crashy

What an asshole. Me. So this weekend I didn't do anything that was massively productive and I ate like a dickhead. The best I managed to get done was some gardening, which to be fair is actually a ton of cardio as I was digging stones out of the ground and carrying heavy bags around the place. Anyways, as the title of this post says. Get up. Dust off. Reload. Re-calibrate. Re-engage.

Week 1 : Wednesday 1. Track Calories - Captured in MFP. Didn't eat like a dickhead. 2200 calories 2. Mobility - None. Lame. 3. Cardio - Ran 7kms at lunch with a guy from work. 4. Lift - Negative, did not get to the gym. 5. Learn - Went with my wife to a Marriage Enrichment course. I'm going to chalk this up as learning. 6. OPTIONAL - Early Start - Didn't wake up early =/

My audiobooks are basically either sci-fi fantasy or self help. At the moment I'm listening to Galaxy's Edge (sci-fi), on book 3 of about 5. Previous books were Expeditionary Force series (sci-fi), Extreme Ownership (self help), Can't Hurt Me (self help / autobiography), We Are Bob series (sci-fi). Chasing Excellence (self help), Unbeatable Mind (self help), Ready Player One (sci-fi), Living with a Seal (self help). There are a few others, but those are the notable ones. Do you listen to audiobooks? Thanks, you managed to catch me on a good morning. Doesn't always happen like that! People who do this need to be stabbed.

Hey Team, Hope you're all well. So I sweat like an absolute champion. Literally at the end of a 30-45 minute workout my tshirt will be fully drenched with sweat. See below That's fine, I sweat, I don't care. The thing that I do care about is being able to cool down afterwards. At our offices I can run during lunch, and I end up looking like the above after 30 minutes, I then have a shower and 30 minutes later I'm still hot and sweaty. I actually take a little sweat towel back to my desk to wipe the sweat off me. Who has a solution for me? I need something to do in order to rapidly cool down during my shower so that when I'm dressed after my shower I'm not sweating.

Week 1 : Tuesday 1. Track Calories - Captured in MFP. Didn't eat like a dickhead. 2100 calories 2. Mobility - Spent some time while at gym on shoulder mobility. 3. Cardio - None 4. Lift - Front Squat 5x5x40kgs, Shoulder Press 5x3x20Kgs (pretty tough) 5. Learn - Did not do any learning. Listened to fantasy audiobooks and watched GoT 6. OPTIONAL - Early Start - Woke up at 4:30 and went to the gym. #fleks.

I'm going to chime in here and say this is the "growing up puppy syndrome", meaning that when you get a little puppy you never see if get bigger, but when a friend comes over a few weeks later they say "wow your dog has grown". It may seem to you that you're not getting fitter, but I'm willing to put down some benjamin's that you're much much much fitter than you were 2.5 months ago. Also with cardio you're always at a near death stage, since that's the point of cardio, and in a group setting it's designed to make everyone (fit and unfit) tired and fatigued. In the CrossFit box I was at, when we do cardio type exercises at the end of it everyone (fit and unfit) are lying on the floor breathing for their life. My suggestion is get proof. Find a repeatable cardio workout and then redo it every 4 weeks (or whatever timeframe you think fits) and write down your times. A "good" one to pick is something like 100 Burpees for time (good is in quotes as it doesn't feel good!) Anyways, trust the process, I'm sure you're handling business. On a first post related note, can totally relate to the fortress, and good luck with the adventures beyond the wall. Also working on that quest here!

Thanks, glad to be here! Hah yeah did 9 sets of that bench press, although I seldom actually do it (as you can see that date is Aug 2017)

Following this. Let me know how the MadCow works compared to the StrongLifts. I'm about to start the SL (again) but don't think I'll be doing it for more than 1-2 months and a good next step would be great. How are you planning on getting your protein each day?

