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Blogging
Daily blogs can be hard to manage so the King Edition will only be updated whenever I have time. But please leave comments or drop us an email if you’re interested in any projects or events you believe the King Edition should cover.
Blogging inspired me from reading other training blogs. Here is a list of the blogs (click on the blog image to assess the blog) I follow coz “Knowledge is the food of the soul”
Anywhere Fit by Blair Morrison
An awesome athlete who comes up with some weird and wonderful outdoor workouts.
b3athlete – "BIGGER, BOLDER, BRAVER" by Andrew Hewison
An aussie blog I stumbled upon. There’s not many aussie blogs out there. Andrew trains at Schwartz’s Crossfit Melbourne.
Chelsea Ryan
A great blog, Chelsea also puts up video of all her WOD she got to regional’s but just missed out on the games. She follows OPT’s training.
Fitbomb
This is probably one of my favourite blogs. A daily blog on up to date Crossfit news.
Quest For The Games by Steve
Steve also just missed out on making it to the 2011 games coming in 4th for his region. He also follows OPT’s training. Almost all OPT follows have blogs.
SicFit Blogs
Blogs from Freddy "One World" Camacho, Henry "FitBomb" Fong, Kate "Killer" Rawlings, and "Omaha" Ricky Frausto. Great read and insight into other training methodologies.
Unscared by Brian MacKenzie
Great read based on Crossfit Endurance and prose running techniques.
Strive to be fergilicious by Sage Burgener
Funny blog where Sage breaks down the art of Olympic lifting.
One World 40 Plus by Freddy Camacho
A blog that started on 14th August, should be a good read by Freddy
Pat Barber
Just started reading Pat’s blog, he's been crossfit since 2004 so it'll be great to get his insight in how things have developed.
Tuesday 9th August 2011
5:00PM Crossfit Townsville
5 rounds for time:
3 Muscle Ups – Purple band
6 Squat Snatch 50kg
9 Toes to bar
Not a bad WOD. I like WODs with olympic lifts coupled with a gymnastic movements. I really like snatches need to open my hip more thou. Time of 12.13mins.
Whole 30:
Breakfast: 3 eggs + avocado + tuna + 2 cups of coffee
Lunch: leftover chicken curry
Dinner: Grass fed steak + sweat potatoes + zucchini + capsicum all grilled on the bqq.
I think I need to eat more, or take in more fats coz I’m feeling pretty weak. I decided on a mandatory rest day for Wednesday, because I’ve trained 3 in a row and I need the rest. Recovery is just as important as rest some say even more important. Last night I got to bed at 8:30pm and woke up at 7:00am, I needed that.
Monday 8th August 2011
5:30AM Anderson Park
Warm Up
450m run
2 rounds:
30secs push ups
30secs squats
30secs static lungers
30secs clapping pushups
30secs jumping squats
30secs jumping lungers
450m 35kg sandbag run
Partnered up with a 35kg sandbag:
2 rounds:
10 back squats
10 push presses over head side to side
10 thrusters
Work:
1 x 20m hill shuttle run
2 x 20m hill shuttle run
3 x 20m hill shuttle run
1 x 20m hill shuttle run with sandbag
2 x 20m hill shuttle run with sandbag
3 x 20m hill shuttle run with sandbag
2 x 30secs of sandbag back squats
1 x 20m hill shuttle run
2 x 20m hill shuttle run
3 x 20m hill shuttle run
2 x 30sec of sandbag push presses
1 x 20m hill shuttle run with sandbag
2 x 20m hill shuttle run with sandbag
3 x 20m hill shuttle run with sandbag
2 x 30sec thrusters
1 x 20m hill shuttle run
2 x 20m hill shuttle run
3 x 20m hill shuttle run
1 x 20m hill shuttle run with sandbag
2 x 20m hill shuttle run with sandbag
3 x 20m hill shuttle run with sandbag
450m sandbag run
What a turn out, the morning boot camp crew just grew exponentially over night, where did all these people come from and not everyone was there a few had a rest day after yesterdays run. I was having a chat to a fellow boot camper after the 10k run who doesn’t want to be mentioned who said “what was Friday’s session about, that was a bit of a soft session but I don’t want to let Stricko know coz he’ll pick on me”. Well this session had a very nice “welcome back to boot camp” feel. The legs copped a flogging, even during the warm up going from a jumping alternate lunge straight into a 450m sandbag run, wow. The sandbag exercises were a bit awkward to handle and pass around. This was a heavy metcon session with the maximum amount of rest during sets was 60-90sec.
