Changing whilst maintaining

So here’s my dilemma, the CrossFit Games is on this week, and I have realised that if I ever want to compete at any level, my strength needs to increase, a lot! But that alone is not my dilemma, the thing is a lot of my metcon and gymnastic elements are up to a decen standard, or progressing nicely, and I don’t want to sacrifice any of that for strength.

So far, my answers are as follows:

1) I have started using PPS Nutrition creatine delivery system again, creatine being a product I cycle on and off.

2) I have started doing at least 2 big lifts per day, as their own session in order to give them my full attention. These lifts are either power lifts, olympic lifts or component parts. So far, though it’s only been a week, progress is good with 4 PRs.

3) I have started yoga. I know most of you may be puzzled by this, but it’s simple really; flexibility is preventing my olympic lifts from improving. As an idea, at the games this week, the heaviest Clean & Jerk was 161kg. My current best is 90kg. This is simply not good enough. I’ve only attended one class so far, but have practised some of the stuff since and my hamstrings and lower back are beginning to improve already!

4) I have slightly changed my diet. Nothing drastic, just higher carb foods from paleo backgrounds, e.g. Sweet potatoes.

All in all I am continuing with the same methodology, the CrossFit one, but I am slightly changing my focus within it. I just hope it pays off!

And just 1 little bit of extra motivation, in case I needed it, Skinny Chimp just released their limited edition Banana Camo vest, which I was able to order in time. That’ll make me 1 in 200, which I’m very happy about.

Skinny Chimp Army during push jerk practise:

It must be the sun!

Has anyone else found that since the heat wave hit, training has got harder, yet strangely more enjoyable? Well even if it’s just me, that’s how I’m feeling. I’m in my second week off work, so it follows that I have time to train, rest and eat very well. I have taken literally every chance to train outdoors, even if it just involves dragging a rowing machine out the back of the gym.

I’ve focussed on 3 things the past few days; olympic lifting, gymnastics and variety, the latter being the key to my enjoyment I believe. I’ve managed to equal a few lifting and metcon PRs, which on the face of it might seem like a plateau, but in reality, I’m progressing in other areas whilst managing to keep the level constant in these areas.

As an example of a good session, today I dragged a rowing machine and a mat out the back of the gym for my WOD today:

Row 3km
After every 90secs rowed, 20 sit-ups.

A great WOD which squeezed in rowing & core, 2 areas I haven’t included as much recently, so good for variety.

Back to Saturday, I did the benchmark WOD, ‘Grace’. 30 clean & jerk at 135lb for time. Maybe something to do with my PPS Nutrition pre workout mix, or my Skinny Chimp vest, but I hit a very strong PR. A great relief to me, as I’ve targeted olympic lifting recently, and this acted as a good confirmation that it has worked.

On the diet side of life, I’ve stuck almost 100% to this little extract from a Robb Wolf book I downloaded.

I’ve found this very useful, and a simple way to look at this nutritional approach. Robb Wolf is considered, by many, to be a leading authority on, and practitioner of, the paleo diet, and I would certainly recommend, whatever your experience of paleo, that you read some of his stuff, or follow him on twitter.

After a lovely run around Cannock Chase today, more for enjoyment than training, I now look forward to Team PPS visiting tomorrow for a stand at the health fair. I’m sure as ever it will be a great day. For now, enjoy the weather, enjoy trying in it and stay hydrated! A parting picture of me sweaty in my Skinny Chimp after a WOD.

Listen to your body!

Sounds like a cliche doesn’t it, “listen to your body”. Well yes it does, and it is. But like most cliches, it is also very true. A couple of days ago, I went for a 10km run, and full of confidence I set out after a fast time; not necessarily a PR but a fast time nonetheless. The result:

By my own mediocre standards, this was terrible. The main issue was that I was extremely fatigued, but pushed hard regardless, getting more disappointed with every below par step.

By contrast, I went for a 10km run again today. I set no targets, quite the opposite, I picked a scenic route, turned off all speed and time updates from my app and picked a good playlist. For the first time in a long time I ran for the sheer enjoyment of it, because my body was telling me to. The result:

Now I know what you’re thinking, my body was obviously having a better day today, which is very likely to be true, but today’s time was achieved WITHOUT pushing hard, just relaxing and enjoying. By doing this I achieved my best time in two months. The message I’m trying to get across is simple, yes there is a time and a place to give it everything you’ve got, in CrossFit that’s more often than not, but every now and then you need to relax and let your body enjoy the experience. You may be pleasantly surprised by how well your body performs when you do, I certainly was!

