Tagged: willpower


I don’t go often to the gym on Saturday, mostly because of scheduling issues. Saturdays are usually special, too: chippers. They take longer and there’s a lot of reps of a lot of exercises. It’s demanding physically and mentally because it seems to take forever at time. And because people used to sign in for Saturday morning classes, the chicken out at the last minute when they saw the WOD (taking space from others), the head coach decided that he wouldn’t be posting the Saturday WOD – it’s a surprise, nad you’ll know about it when you get  there.:)

So I had no clue what I was getting myself into this morning. Here’s what was on the board: Dirty Dozen.  For time – 25 walking lunges, 20 pullups, 50 box jumps 20in, 20 double unders, 25 ring dips, 20 knees to elbows, 30 KB swings 2 pood, 30 situps, 20 hang squat cleans, 25 back extension, 30 wall balls 20lbs and 3 rope climb. Phew! Lot’s do do, 40min cap.

Surprisingly, it wasn’t all that brutal. Demanding, yes.  We more or less all went at the same pace at the beginning – done with the box jumps before the 5min mark. We started to sperate at the ring dips. Some are slower, some are faster. I actually finished second, with a time of 18:48. NOT Rx! 

That pissed me off. You see, we had to use the 2 pood KB, and I thought I had one – none are labelled. Turns out I had a 1.5 pood. Wish I’d known that at the beginning, not at the next to last swing. The training remains, mind you, but I didn’t Rx because of weight ID. It stinks.

Still happy – have a nice weekend!


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


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.


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!


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


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!




Ok, it’s been almost 24h since my meltdown. I’ve had time to rest, talk it out with the Mrs to see what the hell happened and assess the situation. Time to regroup and go forward again.

I though a lot about the issues that are hindering my performance, the sources and the consequences. I have talked to smart people, and I’m better now. I forgive you, WOD, for dragging me to hell and back, then rubbing salt in the wounds and setting me on fire. Seems I’ve taken a side street on my road to the Race, and I have to follow it to the end, until I get back on track. It’s probably not going to me pretty: I have to work on my mental game… more than I thought.

That being said, I’m not happy with my 13.3 results – I did get to learn what it was. I’m not going to publish it yet. I’ve decided to face this demon, and do it again. Next Sunday, I’ve scheduled a spot to try 13.3 again. I don’t want to, but it’s only way I’ll be able to look myself in the eye again when thinking about that WOD. Of note, it’ll be the THIRD time in two weeks that I’ll have done Karen. Sigh…

I also trained today. People seem not too have minded that I blew a gasket yesterday; happens to all of us at some point, it seems.

So today is pick you poison Friday, and I chose yesterday’s workout. Not 13.3, but the box’s WOD. 15 min AMRAP: 15 back extensions, 15 knees to elbows and 15 OH Squats 95lbs. I went with 65lbs: Still enough to constitute a good challenge. I’ve noticed I’ve gained shoulder mobility, too. I need to get some more strength to stabilize while squatting, but I’m not struggling as much to keep the bar over my head. 🙂

I ended up doing 4 rounds and 14 knees to elbows. Not too bad.


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


Continuing on the 2012 Open WODs, I decided to do 12.2 today – it’s pick your poison Friday.

12.2 is a snatch ladder. with a 10min cap. You start with 30 reps at 75lbs, then move on to 30 reps at 135lbs, to 30 reps at 165lbs, and then to 30 reps at 210lbs. You can do a full snatch, a power snatch, etc., as long as it’s a snatch – the bar goes from the ground straight to overhead, without stopping at shoulder level (i.e. clean).

I started out like a beast. By minute 3, I was done with the first set and had switched weights to tackle the 135lbs snatches… and that did not happen. I honestly spent the next 7 minutes trying to get the bar above my head. I wasn’t expecting miracles either, mind you. I’ve never managed lifting 135lbs above my head before, een with shoulder or push press. I had hoped to at least do one! No dice. The best I did was get the bar to the transition point where I’d have to push upwards, around shoulder level. There’s probably some fear in there as well, never having done this heavy, coupled with this very dynamic movement and thinking I might injure my shoulder again. Curse the demons that whisper such poison in my ear!

I figured after the WOD, as it only took 10 minutes, that I’d work on my bar muscle up. My goal is to do at least one before the Open. No such luck today. I’ve checked the videos, listened to my coach. But between what they show, what I do and what I see in my mind, there’s a missing link. I still can’t put my finger on it. It’s like the kipping pullups. It took me time to wrap my head around those same elements.

*Follow up on 12.1: I told a few people at the box about willingly doing the 7 minute burpee challenge yesterday, and I got a stare usually reserved for those heading to the loony bin. 🙂


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

Perfect Week

Going in the paleo challenge, this is one of the thing I promised myself I’d do – get a perfect week. Every Sunday, I have to send my coach my scorecard so he can tally the points. I’ve been averaging 138 points per week, missing usually just one workout. Not this week, though. I got full points – 140!

And to top it all, it was done while I was on a business trip, and got snowed-in to boot. Granted, it wasn’t a walk in the park. On Friday night, they had a seafood buffet (not heavy on sauces, too) with a table filled with desserts: apple pie, carrot cake, cheesecake, sugar pecan pie, all topped with whipped cream. Sigh. I have a very sweet tooth – I was tempted. I didn’t give in, but the fruits I had were but a pale substitute. Cheering from the Mrs, who also can’t have said desserts, helped.

If I can hold on during a business trip, I should be good for home.

Now let’s see if I can do 2 weeks in a row. 🙂