27/4/09
5 rds for time
16kg kb sdhp x 21
12 pushups
Time 8 min 24 secs
Thursday 30 April 2009
Wednesday 22 April 2009
Hard Routine
Hard Routine.
Inspired by CF Journal number sixty-nine by Jason Dougherty titled The Hard Routine.
The article made me sit back and realise what a bum I have become, my training has been sporadic and sometimes non-existent, my diet is a sham, and as a particularly fussy eater I have struggled to adopt a certain dietary regime.
“Base judgment only on the outcome of tests conducted over a hot fire; draw conclusions only after you have brought out with heat and pressure the essence of what’s being tested” Vice Admiral Jim Stockdale.
These words still resonate in my ears.
Between the CF article and reading Lance Armstrong’s, It’s not about the bike I have been humbled and have been thinking I have been a bit of a pu**y.
Finding value in things that are hard seems to run contrary to our soft modern world, I’m guilty of this soft world crime, as Rip said in an article (I think it was him?) that we are not evolved to sit on our butts watching Oprah, physiologically we are meant for hard work, it is our normal state. I digress.
I don’t know how I fell of the CF bandwagon, a mixture of family and work stressors would probably be the most influential external factors, if I wasn’t such a pu**y I would bypass the external factors and place the blame solely on me, the responsibility lies with me.
Reading the CF article there many words that struck me such as the above quote from Stockdale and this.
“Understand that mental toughness is born of adversity, that it will atrophy if not consistently engaged, and that It carriers over to everything you do”
Changes.
Diet, as started before “diets” and me are not best bedfellows, whilst this is true it shouldn’t be an excuse to eat crap.
Training, my training has grinded to a halt, I believe that this coupled with an inadequate diet has resulted in this chronic type fatigue I have been experiencing, well I’m sick and tired of being sick and tired.
Dietary changes.
The elimination of sugar as much as possible.Increase of fish oil from 3 to 6 caps a day, source quality fish oils.Sourcing of Zone snacks to stabilise blood sugar levels, Vyomax bars may be an option.Use of protein drinks post workout.Trial of L-Glutamine tablets post workout.Reduce carbohydrate consumption and seek out lower G.I variants.Read Paleo Diet by Loren Corrain.Re read Lights out.Read a book by Gary Taubes.Take a multivitamin every day.
Training changes.
Complete a heavy strength workout at least once a fortnight (travel to the gym, work and family commitments prevent more, I’m being a pu**y again aren’t I?)Complete two WODS a week, up to more when ready.Scale WOD’s according to Brand X’s recommendations.Buy pullup bar.Dig rings and abmat out
Lifestyle changes.
Bike to work most days.Record sh*t, turn the T.V off and go to bed.Subscribe again to the CF journal for motivation and inspiration. In bed by 22.30.Have a nap everyday.One cheat day a week
I was planning to undertake a 4-week change as per the hard routine article, however I really struggled to design a four week plan that included everything and made sense.
With that in mind I have simply decided to undertake the changes starting with diet and moving on.
Changes so far.
I have struggled in the past with all the weighing and measuring of the Zone diet, I now however spend time looking at labels and at least keep my carbohydrate intake to around a four block level of 36 grams, I have upped my fat level by using macadamia’s and almonds and continued to up levels of fish oil to six a day, I have sourced fairly high quality oils and am storing these in the fridge.
I have tried some breakfast combinations; I have tried to at least keep carbohydrate levels to or just below a four block requirements.
Breakfast (usually take fish oils and multivitamin at this time as well)
One pitta bread, one egg, two bacon, cooked in olive oil, 3 macadamias or 3 almonds, teaspoon of peanut butter
Porridge with a scoop of whey, one slice wholemeal bread with peanut butter, macadamia’s or almonds
Whey with berries, wholemeal bread with peanut butter
Lunch
I need to source more lunch ideas, currently been having the same thing.
Two slices wholemeal bread, one slice cheese, some peppered salami and Italian ham, macadamias, Eat Natural bar, some slices of apples.
Snacks.
I like these small packs of sliced apple we have at work so I have those with some string cheese and macadamias. At nights it’s usually just one slice wholemeal bread with peanut butter, some macadamias or almonds.
Dinner
Again focusing on keeping carbohydrate levels down, I tend to find lunch and dinner harder meals to prepare and I need to research more, the girlfriend is pregnant as well so she is off some foods so it will probably mean making some meals just for me.
Water intake.
I have made a real attempt to up my water intake, I must be taking over two litres though I don’t record it, maybe I should?
Junk.
Not had any junk so far, it is Easter and the house is full of eggs, I even got one and had a stare down with it (don’t ask!), managed to restrain myself and not have any, I think eating crap was just a habit, something to have when I have a bad day.
Other things.
Chin up bar is been purchased today.No workouts this week, will take a sample of previous WOD’s and save them to use.
Weird things.
I have been experiencing some pretty bad headaches, if I remember correctly this is due to dropping carbohydrates? Anyone shed some light on this?
Will post more soon.