Ok, lecture over (I think I’m just lecturing myself to be honest) and on to the other stuff. All in all it has been a busy few days training wise, I’ve trained hard and a lot. My focus has been on core this week, as a couple of days ago it became apparent that after 2 or 3 weeks of neglect, it had severely weakened. The variety has stayed in my training, with plenty of MetCon, power and gymnastic training, I’ve just increased the emphasis on my core. Tonight’s workout was the culmination of this, and went as follows:

3 rounds, time each round

5 pull-ups
10 dips
15 HR push-ups
20 T2B
25 GHD sit-ups

To give you an idea, I’ve had to lay down to write this, and the 2 members of the FitTrain who joined me feel the same.

One thing that has really cheered me up the last couple of days, is the arrival of my new Skinny Chimp tops. Great to work out in and nice casual wear for the hot weather too.

As for now, I’m listening to my body and it says it wants a bath, so that’s where I’m off. Recovery day tomorrow, but I’ll let you know how Saturday turns out when I chase some lifting PRs.

Quite a day

It seems quite fitting that I talk about Andy Murray today. A lot of you might wonder why. Well I think there are 2 comparisons I can quite easily make. Firstly, one of the attributes Andy Murray is credited with, and one which sets him apart from almost every other player, is his physical fitness. It is well known that this wasn’t always the case, but he has devoted as much time to improving his fitness as any other aspect of his game. The results of this dedication are becoming increasingly apparent. The second similarity I find glaringly obvious is his mental toughness. I probably don’t need to give examples of how he has shown his grit, but for the uninitiated, I may have to explain its part in CrossFit. I’m the first to accept, if you watch an elite CrossFitter take on ‘Fran’ for example, it may not look difficult. But then you try it yourself, even as a dabbler in the fitness world, or maybe a sporting type, and you will join hundreds of thousands who have been humbled before you. So here’s where the mental side comes into play; you know that nearly every workout is going to make you feel like that!

So to get away from the topical subject of tennis, but staying with mental strength, I’ll tell you how today went. I know some of you think I’m skipping a bit, but Friday’s workout was a 5km run in boots, which I treated as recovery, and yesterday was a complete rest day.

Today was planned as 2 workouts, I know I often do 3 or even 4, but this was a little different. Both workouts were going to be epic!

WOD 1

5x400m sprint. 1 min rest between
5x100m sprint. Rest by walking back to start.

I’m sure anyone who has done any form of sprint training will have a little empathy for my dread of this workout; before, during and for a while after. I felt sick after every sprint and the rest periods felt incredibly short. I haven’t done enough speed work lately, and as such my times were a little off. I do, however, feel good for having done it, just about. My second workout hurt even more though, something I hadn’t prepared for!

WOD 2

Quite simply put, I was out of breath and soaked through after 90 seconds. By the time I hit my first minute long rest, I honestly believe I would have stopped without my Thermo X. Not only have I become heavily reliant on this phenom as a pre workout, but the fat loss effects are also becoming increasingly evident.

In brief, in addition to ThermoX, I have stuck to paleo and my other PPS Nutrition products to have a solid all round day. All of this means only one thing, tomorrow will consist of 3 workouts, 2 of which will be heavy. I’m excited, I hope you are too. Meanwhile, best of luck with your training and, like me, I hope you take inspiration from recent sporting brilliance.

The groove

Despite not liking the term ‘in the groove’ I can think of no better way to describe how I currently feel training and diet wise. Whilst I started back on CrossFit and paleo on Saturday, the first few days, understandably, felt a little forced and unnatural. Whilst I am not back to where I was two weeks ago (yes it fades that quickly) I am within touching distance.

The last couple of days have consisted of a very strict paleo diet for 6 out if 7 meals and all snacks. I am still experiencing minor starch and sugar cravings, but I’ve been here before and now have the luxury of knowing they will subside. The organic, 21 day matured sirloin steak, organic mushrooms and generous garden salad I have just finished (all for under £4.25) is also reminding me of the pleasures of good, clean food.

