Less is More Log

[tarmyg]

The calorie deficit I am on is still, obviously, affecting me negatively but I am pretty much never hungry. After a bunch of reading around Nutrient Partitioning, I must admit I feel like this is stuff I should have known before. Slow learner as always! It does confirm that my current deficit is 100% needed to be able to pack on new muscle during this coming year. Can't wait to hit 8-10% and start building again.

1. Snatch - 1-1-1
1 - 50kg
2 - 50kg
3 - 50kg
NOTE: Tried 60kg today but could not get it up. PR stands at 70kg but that was during that latest insanity bulk.

2. Snatch Pull
(105%/2)4 - 80kg

3. Front Squat - 1-1-1
1 - 100kg
2 - 110kg
3 - 115kg (fail)

4. Conditioning
21-15-9
Squat Snatch - 44kg (Rx was 43kg but 1/2kg weight were in use)
CTB Pull-Ups
NOTE: Total time: 14 mins 26 secs (Whiteboard leader: 6 mins 45 secs)

[tarmyg]

Slightly overdid my training today and that combined with a less than perfect breakfast made it hard to finish. Had to quit the last conditioning.

Training one, run a boot camp:
For time - 20 on, 30 off, x 5, 30 on, 30 off x 2, 60 on (last set):
OH Squats - 5kg bar
60 Lunges
For time - 20 on, 20 off x 6
Push press - 5kg bar
For time - 20 on, Rest in Push-up plank position x 4
Mountain Climbers
Weighted plank, 5kg bar, max time each round

Training two:
1. Row Conditioning
3 sets of: 5x200m, :20 rest
Rest 1:00 between sets


2. Gymnastics Conditioning
5x5 Kipping HSPU
Rest 1:00 between sets


3. Barbell Conditioning
EMOMx8:
Odd: 4 Snatches - 40kg
Even: 7 Overhead Squats - 40kg

4. Barbell Conditioning
Snatch 4x4 - 40kg
Overhead Squat 4x7 - 40kg


5. Conditioning
2RFT:
10 Power Cleans - 60kg
10 Bar-Facing Burpees

[tarmyg]

A pretty decent session today. Had a complete brain fart and could not remember how to do Clean and Jerk so that failed miserably with me using some loud profanities in the gym.

1. Clean & Jerk
1-1-1
1. 70kg
2. 70kg
3. 70kg

2. Clean Pull
(105%/2)4 - 110kg

3. Back Squat
1-1-1
1. 120kg
2. 130kg
3. 140kg

4. Gymnastics Conditioning
EMOM 10 minutes
5 strict pull-ups

5. Conditioning
30 Bench Press - 60kg
20 Bench Press - 70kg
10 Bench Press - 80kg
Rest 3:00
30 Front Squat - 60kg
20 Front Squat - 70kg
10 Front Squat - 80kg
Rest 3:00
30 Deads - 80kg
20 Deads - 100kg
10 Deads - 125kg

[tarmyg]

NOTE: Tried Kratom Green Bali at 4g today instead of my Ibuprofen. I might as well have been drinking water. Completely useless. Going with a different kind tomorrow.

[tarmyg]

NOTE: Tried Kratom Green Maeng Da at 4g, useless.

[RaginCajun]

Maybe you need to up the dosage?

[tarmyg]

Maybe you need to up the dosage?

Yes, that seems needed. Always thought I never needed much of this stuff but apparently, I was wrong.

Just took 8g of White Bali and report back shortly.

[tarmyg]

White Bali at 8g did nothing except making me a bit lightheaded for about 20 minutes and then that disappeared.

[tarmyg]

Today it became extremely clear that my nutritional deficit is having a big impact. Maxed of my Clean & Jerk at 60kg and my PR is 85kg. This is very mentally taxing so I am going to switch my eating strategy a bit and use carb cycling for a while to combat this. Hopefully, that will help!

1. Snatch
Heavy Single
50kg

2. Clean & Jerk
Heavy Single
60kg

3. Front Squat
60%/2 - 70kg
70%/2 - 80kg
75%/2 - 85kg
80%x2 - 92kg
(85%x2)3 - 97kg

4. Conditioning
AMRAP 18:
30 Push Jerks - 52kg
30 BJ (24/20")
30 Cal Row
30 T2B
NOTE: 232 reps (Whiteboard leader - 252 reps)

5. Stamina Conditioning
EMOMx4
Odd: 5 Deadlifts - 102kg
Even: 5 OHS - 40kg

[tarmyg]

Did not count anything today, just pushed as hard as I could.