First up, epic post, looking forward to reading on how your progress goes. To be honest, 90% of what you wrote here I can completely relate to and am also on the same quest. It's freaking tough! I'm doing the above (sort of) too. Basically in all my experience (probably not a whole lot) I've figured out that no matter how much I lift/cardio that I can never lose weight unless I actively keep track of what is going into my mouth. It's an absolute ball ache to use MFP to track them, but unfortunately unless I track them in MFP then I find my best guess is always wrong. Then in terms of your exercise (strength training and light cardio) I think that's the best approach. End moral of the story is that discipline and consistency are what's going to deliver the results (easier said than done) Your intro post said you had a shoulder injury, want to elaborate on that? I'm recovering from shoulder surgery and would dig some pointers on things you did to recover (even if you did or didn't have surgery) Good luck man, I'll be keeping an eye on this thread

Hey Team, Where to start! The TLDR version is that I had shoulder surgery at the start of February and I'm finally now able to get back to exercising "properly". Now for the long version, I'm 34, 6"0', 105Kgs, married, father of a 2 year old boy, soon-to-be father of a little girl. I've tried a few challenges on NF before, generally in the Rangers guild, but think that it wasn't the place for me. After having a long think about where I want to focus my next 6-12 months recovery it's definitely lifting some heavy iron, but I want to add in some cardio and mobility to increase my lifting ability. Prior to my op, there were my best lifts (copied from my Beyond the Whiteboard app) Lift Date Result From Workout Deadlift September 06, 2018 1 rep @ 150 kg Deadlift : 1x1 Back Squat December 06, 2018 2 reps @ 115 kg Back Squat : 2-2-2-2-2 Front Squat October 22, 2018 2 reps @ 100 kg Front Squat : 2-2-2-2-2 Overhead Squat December 03, 2018 6 reps @ 70 kg AMRAP 3 mins: Rows, Overhead Squats and Burpee Over Bars Thruster September 15, 2018 2 reps @ 80 kg Thruster : 2 Rep Max Strict Press July 23, 2018 3 reps @ 60 kg Strict Press 5-3-2-5-3-2 Push Press July 25, 2018 1 rep @ 80 kg Push Press : 1 Rep Max Push Jerk November 12, 2018 2 reps @ 90 kg Push Jerk 2-2-2-2-1 Power Snatch August 20, 2018 1 rep @ 65 kg Power Snatch 1-1-1 Clean October 22, 2018 1 rep @ 100 kg Clean : 1 Rep Max Clean & Jerk December 31, 2018 1 rep @ 90 kg Clean & Jerk : 1-1-1-1-1-1-1-1-1-1 Bench Press August 12, 2017 5 reps @ 80 kg Bench Press 5-5-5-5-5-5-5-5-5 As you can probably tell from the above, I'm a CrossFitter, but more because they offer the best place to lift weights. I've put my membership on hold since my Op, and am wanting to get back there hopefully from June, but in the meantime I have a commercial gym membership to get some practice in until then. And since most places have CrossFit haters, which is cool, each to their own, I mainly go there to lift heavy, the cardio side of it I'm not massively great at. This is why I previously said Rangers, but think that it should really be Warriors as that's where my passion lies. So the above is all good and well, happy days. Now I'm trying to get back there, which I think is going to take me atleast the rest of 2019 to do. I've tried to do as much as I can, but generally have just been a lazy mother trucker. It's still problematic to do some of the exercises since my shoulder isn't fully mobile yet. Based on my last 2 weeks my lifts are: 1. Deadlift - 5RM - 60Kgs (this was super light, just testing my arm) 2. Back Squat - 10RM - 50Kgs (this was on the Smith machine since I can't hold the bar on my back properly) 3. Front Squat - 5RM - 40Kgs (this also felt light, was just sore resting the back on my shoulder) 4. Strict Press - 3RM - 20Kgs (yup, just the bar, it was brutal to do) Not a great start, but getting there, and I'm happy that it's going to be a long journey. So that's the long story of where I am, and here are my goals for this challenge: 1. Track Calories - My main reason for picking up weight is bad eating. Track calories in MFP for the month 2. Mobility - Spend time every single day to stretch out my shoulder to get my range of motion back. Additional stretching of the body and foam rollers are a bonus 3. Cardio - Run 5k atleast once a week. Aim to do it in less than 30 minutes. 4. Lift - Where possible. Based on where I am, I'm going to try do StrongLifts 5x5 for this challenge. Mainly since those are the only lifts I can really do. 5. Learn - Educate myself in something (to be decided soon) 6. OPTIONAL - Early Start - Wake up at 4:30AM as often as possible. Use this time for gym, mobility or learning. Anyways, so the above might not quite be all warrior goals, but they're shorter terms goals to reach my end warrior goals. Looking forward to joining the guild, and reading about everyone else's challenge

