Category: Bodee

Last Week

This week is my last week for the paleo challenge. Last score sheet is handed next Saturday, and we redo the benchmark WODs next week.

It’s been quite fun, and surprisingly less hard than I thought it would be. But it’s time to end it. I think this week will be the hardest, your mind knows you’re almost done, willpower could slip, and fried food smells awesome.

Nonetheless, I have the Mrs and my friends who support me, and I find comfort in that.

Today, I ended up training at home, with Bodee fit. I’m still sweating from it. The dirty dozen: 12min AMRAP – 12 squats, 12 burpees and 30s push up holds. I ended up doing 5 rounds and 3 burpees. And yes, I still hate them. 🙂

6 days left!

Supplements

1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

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Cardio

Can your cardio actually get worse? I mean while training, not after a long break from exercise. More on this further down.

Back to the box today after winning my annual fight with the taxman over the weekend (I owe him nothing!), and training from my parents’ place, with bodeefit. After the stupidity of 13.1, we started with strength training. On the menu for the skill part today: a trio of squats. First course was back squats 8-8-8. I ended up lifting 195lbs for 2 reps at the end, then went back to 165, as it was simply to hard to complete the set safely – I could feel pain in a quad at that point – NOT going to pull a muscle or blow my good knee on a squat, or at all for that matter. Considering my max 1 rep is around 255, I’m happy.

Next came front squats 6-6-6. My wrist is still not fully healed from my last experience with the front squat, so I took it easier at 85lbs. Enough to get a workout and a stretch in the arms/wrists, while keeping the tendons safe. With finished our trio with a favorite of mine, the OH Squat 4-4-4. I kept a decent weight, 65lbs. My shoulders are slooowly getting the needed flexibility and strength. 🙂

Now on to the main course, WOD 11.2, to keep with the Open spirit. WOD 11.2 is 15min AMRAP: 9 deadlift 155lbs, 12 hand release pushups and 15 boxjumps. I did 5 rounds and 8 HRPU Rx. Honestly, it’s not a WOD I’m proud of; it didn’t go bad, but didn’t go well either – I was expecting more out of me for this, to be honest – at least 6 or 7 rounds. After the second round, my cardio simply gave out. Just like that, box jumps became twice as hard and deadlifts seemed much heavier than they usually are at that weight. Hence my question at the beginning: Can your cardio get worse? I see no cause for it to suck that much today. Ah well, it is what it is, and I’ll get over this, too.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Crossfit Open

Well, I’ve made another decision that’s either going to prove to be an awesome experience, or rank somewhere in the top 20 stupidest things – just like entering the Spartan Race. I’ve decided to register for the Crossfit Open. Each year, Crossfit Games are held for athletes worldwide – the best crossfitters; kind of like the crossfit olympics. To get there, though, you have to qualify through the Opens. Five WODs in five weeks that are judged by qualified personel or recorded and sent to the Xfit Games officials. All results and ranking are posted online. If you’re good enough, after the 5 weeks, you get to move on to the Regionals for more testing. Then, if you’re good enough, as far as I know, you get a spot in the Games. Honestly, I most likely won’t qualify to go past the Opens – not even sure I’ll Rx all the Open WODs – but it will be interesting to see how I stack against athletes from around the world. WOD 13.1 will be revealed March 6.

Because of work, I couldn’t quite go to the gym as planned, so I did the bodeefit WOD. I’ve discovered yet another way of punishing my legs. The WOD is 5 rounds for time: 20 lunges, 1 min handstand and 1 min forearm plank. It took me 15:15 to complete. I never thought handstands and planks would be so demanding on the legs! Holy gravity, that hurt… As the Mrs eloquently said: [censored!].

In about a week, my box will hold a special seminar on mental toughness; how to plough on regardless. Sadly, work is taking me to Fredericton and I will be missing it. Silver lining: there’s a crossfit gym right across the street from my hotel… small world. But the workshop made me think about motivation. What motivates me? I mean, I have goals I want to achieve and all, but what drives me to push more, to plough on during training when the weights get heavier, the body slows down and both the muscles and the mind cry in pain? I don’t know.

Whenever I’m done before others, I will go and encourage them – sadly the only way I know is from the book of military motivation: tell them to go on; rest will come later. Or some variation of this. Some need to be yelled at, others gently proded, and others ordered about. Everybody’s got a button that can be pressed, to tap into that reserve of energy and willpower and finish strong; to switch to a beast mode. I’ve never found something that works for me. Getting yelled at, ordered, cajoled; I hear it all, but the mind shields me (like in the Army, you let the words roll over you and do not get to you). Honestly, it sucks, simply because I can’t tap into that beast mode others do. Then again, that’s what I think, maybe others see me react differently. Until I find the way, I’ll keep searching.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 400ml water – after training.

