Looking forward to the weekend.

These last few days have been fun. There has been some great workouts and some weird ones but all n all a lot of fun.

Nutrition has been good and being in the gym most of the day has not let me eat to bad. Having to prep all my meals the night before is annoying but has to be done in order for me to generally eat well.... and not run to the shop and eat KRAP!.

I have been learning a lot from Kelly Starrett. He has some great stuff on rehab and just maintenance with the body, which in this moment in time is pretty important to me. My left shoulder feels kinda funny and it feels like an impingement of sorts... The solution role on a tennis ball, take some pain and BOOM feels 10 times better and does not really aggravate me. The main thing is to just take care of my body and the 2 tools that do the job is a tennis ball and a foam roller. If you are serious about training and a specially doing Crossfit these are essentials in your armoury.

Making his return after a long long hibernation.

Wow its has been ages since I last posted and quite a few things have happened since then...

First one being we moved our Crossfit gym into our new location. Its bigger, cooler and alot more fun. We have more room, which means cooler workouts.

Second.. just getting the place up and running has taken alot of time but having an internet line in the gym now makes things easier.

As for the new year I am trying to get through and get rid of any little niggles I have and push all my PB's as far as I can.

The sectionals is in March and have a lot of training to do till then... the main things being to get my nutrition up to speed as I find it the easiest thing that slips up once I am busy.

Making my meals at night has helped a lot which I started this started this week and been doing well with it and gives me a bit more variety with my meals other than tuna and fruit ;)

Well it is good to be back and you will be hearing a lot more from me and that is a promise.

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
10 HSPU

15.57

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

18.57

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
3.38
4.28
6.34


Sunday 13th Sept

"Chief"

22 rounds + 1 clean

Monday 14th Sept

"Annie" with tuck jumps

9.16

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.

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 :(

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 :)

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
5-5-5
105kg

WOD
4 rounds
7db push press
10 pushups
4.25

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 :)

Alot of deadlifts and a Hell of alot of pushups

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

WOD

10 rounds of
10 deadlifts @ 60kg
15 pushups

13.58

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