Ems 12.0 Stick to the plan, trust the process.

[Ems]

Hey hey!

It's been a while, but I am back ready to get stuck into another challenge. It had started to become more about the challenge than actually doing the challenge if you know what I mean, so it was time for a bit of time out to get my head straight. Since then I have successfully completed my first Whole30, and started CrossFit, a goal of mine for a while, and finally moved out of my parents' house

 

This challenge is simple - stick to the plan and trust the process. I felt ridiculously good doing the Whole30 and I know it helped with CrossFit. I made sure I didn't do any scale readings or measurements (which you're told not to do on W30 anyway) because in the past this has screwed with my head. I knew the programme was working because of the following things: incredibly constant and stable energy, clear skin, smashing sleep and changing body composition for the better (clothes fitting, mirrors etc). Plus, every time I was suffering through a WOD, at least I knew I had done all I could on the nutrition front to give myself the best shot. I've had a break for Easter, and now it's onwards and upwards. 

 

#1. Nutrition: Paleo + butter, protein powder + the occasional potato

Post daily food logs.

While doing Whole30 I was really surprised at how much I didn't miss foods that used to be such a staple of my diet. I'm now trying to figure out a new nutritional life, using what I've learnt. The next 6 weeks will be an experiment of the above.

OUT: All processed foods, sugar and grains, legumes, soy and dairy apart from butter

IN: Meat, fish, eggs, vegetables, fruit, nuts, oils (coconut, olive), butter, protein powder, potatoes (in strict moderation)

 

 

#2. Training: CrossFit x 3 weekly (Mon 6:30am, Wed 9:30am, Fri 9:30am) + CF PT (Sat 9:30am)

MAYBE: Mile run Tues/Thurs/Sun to work on conditioning

It's taken a bit of time, but this is a schedule I think could work well and be sustainable. Starting this Saturday I've also signed up for PT with one of the coaches at the box, primarily to work on my lifting - whoohoo!

 

 

#3. Tracking: scale readings once every 2 weeks.

I think I'm now in a good enough head space that I can add back in some testing and not freak out, but I've set it at fortnightly rather than weekly to keep it in check. All I care about now is BF% not bothered about weight. 

 

#4.Sleep: 7-9 hours nightly.

Self explanatory. 

[mitch_dee]

**hangs his hammock...prepares for awesomeness**

[Ems]

**hangs his hammock...prepares for awesomeness**

 

I will try not to disappoint

[mitch_dee]

I will try not to disappoint

You never do!!

[Knightwatch]

I think I'm doing the every-two-weeks tracking, too.  We got this!  *fistbumps*

[Ems]

DAY 1 - 13.04.2015

 

#1. Nutrition

Post workout - beef biltong

Meal 1 - smoothie (almond milk, 2 scoops vanilla protein powder, blueberries)

Meal 2 - homemade chicken curry (chicken, peppers, green beans, mange tout, coconut cream, spices) with cauliflower rice (cauliflower, coconut oil, salt), peppermint tea, water

Mini meal - handful of almonds

Meal 3 - beef burger, green beans, mange tout, new potatoes with a little butter and rosemary, appletiser (carbonated apple juice), peppermint tea, banana, almond butter, few raisins

 

#2. Training

6:30am CrossFit WOD class: DONE!

 

Warm up: 

250m row, 20 light (10kg) wall balls, 250m row, 20 wbs, 250m row

WOD:

A: Every 2 min, for 7 sets, perform 5 back squats at 75% 1RM

B: 3 RFT - 10 deadlifts, 50 double unders

 

This one was awesome, full of stuff I like. It was exciting/scary to squat with fully free weights (at my old gym I was working on a machine, kind of halfway between a free rack and a smith, moved forward and back and up and down). As such I didn't go too mad, 65kg. I know I've done heavier in the past, but completely free is a different ball game. It was so much fun to be in a rack again! My deadlifts need work, I think I was still in squat mode, need to work on my back position and bending from the hips not the knees. My hamstrings are super flexible so there shouldn't be any issue. As such I went for 55kg on these to make sure technique was good. My double unders - yey! So pleased that I am able to these so much better than I thought. Allowed me to finish in 7:57 

 

#3. Tracking

Forgot this am, do first thing tomorrow.

 

#4. Sleep

7 hours (11pm-6am)

[Ems]

So far so good

[Ems]

Computer malfunction! Multiple posts!

[Ems]

You never do!!

