16.5 is out tomorrow! My shed is having an announcement party as it is falling on Good Friday.
I'm not really hoping for Dave to announce anything special at this stage. I'm happy to be challenged by something I'm not good at, but I'd also love for my perfect WOD to come up. Whichever....
This year's Open has been an excellent one for Cherise and myself in regards to keeping our training going. I haven't had a rest day since they started - my two normal rest days have been replaced with a run or run wods with strength work. I was a bit worried with working 7 days a week and keeping it all together mentally, however it has come together really well.
I'm eating pretty well - though I did put on 1kg over the last 4 weeks. I get into this mental state that I need to keep the carbs up so I'm feeling good for the WODS. But I over carb! This week I have gone back to keeping a nutritional log on Myfitnesspal. I'm at around 82.5kg but would like to be back to 81.0 to 81.5 kg for the Masters Qualifying rounds in 5 weeks.
To do this I need to stay on about 2300C/day which includes about 180g of protein. I'm trying to get more of this from red meat - Kangaroo burgers/sausages mainly. I've also increased my fruits and vegies. I make my own meals (my wife works late most days) so I have been getting into those bags of Kale Slaws and Coleslaws etc.. And every night I have about 300g of berries and 200g of Bornhoffen yoghurt.
I'm not pedantic about my diet though. For example, I went to the movies today (Thursday is my 3 hour weekly escape!) and I had a large popcorn and buffalo wings. Still managed to keep my daily Cal to 2500 though. I have been going less calories the last few days as I knew I'd be over today.
The thing with diet is... eat well (we all know what that means!) most of the time. We never get enough fruit and vegies so up those and take out some crap if you want to lose some weight. It's the easiest way to stay full! Oh, and sip on BCAA's through the day - i use Scivation Xtend. No calories and it keeps me pretty full (and hydrated).
Looking forward to having a hit out with the shed straight after the wod is announced! Might even have a few hot cross buns for breakfast....
Dion Walmsley, Head Coach at CrossFit Kanga, Richlands