1. Conditioning
5 Rounds:
1:00 Squat Cleans - 60kg
1:00 Burpee DB Box Step-ups - 25kg Dumbbell in each hand
1:00 Cal Bike
1:00 Rest

2. Stamina Conditioning
EMOMx10: 6 TTB + 6 CJ - 60kg

[tarmyg]

*THIS IS A SCHEDULED DELOAD WEEK

I switched my nutrition 3 days back to 3 low-carb days and then 1 high. I am on my first high day right now. I'll keep doing this for a while. My weight seems to have evened out at 180 lb and has not moved much in a week. Going to leave it alone for another week without changing anything as lowering calories will make me even weaker.

I feel like my volume over time is going down so not super happy with the training right now. Can not change anything right before open so will have to wait a few weeks.

1. Power Snatch
60%/2 - 40kg
65%/2 - 50kg
70%/2 - 60kg

2. Snatch Pull
(80%/3)3 - 70kg

3. Back Squat
(65%/3)3 - 110kg
NOTE: Switched this up and ran 9 reps, 7 reps, 7 reps.

4. Gymnastics Conditioning
4x9 Muscle-ups
Rest 1:00 between sets

5. Conditioning
"Jackie"
1,000m Row
50 thrusters (45/35#)
30 Pull-ups
NOTE: Time 7.31

[tarmyg]

Was not enough hours in my day today to finish the workout so it ended up being a short one.

1. Gymnastics Conditioning
5x15 Kipping HSPU
Rest 1:00 between sets

2. Barbell Conditioning
EMOMx9:
Min 1: 5 Snatches - 50kg
Min 2: 5 Snatches - 50kg
Min 3: Rest
Min 4: 5 Snatches - 50kg
Min 5: Rest
Min 6: 9 Clean and Jerks - 50kg
Min 7: 9 Clean and Jerks - 50kg
Min 8: Rest
Min 9: 9 Clean and Jerks - 50kg

3. Conditioning
"Diane"
21-15-9
Deadlift - 102kg
HSPU

[tarmyg]

Pretty decent workout today. Ran a Bootcamp in the morning and then headed out for my own workout.

1. Power Clean & Power Jerk
60%/2 - 60kg
65%/2 - 70kg
70%/2 - 80kg
NOTE: These are not really my percentages but I felt like lifting heavy. Heavy for me that is!

2. Clean Pull
(80%/3)3 - 100kg

3. Front Squat
(65%/3)3 - 80kg

4. Gymnastics Conditioning
3RFT:
6 Strict C2B
6 C2B
6 Bar MU
Rest 1:00 min between rounds

5. Conditioning
For time:
50 Clean & Jerks* - 56kg
*EMOM: Complete 6 T2B - starting with the T2B
NOTE: Time 12.39

[tarmyg]

Pretty darn decent workout today. Finally got kipping Chest-to-bar to work and got 9 in a row. On top of that I snatched 60kg which I have not done since starting this diet, PR stands at 70kg but no way close to that right now.

1. Snatch
60%/2 - 30kg
70%/2 - 35kg
75%/1 - 40kg
80%/1 - 45kg
85%/1 - 50kg
90%/1 - 55kg
95%/1 - 60kg
(85%/1)2 - 50kg

2. Snatch Pull
(95%/2)4 - 70kg

3. Front Squat
60%/2 - 65kg
70%/2 - 75kg
75%/2 - 82kg
80%/2 - 87kg
85%/2 - 92kg
90%/1 - 102kg

4. Gymnastics Conditioning
6 Rounds, NOT for time:
:45 of easy Rowing
4 Ring Muscle-ups from 20" box

5. Conditioning
21-15-9:
DB Thrusters - 25kg
C2B Pull-ups
Calorie Row
NOTE: Time 14.49

6. Midline
80 GHDSU
80 Hip Extensions

[tarmyg]

Another day another good workout. Having people around you who makes you push harder is exactly what I need I have realized. It makes me push that little bit extra especially in regards to conditioning. For strength, I do not feel the same at all.

1. Row Conditioning
1 sets of: 21x200m, :20 rest

2. Gymnastics Conditioning
4x18 Kipping HSPU
Rest 1:00 between sets
NOTE: I have improved here. Got the first three sets without rest and the last one in 9 and 9.

3. Barbell Conditioning
AMRAP 3:
3 Power Cleans - 60kg
3 Front Squats
3 Push Jerks
Rest 3:00
NOTE: 30 reps
AMRAP 3:
3 Power Cleans - 70kg
3 Front Squats
3 Push Jerks
Rest 3:00
NOTE: 18 reps
AMRAP 3:
3 Power Cleans - 65kg
3 Front Squats
3 Push Jerks
NOTE: 18 reps

4. Stamina Conditioning
4RFT:
21 OHS - 42kg
12 Bar-Facing Burpees
NOTE: Time 12.09, had it not been for one of my workout buddies I would never have pushed the last set with 21 OHS in a row only resting while standing.

