Now or never: Taking it to the next level
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[quote name='Kirwan' timestamp='1351117464' post='320399']<br />
Two tips that helped me improve with Crossfit;<br />
<br />- Don't bother to try and get your breath back during the WOD, you won't and can recover at the end. Just take three good breaths and get stuck in again<br />
- Don't stop moving. Even if you fall off the bar, get set and go again, don't walk away from the weights or the bar, etc<br />
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Basically, the higher you can keep the intensity up the more gains you get from it.<br />
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Oh, and the most important thing is to record your results. I use [url="http://beyondthewhiteboard.com"]http://beyondthewhiteboard.com[/url] but a notebook is just as good. When your motivation is dipping, it's great to see your improvement in what you lift, how fast you can run, and the work you can get done.<br />
[/quote]<br />
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Thats some very sound advice. Yep, theres no point in taking a breather, It just makes it worse. I'm now over the shock phase so I think I might start enjoying these if thats possible. How many of these do you do a week btw?
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Thursday: Chest and biceps<br />
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This was pretty epic. A really awesome workout. Problem was that gym was completely empty (I was literally the only person there) so had no one to spot me on bench press. But other than that I'm really happy with this program.<br />
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Went swimming in the evening while the lad had lessons which certainly did the trick. When I move down under next year will definately do more of that. Perfect after a hard tin pushing session. -
Back and triceps<br />
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Another great session. Could have perhaps used a little help (and a mirror) with the deadlifts but otherwise everything ok.<br />
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One part includes 50 x 3 bent over rows with 30 second inbetween. That is a killer.<br />
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2 weeks down. 4 to go.<br />
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Cheat meal tommorrow. Yummy. Think I'll smash a pizza with nachos. -
NOOOOOOOOOOOOOOO. Not CHEAT, TREAT. <br />
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Treat meal.<br />
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Treat.<br />
<br />
TREAT.<br />
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that is all <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/shout.gif' class='bbc_emoticon' alt=':shout:' /> -
[quote name='BartMan' timestamp='1351476437' post='321361']<br />
NOOOOOOOOOOOOOOO. Not CHEAT, TREAT.<br />
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Treat meal.<br />
<br />
Treat.<br />
<br />
TREAT.<br />
<br />
that is all <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/shout.gif' class='bbc_emoticon' alt=':shout:' /><br />
[/quote]<br />
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Sorry my bad.<br />
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I certainly made the most of my TREAT meal on Saturday. Had a lamb curry together with a packet of doritos. For dessert I had two chocchip cookies with coconut icecream. I felt ok in the guts afterwards but like lastweek I felt kind of lightheaded. Ate clean for dinner but gee I could have done with another chea.. treat (:<br />
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All this effort is working though. The abs are more visible than they've ever been and there is more definition all round. I was in good shape before but you can clearly see the difference when you take it up a notch in terms of the training and more importantly the diet. Not sure if I could do it without the cheaty treat meal though. -
that is why you have the [color=#ff0000][size=5][u][i][b]TREAT[/b][/i][/u][/size][/color] meal. Also to give your body a calorie overload so it does not thing that it is entering 'famine mode', and thus try and retain fat for the lean times ahead. The calorie load also gets the metabolism up and running again. Only bad thing is when you start having the treats more than once a week, and thus they do become cheats, and then you're fucked...!!
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[quote name='Rancid Schnitzel' timestamp='1351498012' post='321437']<br />
Sorry my bad.<br />
<br />
I certainly made the most of my TREAT meal on Saturday. Had a lamb curry together with a packet of doritos. For dessert I had two chocchip cookies with coconut icecream. I felt ok in the guts afterwards but like lastweek I felt kind of lightheaded. Ate clean for dinner but gee I could have done with another chea.. treat (:<br />
<br />
All this effort is working though. The abs are more visible than they've ever been and there is more definition all round. I was in good shape before but you can clearly see the difference when you take it up a notch in terms of the training and more importantly the diet. Not sure if I could do it without the cheaty treat meal though.<br />
[/quote]<br />
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Doritos should be fucken illegal. That's all I want to say on the matter -
[quote name='BartMan' timestamp='1351552114' post='321598']<br />
that is why you have the [color=#ff0000][size=5][u][i][b]TREAT[/b][/i][/u][/size][/color] meal. Also to give your body a calorie overload so it does not thing that it is entering 'famine mode', and thus try and retain fat for the lean times ahead. The calorie load also gets the metabolism up and running again. Only bad thing is when you start having the treats more than once a week, and thus they do become cheats, and then you're fucked...!!<br />
[/quote]<br />
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Makes sense. BTW I'm going to Berlin next month which will probably involve 3 days of beer and he he schnitzel. Is there any way to offset this or limit the damage?<br />
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[quote]<br />
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Doritos should be fucken illegal. That's all I want to say on the matter<br />
[/quote]<br />
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They are the worst and the best of things. I used to eat them every single day after uni/work. -
[quote name='Rancid Schnitzel' timestamp='1351585317' post='321717']<br />
<br />
Makes sense. BTW I'm going to Berlin next month which will probably involve 3 days of beer and he he schnitzel. Is there any way to offset this or limit the damage[/quote]<br />
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Ordinarily, I'd recommend willpower and portion size control. But who are we kidding? Its GERMANY FFS!!!<br />
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As for Doritos - Mrs TA lets the kids have that shit which I'm not impressed about. The smell of any kind of corn chip reminds me of the farm, when rodents got into the old wheat in the corner of the silo and started to shit and die in there. Next time you're thinking about mungin' down on that crap, picture yourself eating a dried up, dead old mouse with a coating of rat shit and raw wheat dust on it.<br /> -
[quote name='NTA' timestamp='1351591409' post='321732']<br />
