TerraNik

It's Klokov!!!! World champion Russian Olympic Lifter... He's running lifting workshops in Australia at the moment

Do you not know who he is??? Clue: Olympian.

Another coaching session today! And more people noticing that I've shrunk! Happy days! 3 rep power clean & jerk - work up to 3 heavy sets, then repeat the same sets but with improved technique 15kg 25kg 35kg 40kg 45kg 50kg 40kg 45kg 50kg My technique on the last 50kg set was SO much better! My power clean felt like it had deteriorated for a little while but I realised today what I was doing wrong and fixed it. Happy days! Then a bit of extra strength work 4 rounds - 5 x dumbbell push press @ 15kg - 3 x negative pull-ups (5 second negative) Ouch. My lats are screaming at me. I'm SO excited about what I'm up to on Sunday.... Here's a hint...

I KNOW, right?! Crazy business! I feel good though - I have been enjoying doing my own thing with the running and forgot how much of a stress reliever it is for me. I like to just grind out some km and zone out to some tunes. It's a very different workout to CF. Thanks!!

What a cool idea Syrathon is!! Good luck with it!

Great challenge!! Popping my head to sub

I know lots of people use protein supps at the box, Dom so you might be able to off load it there.

Yay girl! Sorry to hear about your dad. I hope he's doing okay.

This week has been a bit hap-hazard and I haven't actually done ANY CrossFit!!! Gasp!!!!! It's all been running and lifting at home. Oh well, at least I'm doing something! I feel really out of my routine at the moment and things are a bit crazy. Hopefully I can reign it all in and get a system going. Oly coaching this morning. I haven't had coaching for 2 weeks due to the holiday period and the first thing my coach says when I take off my hoodie... "You're a lot slimmer... Have you lost more weight?" Yes coach. Thanks coach. Snatcharoo session 3-position snatches (from floor, from just above knee, from hip crease) 15kg x 2 sets 25kg 35kg 3 rep "touch-and-go" snatch 40kg 42kg 2 rep "dump it" snatch 45kg 45kg - failed second. Frustrattttttinggggg! 1 rep snatch 45kg 45kg 3 rep "dump it" snatch 35kg 3 rounds of Super set * Snatch grip behind the neck push press @ 35kg x 3 * OHS @ 35kg x 3 with * Pendlay rows @ 40kg x 5 My catch is still letting me down. I'm really frustrated!

Thanks chickie! I've missed you guys, too!

Run faster and lift!

Off to a good start. Casual 4km run tonight. Thought I'd see what time I would do my 2.4km if I just plodded along at my slowest pace. 15:45. Happy with that. Gotta shave 1:45 off to make the grade. Should be fine.

Yep Ems!!! Thanks for popping in! Cheers miss. I am lucky enough to have many options of bush land and water front for my runs! Certainly a lot nicer than just random streets.

Thanks mate... 1RM clean = 65kg

Yep, I'm back finally! Good luck for the session!

Good luck mate!!

Thanks HP! Xena I have still been doing some running as part of my Crossfit training and the last month I've been adding in a few extra runs per week while dialing back on CF. Now I'm planning on increasing my CF schedule so it's close to my normal load and adding in extra run sessions. I'll see how I go.

Week 1 - Goals Goal 1 - Weight Loss * Consume 1500 cal per day * 90% Paleo (allowed to have the occasional dairy) Goal 2 - Running * Sprints x 2 sessions * Long run x 3 sessions Goal 3 - Oly Lifting * Extra strength x 3 sessions * Oly Lifting x 3 sessions Goal 4 - Clean Up * Box up and sort dog stuff

I took the last challenge off because I was too busy living my life to come online and participate here. Things have settled down a bit so I'm back into it! Goal 1 - Weight loss (CON 2 | CHA 1) So I don't fit into my uniform that I'm expected to wear in the last week of this challenge... My quads and hamis are too big, so I'm hoping with a bit of fat loss they will fit! * Lose 3kg * Goal: 79kg * Stretch goal: 77kg (5kg loss) Goal 2 - Running (DEX 2.5 | STA 2.5) I used to be a big runner, but after an overuse injury I threw it all in for strength training and CrossFit. I have a thing coming up in 3 months where I'll be expected to do HEAPS of running and I don't feel like I'm mentally or physically ready for it. Sure, my fitness is there but I really hate running these days! So... Back to the grind. * Run 3 long runs per week * Run 1-2 sprint sessions per week * Track speeds with Polar HRM (GPS) * Goal: 2.4km in 13 minutes Goal 3 - Oly Lifting (STR 4) I have hit a wall with my lifting recently. Partly because I'm not fueling my body like I used to so that I can lose some weight, but also because my upper body strength isn't where it needs to be. My upper back and my catch position are a bit weak so I need to work on that. * Develop upper body strength and stability (snatch press, DB strict press, OHS, snatch balance) * Develop back strength (Pendlay rows, snatch deadlifts, pull-ups) * Goal: Snatch 50kg * Goal: 3 extra strength sessions per week Goal 4 - Clean up (WIS 3) I will be moving in 3 months so it's time to get rid of all this crap I have around the house! Seriously, it is beyond ridiculous how much ONE person can own! I think I need to have a garage sale. * Goal: Pack all unwanted stuff into boxes * Consider garage sale