[tarmyg]

Decent workout again. Lot's of DUs today and since I can do them but not good I set a 10-minute time limit instead of trying to do the 200 as prescribed.

1. Clean & Jerk
60%/2+1 - 50kg
70%/2+1 - 60kg
75%/1 - 64kg
80%/1 - 68kg
85%/1 - 72kg
90%/1 - 76kg
95%/1 - 80kg
(85%/1)2 - 72kg

2. Clean Pull
(95%/2)4 - 90kg

3. Back Squat
60%/2 - 100kg
70%/2 - 112kg
75%/2 - 120kg
80%/2 - 127kg
85%/2 - 137kg
90%/1 - 144kg

4. Gymnastics Conditioning
5RFT:
8 Strict C2B
8 C2B
8 Bar MU from 24" box
Rest 1:00 between rounds

5. Conditioning
75 Calorie Assault Bike
200 DU - 10 min time limit
2K Row
200 DU - 10 min time limit
75 Calorie Assault Bike

[RaginCajun]

Damn man, you are straight killing it!

Are you cycling at the moment?

[tarmyg]

Damn man, you are straight killing it!

Are you cycling at the moment?

Thank you, feeling like a million dollars at the moment :-)

I am on my standard Test-E 200mg/wk and HGH 1.8IU ED. I am planning a short 6-8 week cycle once I am around 8% body fat as I want to try and use Masteron with Test-P and Anavar .

[tarmyg]

General Update

Almost 1 1/2 years ago I was in a hardcore diet mode. As I was calculating every gram of food trying to slim down my body to the perfect physique. At only 173cm tall (68in) I am not a big guy in general. Being a slow learner unless I have direct experience of things myself I could not see how hardcore dieting at these stats was, well, pretty dumb. At the same time, I had started to look at CrossFit as an alternative to what I was doing. My body type, which is a slimmer build in general, seemed more suited for this kind of sport and 245 days later of CrossFit I know I was right.

My approach to nutrition has changed somewhat over these past few months. For me, once I got over the insane measuring of food and simply tried growing and working out as hard as I could the results started showing in a much more significant way. It would have been better if I figured this out 7-years ago but it is what it is. I am sure this could have happened in the old gym also, but this fits me better.

The most significant thing for me is that by working this hard, it allows me to eat much more food so being in a nutritional deficit is not very hard. I am dropping fat by eating 2,500kcal/day, and if I had tried this in the past, it would never have happened. The added benefit here is that my mood is all around good. As hunger and tiredness are kryptonite for my state of mind I am now working around that, and easily.

I was, of course, also affected by people on this board. Each person needs to find what works for them and why they are doing it. For me, this took a while, but I am finally there, and I am so much better off for it.

Like Seth Feroce said, "I don't care if you're natty, you're CrossFitter, whatever the fuck Powerlifter, Bodybuilder, whatever it is, it's here to fucking become better. That's the one fucking place you can go to a just uplifting fucking greatness. I do not care if you are a fucking powerlifter, I don't fucking power lift. I've no fucking desire to do it but if I see you pull some fucking wild shit off in the gym, fucking right, get that shit, let's fucking go."

[tarmyg]

Back at it today. Testing 1RM on Snatch and CJ was on the schedule. Can't wait to start eating more food to get stronger but this is a necessary evil to be able to do just that. I had way to much fat to be able to effectively grow.

1. Snatch
1RM Test - 60kg

2. Clean & Jerk
1RM Test - 80kg

3. Conditioning
27-21-15-9
T2B
Overhead Squats - 60kg
Over-the-Bar Burpees
NOTE: I honestly can't believe I pulled off this on Rx weight. Super happy about that one. Ridiculously slow time but hey, I finished!

4. Stamina Conditioning
EMOMx10:
6 Power Cleans 60kg + 6 HSPU
NOTE: Only got three rounds. No fuel left in the tank, more specifically, forearms.

[RaginCajun]

General Update

Almost 1 1/2 years ago I was in a hardcore diet mode. As I was calculating every gram of food trying to slim down my body to the perfect physique. At only 173cm tall (68in) I am not a big guy in general. Being a slow learner unless I have direct experience of things myself I could not see how hardcore dieting at these stats was, well, pretty dumb. At the same time, I had started to look at CrossFit as an alternative to what I was doing. My body type, which is a slimmer build in general, seemed more suited for this kind of sport and 245 days later of CrossFit I know I was right.

