Ems

WEDNESDAY 29.04.2015 6:30am WOD class Warm up and mobility (lots of good mobility today) WOD: A: Deadlift: 3-3-3-3-3 (70,70,75,75,80) B: For time: 21-15-9 Deadlifts at 70kg (I RX'd this bit!) HSPUs (on box with 2 ab mats) Box jumps (20") RX'd this too! Great WOD, really happy with all the deadlifts, form is definitely improving and my grip isn't as bad as I thought it would be. In the past I used straps wrapped round the bar and my wrists (I know, it's bad!) so my back is far stronger than my hands, but we can work on this Got fabulous DOMs in my lower back already. One of the girls told me that after Friday's squat PR one of the other girls had been saying what a crazy strong beast I was, and apparently I now have a reputation! Not sure how I feel about that, but its all encouraging I guess!

MONDAY 27.04.2015 6:30am WOD Warm up and mobility For time: 2k row 'Grace' 30 clean and jerks (40kg), I did 25kg 1 mile run Ew running! Fortunately there were more of us than rowers so we got the option to run first if we wanted to. Yes, deffo get that out of the way! Still not fun but not as bad as it would have been at the end! Clean and jerks went well, need to get the bar closer to my body, but coach said timing was good. Right shoulder felt a little sore afterwards, not sure if its injury or just tired. Have to keep and eye on it. Really happy with the row, haven't done a 2k in a while but my PR is 8:03. I paced myself today but really felt good at 1500m so pushed on to finish in 8:48. Probably could have gone faster in the first 1500m, but good to know that even after c & js and run my time is just 45 seconds off my best.

FRIDAY 24.04.2015 Partner WOD A: 5 min AMRAP - air squats/7 STOH (50kg) I did 40kg Rest 2 mins B: Within 10 mins establish a combined total of front squat Rest 2 mins C: 5 min AMRAP - burpees/hang power cleans (30kg) *The shoulder to overhead is the timer. Partner A will perform as many air squats as possible in the time it takes for partner B to complete the STOH. Switch, rinse & repeat for 5mins. The same goes for the hang power cleans in part C. This was an amazing day. I got a new front squat 1RM PR of 85kg. Everyone went crazy, there was clapping and hugging - it was so cool! CrossFit is so community based and I love it! Really excited to see how heavy I can go.

WEDNESDAY 22.04.2015 9:30am WOD class Warm up - 3 rounds of: 200m run, 30 DUs, 10 wall balls WOD: for time (16:52) 50 deadlifts (50/35) I did 25kg 25 HSPU (I did on box) 40 power cleans 20 box jumps 30 thrusters 15 pullups (I used a band) 20 power snatch 10 muscle ups (I did jumping ring dips) WOAH this was a lot of stuff! I tried to pace it, and think it went pretty well. Really started to hurt by the time I got to the thrusters. I was pleasantly surprised by the ring dips, and I hadn't done these before and wasn't sure if I could even hold my own weight but I did - YEY!

MONDAY 20.04.2015 6:30am WOD class Warm up and mobility A: 10 mins squat therapy (good chance to practice PT lessons) B: 5 min EMOM - 3 touch and go power cleans (45/30kg) RX C: 5 rounds for time: 15 min time cap (11:07) 10 power cleans (70/50kg) I did 35kg 20 wallballs (20/14) I did 12 D: 20 hip extensions (like these!), rest 60 secs, 10 strict TTB (hate these, can't do them!) This was a very full on WOD, loads of different movements. My cleans weren't feeling good at the start, the movement just felt unnatural. However, practise really helps and by the end it was feeling much smoother.

