TerraNik: Beast Mode ON!

[TerraNik]

Previously I've been focused on Strength, Skill and Endurance but after 5 challenges like that, it's time for a change! 

 

So back to this challenge...

 

I love CrossFit. I live and breathe it on a daily basis and it's the highlight of my day. I noticed recently that I am struggling with body weight movements and running because I am so heavy. I guess that's what happens when you're a 6 foot tall Wookiee Ranger! So I've decided to get rid of the extra fat that I'm carting around so that I can increase my efficiency during workouts and in life. My goal is to get to 17-20% bodyfat. I have about 8-11% to go.

 

I don't need words to motivate me at home, so I won't be writing out anything. My motivation is knowing that I'm essentially carrying around a 10kg medicine ball on every single run and workout that I do. 

 

 

 

My Quest

To become a (lighter) CrossFit BEAST! 

 

aka a strong, supremely fit CrossFitter who excels in lifting, bodyweight movements and endurance. 

 

 

 

Starting Stats

Age: 30 

Height: 183cm (6'0)

Weight: TBA (currently 84.4kg)

BF: 28% (DEXA) 

 

Current Skills: 

Push-ups: 15 strict

Pull-up: 1 kipping pull-up; 2 strict (lightest band)

Pistol squat: purple band 

T2B: 1

Double unders: 42 unbroken

1000m row: 3:47

500m row: 1:41

Wall Handstand: 2:00

Deadlift: 102.5kg (226lbs)

Back squat: 77kg (170lbs)

Front squat: 65kg (143lbs)

Overhead squat: 37kg (81.5lbs)

Power clean: 58.5kg (129lbs)

Clean: 61kg (134lbs)

Power snatch: 40kg (88lbs)

Snatch: 42kg (93lbs)

Strict press: 40kg (88lbs)

Push press: 50kg (110lbs)

Push jerk: 52kg (115lbs)

Jerk: 60kg (132lbs)

Thruster: 45kg (99lbs)

Bench press: 45kg (99lbs)

KB swing: 24kg (53lbs)

KB snatch: 20kg (44lbs)

 

 

 

Main Goals 

1. Develop Strength Under the Bar (STR 3  |  STA 0.5)

 a) Hatch squat program (back squats & front squats 2 sessions/week)

 b  ) Oly lifting sessions (minimum 2 sessions/week) 

 

End of challenge goals: 

    i) Snatch >= 45kg (+3kg)

    ii) C&J >= 65kg (+5kg)

    iii) Bench press >= 50kg (+5kg)

 

 

2. Improve bodyweight movements (STR 2  | STA 1 | DEX 0.5)

 a) Extra skills/strength sessions weekly focusing on the below movements (minimum 4 extra sessions per week) 

 

End of challenge goals:

   i) Handstand push-up (Goal: 5kg plate + ab mat) 

   ii) Strict pull-up (Goal: unassisted) 

   iii) Pistol squat (Goal: orange band assisted) 

   iv) Flexed arm hang (Goal: >30 seconds)

   v) Double unders (Goal: >50) 

 

 

3. Get rid of the dead weight!  (CON 2  |  CHA 1)

a) Reduced calorie intake (aiming 1500 cal/day)

b ) Log all food daily 

c) Paleo + occasional dairy (once per day max)

d) Alcohol once maximum during challenge 

e) Fish minimum once per week

f) Repeat DEXA scan once at 78kg (not necessarily in this challenge)

 

End of challenge goal: 

i) Weight <80kg 

 

 

Side Quest   (STR 1  |  STA 1)

Compete in first CrossFit competition 

 

 

Life Quests

1. Back to the books!   (WIS 1  |  CHA 1)

I don't find time to read as much as I would like, so I am going to set myself a little challenge of reading every day. It doesn't have to be much, even just one chapter! 

a) Read one chapter of Game of Thrones book 1 per day

b ) Read one chapter of my Sports Medicine text book per week. Make notes. Revise relevant anatomy as appropriate. 

