Speedy metcon...

I wasn't feeling a super difficult workout today so I created a speedy metcon that I had to try and do in under 5 minutes that hit every aspect of my body. Basically the purpose was to train everything quickly just to get back into it from the christmas break but still challenge myself.

4 rounds:

4 KTE
8 Weighted Pushups (20kg)
12 Power cleans (40kg, all the way up, touch the ground in between)
16 Bent over rows (40kg)

4:27

It was great. Challenging in it's own little ways and I tightened up a lot during the 3rd round. Had a mad "pump" going and really struggled my way through that 4th round. It was quick, clean and affected my whole body. Everything is just a little bit sore today so I'm pretty happy with how I went. It's amazing how sometimes you only need just a little bit to experience what you're after.

Don't always go for the biggest and best and hardest route, often you can achieve results from well thought out, smaller or less intricate plans.

Mt "P"Ainsley

Haven't worked out in a couple of days and I thought after having not eaten well for a couple days and also missed out on a lot of sleep that it would be a great idea to run up Mt. Ainsley. For those who don't know it's the highest point in Canberra I think. That's what my grandad told me.

2.9km uphill the whole way. Aim was to run about 7 min kms to get up to the top in 20 mins or so. Managed to pull it of in 19:48. It was a very tough run. I didn't really warm up and that makes a big difference to my body I've decided. I felt very stiff over the first about 10 minutes and my stride wasn't what I expected.
About 700m or so from the top I noticed the gradient double up the hill and that sucked. At that stage I didn't know how far I was from the top. And it took a lot of willpower to smash through that last bit. Finally reached the summit and couldn't be happier with myself as my legs stopped burning and the early morning view was awesome. All of Canberra in one panoramic picturesque view.

No matter how hard the mountain is in life it's always worth climbing it and getting to the top, even if it's just for the view.

Fran, she's my friend.

Thought I'd have another go at Fran today, for those who don't know Fran is:

21,15,9

thrusters
pullups

Previous best time was 4:37, knocked it down to 4:23. Definitely not happy overall. For some reason my grip strength failed me hard on the pullups and that was really frustrating. I've really struggled with pullups the last couple weeks and I can't figure why my grip strength is failing me so badly. But it's something I'll look into over the next little while.

Then afternoon with the boys was hilarious. Watching shnooda trying to make himself puke through :

10 pullups
10 burpees
10 box jumps
10 pushups
10 knees to elbows
100m

3 rounds

And shnooda was fun to watch. And I think made it harder for the rest of us. Justin and I almost vomited because we couldn't control our hunger. Foolish move.

Registration for sectionals kick off today. Looking forward to it.

Practice makes perfect.

Just spent 20 minutes practicing little things today, Wasn't super strenuous but still got a good feeling from it. Handstand push-ups, on parallettes though which were around 24 inch aapart and 8 inch from the ground. Idea was to lower myself shoulder to bar and lock out fully at the top. My shoulders are a definite weakspot with my chest so I used the elastics to hold me up

4 sets
5 reps

Then worked on back strength a little doing rotoating chinups and side-side chin ups.
No real structure here, just did reps as I felt comfortable and pushed my pain threshold a little bit.

Have a crack at the rotating chinups, you move your body up and down, as usual, but also in a clockwise and then anti-clockwise direction.

I don't think I've been this sore before..

After waking up without legs this morning because of yesterdays workout I decided I'd put a little bit of focus on the upper body instead. I'm so sore and I still have 3 days left in my programming before a rest day on Christmas day.

500m Row

Then 3 rounds of:
15 Pullups
12 Ring Dips
9 Cleans (60kg)

500m Row

Definitely think I went a little soft on the cleans, I had way more energy than I demonstrated. Grip strength is quavering a little as well so definitely looking forward to a good rest day. I found it to be a very challending workout as it tested such a large domain of modalities in which to train so I had all systems firing. But I've found that I have more energy lately as well and I'm putting that down to a change in my nutrition. Just eating good simple food regularly and consistently. Plenty of salad, I've never eating so much greenery in my life. But the theory is if I'm putting good stuff in, I'm going to be putting good stuff out too. More on that as I see the results of eating consistently well.

Scared of what?