DAY 11 - 12 Got a bit behind in my tracking, so can't remember what I ate, but I do know it was in line with my challenge DAY 12 TRAINING (FRIDAY 24.04.2015) Partner WOD A: 5 min AMRAP - air squats/7 STOH (50kg) I did 40kg Rest 2 mins B: Within 10 mins establish a combined total of front squat Rest 2 mins C: 5 min AMRAP - burpees/hang power cleans (30kg) *The shoulder to overhead is the timer. Partner A will perform as many air squats as possible in the time it takes for partner B to complete the STOH. Switch, rinse & repeat for 5mins. The same goes for the hang power cleans in part C. This was an amazing day. I got a new front squat 1RM PR of 85kg. Everyone went crazy, there was clapping and hugging - it was so cool! CrossFit is so community based and I love it! Really excited to see how heavy I can go. DAY 13 - 14 So I had forgotten that during this 6 weeks was a weekend of birthday celebrations, my auntie and a friend who is moving to Australia soon. As such I decided to relax my Paleoness for this weekend so I could drink, and have a little non Paleo stuff. This was spoonful of ice cream, a variety of alcohol, crisps, 2 biscuits, 2 bread rolls, a slice of cake, slice of cheesecake, chocolate raisins and a chocolate. Not great, but got back on it on Monday. DAY 15 - MONDAY 27.04.2015 #1. Nutrition Post WOD - protein (2 scoops) with almond milk Meal 1 - 2 bananas, almond butter, beef biltong Meal 2 - spiced beef, lettuce, cucumber, tomatoes, radishes, mixed seeds, apple and almond butter, water, peppermint tea Meal 3 - chicken and cashew nuts in coconut oil, green beans and mange tout, new potatoes with butter, appletiser, water, peppermint tea, fruit and nut bar #2. Training 6:30am WOD Warm up and mobility For time: 2k row 'Grace' 30 clean and jerks (40kg), I did 25kg 1 mile run Ew running! Fortunately there were more of us than rowers so we got the option to run first if we wanted to. Yes, deffo get that out of the way! Still not fun but not as bad as it would have been at the end! Clean and jerks went well, need to get the bar closer to my body, but coach said timing was good. Right shoulder felt a little sore afterwards, not sure if its injury or just tired. Have to keep and eye on it. Really happy with the row, haven't done a 2k in a while but my PR is 8:03. I paced myself today but really felt good at 1500m so pushed on to finish in 8:48. Probably could have gone faster in the first 1500m, but good to know that even after c & js and run my time is just 45 seconds off my best. #4. Sleep 7 1/2 hours (10:30pm - 6am) DAY 16 - Tuesday 28.04.2015 #1. Nutrition Meal 1 - protein x 2 plus almond milk, banana and cashew butter, little bit of beef biltong Meal 2 - ham, lettuce, cucumber, tomatoes, radishes, mixed seeds, raisins, olive oil, balsamic vinegar, water, peppermint tea, fruit and nut bar Mini meal - few raisins, apple Meal 3 - 4 scrambled eggs with milk, butter, pepper, vegetable crisps (sweet potato, beetroot, parnsip) #4. Sleep 6 hours (12am - 6am) DAY 17 - Wednesday 29.04.2015 #1. Nutrition Post WOD: Cacao coffee, protein shake Meal 1 - paleo pancakes with butter, honey and bacon, peppermint tea Meal 2 - chicken, pine nuts, green beans, mange tout, raisins, coconut oil, water, peppermint tea, fruit and nut bar Mini meal - banana with cashew butter, peppermint tea #2. Training 6:30am WOD class Warm up and mobility (lots of good mobility today) WOD: Part A: Deadlift: 3-3-3-3-3 (70,70,75,75,80) Part B: For time: 21-15-9 Deadlifts at 70kg (I RX'd this bit!) HSPUs (on box with 2 ab mats) Box jumps (20") RX'd this too! Great WOD, really happy with all the deadlifts, form is definitely improving and my grip isn't as bad as I thought it would be. In the past I used straps wrapped round the bar and my wrists (I know, it's bad!) so my back is far stronger than my hands, but we can work on this Got fabulous DOMs in my lower back already. One of the girls told me that after Friday's squat PR one of the other girls had been saying what a crazy strong beast I was, and apparently I now have a reputation! Not sure how I feel about that, but its all encouraging I guess!

