Tuesday, 15 September 2009

Paleo Challenge days 6 to 12 / Workouts

Here is the latest with the Paleo. In a nutshell I am feeling great, I am having alot of fun with it and energy levels and performance is as high as ever.

Almost at the 2 week mark and only thing I am kinda missing is my milk and my bagel, but what I really enjoy for one of my meals is a big plate of broccoli covered with lean mince meat and with a couple eggs either scrambeled or omelete style. Then to finish it off I have a small plate a fruit normally chopped up bananas and strawberries and pour a little bit of fresh honey on top. This is what I call a great meal :):)

Well that is the latest with the challenge and have not found a drawback yet, I am loving it!!!

Ok as for the workouts go's here is the damage.

Tuesday 8th Sept

4 rounds

15 swings @ 32kg


Wednesday 9th Sept

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps


Thursday 10th Sept
Lifting -

OHS 75 kg for 10
push Jerk 100 for 3

Friday 11th Sept

"Barbara with a swings"
only got 3 rounds

Sunday 13th Sept


22 rounds + 1 clean

14th Sept

"Annie" with tuck jumps


Some great workouts for a few days. I was a bit disappointed with Barbara, only managed 3 rounds and had nothing left in me. I guess thats what happens when you try do 4 days on. I have learned my lesson and will keep to the program, but as always I have to be ready for anything and will throw things in every once in a while or when I get challenged by Dom hehe :)

At the moment I am having a little Challenge with Karl from Crossfit Manchester with the Main Site WOD's its good fun and good to be training hard and not slacking off because if I do Karl and Dom will be on my ass and giving me shit, which I would expect them to do if I do slip up.

Well thats the latest and I will talk to you soon.

Tuesday, 8 September 2009

Playing Catch up... Days 2 to 5 on the Paleo Challenge

Its been really hectic after the holiday so updating my blog had to be put aside for a few days, but I am back to give you the update of everything.

As for the Paleo challenge, this is day 6 in the making. 5 days ticked off and counted...Another 25 to go.

In all honesty I am having a blast on Paleo. I feel a bit wierd not eating my morning porridge or enjoying my bagel on the odd days. But what I am feeling now is just simply amazing. I have all this extra energy during the day and for some messed up reason I cannot go to bed until about 1 in the morning everynight because I am wide awake. Then the result is I get about 4 or 5 hours sleep and I'm still rocking the next day. Where I would enjoy my afternoon naps before I went back into the gym are now replaced by surfing the net for paleo recipes and treats... Paleo Cookies and Muffines anyone!!!

The first week is almost over and I have not weighed and measured my food this week but will be from week 2 onwards. I wanted to get use to eating this way before I restricted myself to the portions of food I needed. But all I can say is I can give it a big thumbs up and I miss my milk... Alot!!

As for training this was a fun weekend. We had the Crossfit Manchester Crew over on Sunday for one hell of a workout... the "Manchester Mile" (30 body weight back squats followed by a mile run) !!! This is one hell of a workout. Thanks to the founder Karl who came up with it... I hate you. I learned my lesson on this workout putting a little holiday weight on during my trip in Newquay, I had to do the weight @ 90kg.. Yes I am a fast basterd. My time was 8.45 I was happy with my performance but next time the squats will be unbroken and will be charging on that run a bit more... I am looking for a sub 8 time next time.

Until next time.

Ps. I still can't walk after Sundays Carnage :(

Friday, 4 September 2009

Back to Normal.... Paleo Challenge Day 1

Just got back from holiday and looking forward to some serious training as well as some strict paleo eating...

I decided to take on the plunge on the 30 day paleo challenge, which Melissa Byers from Crossfit 603 has talked alot about and thought, why not give it a go :)

Today is Day 1... I am feeling to be honest pretty fucking awesome!!

Having to take out diary from my diet is a pretty big step for me but has not seemed to bug me at all.

As for eating wise here is what i ate...

meal 1.

2 apples
1 can of tuna

meal 2

chicken salad (lettuce, tomatoes,cucumbers)

meal 3

chicken salad (lettuce, tomatoes,cucumbers)

meal 4

2 pieces of salmon and 1 banana and a big plate of broccolli

A very good day to start and the training starts back up again tomorrow :)

Catch you on the flip side for day 2 of Paleo :)

Sunday, 30 August 2009

Training in a Globo Gym!!??

We are down in Newquay for the week and thought to get some training in, so decided to train in one of the gyms over here.

The workout was

Front squats

4 rounds
7db push press
10 pushups

This was a wierd experience. I have not trained in a globo gym since I was back in Dubai... Now I remember why.. All those funny looks you get and all the bullshit messing around in the gym instead of training or working out... The whole curls for the girls routine and What ever the rest is.

On a brighter note we spent the day being zoo keepers... What an experience that was. Getting up and close to the animals is a experience I can simply describe as 'AWESOME'. We got to feed the penguins.. The lions.. The monkeys.. Getting face to face with the animals was an experience I will never forget :)

Tuesday, 25 August 2009

Alot of deadlifts and a Hell of alot of pushups

This was a sweet workout that leaves a mark for a few days afterwards...


10 rounds of
10 deadlifts @ 60kg
15 pushups


Had Dan from Crossfit Central Manchester come down.. had a great time catching up and training together.

This has left a big mark on me as its now tuesday and I am still struggling to pick anything up for the ground.

I am away for the next week going camping for the next week and planning on doing some camping daytime surfing, rowing running... treelogging what ever we can find WODS... hahaa..

Its going to be fun

Friday, 21 August 2009

Backsquats...alot of them!!

Ok this is my first post from my iPhone... Lets see how it works.

On Wednesday 19th august

Push press

Finally managed to get my bodyweight. Get strong and I think I got some room in the tank.

