cleaning up (regretted it instantly)

    Sleep 7 & 1/2 hours

  • #2
    Yesteday 05/01/2012

    B -

    L -

    S

    Pre WOD Protein Shake

    WOD
    “Helen”
    3 rounds for time
    400m run
    21 KB Swing, 24kg (16kg)
    12 Pullups
    Time 13:22


    Post WOD Protein Shake + handful of almonds and sunflower seeds

    D Confit Duck Maryland on red cabbage with a side of Mediterrainian vegetables. 1 beer (bought by my friend before I could say no, first beer in maybe 4 months)

    S 4 squares of Black and Gold's 85% Dark Organic chocolate.

    Sleep 6 Hours 50 mins

    Got home super late after I missed the Ferry then went to the supermarket to get some Chicken for tonight.
    Last edited by MBur; 01-05-2012, 04:51 PM.

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    • #3
      06/01/2012

      B -

      L -

      S-

      Pre WOD -

      WOD -

      Post WOD -

      S 200g Raw Macadamias, 125g Blueberries

      D Large grilled chicken breast, 1/2 lebanese cucumber, 1/2 green and red pepper, 1/2 head of Broccoli

      S 80g of Black and Gold's 85% Dark Organic chocolate

      Sleep 7 and 1/2 hours + 2x 1 hour sleepins

      So yesterday I didn't get enough sleep, lack of sleep makes Leangains IFing hard as it drags the day out way longer. Being super tired also makes you not want to work out and you have a shit day at work and these 3 things combined puts you in a bad mood which makes you vulnerable to bad decisions and cravings for naughty food. SLEEP IS THE KEY.

      On the plus side, yesterday morning I jumped on the scales and I was at 90.5kg, could it really be 2kg in 3 days? Maybe Leangains/Warrior diet really works, another week or so will tell.

      Comment


      • #4
        07/01/2012

        B -

        L -

        S-

        Pre WOD -

        WOD -

        Post WOD -

        D1 Large grilled chicken breast, 1/2 lebanese cucumber, 1/2 green and red pepper, 1/2 head of Broccoli

        D2 300g Steak

        S 20g of Black and Gold's 85% Dark Organic chocolate, few handfuls of almonds

        Sleep 8 and 1/2 minus maybe 30-40mins in the middle of the night where my flatmate got home from town and was up spewing.

        Feeding window- 4pm-8pm

        Today was the first day that I wasn't really hungry until 4pm, don't know if it was all the COD I was playing or whether my body has come to expect nothing until then.
        Last edited by MBur; 02-13-2012, 06:52 PM.

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        • #5
          08/01/2012

          B -

          L -

          S-

          Pre WOD -

          WOD -

          Post WOD -

          D1 200g Silverside, 1 small nectarine, handful of almonds and sunflower seeds.

          S 1x Maxibon (which I destroyed in 30 seconds making me the champ of the 1st annual Maxibon Challenge)

          D2 300g Steak

          S 60g of Black and Gold's 85% Dark Organic chocolate, few handfuls of almonds

          Sleep 7 hours 50 mins
          Feeding window- 4pm-9pm

          The 18 hour fast is no longer much of an issue. I'm not hungry in the mornings and am only slightly hungry around lunch time. Today I think the only real hunger that kicked in was at about 3.30pm which would coinside with my normal feeding time of 4pm so i think its all about what you're body is used to and what it is expecting. I also feel less guilty about less paleo things like a Maxibon as I'm still seeing weight loss results either way. Its made me realise that Paleo/primal is more a way of thinking and that if the majority of my food is prepared and eaten this way then I should still reap the health benefits while the fasting may provide the majority of the results. Maxibon did kick my ass with a massive sugar high though. Got on the scales this morning and I was 89.5kg. Thats like 3kilos in less than a week.. I can't believe it. Will see what happens this week after a good weeks worth of CrossFit and whether fasted training will be better or worse.
          Last edited by MBur; 02-13-2012, 06:52 PM.

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          • #6
            09/01/2012

            B -

            L -

            S-

            Pre WOD Protein Shake

            WOD
            15 Burpee warmup
            3 x B/N Press, PP, PJ progression (20,20,40)
            OLift 3x2 Split Jerk (70 accross)
            2min handstand hold and some double unders for a finisher


            Post WOD - Protein Shake

            S handful of almonds and sunflower seeds.