DAY 10 - 22.04.2015 #1. Nutrition Post WOD - beef biltong, shake (protein powder, almond milk) Meal 1 - scrambled eggs (eggs, milk, butter, pepper), more beef bilong, banana and almond butter, water Meal 2 - beef biltong, new potatoes and butter, lettuce, cucumber, tomatoes, few raisins, fruit and nut bar, peppermint tea, appletiser, water #2. Training 9:30am WOD class Warm up - 3 rounds of: 200m run, 30 DUs, 10 wall balls WOD: for time (16:52) 50 deadlifts (50/35) I did 25kg 25 HSPU (I did on box) 40 power cleans 20 box jumps 30 thrusters 15 pullups (I used a band) 20 power snatch 10 muscle ups (I did jumping ring dips) WOAH this was a lot of stuff! I tried to pace it, and think it went pretty well. Really started to hurt by the time I got to the thrusters. I was pleasantly surprised by the ring dips, and I hadn't done these before and wasn't sure if I could even hold my own weight but I did - YEY! #4. Sleep ( 7 1/4 hours) 12:45am - 8am

DAY 9 - 21.04.2015 #1. Nutrition Meal 1 - smoothie (almond milk, protein powder), banana and almond butter Meal 2 - ham salad (lettuce, cucumber, tomatoes, ham, mixed seeds, balsamic vinegar), few dates and raisins, water, peppermint tea Mini meal - parma ham, water Meal 3 - beef burger, green beans and mange tout, fruit and nut bar, peppermint tea #4. Sleep (8 hours) 11:30pm - 7:30am

DAY 8 - 20.04.2015 #1. Nutrition Post workout - beef biltong Meal 1 - smoothie (2 scoops protein, almond milk), banana and almond butter Meal 2 - ham salad (ham, mixed leaves, tomatoes, peppers, mixed seeds, olive oil), vegetable crisps, water, peppermint tea, fruit and nut bar Meal 3 - beef burger, green beans and mange tout, new potatoes with butter, water #2. Training 6:30am WOD class Warm up and mobility A: 10 mins squat therapy (good chance to practice PT lessons) B: 5 min EMOM - 3 touch and go power cleans (45/30kg) RX C: 5 rounds for time: 15 min time cap (11:07) 10 power cleans (70/50kg) I did 35kg 20 wallballs (20/14) I did 12kg D: 20 hip extensions (like these!), rest 60 secs, 10 strict TTB (hate these, can't do them!) This was a very full on WOD, loads of different movements. My cleans weren't feeling good at the start, the movement just felt unnatural. However, practise really helps and by the end it was feeling much smoother. #4. Sleep 7 1/2 hours (10:30pm-6am)

DAY 7 - 19.04.2015 #1. Nutrition Meal 1 - smoothie (2 scoops protein, almond milk), banana, almond butter Meal 2 - Wagamamas - salad with chicken, mixed salad leaves, mandarin, coriander, red and spring onions, mangetout, cashews and sesame seeds with a sesame, mandarin, basil and mint dressing, blueberry, apple and ginger juice, water, then at home: banana and cashew nuts in coconut oil with mixed berries and honey, dates, lots of peppermint tea Meal 3 - chicken stirfry (chicken, mixed veggies, pine nuts, mixed seeds, coconut and olive oil), water, few more dates I think I need to make my meals bigger, especially breakfast, as this should hopefully reduce the dried fruit munching. #4. Sleep (8 1/2 hours) 11:30pm-8am

