Here you can find information on my daily training routines, including but not limited to, exactly what I have eaten on the day, the supplements I am taking, WOD workouts I am doing and my routines.
Background and why am I doing this challenge
I joined CrossFit on casual basis around 2013. I would attend once a week or so, without any structure, diet or supplement plan, mobility workout and tracking of my progress.
CrossFit was just one of the many sports I was doing at the time and I didn’t take it serious at all. It was just a gap filler for when I wasn’t doing any other sport.
After an ankle injury, followed by another injury on a parachute jump, I stopped CrossFit after just a few months. I did do the odd session now and then, with awful mobility and posture.
I had set a goal for the 2nd half of 2016, to train from zero at a boxing club with the aim of competing. I was training several times a week, including sparing and pad-work etc. During one of our sparing sessions, my biceps tendon teared, followed by a deep heat sensation and pain. I could barely bend my arm for several weeks and couldn’t even do a single pullup or lift any weights.
I have slowly recovered after doing many recovery exercises. If my readers are interested in these bicep tendon tear recovery workouts, then please contact me and I will put them up for you.
As per now, my bicep has not recovered 100% yet, and I still feel the pain on the same area when doing several pullups or any other bicep related workout.
I am using CrossFit as a tool to recover (I know what you’re thinking, CrossFit is meant to me dangerous etc… That is all nonsense. CrossFit is very scalable and I am scaling down the workouts to accommodate my injury) I will be doing a lot of mobility training while increasing strength and endurance at the same time.
I believe that some injuries can get fixed with the right workout, without the need to completely abandoning fitness to “recover”
In a nutshell
I love making videos, and this project will get me back into creating videos
I love fitness and like to improve my fitness
I love blogging
These videos take a lot of time to edit, and I am aware they are not structured very well at the moment, however, I will be changing the style as I go along.
In order to keep the project going and consistent, all the events are happening 7 days before the sharing date. (To make sure I have enough time for editing etc)
I love constructive feedback. I would like to share what I do / eat throughout the day etc. with the world and I hope others will learn from what I do, while I learn from their feedback as well
Wakeup time: 5:30 AM
Sleep duration: 6 Hours
How am I feeling: I don’t want to get out of bed! Why am I doing this!
On waking up, I felt a bit nauseous, I am think it was because of the late protein shake intake! J
All feedback are more than welcome. I am constantly looking to improve!
The video format will change during the challenge. I might do like a whole day vlog format and some more planning. Each article / video at its current state is taking a few hours to edit etc. I am hoping the process will speed up once I have some sort of system in place.
Today’s program:
Arrived at the gym a bit earlier and performed some basic mobility training.
I didn’t perform very well compared to other team members. To be exact, I came last! J But I felt so great after finishing the workout! I know it sounds a bit corny, but I felt I was ready to face any obstacle in my path at work.
This is one reason I prefer to do a WOD in the morning. Just puts you in a very positive mind-set for the whole day.
My CrossFit Workout Of the Day (WOD)
The first workout was all about gymnastics.
In gymnastics you ask the question: How do I move my own body through space and time?
It’s all about manipulating your own body through space and time as oppose to weight lifting where you would move an outside weight through space and time!
Gymnastics
Each movement should take between 30-45 seconds. (Max 2 minute window)
L-sit hold (Hold 5 seconds, rest, then repeat)
Handstand hold against the wall 35-60 seconds
Repeat for 12 minutes (Should give you 3 rounds of 2 minutes of each workout)
WOD – 4 rounds
14 alternating dumbbell ground to overhead or dumbbell snatches
14 v-ups
400 meter sprint
Repeat 4 times for TIME – 25 minute cap
Tips
L-sit hold – Get into a nice upright position (using a pair of box jump, chair or 3x plates on either side of you) Push your bum back, raise your feet as high as you can and hold it (This will set your abs on fire!)
Handstand holds (How to do wall-climbs and handstand holds – CrossFit Style)
How to do alternating dumbbell ground to overhead
How to do dumbbell snatches
Learning how to do push-ups / Chin-ups for the first time
Food and Drinks
Overall
I was away for dinner / breakfast. By the time I arrived at my destination my only option was a takeaway. (Well, could had gone to a supermarket!)
Drinks
Water: 1.5 L
Coffee: 1 Cup
Green Tea: 4 Cups
Other: –
Food
Pre-workout: None Post-Workout: Handful of blueberries Breakfast: 3x large eggs, sweet potatoes, coconut butter, spinach Snack #1: ½ avocado Brunch: Protein shake
Octopus (100g), sweet potatoes, handful of olives, broccolis, cauliflower and baby carrots, all mixed in virgin olive oil with a squeeze of fresh lemon, washed down with coconut water with added cinnamon Snack #2: Yogurt with chocolate chips! (This is not at all healthy! But was nice J ) Snack #3: handful of blueberries + carrot sticks (raw) Dinner: Take-away Roast Duck + mussels + roast vegetables + tiny amount of white rice with coconut milk
Supplements
Vitamin D
Protein shake: Optimum Nutrition Serious Mass (I use half the scoop on each serving only. as it has too much carbs in it)
Conclusion
I understand the protein shake I am taking at the moment is not exactly paleo, but I did mention on Day 1, that I am doing some variety of paleo.
I will measure my heart rate at further sessions, where possible.