I know I'm terrible!!! Ill put it up shortly! Just gotta work out a life goal.

Subbinnnnnng

Main Quest: To get body weight Olympic lifts! (Obviously this is a work in progress!!) Current PRs: Clean & Jerk: 60kg/132lbs Clean: 65kg/143lbs Jerk: 65kg/143lbs Snatch: 45kg/99lbs Bench press: 50kg/110lbs Deadlift: 102.5kg/226lbs Back squat: 77kg/170lbs Front squat: 65kg/143lbs Goal 1: Get Rid of the Dead Weight! I have been eating Paleo for a long time now, but have let a few not-so-favourable things back into my diet. Nothing too horrid in the scheme of things, but my nutrition hasn't been optimal (read: full of sugarrrrrrr) and all it has been doing is supporting the extra body fat that I have. So, I'm going back to basics this challenge! It's Whole30 time again! So that means - * Whole30 for the entire challenge (changed to allowing myself small amounts of cheese and the very occasional sweet)* Attend Whole9 seminar (car accident)* Read the following books - - It Starts With Food - The Paleo Solution - In Defense of Food - Why We Get Fat and What To Do About It* Drink 2L water per day* Log all food End of Challenge Goal:* Drop 3kg Start body weight: 86.6kg/191lbs (14/9/13)End body weight: 83.1kg/183lbs (28/10/13) VERY happy with my progress!! After reading all those books, I adjusted my nutrition and the weight has just FALLEN OFF! Most of that weight loss was in the last couple of weeks! I couldn't be happier. I have SOOOOOO much energy it is INSANE and my training is going really well! I am not craving sweets at all with the very occasional sugary thing (e.g. a mango or very small amount of custard). My body is definitely changing... Overall: A (CON 2 | CHA 1) Goal 2: Olympic Liftinggggggggggg! * 3 Oly lifting sessions per week - 2 individual coaching sessions, 1 extra (self-driven or WOD) * Focus on The Outlaw Way lifting drills End of Challenge Goals: * Snatch 50kg/110lbs (48kg PR) * C&J 70kg/154lbs (may perform as individual lifts) So I need to retest these, but I highly doubt I've got a C&J of 70kg in me. The snatch is DEFINITELY there, I just need to find a time to retest it. Overall: B (STR 1.5 | DEX 1.5) Goal 3: Shut Up and Squat! The major thing holding me back with my cleans is my front squat and my back squat is pretty crap for my size as well. I had a knee injury earlier this year, so I wasn't able to squat for quite a while but things are back on track now so I'm gradually building my strength and technique. I am currently half-way through the Hatch squat program and will hopefully finish with enough downtime to re-test my back and front squats before the end of the challenge. * Complete Hatch squat program End of Challenge Goals: * Back squat 80kg (though a body weight squat would be amazing!) * Front squat 70kg SO happy! I haven't re-tested formally, but within the Hatch program itself I did these squats! Only another 3kg and I'll have a body weight squat! I'll be re-testing with my coach this week. Overall: A (STR 3.5 | STA 0.5) Fitness Side Quest: Sleeeeeeeeeeeeep! Nice and simple, but oh so important! * Sleep >=8 hours per night. End of Challenge Goal: I'll allow 2 nights of <8 hours sleep. There were about 4 nights that I missed getting enough sleep. Overall: B (CON 1.5) Life Side Quest: Get Your Stuff Together! There is so much paperwork lying around in my study, it is beyond ridiculous! So this challenge I am going to file it all away and get into a habit of filing things as they come in. I also think it's about time I went through my old paperwork and got rid of the stuff I don't need anymore. Okay, so it's not quite that bad...!!! * Organise paperwork and receipts into folders* Sort old receipts and paperwork and discard if not required* Submit tax! ugh! End of Challenge Goal: * To have all paperwork nicely filed away and sorted * Tax submitted BOOM!!! All done! My study looks AMAZING!!!!!!!!! Now to keep it like that!!! Overall: A (WIS 2) Other PRs Bear Complex 55kg 1RM One-armed snatch 30kg 3-position snatch 40kg 3RM 3-second pause snatch 37kg 3RM Horror Snatch Complex 36kg 10RM Push Jerk 40kg 3RM high hang clean 55kg 1RM hang snatch 48kg 2RM split jerk 58kg 3RM hang snatch 37.5kg Overall: A

Thanks mate!!!

