Crossfit 66 (the next 8 weeks is going to be dull) and Leangains

Crossfit


Bah, tonight was the first Crossfit session where I haven't been able to squat/jump/lunge/run etc. If you know what Crossfit is like then you know that it will pretty much cut out half the damn exercises! I think the next 8 weeks is going to be tedious.. maybe I'll end up with awesome arms and abs instead though.

Warm-up


It was supposed to be overhead squats and handstands, so I got a 1km row and handstands.

Strength


It was overhead squats for everyone else, so I got to do kettlebell swings to halfway and then back extensions, both of which work your hips and hamstrings, so the aim was to help strengthen that area up.

For the kettlebells I did:

10 x 16kg
10 x 16kg
10 x 16kg
10 x 20kg
10 x 20kg
10 x 20kg
10 x 20kg

Or something like that, I wasn't really counting. For back extensions it was about 6 rounds of 10 reps.

WOD


It was supposed to be power-snatches, chin-ups and double unders.. so I got chin-ups, sit-ups and rowing.

7 x chin-up (Blue and yellow band.. woo!)
14 x sit-up (got some good ass crack rash happening now)
250m row

20min AMRAP

I really don't know how many rounds I got through, probably around 5 or 6 rounds I think,  but I totally lost count and it didn't help that I had to do things a bit out of order due to a chin-up band shortage.

If I did 5 rounds then that's 35 chin-ups, 70 sit-ups, 1250m row.

To finish


30 x medicine ball taps
10 x leg raises

x 4 (I only did 3 rounds cuz I'd already been doing abs)

Then I went home and did some of the physio exercises and used my new torture device:

How awesome is our rug?

Leangains


A while back I was experimenting with leangains, which is a way to do intermittent fasting, but I got off track and gave up on it. Now I've decided to give it another shot because it does work and it's really not that hard to stick to, once you're in the habit. It also saves you time because you don't need to worry about breakfast, for example, today I got to work at 7:55am!! Crazy! It does mean no more eating things like this for breakfast though, unless I can work out how to bring it to work and eat it there after the fast (smoothie with protein powder, spinach, berries, coconut cream/milk, cinnamon, coffee and water):

To do Leangains properly you have to work out a bunch of numbers, including the macro-nutrient ratios you need to eat on workout and rest days. This is the part that takes a bit of time and experimentation, but there is a good calculator to put everything into, but it still takes some reading of forums and FAQs to really get it.

So I'm going to give it a shot at least until S&S (which is now only 2 or 3 weeks away.. eek!) and see how I go with it.