Weekend Update

I didn’t train *that* hard this weekend, but I did work out. The sluggishness got the better of me, and I stayed home, slept late both days. I did cook for my whole week and do bodeefit workouts to keep up and stay active, and so did the Mrs. It’s always fun to have your spouse/partner/significant other train with you. There’s no slacking off – the other ones training, get off your ass!

I was afraid that I might slip during the weekend, but I did not. I think weekends are going to be hard for everybody because you don’t have work to get your mind off forbidden food.

1 week done. 🙂

Ah, for those looking for a small workout that’ll still push you, try Fran’s Cousin. 21-15-9: burpees and double HSPU. That’s right, release at the bottom AND at the top. Took me 9:13.

Day 1

The Paleo challenge started today. Now, I won’t bore you with a daily narration of what I eat or do to earn my points. I did start with a bang, though. Day 1 is almost done and I’ve got the full 20 points!

A few weeks ago, I bought a nice book on paleo that included a 30 day meal plan. I figured I’d follow it for at least 3 weeks to get the hang of the diet, discover what works and fills me up, or not. The recipes are made for a family – and there’s just me and the Mrs. We have a lot of leftovers – which makes cooking easier, too. Even if we both love to cook, it’s a lot of preparation and cooking. We’re trying to do the same as what I think my running coach is doing, which is cook for the week, or a few days. It does make life easier. We cooked all that’s in the plan (snacks included)for the first 2.5 days, except a stew and Wednesday’s fritata, and we’ve got food until Friday noon! Let me also tell you one thing: that food is FILLING! Holy frying pan! I had breakfast at 6am and wasn’t hungry until 10:30am.

This is the only time I’ll do this, unless I come across something so mind-blowing good I have to share it. Here’s what I had today:

Breakfast: Huevos Rancheros – 2 eggs with avocado slices and salsa verde

Snacks: Ant on a log – Almond butter, fruit and shredded coconut / Paleo bar

Lunch: Shrimp tacos (romaine shell) – shrimp, onion, garlic, lettuce

Dinner: Spicy slow-roasted chicken with sweet potatoe fries (oven roasted) and mango coleslaw

I also had throughout the day some 3 liters of water. My kidneys are now clean and a model of efficiency! I had a 500ml water bottle at work, and I plan on driking its content at least 3 times a day. Adding the water at meals and training, I should always clear the 2l water mark and get a point there. Ah, and for those who thought I’d freak out at only having 1 coffee a day: I’m holding it together so far…

Those that paid attention to the count will see I’m 3 points short. Well, I slept more than 7 hours last night; I also dreamt of eggs and avocado for some reason. I also trained today, namely bodeefit.

Today’s bodeefit WOD was 10 jumping squats and 5 burpees, every minute on the minute (EMOM), for 10 minutes. That means that if I finish the exercise in less than a minute, I can catch my breath until the next minute starts. It was nasty cardio! 🙂 Still happy to have done it, though.

Supplements

1 scoop (28g) Dymatize ISO100 whey powder in 400ml water – after training.

P.S. Big special thanks (partialy in advance) to the Mrs whose joining me in this adventure, even though she doesn’t have to. 🙂

Scorecard

Since I have to keep track of my scores throughout the challenge, I might as well share them with you, too. It’s a fairly simple system – 3 column table with date, score and what ever changed the score from the original 15 points, whether upwards or downwards. I plan on being honest and not “forget” penalties. My coworkers know about the diet, and so does the Mrs. They’ll all keep me honest. 🙂

Obviously, this post will be updated/edited daily.

