I gained quite some weight lately, and unfortunately it's not all muscle
Yeah I have some excuses ready as to why that happened, and yeah, they are pretty good ones if you ask me, but that doesn't matter, right?
What matters is that I need to take control again! My shoulder is still in recovery mode, keeping me from training as hard as I would like, but you know what they say : it all starts in the kitchen!
So eating clean & healthy it is! It's not always going to be easy, since wedding season is about to start, but with some planning, organising & enough will power I'm sure I can do it!
Plus I told my girlfriend to kick my ass both literally and verbally every time she sees me slacking. Much to my surprise she was instantly up for it :p
On a shoulder-note : I got an appointment with yet another physician this Friday. I'm told he's really good at what he does, so let's hope this one finally manages to fix this shit, 'cause it's really starting to piss me off!
Anyway, if you see me eyeballing some unhealthy yumminess, don't hesitate to bitch slap me on the head and smack me back into reality
Last weekend was pretty busy to say the least... Friday there was the Crossfit Mobility trainer course @ Crossfit Brussels & on Sunday was the second educative portion of the weekend : The Olympic lifting workshop @ Crossfit Leuven. This wasn't just any OLY workshop, hell no! This one was taught by the one and only Tom Goegebuer & his partner Bieke Vandenabeele. Tom took part in 16 European championships (he became European champion in 2009!), 7 World championships & went to the Olympics twice. This man has an incredible amount of experience, and his partner Bieke is one hell of a teacher herself! If you understand Dutch you can read more about them here.
Let's start at the beginning. Still half asleep I drove to the Crossfit Leuven box. Turns out you need an updated GPS to find the place, since the city of Leuven decided to move some roads around... If you know me, you know I SUCK at navigating! Luckily I managed to arrive with 5 minutes to spare, just enough time to quickly check out the box before the course started.
Leuven being the home of the Stella Artois brewery and all, I was expecting to find some beer barrels among the training equipment. Guess what, I was right
The largest part of the participants where members of the Crossfit Leuven box, but there where some others as well, like 2 coaches from (soon to be) Crossfit Herentals, a coach from Crossfit Antwerpen, etc
The workshop started out with Tom & Bieke introducing themselves to the group and then focused on the snatch. The snatch is the most technical Olympic lifting move there is, and it requires a shitload of mobility in your ankles, shoulders, hips, you name it. The perfect move to start the day with now that we where all still "fresh"
The theoretic part was followed by a long & extensive hands-on session, in which Tom & Bieke where constantly moving from squat rack to squat rack, explaining what where where doing wrong & giving pointers to improve our skills.
Bieke explained the "drills" step by step in a very clear way, demo'ing the moves before we got to try them ourselves.
It was good to see there where also women interested in Olympic lifting, and they where damn good at it! (btw Wendy, I loved your "she squats bro" shirt!)
All the practicing used up quite some energy, so the lunch break was very welcome, before finishing work on the snatch. It was very relaxed, and Tom & Bieke got to share some of their stories. Pretty sure they could fill up a couple of books with all their experiences & anecdotes!
After the lunch we finished work on the snatch, before moving on to the next part of the course : the clean.
The clean (moving the weight from the ground onto your shoulders) seams very easy, but it's a lot more technical than it looks like! A good technique can make the difference between succes & failure! (I'm sorry, I didn't take a photo of anybody actually cleaning, I was practicing too much :p)
A "clean" is nothing without the "Jerk" (getting the weight from shoulders to overhead). After another theoretic part we got to practise on putting some serious weight above our heads.
To finish this fun & very educational day, Tom & Bieke had a small surprise for us.
It was weightlifting contest-time!!!! We got to show off our newly acquired/fine-tuned skills with Tom & Bieke as the judge & jury. It was both very fun & interesting to hear Tom & Bieke comment on the moves, sometimes approving, sometimes giving points of further improvement.