 

End of challenge goals: 

 i) 36 chapters read of GOT

 ii) 6 chapters read of Sports Medicine textbook

 

2. Level Up the Dogs!   (WIS 0.5  |  CHA 0.5)

It has been almost 6 months since I competed with my dogs and I miss it a lot (and so do they!) So this is an 'extra' life goal for the puppies. 

a) Attend a minimum of 4 Obedience/Rally-O trials and compete with all 3 dogs. 

 

 

End of challenge goals:

 i) Jedi's Goal: Rally Excellent title 

 ii) Ahsoka's Goal: Rally Advanced title 

 iii) Revan's Goal: Rally Advanced title + another Novice Obedience pass 

[chickie.monkey]

Excellent challenge. I can't wait to follow along. I've been wanting to do CrossFit for a while now, but I can't fit it into my life at the moment. I'm totally going to live vicariously through you this challenge! Have fun!

[Ems]

A fellow body fat slayer! Subbing!

[Endor]

Holy sh!t I know you are volume specialist but wowsers there's heaps in here! Can't wait to see you kill it again. Subbing of course

 

4 things:

 ii) Strict pull-up (Goal: unassisted)

I want to see this get dominated!!

 

d) Alcohol once maximum during challenge

*Takes deep breath* I am joining you on this.

 

DEXA scan

Tell me more about this? I just googled it, never knew that existed...do you get it done at the hospital or somewhere else? Expensive?

 

Doggies

Are you an obedience trainer? Doggy photos pls. I'm a dog lover We've got a 1 year old mini poodle, he's super cool

[TerraNik]

Excellent challenge. I can't wait to follow along. I've been wanting to do CrossFit for a while now, but I can't fit it into my life at the moment. I'm totally going to live vicariously through you this challenge! Have fun!

 

Thanks mate! You should definitely give it a go when you get the opportunity. I'm sure you'd love it!

 

 

 

A fellow body fat slayer! Subbing!

 

Yay! Thanks Ems!

 

 

 

Holy sh!t I know you are volume specialist but wowsers there's heaps in here! Can't wait to see you kill it again. Subbing of course

 

4 things:

 ii) Strict pull-up (Goal: unassisted)

I want to see this get dominated!!

 

d) Alcohol once maximum during challenge

*Takes deep breath* I am joining you on this.

 

DEXA scan

Tell me more about this? I just googled it, never knew that existed...do you get it done at the hospital or somewhere else? Expensive?

 

Doggies

Are you an obedience trainer? Doggy photos pls. I'm a dog lover We've got a 1 year old mini poodle, he's super cool

 

 

I hope I can dominate the pull-ups, too but I would be happy with ONE! There just seems to be a huge jump from the smallest band we have at the box to being able to do one unassisted. I'll get there though! Losing this weight can only make it easier! My kipping pull-ups already feel easier and that's after losing 3.5kg (in one week! Nutso!)

 

You'll be fine with the no alcohol, Dom! Don't worry! Though I very, very rarely drink alcohol (total of about 2 standard drinks per year!!!) The only reason why I added this as a thing for my challenge is because I'm going out to celebrate my birthday with the girls in a couple of weeks and I wanted to allow for drinkies that night

 

I get my DEXA scans done in Sydney at Measure Up - The scan gives you body composition and bone density. The Exercise Physiologist who does the scans then talks to you about your goals and works out your calories and macros. I got mine done initially so that I knew how much protein I needed to eat based on my real muscle mass and also so that I could get an accurate body fat measure. They're not that expensive there - $150 for initial consult with all the goal setting stuff, $85 for repeat scans. They also often do bundle deals where you can buy lots of scans in advance. 

 

Yeah, I'm a dog trainer, not just in Obedience. We also do Flyball, Agility, Herding and of course they do lots of tricks. 

 

This is Jedi, my Keeshond - 

 

 

 

He likes to do handstands with me

 

 

 

 

My Finnish Lapphund, Ahsoka 

 

 

Who can be a little cheeky sometimes.. 

 

 

 

And my budget Kelpie, Revan (he was a failed foster dog... Failed in the sense that he never left his foster home. I love this little guy!) 

