Tuesday May 1, 2012 (squat, o-lift, core/jerk, press, scap)

6am breakfast
cauliflower, broccoli, coconut cream chicken, spinach and mushroom

730am
cup of TEA

 930AM: CP based, glute/quad relationship work, o-lift squat tech + core endurance

A. Heels elevated bsq @ 50X0, 4reps; rest 3min x5
B. 3 Front squats  + 3 tall hang squat cleans @ 50-65% effort; rest 2min x3
C1. Anchored sit ups, throw with arms, keep hands outside knee and ankle, 30reps; rest 1min x5
C2.  Backwards sled drag, 1min @ moderate; rest 1min x5

NOTES
A) felt good, fast and explosive from the bottom. Worked at 80% weight
B) felt really good on this and mobility was awesome. check the video :) done at 52kg only 65% of 80kg
C's) done unbroken and 60kg on sled which was about 60m  

1230pm Lunch
 as breakfast but slightly bigger serving


4PM:  CP based, Jerk tech + press test with scap focus + pull up insight test  + scap work

A. Split jerk @ 11X3, 75% effort, 3reps; rest 2-3min x5
 B. Seated behind neck strict press, @ 3010; 6RM
C. Pronated normal grip Pull up, 3,2,1 reps, WTD @ 30X1 rest 4min
D. DB ext rotation @ 2010, 10,8,6,6; rest 30sec b/t arms
E. Powell raise @ 2010, 10,8,6, 6; rest 30sec b/t arms

NOTES

A) Split jerk 75% of 80kg was 60kg and held 3sec pause for all reps. see video
 B) FUCK failed a 6rm at 5 and a half reps at 60kg........ Spewing. Didn't redo at a lighter weight. 
C) 3@15kg, 2@17kg, 1@25kg
D) @ 7kg
E) @ 10kg

8pm Dinner
silver bet, mushroom, cauliflower, spinach, bacon, chicken, red curry


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Monday April 30, 2012 (Hip, jump speed, run/core-mixed modality)

 Had a rough night sleep as my partner was and is violently ill. I hope I do not get the bug but coz she was up half the night so I was I. when I was up last night I had a few snacks of nuts and even when I woke this morning but I will be cutting back a bit on the nuts and having a little more coconut.

7am- nuts and some sweet potato
coffee

830am 1/2 a coffee and some more sweet potato

930AM: CP based,  Hip speed extensive, jump intense  + run speed/ Alactic touches + DE Pcln

A. 10min dynamic hip mobility
*Done felt good and kept moving

B. Max effort, seated pause box jumps x 5; rest 3min x3
* Was good and felt light for once. First set was 105cm, next 106.2cm and the last was 108.2cm. Not bad for a fat arse I thought.

C1. Standing triple jump, rest 10sec x5
C2. 30m run acceleration to 95% speed; rest 2:45 x5
*These felt great and my triple jump I think is getting better. Each jump was a little over 6m. Maybe 6.20 but this was just a step out no measurement. Runs felt a little slower but not timed.

D. Clean pull cluster, 105% RM, 1.1.1 explosive; rest 2min x5
 *Done at 105kg and felt ok. Videoed the last 3 which I will put up after. Remember I taking back all my %'s a lot as this is rebuilding phase.

E. Crazy ninja squat I sent on email, 3min
F. 3 sets of 3-5 reps, ninja squat N0 2. I sent on email
G. 3 sets of 5reps, KB boot strapper squat drill in o-lift shoes
*All done ok


1230pm lunch
salad of spinach and mushroom, tiny bit of steak some bacon, sweet potato and green curry

3pm lunch 2
cauliflower, broccoli, coconut cream and bacon

530PM: Mixed modality aerobic flow session + core touches + mobility piece

Run - 10-15min @ EZ pace:
+
10min dynamic mobility, thoracic +  dosiflexion, internal + external shoulder rotation + shoulder flexion
+
5sets @ EZ pace:
- 8 inch worms no push up or superman
-8 x 15kg BB step up/leg @ 60cm
-30sec hang from pull up bar, gently have feet in contact with ground + twist side to side/hunt for restriction affecting dual shoulder flexion.
+
5sets @ EZ pace:
-20sec ring supports (top of dip)
-40sec single skipping
+
10min PNF mobility, thoracic, dosiflexion, internal + external shoulder rotation + shoulder flexion
+
10min Static mobility, thoracic, dosiflexion, internal + external shoulder rotation + shoulder flexion

NOTES
Felt really good this session. I was semi dreading it as I felt a bit off but once I started the run and ran at a pace a little quicker than I usually would it was game on from there. My dynamic mobility was in the form on empty bar olympic weightlifting movements. This is my MASSIVE weakness so from now on I will make this a regular feature just to get into positions with little to no load. 


Warm up was 10 back squats for 3 sets, 3 hang squat snatch for 5 sets, 3 snatch pulls for 4 sets, 1 snatch balance/2 over head squats for 4 sets


DB step ups were tough on the wrists and grip and coz I was sweating so hard the pants were very restricted around the legs which made stepping up pretty difficult.


The ring dips supports were great with the skipping. Today I left the rings up high and felt ok so I muscle up'd to ring support which I was happy with considering I have done about 10 muscle ups in about a year.


Stretching was also go

745pm Dinner
spinach, cauliflower, broccoli, chicken and red curry.

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Coached by Ross Blake at B32 athletics

Sunday April 29, 2012 (REST)

Last night was a massive night on the food. Went to all you can eat and I fasted the whole day so I could eat all my calories at once. I did and was almost physically ill. I will not do that again. I felt like a 12 year old boy doing all you can eat at sizzler. It was disgusting.

Today was a rest day but I felt like I wanted to do something with all this energy I have. Probably not a good student for my coach but I only went light and counted it as mobility for the am

930am

*Back Squat
 80% 8 sets of 3 @ 120kg (speed)

*Snatch 
70% 3 reps for 2 sets @35kg
75% 3 reps for 2 sets @37.5kg

*Clean & Jerk 
70% 3 reps 2 sets @50kg
75% 3 reps 2 sets @52.5kg

Handstand work and mobility

1230pm Lunch
homemade banana paleo icecream
berries
steak

Saturday April 28, 2012 (recovery)

Yesterday was testing and today is like an active recovery day. Was absolutely STARVING last night and woke at 1am and had to eat. I had two of Mikes Blue Dinosaur paleo bars and and about 200gm of macadamias. Felt good after that and actually woke up feeling full so the fasted walk this morning was easy.