 

Aw shucks pal **blushes**

 

I think I'm doing the every-two-weeks tracking, too.  We got this!  *fistbumps*

 

Yeah man! *returns fistbump*

[Why not?]

Let's get this party started!

 

Edit: this post made much more sense when I opened this page 2 hours ago, before progress had already been made on the challenge. Way to not hit the refresh button, self.

[Ems]

Let's get this party started!

 

Edit: this post made much more sense when I opened this page 2 hours ago, before progress had already been made on the challenge. Way to not hit the refresh button, self.

 

Lol Well motivation is motivation, regardless of the time!

[Ems]

DAY 2 - 14.04.2015

 

#1. Nutrition

Meal 1 - smoothie (2 scoops protein, mixed berries, almond milk), almond butter and an apple

Meal 2 - beef burger, green beans, mange tout, banana and almond butter, water

Mini Meal - handful of almonds

Meal 3 - pork 'tacos' - pork mince, pan fried in a little olive oil with rosemary, with raisins and apple slices in gem lettuce, water

 

#2. Training

No run today, legs were pretty sore from yesterday. This may be a goal for week 3/4. We'll see how it goes. Also, I taught 5 back to back dance classes today so it's not like I just sat on my bum all day

 

#3. Tracking

Missed again. Thought about not doing it, but I know that I need to know so will get on it. Promise.

 

#4. Sleep

81/4 hours (11:30pm - 7:45am)

 

A long, but extremely productive day

[Ems]

DAY 3 - 15.04.2015

 

#1. Nutrition

Post workout: protein shake (2 scoops, with almond milk)

Meal 1 - leftover pork with raisins and rosemary, new potatoes in olive oil, rosemary and salt, lettuce, cucumber, radishes, water, peppermint tea, banana and almond butter

Meal 2 - chicken, lettuce, tomatoes, cucumber, mixed seeds, little bit of balsamic dressing, pineapple, dates, water, peppermint tea

 

 

#2. Training

9:30am WOD class: DONE!

 

Warm up: 400m run, mobility - walk outs (loved these), duck walk, burpee broad jumps (ugh)

WOD:

A: Hang squat clean: 3-3-3-3-3-3 (gradually working your way up to your 3RM)

B: 4 RFT

400m run

21 Plate GTOH

12 burpees onto plate

 

Today was an interesting one. I'm still finding out how much I can lift, and focusing massively on technique, but I felt like these started to click a little more today so that was exciting. Made it up to 40kg but I know I can do more. Trying really hard to go slow. Part B was the hardest WOD I've ever done. My cardio and upper body strength are my weakest areas, and it just really hurt. It was also a WOD of firsts - 1) I came last, as I knew I would. There were only 3 of us in the class (mid morning), me and 2 guys who had been coming a lot longer than me, so the writing was on the wall. However, it was ok, the competitive person in me was cool with it. It had to happen sometime, and it was partly because of the other first - I RX'd part B! First time writing RX next to my name, and IT FELT GOOD. So all in all, a good workout. Just highlighted what I knew, got to work on met con and upper body. Looks like a run tomorrow...

 

#3. Tracking

Fail.

 

#4. Sleep

8 hours (1am-9am)

[Why not?]

Is continually forgetting to weigh yourself really a bad thing?

[Ems]

Is continually forgetting to weigh yourself really a bad thing?

 

You know what, no, I'm not sure it is now you mention it

[Ems]

DAY 4 - 16.04.2015

 

#1.Nutrition

Meal 1 - smoothie with almond milk and 2 scoops of vanilla protein

Meal 2 - 4 sausages, salad (lettuce, cucumber, radishes with balsamic vinegar and mixed seeds), banana and almond butter, water, peppermint tea

Mini meal - date and cashew bar

Meal 3 - paleo pancakes (2 bananas, 2 eggs, cinnamon, vanilla extract, almond butter, butter, honey, mixed berries), handful of vegetable crisps (beetroot, sweet potato, parsnip), few raisins, 2 x peppermint tea, water

 

#2. Training

Contemplated a run, but very sore from Wednesday and know I have 2 more tough sessions this week so decided to leave it. Did teach 5 classes though

 

#4. Sleep

8 hours (11:30pm-7:30am)

[Why not?]

That's a solid day right there.

[Ems]

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)

[Ems]

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 

[Ems]

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

[Ems]

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)

 

[Ems]

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

[Ems]

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

[Why not?]

That last one sounds like fun...minus the muscle-ups.

[Ems]

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!