Winner! Can't wait to hear how the belt goes!

Main Quest: To get body weight Olympic lifts! (Obviously this is a work in progress!!) Current PRs: Clean & Jerk: 60kg/132lbs Clean: 65kg/143lbs Jerk: 65kg/143lbs Snatch: 45kg/99lbs Bench press: 50kg/110lbs Deadlift: 102.5kg/226lbs Back squat: 77kg/170lbs Front squat: 65kg/143lbs Goal 1: Get Rid of the Dead Weight! I have been eating Paleo for a long time now, but have let a few not-so-favourable things back into my diet. Nothing too horrid in the scheme of things, but my nutrition hasn't been optimal (read: full of sugarrrrrrr) and all it has been doing is supporting the extra body fat that I have. So, I'm going back to basics this challenge! It's Whole30 time again! So that means - * Whole30 for the entire challenge (changed to allowing myself small amounts of cheese and the very occasional sweet)* Attend Whole9 seminar (car accident)* Read the following books - - It Starts With Food - The Paleo Solution - In Defense of Food - Why We Get Fat and What To Do About It* Drink 2L water per day* Log all food End of Challenge Goal:* Drop 3kg Start body weight: 86.6kg/191lbs (14/9/13)End body weight: 83.1kg/183lbs (28/10/13) VERY happy with my progress!! After reading all those books, I adjusted my nutrition and the weight has just FALLEN OFF! Most of that weight loss was in the last couple of weeks! I couldn't be happier. I have SOOOOOO much energy it is INSANE and my training is going really well! I am not craving sweets at all with the very occasional sugary thing (e.g. a mango or very small amount of custard). My body is definitely changing... Overall: A (CON 2 | CHA 1) Goal 2: Olympic Liftinggggggggggg! * 3 Oly lifting sessions per week - 2 individual coaching sessions, 1 extra (self-driven or WOD) * Focus on The Outlaw Way lifting drills End of Challenge Goals: * Snatch 50kg/110lbs (48kg PR) * C&J 70kg/154lbs (may perform as individual lifts) So I need to retest these, but I highly doubt I've got a C&J of 70kg in me. The snatch is DEFINITELY there, I just need to find a time to retest it. Overall: B (STR 1.5 | DEX 1.5) Goal 3: Shut Up and Squat! The major thing holding me back with my cleans is my front squat and my back squat is pretty crap for my size as well. I had a knee injury earlier this year, so I wasn't able to squat for quite a while but things are back on track now so I'm gradually building my strength and technique. I am currently half-way through the Hatch squat program and will hopefully finish with enough downtime to re-test my back and front squats before the end of the challenge. * Complete Hatch squat program End of Challenge Goals: * Back squat 80kg (though a body weight squat would be amazing!) * Front squat 70kg SO happy! I haven't re-tested formally, but within the Hatch program itself I did these squats! Only another 3kg and I'll have a body weight squat! I'll be re-testing with my coach this week. Overall: A (STR 3.5 | STA 0.5) Fitness Side Quest: Sleeeeeeeeeeeeep! Nice and simple, but oh so important! * Sleep >=8 hours per night. End of Challenge Goal: I'll allow 2 nights of <8 hours sleep. There were about 4 nights that I missed getting enough sleep. Overall: B (CON 1.5) Life Side Quest: Get Your Stuff Together! There is so much paperwork lying around in my study, it is beyond ridiculous! So this challenge I am going to file it all away and get into a habit of filing things as they come in. I also think it's about time I went through my old paperwork and got rid of the stuff I don't need anymore. Okay, so it's not quite that bad...!!! * Organise paperwork and receipts into folders* Sort old receipts and paperwork and discard if not required* Submit tax! ugh! End of Challenge Goal: * To have all paperwork nicely filed away and sorted * Tax submitted BOOM!!! All done! My study looks AMAZING!!!!!!!!! Now to keep it like that!!! Overall: A (WIS 2) Other PRs Bear Complex 55kg 1RM One-armed snatch 30kg 3-position snatch 40kg 3RM 3-second pause snatch 37kg 3RM Horror Snatch Complex 36kg 10RM Push Jerk 40kg 3RM high hang clean 55kg 1RM hang snatch 48kg 2RM split jerk 58kg 3RM hang snatch 37.5kg Overall: A