TODAY
After the last few days my body was screaming for a day off - felt achy but kinda like the feeling as I know I've worked out.
Brekky
Hot lemon
Two eggs
Black beans
Snack
Blueberries
Banana
Lunch
Small bowl of sausage tomato casserole
Chicken salad
Cuppa tea
Snack
A few doritos (bed)
Dinner
Vietnamese rolls with tofu/ egg
Drink
1/2 bottle red (to thin the blood)
Back to exercise tomorrow - this blog is helping!
Thursday, 19 April 2012
WEDNESDAY 18th
Breakfast
Hot lemon water
2 Eggs
Black Beans
Snack
Two handfuls of nuts
Lunch
3 Hard shell tacos (chicken/beef)
Dinner
Steak & veg
Exercise
Warm up
800m rowing - (3m12s)
Pull up squats
25 kg x 12 (trial)
Pull up squats
25kg x 15
500km run @ 16km
Ring dips x 15 (own weights)
500km @16km
Pull up squats 25kg x 15
500km @ 13.5km
Ring dips x 15 (own weights)
500km @ 15.5km
Medicine ball squat thrust - 20kg ball x 30
Time - 17m25s
Training session with Steve (PT) - definitely work harder to impress. Felt sick from 4 minutes on - real high intensity exercise. Dashed to the toilet as I thought I was going to poo myself - almost complete control of my bodily functions. Take me a while to recover. I can see how this kind of exercise can boost fitness and strength.
Kinda worries me that I'll stop doing it as it is such high intensity.
Whilst it was hideous I feel like I'm learning more about Cross Fit and it principles (it's scarily hard).
Breakfast
Hot lemon water
2 Eggs
Black Beans
Snack
Two handfuls of nuts
Lunch
3 Hard shell tacos (chicken/beef)
Dinner
Steak & veg
Exercise
Warm up
800m rowing - (3m12s)
Pull up squats
25 kg x 12 (trial)
Pull up squats
25kg x 15
500km run @ 16km
Ring dips x 15 (own weights)
500km @16km
Pull up squats 25kg x 15
500km @ 13.5km
Ring dips x 15 (own weights)
500km @ 15.5km
Medicine ball squat thrust - 20kg ball x 30
Time - 17m25s
Training session with Steve (PT) - definitely work harder to impress. Felt sick from 4 minutes on - real high intensity exercise. Dashed to the toilet as I thought I was going to poo myself - almost complete control of my bodily functions. Take me a while to recover. I can see how this kind of exercise can boost fitness and strength.
Kinda worries me that I'll stop doing it as it is such high intensity.
Whilst it was hideous I feel like I'm learning more about Cross Fit and it principles (it's scarily hard).
Tuesday, 17 April 2012
Day 2 - going well (minus the wine)
Breakfast
Half lemon hot water
2 eggs black beans
Tea
Snack
Two handfuls of mixed nuts
Lunch
Tuna salad with corn, beetroot, lettuce, olive, celery
Snack
Roast chick peas
Dinner
3 glasses of red 1/2 chicken Beetroot salad and bean salad 3squares dark choc
Workout
800m row - 3m03s
1km run - 3m42s
Power lift 58 kg 12 reps x3
Kettle bell swings 15 reps (24kg)
Pull kettle bells 12 reps (28kgs)
Lunges 15 reps (20kg)
Dips 12 reps X 3
Crunches 25 scissors 13
(7kg) ball crunches 14
(12kg) plank pull up crunches
8 inverted sit ups
Enjoyed the work out today - definitely take it easier training when I'm not with Stephen - training with him tomorrow feel a bit anxious as it's the second and kinda know what to expect (nausea, tiredness and feeling of achievement). Went a friends for dinner, she was warned to put on a no carb spread from a friend who is doing a similar thing. Need to stop drinking as much - find it difficult to say no to it. Defo didn't need the choc.