Part one was the snatch :
Followed by the clean and jerk, where some decent weights where thrown into the air by both the women & man :
So what did I learn? A lot!!!! I improved my snatch & clean&jerk technique a lot, and found some new points that need work, like not moving my ass before the bar is above my knee... Thanks for trying to keep my ass down Bieke :p Thanks to Tom & Bieke, I now have a better understanding of these movements, allowing me to execute them better and helping me in coaching others in performing these moves. Thank you very very much Tom & Bieke for your passionate teaching & sharing the huge amount of knowledge you both posses for fighting the evil that is bad performed snatches & clean&jerks!
Thank you Kennard from Crossfit Leuven for organizing this workshop at your box! I'm looking forward to coming over and join in on a WOD soon!
Oh and it turns out Crossfitters really do like bananas... A LOT!
If you want to take part in this course yourselves, you can! Tom & Bieke are teaching this workshop at Crossfit Gent on Sunday, June 2nd. Not sure if I'm allowed to announce this just yet, since Dimitri hasn't opened up the sign-up for non-Crossfit Gent members, but keep an eye on the Crossfit Gent facebook page if you want to be there. You won't regret it!
There's more pictures to be found on my RunPieterRun - Facebook page. The quality isn't always what you would expect from a professional photographer, I know, but they where all taken with my cell phone )
Yesterday I attended the long awaited (at least for me...) Crossfit Mobility trainer course @ Reebok Crossfit Brussels.
Being a big MobilityWOD & K-Star fan this course was on my list for quite some time, but the problem was it's immense popularity... This course is tought both in Europe & the US (Jami takes care of the European courses) on a regular basis, but it sells out faster than you can do 5 double unders!
The moment I read Yves announcement that Reebok Crossfit Brussels was hosting a Mobility course, I simply yelled "SHUT UP & TAKE MY MONEY!!!!!" at my computer screen and signed up without hesitation. I didn't even check if I could actually make it that day, I was just too stoked (or too scared to be late to the party).
Dimitri, owner of the box where I coach (@ Crossfit Gent), was also fast enough to sign up in time, so yesterday we where both present bright & early (you can take that litteraly, we arrived over an hour early :p).
It was really good to see some familiar faces again and catch up, and get to know new people. Around 9 Jami kicked things into gear & we where in for a wild rollercoaster of information.
I was very happy that the course was all about "teaching us how to fish" instead of just handing us a huge fried Cod that would just leave us hungry once we finished it...
To be honest, I hadn't really thought about this much before the course. If you check the mobilitywod.com website, there is a shitload of fried fish for you to feast on. Just do a search for what it is you might be struggling with (shoulder pain, knee problems, etc) and you'll find a gigantic arsenal of tools to try and make them better or even solve them. If this course would have been a copy of the information that was already freely available it would have been an expensive day
Jami took his time to explain the principles behind Mobility wod and made us see why they do exactly what they do, allowing us to soak it all up & implement it in our coaching later on, also giving us the tools to help fellow Crossfitters on the spot, by just following a very logical course of thought. (Instead of having to google the problem in secret ).
He also mixed in a good amount of torture euh I mean practical sessions, allowing us a better understanding of the tools & techniques used to do basic maintenance on our bodies & on others , both using a Super Friend or a simple lacrosse ball, an elastic band or a floss band.
Was it painfull? Fuck yeah!!!! Did I like it? Well, let's say I liked the results Pain isn't really a turn-on for me, but I'm willing to endure as much as needed / as I can handle in order to make progress / get in shape / reach my goals.
At the end of the day I fellt a little overwhelmed by the tsunami of knowledge that got thrown at me that day, but I also left with a lot better understanding of the human body & the tools to both help myself and others through the use of this new set of tools that got handed to me.
And I can now call myself a Crossfit Mobility trainer
Thanks Crossfit Brussels for hosting this course, Jami for being the great teacher that you are and all the others present for making this a great day.
Now If you'll excuse me, I have a PBL list to make and turn myself into a Supple Leopard
Yesterday me and 3 other Crossfit Gent members payed a visit to the grand opening of Crossfit 1815 in Waterloo. They planned an entire day of events ranging from letting people participate in their very first Crossfit workout, to showcasing what Crossfit can do for you in the long run with an elite WOD and even a community WOD in which Crossfitters from other boxes could participate.