My approach to nutrition has changed somewhat over these past few months. For me, once I got over the insane measuring of food and simply tried growing and working out as hard as I could the results started showing in a much more significant way. It would have been better if I figured this out 7-years ago but it is what it is. I am sure this could have happened in the old gym also, but this fits me better.

The most significant thing for me is that by working this hard, it allows me to eat much more food so being in a nutritional deficit is not very hard. I am dropping fat by eating 2,500kcal/day, and if I had tried this in the past, it would never have happened. The added benefit here is that my mood is all around good. As hunger and tiredness are kryptonite for my state of mind I am now working around that, and easily.

I was, of course, also affected by people on this board. Each person needs to find what works for them and why they are doing it. For me, this took a while, but I am finally there, and I am so much better off for it.

Like Seth Feroce said, "I don't care if you're natty, you're CrossFitter, whatever the fuck Powerlifter, Bodybuilder, whatever it is, it's here to fucking become better. That's the one fucking place you can go to a just uplifting fucking greatness. I do not care if you are a fucking powerlifter, I don't fucking power lift. I've no fucking desire to do it but if I see you pull some fucking wild shit off in the gym, fucking right, get that shit, let's fucking go."

Nice lil write up!

I am trying to do more, i know i can push myself more!

Thanks for the motivation!

[tarmyg]

A quick conditioning session today. Worked in a team which made it loads of fun. My wife had to work so my Daughter joined in!

1. Conditioning
AMRAP 20:
Teams of 2
12/9 Calorie Row
9 Box Jump-Overs (24/20")
6 WB - 9kg

2. Stamina Conditioning
EMOMx12:
Odd: American Swing - 32kg, 24kg, 20kg
Even: 20 WallBalls - 9kg

3. Burner Conditioning
5RFT:
5 Box Jumps (40/30")
50' Plate Push or Prowler Push - 50kg + Daughter

[RaginCajun]

A quick conditioning session today. Worked in a team which made it loads of fun. My wife had to work so my Daughter joined in! 1. Conditioning AMRAP 20: Teams of 2 12/9 Calorie Row 9 Box Jump-Overs (24/20") 6 WB - 9kg 2. Stamina Conditioning EMOMx12: Odd: American Swing - 32kg, 24kg, 20kg Even: 20 WallBalls - 9kg 3. Burner Conditioning 5RFT: 5 Box Jumps (40/30") 50' Plate Push or Prowler Push - 50kg + Daughter

Thats awesome!!!

[tarmyg]

Monday and we are a few days out from me testing the CrossFit open for the first time. Should look fairly pathetic this year but got another 365 days to the next one so :-)

1. Power Snatch
60%/2 - 35kg
65%/2 - 45kg
70%/2 - 55kg

2. Snatch Pull
(80%/3)3 - 70kg

3. Back Squat
(65%/3)3 - 110kg

4. Gymnastics Conditioning
5 Rounds:
:45 easy Rowing
5 Ring Muscle-ups

5. Conditioning
AMRAP 4:
30 DU
15 Power Snatch - 34kg
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch - 44kg
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch - 52kg

[tarmyg]

Missed posting yesterday but I was at it as hard as any other day.

1. Power Clean & Power Jerk
MAX/2 - 60kg
MAX/2 - 70kg
MAX/2 - 80kg

2. Clean Pull
(80%/3)3 - 90kg

3. Front Squat
(65%/3)3 - 90kg

4. Conditioning
EMOMx 16:
Minute 1: 7 Deadlifts - 84kg + 7 Box Jumps (24/20")
Minute 2: 15 Calorie Bike
Minute 3: 7 Wallballs - 9kg + 7 C2B Pull-ups
Minute 4: 15 Calorie Row
NOTE: Amazing workout honestly. Breathing is starting to get better metcon is steadily improving. Missed some calories on Bike and 4 BJ but except for that, I got it all.

[tarmyg]

Crossfit Open started today and finished my first try on the 17.1 workout. I'll try this one a couple of more times as I got the pacing down today. I am in the Masters, 40-44 category.

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump overs
20 dumbbell snatches
15 burpee box jump overs
30 dumbbell snatches
15 burpee box jump overs
40 dumbbell snatches
15 burpee box jump overs
50 dumbbell snatches
15 burpee box jump overs

Men use 50-lb (22.5kg). dumbbell and 24-in. box

Time cap: 20 minutes

Finishing time: 18.40

[tarmyg]

I tried the same workout today. Figured I'll chance it a bit and pushed harder in the beginning. I was 2 minutes ahead in the last round from last time but still lost 17 seconds for the final time. One last try on Monday and after that it is what it is :-) I would definitely need a sub 17 minutes time to be competitive in my group and that, will most likely, not happen this year.

