Enjoying the Journey, Strength, Open Water Swimming, Recovery

If you compare yourself with others, you may become vain and bitter,

for always there will be greater and lesser persons than yourself,

Enjoy your achievements as well as your plans.

The intense beauty of Istanbul is all well and good but it did smash through my workout plans for last week. There was little strength training beforehand and none out there at all although I did manage 7 miles on a Treadmill and a WOD that I’d programmed for long haul flights.


Unfortunately, the run was in minimalist shoes…cue getting up for my flight the next day and collapsing in a fit of one-legged agony at 0430, my left calf as solid as the marble on the mosque roof on the other side of the dawn-bathed Bosphorus. It wasn’t exactly funny at the time but imagine the inevitable pain that comes another 24 hours later! Saturday morning, trying to get down the stairs to the Action Princesses was hysterical. Trying to get a cup of tea up to the Chief Warrior Princess was even funnier! It turns out that walking backwards up stairs isn’t very clever either (unless you like Early Grey covered carpets).

I want to highlight my last post. Before heading out to the continental bridge between Europe and Asia last week, I got a new Clean PR baby! 103.5kg! I kind of brushed over it in my last musings, covering the Level 2 CrossFit Trainer course instead. But hell, I got my first major PR in AGES! Boom and, indeed, SMASH! I put it down to the strength programme, CF Watford’s programming, good nutrition and adequate recovery.

Having a goal is really keeping me motivated at the moment. More than that though, I’m enjoying the process. I’ll be honest, I do enjoy weighing and tracking my food. I love seeing my power output in workouts and I’m pushed to keep writing this blog in the vain hope that someone might read it 😉

Anyway, back in to it today with Day 24 of the AMRAP Plus One Strength Programme and my first proper Open Water Swim training.


  • Cleans 5 x 1 @ 75% – 77.5kg
  • Cleans 5 x 1 @ 80% – 82.5kg
  • Cleans 5 x 1 @ 85% – 87.5kg
  • Clean Pulls 3 x 3 @ 90% – 92.5kg
  • Halting Clean Deadlift (3 x Knee), Finish (x1), Floating Clean Deadlift (x1) @ 87.5kg

I didn’t warm up completely this morning and felt it in the catch, in the lumbar. It took me all day to unknot it. However, each rep was strong. I’m enjoying this programme.



1km Open Water @ Denham Water Ski

Time: approx 24 mins.

Nothing fancy, a chance to try on the new DHB wetsuit (which I love) and get in to the cold water (11C). I plodded around (is there a ‘slow swimming’ verb?) and made my way out in good order. Of course, what noone tells you (unless you actually read triathlon websites! – Ed) is that trying to walk after a 1km swim is REALLY funny! 😀 How I’m expected to run 15km, I’ll never know. Still there’s about 5 weeks until the event – plenty of time 😀 😀


  • Pre-Strength – Banana
  • Breakfast – Porridge, Whey Protein, Milk
  • Snack – Brazil Nuts and Cherries
  • Lunch – Turkey Burgers, 2 x Eggs
  • Snack – Seed Mix
  • Dinner – 2 x Organic Bramley Apple Pork Sausages, tonnes of carrots, broccoli and parsnips.
  • Post-Swim – Whey Protein & Milk, Chicken, Rice, Egg

Total Carbs: 202g (808 KCal)

Total Protein: 211g (844 KCal)

Total Fat: 73g (657KCal)


Lake Swim, Team WOD, In-Flight PT -Sun 11 Sept

Stretched out across 3 empty seats, I’ve gorged on, “Captain America: Civil War” (enjoyed it, geeking out on superhero stuff), “Daddy’s Home” (brilliantly predictable and very funny), slept, eaten some Thai chicken curry and bored the hell out of myself with, “London Has Fallen” (utter turd, waste of 90 mins of my life). With 3.5 hours remaining of this United Airlines flight, and before I treat myself to some,”Big Bang Theory” hilarity, I thought I’d catch up on yesterday’s action.


Having not headed home, with the flight looming, I made a plan to really make the most of my day. Following up on the extra swimming during the summer holidays, I decided to find a lake to get some distance in.

This is not easy in the UK. Too many refuse swimmers on health & safety grounds. Like much of the UK outdoors, we over – egg the risks and simply lock it away, preferring our society to engage through the perceived safety of consoles and devices, getting lazy and slow instead. Not this Team Nomad, I can certainly say that. Our family love the outdoors and between Mrs Nomad and I we encourage all activities outside. However, I found Denham Water-Ski centre about 20 mins away and shot off there for 0730.

It was about 500m in to my 1km loop that I realised how out of swimming condition I am; or compared to present compant anyway. At least 5 people overtook me, 3 with “Ironman” swim hats on. However, I thoroughly enjoyed the experience and will be going back there in the future. The facilities were first rate, cafe-bar very well maintained and spacious, and the staff were extremely friendly. I wasn’t too put off by seemingly being the only one not a triathlete. 

Pulling on my CrossFit Towoomba t-shirt (feeling immediately better about myself 😉 ), and after my body had recovered, it was over to CrossFit Watford for a Saturday morning Team WOD. I’ve been looking forward to one of these for a while.


3 x 3 Back Squats (to 90% 3RM only)

105 / 110 / 115 kg

After this week’s squat programme, I decided to go easy on this and push myself only to about 85%.

Team WOD

20 min AMRAP (team of 4)

  • 250m Row (each)
  • 20 x Burpee Box Jumps 24″
  • 20 x Kettlebell Swings 24kg
  • 20 x Pull Ups

Total: 3 Rounds plus 731m

We rattled through this quite comfortably. The row was the hardest part but I stuck to 2000+ cal/hour Avg. We had a very strong team, breaking everything up in to 5s or 10s and changing over rapidly. I’ve always performed far better when I know others are directly relying on me; today was no exception. We stormed through as the top team.

The remainder of the day was spent catching up with friends that I’ve drifted far too far apart from.

Treating myself while watching,  “Interstellar” (awesome movie, boggles the mind in to weird shapes),  I gave myself a Kronenborg 1664 while eating a Marks & Spencer Thai Banquet For One (extremely tasty), and went to bed feeling pretty strong (although that could just have been the beer).

Commando Bear and Tigger on more Adventures


Out of bed at dawn o’clock, car to the airport,  stumble through security and then some bacon, eggs and coffee in Terminal 2. And wake up.

Next stop, Houston International and then onward to San Antonio.

About 6hrs in to this flight though,  right before I thumbed this post, I realised I’d not left my seat at all – dangerous business on a long haul flight. Standing up to stretch off, I munched on a “Graze” box of nuts (expensive for a few nuts but it’s on expenses) and looked down the plane, wanting to do some exercise. So, in typical NomadicCrossFit style,  I headed to the back and did this:

Have you ever had to improvise to get some exercise in? Do you have a routine?

I’ll be off for a day or two but will catch up with you all from Texas!