Ordinarily, I'd recommend willpower and portion size control. But who are we kidding? Its GERMANY FFS!!!<br />
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As for Doritos - Mrs TA lets the kids have that shit which I'm not impressed about. The smell of any kind of corn chip reminds me of the farm, when rodents got into the old wheat in the corner of the silo and started to shit and die in there.[b] Next time you're thinking about mungin' down on that crap, picture yourself eating a dried up, dead old mouse with a coating of rat shit and raw wheat dust on it.[/b]<br />
[/quote]<br />
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I think you missed your calling in Marketing Nick <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /> -
Thank you for that image Nick. I'd be lying if it didnt have an effect.<br />
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Anyway, have lost a couple of days here:<br />
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Monday- Legs<br />
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My PT did some kind of Mr Myagi shit on my leg last week and it obviously worked a treat. No probs with the squats, lunges or leg extensions. Still a bit of a pussy on the squats but I’m getting there. Legs successfully hammered.<br />
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Today – Shoulders + calves<br />
Normally do this day with the PT but I had to cancel the session this morning. Tried it on my ownsome and went well but not as well as with the PT who forces multiple negatives. Shrugs are a nice addition and I certainly see their benefit.<br />
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Calves hammered as planned. -
Da nah nah na Crossfit.<br />
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50x kettlebells<br />
15x Bodyweight rows with rings<br />
10 x pushups<br />
100 x boxsteps (these are a crunt)<br />
25 x ski simulator<br />
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Did it in a time of 12min35sec which is ok I think. The major problem for me with this is controlling the breathing. I have to get it out of my head that I'm on the verge of a major asthma attack. Also did this by myself which I'm a wee bit proud about but it certainly helps having someone to count the reps and crack the whip. Thank god thats over until next week. -
Rocked up today thinking it would be a good old fashioned chest and guns smashing session. But noooooo, the Pocket Terrorist had other ideas. Apparently my upper and lower pecs arent good enough so I was ordered to hammer them and it hurt, alot.<br />
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Started with my favourite crossfit:<br />
300 metre row + 30 pushups x 5<br />
Then what seemed like 10,000 high incline bench presses on the smith machine.<br />
Then not quite as many decline presses.<br />
Then 3 sets of I can’t remember for the bench press.<br />
Then 15 pushups.<br />
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Was farked by that stage but wanted to train guns. PT gave me two options: elliptical machine for 15 minutes or guns but with 100 pushups at the end. No way in hell I was going to go for the gåy machine so I stupidly chose guns.<br />
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Concentration curls 15 x 15 x15 with 30 seconds inbetween<br />
Those rope flex thingies 15 x 6 x 6 x 6.<br />
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Then the pushups. The first 25 or so were ok but then I hit a farking great brick wall. Eventually ground out 100 after what seemed an eternity.<br />
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I’m certainly getting my money’s worth here. Will be sore tommorrow. -
[quote name='Rancid Schnitzel' timestamp='1351148128' post='320543']<br />
Thats some very sound advice. Yep, theres no point in taking a breather, It just makes it worse. I'm now over the shock phase so I think I might start enjoying these if thats possible. How many of these do you do a week btw?<br />
[/quote]<br />
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On a light week, three times. Normally do four, and very rarely five. It drops down to three if I have a niggle (not that often) or if my schedule gets in the way (more often than I would like).<br />
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Took a while to be able to recover properly to get up to 4/5 a week though. I remember when i started it was once a week and three other cardio things (bike, run or row) and I was still sore five days later. Then I upped it to two, then three, etc. (Just looked at my records, and it took three weeks to get it up to two a week, and a few months to get it regular at three. I was in a bad way fitness wise though) -
[quote name='Kirwan' timestamp='1351803779' post='322561']<br />
On a light week, three times. Normally do four, and very rarely five. It drops down to three if I have a niggle (not that often) or if my schedule gets in the way (more often than I would like).<br />
<br />
Took a while to be able to recover properly to get up to 4/5 a week though. I remember when i started it was once a week and three other cardio things (bike, run or row) and I was still sore five days later. Then I upped it to two, then three, etc. (Just looked at my records, and it took three weeks to get it up to two a week, and a few months to get it regular at three. I was in a bad way fitness wise though)<br />
[/quote]<br />
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Yeah I guess it helps to ease into it and its great you've been able to continue. I think once or maybe twice a week is enough for me with weights on four other days. Its terrific training but not something I look forward to each week. -
Back and triceps today:<br />
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Deadlifts, rows, lat pulldowns, rope extensions, skulls etc etc.<br />
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Good workout but drags on a bit this one. Really getting into the deadlifts now.<br />
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Have been informed by PT that I have to eat more, or specifically 6 eggs per day (1 with yoke). Chicken farmers must love bodybuilders.<br />
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Treat day tommorrow and I have my sights set on Burger King. -
Saturday: Cheat day<br />
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Really made the most of it this time. Didnt go the full NTA but certainly could have.<br />
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Big King meal at Burger King then spicy chilli doritos, large kitkat, packet of Skittles and two timtams.<br />
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Once again felt a wee bit light headed but fine in the guts.<br />
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Went out that night for the first time in ages. First 2 beers went straight to the head. Limited myself to 6 half litres and that was more than enough. Smashed a packet of chips on the way home which I am a bit pissed off about. OK next morning but I think my major beer drinkings days are coming to an end. -
Monday: Legs and abs<br />
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Squats, lunges, extensions.<br />
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Really good. No pain at all. Taking these more carefully than the other exercises but appears to be effective if the throbbing in my legs is anything to go by.
