Next Level

So I've taken my supplementation to the next level, after using the same supplement stack for the past 14 months, it's time to take it up a notch.
Moving from Synthesis Protein by Syn-Tec to Glyco-Whey Protein by Syn-Tec.  Stacked with pure form Creatine and Beta-Alanin.

Rock up to CrossFit Nobbys Beach on Monday morning and training has been pushed to the next level.  I've been put into the 'Performance Training' group.  One of the WOD's from Monday was 5 rounds for time of - 7 x 40kg full snatch + 15 Wall Balls @ 10kg and 10 feet height.

Today was run 800m then 50 x 24kg single arm kettlebell snatch followed by another 800m run.
WOD 2 was - 4 rounds for time capped at 12 minutes.
20 x HSPU + 30 TTB

I got two full rounds + 20 HSPU + 18 TTB.

Good times are rolling.

Lifting things

Monday morning madness :)

70kg OHS (overhead squat) done pretty easily.

70kg power cleans 3 rounds of 5 reps with max strict pullups in 3 minutes with 1 minute rest between rounds.

5 power cleans, 3 pullups
5 power cleans, 15 pullups
5 power cleans, 9 pullups

Feeling good, powering on, it's the 'silly season'

Probably the leanest I've been in a long time.

Weighing in at around 74kg.

Accomplishment

This morning during warmup we did muscleup technique and progression.  My first real attempt during training on the rings, BAM! I'm up!!!  missed the next two.
On my second attempt, BAM! I'm Up!!, back down and BAM! I'm Up!! missed the third one.
Third attempt, BAM! I'm UP!!, missed the next two.

Very happy to have gotten 4 out of 9 attempts today.  Kipping as much as possible to get there, but got there nonetheless.

Pullups

I think I've found my preferred bar for doing pullups, we had a WOD on Tuesday that required 25 pullups and 15 burpees, by 3 rounds. I surprised myself with going the first 25 unbroken!

Getting closer to getting the doubleunders too....

Practice practice practice

The WOD 11th May 2012

Today we had a bonus, we had WOD a. and WOD b.
WOD a. was a 10 minute AMRAP of: 15 OverHeadSquat (20kg Barbell) and 15 Kettlebell swings @ 24kg followed off by a 200m jog/walk/run whatever you could make your body do when you are trying to get your breath back.
I got through 3 complete rounds plus 15 OHS and 5 KB swings

After a little break it was on to WOD b.
30-20-10
Skips(double unders) or 90-60-30 singles (I'm still doing the singles) with that is Burpees 30-20-10.
So first round is 90 skips and 30 Burpees !!!!
4 x Chest to bar pullups then
Second round is 60 skips (I did 90 by mistake) and 20 Burpees
4 x Chest to bar pullups and then
Third round is 30 skips then 10 Burpees
finished with 4 Chest to bar pullups

Recap - what's been going on

So I just read my friends blog about her recent zone/paleo diet.  She has done very well in the last four weeks, so a big shout out to her. http://shielarae.blogspot.com.au/
So long before I knew that CrossFit was in Australia I had been seeing her updates about CrossFit and things like that, it did pique my interest but it took a long time to get me to a CrossFit venue, as it turned out my friend re-located his gym and was now offering CrossFit.  Perfect, time to check it out.  All I can say is WOW,  this has been a life changer.  I was so bored with the gym, doing RPM class on Tuesdays, pushing weights around a few other days a week, the only thing I really did enjoy at the gym was the yoga on Saturday mornings.  It was great to get in there on a Saturday morning and stretch out, have breakfast relax then go kick around with my mates in the afternoon on the local junior soccer field.

At first when I started at CrossFit Urban Energy, I got hold of a 20 visit pass, so I rationed them out, I did two sessions a week for the first 10 weeks.  After that I went unlimited, since February I have been attending no less than 3 sessions a week.  Every WOD is a challenge, a good challenge, sometimes when Coach writes it up on the board in the morning, we are like 'What?' we are going to do 'That' Ok lets get this WOD.
By the end of it I'm like, Holy Moly that was hard, but I'm done now so High Five to me!
Some clothes feel tighter (mainly shirt sleeves wrapping around my biceps) and some are loosening up.

Training CrossFit is now my favourite thing to do after playing soccer.  That reminds me, I haven't been for a surf in a while, gotta get that board out in the water soon!

Hipstergram

Just for the heck of it I joined instagram, my first reason was to just have somewhere to put pictures of nice cars I have spotted, but I ended up dumping a few other pictures on there also.
User name gopal_golpster