 

 

Who is kinda crazy about his ball...

[chickie.monkey]

Your Keeshond is gorgeous! I had one when I was younger, but he suffered from just about every genetic issue possible. I still miss being "blustered" at when I get home from work. I would love to have another one someday. I also have a failed foster dog. Sometimes they're just so hard to let go of!

 

And yes, please post doggie pics! Because, you know, there can never be too many doggie pics!

[TerraNik]

Your Keeshond is gorgeous! I had one when I was younger, but he suffered from just about every genetic issue possible. I still miss being "blustered" at when I get home from work. I would love to have another one someday. I also have a failed foster dog. Sometimes they're just so hard to let go of!

 

And yes, please post doggie pics! Because, you know, there can never be too many doggie pics!

 

Thanks! Jedi is my super star. He's a bit of a freak of nature in terms of learning new tricks. Give him about a minute for a new, fairly basic trick and he's got it. He also loves being my photography subject... Exhibit A.. (B, C, D...)

 

Jedis are useful for many things... 

 

Helping with university study 

 

 

Cooking

 

Arresting naughty Ahsokas

 

Decorating your house

 

Wrapping Christmas presents

 

 

But most of all...

 

Being awesome and cute

 

 

 

 

 

Ok, that's enough of a photo bomb tonight!

[chickie.monkey]

I can't handle all the cutes!

[Ems]

Best doggie photo-bomb ever!

[Endor]

 

I hope I can dominate the pull-ups, too but I would be happy with ONE!

 

I get my DEXA scans done in Sydney at Measure Up - The scan gives you body composition and bone density. The Exercise Physiologist who does the scans then talks to you about your goals and works out your calories and macros. I got mine done initially so that I knew how much protein I needed to eat based on my real muscle mass and also so that I could get an accurate body fat measure. They're not that expensive there - $150 for initial consult with all the goal setting stuff, $85 for repeat scans. They also often do bundle deals where you can buy lots of scans in advance. 

 

Yeah, I'm a dog trainer, not just in Obedience. We also do Flyball, Agility, Herding and of course they do lots of tricks.

One strict counts as dominate in my book

 

Thanks for the DEXA link, I'll check that out, might be a good alternative to the PT measurements I've been doing.

 

Ahhhh your dogs are awesome! All way too cute to pick which one I like the best I think Marlowe would have a good play with Revan

 

Great photos, love the handstand and the cooking one. You have a good eye for a picture.

[FireAndBlood]

Those pictures are amazing!  

 

Plus your goals (as with the last challenge) are super impressive! I wish I was that organized 

[TerraNik]

I can't handle all the cutes!

 

They are pretty cute, if I do say so myself! 

 

Best doggie photo-bomb ever!

 

Haha! Thanks! 

 

 

One strict counts as dominate in my book

 

Thanks for the DEXA link, I'll check that out, might be a good alternative to the PT measurements I've been doing.

 

Ahhhh your dogs are awesome! All way too cute to pick which one I like the best I think Marlowe would have a good play with Revan

 

Great photos, love the handstand and the cooking one. You have a good eye for a picture.

 

Cheers mate! 

 

Those pictures are amazing!  

 

Plus your goals (as with the last challenge) are super impressive! I wish I was that organized 

 

I have to be organised or nothing would get done! My days are carefully planned out to squeeze everything in! I'm much more productive when I have "no time"! 

[TerraNik]

Oki doki!!!!! Tomorrow it begins!!!!!