            D 2 Large Chicken Breast (700g), small head of broccoli, 1 red pepper, 1 lebanese cucumber

            Feeding window- 7.30-9pm

            Sleep 8 and 40 mins - maybe 15min to get up in the night.

            Love mondays. Am always pumped for CrossFit as i've had Sunday off (or in this case fri, sat and sun). Did OLift instead of normal WOD as I want to get at much lifting in as possible before I go back to NZ for 2 weeks (no weight at the lake). Coach told me I can't push jerk till I get more overhead mobility so I'll focus on split jerk. Had a good practice at handstands and did some sneaky muscle up progression practice.

            Warrior Diet/Leangains is easy to follow during the work week. Don't get home from gym till 7.30 so my window is only open between then and 9-10pm. Ate more than I needed to last nite but when its chicken and vegetables who cares. had to get up in the middle of the night to try and get rid of some, I was so full. Started reading a book about sleeping and sugar, made me want to get to bed earlier. Am pushing for 8 hours as much as possible, might just have to re evaluate my priorities and make time for an early night. Interesting that they state in the book that carb craving is a pre cursor to going to sleep, makes a lot of sense why you want sweets at night. Also got a physical and some blood tests booked in for when I get home which should be good to track progress in the future.
            Last edited by MBur; 02-13-2012, 06:52 PM.

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            • #7
              10/01/2012

              B -

              L -

              S-

              Pre WOD Protein Shake

              WOD
              Pre Warm up double unders and muscle up progressions
              Warm up 3x5 Thrusters at Fran Weight (42.5kg)

              Thruster
              2-2-2-2-2-2-2 (60-62.5kg)

              Bent over Row
              8-8-8 (50-55kg)

              Post WOD - Protein Shake

              S handful of walnuts and sunflower seeds.

              D 1 WHOLE ROAST CHICKEN, small head of broccoli, 1 red pepper, 1 lebanese cucumber

              Feeding window- 8pm-8.30pm (The length of time to finish dinner)
              Sleep 8 and 30 mins

              Good day today, finally got a bit more productive at work. Didn't really get hungry at all except maybe at 4.30ish when I was thinking about working out. Thats a lie, I was reading my book in the food court and 4 guys sat next to me with Curry and it made me want some. Finally getting good rhythm with my double unders, should be good to test them out in a WOD soon. Thruster lifting was alright, didn't do as well as nick but. Think my Front Squat needs to get more explosive so I can transfer the weight to overhead easier. Bent over rows were weird but got them right at the end. Got told to keep my shoulder back and down, same as with deadlift. Need to remember this for deadlift too. Need to also remember awesome spiderman resistance stretch Jimmy showed us for future squatting events. Eating a whole chicken was awesome until about 20mins later when it was swirling around in my stomach. I haven't been shitting much lately so I don't know where its going, weighed in at 89 kilos today

              Spiderman squat stretch 20 seconds, push your knee out 10 seconds, push back 5 seconds (hard), release and relax then push out more, squeeze 5 secs, relax, turn chest toward knee and push back, relax, turn chest away and push back. Switch legs.
              Last edited by MBur; 02-13-2012, 06:53 PM.

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              • #8
                11/01/2012

                B -

                L -

                S-

                Pre WOD Protein Shake

                WOD
                Five rounds for time of:
                30kg Deadlift, 9 reps
                30kg Hang power snatch, 6 reps
                30kg Overhead squat, 3 reps
                RXD was 60kg
                10:35.

                Finisher:
                10 min AMRAP
                10 burpees
                30 double unders
                3 Rounds + burpees and 2 Double unders.


                Post WOD - Protein Shake

                S handful of walnuts, small nectarine, 1 peach, 130g Champagne Ham, 2 squares of 85% dark chocolate

                D 2 Chicken Breasts (700g ish), small head of broccoli, 1 red pepper, 1 lebanese cucumber, 2 tomatos and a dash of organic tomato pasta sauce.

