07/10/08 Max Effort Day

Warm up

Mobility and flexibility

Workout

Deadlift 5×1

1. 110kg    (190% BW)
2. 115kg    (198% BW)
3. 117.5kg (203% BW)
4. 120kg    (207% BW)
5. 130kg    (224% BW)

Overhead Press 5×1

1. 50kg    (86% BW)
2. 52.5kg (91% BW)
3. 50kg    (86% BW)

Had to rush off so could not complete all 5 sets.

Comments

Deadlift felt good as evidenced by jumps in weight.  Form on 130kg not as good, but not terrible.  Will need to invest in some more plates before the end of the next cycle!

The Overhead Press really gets me – I should be able to press bodyweight, but it’s just not there.  Will try working in the Push Press next cycle in order to handle weights overhead in excess of what I can Press – this will allow me to work the negative portion more effectively.  I WILL GET A BODYWEIGHT OVERHEAD PRESS DAMMIT!!

Nutrition

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06/10/08 Unplanned Day Off

Still too sick to work-out.  Should be fine by tomorrow – something I ate perhaps??

05/10/08 Unplanned Day Off

Not well today so decided workout was a bad idea.

04/10/08 Rest & Recovery

Spent most of the day sleeping and relaxing.  A well needed day off.

Have decided to cut back to my prescribed Zone ratios so will be having 14 blocks per day of protein and carbs with a higher fat level.  I think this might help general digestion whilst still giving enough energy for workouts and maintaining muscle mass – we’ll see…

Nutrition

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03/10/08 CrossFit WOD

Warm up

Mobility and flexibility.

Workout

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

Used 50kg for this, which is way too close to my max.  Managed precisely 3 minutes!!! Mainly due to taking too long on set ups between cleans.

Due to crappy performance decided to continue with some technique work…

Technique

3 sets of:

• 3 Front Squats @ 50kg
• 3 Jerks @ 50kg

Comments

This really emphasised my need to do some more Oly work – will work cleans into the next cycle.

Nutrition

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

02/10/08 Max Effort Day

Warm up

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

Technique

Burgener Warm Up

Workout

Back Squat 5×1

1. 65kg (108% BW)
2. 70kg (117% BW)
3. 75kg (125% BW)
4. 80kg (133% BW)
5. 85kg (142% BW)

Attempted 90kg which would have been 150% BW, but failed.

Floor Press 5×1

1. 65kg (108% BW)
2. 70kg (117% BW)
3. 75kg (125% BW)
4. 80kg FAIL
5. 77.5kg FAIL
6. 75kg (125% BW)

Comments

Was disappointed not to make 150% BW on the Back Squat, but generally happy as am getting close to previous strength levels although form did deteriorate on the heavier lifts.  Floor press totals increasing but fine line between success and failure on this one.  Looking forward to improving these on next cycle.

Nutrition

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01/10/08 CrossFit WOD

Warm Up

Mobility and Flexibility.  Flowing stretch routine.

Workout

“Nate”

20 minutes of:

• 2 Muscle Ups 
• 4 Handstand Push-Ups
• 8 Kettlebells Swings 2 Pood (used 24kg – 1.5 pood – heaviest KB available) 

Total rounds completed = 10

Comments

Great workout.  All exercises were fairly straight forward – just need to work on lowering cycle time.

Nutrition

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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.