 

Week 1 Goals 

 

Goal 1: Strength Under The Bar 

 * Complete Hatch squat program - week 2 

 * Complete olympic lifting training - minimum 2 sessions 

 * Snatch focus: speed and balance in the catch

 * Clean focus: upright posture 

 * Jerk focus: stance length 

 

 

Goal 2: Bodyweight Movements 

 * Complete HSPU practice - minimum 2 sessions

 * Complete DU practice - minimum 2 sessions

 * Complete pistol squat practice - 1 session

 * Complete strict pull-ups - 5 x 4 with 2nd lightest band 

 

 

Goal 3: Dead Weight

 * Calories up to 1500/day

 * Fish - minimum one meal

 * Log all food

 * Protein 130-140g/day

 * Paleo with occasional dairy 

 

 

Goal 4: Books

 * Game of Thrones - read minimum 1 chapter per day 

 * Sports Medicine textbook - read one chapter with notes 

 

 

Other 

 * Enter dog trials

 * Sleep >8 hours per night

 * Mobility daily 

[TerraNik]

Monday 29 July 2013 

 

First day of the challenge and off to a pretty good start. 

 

Training - 

Technique: snatch progressions with broomstick 

20 reps of each minimum

 * high hang snatch shrug

 * above knee snatch shrug

 * below knee snatch shrug

 * high hang snatch high pull

 * above knee snatch high pull

 * below knee snatch high pull 

 

WOD 

For time

800m run

30 knees to chest

20 kettlebell swing @ 24kg 

400m run

40 knees to chest

25 kettlebell swing

200m run

50 knees to chest

30 kettlebell swing 

 

Time: 23:22 (including time stopped to help a friend having a mild asthma attack) 

 

Extra work - Handstand push-ups with 10kg plate and ab mat

 

 

Food: 

Calories: 1458 

Protein: 139g

 

Life: 

Read 4 chapters of GOT. 

 

I hate running! This WOD was a perfect example of why I want to get rid of some weight! The K2C and KBS were totally fine, but the run was killing me! Gah! 

[TerraNik]

Tuesday 30 July 2013 

 

Training - 

 

The Hatch squat program is scaring the crap out of me! Week 2, Day 1 today and I was seriously closing my eyes during my final lifts just willing myself up out of the hole! This is a 12 week program! I don't even want to look at where it goes from here!!!!! 

 

Hatch 2.1

High bar back squat

1 x 10 @ 46kg

1 x 8 @ 50kg

1 x 6 @ 54kg

1 x 6 @ 58kg

1 x 6 @ 61.5kg

 

 

Front squat

1 x 5 @ 42kg

1 x 5 @ 49kg

1 x 5 @ 52.5kg

1 x 5 @ 52.5kg 

 

 

PT

 

10 minutes to find 2RM hang snatch (first 2" from floor then second from knee) 

6 x 15kg

2 x 25kg 

2 x 30kg

2 x 35kg

2 x 37.5kg

2 x 40kg hang snatch rep PR

 

Then 3 sets @ 90% of above 

2 x 36kg

2 x 36kg

2 x 36kg 

 

These snatches felt really good! I'm really getting my speed happening and I feel like everything is really starting to come together! There were some real beauties today! 

 

 

We had a killer WOD on the board today! I wasn't even going to do it as I'd just done the above work but it was a sprint WOD, so I couldn't exactly say, "oh I don't have a few minutes free" before work! Plus, it looked like fun!

 

"Tyre Flip Sprint"

For time

15 burpees

3 tyre flips (our medium tyre - who knows how much it weighs) 

200m sprint

3 tyre flips

15 burpees

 

3:34 Rx

 

By the time I got back for my second lot of burpees, I was wheezing (I don't have asthma!!!!!!) and completely brutalised! I knew I couldn't stop though and was so overwhelmed at my ability to push through the pain that I almost cried when I finished!   It's amazing how much your brain stops you from giving it your all and amazing how much you can do when you switch that part of your brain off! We did the WOD individually, which really helped given the rest of the box members were screaming at you with your coach counting your reps! There was no WAY I was going to dare stop!!!!!!!!!!!!

 

 

Food: 

Calories: 1194 - whoops. A little low...! Work was busy and I didn't get to eat much today. Can't force myself to eat any more tonight. :/ 

Protein: 133g 

 

 

Life: 

Read 3 chapters GOT. 

[Endor]

Jesus you scare the pants off me! Well done that is a big day.

[chickie.monkey]

Wow. I don't even know what to say. That was TOTAL beast mode. I want to cry just reading that! Amazing!!!

