viking MR_Willes: "Grinding: Small Stones"

[Mr_Willes]

Grinding; Small Stones

 

(Stones: a few KCAL a day / that extra microplate or rep / ingraining solid habits)

 

Longterm goals / Main-quest / The Mountain

 

What: Drop in BF%

Why: Walk around comfortably without clothes

 

What: Get “bodyweight-fit”

Why: Be OCR-ready / Satisfy RangerBrain™

 

What: Drop below 74 kg (163 lbs)

Why: Be ready for PL-beginners-meet

 

 

 

Remember the past: track to be able to see progress.

Plan for the future: Think up and work out solid long term and short term goals

Live for today: Have fun, to keep going

Yesterday is gone and tomorrow may never come:

:

(What will tomorrow-you say about this?)

 

 

 

Challenge goals:

 

 

 

DIET:

(If i have to decide whether i should eat/drink it, than i shouldn't)

 

• Primary objectives

  • Daily KCAL limit: 2000 made up of: 30% Carb / 35% Fat / 35% Prot

  • Clean eating, which means, No: deepfried / candy / cookies / dessert

  • Clean drinking, which means, No: beer / soda / diet soda

  • But to “live for today” if the occasion requires it, adapt, but make it a conscious decision

• Secondary Objectives

  • Tracking, by doing daily weigh-ins and plan with MFP before major meals

  • For accountability, keep the spreadsheet and your challenge updated

 

 (If choice is needed think about the long-term-goal)

 

 

 

 

EXERCISE:

(Growth = Pain + Recovery)

 

• Primary objectives

  • Juggernaut based training: 3 times a week according to *schedule

  • Running: 3 times a week according to the *rules

• Secondary Objectives

  • Tracking, on paper during workout and/or digital on the challenge

  • For accountability, keep the spreadsheet and your challenge updated

  • Organize all the previous lifting data in a new spreadsheet

 

*Schedule Juggernaut

Days	Mo	We	Sa	Mo	We	Sa
Deadlifts/Lower Back	LB	DL	LB	DL	LB	DL
Squats/Pull- or Chinups	PU	SQ	SQ	PU	SQ	SQ
Benchpress/Overheadpress	OHP	BP	BP	OHP	BP	BP

 

*Rules for Running

• Before DST (March 26)

  • Run every Tuesday / Friday / Sunday

  • Add ½ KM every week

• After DST (March 26)

  • Run every Sunday / Thursday

  • Add 1 KM every week

  • Add bodyweight specific workout on Friday

 

I know this means i will be running for the whole of this challenge, just putting it here for future reference, but as always will adjust as needed.

 

(every (even small) step(s) gets you closer to your goal)

 

I have laser-focus at the moment. So i’m taking this opportunity to engrave it in stone. All the quotes mentioned are something i need to be reminded of every once in a while to keep focus. The last week of the previous challenge and 0-week have been a beta, for this concept, and have gone extremely well.

 

This major “fix RangerBrain™” has also awakened my “join Crossift-box feeling”. But the boxes are all far out, and i cannot prioritize to the extra money at this time. But i aim for a WOD on friday when i adhere to my running rules and go from 3 to 2 sessions a week after DST.

 

Next to all this i have this creeping feeling, that doing the juggernaut workout and running 3 times a week just isn’t enough, i mean doing only 0.5-1 hour (running) or 1-1.5 hour (lifting) for a total of 6 days a week feels a bit like trying to become an olympic athlete without doing the work. Anyone relate? I know this is basically like asking if any of you Rangers has RangerBrain™. Still i’m curious if someone has the same issue.

 

Everybody have a kickass challenge!!!

 

!!! SHOWTIME !!!

 

[Mr_Willes]

Simple check in template:

 

Day 0/35

Morning weigh in:

Trailing average:

Deviation of avg:

 

DIET:

KCAL:

Carbs:

Fat:

Protein:

Clean Eating:

Clean Drinking:

Variation:

 

Workout

Juggernaut: 0/15

Running: 0/15

Rest: 0/5

 

[Mr_Willes]

Reserved for spreadsheet

[Tanktimus the Encourager]

First to follow!

[Mr_Willes]

2 minutes ago, Tanktimus the Encourager said:

First to follow!

 

Thank god i had one of these still laying around, to actually give you a price for this effort:

 

 

Always great to have ya aboard Tank!

[Laghail]

Here for more daily doses of dutch pump!

