Tagged: challenge

Update Bday

Back from a weekend away, where I did nothing healthy. Call it a cheat weekend.

I did my birthday WOD on Friday, it was a nasty thing. The burpees were ok until about halfway through; tht’s when the amount you’ve done start to take a toll, on top of the WOD itself. Every minute, our new coach – we got a new coach.. we’ll see how she’ll fare. So far, it’s promising. So the new coach yelled burpee! at every minute to make sure I didn’t forget… except on minute 8. when I yelled burpee as she had forgotten. Totally worth it. 🙂 I finished in 15:34, but not Rx. The OH Squat I did at 65lbs.

 

Ah, and the Paleo Challenge results are in! I won! and so did the other guy. We finished ex aequo in the end. I don’t mind, the journey was a prize in itself. But we did get a nifty book: http://www.amazon.ca/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588  and bragging rights. 🙂

Now to get some rest.

K2E

Finally back at the gym after almost a week without being able to train… moving chairs for a workshop at work doesn’t count.

Tonight was a good full body workout. We started with power snatches 8-6-4-6-8, going heavier with less reps and lighter afterwards. At my heaviest, bearing in mind the higher number of reps, I did 105lbs. I’m happy, and gradually moving towards my goal – 135lbs. I couldn’t do it on 13.1, I want to change that.

We then moved on to the WOD. 17min AMRAP – 10 thrusters 75lbs, 10 knees to elbows. This one, I liked. 75 lbs is a good working weight where I can do many rounds while still struggle a bit, and I’m good at K2E. Ever since I figured out how to kip them, I’ve been cranking them. Every now and then, something does work for me. I ended up doing 7 rounds +5 thrusters Rx. I’m happy about this overall. I did have some shoulder issues in round 3-4, but it went away somehow. Could’ve been something silly as posture/technique. What I found also helped what figuring out shortcuts/efficiencies. For example, with the thrusters, one usually cleans the bar, then squats and does a push press. There’s nothing stopping you (unless stated, obviously) from squat cleaning the first one. You’re saving a little bit of energy as you don’t have to lift as high.

Paleo challenge update: We still don’t know who won – the coahc is just letting us stew some more…

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

End benchmark 2

Poison Friday, but I had to do my second paleo challenge benchmark. Had to if I want to win.

My second benchmark was the classic dirty girl, Fran. After doing the Super Fran in the Open, I wasn’t really scared of it. Again, because of the healing shoulder in January, I did the WOD scaled, at 65lbs. Super Fran was 105lbs…

In January, I did it in 6:34. This time around, I crushed it, at 4:45. I shaved almost two minutes off my time!

Next time will be Rx, but will most likely take more time.

And even though it rains outside, I’m also very happy, and proud to say that I’m slowly getting my head wrapped around the mechanics behind the butterfly pullup. I can do two in a row, but not 3. I tried, and tried, and tried – before and after Fran, so muscle fatigue doesn’t quite play a big role in there – but I just can’t seem to string a third one in there. I’ll practice on my birthday resent from the Mrs, a pullup bar. 🙂

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

Body Metrics and End benchmark 1

The 90 days are done, now we collect our winnings or bragging rights. Sort of. First we have to redo the benchmark we first did before the challenge started, in January.

According to the rules, I had to do at least 2 benchmark WODs at the beginning and redo them at the end. In my case, it was Jack and Fran – you can check the January 7 and 10 posts. The results were used as a baseline to determine the winner and improvements, among other things. In my case, I’m number 1 equal with another athlete, so the benchmark will separate us. Obviously, for the comparison to be fair, it means I have to do this week’s WODs at the same weights as last time. Those that I’ve been reading my blog for a while will remember that I got a shoulder injury at the end of October that left me on the bench for a while, and that it took forever to heal and regain my strength. At the benchmark time, I wasn’t back up to full strength for Jack.

After the skill, we went straight on to Jack: 20min AMRAP – 10 push press 115lbs, 10 KB swings 1.5pood and 10 box jumps 24in. In January, I scaled at 75lbs and finished with 7 rounds and 2 push press. This time, with the same weight (no choice), I finished with 11 rounds and 2 box jumps! Holy crap! It’s a 50% improvement, more or less.

I guess the paleo, the training and the Open help. 🙂  Pretty proud of myself.

Speaking of pride, we also took my measurements to compare. In January, I weight 199lbs and had a body fat percentage of 20.1. Today, at about the same time, I weight 180lbs and had a body fat percentage of 15.1. 15.1! Again Holy crap! I think back then I was aiming at 10% body fat loss and some 20lbs. Half of my goal – not too bad. 🙂

And yes, the Mrs is happy with the results. 😀

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

 

P.S. My thoughts are prayers go to the runners and folks of Boston.