Training has also gone very well the last couple of days. Yesterday consisted of a semi-functional circuit for PT, which certainly got the heart pumping, and the benchmark WOD ‘Cindy’. Along with a dedicated member of the FitTrain, we went after solid scores on the outdoor rig. We attacked the entire WOD and both performed well.

Cindy

20 min AMRAP
5 pull-ups
10 push-ups
15 squats

I managed a strong PR, and my partner on his 1st attempt, put in a very solid score.

Buzzing from this success, today was looking good, and fortunately it was. At lunch, I put in a quick 5km run, aiming for a solid pace and finishing in one of my quickest ever times. Whilst I have been quicker, I’m closer to my best than I would have thought.

With full body DOMS (Delayed Onset Muscle Soreness) ash body readjusts to the volume and intensity of training, I wasn’t expecting great things from this evening’s double header, but with Thermo X and my other POS Nutrition supplements, I was to be pleasantly surprised.

WOD 1

EMOM 20 minutes

1 bear complex start at 60kg up to 87.5kg

Whilst my blog won’t let me paste a link at the moment, I implore you to check out this great exercise on YouTube and give it a try.

WOD 2

3 RFT:

Run 400m
30 sit-ups
15 HR push-ups

I rested about 10 or 15 minutes between these workouts, then another 5 minutes after WOD 2 before attacking my core for 20 minutes.

All in all, it has been a far better 2 days than I could have wished for, and I attribute this in no small part to Thermo X, an amazing pre workout which may well become my favourite supplement. Please try it and let me know what you think.

I hope you guys are finding success and progress in your training and more importantly, fun! Speak soon.

Regression

Well I finally have time to write the blog I never thought I’d have to write, and wish I didn’t have to. Regardless of how I feel though, there is little point in writing this if I don’t tell the truth; even when it’s not great.

As you probably recall, the last two weeks have consisted largely of a poor, but forced, diet and highly infrequent training with poor facilities. As of Friday, I had chance to restore normality, almost.

Unforeseen personal circumstances meant I could not train, or indeed blog, on Friday, however Saturday gave me the chance I had been longing for. Conscious of the fact I wasn’t feeling great and shouldn’t go back in too hard, I started with relative caution. I ran 4km at a decent pace before working on pull-ups, muscle ups and olympic lifting technique. Nothing heavy, but it definitely felt good to be back at it.

Along with returning to training, I also got the chance to eat well again. It has not been easy, I am experiencing minor paleo flu again; the lethargy and hunger associated with the metabolism learning to use a different primary energy source. In spite of all this, I am already feeling better.

With a few good meals inside me and that difficult first session back under my belt, I decided to limit yesterday’s training to one workout, but what a workout it was. I took on the CrossFit benchmark ‘Linda’. I have done this WOD twice before, and knew how much pain was to come! I fuelled up with all the usual PPS Supplements and threw in the all new Thermo X.

This potent pre- workout/fat burner gave me exactly the edge I needed to take on:

Linda

10 rounds 10,9,8…3,2,1

1&1/2 bodyweight Deadlift
Bodyweight bench press
3/4 bodyweight squat clean

Before workout:

Post workout:

One of the hardest workouts I can remember doing, but certainly one of the most satisfying.

Today has seen a slight increase in intensity. My midday WOD consisted of

5RFT
3 squat 100kg
6 pull-ups
9 HR Push-ups

Followed this evening by ‘Grace’ with a twist.

30 reps for time

Clean & Jerk at 60kg

However, after 15 reps, I increased to 70kg, and after 25 reps to 80kg. This was followed by a PR equalling 87.5kg after about 5 mins break.

Both WODs have been followed by some much needed core and gymnastic strength work.

Tomorrow I plan to return to 3 workouts, in my quest to return to form. So whilst I have clearly regressed in many ways, I am determined, with a little help from the phenomenal Thermo X, to start progressing just as quickly. It is going to be difficult, but this is certainly not the time to feel sorry for myself or make excuses, quite the opposite!

I will of course keep you up to date with progress and the longer term effects of Thermo X.

Back on and back off

Well as I announced last week, Monday through Friday the last week were a test for me. I was away with work, forced to eat what I was given and with poor training facilities. For those of you who know me, or have read any previous blogs, you will know this is my idea if hell. I won’t complain, it is my job and I do love it, but it has presented a very serious programming challenge.