[Mr_Willes]

Hell yeah pump up the Jam, old school style:

 

like

 

[Mr_Willes]

Day 1/35

Morning weigh in: 83.9

Trailing average: 84.4

Deviation of avg: 0.5

 

DIET:

KCAL (2000): 1990

Carbs (30%): 136 (34%)

Fat (35%): 57 (32%)

Protein (35%): 139 (34%)

Clean Eating: Yes (1/35)

Clean Drinking: Yes (1/35)

Variation: No (0/5)

 

Workout

Juggernaut: 1/15

Running: 0/15

Rest: 0/5

 

Summary:

Deload Week 8's phase:

 

OHP:

5@BAR

5@25

5@31

5@37

 

DL:

5@50

5@50

5@50

5@50

5@50

 

Chinups:

5 strict

7 jumping

7 jumping

7 jumping

4 strict

 

Curls for the gurls:

8l/8r@7.5

8l/8r@10

4x8 @ 12.5:

L 7/5/4/5

R 8/8/8/8

 

Tri's for the guys:

Skullcrusher

8@22.5

8@27.5

8@27.5

8@27.5

8@27.5

 

Opening this challenge like a beast! Near perfect score, if only i could tweak the macros a bit better!

[Mr_Willes]

And as you can tell from all the things i did yesterday it would only make sense that my weight would increase by 0.7 kg overnight... sjeeesh!

 

Where the hell did that come from. So my weigh in yesterdaymorning was 83.9 which was pretty good considering it was monday, which tend to be a bit higher usually. But yesterday i had my usual breakfast, yoghurt with protein powder, lunch was a fattoush salad, and i only had one salad cause this one said 530 kcal (i usually take two salads who combine to around 650 kcal), evening was ding-dinner (microwave meal) with rice chicken and egg. Worked out on some PWO, and a proteinshake afterwards. Nothing fancy, even within my kcal ranger of 2000.

 

And this morning, BOOM!

 

So there, i wrote it off, tomorrow will be better, especially after tonights run!

 

[ExpectJade]

Glad to see you have your goals figured out! i am watching you

[Mr_Willes]

22 minutes ago, Rab397 said:

Glad to see you have your goals figured out! i am watching you

 

Good to see you Rab, which SV's are you doing this year?

[Charlie_Quinn]

Here!

[ExpectJade]

1 minute ago, mr_willes said:

 

Good to see you Rab, which SV's are you doing this year?

I am doing the Mud, Hills, Water and brother all on 19K. Going for that varjage bragging rights

[Mr_Willes]

21 minutes ago, Rab397 said:

I am doing the Mud, Hills, Water and brother all on 19K. Going for that varjage bragging rights

 

Let me know when your Hills wave will be, that will be the first one we will do!

[Mr_Willes]

1 hour ago, Charlie_Quinn said:

Here!

 

 

If you say outstanding a lot, it starts to sound weird...

[jonfirestar]

3 hours ago, mr_willes said:

If you say outstanding a lot, it starts to sound weird...

Following for the Outstanding!

 

[iatetheyeti]

So this looks suitably awesome outstanding  

 

Following along, of course!

[Lightning]

Have I ever told you how much I LOVE your challenge write-ups?!  Reading them is like listening to great workout song.  I get pumped up and ready to battle.

 

Following as always but also interested in your clean eating goals.  I'm basically doing the same thing including tracking.  Time to lean out to show off all those muscles!

 

[Muir]

I'm watching you!

 

[Mrs Van]

Gotcha! My brain is still working on all those quotes.

[Agnarr]

23 hours ago, mr_willes said:

Still i’m curious if someone has the same issue.

 

Not that much any more. But to be honest, Crossfit is like, the sport of ranger-brain, so I don't feel entitled to day I don't

 

[Mr_Willes]

Day 1/35

Morning weigh in: 84.6 (WTF)

Trailing average: 84.4

Deviation of avg: -0.2

 

DIET:

KCAL (2000): 1787

Carbs (30%): 99 (23%)

Fat (35%): 75 (39%)

Protein (35%): 163 (38%)

Clean Eating: Yes (2/35)

Clean Drinking: Yes (2/35)

Variation: No (0/5)

 

Workout

Juggernaut: 1/15

Running: 1/15

Rest: 0/5

 

Summary:

Running:

5K in 27:53 - 5:31/K

2.8M run in 27:53 8:53/M

(for reference /0.6213)

[Mrs Van]

1 hour ago, mr_willes said:

5K in 27:53

You run 5Km in about the same time it takes me to walk 3Km. Just a simple thing that caught my attention just now.

 

[Mr_Willes]

1 minute ago, elizevdmerwe said:

You run 5Km in about the same time it takes me to walk 3Km. Just a simple thing that caught my attention just now.

 

 

That's a pretty solid walk-speed! Even with all the rough terrain you have? I don't think i can manage that, not even on the flat terrain we have here. It's been a while since i did a ruck.

[Mrs Van]

1 hour ago, mr_willes said:

 

That's a pretty solid walk-speed! Even with all the rough terrain you have? I don't think i can manage that, not even on the flat terrain we have here. It's been a while since i did a ruck.

No, this is over short and tall-ish (knee high) grass, around a sports field - flat terrain. Or when I walk up and down the street, I get the same, about 30min. for 3km, so 10min for 1km. Rough terrain like in the nature reserve will take longer because we stop a lot more to look at things around us, but if I walk alone to get the distance in, and it is on a dirt path, it should be about the same speed, maybe a tad slower.