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Old 07-19-2010, 04:55 PM   #1
Alex Eltherington
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Road to the regional's

I have decided I want to publicly announce my intent to make it through the sectional's to the regionalís for next yearís CF games. (Don't care where I place, I just wan't to make it.)

So that is where I want to be, now for where I'm at;
age: coughthirtycough
height: 6'1"
weight: ~185-187 (haven't checked in a while)
started going to the gym about 2 years ago, (I had major health issues, which are now all gone.) found it a waste of time and money and then discovered crossfit about 6 months ago and started following cf.com at the gym. Joined an affiliate 2 months ago and upped my tempo hugely.

My lifts arenít too impressive currently because I had never done any upper body weight up until 6 months ago;
DL - 117kg
power clean - 50kg
clean and jerk - 57kg
back squat - 85kg
press - 37kg
Fran - 13:45
Erin - 15:32
half Murph - 22:27

OK, so that where I want to be, now for how I get there;

Diet: I started PB about a week ago on the advice of a trainer at my box. I keep getting massive headaches though, someone told me it is poor hydration but I drink more than 8x750ml glasses of water, plus green tea, and a protein shake a day.
I also haven't completely bought into this yet because I'm still torn between Paleo, Zone, PB and just eating well. I do need to get something dialed in pretty sharp-ish though (Any advice would be appreciated.)

Lift, lift, lift: I really need to get my lifts up. I have thought about doing SS or 5/3/1 on top of crossfit each week. (Again advice welcome.) I'll probably buy some weights to use at home so that I can do crossfit in the am and lifts in the pm.

Gymnastics: This is actually my favorite part of CF and my weakest. I guess that is quite fortunate. Real areas of weakness are handstands, which is probably reflected in my press. This next month's practice is going to be gymnastics heavy, kip, hspu, lateral jump, ring work etc.

Other stuff: Probably not the first thing that comes to mind but I think this is going to be important - Work environment. I work in IT and sit on my rump in front of a screen for 8 hours of the day, so I am going to build a rig to move my screens and keyboard up so I can work standing.
And the final thing is to stop using my car to drop my daughter off at childcare, it's a 30min walk, why do I use a car???

So there you go. I hope to add to this my workouts and diet on days that I can be bothered (and when Iím not working out.) Any thoughts, suggestions, advice, support, flames, whatever are welcome.

I also have the inspiration of the trainer at my box to see me through, "Anything is possible..." gee thanks
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Old 07-19-2010, 05:44 PM   #2
Alex Eltherington
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Re: Road to the regional's

6 rounds for time: (12:15)
200m run
11 kb swings
6 pull ups
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Old 07-20-2010, 12:57 PM   #3
Alex Eltherington
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21 july

10 rounds for time (9:34)
10x 60kg deadlifts
10x push ups
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Old 07-21-2010, 07:26 PM   #4
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22 July

Warmup:
1min double unders
DROM warmup
2x Burgner warmup
2 rounds
3x Olly bar high hang clean
3x olly bar tall hang clean
Lift:
1RM Clean and Jerk (62kg)
WOD:
'Grace' 40kg - 4:32

Not a good day. Worked out I have been only eating 1600 calories a day since moving to Primal Blueprint, have lost nearly 4kg and most of it has been LBM. This sucks. Note to self, EAT MORE!
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Old 07-24-2010, 03:57 AM   #5
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24th July

Workout: 1 hour swimming lengths

Started taking fish oil today to add to my diet. Have bought a copy of SS and Primal Blueprint. Plan to day a cross of SS/CrossFit and PB/GOMAD for 2 months and track my progress.
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Old 07-26-2010, 01:47 PM   #6
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27th July

Warmup:
Double Under Practice - getting much better, can do about 7 in a row now
General warmup - 5 min
Eleiko Warmup
Lift:
Squat 3-3-3-3-3
60kg-80kg-90kg-95kg-100kg
WoD:
'Power Elizabeth' 8:34
21-15-9
Power Clean (50kg)
Ring Dips
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Old 07-27-2010, 04:08 PM   #7
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28th July

Warmup:
Double Under Practice -1min
Speed & Agility warmup - 5 min
Eleiko Warmup
400m jog
WoD:
4 rounds (1:02-1:07-1:15-1:09)
400m sprint
2min rest
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Old 07-28-2010, 04:35 PM   #8
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Re: Road to the regional's

My lifting aims are pretty standard, around 2.5xBW DL, 2xBW squat, and 1.5xBW bench.

Looking at http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf to track my ability against, I am currently somewhere around Novice and working to Advanced.
I think it would be pretty stupid to attempt to increase this much in time for the regionals, that would be asking for an injury.

But that is what I will be aiming for in the longer term so that I can measure my progress.
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Old 07-28-2010, 07:30 PM   #9
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29th July

Warmup:
Plyo jump practice - 105cm
Double unders - 2min
3x10; press ups, squats, pull ups
Wod:
AMAP in 12 min (9)
5 Deadlifts (90kg)
10 Box Jumps (24")
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Old 08-02-2010, 01:51 PM   #10
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3rd August 2010

Warmup:
Double Unders - 2 min
Speed and agility warmup - 8 min
Lift:
Thrusters (60-65-f-50-60)
1-1-1-1-1
Workout:
5 rounds for time (13:41)
9 Thrusters
9 pull ups
200m run
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