PT workout post up, see first post

DAY 6 - 18.04.2015 #1. Nutrition Post training - beef biltong, protein shake (2 scoops plus almond milk) Meal 1 - sausages, lettuce, cucumber, tomatoes, grapes, balsamic vinegar, appletiser, strawberries, dates, peppermint tea Meal 2 - 2 chicken breasts cooked in coconut oil with cashew nuts, mixed lettuce, few new potatoes with butter, 2 fruit and nut bars, 2 x peppermint tea, water #2. Training PT - first session! This was awesome, just what I had hoped it would be. A 800m row to warm up then a chat about strengths and weaknesses. He asked for top 5 things I want to work on, and 2 things I think are strong: To work on: 1. Endurance (read: running and burpees) 2. Squats (strength) 3. Deadlifts (technique is not as hot as squats, plus more strength please) 4. Bodyweight upperbody - pushups, dips, rope climbs, pullups etc 5. Oly lifts Pretty good/like: 1. Rowing 2. Thrusters Then we did a lot of work with a pipe focusing on squat, deadlift and overhead press. My mobility is really good, so getting down into squat is easy for me. However, he did just what I wanted him to do and corrected a few little things which made it SO MUCH HARDER but at the same time MUCH BETTER and MORE POWERFUL! It's amazing what a difference little tweaks can make, and how valuable an outside, highly trained eye is. He told me not to go so low, to squeeze my abs and butt, and push forward through my hips. Felt a lot more solid, engaged and explosive My deadlift technique is really not that great, as my flexible hamstrings make it quite tough to 'feel' when I'm in the right position (I know, some people have such hard lives!) We drilled this a lot, and it did feel better, but I think this one is going to take a while to nail. Overhead strict press was good, vaguely remembered it from on-ramp but it makes sense to me. I feel rather proud of my shoulders when I do it, they feel nice and strong and 'active' Well done shoulders. We then did a lot of work on the snatch, a lift I hadn't done yet. It is hard! So much to remember, but it really started to make sense and I actually really like it as a lift. After all this pipe shenanigans it was time for a little WOD. I had become so focused on technique that I was almost a little surprised when he said it. It was 15-12-9 snatches and burpees over the bar (snatch = training bar plus 20lbs), (6:53). Oh man I hate burpees. But I am determined to make them a strength! It was interesting to see how much the technique helps (duh!) when you're tired. He gave me homework - to practice squat and deadlift positions which I'm going to try to do daily, even if its just me in my room. Happy days!! #4. Sleep (9 hours) 11:30pm - 8:30am

Is a forward roll what I think it is? And congrats on the faster time!

Todays workout is up, see first post peeps

DAY 5 - 17.04.2015 #1. Nutrition Meal 1 - scrambled eggs (2 eggs, butter, little milk), bacon, smoothie (spinach, almond milk, raspberries, 1 scoop of protein) Meal 2 - homemade chicken curry (chicken, coconut milk, spices, few cashew nuts and raisins) with cauliflower rice, vegetable crisps, banana and almond butter, 2 x peppermint tea, water Post workout - beef biltong, 2 scoops protein with almond milk Meal 3 - chicken and cashew nuts in coconut oil, lettuce, cucumber, radishes, few new potatoes with butter, water, peppermint tea So I was going to eliminate milk, but I like to add a little to my scrambled eggs. Due to doing Whole30 and then paleo I haven't had scrambled eggs for ages, due to the lack of milk. Anyhow, I'm going to have them once a week and see how my body feels. #2. Training 6pm WOD class: Warm up: 400m run WOD - Partner! 3RFT (22:35) One person working at a time. 80 double unders 60 kb swings (24kg, scaled to 12kg) 40 cal/row 20 push jerks (50kg, scaled to 25kg) This was a brilliant WOD. I went in the evening so I could partner up with one of the other on ramp girls I haven't seen for ages. Afterwards I think I could have gone heavier, but as a lot of these workouts are a matter of exploration, this was my first time doing push jerks (love them) for example, I think it's better that I didn't. I got a PB on my DUs though, 40 unbroken!! Oh yeah. My rowing is also feeling really strong, little tweaks the coaches have made to my technique are really starting to help. Tomorrow is my first PT session - whoohoo! #3. Sleep 9 1/2 hours (11:30pm - 9am)