CrossFit - Wednesday 8th November 2017 Alternating EMOM Every 1 min for 20 mins, alternating between: Pull-up Handstand Hold Pistol Hanging Knee Raise Every 1 min for 5 mins: Run, 180 m Rest 3 min Every 1 min for 5 mins: Row, 200 m Rest 3 min Every 1 min for 5 mins: 12 Assault Bike Calories Gym - Thursday 9th November 2017 Sets 5 Back Squats | 60 kg 5 Back Squats | 70 kg 5 Back Squats | 80 kg 5 Back Squats | 80 kg 5 Back Squats | 80 kg 5 Back Squats | 80 kg 5 Back Squats | 80 kg Sets 5 Seated Pulley Rows | 25 kg 5 Seated Pulley Rows | 30 kg 5 Seated Pulley Rows | 35 kg 5 Seated Pulley Rows | 40 kg 5 Seated Pulley Rows | 45 kg 5 Seated Pulley Rows | 50 kg 5 Seated Pulley Rows | 55 kg 5 Seated Pulley Rows | 60 kg 5 Seated Pulley Rows | 65 kg 12 Seated Pulley Rows | 30 kg 12 Seated Pulley Rows | 30 kg 12 Seated Pulley Rows | 30 kg 100 Burpees for time - 12:33 CrossFit - Friday 10 November 2017 Every 2 mins for 12 mins: 3 Deadlifts | 90 kg (min 0) 3 Deadlifts | 90 kg (min 2) 3 Deadlifts | 90 kg (min 4) 3 Deadlifts | 90 kg (min 8) 3 Deadlifts | 100 kg (min 10) 3 Deadlifts | 110 kg (min 12) AMRAP 15 mins: 2 rounds + 60 Jump Rope (Singles)s + 15 Power Cleans | 375 reps | Rx'd 60 Jump Rope (Singles)s 15 Power Cleans, 50 kg 60 Jump Rope (Singles)s 15 Toes-to-bars AMRAP 10 mins: 1 round | 72 reps | Rx'd 12 Pull-ups 50 Air Squats 1 0 Hang Power Snatches, 50 kg

Hey Team, I've been rather quiet lately, but have actually done some exercises! (Battle Log - Update on my (revised) goals New semi-warrior goals for the rest of the challenge: 1. Back Squat 110kgs x 5 (Currently this is my 1RM) 2. Double Unders - Work on my DU technique (Be able to string 10 together) - Have done 10 minutes practice at each gym session (2 total) and have done 5 in a row 3. Pistol Squat - Be able to do 1 pistol squat per side properly (harder than one would think!) - Tried this and did 50 (25 per leg), didn't go right down, still need to work on the form 4. Run - Complete 5KM time trial - Current (unfit PR is 31 minutes), try so this in 27:30 (averaging 5:30\km) 5. Abs - My krytonite - Add 5 sets of ab related exercises to each workout - Did 3x20 sit ups and 5x20 Kettlebell twists

