Tag Archives: workout



….Is there anything further that needs to be said? Today for some silly reason I put myself through a fairly intense stair session. Overall I covered 3.49km in 26m24s.

The run was around 500-600m and then there was a little loop of stairs that I clibmed three times in between the running part of the session (pictures are below). It was my first high intensity session for a while and I knew I was going to be in a world of pain, but in the grand scheme of things it was totally worth it.

I have one more session remaining for the week at 10kms in lenght which will lead me in to my “rest” week before the City To Bay run on Sunday week.

That is all I have for today, but I am working on a couple of posts to publish over the coming days. One of these being a roundup of my food intake etc as part of the research program I am involved with, and the other is around celebrity endorsements in fitness/ health etc after reading an article about a celebrity parting ways with a weight loss support company here in Australia.

Until next time, happy fitness!
The bridge in the distance was where the run went to and then back again. Going towards the bridge was in to a lovely head wind!

This picture is of the stairs I was running on. While not overly long it was still a pain to do haha!


Day 1 in the bag

I made it successfully through day one. It was a wierd feeling purely for the fact that I don’t mind a bit of caffeine and yesterday I really didn’t want it (which shocked me), but my head was calling me every name under the sun and repayed me with a whopper of a headache for 90% of the day.

There is no way I will be giving in, so I will just have to put up with whatever comes my way and deal with each scenario as it rises.

My food was nice from start to finish and I didn’t really find myself overly hungry and really wanting food in between what I had planned for the day. I haven’t organised for anything special for the first couple of days, purely for the fact I want to prepare a lot of the staple foods (veg/ salad etc) in advance so I can focus a bit more on preparing the protein.

Breakfast I had 2 x fried eggs with 100g of shaved leg ham and 1 cup of spinach with a green tea


Lunch was approximately 175g of chicken breast with oregano with 2 cups of brocoli and a roast tomato



My snacks throughout the day consisted of a handful of almonds, banana, carrot and a tin of plain tuna. I don’t know if I will need to cut back my snacks, but I will have them on hand and see if I can go with out them, but knowing they are there in case.

It was a gym day yesterday which was really nice. It was made even better because I hit a new PR on the leg press. I got to update my board from 120kgs to 140kgs. I didn’t go in with the midset of having a go at my PR, but was feeling really strong so thought why not!

I did a circuit of the following for 3 rounds and then finished off with 4 sets of quad and hamstring curls.

Circuit – weight was at 25kgs
15 thrusters
15 upright rows
10 burpee to box jump @ 50cm

Below is a picture of me on the leg press.


Overall I had a good day and have a very good feeling about the month going forward.

Until next time, happy fitness!

The Final Countdown

So I am in the final stretch before starting my 30 Day Paleo Challenge on May 1st. I am still not sure what to expect, but I will be giving everything I have as I do not want to fail. I am starting to get a little log of meals and snacks that interest me so that I have no room to move and I am as prepared as possible. If you have any specific preperation ideas that you use, I would like to hear them.

I have also been working out a new training regime which will mix it up completely compared to what I have been doing (which to be honest has not been much at all). I am going to have to do a punishment at the end of the month as I don’t think I am going to meet my running quota and I am not going to be gentle on myself either. But, going forward my week will look something like this:

Monday – Running (I will mix it up between interval running and just running)
Tuesday – Upper Body (back/ shoulders/ arms)
Wednesday – Rest Day
Thursday – Legs
Friday – Strength Day (this will be working towards my lifting PR’s)
Saturday – Running and/ or circuit work
Sunday – Rest Day

I did go for a run this morning and used Zombies, run! app for the first time and I have to say that it was quite enjoyable and made the run seem to go quicker than what I was actually on the road for. If you do run every now and then, I would suggest you have a look at downloading this app.

My run was 4.2kms in 24m26s.

Below is a picture of one of the bridges I crossed on my run.


As mentioned above I am not 100% sure on what to expect for the next month so I won’t be setting myself any goals apart from sticking to the diet and working my arse off for the duration.

I will be blogging all about the process with my food intake and training output to make myself that little bit more accountable.

Wish me luck…

That’s how you do a leg session!