Tabata That

Friday is upon us, and again I get to actually chose my hurt. I went with yesterday’s WOD: A tabata. I wanted to do the Murph, but it’s really crappy outside, and I’d rather not run in snow/freezing rain/hail.

Tabata is many  rounds of various exercises for short periods of time, and with even shorter periods of rest. After a while, though, the rest seems even shorter and rounds longer.

So tonight, eight 20s rounds of each of the following, with 10s in-between: pull ups, push ups, sit ups, squats. I started pretty strong, but as rounds went on, it got harder. Most of my reps I actually made in squats. I finished with 65, 70, 66 and 133 reps for each respectively, for a total of 334Rx. I’m pretty happy with the results, though I think I could do better. Got to learn the butterfly pull ups!

Also, tomorrow is my last day of the paleo challenge! 90 days without even cheating once! The only points “lost” were bonus for training or sleeping. And I’m still neck to neck with a fellow athlete at the gym. We both know we’re not going to give up at this point. 🙂

It also means I can have 2 coffees Sunday, and waffles! I still have the benchmarks to go through, though. Jack and Fran next week, taken at the same weight/settings as when we first did them in January. Because of that, I’m hesitant about cheating, or cheating a lot at the very least. I want to perform for the benchmarks, get a real reading of my progression. Guess I’ll stick to almost strict for that week.

Overall, it’s been a great experience. I was amazed at how easy it was to “quit” the bad stuff. Having a meal plan, planing ahead and a very comprehensive Mrs (also 5 years with her today) helped a lot. At time, it was a pain to stay strict… birthdays and special events made things complicated. I got funny stares, but generally, people around me were very understanding. Some told me they admired my willpower. The funniest comment remains my mothers: “You managed to do this with easy, yet you struggled so much to quit smoking”. I plan on keeping the paleo diet lifestyle; it’s given me great results and a nice body, I guess. It won’t be this strict – I’ll cheat every now and then… 😉

Thanks to all who supported and encouraged me. Tanks to my box, coach and fellow athlete for pushing me.

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

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

Paleopdate

It’s Easter morning, and everybody’s asleep here. Since I can’t sleep anymore, I figured I’d take a few minutes to do a small update on the Paleo Challenge.

There are 15 days left in the challenge, and I’m still going strong. I had great results at the beginning, but I seem to have plateau’d for the last month and a half or so. I’ve lost 20lb and about 2% body fat. I’ve grown stronger, too, adding muscle mass. I’ve gained mostly in the back and shoulders – to the point that someof my shirts cannot be closed at the collar anymore! The same goes with my bespoke clothes… They were snug when I got them, now they’re… tight. The Mrs is not complaining. 🙂

To be honest, it’s been suprisingly easy to keep it up and not cheat. The food we’re cooking is great, tasty and filling. There are sweet deserts and snacks that can be made to satisfy my sweet tooth, too. I have had a few cravings, but they were for the most part short-lived. They were more along the line of “Man I wish I had some” when walking in front of a bakery and smelling freshly baked goods. Small upside about quitting smoking: you learn how to deal with cravings.

Going in the challenge, I thought the hardest part would be eating at restaurants or at my parents/in-laws. Well you know what? It’snot that bad. Restaurant staff were very comprehensive about the restrictions. We’re already used to it because of the Mrs and coeliac’s disease. Adding it was due to a training regimen actually got them curious about crossfit and the results – they fussed even less when I asked what was in the food, sauce and when asked to replace potatoes by veggies. At my parents, it took a little more effort and advanced notice, like this weekend: Easter and celebrating 4 birthdays at once. Still managed it, even if a glass of wine would’ve been nice. Point of pride, my parents are impressed by my willpower, and they’re not teasing me or nagging.

Two weeks are left – until April 14, and those will most likely be the hardest. You know the end is near and the willpower might flag a little. It’s when you mind starts whispering that it’s almost done, so cheatig a little won’t do harm, right? I have to be careful, it’s easy to slip.

Happy cocholate day!

 

 

13.4

New Open WOD, new mindset.

I took a more zen approach to 13.4. As I mentionned yesterday, I’d never lifted 135lbs, ever. If I could do 1 rep in the WOD, I’d be happy. Completing the round of 3 would be a personal achievement. Getting in the round of 6, it’d simply be awesome. Like I said, every lift done in this WOD is a PR for me.

Btw, 13.4 is the following: 7 minute AMRAP: 3 Clean and jerk (135lbs), 3 Toes-to-bar, 6 Clean and jerk, 6 Toes-to-bar, 9 Clean and jerk, 9 Toes-to-bar, etc.