To show our support (and because we where really curious to see this brand new box ) we asked around in our box who wanted to join us. 2 members, Yf & Julie, and Dimitri, owner & head coach of Crossfit Gent where up for the challenge. We met at the box in Gent around 15h and left for Waterloo. It was a 55minute drive but I myself was very much looking forward to meeting up with some familiar faces & getting to know other fellow Crossfitters.
The Waterloo box wasn't the easiest to find, but thanks to the good instructions Yves Patte (head coach & community manager of Crossfit 1815 and, in my opion, one of the driving forces behind Crossfit in Belgium) left us we had little trouble finding it.
The box was NICE! A nice reception area to receive their guests & members brought us into the place where all the magic happens. Dressing rooms, a chill area, and most importantly, a very large space to get your daily dose of Crossfit awesomeness!
We arrived just in time to see the elite (the experienced, very well trained) athletes from Reebok Crossfit Brussels & Crossfit 1815 warm up for the "elite WOD". An intense team WOD that would push their athletes to their limits! It was very impressive to see these firebreathers in action!
After this impressive demo of what Crossfit can do for your fitness, it was time for the community WOD. Together with members from Crossfit Antwerpen, Crossfit Leuven, Crossfit Namur, Crossfit Liège & Reebok Crossfit Brussels Dimitri, Yf & Julie got ready to tackle the sweet team WOD the coaches from Crossfit 1815 prepared for us :
Everyone was anxiously waiting for what Yves was about to write on the whiteboard
This was what they had in store for us :
Offcourse, no WOD without a decent warm-up!
Julie & Laurence (from Crossfit Namur) took on this team WOD together
Dimitri kipped his pull-ups like there was no tomorrow!
Yves, your medball burpee boxjumps are sure to appear in a WOD @ Crossfit Gent one of the following weeks!
You can tell by her face that Julie loves rowing!
The atmosphere was great during and after the community WOD. After everyone destroyed the WOD there was a very nice showcase of the team spirit that is omnipresent in the Crossfit community : Everyone high fived each other for completing the challenge the Crossfit 1815 coaches had just thrown at them.
Thank you Yves and fellow Crossfit 1815 staff for this great community WOD and the very warm welcome! It was great to talk to some familiar faces again and add some new people to my Crossfit friends list The only downside was me not being able to participate in the WOD because my shoulder is still f*cked up, but I enjoyed the WOD nevertheless, be it from the side line... Luckily I don't really need my shoulder to coach the Crossfit Gent members towards their fitness goals and a bright, healthier future!
There was a party afterwards, but unfortunately we couldn't stay I'm pretty sure they rocked the house till the early hours
-- Want to see more photos? Check them on my Facebook page! --
Every year (weather permitting) 5000+ people ignore the cold and go for a "swim" in the North Sea. I've seen the New Year's Dive in Ostend on the news nearly every year, and every time I said "I'm gonna do that next year!". But every year, I "forgot" about it until yesterday... On Friday Dave send me a message asking me if I wanted to go to Ostend and take part in this freezing event. I had quite some stuff on my to-do list so I told him I'd think about it.
Saturday morning I also got a Facebook message from Dimitri, the owner of the Crossfit Gent box, asking me if I was planning on going to Ostend. I took a look at my exhaustive to-do list, sighed, and said "Why the f*ck not" . 15minutes later I was in my car, on my way to Ghent to pick up Dimi and then it was off to Ostend.
Turns out we weren't the only ones planning on taking a plunge in the 8°C Nort Sea.
A quick call to Dave and we where ready to roll
Dave was tired of waiting so he started to warm up for the dive early on. Yeah, he's the sporty type...
I never really knew if these where making me feel safe, or scared
Around 14:30 it was time to change into something more comfortable and more suited for swimming. Can you tell I was cold?
No? Wait, let me zoom in on that
Pretty sure I was able to cut glass with these babies :p
Once on the beach it was time for the final 15' count down & get warmed up & ready to go
photo by Katrien
A guy was leading the warming up, but he didn't really get much attention of the crowd untill he got joined by 2 lovely girls
I took a look at the clock and felt him shrivle even more...