[TerraNik]

Jesus you scare the pants off me! Well done that is a big day.

 

You should come join us for a class soon, Dom! Would be awesome to train together!

 

 

Wow. I don't even know what to say. That was TOTAL beast mode. I want to cry just reading that! Amazing!!!

 

Ha! Thanks... I wanted to cry in the middle of those squats, too!  

[TerraNik]

Wednesday 31 July 2013 

 

Today was a bit of a struggle. I think the low cals yesterday might've had something to do with it. I ended up dropping my weights mid-WOD, which is not like me at all! 

 

Training - 

Skill - Snatch 

* Review of set-up - no issues 

Then 5 rounds of

a) 3 x Take off

3 x  Behind the neck push press in snatch grip 

@ 15kg, 25kg, 30kg, 35kg, 35kg 

 

 

WOD - For Time

750m row (2:51) 

then

5 rounds of

 * 7 x push jerk 40kg (dropped to 35kg in the 3rd round) 

 * 15 push-ups 

 

Total time: 19:55 

 

It sucked. Even the row felt pretty sucky. 

 

 

Food - 

Calories: 1507 

Protein: 75 Tooooooooooo much fruit!!!!! 

 

I'm really craving cheese and crackers at the moment! Maybe it's the salt I'm after??? 

 

 

Books - 

GOT: read 2 chapters 

[TerraNik]

Thursday 1 July 2013 

 

A muuuch better today today! 

 

Training - 

 

PT - 

12 minutes to find 3RM power clean 

55kg 

 

Blahhh! I failed my attempt at 58kg! I don't know what was wrong with me, but that sucks to not meet my previous 1RM for even the first rep! Particularly when I've done the same drill before and got 2 out at 57.5kg :/  Just not my day!

 

 

PT - 

12 minutes to find max of complex 

* 1 push press

* 1 push jerk

* 1 split jerk

 

52kg!!! Huzzahhhhhh! That's a PR for my push press and an equal PR for my push jerk! That's more like it!

 

WOD - 

15 minutes to find max of complex 

* 1 power snatch

* 1 snatch balance

 

42kg! PRRRRRRRRRR!

 

I ran out of time, annoyingly! If I can power 42kg, I can't wait to test my real snatch (current 1RM 42kg)! Excitinnnnng!
 

 

Extra - 

Hatch Squat Program

Week 2, Day 2

HBBS 

1 x 10 @ 46kg

1 x 8 @ 54kg

1 x 8 @ 58kg

1 x 8 @ 61.5kg

 

Front squat

1 x 5 @ 42kg

1 x 5 @ 46kg

1 x 5 @ 49kg

1 x 5 @ 49kg

 

Ow ow ow ow ow ow ow owwwww!!!!!! The front squats felt great.... Let's not even talk about the back squats. *blink* *blink*

 

 

Food - 

Calories: 1527 

Protein: 100  

 

Low calories = hard to meet protein target!!! 

 

 

Books - 

GOT: 1 chapter

[Endor]

You should come join us for a class soon, Dom! Would be awesome to train together!

It has crossed my mind but I'm still reluctant, I'm fearful of my extremely competitive nature and peer pressure getting me an injury.  Under this blusterous exterior I'm a little shy sometimes, it will take me a while to build up my confidence, as my technique improves and I become more comfortable that I can repeatedly hit my lifts with good form I'll feel better no doubt.

[TerraNik]

It has crossed my mind but I'm still reluctant, I'm fearful of my extremely competitive nature and peer pressure getting me an injury.  Under this blusterous exterior I'm a little shy sometimes, it will take me a while to build up my confidence, as my technique improves and I become more comfortable that I can repeatedly hit my lifts with good form I'll feel better no doubt.

 

I'll hold you to that! You could always ask Hutch have a peak in the "secret book" and see if there's a good WOD coming up that doesn't rely on Oly lifting... You might be more comfortable with a run/pull-up/kettlebell type WOD? 

 

Mind you, if you're anything like me... First WOD = Hooked! Could be dangerous!  

