Bert's Crossfit Journal

[Bert Brams]

Originally Posted by Scott Jenkins

Yes we cannot complain too much about eating like this. Really going to try and not mention sausages for at least today, I would hate to be nicknamed something with sausage in it.

CF is betting on too many horses, its impossible to bring up all your weaknesses without forgetting other things and getting behind, even if you have the time to do everything your recovery would never be able to handle it. The powerlifting would certainly give you the strength at the qualifier, maybe hit that then make sure you get the running involved straight afterwards.

Sorry man, my mind is already working on something.
You're lucky I'm more of a "stab in the dark" joker

I think I've got the strength to do "okay" at the qualifiers(although my squat, front squat and press have taken a huge dive), but at a powerlifting contest in Belgium I'd need to be a little better ... not much though, because the competition level here is pretty laughable, minus a few strong guys who are in a league of their own.

Really need to correct my running. Went for a "run"(read: 5 x 100 meters jogging tempo)yesterday and my toe hurt immediately afterwards. I feel a huge need coming up to just say "F it" and go start hill running again and ignore the pain.
First I need to get me some vibrams, I think they will strengthen my feet a lot and improve my shytty running mechanics.

Where's the time when I was the best runner in school? Luckily I'm not as fat as the rest

[Bert Brams]

Thursday @ SL's

Mobility circuit

Circuit 1:

Squat thrust with DB's
Body rows
Pushups

5 rounds, 10 reps each

Circuit 2:

DB Thrusters
Face Pulls
Band Pull-Aparts

4 rounds, 25 reps each

Some rehab stuff

Comment: Nothing too exciting. Doing some active recovery and trying to make everything improve. Shoulder is doing better, I might add. If this keeps going I will reintroduce barbell pressing next week.
Tomorrow some squatting and hopefully deadlifting.

[Richard Vanmeerbeek]

Meticulous work, I hope you're recovery is going smoothly Bert. I've been completely out of the loop with school starting again this week !

[Bert Brams]

Originally Posted by Richard Vanmeerbeek

Meticulous work, I hope you're recovery is going smoothly Bert. I've been completely out of the loop with school starting again this week !

I noticed mate. Luckily you got a ton of travelling in before this year.

Hope you'll get back on track asap!

[Jesse Emers]

Good to hear about the shoulders Bert, I hope they keep improving. I saw you mention nut paste a couple posts back. I call it nut butter here and I make it all the time at home, alot cheaper than buying premade. If you have a food processor, let me know and I'll tell you more. Its extremely easy to make and the only ingredients are whatever damn nuts you like.

[Bert Brams]

Originally Posted by Jesse Emers

Good to hear about the shoulders Bert, I hope they keep improving. I saw you mention nut paste a couple posts back. I call it nut butter here and I make it all the time at home, alot cheaper than buying premade. If you have a food processor, let me know and I'll tell you more. Its extremely easy to make and the only ingredients are whatever damn nuts you like.

Hmm ... now that does sound interesting.

The best(and most expensive)nut butter I have is almond + hazelnuts("cob nuts").
You don't add anything to it, right?
The jar's ingredients are simply nuts and a tiny bit of salt, the oil is formed naturally.

I will be on the lookout for a decent food processor.

[Jesse Emers]

Originally Posted by Bert Brams

Hmm ... now that does sound interesting.

The best(and most expensive)nut butter I have is almond + hazelnuts("cob nuts").
You don't add anything to it, right?
The jar's ingredients are simply nuts and a tiny bit of salt, the oil is formed naturally.

I will be on the lookout for a decent food processor.

Correct, I don't even add salt to it, although you could if you want. Actually I have been adding cinnamon to my last few batches, which makes it taste better IMO and isn't bad for you. My favorite blend so far that I can remember was an almond/walnut/pecan with a little bit of cinnamon. I would eat it by the spoonfull.

[Bert Brams]

Originally Posted by Jesse Emers

Correct, I don't even add salt to it, although you could if you want. Actually I have been adding cinnamon to my last few batches, which makes it taste better IMO and isn't bad for you. My favorite blend so far that I can remember was an almond/walnut/pecan with a little bit of cinnamon. I would eat it by the spoonfull.

You're working on my appetite mate ... Gonna check our very generous supply of household equipment tonight to see if there's anything useful.

Friday @ SL's

Mobility circuit

Speed Front Squat

Bar x 5
Bar x 5
60 x 5
80 x 5
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2
80 x 3
80 x 3

Snatch High Pull(practice)

Bar x 6
Bar x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6

Speed Front Squat(2-second pause at bottom on every rep)

60 x 6
80 x 6
70 x 6
70 x 6
70 x 6
70 x 6

Comment: I also did shoulder rehab stuff or kettlebell bentover rows with 2 24k KB's between every set of every exercise. Don't know why, just did.

High pulls are tricky. It is difficult for me to learn how to start the second pull on the olympic movements(from the "pockets", like Leon told me). Doing my best in setting up the best position during the first pull. Jumping becomes way more difficult ... perhaps I'm not sticking out my butt far enough to the back and I stand upright far too much, not getting enough range of motion to jump? Just thinking out loud.

Tons of stretching afterwards.

[Tommi Katila]

Just suffered through your challenge! It was tough. And thanks for making me learn how to skin the cat.

[Bert Brams]

Originally Posted by Tommi Katila

Just suffered through your challenge! It was tough. And thanks for making me learn how to skin the cat.

My pleasure mate!

Saturday @ SL's

Mobility circuit

WEEKLY CHALLENGE

1 MILE: Carrying half your BW (can be sandbag, bumpers, dirt, your other half or anything at the weight) travel for 1 mile. If you put the object/s down at any point you must perform 5 burpees before continuing.

Time: 11:46 with a 40kg sandbag in the neck(BW = 74kg)

About 40% of the run was uphill(which also meant 40% was downhill). It began easy and got progressively harder. Very fun challenge though.
Today some nice cramps in the upper back!

Two images below that were snapped near the end.


Zercher Good mornings

60 x 10
40 x 15
40 x 15
40 x 15
40 x 15

SS

Hanging Pikes

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10