5:00PM Crossfit Townsville
Push press 2-2-2-2-2 (80-90-95-100(1)-90)
Partner Wall Ball Ladder (30lb ball) 4:43mins
I haven’t gone heavy overhead in a while so I headed along to this session even after a solid morning boot camp. My dip drives got slower as the weight increased. Great finisher with the partner wall ball ladder, I didn’t know 30lb ball existed.
Whole 30
Breakfast: 3 eggs + grass fed steak + 2 cups of coffee with coconut cream
Snack: Tuna + avocado
Lunch: Huge salad + grass fed steak + grapefruit
Dinner: Chicken curry + veggies + banana
Great recovery after the 10k, not sure if it’s the Whole 30 but I felt good to go Sunday afternoon. I know from previous experience it would normally take me at least 1-2days to recover after a 10k.
I had a huge sugar craving on Sunday afternoon, so I grabbed a bowl and filled it with walnuts, hazelnuts, blueberries, strawberries, coconut flakes and pour coconut cream onto it. It wasn’t that good, but satisfied my craving. Bec cooked up a chicken curry last night that tasted great and she’s thinking about giving the Whole 30 a go. When I first started the Whole 30, she was wondering about the benefits from the program and I told her that you no longer get the high and low energy swings during the day and that you’re constantly on a buzz. Her response “I felt like shit today, I had a brownie and now I feel awesome”. She cracks me up, but she took some time to read the manual and now understands the concept.
Sunday 7th August 2011
Fittest crew in Town
10k's in 52.41mins. Thank goodness that run was over. I had nothing left and felt delirious when I cross the line. After a fast start I struggled to maintain the pace and felt like stopping along the way due to sore legs and blisters on both feet, but I'm glad I gave it a crack. Like Bryce said "it least its not Bull". A great turn out by the Fit Solutions and Crossfit Townsville Crew some awesome times by all, we were definitely the fittest Affiliate out there. Thanks to Stricko for organising all the sign ups. (click on the photos to make them bigger)
George and Simon
Stricko strolling in after walking the 10k
LucaSansalone & Errica Fforde talking Whole 30 thanks for the advice guys
Alison Muller, Kelly Emily Hastie & Jeremy Moffat aka the Windy Wizard you forgot the tape/Vaseline again
Gavin Bradtke aka Nugget with his beautiful family
Wayde Chiesa & Cassandra Webb a stroll in the park for these speedsters
Rubes and Kevs stretching out
Kylie Maher aka K2 with her handsome son
Friday 5th August 2011
5:30AM Centrals Grounds
An awesome fun filled session which consisted of sprints (long and short), the agility ladder + Med Ball Burpees, Tackle Bag Hits and Leg raise sit ups. Great team work by all especially on the tackle bag.
For breaky I had 3 eggs + grass fed steak + cup of coffee, lunch leftover steak + salad, snack tin of tuna + apple and for dinner fish + home made sweet potato chips + green beans.
Great advice from Chris Speller during an interview before the 2011 Crossfit Games.
If you could give someone just getting into the sport a piece of advice, what would it be?
Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you want it. And when you are there, you will want it higher.
Don’t define yourself by your numbers and your times. Define yourself by who you are and what you are about. CrossFit is something that you do, it is not who you are. That can help keep things in good perspective.
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