Then did 2x 1000m row

1st attempt @ 3.27
2nd attempt @ 3.26

Aiming for 3.25 next time fingers crossed and going to see what happens.

Had an interesting few days... Little bit of drama on the home front.... Lets put it this way... There is a reason why I am posting on my phone instead of my laptop.

The long story short... Some fucker took my lap top from my own house... Can you believe that...

Well I better go before I lose my rag. Be back on soon.

-- Post From My iPhone

Wednesday, 19 August 2009

Back in action

Finally got my hands on the internet... Internet went bust at home :(

New line should be back in a few days.

As for Workouts here they are

Sunday 16th August 09




Overhead squats 2nd attempt @ 75

Managed 4 reps today

Wrists are still a bit tender from the other day.
7 rounds
9 wall ball
9 burpees
for time


Awesome workout. It was a workout where you could keep moving but never had to stop.. unless you wanted to.

On monday I was moving furniture all day.. Had alot of fun doing it but that was a rest day... haha.

Im out trying to get back and sort out the damn internet at home... will post something on here soon as I can

Saturday, 15 August 2009

The results

Yesterday was an awesome training session.

Managed to get 100kg clean for a double... Then thought why not try hit a PB and get 110.

2 big ticks on the list :):)

As for the overhead squat for 15 @75kg...

This didn't go to well... I think my wrists were battered from the cleans... Got to 3 reps and felt my wrists didn't like it at all...

Something for another day I guess.

As for todays plans we are going to Jane BBQ B-day party... All zone of course :)

It will be great to catch up with everyone from Crossfit Manchester again... it has been a while since we all saw them last.

Last not before I go.

Check this out... Food Matters

Very powerful documentary on what is happening with the way we eat.

Post your views in the comments.

Right I'm out of here and will post later on today or tomorrow

Friday, 14 August 2009

Overhead squats and the Paleo challenge

Today is the day I try get 1 step closer to getting my bodyweight overheadsquat for 15...

The attempt will be at 75kg and lets see how many reps I can bang out today. 15 if im lucky ;)

I have come across some awesome blogs and thought I would share them with everyone..

Most probably you have heard of them but anyways.

These are some great blogs on nutrition and have taken upon my self to learn as much as I can from these.

When I come back from holiday in the start on September I will be embarking in the 30 day Paleo Challenge. That means no grains (breads, pasta rice), beans and dairy products... How I love my Milk :(

But it must be done. I will post everything that happens in those 30 days.. mood swings... I want milk fits... and anything else that happens along the way.

Catch you all later.

Wednesday, 12 August 2009

Does anyone enjoy Thrusters??

Had a few good workouts these last few days. Still feeling the effects after Freddys revenge. My shoulders still hate me for it. But the workouts must go on.

3,2,1 go!!


Death by handstand pushup
5 rounds

Shoulders still dead after the heavy push jerks on Sunday

Followed by

3 rounds of
21 KB swings@24kg
21 Knees to elbows
21 Wall ball

= 10.51

This was not a bad workout the only thing that difficult was the knees to elbows. I have not done them in a workout for quite a long time.

Wednesday 12th August

Front squats

@ 85kg across

This felt pretty good and I think it will be any 90 next time I do it.



= 7.56

This was an awesome workout. My potty mouth came out on this one :)

On the flip side I just got my paleo diet book today.

Will be digesting all the info and trying it out soon. Ill keep a log on how it is all going.

Right well back to the gym and enjoying my rest day ;)

Monday, 10 August 2009

Freddys Revenge!!

Wow what a day!!

This was one heavy WOD

I did some strength training and tried for a new 5 rep max on my back squat


130kg PB

The workout was called Freddys Revenge

5 rounds of
5 push jerks
10 burpees

for time;


This was awful and got the bruises to prove it.

2 Big PB's today... Lets keep'em coming :)

Friday, 7 August 2009

Deadlifts and sore hands

Today was deadlift day.


heaviest set was 140

tried 150 but only got 3 out cause I felt I was losing my lumber curve.

My hands are really sore today after doing death by pullups and made deadlifting alot harder than I thought it would be.

Have a good weekend everyone :)

Thursday, 6 August 2009

Front squats and Pullups

Today was another day of 10's

Here is the workouts as follows

Front squat
10 - 10 - 10

100 PB

This was a hard set... found it hard to breath as it got to the last few reps... maybe due to the bar being pressed against my throat ;)

What followed after that was

Death by Pull ups

got to 13 +10

Pretty happy with this, lost bits a skin but all n all a good little finisher.

Found some good stuff on Nutrition will post it on later on tonight if not tomorrow.

When its up any comments would be great.

Wednesday, 5 August 2009

Whats new today?

Today is my rest day, where I can just chill out and relax.

Here are the last few days of workouts

Sunday 2nd August

Monday 3rd August

80kg PB!

Overhead squats
max weight for 15 reps

70kg PB!!

Had a good few days and shows that training is paying off and sticking with 16 blocks Zone is working.

Training tomorrow is going to suck so I'm going to make the most of my rest day :)

Outside the gym world... GI JOE is coming out and I am pretty excited about it. Transformers 2 was awesome and this is something else I grew up with :):).

Tuesday, 4 August 2009

A little about me and what I do :)

I have decided to start up a blog to discus things that I am really passionate about...
Fitness and Nutrition.

A few things I will be talking about are my workouts, which is a training method called

Amongst other things I really enjoy helping people with regards to
training programs and nutrition advice and thats how I have made a career in this industry. Seeing the look on my clients face when they achieve one of there goals or hit a new personal best...that's priceless.

I currently co-own
Crossfit Central Manchester and we have been open since the start of this year.

Its had been a blast and I cannot think of another way of helping people and doing what I love...
Training people and helping people