Well I've been a little slack, here are a few updates Gym - Thursday 2nd November 2017 Sets 20 Barbell Lunges | 25 kg 20 Barbell Lunges | 25 kg 20 Barbell Lunges | 25 kg 20 Barbell Lunges | 25 kg 20 Barbell Lunges | 25 kg Sets Sit-up (standard) | 20 reps Sit-up (standard) | 20 reps Sit-up (standard) | 20 reps Sets 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg 5 Back Squats | 60 kg Jump Rope (Singles)s : 10 mins | Double Under practice CrossFit - Saturday 4th November 2017 Run, 1200 m 10 Power Cleans, 50 kg 10 Pull-ups 10 Power Cleans, 50 kg 10 Pull-ups 10 Power Cleans, 50 kg 10 Pull-ups Run, 1200 m 10 Front Squats, 50 kg 10 Burpee Box Jump Overs 10 Front Squats, 50 kg 10 Burpee Box Jump Overs 10 Front Squats, 50 kg 10 Burpee Box Jump Overs Run, 1200 m Gym - Monday 6th November 2017 Sets 5 Deadlifts | 50 kg 5 Deadlifts | 70 kg 5 Deadlifts | 70 kg 5 Deadlifts | 80 kg 5 Deadlifts | 80 kg 5 Deadlifts | 80 kg 3 Deadlifts | 90 kg 3 Deadlifts | 90 kg 3 Deadlifts | 90 kg Sets Pistol Squat | 50 reps (Note: Went as low as I could, but form needs some work) Jump Rope (Singles)s : 10 mins | Double Under practice Sets 20 Kettlebell Russian Twists | 12 kg 20 Kettlebell Russian Twists | 12 kg 20 Kettlebell Russian Twists | 12 kg 20 Kettlebell Russian Twists | 12 kg 20 Kettlebell Russian Twists | 12 kg Sets 10 Front Shoulder Dumbbell Raises | 5 kg 10 Front Shoulder Dumbbell Raises | 5 kg 10 Front Shoulder Dumbbell Raises | 5 kg 10 Front Shoulder Dumbbell Raises | 5 kg 10 Front Shoulder Dumbbell Raises | 5 kg CrossFit - Tuesday 7th November 2017 Sets 3 Deadlifts | 60 kg 3 Deadlifts | 80 kg 3 Deadlifts | 100 kg 3 Deadlifts | 100 kg Every 2 mins for 12 mins: 3 Deadlifts, 100 kg 10 Push-ups AMRAP 15 mins: Deadlifts, 180 m, and Wall Balls : 3 rounds + 10 Deadlifts | Rx'd 15:00 AMRAP: 10 Deadlifts, 100 kg Run, 180 m 20 Wall Balls, 10 kg

Thanks for the positive message and backup! Have been feeling rather demotivated since any gains I get in my shoulder\arm is going to be "wasted", but I've got my gym gear here today and it's business time. New semi-warrior goals for the rest of the challenge: 1. Back Squat 110kgs x 5 (Currently this is my 1RM) 2. Double Unders - Work on my DU technique (Be able to string 10 together) 3. Pistol Squat - Be able to do 1 pistol squat per side properly (harder than one would think!) 4. Run - Complete 5KM time trial - Current (unfit PR is 31 minutes), try so this in 27:30 (averaging 5:30\km) 5. Abs - My krytonite - Add 5 sets of ab related exercises to each workout