Tonight I have a birthday dinner to attend and I will fast the whole day as tonight is all you can eat. I can't wait. So I guess today I can not really report any food intake. I have however had coconut black tea and a chai green tea with a magnesium supplement.

Todays AM session was a walk with my dog. It is PISSING down here. I was going to go for a walk in the national park but a massive accident of a rolled ankle, landslide or something would have been just my luck.

I walk for two hours with my dog DRAGON who a few of the readers here will know. It was a PR walk by him by abut 1 hour 45mins. He usually only lasts a km but todays route via map my run was 10km I could no go fast. Dragon is half Shepard half corgi so he only has short legs.

This afternoon I have a mobility piece and supposed to get a massage but I am yet to find a good massage therapist so I will doing it myself with trigger point stuff and mobility after each joint I move a round.

Tomorrow is complete rest so I will be doing more mobility.

Friday April 27, 2012 TESTING

7am-snack
5 small pieces of sweet potato probably equal to about a medium sized one. Baked in oven no skin
1.5 coffee shots diluted in extra water to make 2 cups

Training will be a little later today at about 930am as there are guys here fixing the MASSIVE tree that would have come down on the house at some stage. I have to stay inside and baby sit Dragon while super star Jess trains and then we will do a tag to swap out. I will start my session at 930ish

10am TEST
Hip speed/agility capacity test + sub max hip speed capacity tests + UB pull capacity test No. 2

A. Find your max height box jump, no time limit
B. AMRAP Kipping pull ups; rest 3min EXACTLY x 3 sets
C. @ 70% x A, AMRAP box jumps in 7min

NOTES

A) spent a fair time warming up as it was pretty cool this morning even by the time I started.  Hip and ankle mobility has been my biggest down fall in nearly everything and I think this applies to the box jump. I seem to get my hips pretty high for a 100kg lad but getting knees up to..... Different story. I hope this changes in the future. Previous best box jump was 113cm to stick a landing. Today I got 112.7cm pretty close. Not to bad. I have been doing lots of explosive stuff but I think it is time to really move weights fast and with purpose. when the timing is X I need to bring it.


B) Was really dreading this as I have done fuck all pull ups this year. With a fractured scapular twice last year and a shoulder operation and two elbow operations already this year it didn't really look promising for me. Didn't bitch about it though so did the best. It was raining and I wanted to use the regular bar width rather than the fat bar so I did it outside in the rain and dried the bar with towel before completing. My scores were 43, 32, 30 with exactly 3min rest between sets.


C) Last was the 70% box jump test. This was harder than I thought it was going to to be. My legs were fried and heart rate got pretty high. I should have worn my monitor whilst doing it to see where the heart rate really was. At the end of the test it wasn't my heart rate stopping me going faster it was muscle fatigue. I never had the fran burn though. I had to jump to 78.9cm which is only just higher than 30inch. Lasy year at the games I did the deadlift box jump wod at 30" in 2min 50 something, so that was 45 box jumps at a bit less (3-4cm) from today. Today I got 107 reps in 7min and at half was I was at 50 reps. So I did a negative split by 7 reps. Does this mean I should have gone harder? I am not sure. I did pace it so I did not crash and burn.













1230pm post wod breakfast/lunch
-chicken with massaman curry and veggies



Friday PM: Hypoxic swim, O2 tissue saturation changes

10min run to pool, easy
+
50m (25m FS + 25m BK); rest 1:1 x10
+
6-8 x 25m underwater; rest as needed
+
Run 10min home @ aerobic pace of your choice. How do you feel after swim regarding breathing comfort?

NOTES

Was unsure how to perform the 10 50m swims. I don't know what BK is so I just swam 30m freestyle and 20m breastroke. Also wasn't sure how hard these were to be and if they were just a warm up in the pool so I made them a little harder with each effort and finsihed the last one at about 80% so I was taking it easy. I thought the main session was underwater breathing

The hypoxic swims were terrible and I was freezing. Did them at 5pm this evening so I finished them at about 545pm and was shivering everywhere. Obviously pool not heated and it was hard to keep warm and get your breath whilst not moving. I made 25m on all except the 1st 20 and the last 30m which was in laps of a 10m pool. I had to have a warm shower before the last run as I was FREEZING! 


Last run felt fast but I only ran 150m more for a lot of effort. Felt like my legs fatigued pretty quickly. I felt fast just wasn't fast.

730pm Dinner
-Steak spinach and coconut curry


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Thursday April 26, 2012 (rest)

Today is a rest day and I love it. Last night the glute ham raise killed me and today I am paying for it. I am not sure how I will go tomorrow with the box jump testers but we will see!!!!

8am Breakfast
small piece of steak
smaller bowl of berrie
larger serving of coconut cream

1030am snack
nuts

3pm lunch
-left over curry from the other night.

Not much food so far today.

Wednesday April 25, 2012 (s.mod run lact/Hip speed, lunge, HSPU

530am-Snack
Nuts

8am coffee (black)

10AM: EST, single modality AnLP 1-2 training

4-5 Sets:
Run 40sec @ 90%
Rest 5:30
+
rest 12min ( practice skin the cats)
+
4-5 Sets:
Run 40sec @ 90%
Rest 5:30min
NOTES
Ran on a flat track at athletic field. Had no rings or bars to perform skin the cats so played with handstands and handstand walking in my 12min rest between sets. Felt ok in the middle play with handstands. Didn't get to far but was happy. All runs were about 243m and the last run (5) in the first set was tough. As was the last 2 in set two so interval 9 and 10. Tried to keeo a good pace and after the first one I thought I might have gone to slow but as it crept up on me I was happy with the pace. Wore the garmin gps and heart rate combo for extra data. See links below. 




