Month: October 2012

WOD 24th October

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My shoulder is on the mend, but still not able to press anything with any meaning.  Today’s home WOD was slightly longer than normal.  Here’s what I did:

  • 60 x 16kg kettlebell swings
  • 1 min rest
  • 30 x 16kg

Followed by 21 – 15 – 9 reps of:

  • 12kg dumbbell curls

Followed by:

  • 60 sit-ups
  • 30 crunches

Followed by:

  • 100 air squats (10 air squats as fast as possible, every minute on the minute)

Paleo Breakfast

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Sunday morning paleo breakfast – stir fry with nitrate-free sausages, green beans, onion and celery.  Made with Debbie and Andrew’s 97% pork sausages.

Stir fry with nitrate free sausages, green beans, celery and onions.
Paleo Breakfast


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I went for a swim today at the Porchester Centre in London.  It’s been my first non-leisure swim for 2-3 years at least and certainly my first swim in a central London pool.

I didn’t manage to keep track of the total number of lengths I swam, but the majority of my 50 minute session in the 30m pool went like this:

Every 3 minutes, on the minute:

  • 60m breast stroke; or
  • 60m freestyle

Most lengths were completed at a moderate pace, some at max effort.

Wednesday’s WOD

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Another home workout, no legwork this time but more tabata.  Every minute on the minute for 10 intervals, no rest:

  • 3 intervals of 10 x pushups
  • 3 intervals of 20 x 16kg kettlebell swings
  • 4 intervals of sit-ups

Followed by 3 sets of 10 x 12kg dumbbell curls.  The kettlebell swings were pretty tough.  It’s been a while since I did KB swings at this intensity.

Today’s WOD

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Today’s workout was at home, and was all about tabata with some quick warm up movements:

Warm up – 25 x 16kg KB swing, 20 push-ups.

  • 10 x 16kg goblet squats – every minute on the minute for 5 minutes
  • 10 x sit-ups – every minute on the minute for 10 minutes

And finally:

  • 10 x 12kg dumbbell curls – every minute on the minute for 6 minutes.

The NorCal Margarita in London

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I had my first Paleo friendly NorCal Margarita after work on Friday night at Prism in London.  Here’s what to ask for – mix the following well and serve on the rocks:

  • 50ml Ocho Reposado tequila
  • Juice and pulp of one whole lime
  • Splash of soda water


On dieting, weight loss and healthy living

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Before – Christmas 2011

I thought I’d post something on my weight loss journey today.

The realisation that I had to do something about my weight came one winter afternoon in London, looking at pictures of me taken with my family over Christmas 2011.  Months of almost daily drinking at home at with colleagues after work, little exercise and a largely carbohydrate based diet had made me, at 28, more overweight than I’d ever been before.  I weighed in at almost 90kg.

On Sunday 11th March 2012, I drank the last of my beer, cleared my kitchen of all non-approved foods and armed with a copy of Tim Ferriss’ 4 Hour Body committed to change.  I followed Tim’s Slow Carb Diet, religiously for the next 12 weeks.  The weight started to drop off and after 4 weeks, I had dropped almost 8kg.

I wanted to add in some exercise and some body shape, but lacked the motivation to train solo in a gym a few days a week.  Running on a treadmill never really appealed to me, and despite several attempts at outdoor running around my local area in London, I couldn’t really get into running.  I needed something else.

Tim’s book made reference to CrossFit.  I found my local CrossFit box in London and set about learning the basics of Olympic lifts and gymnastics.  I worked my way through the beginners courses and now attend foundations classes when I can, so that I still get some trainer time and feedback on my form when lifting.

I’m attending CrossFit sessions as often as I can, but am currently doing battle with a deltoid injury that makes it pretty difficult to do any kind of press.  This restricts my ability to participate in the CF WODs, so I’m having to take it easy until the injury has healed.

Whilst the Slow Carb diet really helped me get rid of lots of my excess body fat, I reached a point where I’d plateaued and didn’t really feel that I wanted to go on eating that way long term.  Many of the diets out there are designed to cut fat (Atkins, Dukan, Keto) but not as long term healthy eating programmes.  I was looking for direction on a new way of eating that would keep me healthy and help support my energy requirements but not body fat.  Enter Paleo

Today I weight 77.2kg and am 15.9% body fat.  I started eating Paleo a few weeks ago and already feel 10 times better than I’ve ever felt before.  I bought and studied Robb Wolf’s Paleo Solution book.  Robb provides a fascinating insight into how the human body works and clear explanations of different food groups.  Paleo isn’t a cut-and-run diet for me, it’s looking like a sustainable way of eating.  More from me on my Paleo experiences as they happen.