Half lemon hot water
2 eggs black beans
Tea
Snack
Two handfuls of mixed nuts
Lunch
Tuna salad with corn, beetroot, lettuce, olive, celery
Snack
Roast chick peas
Dinner
3 glasses of red 1/2 chicken Beetroot salad and bean salad 3squares dark choc
Workout
800m row - 3m03s
1km run - 3m42s
Power lift 58 kg 12 reps x3
Kettle bell swings 15 reps (24kg)
Pull kettle bells 12 reps (28kgs)
Lunges 15 reps (20kg)
Dips 12 reps X 3
Crunches 25 scissors 13
(7kg) ball crunches 14
(12kg) plank pull up crunches
8 inverted sit ups
Enjoyed the work out today - definitely take it easier training when I'm not with Stephen - training with him tomorrow feel a bit anxious as it's the second and kinda know what to expect (nausea, tiredness and feeling of achievement). Went a friends for dinner, she was warned to put on a no carb spread from a friend who is doing a similar thing. Need to stop drinking as much - find it difficult to say no to it. Defo didn't need the choc.
Monday, 16 April 2012
Day 1
Breakfast
Two eggs scrambled, black beans and hummus
Snack
Roasted chick peas
Lunch
Chicken salad with capsicum, beetroot, corn, tomatoes and avocados
Dinner
Roast chick, roast veg
Dessert
Couple mouthfuls of vegan cheesecake and two glasses of red Could of done without the red easing myself into the chronicles.
Exercise
800 meters on the row machine (3m21s)
Power lifts @ 45kg 12 lifts 3 reps
Box jumps x12
Pull ups squats 28kg kettle bell x12
300m run @ 15.5 kph
Overhead weights thrust 18kg x 12 3reps
Time - 10m11s
Felt a little sick after the reps and took me an hour to come round but generally all good. Did these same exercises last week with my trainer and it just under a minute faster. 1x12 plank pull up stomach crunches with 12kg kettle bells 1x11 sit up overhead with 7kg weight on ball thingy
Overall good day could have skipped cheesecake and wine
Two eggs scrambled, black beans and hummus
Snack
Roasted chick peas
Lunch
Chicken salad with capsicum, beetroot, corn, tomatoes and avocados
Dinner
Roast chick, roast veg
Dessert
Couple mouthfuls of vegan cheesecake and two glasses of red Could of done without the red easing myself into the chronicles.
Exercise
800 meters on the row machine (3m21s)
Power lifts @ 45kg 12 lifts 3 reps
Box jumps x12
Pull ups squats 28kg kettle bell x12
300m run @ 15.5 kph
Overhead weights thrust 18kg x 12 3reps
Time - 10m11s
Felt a little sick after the reps and took me an hour to come round but generally all good. Did these same exercises last week with my trainer and it just under a minute faster. 1x12 plank pull up stomach crunches with 12kg kettle bells 1x11 sit up overhead with 7kg weight on ball thingy
Overall good day could have skipped cheesecake and wine
Sunday, 15 April 2012
I'm beginning documenting everything I do in terms of my health and fitness. I read somewhere that to succeed and achieve with your health you need to measure and track constantly what you are doing.
I've also begun a training program focusing more on CrossFit - I've been doing a number of the exercises with kettle bells but I need to advance and learn more of the exercises. I've always done Cardio work and whilst I enjoyed it I saw very little results and change in my body but in the short time using kettle bells I've noticed a marked difference. I now do very little cardio and focus much more on strength and conditioning and spend far less time exercising.
Anyhow I guess this blog is my journey to learn the CrossFit program, how to eat, about my body and understanding/ appreciating it in the process.
I've also begun a training program focusing more on CrossFit - I've been doing a number of the exercises with kettle bells but I need to advance and learn more of the exercises. I've always done Cardio work and whilst I enjoyed it I saw very little results and change in my body but in the short time using kettle bells I've noticed a marked difference. I now do very little cardio and focus much more on strength and conditioning and spend far less time exercising.
Anyhow I guess this blog is my journey to learn the CrossFit program, how to eat, about my body and understanding/ appreciating it in the process.
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