Set 1 (runs 1 through 5)


Set 2 (runs 6 through 10)



1pm Post WOD and lunch
- berries and coconut cream 2 eggs and 1 rash of bacon


 4PM: Hip speed + single leg touches + HSPU

A. OH KB toss @ 16kg; rest 90sec x15
B. 4 BB fwd lunges + 10 explosive jump and switch lunges; rest 3min x5
C. 1.1.1 extra ROM HSPU, rest 10sec b/t reps; rest 1min x3
C2. 10-15 GHR; rest 1min x3
NOTES

A) done and felt fast practised handstands in the 90sec rest

B) Did 8 total steps 4 each leg at 109kg on the barbell. Tried to be fast each step and jump fast abd high each plyometric lunge

C1 and C2 HSPU done at 20cm blocks for full depth :) and Glute Ham raise was 14, 11, 8 WOW

POST WOD- Dinner
Left over curry and some nuts
berries and coconut for dessert

Tuesday April 24th, 2012 (Snt tech, G.morn/HangSquat, snatch balance)

7am
Coffee and a handful of nuts

 8AM: CP based, snatch tech + LB bending moderate/high TUT +  BWT density touches

A. Low hang (below knee) muscle snatch. Muscle snatch. Snatch balance @ 50kg, 1.1.1; rest 90sec x3
B. Tall hang squat snatch @ 60% effort, 1 perfect rep every 60sec x10 (no ego)
C. Low bar good morning, 8,5,3 @ 4111; rest 3min
B1. 10-15 toes to bar ; rest 1min x5
B2. 10-15 ring dips rest 1min x5
NOTES
A) did in sneakers just to see how it felt. Felt and ROM getting there. Need knees out more on squat. 

B) same as above a few shit reps but done at 40kg

C) 8@65kg, 5 @77.5kg, 3 @ 84kg

D) Did all strict reps 
T2B- 12, 12, 10, 11, 10
DIPS- 15, 12, 12, 11, 11
















11am -Breakfast
2 eggs, left over veggies,
left over veggies from last night and some nuts


3pm -Snack
Nuts

4 PM: Aerobic Z1 + clean tech + OHS tech + mobility piece

Row - 10min @ easy-moderate,
+
10min - thoracic mobility, hip internal + external rotation, dosiflexion, internal + external shoulder rotation
+
Hang, 3/4 depth squat clean ('low catch power clean') , hold landing and or adjust to deeper and hold 3sec+ @ 50% effort, 3reps; rest 2min x5
+
Pressing snatch balance @ 33X1 5reps, light; rest 2min x4-5
+
Row- 10min as (50sec easy + 10sec moderate effort surge)
 NOTES
A) rowed 2588m on damper 6 at 1.55.9/500m at 19 strokes a min.

B) Mobility done

C) Done at 50kg and felt good. See video. 

D) Done and felt like a spastic 30kg for 5 sets. See video. 

E) last row didn't read program right and just rowed 10mins and talked. 2593m at 1.55.6/500m and 19 strokes a minute on damper 4. 

Post wod wasn't hungry just had fish oil

8pm Dinner
Left over curry from last night

Monday April 23rd, 2012 (rest)

Rest day today which I didn't really want to have yesterday but waking up this morning I did feel drained and was happy I had a rest. Today I had a little bit more fat and a little less carbohydrate as I wasn't moving as much. Got in 1 large mobility piece with some mashing, tacking and flossing with some PNF thrown in there aswell.

7am Breakfast
2 eggs, bacon, fried leeks, onion and capsicum with some avacardo

12pm Lunch
spinach leaf salad, sweet potato and steak, sprinkling of pumpkin and sunflower seeds

Snacks every hour or so through to 730pm
-small handfuls of macadamias, almonds and walnuts.

745pm Dinner
Grassfed diced steak brocoli, onion, cauliflower cooked in the slow cooker with coconut cream curry.

1145pm Snack
Handful of nuts

 The old fu#ked up elbow

Sunday April 22nd, 2012 (elevate BS, QCh/ Jerk Tech, Press)

8am
-Coffee (black) Never drinking milk again. Been farting and on the shitter after 2 goats milk protein shakes yesterday......Yep so I'm off it!
- a few small bits of sweet potato and BCAA tabs, glucosamine supps

9am CP based, glute/quad relationship work, squat tech + core endurance

A. Heels elevated bsq @ 50X0, 5reps; rest 3min x5
B. Quick change movement seq, moderate load, 3 Goblet squats + 3 KBS x5, heavier than last time; rest 1min x3 sets
C1. Anchored sit ups, throw with arms, keep hands outside knee and ankle, 30reps; rest 1min x3
C2. 60sec Duck walk; rest 1min x3
NOTES

A) Heels raised back squat done at 80kg. Felt good. Last week was 72.5kg today 80kg. Videoed 1st, 3rd and 5th sets

B) Quick change done @ 32kg and was tough. Last week I did 24kg and this week got 32kg. Videoed 1st and last set


C1 and C2 done and got hard at the end. 

1145am
salad of spinach, onion, BBQ's broccoli, cauliflower, carrot and sweet potato. Left over rissole and steak. Cup of berries a little later.

3PM:  CP based, Jerk tech + press moderate with scap focus  + scap work

A. Snatch grip, behind neck split jerk @ 11X3, 75% effort, 3reps; rest 2-3min x5
 B. Seated behind neck strict press, moderate-hard effort @ 3010; 3-4reps; rest 2-3min x3
C. Pronated wide grip Pull up, 3-4reps, WTD @ 31X1 rest 3min x3
D. DB ext rotation @ 2010, 12,10,8,6; rest 30sec b/t arms, heavier than last week
E. Powell raise @ 2010, 12,10,8,6; rest 30sec b/t arms, heavier than last week
 NOTES
A) warmed up and did 5 sets at 75kg. felt pretty easy abut still failed a few due to bad foot position and off balance. really no excuse. So I dropped it back to 60kg and re did the whole 5 sets concentrating on footwork and depth of catch. Felt SO much better.

B) done at 54kg (had the 10lb on) was good and hit 4 reps per round. Last round was tough.

C) Done at 15kg DB and did 2 sets of 4 reps and the last set I did 3 at 15kg, dumped it and did 2 more unweighted to the same cadence.  Felt stronger than last week

D) Did 12, 10's at 8kg (up 1kg from last week) but due to technique and weakness/form I dropped back to 7kg for the 8's and 6's. Felt much better doing it properly and lighter.

E) Done all at 8kg up 1 kg from last week.

530pm POST WOD
water and sweet potato

7pm Dinner
Chicken, salad (spinach) BBQ veggies from the other day

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Trained at RAW strength and conditioning Gold Coast
Programmed by Ross Blake

Saturday April 21st, 2012 (Jump, sprint, dead/flow)

 Woke really tired this morning. Wasn't sure it it is from a good sleep or a crap sleep. Didn't want to get up but did obviously and ready to hit it.

