Saturday, January 24, 2015

Water Weight

When I decide to drop some weight I know that I will have a great first week.  The first week after dropping grains, dairy and sugar I lose a lot of water weight.

This week was no different. I lost 11lbs this week.  At least 7 lbs of that was probably water.  The key I always have to remember is it won't be like that next week.  The most weight in fat that can be lost per week is supposedly 3 lbs. After that muscle wasting will also occur.

So next week I'm hoping for 3 lbs if weight loss.  And hopefully a little more energy. 

Friday, January 23, 2015


Stretching is an important part of the whole life challenge I am currently pursuing. 

I have been meaning for a long time to spend more time working on flexibility.  I am very inflexible and I really hate it but have been to lazy to do anything about it.  So working on  stretching every day in this challenge is really helping me form a great habit. My favourite thing is to hold a squat for extended period of time.  I have really seen huge improvements from this and I can tell when I haven't  done it. 

Thursday, January 22, 2015

Great day

Squatting is a fundamental movement in CrossFit and in life.  I have always had problems with it,  partially because I have the wrong proportions for it, but also because I'm a big guy that has never taken care of my knees. 

The other day I wrote a post about my new knee sleeves.  Well today I had a heavy squat day.  I looked in my log book and haven't found a squat over 225lbs in the last two years...  I never thought about it,  but every squat day my knees just never felt good enough to keep going. It's pretty sad really,  to think a big guy like me hasn't done a squat over my body weight in two years. 

I had such a good squat day today, I almost can't believe it.  My diet is great lately but, I believe in knee sleeves! My knee sleeves make my knees feel amazing. So in conclusion if you don't have knee sleeves,  it's time to get some.

And again I'll mention,  I got mine from Anderson Power Lifting

Wednesday, January 21, 2015

Day 5 WLC

We are onto day five of the Whole life Challenge. The food part is getting easier, I'm getting to the point of having to remember to eat, because I'm not getting hungry.

Today I tried a yam recipe that I found a long while ago from Performance Menu. It was delicious, I used regular yams, and coconut aminos instead of soy sauce.

Short and sweet today.

7 min of Burpees

Tuesday, January 20, 2015

SBD knee sleeves

The other day I received my new SBD knee sleeves from Anderson Power Lifting.  I've been waiting to use them a few times so I could write a review. 

I would definitely recommend these sleeves.  I have limited comparisons but but I know  that neoprene sleeves are way better than other fabric.  And when deciding which one I was going to buy. I compared all the top brands; Slingshot, Rehban, and SBD.  I found that Slingshot and Rehban were very compatible.  With same thicknesses and similar lengths. SBD seamed to be in a league of their own. Thicker,  longer,  and endless praise on the internet.

I find they keep my knees nice and warm.  My knees are soo nice and warm by the time I finish my warm up that I feel good squatting again. They also offer great support holding my knees together. 

I think that it is worth mentioning that these came from USA to me in Canada in about a week.  That is incredible, I think it shows how fast Anderson Power Lifting was on top of things on their end.

Monday, January 19, 2015

Mental Game

Sometimes workouts don't go the way you want. Today I watched someone hit a wall on the first round of Medball Cleans. I don't even believe these are a very difficult movement. But for whatever was going on in their head decided to shut down. "Which lead to how do I do mountain climbers again...?" And culminated in "I'm only doing one round".

So I need to reinforce, that this isn't supposed to be fun, it's not supposed to be easy. When you walk into the gym, you need to make a choice. Either your going to crush the workout, or turn around and leave. Doing half the work produces half the results. If I am not having a good day, I evaluate, will I get injured doing this? Or is this just a mental block that I need to put my head down and work through.

I know sometimes it is hard to get past the mental game when you don't have a large cheering section, But it's got to happen. I try to think ahead, were am I going. This workout is going to help me at BC Strongest Man competition. If I don't get the work done there, I will look like a fool, so getting the work in now will help with that goal.

500m Row
Then 3 rounds
10 Burpees
20 Med Ball Cleans
30 Mountain Climbers
40 KB Swings

Sunday, January 18, 2015

Recovering from poor choices

With regret my last year and a bit has been spent eating a ton of junk food and drinking my face off. However entertaining for the people around me, it has come time to get after my health. With our Whole Life Challenge I am eating strict paleo again, no booze. After a year of eating crap and drinking way to much, a funny thing happens. Inflammation, as a 29 year old I should not be rolling out of bed with pain in my joints. inflammation, anti-inflammatory, anti-inflammatory diet, inflammation diet
I do though, today I had a revelation, I rolled out of bed and no pain. I mean, muscle soreness, yes, that is just a part of life when you do two metabolic conditioning workouts after not doing any for a while. It is amazing really, three days of good quality food, and already I feel better. I know this is just the tip of the iceberg. I've been here before, however, this time life is more stable. Hopefully after a solid 30 days or so my inflammation will get back to a normal level. 

I have been doing a bit of lifting, but when your knees feel like they are going to give out with only a plate a side doing squats, you don't work up very high. Dead lifts have always been my gravy lift but I have even kept those light by my standards. Today was my first decent squat day in a while. I  only worked up to 3 x 5 at 185 lbs, but it is a start. Those who know me, know, I have never been good at squatting. Today squatting felt strong, and I kept to a tempo 33X0. Pause squats have always been hard for me, so getting after them at the beginning of this cycle will help me later on.

Life can sometimes give you difficult choices, should I stick to my nutrition plan or get wasted with my friends. For me social life has always been important, but I let it get in the way of my health. But again, I will make that difficult decision to stick to my nutrition, for the sake of my family and everyone around me. A fit Cannon is a more useful Cannon. 

Squat - Work up to a heavy set of three, then do  3 x 5