                Feeding window- 7.30pm-9.30pm

                Sleep 8 and 30 mins

                Was kind of burnt out today, felt pretty good during the day, not really hungry although it was crazy hot which probably made me a bit tired. WOD today once again shed some light on my biggest weaknesses or what the Franks brothers call "Goats". These are Snatch, overhead squat and burpees.
                This coupled with my lack of practice with a hook grip meant I felt like shit during the WOD and even managed to drop the bar on my quad resulting in a massive dead leg in the 3rd round. Burpees once again took me to that dark place in my head I don't like to go. I need to embrace the pain and get better at burpees, i've programmed 100 for time in next monday at the lake.
                The book i've been reading "Lights out" states that tiredness and exhaustion are the pre-cursor to exessive carb consumption. While my intake of carbs wasn't excessive by normal standards its more than I normally have. Probably the only issue I have with the Warrior diet is that some nights like last night, you don't feel like cooking and you don't feel like eating alot post wod yet you know you need to. I didn't even feel like chocolate last night.

                On a better note, I bought a sleep mask today and tried it out and my 8 and 1/2 hours sleep was in solid darkness. Was weird waking up in the pitch black and not knowing what time it is and having to rely on an alarm. Good but. On the scales this morning I was 88.5kg, thats 4kg in around a week. Crazy... I don't really know where the food goes either as I'm hardly shitting at all. On that note I'm going to buy some plums and prunes for desert tomorrow and see if I can get my digestion back up and moving. It could be that i'm just not producing as much waste (good thing) or my bodys got too much on its plate to worry about digestion (bad thing). No idea where that whole chicken went.
                Last edited by MBur; 02-13-2012, 06:53 PM.

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                • #9
                  12/01/2012

                  B -

                  L -

                  S- 3 Plums and 130g of Macadamias.

                  Pre WOD Protein Shake

                  WOD
                  Bench Press
                  3-3-3-3-3-3-3 (80-82.5kg)

                  Finisher
                  Turkish Get Ups
                  5-5-5 (16kg)
                  (must be successful with both arms)

                  Post WOD - Protein Shake

                  S 200g of Prunes, 2 plums

                  D 5 slices of Paleo chocolate cake (Chocolate Paleo Snack Cake - Paleo Spirit), protein shake, 1 scoop of strawberry and vanilla icecream.

                  Feeding window- 3.45pm-9pm

                  Sleep 7 hours 40mins

                  What a crazy day. Got super psyched up for bench press and decided I didn't want to do it fasted, had 3 plums in the last hour of work and some macadamias (was also aiming for some good natural laxatives). Reasonably happy with my Bench since I hadn't done it since May. Think I was robbed of a few kilos using a narrower grip (prefer wide grip) but first rule of CrossFit is listen to your coach. Smashed the whole packet of prunes (200g, 100 ish carbs of which 50 were sugar) to try and get my digestion hooning. Was kind of successful but not as much as I had hoped, have decided that the chicken must have mostly dissapeared. Anyway, the prunes and plums got my sweet tooth going and I made paleo cake and it turned out pretty good considering I substituted half the ingredients and kind of just made it up. A bit buttery though without the coconut oil. Then my flatmate shane said that he had ice cream in the fridge, and I was on a sugar rush so I had some. Too much sugar= too much energy= late night=lack of sleep=small weight gain (got on the scales in the morning and I was just under 90). Although it had to be done to see if it worked as a laxative mild success) and it was pretty much a once off.

                  Sad news too, my ps3 died. Will attempt open heart surgery tomorrow and hope for the best.
                  Good news, NZ on Saturday.
                  Will mean a lack of posting for 2 weeks but i'm determined to keep a diary and blog it later. Have shown Coach my programming and he's pretty happy with it with a few adjustments so hopefully i'll gain some fitness at the lake doing a lot of cardio and metcon plus WATERSKIING.
                  Last edited by MBur; 02-13-2012, 06:54 PM.

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                  • #10
                    Ok so I'm back from NZ and have a computer and internet again, rather than re blogging the last 2 weeks i'll just sum up my time in NZ

                    Managed to stick with all my CrossFit training in week 1 on top of waterskiing twice a day. Week 2 I think I did one WOD but was skiing as much as I could each day.