7AM-Breakfast
-black weak coffee
-large handful of nuts
-2 small sweet potatos

830AM: CP based,  Hip speed extensive, jump intense  + run speed/ Alactic touches + DE DL

A. 10min dynamic hip mobility
B. Max effort Single leg vertical jump cluster, x1 L; rest 90sec, x1 R; rest 60sec x7
C. 3 quick and consecutive, high effort broad jumps + 40m run acceleration to 95% speed; rest 3min x7
D. Clean grip DL @ 11X1, 55% RM, x2 explosive; rest 45sec x6
E. Crazy ninja squat I sent on email, 3min
D. 3min, 5 part Cook squat drill in o-lift shoes, feet under hips.
NOTES
A) Felt good after a warm up and the jumps felt a little better than last week. My cluster was of 5 jumps spaced by 10sec and a minute between each leg. My right leg is definitely getting better. Runs were ok and smooth.

B) Felt a little slow in the last 2 not sure why but it was getting warm. 

C) Took my deadlift from a hypothetical max of 260kg even though the last lift I did in training in Jan was 280kg. I clearly have not lifted heavy since that day. The emphasis is speed so I backed off a little. todays weight was 143kg

D+E) done and cook squat was way better than last week. 


10am post wod shake of whey protein isolate unflavoured, 2 bananas and goats milk


11am -snack
sweet potato and 2 grass fed meat balls I made yesterday

2pm-snack
Sweet potato
Black coffee

3PM: Mixed modality aerobic flow session + core touches + mobility piece

Row or ride - 15-20min @ EZ pace
+
10min - thoracic mobility, hip internal + external rotation, dosiflexion, internal + external shoulder rotation
+
3sets @ EZ pace:
-Row 300m
-10 reverse lunges/leg
-30sec hang from pull up bar, gently have feet in contact with ground + twist side to side/hunt for restriction affecting dual shoulder flexion.
+
10sets @ EZ pace:
-1min 6 point burpee, focus on keeping feet under hips
-30sec side bridge/side
30sec running with skipping rope

Row 20mins

NOTES
Felt good this afternoon so threw in another 20min row on the arse end of the session.
1st part rowed 4710m in 20mins at 21 strokes per min. Really easy and enjoyable chatting to others in the gym whilst rowing
2nd part took 15mins to do mobility
3rd part kept 300m rows at 1min 1 sec, lunges were steady and stretching was good
4th part again easy and comfortable used the burpees to do a full air squat stretch at the bottom and keep moving. Tripped up on rope once in skips.
5th part added with a row for 20mib bit further than warm up got out 4801m at 19 strokes a min.
Static stretch cool down. Whole session with warm up and cool down took 3 hours.

530pm post WOD
Goats milk banana protein shake
(I'm officially off them now)

7pm dinner
Sweet potato, berries, salad and steak.

Good night

Friday April 20th, 2012 (REST)

Today is a full rest day so I am planning on doing 3-4 mobility parts. This morning I concentrated on ankle mashing with barbell and then tack and stretch the Achilles with some of Jezza's surgical tourniquet. After this I rolled the entire quadriceps and mashed my adductor with the barbell. Then tack and floss/stretch my adductor in a squat stance followed by distracting the hip capsule and stretching glutes and lasting hip flexors

8am Breakfast
-roast capsicum, onion, mushroom, avacardo  
- some nuts (not many)
-2 eggs and half a small steak

Thursday April 19th, 2012 (recovery)

Went out to dinner last night with Jess and a mate but still ate clean and drank water............ boring I know but was good not to cook for ourselves. As a consequence had a later night that usual but woke this morning at the usual time with no muscle soreness or fatigue that I thought I might have had from yesterday.



Did some morning programming with a coffee and frothed milk........ tastes so much better with that! Trained a little later today and didn't have anything to eat until 1230pm

10aM: recovery + underwater O2 saturation work.

Swim, 10min, mostly wading
+
Mobility, 10min, dynamic
+
12.5m underwater swim; rest as needed x12
+
Mobility, 10min, static mobility
+
Swim, 10min, mostly wading


Notes

Changed this just a little coz I felt good and chucked in a 10min run on the arse ends of the session so started and finished with a 10min run. Did static mobility after last run. Hypoxic work was much better this week. Performed this in my own pool where last week I went to the public pool. I think today I went better to last week because my nutrition was different, I actually warmed up in the water as well and already knew the distance was achievable. My pool is only 10m long so my goal as to do 2 lengths (20m) but I had 2 push offs so I though this was fair.



Average time under water was about 23sec. Coz I felt good from 6 onwards to 10 I did 2.5 laps (25m) with 3 push offs underwater (25/26sec) and for the last 2 I did 30m underwater still 3 push offs but 30sec underwater. All up I was resting about 90sec average between efforts. 


This session was actually really really fun. I enjoyed it a lot. I wish tomorrow wasn't a rest day coz I feel great. 


1230pm Breakfast/lunch
4 eggs omlette with:
Bacon, shallots, leaks, mushroom, capsicum
On the side I had roasted sweet potato chips I made with NO oil.

2 PM: Recovery

60min massage

Heading to the asians at the shops

430pm Mobility
ankles, hips, thoracic, shoulders

730pm Dinner
Steak on BBQ with BBQ veggies (same as what was in ommlette)

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Wednesday April 18th, 2012 -TESTING

Today is testing day. I am not sure how I will go but it will be good to see how far away I am from my once higher level of fitness to now. I think the goal will be to push myself in each workout and just see how I go backing up for multiple WODs and pushing hard as opposed to holding percentages. Really dreading this day to tell you the truth.

Sleep last night was fine. Work maybe 4 times which is ok for me. Usually wake 3-6 times (nothing to do with exercise or anything just the way I am) Once I was woken by the dog barking so that was out of my control.

330am woke and did a really decent number 2. I know a lot of people don't really want to hear about that but I should document.

7am Was already up and performed above WOD (#2) and a pretty decent size as well. Should be about 3 kg lighter I recon.

720am Poored half a coffee and put a fraction of goats milk in it. Tasted like cats piss so I tipped it out after a few sips. Had a glass of lemon water instead.  Going to hit WOD 1 at 8am.