Hey Team, Some unfortunate news, it seems that life has hit me back a little, but luckily for me I'm the kind of person that takes bad news in my stride and finds alternate ways to succeed. In summary, about 4 years ago I got a shoulder injury (right shoulder), which at the time I got checked out and it was "Bicep Tendinitis" (which is a tear of sorts of the bicep muscle where it attaches to the shoulder). I had a cortisone injection into it at the time and then stopped doing shoulder related exercises (that was the time that I took up running and cycling) and it was fine for years. Over the past month since I've started lifting weights it's come back and has a nagging pain in it. I went to go and see a shoulder specialist yesterday for another cortisone injection (to tide me over until early next year, hopefully) and I'm likely to go for a shoulder op Feb 2018 to get it sorted. Estimated recovery times are (and they vary, these are averages) - 4 weeks in a sling (I will have use of my arm, but recommended it stays in the sling) - 4-8 more weeks where I will have my arm out of a sling, but shouldn't be doing any activities with it - 4-8 more weeks where I will need to start from the ground and build up the weight slowly If I have the ops in Feb 2018 then that means Jul 2018 I should be back in action. The doctor implied that after the full recovery listed above that I will have no restrictions in terms of anything and can get back to #makingcrossfitwarrioragain This news obviously directly impacts onto my goals above and I doubt that I will complete any more of them. Since sometimes in life you have to hit back, I'm going to shift my focus from strength (Warriors) to cardio (Scouts\Rangers), and will probably work more on my distance and core, and possibly try get some left up. More news to follow.

Gym - October 27th Sets 5 Bench Press | 50 kg 5 Bench Press | 60 kg 5 Bench Press | 70 kg 5 Bench Press | 75 kg 5 Bench Press | 75 kg 5 Bench Press | 75 kg 5 Bench Press | 75 kg 5 Bench Press | 75 kg Row, 500 m | 1:49 Sets 5 Deadlifts | 60 kg 5 Deadlifts | 80 kg 5 Deadlifts | 80 kg 5 Deadlifts | 80 kg Intervals : rest 45 secs Sandbag Run (25Kg), 120 m | 0:45 x repeat 15 CrossFit - 30th Oct Sets 5 Cleans | 40 kg 5 Cleans | 50 kg 5 Cleans | 60 kg 3 Cleans | 70 kg 3 Cleans | 70 kg 1 Clean | 80 kg 1 Clean | 85 kg --> NEW PR 1 Clean | 85 kg Sets 5 Front Squats | 40 kg 5 Front Squats | 50 kg 5 Front Squats | 60 kg 3 Front Squats | 70 kg 3 Front Squats | 70 kg 1 Front Squat | 80 kg 1 Front Squat | 85 kg --> NEW PR 1 Front Squat | 85 kg 15-12-9: Row Calories and Snatches : 11 mins 20 secs | Rx'd 15-12-9 reps of: Row Calories Snatch, 50 kg 15-12-9: Assault Bike Calories and Clean & Jerks : 11 mins 00 secs | Rx'd 15-12-9 reps of: Assault Bike Calories Clean & Jerk, 50 kg

Just a quick update from the weekend, hit a few new PR's but not quite at the goal . Deadlift - 120KG (Current PR 100KG x 5) :: DONE - 24 Oct 2017 - Did 1x120Kgs at Gym . Back Squat - 110KG (Current PR - 95KG) :: DONE - 23 Oct 2017 - Did 1x110Kg's at CrossFit . Front Squat - 90KG (Current PR - 70KG) :: NEW PR - Did 85Kgs at CrossFit 30 Oct. Had to Clean off the ground which was the limiting factor . Clean - 100KG (Current PR - 80KG) :: NEW PR - Did 85Kgs at CrossFit 30 Oct. It was heavy! . Squat Clean and Jerk - 90KG (Current PR - 80KG) . Bench Press - 100KG (Current PR - 80KG) . Snatch - 60KGS (Current PR - 40KG) :: Did 15 12 9 x 50Kgs Snatch today. Pretty sure 60 is achievable, just need to get the opportunity.