Today's workout I wasn't looking forward to, even though I put it together myself. I haven't done a whole lot of power training so I thought I'd throw some stuff together with the intention of collapsing at the end, it looked like this:

200m run
25 Hang squat snatch (40kg)
200m run
25 Clean (40kg)
200m run
25 Thrusters (40kg)
200m run
25 Push-Press (40kg)

Looking at it after I'd written it down scared me quite a bit and I thought about changing it to make it a little lighter on me. But I decided that's not how I roll. And as hard as it was to do, and to motivate myself initially to do it, I thought I did rather well. I know I pushed myself through the last 2 exercises but I definitely held back a bit on the first 2. All in all I'm happy I did it and I'd really like to do this one again. As a bit of a test. Again I didn't time myself properly as my timing device is stuffing up a little but I know I could have done better.

I'm glad I pushed through the fear factor and achieved something worthwhile, I feel much better off for it. And I guess you can say the same for anything that will benefit you. The saying goes 'Nothing worth having is easy to get' it's so true. The feeling of having actually done that afterwards was much better after I forced myself to do it.

Don't put something off that's good for you if you're scared of it. You'll be so glad once you've pushed yourself through the pain barrier, whether it's physical or not, and achieved the goal at the end of the road. Take your challenges head on and if you're scared that it's going to be too hard, just imagine how worth it that it's going to be.

Set a pace...

Just a run today.

The ole' Wonnie run. 'Bout 5km, with hills. Didn't time myself today, wasn't the purpose of the run but the purpose was to try something a little different. It was around 25 minutes according to my dad, and that's quicker than usual.

I generally charge gunho into my run with this firm believe that I'll hammer out the uphills and flats and on the small downhills I'll recover, and occasionally that has worked. But lately I've been finding in these hotter conditions it's not working so well and my time has been dropping. So I set a pace.

I don't know how fast or even if it was that even of a pace, all I know is it felt better than going hard yakka for shorts bursts and struggling for longer ones. And I feel like I actually did it in less time, although I'll have to check next time to make certain.

But with your running, rather than trying to flog yourself just to make that time and better yourself only to suffer and end up falling short or just feeling terrible, why not set a pace and maintain that same pace flat, up and down and see what a difference it makes. You'll still make it to your goal, and in much better shape, and who knows, maybe you'll knock off a bit of time.

Same deal with your day to day, try not to go so hard achieving your goals that once you've gotten there, or not even all the way there, you fall...stumble and struggle to recover the energy and desire to make it. Set a pace and make your way there without the detriment.

Good luck.

Anywhere, Anytime, Anything.

Definitely decided that I'll be doing more of these kinds of workouts, so different and a little bit of fun. Had a long day at Globo Gym so I thought I'd have one more rest day, but after getting home and figuring that I should probably do something and that it was too much effort to go back to the gym I decided to improvise. Looking around the house you'll be surprised what you find. For me:

7 rounds:
10 ladder thrusters at around 15-20kg i'd say. (thruster=full front squat into shoulder press)
3 story stair run up
10 pullups (support beam at back of house)
3 story stair run down

It was a relatively light workout, but I had a ball doing it and it just goes to show you what can be achieved with so little in your hand and out of your comfort zone. Never underestimate what you've got going on, you'll be surprised at what you can achieve. The greatest victories have often been won backed into a corner, with little defence left and a cloud of uncertainty.

Use what's in your hand.

Rest Day.

Woke up very tires and very sore, decided to take the day off, I've done plenty in the last few days of workouts to keep me going for a while. Started off with light swim and dynamo stretching in the pool. High knees, butt kicks and that sort of thing. Once I'd dried off I went for the first stretch I've had in 2 weeks. It was an unpleasant experience at first as I tried to work out the kinks and horrific damage I've actually done over the last 2 weeks. But as unpleasantly as I starts it ends so well as you stand up with good posture feeling much lighter than before and also able to do more because my range has been increased. It's a good day after a solid stretch.

Sorry about the late posting as well, but what I've discovered in the time since the stretch yesterday ad posting this morning is a sweet example of how flexibility can be transferred to everyday situations. Follow me on this one. As I said the stretch always starts out painful and hard and think about those experiences in your life where you've done something always. Always had that habit or that pattern in you life. A routine even. And then something comes along and makes you realize, hold on a minute I need to fix this. Anyone who's ever tried to change something in themselves, stretch their capacity or adjust to a changing circumstance would know that it's really difficult to actually adjust yourself and adapt to it. But when you push through the stretch, consistently striving for what you're chasing whether it be touching your toes or bettering yourself, you always come out the other side feeling great, lighter than air and with the ability to take on so much more (a bigger range means increased strength, power, speed, endurance and capacity. Both physically and mentally, and who doesn't want more).