January Score Modifiers       
14  20  3l water, 7h sleep, training
15  20  3l water, 7h sleep, training
16  18  3l water, 7h sleep
17  18  3l water, 7h sleep
18  20  3l water, 7h sleep, training
19  20   3l water, 7h sleep, training
20  20  3l water, 7h sleep, training
21  20  3l water, 7h sleep, training
22  20  3l water, 7h sleep, training
23  18  3l water, 7h sleep
24  20  3l water, 7h sleep, training
25  20 3l water, 7h sleep, training
26  20  3l water, 7h sleep, training
27  20 3l water, 7h sleep, training
28  20  3l water, 7h sleep, training
29  20  3l water, 7h sleep, training
30  18 3l water, 7h sleep
31  20  3l water, 7h sleep, training
February    
1  20  3l water, 7h sleep, training
2  20 3l water, 7h sleep, training 
3  20  3l water, 7h sleep, training
4 20  3l water, 7h sleep, training
5  20  3l water, 7h sleep, training
6  20  3l water, 7h sleep, training
7  20  3l water, 7h sleep, training
8  20  3l water, 7h sleep, training
9  20  3l water, 7h sleep, training
10  20  3l water, 7h sleep, training
11  20   3l water, 7h sleep, training
12  20    3l water, 7h sleep, training
13 20    3l water, 7h sleep, training
14  20   3l water, 7h sleep, training
15  20    3l water, 7h sleep, training
16 18  3l water, 7h sleep,
17  20   3l water, 7h sleep, training
18  20   3l water, 7h sleep, training
19  20   3l water, 7h sleep, training
20  20   3l water, 7h sleep, training
21  20   3l water, 7h sleep, training
22  20   3l water, 7h sleep, training
23  20    3l water, 7h sleep, training
24  20   3l water, 7h sleep, training
25  20    3l water, 7h sleep, training
26  20    3l water, 7h sleep, training
27  20  3l water, 7h sleep, training
28  20  3l water, 7h sleep, training
March    
1  20  3l water, 7h sleep, training
2 20   3l water, 7h sleep, training
3  20   3l water, 7h sleep, training
4  20   3l water, 7h sleep, training
5  20  3l water, 7h sleep, training
6  20  3l water, 7h sleep, training
7  20  3l water, 7h sleep, training
8  19  3l water,  training
9  20  3l water, 7h sleep, training3l water, 7h sleep, training
10  20  3l water, 7h sleep, training
11  20  3l water, 7h sleep, training
12  20  3l water, 7h sleep, training
13  20  3l water, 7h sleep, training
14  20  3l water, 7h sleep, training
15  20  3l water, 7h sleep, training
16  20  3l water, 7h sleep, training
17 18  3l water, 7h sleep,
18  20  3l water, 7h sleep, training
19  20  3l water, 7h sleep, training
20  20  3l water, 7h sleep, training
21  20  3l water, 7h sleep, training
22  20  3l water, 7h sleep, training
23  20  3l water, 7h sleep, training
24  20  3l water, 7h sleep, training
25  20  3l water, 7h sleep, training
26  20  3l water, 7h sleep, training
27  20   3l water, 7h sleep, training
28  20   3l water, 7h sleep, training
29  20   3l water, 7h sleep, training
30  20   3l water, 7h sleep, training
31  20   3l water, 7h sleep, training
April    
1  20   3l water, 7h sleep, training
2  20    3l water, 7h sleep, training
3  20    3l water, 7h sleep, training
4  20    3l water, 7h sleep, training
5  20    3l water, 7h sleep, training
6  20    3l water, 7h sleep, training
7  20   3l water, 7h sleep, training
8  20   3l water, 7h sleep, training
9  20   3l water, 7h sleep, training
10  20   3l water, 7h sleep, training
11  20   3l water, 7h sleep, training
12  20   3l water, 7h sleep, training
13  20   3l water, 7h sleep, training

Last WODs of 2012

2012 is coming to a close and I’ll be welcoming the new year with the Mrs in the mountains somewhere. I kept my promise and did at least 3 workouts – as today was skillz and a regular WOD. I’m not counting the shovelling or the outdoor activities in the snow.

Today’s skillz was all core-oriented. We started with L-sits. You basically sit on the floor and raise you butt and legs off the ground, staying in a seated position. That is freaking hard, and in I can’t do it, so I scaled and did the same hanging from a bar, then from rings. Five times, you have to hold as long as possible. My personal best is some 23 seconds. We then moved on to GHD situps, 4 rounds of 10. They went pretty well and I didn’t hurt my back, always a plus! Last was back extensions, 4 rounds of 15 and we added weight on the last 2 rounds (10, then 15 lbs). We were all sore and sweaty from that set of exercices. Tomorrow’s going to be interesting. Heck, clearing my driveway here was pure pleasure after all that!

On to the second class. We warmed up with 3 rounds of 10 OH Squats (plastic dowel), 10 knees to elbows and 10 burpees. I have officially reconciled myself with the OH Squat; I don’t mind doing them anymore. I’ve also been praised for improved kipping on the knees to elbows. I thought they were crap, but I’ll take it. The skill for the class was thrusters, 8-6-4-8. We added weight until the set of 4 reps, then went back to the weight of 6 reps, but we did 8 reps instead. It’s lighter, but still hard. That was a good skill and I actually managed to do 4 reps at 95lbs, which is the normal weight for men during WODs. Slowly, but surely, I’m becoming my old self again.

The WOD was fiendish: 1000m row, 100 pushups and 10 snatches at 195lbs for time, 20min cap. After thrusters and rowing, your shoulderas are burning. The 100 pushups just add to the pain, and then the snatches. It just builds up… the rowing went fine, just like the first 30 pushups. Then it seemed like someone turned gravity up a notch. My sets of 10s became sets of 8s, then 6s. Once than was done, I took a lot to simply do the snatch. I missed a lot of them, and I only had the 45lbs bar – an improvement from the 35lbs used during the last WODs. I finished in 13:09.

I probably won’t write until the New Year, unless I squeeze in some bodeefit in there. Here’s a taste of what 2013 will bring: I’m returning on the mats at the dojo, finally! The Spartan Race – Reason behind this blog! More insane WODs, more fun. My box will also be doing a 3 months paleo challenge starting in January. I plan on trying it and see if it’ll change things. So that means you’ll get to hear about how hungry/full I might get at time. 🙂

I wish you all a Happy New Year. May the best thing that happened to you in 2012 be the worse of 2013.