9am Testing

AM: 10min AMRAP:
15 wall ball shots
25 Double unders

Notes
Rightio. Went down to the gym and did a really good warm up. REALLY good. Went through key elements of mobility and felt good. Was tossing up between weightlifting shoes and sneakers and also ropes. Feels like in a chick deciding which colour strapping tape matches my crop top and long socks. Anyway did a few rounds in my sneakers and few in weight lifting. Decided weightlifters and speed rope. Started, lost count of rounds was up to about 4-5 rounds had broken double unders about 10 times. Was PISSED!!!! Chucked my first CrossFit tantrum and started again with a counter!!!!
After restart did all double unders unbroken and got 9 rounds and 15 wall balls. Missed and had to redo two wall ball no reps. Pissed at that as well.
The limiting factor during the wod was probably muscle endurance i did have a high heart rate but never felt ill or like spewing. Only felt like i might have to break wall balls coz my body felt heavy. Had to jump wall ball the last set to remain unbroken coz my muscles had nothing left. Smashed protein shake with blended bananas and goats milk after WOD.
+
1230pm
1. FT: 100m prowler sprint @ 80kg total weight
- rest as needed-
2. AMRAP pull ups in 4min
- rest as needed-
3. FT: Run 800m
Notes
OK I know that you asked to do the prowler on a flat surface with 80kg total weight. I just can not find a flat 100m track. I live int he Hinterland and there are hills EVERYWHERE. The flattest area with in 20mins is right out the front of the house. It is a hard flat road and has markings every 10m for 200m. The incline is about 4-5 degrees. The prowler had to be 80kg total weight. I had it weighing 70kg (60kg weight/10kg prowler) Now I did it on the slope  and took 10kg off because of the incline. You said that you had data on a flat slope but there would be too many variable with surface texture, sled surface area, sled surface etc etc so I thought if I did this at 70kg I can easily replicate the test. 100m sled sprint was 1min 23.9. This was extremely tough. slowed from a sprint to a walk and drive at about 55-60m. was terrible. The legs were full of  lactic acid and slow. I tore the sole of my shoe and the lever of pushing from straight arms to bent with chest right up over the weight plates. This was terrible!!!!!

AMRAP 4min pull ups. Have not done this before and was unsure how to approach it. I did this about 10mins after the prowler sprint with a separate mobility warm session. I decided to break down right from the start into sets of 5 with very short rests between sets. It rained right before I started so I had to move from the good skinny pull up bar to the fat scafolding type pull up bar that was inside. The whole 4 mins was inside. I scored 100 reps exactly in 4min with no fails. Last 40 seconds heart rate got up a bit but muscle fatigue would have been the limiting fact had I decided to do sets more than 5. eg set of 30 to start then 10's after. So 5's it was


800m run for time. I had to drive about 10mins to the athletics track. The surface was damp and weather was windy. I really hate 800's! Anyway ran 400m warm up as I was already warm. I took a few mins to warm up calves, hamstrings, quadriceps, hip flexors etc. Then I hit it. Run was timed at 2min 38. The first 400 was 1min 17 so I did math whilst I was running thinking if I do not slow at all I can hit 2min 32 for the session. I didn't think slowing by 4 seconds was that bad. I will see what Ross thinks. 


Had a 2 blended banana smoothy straight after with whey protein isolate. about 1 hour later I have had some sweet potato and some grass fed mince. Training for PM grinder in about 2 hours!

   

PM: Grinder 40.

4 sets @  hard grinder effort:
2min Sledge hammer hits
2min Heavy-ish tire flip
2min Sled drag, moderate
2min Battle rope slams
2min WTD sit ups, 15kg

Notes
Felt fine for this workout. No dramas with nutrition through the day. I was a little tired before the start but sleepy tired not really muscle tired. Once I started to warm up I was good to go and went pretty hard. No stopping on all parts and broke only a few seconds to restart the stop watch. Sledge hammer broke after the second round so I changed that that exercise to a 25kg plate slam. This was pretty good and hard. Was getting about 60 sledge hammer strikes and with the plate I was gettin about half that. The tire I was using weighed 205kg and was getting between 10-12 flips each 2min with an average of 11 I guess (obviously). Sled drag was continuous and was 40kg on long grass. Battle rope s was tough and raised the heart rate a lot. Averaged 50 single hand ropes/25 each arm and then 40 double arm ropes. Last exercise was sit ups and all were unbroken. Held the 15kg plate overhead like the overhead plate sit ups from a few years ago. 

7pm
Post WOD protein shake with whey isolate in milk.
about half hour after that I downed some sweet potato.

8pm  Dinner
-Chicken and salad


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Tuesday April 17th, 2012 (REST) diet reflection

So yesterday I went back TOTALLY on what I said about 2 days before with my diet. I was going to try the low fat carb approach and turn my body into a ketogenic fat burning machine. The stuff I had read (not all) supported the theory that you could sustain high intensity exercise with limited carbs as your body will learn and adapt at the same time the new energy source will low the lactic acid accumulation in your blood stream from the different energy source as glycogen as lactic acid are closely related.

pffffffffttttt- Performance and health and longevity are on different scales. You can not perform at a high level on limited carbs. You need them. Yesterday my AM session was heavily glycolitic. If I had not had carbohydrate I would have crashed.......... HARD. I did crash.... hard but it was at my 9th effort. I definitely felt it early but I could hold on. That is the difference.. On a low carb diet you would hit that point early and just not be able to push through. You just can't. You just bonk similar to triathletes, runners any endurance athlete when their body is just completely void of all carbohydrate sources to perform. They start to use their muscle for fuel........ BAD jew jew.

Tomorrow is a testing day for me. I will rest today and perform at least 2 pieces of mobility. One with rolling and trigger point. One with static stretching. I am currently waiting on an email from Ross my coach on what I should be fueling my body with today. Usually I would go low carb on a rest day as glycogen usage is very low today. BUT I might need to carb up a bit. Like an endurance athlete. Wait out and see.................. Currently

8am- 2 small (tiny) bits of left over  sweet potato..... really nothing
-1 L of lemon water
-1 MASSIVE cup of black tea. Weening of coffee. Ross had a dig at me!!

1230pm
Salad with pumpkin and sunflower seeds bacon, egg and mushrooms.
Finished off with 2 paleo bars from Mike WS at Blue Dinosaur paleo. Couldn't stop at 1

3pm
Bowl of nuts
Paleo bar (again)

4pm
Mobility bands and distraction techniques on and off for 2 hours

8pm Dinner
Salad with mince
Sweet potato for extra carbs
Few seeds for some fat.

Out

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Monday April 16th, 2012 (Mono Lact, hip speed, hspu)

730am Breakfast
-4 small sweet potatoes


9am  EST, single modality AnLP 1 training

5 Sets:
Row* 250m @ 90%
Rest 5min
+
rest 10min ( practice skin the cats)
+
5 Sets:
Row* 250m @ 90%
Rest 5min

*Dampner set @ 6. Use high stroke rate instead of brute force.

