30/9/08 Rest & Recovery

Did some Yoga stretches this morning and made sure to rehydrate properly during the rest of the day.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

The 5-HTP and ZMA seemed to do wonders for my mood and woke up feeling alert and not groggy which was an unexected bonus.  Timing for taking the combo could have been better – took too early and missed the window for getting swiftly to sleep and was awake for a while before drifting off.

29/9/08 Max Effort Day

Warm Up

Mobility and Dynamic Flexibility followed by a 500m row at 1:55 pace.

Workout

Front Squat 5×3

1. 60kg    (100% BW)
2. 62.5kg (104% BW)
3. 65kg    (108% BW)
4. 67.5kg (112% BW)
5. 65kg    (108% BW)

Weighted Pull-ups 5×3

1. +12kg (+20% BW)
2. +16kg (+27% BW)
3. +20kg (+33% BW)
4. +20kg (+33% BW)
5. +24kg (+40% BW)

Comments

Squats were hard work this time – I’m assuming because of yesterday’s WOD.  Moved up the weights though so happy enough.  Weighted Pull Ups were good – used Kettlebells as opposed to weight plates this time, hence the 4kg jumps in weight.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Still sticking with paleo diet for food choices.

4 meals per day seems to be working nicely for me.  I tend to vary protein at each meal and have been having good success with whole eggs at breakfast, fish at lunch, liquid egg whites as a snack and a meat for dinner – stops things getting boring.

I’ve started adding in juiced veggies as well – just the amount I should be eating as whole foods as I don’t tend to do well with a lot of fiber but need the nutrients and alkalising effects.

I’ve also added in a dose of 5-HTP alongside my nightly ZMA supplementation to aid sleep quality and improve recovery – I’ll report results back in a week or so.

29/9/08 CrossFit WOD

Warm Up

Mobility and Flexibility.  Flowing stretch routine.

Technique

Burgener Warm Up

Workout

4 rounds of:

• 400m
• 50 Squats

Time = 13m 55s

Comments

Really happy with how this one went.  Was aiming for sub-15mins.  The squats were fairly comfortable and weren’t broken sets – I put this down to the max effort squat days as I’ve done no BW-squat work for ages.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Feeling much better with the increased carbs and 50% carbs shift to PWO.  Seems to be a good balance for me at the moment.  For Zoners I’m on about 20 block at 5x fat.

28/9/08 Max Effort Day

Warm Up

Flexibilty and Mobility.  500m Row at 1:55 pace.

Technique

Burgener Warm Up

(3 Hang Snatches + 3 Overhead Squats) x5

Workout

Deadlift 5×3

1. 95
2. 100
3. 105
4. 110
5. 115

Overhead Press

1. 45
2. 47.5
3. 50
4. 52.5 (only managed a singel)
5. 50

Comments

Deads felt good as did the OHP – was pretty pissed that I couldn’t do the 52.5 for a triple, maybe more rest was needed between sets.  Good workout all in all though.

26/9/08 Rest & Recovery

Today was actually a pretty long day and not ideal for R&R.

Full 8 hour day followed by a 2 hour drive, a gig and a 2 hour drive home.

Saw a quality band – Fighting With Wire.  Small gig, front row – awesome.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Nutrition was pretty out of whack today – tried to maintain food quality, but just didn’t have the time to get in the number of calories I’m aiming for.

I’m thinking of upping my carb allowance but need to look into ways of doing this but still maintaining insulin control.  Will likely drop protein intake to 1g per lb of bodyweight which would give 19 blocks or 133g and match carb blocks to this (19blocks, 171g) keeping 50% of this carb allowance  in the post workout window.  Fat will be set at the 5x multiplier which will give about 170g (interestingly the same as carb intake in grams).  This will give approx 2750kcal and hopefully make life a little easier and give me the necessary energy boost.

25/9/08 CrossFit WOD

Warm Up

Mobility and Flexibility

Burgener Warm Up

Technique

(3 Front Squats + 3 jerks) x5

Workout

30, 25, 20 reps of:

• Virtual Shovelling w/ Oly bar and 45lbs
• Push Ups

Time = 16:00

Comments

Lower back really hated that workout, mainly cos its not a movement I’m used to, but felt fine later in the day so all OK.  Workout limited due to time constraints.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

24/9/08 Max Effort Day

Warm up

Mobility and flexibility followed by a 500m row at 2:00 pace.

Technique

Burgener Warm Up

Workout

Back Squat 5×3

1. 60kg
2. 65kg
3. 70kg
4. 72.5kg
5. 75kg

Floor Press 5×3

1. 65kg
2. 67.5kg
3. 70kg
4. 72.5kg x1 + 70kg x2
5. 72.5kg

Supplementary Exercises

• Overhead Sit Ups x10 @ 7kg

Comments

Back Squat felt pretty strong compared to last week which is good.  Bottom position felt solid as did the drive.  Floor press also felt good.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

23/9/08 CrossFit WOD1

Warm Up

Mobility and flexibility drills followed by a leisurely 500m row.

Technique Work

3 rounds of:

• 3 Overhead Squats
• 3 Pressing Snatch Balances
• 3 Heaving Snatch Balances
• 3 Snatch Balances

All with just the 20kg bar

Main Workout

“Isabel”

30 Snatches for time.

Used 65lbs (30kg) as Snatch technique need some work.

Time: 7m 13s

Supplementary Exercises

Muscle Ups – 3 Consecutive (no re-gripping allowed)

Medicine Ball Sit Ups x10 with the 7kg ball

Ab Wheel Rollouts x 5

Russian Twists x10 with 12kg kettlebell

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Ended up a little short on calories today mainly due to inadequate fat intake.  Will be sure to address this tomorrow by stocking up on Almond Buttter and Coconut milk.  Ran a little high on carbs as well mainly due to underestimating the number of carbs in Watermelon.  May need to find an alternative mixer for egg whites as well due to OJ being pretty high carb and high GI.

22/9/08 Rest & Recovery

by darkpatator

Did some mobilty work in the morning and some handstand practice.

Later felt a little tight so went through the first sequence from the Yoga For Surfers DVD which is actually a really good chillout session and is pretty much just flowing basic stretch sequence.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Kept the carbs low today to compensate for yesterday.  All meals were Protein and Fat dominant.

Strict Paleo Week

Today marks the start of a week of keeping strictly to Paleo foods.  Prepackage paleo is allowed but no grains, dairy etc will be part of the diet.

For more Paleo Diet info go here.

I’ll still be aiming for 2500kcal per day in the ratio of something like 180g Protein / 90g Carbs / 180g Fat. Which gives ratios of 25/15/60 although I may decrease protein intake a little now that the set and reps of the Max Effort day are becoming more pure strength based – will see how I feel and adjust accordingly.

21/9/08 Max Effort Day

Warm Up

Mobility and Dynamic Flexibility

Workout

Front Squat 5×5

1. 50kg
2. 55kg
3. 60kg
4. 62.5kg
5. 65kg

Weighted Pull-ups 5×5

1. +5kg
2. +7.5kg
3. +8.75kg
4. +10kg
5. +15kg

Comments

Front Squats felt good – feel more comfortable with them than Back Squats so may be some posterior chain issues to address in the future.

Weighted pull-ups are one of my favourite exercises and I started off way too light and didn’t increase the weights quickly enough – could have gone heavier for the final set of 5.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Was in Bristol most of the day for a family get-together.  This led to a high carb day which shouldn’t have done any real damage considering I’ve been controlling carbs pretty well recently.

Will probably have a very low carb day tomorrow as its a rest day and there’ll be no real need to take in carbs for glycogen replenshment and the like.