                    Diet wise was a nightmare by primal/paleo standards and fasting went out the window. All my meals were Paleo and I made a point of having no rice pasta or bread but there were a lot of sweets and deserts on top of that and i'd say my sugar consumption would've been through the roof for the best part of 7days.

                    What I learnt from going back to High sugar, high carb SAD diet for 10 or so days.
                    I put on in excess of 5kg
                    The last 3 days I had a mild headache (first headache since July when I switched to paleo/primal)
                    I was bloated and had bowel movement like 3-4 times a day
                    My face is just starting to break out with some mild acne and my scalp has dried up and i'm getting a bit of dandruff.
                    I lost motivation for workouts

                    But thankfully thats over and i'm back on the right path. Sunday I went back to full paleo/primal but was still craving sweets in a big way, Monday I skipped breakfast to ease my way back into my daily fasting/warrior diet and today i've got right back into it. I'll begin my normal posting tomorrow with a recap of how today went.

                    I've learnt that fasting is a shit load easier at work then when on holiday, especially when on holiday you're surrounded by a lot of people eating plenty of holiday food and awesome neice and nephews that want to share all their treats with you and a brother that wants you to have a few beers with him every night.

                    I don't have any regrets from my 10 day sugar binge. Initially it was nice to enjoy all the sweets and dairy I had missed and later in my holiday it was good to feel how crap all that junk makes you feel and how in the long run sugary foods are just not worth it.

                    Lastly, the first day I got back to NZ I got my bloods done, My doctor got back to me saying that everything was fine and my cholesteral was particually good. I'm going to email him now to get the full results and will post them when I do.

                    Comment


                    • #11
                      31/01/2012

                      B -

                      L -

                      S-

                      Pre WOD 100g Macadamias, 100g Pomegranate seeds

                      WOD
                      Three rounds for time of:
                      60kg Deadlift, 21 reps
                      50 Double Unders

                      RXD was 100kg
                      9:51



                      Post WOD - Lots of Water, Handful of almonds


                      D 2 Kangaroo steaks (600g ish), 1 large carrot, 2 green pepper, 1 lebanese cucumber, 2 tomatos



                      Feeding window- 4pm-9.30pm

                      Sleep 8 and 10 mins ish

                      Today was my first day back into normal fasting, was all good. Have been reading the Warrior diet which i've been trying to follow, fasting during the day with one meal a day at night post workout. Pretty much the same as lean gains advocates. Fasting during the day is not just strictly water and can be a small portion of fruit or light protein (yoghurt and egg or nuts if you feel deprived). With this in mind I had some pomegranate seeds pre workout which I had never tried before. Not worth it at $4 but a new experience. Macadamias as well which were a bad idea (they are my crack), I think they dehydrated me a bit pre WOD which left me super thirsty afterwards.

                      I have only 2 issues with fasting during the day right up until post workout. 1. Is that I feel like I'm not going to be at my best after fasting (might not have replenished glycogen stores and may not have max energy available) and 2. Is that post workout when I get home I'm exhausted and not overly hungry which means i'm not sure if I'm enjoying my compensation period as much as I should be as I've got to cook when all I want to do is rest. Other than that daily fasting is a great success, I'm not going to weigh myself until Monday so I can reassess how my weight is going after ballooning after my holiday. I think I would have been retaining a lot of water and already I feel I look a lot less bloated so hopefully that was a couple of kilos and the rest I can nail over the next week or so. I was reading in the warrior diet that the 2nd time fat comes around (like if your weight goes down then back up) is harder to lose again which if true sucks and the 2nd thing was that licorice is highly estrogenic which is something that i'd been trying hard to avoid. Alas I shall continue to be a better human 90% of the time and try to enjoy my holidays and any indulgences I cant say no to as long as they are infrequent and well deserved.
                      Last edited by MBur; 02-13-2012, 06:45 PM.

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                      • #12
                        MBur


                        01/02/2012

                        B -

                        L -

                        S- 125g Blackberries, 5g BCAA's


                        D WHOLE CHICKEN, dinner plate of veggies (Brocolli, Lebanese Cucumber, Carrot, Green Pepper, Tomato. 20g of 85% Organic Dark Chocolate, 100g Macadamias.



