14/3

Today I did Crossfit Open 14.3 and ended up with 128 reps while using the designated weights for the female athletes. I think this is by far my superior result, seeing how I suck at kipping pullups and olympic lifts and overhead things and double unders, which all have been part of the opens this year. Box jumps and deadlifts I can do though, obviously. The first 10 I did unbroken, the next 15 I split 8/7, the 20 I did 5/5/5/5, and the last one I did like 5/5/3/2/3/2 or something along those lines. In the beginning I alternated between sumo deadlifts and regular ones, but then I got too tired to give a shit and did the regular ones since the setup seems to be easier to me. The back was what took me out eventually, although the lack of breath wasn't far behind. Pulse never got over 175bpm, which it hasn't for the whole week, even when running. When I'm fully rested it can be at 180-185 for almost ten minutes, so it just means I'm not performing at my best, and have been feeling quite shitty this week. It's the work practice thingy, and it's about the nazi attack in malmö, and it about lack of motivation after having quit crossfit, and thoughts about whether I should perhaps focus on other things training-wise, things that are more scary (due to having a lot of inversions and plyometrics, and risk  for injury) and are also much more frustrating to learn, but will perhaps give me more room for expression in the future, more joy, and knowledge of my body. This is really inspiring:

https://www.youtube.com/watch?v=M1lgzY-RNSI&list=PLeNH7sZ1nnzburz9XjilQdBq1b6tw15RI

So we'll see about that. But first - plyometric month!

11/3

Since some claim that there is no carry-over from strength exercises to power-based ones (explosive) but the other-way around, I will try doing mostly explosive exercises this month and see what happens. This was today:


Six rounds of:
1. Wall Ball Plank Roll-outs/Plyo Plank Pushup-to-Plyo Pushup-to-Planks
2. Kettlebell Side Presses/Kettlebell Military Presses
3. T-Bar Full Contact Russian Twists/T-Bar Suplex Throw Squat-and-catch to T-Bar Overhead Squat to T-Bar Suplex Throw Squat, etc
4. Pullups/Toes-2-Bars
5. Goblet Pistol Squats/Pistol Squat Crunch Ups

First exercise 20sec on/20sec rest, second exercise 20sec on/20sec rest, etc. After having completed the fifth exercise, for the second round of fives do the alternate exercises. Third round do the original ones, etc.

8/3

Today I did the 14.2 Crossfit Open Workout with half the official weight for men (43kg, I did 20kg). I managed to do 71 reps. My overhead squats are really bad due to my being very tense in the lats, I've been told. I can't even take the 20kg barbell down on my back, and from there push it up into the overhead snatch position! And this was the warm-up in the Crossfit 360 Olympic Lifting Class (basic)! So there you go. And I started out with doing fives chest to bars, which in hindsight did more damage than good, because after one round my grip was totally finished and I had to do singles from there because I was too afraid to lose my grip on the bar and fall down!

7/3

Powerlifting is going good. Crossfit not as well, but hey. I did 132.5kg deadlift with the powerlifting technique, so that went pretty fast. And I did 67.5kg with the bench, and will probably do more soon. Only got a video of 120kg deadlift though, because my battery died.

http://www.youtube.com/watch?v=R_zSEDZ-b2w&feature=youtu.be

28/2

Taking a day off due to my muscle knots aching like a motherfucker. Need to spend less time training and more time on massage, foam rolling, stretching, and such. It's boring and it hurts, but hell, I'm in it for the long run and I'm already so darn stiff, I don't want to make it worse.

Other than that on last weeks power-lifting thingy where we did deadlifts, I did 5 of them (power lifting style, 100kg) in one breath, which was interesting. Good thing there's so much room at the crossfit place, so if I'd fall face-down, hey, it's just the ground and nothing else there!

And yes, 100kg power lifting back squat felt quite good! For sure I thought it would feel more dangerous to have so much weight on your back, yet I felt very sturdy while pulling it off.

