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/)
Thursday, 26 March 2009
Back to the Gym
Hi
It's been a pain in the ass staying so far away from the only gym that has decent equipment like squat racks and barbells but f**k it it it's worth the drive.
Went back after a long time away and you know what i f**king love it!
Workout was some of the starting strength stuff.
Will post more soon.
BUSTER
It's been a pain in the ass staying so far away from the only gym that has decent equipment like squat racks and barbells but f**k it it it's worth the drive.
Went back after a long time away and you know what i f**king love it!
Workout was some of the starting strength stuff.
Will post more soon.
BUSTER
Saturday, 28 February 2009
2ND Muay Thai class
Hi
For my 2nd class we did a lot of work on fundamentals.
Jab and Cross
Jab and drop step
Body jab focusing on dropping bodyweight
Jab and cross focusing on breathing
Then circuits
Again a timed work/rest one of
Squats
Starjumps
Lunges
Mountain climbers
Pushups
Burpees
Ab work
Crunches with a thai pad whacked in to your stomach 25 reps
Standing knees to elbows
Standing alternate partner body shots
50 body shots to finish
BUSTER
For my 2nd class we did a lot of work on fundamentals.
Jab and Cross
Jab and drop step
Body jab focusing on dropping bodyweight
Jab and cross focusing on breathing
Then circuits
Again a timed work/rest one of
Squats
Starjumps
Lunges
Mountain climbers
Pushups
Burpees
Ab work
Crunches with a thai pad whacked in to your stomach 25 reps
Standing knees to elbows
Standing alternate partner body shots
50 body shots to finish
BUSTER
Wednesday, 11 February 2009
Muay Thai
With the absence of something specific to self protection in my area (or whatever you want to call it) I have had to look elsewhere, unfortunately there isn’t that much choice close to me, no boxing, judo, mma, I did stumble across Muay Thai (http://www.kaizenmuaythai.com/, http://www.toddysma.com/welcome2007.htm) and I thought I would give it a bash.
The instructor Stephen Todd was very friendly and we got under way, it was a small class with myself, another guy, a father and son and also I was surprised to see two females as well.
We started off with some shadow boxing to warm up, this was interspersed with mountain climbers, we moved from hands to hands and elbows and then to hands elbows and knees. Also some mobility work, leg swings and hip opening drills.
Next we paired off for some pad work .
As far as I can remember it went like this
Jab, Cross, Hook, Cover, Double hook, Cross
Stop the elbow with one hand, left and right elbow, up elbow, power elbow
Left and right knees switching stances starting low and then working into the ribs
Roundhouse kick into the ribs and then into the thigh.
This was sometimes interspersed with 100 straight punches or uppercuts.
We then moved into a bodyweight circuit, it was timed work and rest one not sure about duration; we did it three times though.
Pushups
Star jumps
Crunches
Jumping lunges
Bicycles
Burpees
It went something like that!
We finished off with some core work, lots of leg raises, pulses, twisting crunches and I move I have seen from pilates called the hundred, it hurts!
Whilst we where doing our ab work the father and son battered lumps out of one another! Turns out the son fights thai boxing and the Dad is an ex amateur boxer who trains him in the sweet science, been at it a very long time so I’m told, I might ask him for tips! Chatted with the son for a bit, he has a fight coming up and I might go watch.
All said and done I thought it was really good, is it really specific? Maybe not but it’s good hard honest training, at the end of the day a punch is a punch and a kick a kick (did Bruce Lee not say that?) and the guys don’t seem pushy they just let you work at your level, a good bunch of guys and a good session,
I had my reservations about training in something that is essentially sport, after all my aims are rather limited to self protection, saying all that I wish I had done something like this sooner, yeah it may not be super specific but you have to make do with what’s on offer.
Will I be back? Your damm right I will be.
BUSTER
The instructor Stephen Todd was very friendly and we got under way, it was a small class with myself, another guy, a father and son and also I was surprised to see two females as well.
We started off with some shadow boxing to warm up, this was interspersed with mountain climbers, we moved from hands to hands and elbows and then to hands elbows and knees. Also some mobility work, leg swings and hip opening drills.
Next we paired off for some pad work .
As far as I can remember it went like this
Jab, Cross, Hook, Cover, Double hook, Cross
Stop the elbow with one hand, left and right elbow, up elbow, power elbow
Left and right knees switching stances starting low and then working into the ribs
Roundhouse kick into the ribs and then into the thigh.
This was sometimes interspersed with 100 straight punches or uppercuts.
We then moved into a bodyweight circuit, it was timed work and rest one not sure about duration; we did it three times though.
Pushups
Star jumps
Crunches
Jumping lunges
Bicycles
Burpees
It went something like that!
We finished off with some core work, lots of leg raises, pulses, twisting crunches and I move I have seen from pilates called the hundred, it hurts!
Whilst we where doing our ab work the father and son battered lumps out of one another! Turns out the son fights thai boxing and the Dad is an ex amateur boxer who trains him in the sweet science, been at it a very long time so I’m told, I might ask him for tips! Chatted with the son for a bit, he has a fight coming up and I might go watch.
All said and done I thought it was really good, is it really specific? Maybe not but it’s good hard honest training, at the end of the day a punch is a punch and a kick a kick (did Bruce Lee not say that?) and the guys don’t seem pushy they just let you work at your level, a good bunch of guys and a good session,
I had my reservations about training in something that is essentially sport, after all my aims are rather limited to self protection, saying all that I wish I had done something like this sooner, yeah it may not be super specific but you have to make do with what’s on offer.
Will I be back? Your damm right I will be.
BUSTER
Monday, 9 February 2009
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