CrossFit - 26 October 2017 Tabata This! (20 seconds work, 10 seconds rest, 8 rounds each, 90 second between exercises) Tabata Pull-up Tabata Push-up Tabata AbMat Sit-up Tabata Back Squat, 30 kg Tabata Score : 205 | 42 + 50 + 63 + 50 | Rx'd 2 RFT: Double Kettlebell Front Rack Carries, 400 m, and Rows : 19 mins 40 secs | Rx'd 2 rounds of: Double Kettlebell Front Rack Carry, 16 kg, 200 m Run, 400 m Row, 600 m

CrossFit - 25 October 2017 10 min to Build - 5 Power Cleans - 5 Front Squats - 5 Push-Jerk 2 rounds of: 10 Power Cleans, 60 kg 10 Front Squats, 60 kg 10 Push Jerks, 60 kg Rest, 2 mins 2 rounds of: Row, 500 m 21 Assault Bike Calories 10 Squat Cleans, 60 kg Total Time : 16:45 | Rx'd

Agreed, although I think it was more just not having goals to work towards. Previously it was always just "lift heavier", but now there is a number associated to it which adds a proper target

BOOM! PR (and goal) time again. Deadlift at 1x120Kgs . Deadlift - 120KG (Current PR 100KG x 5) :: DONE - 24 Oct 2017 - Did 1x120Kgs at Gym . Back Squat - 110KG (Current PR - 95KG) :: DONE - 23 Oct 2017 - Did 1x110Kg's at CrossFit . Front Squat - 90KG (Current PR - 70KG) . Clean - 100KG (Current PR - 80KG) . Squat Clean and Jerk - 90KG (Current PR - 80KG) . Bench Press - 100KG (Current PR - 80KG) :: Did some BP at gym today, but couldn't get past the 80Kg point . Snatch - 60KGS (Current PR - 40KG)

Gym - 24th October 2017 Another good day, managed to PR my Deadlift (100 -> 120Kgs). On an exercise related note, I have bicep tendinitis (which presents in the shoulder) and it's giving some pain with all the exercise, might need to get it checked out =/ Sets 5 Bench Press | 60 kg 5 Bench Press | 60 kg 5 Bench Press | 70 kg 5 Bench Press | 70 kg 4 Bench Press | 80 kg 5 Bench Press | 60 kg 5 Bench Press | 60 kg 5 Bench Press | 60 kg 10 Bench Press | 60 kg 6 Bench Press | 60 kg Sets 5 Deadlifts | 60 kg 5 Deadlifts | 60 kg 5 Deadlifts | 80 kg 5 Deadlifts | 80 kg 5 Deadlifts | 90 kg 5 Deadlifts | 90 kg 5 Deadlifts | 100 kg 1 Deadlift | 110 kg 1 Deadlift | 120 kg Sets 10 Bent Over Barbell Rows | 40 kg 10 Bent Over Barbell Rows | 40 kg 10 Bent Over Barbell Rows | 40 kg 10 Bent Over Barbell Rows | 40 kg 10 Bent Over Barbell Rows | 40 kg Sets 5 Barbell Bicep Curls | 40 kg 3 Barbell Bicep Curls | 40 kg 5 Barbell Bicep Curls | 35 kg

I'm following this to help promote @makecrossfitwarrioragain . I have found this guy on YouTube who I watch relentlessly (mainly since I think he's entertaining to watch), but he gives great advice on how to up some skills - https://www.youtube.com/channel/UC1lfnF3avRvtFm_wajLLhyg - Check him out, he has some articles on Double Unders, Overhead balance, Muscle Ups. Good luck.

Interesting concept. I'm going to add that book to my "to read" list. Great selection for a workout, I previously did StrongLifts 5x5 and must say that I saw some amazing results (both with increasing numbers and my body getting into shape). Good luck with it, definitely warrior building.

PR Updates below . Deadlift - 120KG (Current PR 100KG x 5) . Back Squat - 110KG (Current PR - 95KG) :: DONE - Did 1x110Kg's at CrossFit this morning . Front Squat - 90KG (Current PR - 70KG) . Clean - 100KG (Current PR - 80KG) . Squat Clean and Jerk - 90KG (Current PR - 80KG) . Bench Press - 100KG (Current PR - 80KG) . Snatch - 60KGS (Current PR - 40KG) :: Did 50Kgs at CrossFit this morning. Then did 30x50Kgs (Modified Isabel). Fairly sure I can hit this 60Kgs soon