First workout in my new shoes

I have completed my first workout in my new inov-8 bare xf-210.  It's probably psychological but I felt light in my pullups, and felt like I had a better range of motion in my butterfly situps.
The workout was a boxing training workout, bit of running, situps, pushups, skipping, pullups all in all a good sweat out.

The back squat

So part of Monday morning training was strength training, particularly back squat.
3 sets of 6 reps.
After a few warm ups we loaded the bar up to a total weight of 100kg including the bar.
Boom smashed out 6 reps.
Put the weight up to 105kg
Cracked out another 6 reps.
Ok round 3.
110kg, 4 reps going good, I had to dig a little on the last two reps.
Really happy with that.
1.5 x my body weight in back squat for 6 reps.

New shoes!

Just took delivery of my new inov8-bare xf-210's booyah

Weekend of Food

Saturday morning after CrossFit dropped into Southport for some breakfast.
Sol Breads was the location, grabbed the Veggie Delicious (Rattatoullie on toast) and my wife got the Sweet Delicious (banana, quark, pepita, raisins on fruit toast) fantastic food for $7 each serve, (two slices and topping)
Whilst we were there we got a brochure for a new pizza place called Eco Planet Pizza.
We made lunch at home, some Quasadilla.
For dinner we ventured off to Main Beach and ate at Lemongrass Thai, very nice.

CrossFit Open Wod #1

Saturday morning session @ CrossFit Urban Energy Southport.
So who hasn't done WOD #1 yet?
Um that would be me....
WOD #1 is 7 minutes max burpees.
Not just any old burpee will do.
Guidelines: must touch with both hands overhead 6 inches above reach, must touch torso (chest) to ground.
After 7 minutes of blurred movement and gasping for air I managed 72.

Sharing is Caring

So yesterday (Thursday) I went up to CrossFit Urban Energy for the pm session, a few weeks ago I invited my friend Chris to come and try it out, finally the opening in his schedule had arrived.
Before the session we were all just hanging out trying to do handstand walks.
Warm up, 400m run 30 situps, 2 lengths of the gym floor overhead lunges, knee to floor, then another 30 situps.
A bit of movement training, then it was 2 minutes of kettlebell swings @ 16kg I got in the vicinity of 40-50.
The Wod
800m run
30-20-10 pushups and double unders
800m run
if you can't do double unders, then you double the quantity and then triple it for single jumps, so it was 180-160-60

I was feeling pretty energised, I did my 800m my pushups my skips (singles) then the 800m, on my last lap my friend Chris had just completed his first lap so I did an extra one with him.
Finished that off with 2 minutes of situps.

Benchmark Wednesday - Elizabeth

Love Benchmark Wednsdays, today we did Elizabeth.  This is one tough Mutha of a WOD.
21-15-9 : Clean and Squat @ 40kg paired with Ring Dips.
It's great to have a spotter to keep count for you because you get lost in trying to breath and lock out in your squat and keeping the elbows out in the clean.
This WOD left me breathless, when I'd finished I retired to the floor on my back regaining my breath.
http://wodstack.com/users/1998

Leftovers for lunch

This is a delicious quinoa pilaf, with roast vegetables.  Quinoa with onion, capsicum, mint, coriander, raisins, parsley, coconut and bragg.  Vegetables, potato, sweet potato, pumpkin, yellow squash and eggplant.

Devine desserts

Amazing raw organic vegan cacao dessert from a fantastic cafe in burleigh called fRom eArth and Water, also pictured is the lime ' cheesecake'

Dinner at Justin Lane

Delicious pizza and rocket pear and pecorino salad.
www.justinlane.com.au
Olives and goats cheese, divine.

Lunch

Leftovers, nice and healthy, few slices of pizza, gourmet of course, no pizza franchise produce

Pre, during, post workout

I have been using this product as a pre, during and post workout (if there is any left in my bottle) it fuels up the muscles and floods them with amino acids.
Weight Management Supplements - Syn-Tec's Synabol (Amino Acids Electrolytes Q10 Cellular Energy)

Post workout Protein consumption

For my post workout protein hit I'm taking this product.
Protein Powders - Synthesis 90% Protein (Whey Protein Concentrate & Calcium Caseinate)
I have found it to be a great product, currently enjoying the Chocolate flavour.

Monday Morning Sweat

Love a good Monday morning workout.
My wife was training PT with her trainer Revie from UrbanBabes at 6am at our 'Box' so we rolled in together.
As my trainer was putting the WOD up on the whiteboard as we were rolling out on the physio rollers, we were looking at what he was putting up there and wondering if he was going to stop writting.
I was pretty happy that I got 10 consecutive pullups.

http://wodstack.com/workouts/24942-monday-morning-sweat

Refuel - breakfast

After that long surf I was pretty hungry, so off home to sort out some food.
Ended up with Sourdough toast, mushrooms, avocado, rocket, baby spinach, baked beans and a little bit of fetta cheese for good measure.

Weekend activities

Saturday morning, my wife got up to go to her CrossFit beach session with Urban Babes.
I checked the surf online, didn't look all that appealing at the beach that she was heading to.  So I jumped back in bed for another hour or so then decided I'd go check the surf at Burleigh.  To my delight this is what I saw (might not look like much in the picture) but I ended up surfing for 2.75 hours.  Haven't surfed for that long in a while.  Was great to get out in the water and catch waves, and plenty of them.  I told my brother and another friend that I was heading out for a surf.  They appeared out there after a while.  I would have stayed out longer but I was getting pretty hungry and my muscles were asking for a break.
I'm quite certain that my CrossFit training attributed to my being able to stay out and paddle around and catch waves for over 2 hours.

Where the WOD lives

So I've joined Wodstack.com - now my WOD's will be posted there.

http://wodstack.com/users/1998

Creamy Polenta with Vegetable Ragout and Red Pepper Coulis

I found and made this dish especially for Valentines day this year.  It is quite rich, but very tasty.  This is what it looked like the day after on my plate at lunch.

Benchmark Wednesdays

Benchmark Wednesdays are a good time.  Most of the time, it all depends on the WOD (Workout Of the Day)
On Wednesday the 15th of February we did Eva - 800m run, 30 KB swings (16kg/24kg) then 30 pullups.  Repeat until time (40 minutes)
This was quite challenging, the run is not fun (I'm not into running, I play soccer, I sprint, walk and only run short distances) Kettle Bell swings are OK, it's the pullups that tie me in a knot.  I really need to work on pullups.

In the begining

This adventure into CrossFit started in November 2011.  A friend of mine had been in the process of moving his gym to a new location.  He invited me to the open day.  I went along and had a look at the new facilities and joined in for the introductory WOD.  It was certainly different to any other workout I had done previously.
Here is the Facebook page of the 'BOX' where I get my sweat on.
https://www.facebook.com/pages/CrossFit-Urban-Energy-Southport/173907016046829