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump overs
20 dumbbell snatches
15 burpee box jump overs
30 dumbbell snatches
15 burpee box jump overs
40 dumbbell snatches
15 burpee box jump overs
50 dumbbell snatches
15 burpee box jump overs

Men use 50-lb (22.5kg). dumbbell and 24-in. box

Time cap: 20 minutes

Finishing time: 18.57

[tarmyg]

Well look what happened :-) Took one day rest, and today I smoked that workout. Well, in comparison with myself that is. It also puts me in clear lead in India, any category, and by far in the master's category. I am now ranked 8 in the ASIA Masters group. BOOM!!!

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump overs
20 dumbbell snatches
15 burpee box jump overs
30 dumbbell snatches
15 burpee box jump overs
40 dumbbell snatches
15 burpee box jump overs
50 dumbbell snatches
15 burpee box jump overs

Men use 50-lb (22.5kg). dumbbell and 24-in. box

Time cap: 20 minutes

Finishing time: 17.08

[GirlyGymRat]

Interesting comparison. I've taken almost a year off and not smoking last weeks workout. lol

[tarmyg]

Happy to say I took it fairly easy today as I can still feel the Open in my body.

ACTIVE RECOVERY DAY

1. Snatches + OHS
4 x 1 Snatch + 4 OHS

2. Strength
A. 3x8 Strict Press @ 60% of 1 RM - 50kg
B. 3x3 Pausing Front Squat @ 60% - 70kg

3. Conditioning
EMOMx8:
Odd: 15/12 Cal Bike
Even: 30 Sit-ups

[tarmyg]

Removed pics

[tarmyg]

Great workout today. Feels like I am still figuring out exactly how to workout to improve the most. Will for sure make some changes as the Open closes in 4 weeks.

1. Clean & Jerk
60%/2 - 48kg
65%/2 - 52kg
70%/2 - 56kg
75%/2 - 60kg
80%/2 - 64kg

2. Clean Pull
(80%/4)4 - 80kg

3. Front Squat
(75%/3)3 - 88kg

4. Conditioning
AMRAP 6:
42 Single-unders
30 Wallballs - 9kg
18 T2B
NOTE: 225 reps
Rest 5 mins
AMRAP 6:
21 Single-unders
15 Wallballs - 9kg
9 T2B
NOTE: 163 reps

[RaginCajun]

Is the Open an ongoing competition?

[tarmyg]

Is the Open an ongoing competition?

New workout released every Friday and then you have 4 days to get the best score possible. Goes for 5-weeks.

https://games.crossfit.com/

[tarmyg]

I ran the 17.2 workout today. I surprised even myself by being able to do muscle-ups. Unfortunately, I was completely spent by the time I got to them as I pushed pretty hard to get a good time to 78 reps. I ended up with 82 reps but hoping to improve that on Monday.

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

SCORE: 82 reps

[tarmyg]

Decent workout today. Almost got all reps in on the EMOM but still ways to go. This is really goal number one over the next year, increasing my METCON abilities.

1. Power Snatch
55%/2 - 40kg
60%/2 - 45kg
(65%/3)3 - 50kg

2. Power Clean
55%/2 - 50kg
60%/2 - 55kg
(65%/3)3 - 60kg

3. Back Squat
(65%/3)3 - 110kg

4. Conditioning
EMOMx15
Min 1: 15 Wallballs - 9kg
Min 2: 15 KB Swings - 24kg
Min 3: 15 Box Jumps - 24"
Min 4: 15 Push Press - 43kg
Min 5: 15 Calorie Row

[Marsoc]

Thank you, feeling like a million dollars at the moment :-)

I am on my standard Test-E 200mg/wk and HGH 1.8IU ED. I am planning a short 6-8 week cycle once I am around 8% body fat as I want to try and use Masteron with Test-P and Anavar.

as I'm waiting to decide if I want to run my first cycle ever of testosterone . I'm considering waiting and getting pharm grade hgh. Does hgh shut you down like Test will? Would I need to run test with it

[tarmyg]

as I'm waiting to decide if I want to run my first cycle ever of testosterone. I'm considering waiting and getting pharm grade hgh. Does hgh shut you down like Test will? Would I need to run test with it

No. You can run HGH by itself.

[tarmyg]

Had some people stop by the Box yesterday and took some pictures. I like this one and since it's been a while since I posted any images I figured I'll share this one.

[SlimmerMe]

^^ Great photo!