As of Sunday evening last week, I resigned myself to the fact I was going to have to live on the starchy, sugary foods on offer, but I wasn’t quite prepared for just how bad that would make me feel. All week I felt bloated, lethargic, heavy and even ill; the first time I have felt slightly ill since my health and fitness journey began.

Diet aside, I knew that not training would only compound the issue, so as closely as possible, I stuck to my PPS Nutrition routine and kept training once, twice or even three times a day. Most of my training consisted of metabolic conditioning, bodyweight work, gymnastics and calisthenics. I managed one strength session, but with very limited resources it wasn’t great.

All in all, by the time I returned to camp on Friday evening, I felt awful. Fortunately a little something was waiting to motivate me…

This little red tub contains PPS Nutrition’s new pre-workout fat burner. Along with my normal supplements, I used this for Friday’s and yesterday’s workouts and will use it again today. I have to say, so far, so good. The effects are phenomenal with no come down. As a result, combined with a return to paleo, I have had a very successful weekend of training. Oh and one more thing, I don’t feel ill anymore!

I have two training sessions to fit in today, after this epic one yesterday:

So I feel good again, after only 48 hours of returning to my normal, but here’s the bad news, I have to do it again this week, with NO option to train! Full updates to resume on my return. So for the coming week, I wish you all, especially the FitTrain, all the best with your training in my absence.

New things

The last couple of days have seen a switch from PRs and progress to trying new things; an increase in the variety of my training.

Tuesday started much like any other, with a good paleo breakfast, my vitamins and D-Aspartic acid from PPS Nutrition. The latter is a product I have now been using for some time and can thoroughly recommend. As lunch time approached, I prefuelled with CCE, SF Xtreme and BCAAs, all from PPS Nutrition, before heading off for a ‘strongman’ style workout with the FitTrain. The three of us rotated through:

Farmers’ walk
Yoke walk/run
Yoke walking lunges

Tuesday’s other session was organised PT; a functional, improvised circuit. I enjoyed that a lot, and it made a nice change from the norm.

A good day of paleo was soon ruined by a night out, but since this is very rare for me, I am not going to beat myself up too much about it. In spite of this, and feeling quite rough the next day, it was a productive training day. For the first time in about 2 months, I did a swimming WOD. This briefly comprised:

4 Rounds

50 metre swim (alternate strokes)
25 poolside heaves

8 rounds

25 metre swim (alternate strokes)
20 tricep dips

4 rounds

100m swim
20 squats

This made a great change and I really felt the benefits.

Today was a great day, primarily because my PPS Supplements arrived, but also because there was more new/rare training.

My first session was Amanda. A benchmark WOD that I’ve never tried before, mainly because I haven’t been able to.

Amanda

3 RFT 9-7-5

Muscle ups
Snatch 135lb

Since 135lb is my 3 rep max, I scaled this to 50kg/110lb. Scaling aside, I was just happy to be able to do the amount of muscle ups required to complete the WOD. My time won’t challenge any records, but I was happy with it for my first time.

Another bit of prefuelling and I was ready for my second session of the day; interval training.

4 x 500m

2 min rest

2 x 500m
2 x 300m

2 min rest

4 x 300m

Every lap was followed by a 150m recovery run. Despite severe DOMS preventing me from running the last 2 laps, after some much needed stretching and Nxtgen protein, I feel I benefitted a lot from a type of session I have neglected recently.

My plan for the next couple of days is to target more variety and target some weaknesses. I will hopefully be able to film more WODs while I have a couple of days off work.

As always, I hope you enjoy your training and should you want to ask anything, feel free, on here or Twitter-@Bravo4205.

Good weather = good training

It’s natural as the weather improves I find it natural to want to train outdoors. Whilst not all equipment is easily moved outdoors, there is quite a lot you can do. Running outside is an obvious example, which I have done a couple of times in the last few days, but an effective WOD can often be set up outdoors too.

In a slightly back to front order, I’ll describe today’s lunchtime session first. Along with an increasingly dedicated member of the FitTrain, I did ‘Helen’ outside. We are lucky enough to have a rig outside at work, but this could also be done on a set of swings at the local park?