                        Feeding window- 6pm-7pm (Blackberries at 12pm)

                        Sleep 6 and a half hours ish.

                        Had the sorest legs today and 8x400m runs wasn't sounding that appealing. Ate the Berries at lunch I think due to stress, I thought I had crashed my work comp due to a virus I got sifting around forums. Went home and played COD with Bronson all night and ate a whole chicken, nice relaxing night. Couldn't get to sleep, maybe too much on my mind or maybe the chocolate.
                        Last edited by MBur; 02-13-2012, 06:46 PM.

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                        • #13
                          02/02/2012

                          B -

                          L -

                          S- 200g Almonds, 80g Organic 85% Dark Chocolate


                          Pre WOD- Dinner plate of leftover veggies (Brocolli, carrot, tomato, lebanese cucumber, tomato.

                          WOD
                          3-3-3-3-3-3-3
                          Push Press

                          5min Finisher- max Kb swing (24kg)

                          65-65-70-70(2)-65-70-70(2)
                          70 swings (and split shorts)



                          Post WOD - Water, 5g BCAA's

                          D 2 Scoop Choc Protein Shake (50g)

                          Feeding window- All Day- handful of Almonds for breakfast, snacked on the rest in the morning playing COD, chocolate in avo while cleaning.

                          Sleep 7 and a half ish.

                          Didn't sleep enough last night=didn't want to go to work. Simple equation yet I still forget it. Had the day off, played COD all morning and then got super productive in the avo, cleaned the whole house and my room and got rid of all the junk and my old clothes as well. Pretty happy with my lifting, the 3rd rep miss in the middle of the set was just lack of focus, I should've had it. Kb swings were all about form so I gotta bit of a gas on but not too much. Did some cheeky bicep curls after the WOD just before closing, was the first time since probably May, not too bad 2x8 (15kg) on tired arms with no break. First time i've felt self conscious at CrossFit, funny huh.

                          Fasting went out the window today, think it was cause when I woke up I was moody and didn't have any self control, interesting that when I went back to eating frequently I didn't need very much to feel satisfied. Didn't organise anything for dinner and was happy with the shakes until my flatmate cooked up a Tbone at 10pm and then I felt like eating but decided sleep was just as good.
                          Last edited by MBur; 02-13-2012, 06:50 PM.

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                          • #14
                            03/02/2012

                            B -

                            L -

                            S- 3 plums, 150g macadamias


                            WOD
                            "Jackie"
                            1000 meter row
                            20kg (15kg) Thruster, 50 reps
                            30 pull-ups

                            10.32 Rxd




                            Post WOD - Water, 5g BCAA's

                            D 600g chicken breast, 1 red pepper, 2 carrots, 1 lebanese cucumber, 2 tomatos.

                            S 100g macadamias and 40g 70% Dark Chocolate (at the movies)

                            Feeding window- 8pm till 10pm (plums at 1pm ish)

                            Sleep 8 hours ish.


                            Have officially switched from water fasting to a little bit of fruit during the day, keeps me happy and satiated, according to Warrior diet helps with daily detox if the fruit are alkalising (Berries especially). Don't need much to feel satisfied until post WOD.
                            Last edited by MBur; 02-13-2012, 06:50 PM.

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                            • #15
                              04/02/2012

                              B -

                              L - Turkish Plate (Chicken, Lamb, lettuce, carrot, tabouli, pineapple, jalapenos, tomato)

                              S- 3 scoops of baskin robbins ice cream (NAUGHTY) 1 5% beer (DOUBLE NAUGHTY) 200g Licorice Allsorts (TRIPLE NAUGHTY)

                              D- Didn't feel like Dinner

                              Feeding window- 12pm till 10pm

                              Sleep 8 hours ish.

                              So travelling to gold coast with Shane meant that my paleo went out the window when we decided to get an icecream after the beach, oh well I enjoyed the crap out of it althought the next day and that night I was gassy as. Eating sweets though does have a massive follow on effect with me and after having a beer at the pub and watching the rugby 7's final I had no self control and ended up with licorice allsorts. After eating those I didn't feel like dinner although I had bought a stack of chicken thighs, they'll be lunch tomorrow but.
                              Last edited by MBur; 02-13-2012, 06:51 PM.

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