Notes
Really wanted to quit this after 4 intervals. I didn't think I was going to make it and the skin the cats were not a rest! worked hard all the way through. noticed at about interval 7 that damper was on 4 so just left it for the rest. And also re read the program and didn't emphasis the high stroke rate till last 3 rounds. By then I was fucked anyway. 
DATA
250m time        stroke rate average      avg/500m
1.      41.6               48                                  1.23
2.      41.5               49                                  1.23
3.      41.6               53                                  1.23
4.      41.9               46                                   1.23
5.      43.3               54                                   1.26 ( was flogged)


Did 17-19 skin the cats

6.        41.9                43                           1.23
7.        42                   56                           1.24
8.        42.5                58                           1.25
9.        44.8                56                           1.29
10.      45.1                56                           1.30

11am Sweet potato post wod and feel ill

1245pm lunch
-mince from last night on salad

330pm
-sweet potato snack before training

 430pm Hip speed + single leg touches + HSPU

A. OH KB toss @ 16kg; rest 90sec x10
B. 5 BB fwd lunges, dump bar and go into 8 explosive jump and switch lunges; rest 3min x3
C1. 1.1.1.1.1 extra ROM HSPU, rest 10sec b/t reps; rest 1min x3
C2. 10 GHR; rest 1min x3
Notes
Did a really quick but thorough warm up and felt like I was on from the start. Must have been the sweet potato injection!!
A) KB toss done at 16kg. Dog got in the way a few times
B) lunges done at 100kg felt strong and jumps felt quick but didn't look it on video
C) HSPU done on 20kg bumpers at a 8.3cm width. Was hapy with these and found the first set (one filmed the hardest. Didn't read program and only had 10sec rest between glut ham raise instead of a minute. Was really happy

Note on warm up I sent to my coach
Yesterday I watched a video on warming up. Very very basic and stuff I really learned in first grade. However yesterday I applied the basics rather than fuck around warming up rolling out for like 30mins and I actually got warm, hit it with controlled intensity and felt AWESOME. Keep it simple stupid!


Post WOD smashed more sweet potato

730pm Dinner
Salad and grass fed mince from last night. 

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Sunday April 15th, 2012 (MusSnt, GMornin-Jerk/OHS)

Didn't sleep really well. Watched a scary movie before bed (Don't be afraid of the dark) that was actually the name and must have given me nightmares. No seriously didn't have nightmares, didn't sleep well and the first half of the movie was good.




7am Hydration
-cup of tea with coconut oil.
Decided to train fasted to see how I went and as the session was strength, power and technique.


Sunday AM: CP based, snatch tech + LB bending moderate/high TUT +  BWT density touches

A. Low hang (below knee) muscle snatch. Snatch balance @ 50kg, 1.2; rest 90sec x5
B. Power snatch @ 60% effort, 1 perfect rep every 60sec x10
C. Low bar good morning, heavier than last week @ 4111, 4-6reps; rest 3min x3
B1. 10 GHD sit ups; rest 1min x5
B2. 10 ring dips rest 1min x5
Notes
See the video, got most lifts in except for the boring stuff. 
During the week it was harped on me to not worry about weight and just worry about foot placement, technique and execution. Something I tell my guys all the time but then don't do myself. So today.......... Here we go
A) Done and felt good. Tried to drop fast but couldn't I think coz it is so easy to jerk or get moving. I did try and my range felt good
B) Tried to do really good form and even did a few overhead  squats near the end just to see my foot placement on the snatch. was ok. Comments on snatch form would be appreciated. I know it isn't perfect. 
C) done at 70kg
D1 and D2) fine with GHD. Ran out of gas on my right tricep for ring dips on set 4 and 5. Got 8 out strict on those two rounds. I hope that strength comes back. I have noticed I have week triceps though.  

12pm-Lunch
- chicken curry and salad from last night
-berries and coconut cream

230pm coffee

3.30pm
Hit the wall carb wise and thought this is rediculous, I need carbs to perform. Had 3 small pieces of sweet potato and picked up about 5 clouds. Felt awesome.

4pm  Aerobic Z1 + jerk tech + OHS tech + mobility piece

Ride - 20min @ easy-moderate,
+
10min - thoracic mobility, hip internal + external rotation, dosiflexion, internal + external shoulder rotation
+
Split Jerk, hold landing and or adjust to deeper and hold 3sec+ @ 50% effort, 5reps; rest 2min x5
+
OHS @ 1310, 10reps, light; rest 2min x3
+
Ride - 20min @ easy-moderate, undulating
 Notes
Subbed run for ride as it was raining and tomorrow I am rowing so I thought a run would be nice and smooth. Went well and wore heart rate monitor. Goal was to keep heart rate under 130pbm. Average was exactly that.

Concentrated on depth or stability on the jerk. ACTUALLY........ It was only the LAST 2 reps of the final set that I felt a bit of depth. The rest of time I was actually mistaking depth for speed and stability. NEXT time I need to bend my back leg a little more to lower towards the ground. 

Overhead squats were much better. Went really light and kept it at 30kg. FELT MUCH better than last time and despite being light I felt more comfortable at the bottom. My right shoulder started to give way a little towards the end of last set. I could feel it but not do anything about it. 

Ran again coz of the rain. Again kept heart rate at 130bpm

6pm 4 small sweet potatoes post wod. (SMALL)

730pm Dinner
-Grassfed mince slow cooked with veggies

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Saturday April 14,2012 (rest)

Today is a rest day so went in a slooooow short run (about 1500m) with the dog. That's all he could last. Came back and did some active mobility on ankles, hips (adductors), shoulders and thoracics. My big four mobility goats.

Realising that a HUGE limiter to my work capacity over the coming year will be my size I dedicated to shedding a few kgs. I know to do this I'll be losing muscle mass. I currently weigh 97kg

After emails back and forth with my coach, Ross Blake from B 32 athletics we've come to the conclusion that my protein intake is too large. I'm a paleo food quality type of guy and hate to measure. I've switched back and forth over the last 6 or so months (up to a year) switched between higher carb and lower fat to lower carb and higher fat.

Last night with my mind ticking and thinking of the words my coach told me I've decided to try a higher fat diet, moderate carbohydrate load and decreased protein intake.

I've decided on rest days to fast 16 hours from the previous nights meal to rest the cut and restrict calories on those days by intermittent fasting.

