I’ve said it before, and I’ll say it again, “it’s been so long since I last wrote! I promise to make more of an effort in the future.”
Only, this time I’ll reaffirm the first bit and make no such promise about the second.
“Oh no!!!” I hear you cry, ” please don’t leave!”
“Oh…I’d forgotten about you….are you even still here?”, which is clearly more likely.
I’m afraid that I’m currently on a residential Masters programme and my capacity to maintain a blog is somewhat diminished. However, in order to maintain the blog and keep it alive, I have to log in once in a while. I will aim to add something useful when I do.
Now that I’m here, and you’ve decided to read this, what’s new?
About 5 months ago, having turned 39, I decided to embark on the seemingly quite reasonable challenge of Ironman Wales 2019. Aiming for Sept 19 made it a loooooong way away but I haven’t just paid lip service to the demands. Training has changed to support this endeavour, with a structured CrossFit Endurance programme (Brian Mackenzie) dominating my mornings, at least 4 mornings and 4 evenings a week. Why CF Endurance? First off, I don’t have the time for a “long, slow, endurance (LSE)” programme. Secondly, I’m not aiming for a podium finish, I just need the ability to complete it and not fall to pieces. Finally, I still love CrossFit and want to continue to develop as broad a range of fitness skillset as possible. CF Endurance is all about using skills and high intensity to prepare for long distance endurance. That suits my mindset perfectly. 14 weeks in to my programme, I am seeing considerable gains in running and cycling that I’ve never seen before. Swimming? Um…yeah…about that. I’m going to have to pick up swimming next year. My aim there is just to complete the 3.8km swim and I know I can do that, albeit I can certainly get a lot better at it.
I am nomadic once more. Away from my beloved CF Watford, and too far from any CF box, I am back to training alone by and large. This brings the inevitable consequences that training alone always does. But, I maintain the nomadic element! See my Instagram feed (@nomadiccrossfit). Recently, a trip to Poland saw me wandering in my shorts, in -2C, around Warsaw looking for CrossFit MGW. A great box after my own heart deep in the middle of the city. I’ve meandered up to CrossFit Loughborough in recent weeks; run by a former Royal Marine, it is only ever going to be awesome! And CrossFit Swindon, where I try to get to a workout once every few weeks, run by Luke and his missus, and absolutely perfectly stocked for everything Dave Castro might throw at us. And then there’s CrossFit Plymouth, the stability amongst all of this. I don’t get there as much as I really want to but I’ll be back down there tomorrow for the first time in a while, and I’ve signed up to Primal Games in Feb 19.
Nutrition and DEXA scan
I mentioned that I was up in Loughborough last week – a visit to the Defence Rehab and Medical Centre (DMC) – and I was extremely lucky to get a full body DEXA scan, blood work and psychological shake down. This was all part of a study in to the effects of operations on the service person.
Good news – bone density is well above national and age-normed averages. This is great news and testament to the benefits of CrossFit and to resistance training as a while.
Bad news – 20% body fat, with a 1.3 Android:Gynoid ratio. I am carrying too much fat internally around my organs. I am also obviously extremely disappointed that after 6 years of CrossFit I still do not look like a CrossFitter. I am stronger, faster, more agile than I’ve ever been but still look like a melted ActionMan model.
So, with this in mind, and taking in to account my DNAfit results (see one of my last posts), I have restructured my macros and caloric intake. On training days, I am back down to 2400, and only 2000 on non-training days. The DNAfit test highlighted the necessity to reduce carbs in my particular diet and so I have amended my macros to 40% protein, 30% carbs. 30% fats. Given that it’s the run up to Christmas, this might take a bit of a hammering until January.
So, this is me for now, sorry it’s been so long. I’ll try to sneak in some more soon.
Happy Christmas all!!