[TerraNik]

Friday 2 August 2013 

 

Did thrusters... Didn't die! 

 

Training - 

WOD - For Time

21/15/9/6 Thrusters @ 30kg

12/9/6/3 Rope pulls from lying on ground to standing and down again

 

16:09 

 

I hate thrusters... But today they weren't that bad! Oh man, I can't believe I said that! 

 

 

Midline - 100 hollow rocks

 

Ow. 

 

 

Extra work - 

HSPUs

Pistol squats 

 

 

Food - 

Calories: 1329 

Protein: 137g 

 

 

Books - 

GOT: 1 chapter

[TerraNik]

Week 1 Summary 

 

Goal 1: Strength Under The Bar 

 * Complete Hatch squat program - week 2  - 2/2 completed 

 * Complete olympic lifting training - minimum 2 sessions - 4/2 completed 

 * Snatch focus: speed and balance in the catch 

 * Clean focus: upright posture 

 * Jerk focus: stance length 

 

I was really happy with the volume of lifting I did this week. I'm getting really excited about my snatching at the moment - I feel like there's a big PR on the horizon! 

Hatch is definitely getting more difficult, but it's still doable. 

 

PRs

2RM hang snatch 40kg

1RM power snatch 42kg

1RM snatch balance 42kg

1RM push press 52kg

1RM push jerk 52kg

 

 

Goal 2: Bodyweight Movements 

 * Complete HSPU practice - minimum 2 sessions - 2/2 completed 

 * Complete DU practice - minimum 2 sessions -  2/2 completed 

 * Complete pistol squat practice - 1 session - 1/1 completed

 * Complete strict pull-ups - 5 x 4 with 2nd lightest band - whoops! 

 

Pistols still suck... But my DUs and HSPU are going well! I'm getting much more comfortable with being upside down! I can't wait to do them in a WOD for the first time! 

 

 

Goal 3: Dead Weight

 * Calories up to 1500/day - 5/7 days

 * Fish - minimum one meal - 2/1 meals

 * Log all food - 7/7 days

 * Protein 130-140g/day - 3/7 days

 * Paleo with occasional dairy - 6/7 days

 

I feel like this is going well! I've been meeting my calorie target mostly... I had a big night out (alcohol included!) on Saturday night and went waaaay over my 1500cals, but the rest of the week was largely really good. My protein target has been difficult to meet due to some poor choices with macro balance, but that just needs a better planning. I feel pretty good within my body and I can definitely see some changes! 

 

Weight 83.5kg (-0.9kg) 

 

 

 

Goal 4: Books

 * Game of Thrones - read minimum 1 chapter per day - yep! 

 * Sports Medicine textbook - read one chapter with notes - whoops...

 

Poor planning. Left the textbook to the last minute and it just didn't happen. Gah! 

 

 

Other 

 * Enter dog trials

 * Sleep >8 hours per night

 * Mobility daily 

 

Done, done and done! 

[TerraNik]

Week 2 Goals 

 

Goal 1: Strength Under The Bar 

 * Complete Hatch squat program - week 3 

 * Complete olympic lifting training - minimum 2 sessions 

 * Snatch focus: speed and aggression 

 * Clean focus: upright posture 

 * Jerk focus: bar path

 

 

Goal 2: Bodyweight Movements 

 * Complete HSPU practice - minimum 2 sessions

 * Complete DU practice - minimum 2 sessions

 * Complete pistol squat practice - 1 session

 * Complete strict pull-ups - 5 x 4 with 2nd lightest band 

 

 

Goal 3: Dead Weight

 * Calories up to 1500/day

 * Fish - minimum one meal

 * Log all food

 * Protein 130-140g/day

 * Paleo with occasional dairy 

 

 

Goal 4: Books

 * Game of Thrones - read minimum 1 chapter per day 

 * Sports Medicine textbook - read one chapter with notes 

 

 

Other 

 * Compete in Rally-O Trial x 2 

 * Train dogs 4 sessions

 * Sleep >8 hours per night

 * Mobility daily