CrossFit Challenge – Day 2

General – Thoughts and what I’ve been up to

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!


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


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


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!)



Water: 1.5 L
Coffee: 1 Cup
Green Tea: 4 Cups
Other: –


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


  1. Vitamin D
  2. Protein shake: Optimum Nutrition Serious Mass (I use half the scoop on each serving only. as it has too much carbs in it)


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.





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