BUSTER
(http://www.crossfitbrandx.com/index.php/forums/viewthread/6680/)
Inspired by CF Journal number sixty-nine by Jason Dougherty titled The Hard Routine.
The article made me sit back and realise what a bum I have become, my training has been sporadic and sometimes non-existent, my diet is a sham, and as a particularly fussy eater I have struggled to adopt a certain dietary regime.
“Base judgment only on the outcome of tests conducted over a hot fire; draw conclusions only after you have brought out with heat and pressure the essence of what’s being tested” Vice Admiral Jim Stockdale.
These words still resonate in my ears.
Between the CF article and reading Lance Armstrong’s, It’s not about the bike I have been humbled and have been thinking I have been a bit of a pu**y.
Finding value in things that are hard seems to run contrary to our soft modern world, I’m guilty of this soft world crime, as Rip said in an article (I think it was him?) that we are not evolved to sit on our butts watching Oprah, physiologically we are meant for hard work, it is our normal state. I digress.
I don’t know how I fell of the CF bandwagon, a mixture of family and work stressors would probably be the most influential external factors, if I wasn’t such a pu**y I would bypass the external factors and place the blame solely on me, the responsibility lies with me.
Reading the CF article there many words that struck me such as the above quote from Stockdale and this.
“Understand that mental toughness is born of adversity, that it will atrophy if not consistently engaged, and that It carriers over to everything you do”
Changes.
Diet, as started before “diets” and me are not best bedfellows, whilst this is true it shouldn’t be an excuse to eat crap.
Training, my training has grinded to a halt, I believe that this coupled with an inadequate diet has resulted in this chronic type fatigue I have been experiencing, well I’m sick and tired of being sick and tired.
Dietary changes.
The elimination of sugar as much as possible.Increase of fish oil from 3 to 6 caps a day, source quality fish oils.Sourcing of Zone snacks to stabilise blood sugar levels, Vyomax bars may be an option.Use of protein drinks post workout.Trial of L-Glutamine tablets post workout.Reduce carbohydrate consumption and seek out lower G.I variants.Read Paleo Diet by Loren Corrain.Re read Lights out.Read a book by Gary Taubes.Take a multivitamin every day.
Training changes.
Complete a heavy strength workout at least once a fortnight (travel to the gym, work and family commitments prevent more, I’m being a pu**y again aren’t I?)Complete two WODS a week, up to more when ready.Scale WOD’s according to Brand X’s recommendations.Buy pullup bar.Dig rings and abmat out
Lifestyle changes.
Bike to work most days.Record sh*t, turn the T.V off and go to bed.Subscribe again to the CF journal for motivation and inspiration. In bed by 22.30.Have a nap everyday.One cheat day a week
I was planning to undertake a 4-week change as per the hard routine article, however I really struggled to design a four week plan that included everything and made sense.
With that in mind I have simply decided to undertake the changes starting with diet and moving on.
Changes so far.
I have struggled in the past with all the weighing and measuring of the Zone diet, I now however spend time looking at labels and at least keep my carbohydrate intake to around a four block level of 36 grams, I have upped my fat level by using macadamia’s and almonds and continued to up levels of fish oil to six a day, I have sourced fairly high quality oils and am storing these in the fridge.
I have tried some breakfast combinations; I have tried to at least keep carbohydrate levels to or just below a four block requirements.
Breakfast (usually take fish oils and multivitamin at this time as well)
One pitta bread, one egg, two bacon, cooked in olive oil, 3 macadamias or 3 almonds, teaspoon of peanut butter
Porridge with a scoop of whey, one slice wholemeal bread with peanut butter, macadamia’s or almonds
Whey with berries, wholemeal bread with peanut butter
Lunch
I need to source more lunch ideas, currently been having the same thing.
Two slices wholemeal bread, one slice cheese, some peppered salami and Italian ham, macadamias, Eat Natural bar, some slices of apples.
Snacks.
I like these small packs of sliced apple we have at work so I have those with some string cheese and macadamias. At nights it’s usually just one slice wholemeal bread with peanut butter, some macadamias or almonds.
Dinner
Again focusing on keeping carbohydrate levels down, I tend to find lunch and dinner harder meals to prepare and I need to research more, the girlfriend is pregnant as well so she is off some foods so it will probably mean making some meals just for me.
Water intake.
I have made a real attempt to up my water intake, I must be taking over two litres though I don’t record it, maybe I should?
Junk.
Not had any junk so far, it is Easter and the house is full of eggs, I even got one and had a stare down with it (don’t ask!), managed to restrain myself and not have any, I think eating crap was just a habit, something to have when I have a bad day.
Other things.
Chin up bar is been purchased today.No workouts this week, will take a sample of previous WOD’s and save them to use.
Weird things.
I have been experiencing some pretty bad headaches, if I remember correctly this is due to dropping carbohydrates? Anyone shed some light on this?
Will post more soon.
BUSTER
(http://www.crossfitbrandx.com/index.php/forums/viewthread/6680/)
Subscribe to:
Posts (Atom)