Firstly, my last post was actually my 50th since starting my blog….GO ME! I have found it to be such a great outlet and personal support for myself, and can’t wait for the next 50 posts.

Anyway, back to my reasoning for this post. Today I knocked out a thigh burning, calf sculpting (that’s how I see what I did today anyway haha) leg session. I am not too keen on seeing how I am going to feel tomorrow, but I know how ever it is it was all worth it. This is the first time I have really blasted my legs. I mean I’ve done squats, leg presses/ curls etc, but never to hardheartedness of what I put myself through this morning. The workout was:

1km row
Superset of Leg Raises and Walking Lunges
Leg Raises – 3 x 12 @ 25kgs
Lunges – 3 x 5m with 12kg DB’s

4 x 15 @ 20kgs

Leg Press Drop Sets to Failure
24 @ 80kgs
23 @ 70kgs
26 @ 60kgs
20 @ 50kgs
24 @ 40kgs

Calf Raises
1 x 15 @ 35kgs
1 x 15 @ 55kgs
1 x 15 @ 75kgs

1 x 20 @ 15kgs
1 x 15 @ 20kgs
2 x 10 @ 30kgs

1km row
2km walk for warm down

It felt amazing to knock out such a big workout, and I will look at doing this again next week and maybe up the weights a little leading in to the Easter long weekend.

And with all the squats I completed, I don’t have to complete any for my 30 Day Squat Challenge tonight!

My bicep seems to be back to 100% (FINALLY), so I will be looking to do a modified version of my arm workout from last week.

Until next time, happy fitness!

PS – I just had a pretty kick arse stir fry with lamb, carrot, broccoli, beans and brown rice in a sweet chilli sauce.


Mens Fitness interview with Jason Khalipa

Below is an invterview (by Christopher Hunt)from the Mens Fitness website with 2008 Crossfit Games champion Jason Khalipa. The more I read, hear and see this guy, the more I like him. He comes across as a very down to earth family man (something I like to pride myself on) and genuinely loves Crossfit for what it is..

Jason Khalipa has dated only one girl. Before he became one of the world’s best CrossFit athletes, he had only one other job. So he knows something about commitment. For Khalipa, everything is about focus. One task at a time. One goal at a time. In that respect, life is sometimes just like a CrossFit workout.

“Look at everything like an AMRAP,” says Khalipa who placed second at the 2013 CrossFit Games, behind Rich Froning. “That’s the way I like to look at it. People who understand CrossFit, they think AMRAP—as many reps as possible.”

Khalipa, 28, married his high school sweetheart and worked at a conventional gym before being introduced to CrossFit as a sophomore at California’s Santa Clara University. Now the former 2008 CrossFit champ currently owns or manages 15 CrossFit boxes (gyms), including his flagship NorCal CrossFit, which houses four facilities throughout Northern California. He launched into an appropriate CrossFit-inspired example to explain how he handles such a dense schedule.

“You’re in the middle of an AMRAP and your phone goes off. Are you going to answer it?” he asks, then answers his own question. “Hell no. If I’m at work, answering e-mails or on calls, that’s what I’m doing. I’m not doing anything but [that]. If I’m home with my daughter, that’s what I’m doing. So, no: My phone is put aside and I’m AMRAP’ing it.”
That’s the advice Khalipa would give anyone trying to shoehorn serious training into a busy work/life schedule.

It’s the same approach the former CrossFit champion is taking as he prepares for the Northern California Regional competition, starting May 30, then ultimately the 2014 CrossFit Games.Khalipa is currently in second place behind Froning after the CrossFit Games Open, and just signed on as an ambassador for Gillette Body. He talked to Men’s Fitness about the Open, his rivalry with three-time champ Rich Froning, and his training and nutrition.

Here, our Q&A with one of CrossFit’s premier athletes.
Men’s Fitness: You’re sitting in second after the Open.

What was your impression of the first five weeks of the CrossFit season?

Jason Khalipa: In terms of the whole, I think they were great. I think the Open went well. Not just for me in particular, but I think the cream always rises to the top. It’s interesting the way it works. People always say that programming plays such a huge role. But at the end of the day, what you find [every year] is the same couple of guys creeping to the top. I think this year was a testament to that.