18/2

So, on to some results and some food talk.

I was in a powerlifting class (crossfit 360) where squatting was the focus. Next week, which will be my last week I believe, is deadlift, powerlifting style. The former I think I got a pretty good knack for, yet the sumo deadlift I could barely take on 100kg. I hope to get some pointers as to why this is next saturday. The squatting went really well and apparently I've got good depth considering I'm a newbie too, and so it was that I did a single 90kg beyond parallel, and it felt easier than my 80+ regular back squats have felt, so squat 1.5x Body Weight goal is blown away. I cleaned 60kg, which isn't much, but still a goal I had in mind for the month, since it's my bodyweight. I thought I would even be able to clean more, and I probably can if I just get the technique down better. Lastly, I did 2.2x Body Weight regular deadlift (130kg) which just took a try basically, since I never tried doing a single before, and I did a 90cm box jump, which is lame, but then again I'm quite the coward when it comes to jumping, so it still felt good to overcome that height.


Now, pictures:

It's basically what I ate the day I took the picture, and a photo of some of my food and how it's organized. I did some calculations in order to know how much I spend on food, and here they are too (although in Swedish):

5g Inolaxol (1,5k)

2st ZMA (1,5kr)

1st Multivitamin (1,5kr)

1st Vitamin-D (1kr)

1st Pro Biotic (4kr)

10g Kreatin (1,5kr)

12g BCAA (6kr)

1dl Whey (4kr)

3st Omega-3 (2kr)

=23kr

90ml/40g Vetegroddar (1,2kr)

15g Linfröolja (2kr)

30g Rapsolja (1,2kr)

=4,4kr
60g Solrosfrön (1,5kr)

30g Sesamfrön (1,5kr)

15g Rapsolja (0,6kr)

15g Honung (0,6kr)

10g Kokosflarn (0,3kr)

10g Kakao (1kr)

=5,5kr

60g Havregrynsgröt (0,4kr)

100g Bär (5kr)

2st Bananer (3kr)

62.5g Ris (0,65kr)

62.5g Ris (0,65kr)

62.5g Bönor (1,3kr)

375g Grönsaker (7,5kr)

7ml/g Salt (50% sodium)+Kryddor (2kr)

=20,65kr

Random soltorkade tomater, godis, alkohol, kosttillskott, mm (5kr)

=5
==58,65kr
*30 (en månad)
===1760kr

(690kr kosttillskott, 1070kr mat)

And yeah, this is basically what I eat every day, when I get to decide what I eat, and to some extent I do make an effort to not mess it up all that much. And yeah, I could probably spend less than 1000kr/month on food, if I didn't take all those pesky supplements. Maybe I'll stop using the pro biotics and the bcaa - those alone will save me 300kr/month!

11/2

I have done crossfit! After the cold and all. After the cold, I did 2km on the treadmill in 8:26, and during a crossfit workout I did Fran in 6:04 with 25kg instead of 30kg. I'm looking forward to the Team WOD (workout of the day) tomorow, and think I'll be doing more of those and just open box workouts from now on, seeing how fricking hard the workouts are, and I want to be social too. My heart rate monitor awarded me a trophy last week though, after doing crossfit for just a couple of days, since I was in zone 1 for 19min, in zone 2 for 33min, and in zone 3 for 171min.

There's been a lot of thrusters during these couple of days. I did a 57.5kg thruster at one point, and can probably take 60kg, which is my bodyweight. And to think that one of my lifetime goals (in an open office document I have a whole list of these workout-related goals, although I don't check them out very often) for overhead press/clean and jerk was my own bodyweight! Compare this to the idea that one of my other goals is bench press 1.75x my bodyweight! And where am I on the benchpress? Still struggling to get more than 62.5kg! Well, as it is now I am less worried about getting heavy weights over my head than I was before, and I also do enjoy it more than I do enjoy bench press, so I will probably train more on the former and thus get a relatively speaking better result.

And also got damn what nausea I get from cardio intense workouts!