I also took a smarter approach to the lift, and my expectations. I got at the box about an hour before the WOD, warmed up and started lifting, getting gradually heavier. Plastic to 45 to 95 to 115 to 135lbs, taking rests in between so not to smoke my shoulders and legs. A split-jerked all of them to make sure I was comfortable with the movement. At the end, I was happy. I lifted 135lbs TWICE! That meant I could at least do 1 clean and jerk at 135lbs during 13.4 – my honor was safe. 😉

The toes to bar were never an issue for me – I like knees to elbows, and all I have to do is extend the legs more. 🙂

In 7 minutes, I ended up doing 41 reps – 41 PRs! That’s getting in the round of 12, wouldn’t you know. It was surprisingly demanding on the cardio, 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

13.1

As I had assumed, 13.1 was a horrible cardio WOD where you wish you’d evolve a third lung to help out the two others.

As I mentionned yesterday, 13.1 is 17min AMRAP – 40 Burpees, 30 Snatch 75lbs, 30 Burpees, 30 Snatch 135lbs, 20 Burpees, 30 Snatch 165lbs, 10 burpees, max rep Snatch 210lbs. After each set of snatches, time is recorded for tie breaking purpose.

I planned to pace myself for the burpees, doing sets of 10. It didn’t quite happen that way – I couldn’t get a rhythm going and I missed the target a few times when not looking, so I had to jump again to tap it. Just like last year, the standard was to hit with both hand a target 6 inches above my hands, arms fully extended. The first set of snatches were ok, even though the burpees were taxing. I finished the snatch set at 7:35. I then moved on to the set of 30 burpees. It took me the better part of 5 minutes to do them. My lungs were on fire, I couldn’t catch my breath – it wasn’t pleasant. I did plow on, in sets of 3.

I then came face to face with my nemesis, the 135lbs snatch I couldn’t lift when I tried 12.2. Sadly, I still can’t lift it. There is a slight glimmer of hope, though. I tried a variation for the snatch called the split snatch. Instead of squatting under the bar, you “split” underneath, one left forward, one leg back, like a clean and (split) jerk. I managed to lift it passed my head/shoulders at least once, but couldn’t raise it more to lock my arms. I’ll check my video and see what happened. I did tape my WOD, even though I’m judged in person. I figured I can use this aftrwards and a training tool and see what didn’t work, what I could work on, etc.

Here’s a funny thing, too. Today’s the first real day of people trying the WOD, so the scoreborad is relatively empty. Because of that, after entering my score, I saw I was ranked 33rd in my region (Canada East) and 934th worldwide. I can say I wasn’t too bad at least ONCE in the Open. 😀

Big thanks to my coaches and judges, pushing and encouraging ’till the very end.

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

Reality Check

Every now and then, you get a reality check. It’s not always a bad thing; I get some that tell me that I’m at a certain point in my journey – possibly ahead or behind where I thought I was. Today was more of the latter than the former.

Fairly straightforward WOD today consisting mostly of my weaknesses: 10min AMRAP – 3 Thrusters, 5 Cleans, 7 OH Squats, all at 115lbs. I struggle with the thrusters and, as some of you know, the OH Squats (no hate, now, though!). My approach to deciding how much weight to put on is logical. I check my log book, see where I stood last time, the date, whether or not it was a skill/1 max rep/WOD. From there, I usually add weight if under the WOD Rx. So, enough to struggle/work for it without it being impossible or getting injured. I also want it to be heavy enough that I don’t breeze through it all, which would defeat the purpose.

So with this in mind, I knew 115lbs would be out of the question. I figured 95lbs would be a decent weight. It’s the Rx for Fran, too. My shoulder/push press is somewhat above that weight, and I know I can clean it. OH Squat at 95lbs… I wasn’t so sure. I know I’ve done 75lbs for a few reps, and I feel like my shoulders have regained a lot of strength. I tried doing 80lbs to gauge… no use – it was simply too much. Fortunately, there were few of us, and I was allowed to use two bars for the WOD. For cleans and thrusters, 95lbs, for OH Squat, 65lbs.

This is where I got a reality check. I did 4 rounds and 5 cleans in 10 minutes. Thrusters in rounds 3 and 4, I couldn’t string all 3 in a row.. it was that hard to squat then push upwards. Not so sure about doing Fran Rx at the end of the paleo challenge, now. OH Squats, I was expecting to struggle, but not that much. Man, it was hard! I thought I was stronger, but I was shown otherwise.

You know what, though? I’m okay with that. I got to spend a WOD not having fun, but working on my worst weaknesses. I also know now where I stand WRT my shoulder strength. So, still a good training session. 🙂

Muscle up(date): Still can’t do one, but small pieces are falling into place in my head, and I’m working on my kipping chest to bar pullups, which will help me do them muscle-ups.

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.