So as painful as it can be sometimes to stretch yourself remember the benefits of the stuggle that you're going through far outweigh just giving up or stopping short. Everyone has the strength to stretch, now find your will.

Don't be afraid to stretch yourself.

"Cindy"

A big thanks to CrossFit Penrith for the first workout I did today. A good solid day at Fitness First (Globo Gym). Felt really good so I decided to train with a 20kg weight vest on and add a bit of a different element to my workout for the morning.
I was inspired by the dynamics of this workout when I read and thought I'd give it a slog:
30 Deadlifts 60/40
3Rounds of (CINDY)
(5 Pull-Ups
10 Push-Ups
15 Squats)
20 Front Squats 40/30kg
2Rounds of CINDY
10 Push-Press 40/30kg
1Round of CINDY
400M RUN

It was a fun solid workout. Very well rounded. I love a good well rounded workout that attacks your every point. Plus the weight vest makes the dynamics of the pullup very different, I kept mistiming my kipping (swinging action) because I was swinging as if i was just moving my body weight. But the added 20kgs was throwing me way off my game so that was something good to try and work around.
I guess it goes to show you that even a little something out of place, or that doesn't belong as such, can be a detriment to your entire effort. That includes your mental disposition to the day (Frustrated, Over-The-Moon), or physical aspects such as injuries or fatigue. But that doesn't just apply to your workout.

Day went on and I met up with the Impact boys down at Wanda beach fitness playground. High wind in the tail but with a good turn out thanks to D-Pac, Chau, Jake and Jake and Joey, it looked like it was going to be a good workout. Oh and credit to Joey, first workout he came down to I thought I'd killed him, he didn't move for a while, but he's shown some great will and determination and showed up ever since. What a man.

WOD: "Cindy"
5 pullups
10 pushups
15 squats
As many rounds in 10 minutes as possible.

Sounds pretty straight forward right? Not really. It's all good for about 6 minutes of going Hard but then the fatigue starts to set in as the boys soon found out. There's energy in the tank, power in the mind and guts but the muscles just won't budge no matter how hard you try. It's a real test of muscular endurance.
Chau pulled off an impressive 11 rounds or so but he didn't look too crash hot afterwards. I finished with 12 rounds, 5 pullups and 10 pushups. Almost 13. Next time.
This is a workout that really requires you to understand your body and your limits so you know how to push yourself and how to time your efforts to hit your best attempt. It's a rythmic workout.

My second point for the day is to learn yourself, inside and out. Discover your limits and workout how to push yourself beyond those limits. Once you start discovering yourself and what you can achieve physically, and how you actually get there, you'll be amazed at how you can apply these principles of your newfound character and are convicted to take ground in every aspect of life because it's not longer your 'limit'.

The sky's the limit? Yet now we have space travel. What's your limit, and how are you going to surpass it?

Who needs legs?

I pinched the idea for this workout from Crossfit Penrith, so a big thank you to them.
400m run
then
21, 15, 9
Thrusters (40kg)
Sumo Deadlift High Pull (also 40kg)
Burpees (my favourite)
then,
400m run

13:46

I'm not sure if that's a good time. It didn't feel like a good time, but that's not the point. Huge focus on power endurance today and it demonstrated in my performance that it's something I need work on. But you only get out what you put in. Today I didn't feel great afterwards and I know it's because I didn't go 100%.

Again I was training at Fitness First, the Globo Gym of Australia. I'm not complaining, they do have everything I need so it's not too bad. But I can be kind of restricted time wise because of the transfer from workstation to workstation and the fact that I'm using a treadmill. I hate treadmills. I really believe if you're going to run, go outside and run. Anyway, Busy looking for a place to throw a climbing rope... Haven't done somthing like that in a while. I think it will be a good workout when I find a suitable place.

Always keep your eye out for those opportunities, they're actually out there, just gotta look for them.

Kiss...

5am starts at Fitness First. Worth it, but tiring at times. I never understood the term Mondayitis until i started getting up at 5am on a Monday.

I put my workout way off into the night, which I don't like to do but motivation was hard to come by, plus I was super busy.