Helen

3RFT
Run 400m
21 KB Swings 1.5 pood
12 pull-ups

The video shows CrossFit Central doing this WOD.

After a couple of minutes recovery, we did 5 minutes of ‘Cindy’. Normally a 20 minute AMRAP but we were pushed for time.

Cindy

20 minute AMRAP
5 pull-ups
10 push-ups
15 squats

This was all done outside, and all we needed to move was a kettlebell each.

The last 3 days have been hectic, busy with DIY at home, lots of training and a lot on at work. My blog has been somewhat neglected, along with my twitter. What has been good is my diet and training. Along with my WODs, I have done a lot of power training, especially on Deadlift which has been in decline lately.

Sunday contained one session, but a good one; 5×5 on Deadlift followed by a WOD

5 rounds time each round:
5 HSPU
30ft bear crawl 35kg
5 push press 40kg
10 bent over row 40kg
5DB Deadlift 40kg (each)
8 lunge steps 40kg
Rest 1 minute between rounds.

I know this blog has lacked some of the detail and order of others, but truth be told, I’m struggling to recall my weekend. I will mention before I finish, the power session I have done this evening. A simple but effective:

5×5 Deadlift
5×5 Push press
5×5 Back squat

I managed to get up near PRs on all lifts after breaking my Helen PR by a lot earlier.

A great 3 days of training was, as always, prefuelled, fuelled and refuelled by PPS Nutrition. I honestly attribute my continued progress almost as much to them as I do to hard work.

Next time I will endeavour to follow a more logical layout and find a little more time to write. Until then, enjoy the weather and hopefully a little training in it!

Reaping the rewards

The last two days have been fantastic, partly for me but much more for the FitTrain; a group of about ten guys who, to varying degrees and at varying levels of ability, have joined me to train. Their participation, results and progress have varied, but without exception, they have all had an impressive couple of days.

Yesterday began slightly differently to normal, it was early morning training day, which I incorporate once every week or two. I was up at 0530 and took my CCE before meeting one of the FitTrain at 0600 for an 8.5 mile run. Our competitive nature took over, discipline failed and we went quite a bit quicker than we had planned! As we finished, I realised we had run very close to my best effort and not much slower than his; he is a better runner than me.

Once I’d regained my breath, I took my vitamins, D-Aspartic Acid and the always present Nxtgen 5 in 1.

Despite the difficulty of the run, lunch time was fast approaching and I had promised to meet a different 3 members of the FitTrain for ‘Jackie’, a CrossFit benchmark WOD that I’ve been avoiding for a while.

Jackie
Row 1000m
50 Thrusters at 20kg
30 pull-ups

As the other guys will testify, this is much harder than it sounds. With times varying between 7:30 & 12:10, everyone outdid themselves, making this a great success for all of us. Most importantly to me, the guys saw real progress in their thrusters and pull-ups, especially whilst fatigued.

Yesterday evening was a strength based session. A couple more of the FitTrain joined me for:

Overhead Squats
Bench press
Snatch

These were all a combination of strength and technique, scaled to suit ability.

Today has been another great FitTrain day. Normal vitamin, supplement and food routine resumed before our lunchtime WOD. This was the mainsite WOD from a couple of days ago:

6 rounds of
Sprint 200m
Run400m
Rest remainder of 5 mins.

All three of us were close to being sick on rounds 5 and 6, but clearly we were giving it everything we had!

This evening we worked on gymnastic movements and holds on both bars and rings, core holds and movements and finished off with a ‘friendly’ box jump PR competition.

44″ box jump

This was my best jump and, in spite of not quite standing still before take off, I am very happy with the progress from 32″ in 8 months.

All this was finished off with some Nxtgen 5 in 1 and a good stretch.

Before I leave it for the day, here’s my closing thought: I very rarely quote my weights, times, distances etcetera. Occasionally I use examples to illustrate progress or scale, but as a general rule I try not to. The logic is simple, whilst CrossFit is a competitive sport and I indeed workout alongside my friends, I am only interested in beating myself. It is easy to get wrapped up in the scores of athletes posting online, but even easier to forget we are all different. Above all this, I believe it is essential to do all of this for the right reasons, and for me that doesn’t involve beating others. So the message is simple, go training, go hard, and beat the old you but ignore everyone else. Enjoy, and good luck!