I think despite CrossFit being a highly glycolitic sport I can utilize fat as my main energy source at least through training as my phase of training at the moment is rebuilding I am doing very limited but specific lactic acid training. On those days I will need more carbohydrate but for the most part I'm training my body to run on good fats. That's not nuts and seeds, it'll mean coconut cream and oils, avacardo and healthy fats in grassfed meats etc.

I will keep you informed and update each day as I go with continued posts. Today it is 11.30am and I'll update 2-3 more times today on this thread.

7am weak coffee with coconut oil
8am slow run with dog
9am specific mobility
11am coffee with coconut oil
230pm chicken city, cauliflower and salad
730pm as above
830pm coconut cream and berries

Fluid consumption
2.5 coffees
2L water
6 teas of different favours. Taste testing during DVD night.


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Friday April 13, 2012 (elevated BS/Qch-Snat Jerk/press)

7am Breakfast
-2 bits of steak
-Berries and coconut cream

8am Coffee

9am Training session 1- CP based, glute/quad relationship work, squat tech + core endurance


A. Heels elevated bsq @ 5010, 6reps; rest 2min x5
B. Quick change movement seq, moderate load, 5 Goblet squats + 5 KBS x3; rest 1min x3 sets
C1. Anchored sit ups, fingers on temples @ 2020; 15-20; rest 1min x3
C2. 30-40sec Duck walk

Notes
Part A back squat to cadence with heels raise done sweet at 72.5kg up from 60kg with 8 reps last week
Quick change same as last week with 24kg just tried to be a little faster a little smoother
Sit ups still hard and did all sets at 20 reps and duck walk no dramas

11.30am Lunch
-2 bits of steak in salad
-Berries and coconut. I think I am addicted 




130pm snack
-1/2 steak
-Small hand full of nuts




 330pm session 2- CP based, Jerk tech + press moderate with scap focus  + scap work

A. Snatch grip, behind neck push jerk @ 11X3, 75% effort, 3reps; rest 2-3min x5
 B. Seated behind neck strict press, moderate-hard effort @ 3010; 4-6reps; rest 2-3min x3
C. Pronated wide grip Pull up, 4-6reps, WTD @ 31X1 rest 3min x3
D. DB ext rotation @ 2010, 12,10,8,6; rest 30sec b/t arms
E. Powell raise @ 2010, 12,10,8,6; rest 30sec b/t arms
 Notes
Part A done with 85kg, on reflection maybe a little heavy. Would like to stick the landings a little lower next time so reduce weight. I just wanted to see how the arms would go with heavy load. It felt REALLY heavy overhead

Seated presses were up 10kg from last week and very tough. From memory it was 2 reps less per set though. 

Pull ups were hard to a cadence. Used 7kg dumbell for weight and got 6, 6, and 4 with a drop set on 4th rep to get that 5th rep.

D and E done and was harder than I thought as i was running out of time and did quicker than normal changes. Done at 7kg

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Coacjed byb Ross Blake at B32 athletics

Thursday April 12, 2012

 7am Breakfast
-Left over steak last night
-Mug of frozen berries and coconut cream
-Coffee

9am
AM: CP based,  Hip speed extensive, jump intense  + run speed touches + DE DL


A. 10min dynamic hip mobility
B. Max effort Single leg vertical jump cluster, L 1.1+ R 1.1; rest 3min x5
C. 6 bounding run steps into 50m run acceleration to 90% speed; rest 3min x5
D. Clean grip DL @ 11X1, 55% RM, x2 explosive; rest 45sec x6
E. 5min, 5 part Cook squat drill in o-lift shoes, feet under hips.

Notes
Dynamic hip mobility was fine and pushed end range in and out in all directions. Again the jumping lunges felt semi retarded but really tried to on the last 3 sets to keep chest up, foot flat on dip and explode high. The runs were also good and felt fast. Raced the dog a few times. Check the video. My bounds were on average about 13-15m for the set of 6 steps and as I said running was great. For the deadlift I based this on a 1RM clean of 120kg (I have backed everything off) and used blue mini bands as accommodation for end resistance as I exploded. The Cook drill was more retarded than the jumps off the wrong leg. I felt like Golem from the lord of the rings as I couldn't keep my chest up for shit. See the video

12pm Lunch
-Mince with spinach
-Berries with coconut

2pm Snack

-Mince and spinach
-Berries and coconut


5pm PM: Mixed modality aerobic flow session + core touches + mobility piece
Row or ride - 15min @ EZ pace
+
10min - thoracic mobility, hip internal + external rotation, dosiflexion, internal + external shoulder rotation
+
5sets @ EZ pace:
1min, light, med ball or plate slams
20m bear crawl
+
5sets @ EZ pace:
5 shoulder dislocates/pass throughs, measure 1st attempt and last attempt
5 inchworms
10 reverse lunges
30 skipping backwards
+
Row or ride - 15min @ EZ pace

Notes
1st Row easy 3846m average 1.57/500m and 21 strokes a minute. Mobility done

Used a 20kg DB for ball slams and did bear crawl unbroken just easy walking between exercises.  Got the heart rate up but not gasping or anything

This was good and thought it was going to be tough skipping backwards. In warm up I was hopeless but actually did all skips unbroken which was an achievement. Started pass throughs at 113.5cm and finished last set at 97cm. Pretty sweet improvement

Last row was pretty cruisey and rowed 3940m at 1.54/500 average and 17 strokes a minute. Slower and more deliberate and rowed further. 

730pm Dinner
- 2 steaks and salad with veggies
-Berries and cocnut cream in a mug dessert 

CrossFit in Castle Hill at CrossFit Norwest
Raw strength Gold Coast. Training elite CrossFit athletes :)
Ross Blake and B32 athletics

Wednesday April 11, 2012- REST

Today was a rest which I WASN'T looking forward to as I have felt great over the last few days and felt like I should keep pushing but this has probably been my down fall in past years as this would have meant an injury or something down the line.

Mowing the lawn was on the cards today and each time for the last 3 attempts the ride on mower has broken meaning a 6 or 7 hour walk with the push mower. Today started out no different. After 10mins the mower shat itself and I started to walk (1 hour) and then F%^K that I am not doing this shit again and I canned the operation until I can get the mower fixed.