Went for a metcon today, sometimes keeping it short and sweet is the best, and the point gets across really well.....nothing philosophical about that comment.
As follows: 21, 15, 9 of
Box Jumps (24 Inch)
Pushups
Push Press (40kg)
400m Run

Forgot to time it properly but somewhere around 8 minutes, short, but hard. Gives you one of those satisfied feelings at the end, like you've really achieved something. I kept getting strange looks because I was out of breath and going from one place to the next constantly, I guess you're average muscle head doesn't work that hard very often.

An opportunity to demonstrate a difference in my life that I guess highlights the point of individuality, very few people train this way, although it is in my opinion the most effective way to transform your lifestyle. I think through crossfit my desire and heart are demonstrated to how I feel, that being your own person is great, and wanting to achieve something and working for that is awesome and doable.

I don't know, more on that another time I guess.

Whatever you're trying to achieve, doesn't matter what it is. Keep it short, simple and straight to the point. There's no need to complicate things ever, it just makes it difficult (not in a good way) and it takes longer.

K.I.S.S. (keep it simple stupid)

Golf....not a sport.

I decided today that Golf doesn't qualify so much as a sport as just a game. Nonetheless getting up ridiculously early to spend 5 hours getting frustrated has it's moments.

I didn't actually get the opportunity today to train but i was thinking more about the comment I mentioned at the end of yesterday's post about strength and will.
I came across this little revelation almost at the completion of my workout, well, at a few points technically but it dawned on me mostly through the burpees. Now as some may know, and even understand, pushing yourself at an intense level can cause a fairly emotional response and mine resulted in me understanding all of a sudden, that we as men and woman, humans, have the strength. We always have the strength. Physical, menatal, spiritual. To achieve whatever we want.
What we seem to lack though, at times, is the will and this blew my mind mid burpees.
To push through 50 burpees unanswered at the end of a workout is a demanding task and it's very easy to stop and pause for air, and it crossed my mind no doubt there.
But what I found is that even though my heart was pumping and I was physically challenged to my limits therefore allowing the excuse "I can't do it" to creep in, I still completed it purely because my mind was set so much on completing it.

Will is described as the power to choose one's own actions. We all have the choice to achieve what we want, we also have the choice to give up.

People don't lack the strength, it's finding the will to do it.
Challenge yourself, do it, will it to happen, YOU have the strength. Now choose to use it.

Expose your weakness.

I was back at my home gym, the ever popular Fitness First in sylvania. I've no training partners today so pushing myself was going to be interesting.

Having just competed at my first competition I had a few weak links exposed so that has kind of inspired today's workout. I called it "The Weakest Link". Scale it to your needs and ability obviously if you're willing to try it, or just have a crack at it.
I picked 5 exercises that I'm not so crash hot at and 1 strong one and It looked a little something like this:

600m Row
50 Overhead Squats at 30kg
50 Ring Dips (so difficult, clearly biggest weakness)
50 Knees to Elbows
50 Strict press at 20kg
50 Burpees (This was my good exercise)
50 Ring rows (I need to get some video of this one)
600m Row

27:41 and I was on the floor. Getting up from the floor was the hardest thing.
So I struggled my way through just about every aspect of that workout, including the burpees, as a side note, doing strict press before burpees is a terrible idea, makes it 10 times harder.

But for all those looking to become better at whatever fitness level you're after, or any sport, my advice to you is not to focus on your strengths... I mean they're already your strengths. But actually find what you're weakest at, those exercises that make you say "well maybe I'll do them next time", and take those exercises on.
Make them a part of your everday workout and watch as your level grows at an exponential rate.

Remember, It's not that you don't have the strength, you just have to find the will.

Train Hard.

The journey begins!

62 Days until the sectionals for the CrossFit Games 2010 in Aromas California.
Everyday my workouts will involve training which the majority of the population doesn't do. Follow my daily attempts to thrash myself into the ground in the pursuit of achieving the title of 'Fittest Man in the World'.

Learn about the different gyms I visit and meet the like-minded people who share the same goal of improving their fitness and health.
Training can be achieved anywhere, not just in a gym and we'll be looking into ways to achieve that as well.

Today is a rest day and the starting point of a build up to February 13th-14th, the sectional qualifiers for Australia and New Zealand. 2 Grueling days of challenging workouts and I won't find out what they are until the day before.

Train for the unknown and expect the unexpected.