Tagged: paleo

Omar

By in the box after a nice long weekend where I basically threw the paleo diet out the window. Every now and then, you need this.

And tonight, I paid for it, too. We started with some shoulder mobility, always good to loosen them shoulders still stiff form Angie. We then moved on to the WOD, Omar.

You know it’s going to be a nasty thing when the WOD has a name.

So, for time: 10 thrusters 95lbs, 15 bar-facing burpees, 20 thrusters 95lbs, 25 bar-facing burpees, 30 thrusters 95lbs, 35 bar-facing burpees. Bar-facing burpees are somewhat like the lateral jump over the bar ones, except that you face them instead of being parallel to the bar. Jumping by sets of 10 each time for the thrusters wasn’t fun either.

It was demanding, it was brutal, I sweat buckets and I did something I’d never done before – I took off my shirt. You see, it’s something that happens in crossfit, guys remove their shirts, for a variety of reasons: show off muscle, impeded movements, cooling attempt. Some girls will also do the same. It’s something that seems accepted in crossfit society. Never quite saw why some did it… I don’t have the muscles to show off and ever since I trained in Thailand, heat and sweat have never bothered me. Turns out that all that sweat soaked by the only cotton training shirt I had was impeding my movement during thrusters. The shirt clung to my shoulders and back, pulling and stretching. It got annoying! So I took it off. 😉   It did help for movement, but not for endurance… nasty thrusters!  It took me 17:14 to finish. I honestly didn’t even think I’d finish… I figured I’d hit the 20 min cap.

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

Oh, and my friend, Nicola, who competed in the Europe Regionals, finished 4th overall! Way to kick ass!

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Angie

My post is late, but I haven’t forgotten.. and my body is not letting me forget it either.

Last Friday, we again picked our poison. I went with Angie, another girl: 100 pull ups  100 push ups  100 sit ups and 100 squats for time. It’s quite a workout – all body weight  It took me 9 minutes for the pull ups  10 minutes for the push ups… longer than expected to be honest, I had to stop often so I wouldn’t completely smoke my shoulders and then by in deep troubles finishing. I’m not sure how long it took me for the sit ups  but again, longer than expected… I thought my abs were better than that! Last, I flew through the 100 squats – in about 2 minutes. I knew this would be the easy part. We’ve done so many squats I know mine are good and I can do a lot of them pretty quickly.

I finished in 29:54. In a few months, I’ll try it again and do better.

Also, today mark the 1 year mark since the Mrs and I joined crossfit. We’ve seen highs, lows and met great people. I’m happy with what I feel, how I improved and how I look, now. And obviously, that same goes for the Mrs! 🙂

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