7am Breakfast
-Nuts
-2 boiled eggs
-Berries and coconut cream

1230pm Lunch
 -Nuts (too many)
- Bolgnaise grass fed mince and spinach

7pm Dinner
- Nuts (too many)
- LOTS of steak (LOTS)
- BBQ'd veggies (capsicum, onion mushrooms etc)

Tuesday April 10, 2012 (triple day): Mobility + hypoxic touches

Tuesday: Mobility + hypoxic touches

 Slept very well. Had 2 vitamin D tabs (10,000IU) before bed with a shitload of magnesium. Didn't wake up tired and woke naturally at 545am. One night piss thats it. Happy days





7.30am Coffee



8.30am Coffee number 2
-30min roll out and trigger point work

9am Session 1

5min hot shower + 55min 'Epic mobility work
Had a warm shower and chucked on a long set of skins for lower and upper half. Hit a 10 min yoga type piece with trunk flexion and extension and a few lunges then switched to aggressive static stretching for 50min on hips! Psoas, glutes, adductors, quads everything and hard. 50min flew and I had not done upper body. Then did 50min upper body stretching with bands in positions of restriction. So manipulated overhead positions, rack positions, wide grip, close grip and basic shoulder girdle and finished with thoracics. 

11.30am Lunch
-Small steak but 1 1/2 pieces so really one medium size steak
- Medium to large bowl of nuts
-1L of water
-Coffee number 3 


 Noon: Session
1pm:
Swim 25m underwater; rest 1min x10

Did another 30min of rolling out and rode 10mins to the pool. This was FU*KING shit. I was really pissed with my effort. I could not even do 1 length at 25m. I did my best but this was the first time I have done this and was very disappointed. I managed 17-18m each length and felt very well recovered before next interval. Maybe my beard, man chest, boardies etc slowed me down. Maybe I don't need excuses because it was just SH!T. I have NEVER been able to do breastroke though so I guess that transfers to underwater swimming. It felt like I actually moved backwards as I was reaching for the next stroke!Rode home after pool and did a further 30mins static stretching

3pm Lunch 2
-Spinach, bolognaise mince from last night, nuts and water and I needed some concrete

5pm session 3

PM: 100 TGU @ 16kg; not for time
Not going to time it. I know I can do this. It will be slow and controlled and steady with no breaks changing from one arm to the next and working on stabilising my shoulders. This was actually hard post wod. Took about 30mins and I paused at each transition of each TGU to be deliberate and stable FML

7.30pm Dinner
Bolognaise mince from last night on spinach. Some berries and coconut cream for dessert

Trained at RAW Strength and conditioning Gold Coast
affiliated with CrossFit Norwest in Castle Hill  and programmed by Ross Blake

Monday April 9, 2012 (AM/NOON/PM: Aerobic endurance 90

Monday: Aerobic endurance 90




7am: Breakfast
-Handful of nuts (maca, almonds, brazil, walnut, pumpkin and sunflower seeds)
-1L of lemon juice water
-1 coffee

8am: session 1

AM: Run 30min easy pace
- 5.5km very undulating
-600cals
-155 avg heart rate
Took it easy but course was very undulating. I thought I was making good time but was a bit slow in the end in terms of distance for the 30mins. Was never out of breath even on hills. 



10.15am: Snack
-Salad with capsicum, lettuce, onion, shallots, spinach, rocket
-Grass feed mince
-Nuts and seeds as above
-1L lemon water

11.20am
-Coffee

Noon: session 2

Row 30min easy pace
-7978m
-172 average heart rate
-583cals (on rower)
-1.52/500 average split
-244watt average
-2.53 watts/kg





Felt good so I went a bit harder on this than a true easy pace. My goal was to get a bit faster and increase my watts/kg from the tester of 60m from last Saturday. Last Sat the average watts was 218.1 which was 2.26watts per kilo of body weight. Today was 2.53 watts per kilo of body weight.
 

2am:Lunch
-handful of nuts as above
-1 and a half small pieces of steak (palm size and a bit)
- mixed berry, coconut cream smoothly with blended macadamias.
2L of water

3.30pm
Coffee

4.15pm session 3

PM: Ride 30min
- 11.35km
-140 bpm heart rate average. 
 Undulating terrain so felt tough to keep heart rate high due to some big down hills. Max heart rate reached only 160bpm


7.30pm Dinnr
Grassfed mince bolognaise with mushroom, shallot, onion, bacon and tomato

8.30pm Dessert
Mixed berries with some coconut cream. Maybe a snack of nuts. Hasn't occured yet!

Trained at Raw Strength and Conditioning Gold Coast
affiliated with CrossFit Norwest in Castle Hill
Programmed by Ross Blake B32 athletics

Saturday PM: Hip speed + single leg touches + HSPU

Saturday PM: Hip speed + single leg touches + HSPU

A1. OH KB toss cluster @ 12kg, 1.1.1; rest 3min x5 (hold it as if a ball)
A2. 10 jump and switch lunges with max height jump; rest 3min x5
B1. 5 unbroken HSPU; rest 1min x3
B2. 10 perfect Kipping pull ups; rest 1min x3

Comments and notes

A1 and A2 Kb tosses were fine and also split lunge. Tried to emphasis the height of jump but I still look fat and slow on film

B1 and B2 HSPU felt better than they ever have before but could feel it in reps 4 and 5 of the last 2 sets. Elbow hurt a little pushing into end range on pull ups in the first set or 2 but got better. Last set I did chest to bar to see if I could. Felt ok. I think I need work on pull ups

Saturday 7th AM: EST, single modality AnLP 1 training

Saturday AM: EST, single modality AnLP 1 training

7-9 Sets:
Row* 250m @ 90%
Rest 5min

Damper set @ 6. Use high stroke rate instead of brute force.

Comments and notes......
This one crept up on me fast and I think I started out a little too hard but I had the forsight to can the session when I couldn't maintain the goal.
The goal was to always keep my average strokes above 52 stokes a minute and also not let my average time (split fo a 500m) go above 1.25/500m

1st and 2nd intervals felt fine but the 3rd I was like WOW what happened. Gradually my times got a little slower and I found I had to dig a little deeper each time to stay at the right pace. I thought as soon as my split got over 1.25/500m average that was it. Session done and the benefit of the AnLP was gone.

DATA:

Interval     Time     stroke avg     split avg
1.               40.1         52                 1.20
2.               40.2         53                 1.20
3.               41            52                 1.22
4.               41.8         51                 1.23
5.               42            53                 1.24
6.               42.3         55                 1.24
7.               42.5         56                 1.25
8.               44.8         55                 1.28
9. canned the session no power out put