Did any of the workouts surprise you?

Not really. The fact that they had a workout for time—the last workout, 14.5—I think that’s going to set a precedent for the future. However, nothing really surprised me. The Open is supposed to be for everybody, so they’re not going to put in rope climbs where some gyms might not have ropes. There won’t be gymnastic-ring handstand pushups. They won’t do things like that. It’s designed to be inclusive.

What, if anything, are you doing differently to prepare for Regionals and to try to dethrone Rich Froning at the CrossFit Games?

What can you we expect at Regionals? Who knows. We’re gonna go long. We’re gonna go short. We’re gonna go heavy. We’re gonna go light. It’ll be CrossFit…What’s it going to take to beat guys like Rich? We’re not going to face him until the Games, but you know, for me, it’s just going to take continuing to enjoy the experience. It’s going to take me continuing to train hard and truly enjoy it and not look at it as a job but as a passion.

Rich and I have had a nice little battle, and it’s fun for me. Right now we’re—for lack of a better term—a rivalry. CrossFit needs a rivalry because they don’t have any of those in CrossFit. It’s cool because Rich and I go back and forth. He beats me. I beat him at a few things. It’s cool. It’s exciting.

Was there anything you’re working on in particular to prepare for these Games?

Right now it’s about perfecting movements, getting rid of any inefficiencies. That’s what I’m doing. If you look at anyone who’s an expert at what they do, they make it look super flawless. That’s what I’m really going for—for someone to watch me move and be like, “Damn, this guy is moving fast, but boy, he looks good doing it.” I want to get rid of the slop. No slop.

Tell us about your diet and how you work it into your lifestyle.

Well, for the most part it’s really meat and vegetables—keeping it simple. It’s the old-school way of eating, the real way. But I’m not going to be that guy who, if it’s my birthday and someone brings me a cupcake, I’m not going to eat it. You’ve got to not take things so seriously. I think sometimes people get so caught up in CrossFit. It’s like, CrossFit is great, but let’s take a step back and live our lives. At the end of the day, if you’re too wrapped up you’re never going to be able to sustain, ever. I’ve watched it so many times. It’s like clockwork. People come into CrossFit and they’re all gung-ho. They go from zero to 10 overnight, then all of a sudden they’re burnt out. Instead, take your time; you don’t have to go crazy. That’s the thing about fitness and that’s the thing about life: Take your time. Chill.

As you can tell, after so long in the game Jason still has a strong flame burning to win and he is going the right way to do so.

Trophy and soreness

As you know I did my first real arm workout last Friday I’ve had a really tight left bicep so I haven’t done much in the way of training (apart from messing about with the kids).

It was starting to feel better yesterday so I went and played in a golf competition with a couple of other mates, but unfortunately woke up again this morning with it quite tight and sore.

The good thing about golf was we actually won which was a pretty cool thing. Below is a picture of our trophy.


I’ll be resting up again today trying to get the arm right so I can get back in to training. Worst case scenario is I can always do some work on my legs.

I have been completing the 30 day squat challenge and I’m up to 80 squats (yesterday) and tomorrow is a jump to 100 for the day.

Until next time, happy fitness!

The Burn

I have just polished off a little serve of turkey pasta, and now trying to hit the keys to type this post. These two things are the hardest I have had to try and do all day.

Went to the gym with a mate of mine today and we did an arms workout. Now my weight session don’t really venture away from the machines very much so I wasn’t quite sure what to expect (and what he would put me through). It was a hell of a lot different using dumbells, but now I have the confidence, and a bit more knowledge to do this again going forward.

We completed 3 sets of each exercise with 2 sets being to either 10 or 15 and the 3rd set to failure. The exercises were

Bicep Curls
Hammer Curls
Tricep Extension
Lat Pulldown
Preacher Curls
Tricep Pushdown

I think my arms will be a little sore for the next couple of days, but it is totally worth it and I can’t get back in there and do another session like it.

This was just a quick one today and won’t be doing a lot over the weekend apart from a little run and the squat challenge (I have a day of 70 and one of 75). I’ve got a couple days off next week so I will make up for it them in between the things I have to get done.

Until next time, happy fitness.