When the clock reached 00:00 the crowd of 5000+ people stormed the sea, screaming like a horde of mad men
I stayed pretty calm...
But Dimi unleashed his daemons
Splish splash I'm taking a bath, a very cold bath
After a very, very cold 5 minutes in the water I called it a day. Much to my surprise the water didn't feel cold on my upper body (might be the insulation...) but it started to really hurt my legs (like constantly sticking long needles in them).
The cold water affected some peoples brain a bit, Katrien & Stijn had a little trouble deciding who's underwear was who's
Once dressed we enjoyed a hot cup of soup to warm our frozen bodies. Man that tasted good!
Thanks Dave, Stijn, Katrien & Dimi for the fun afternoon!
Oh btw, I even did an accidental photo bomb on a photo that made it to the website of a Belgian news paper :p You can check it here. Thanks Nick for letting me know!
I celebrated New Year in the mountains. A friend organised a 4 day snow trip to Lappach in Italy and I just couldn't say no I'm madly in love with the mountains & snowboarding, so whenever I get the chance during winter (and sometimes even in summer) you can find me in the mountains, usually having the time of my life and this trip was no different!
The fact that I was trying to lose weight during this holiday season wasn't really convenient to be honest... I love food & I like some alcohol now and then I managed to stick to my paleo diet food wise, but couldn't resist some beer now and then (hey, I'm only human ).
How I did on the weight loss part will be for a next blog post, I'll let you guess how I did after watching the pictures below :p
Before we left for Lappach I was anxiously checking the weather report, hoping for fresh powder & blue skies. Much to my surprise, that was actually what they where predicting : lots of snow the days before we would arrive and the first day there, and 3 days of bleu skies afterwards. BANZAAAAAAAI!!!!!
Julie was going to be my co-pilot for this 1000km+ trip. We where going to drive during the day, arriving in the evening so we could get a good nights' rest before hitting the slopes.
The long drive went by pretty quickly. Some rain & traffic jams in Germany spoiled the fun for a while but after that it was smooth sailing all the way to Lappach.
Upon arrival we said hello to the others, and we went to the local bar.
While Tim had to drink a beer ad-fundum while being turned round&round on his bar stool...
I decided a man couldn't stand on just one leg, so time for another beer before heading to bed
Weisbeer & a long trip make Pieter something something...
After a good night's sleep we woke up to a whole lot of new snow. A quick shower, a paleo breakfast (which just means I skipped on the bread & sugar etc and just sticked to eating ham & drinking some coffee...) and it was time to hit the slopes!
Given the heavy snowfall we decided to take the local bus down to Speikboden.
Nothing makes you forget the stress of every day life faster than a fresh coat of snow covering the mountains around you
Blue sky & fresh snow = happy Pieter!
In the evening, back at the hotel, my roommate Filip, who is a huge Duvel fan was kind enough to offer me one. My mother always taught me it's impolite to refuse a gift, so I was kinda forced to drink it... Luckily I LOVE Duvel Thanks for that great piece of education mom!
Benjamin & Brecht took it upon themselves to entertain us during the trip by setting up a complicated game, naming 5 losers each day who could challenge other losers or bangers in order to lose their loser status. If not, losers 1 through 3 (sometimes through 5) would get "punished" each evening. Those punishments usually consisted of crazy assignments & some type of alcohol
This first evening we found out Brecht has no problem whatsoever getting put in a big plastic box that got turned over & over & over
Over to day 2 : BLUE BIRD!!!!
For those of you unfamiliar with what blue bird means, I found the following definition : A blue bird day is a beautiful sunny day after an overnight snowfall. It's the best possible way to start a day when in the mountains
After a day of cruising down the slopes, some powder fun & jumping a powder kicker we found, it was time for... Can you guess what?
Uhu, a nice cold one
During the après-ski some battles took place, one of them was doing a hand stand against the wall as long as possible
And the classic of course, emptying a beer as fast as possible
It turned out to be one hell of a party
On our way home we swung by a local supermarket to refill the alcohol stash. I kept it paleo and bought some nuts & trail mix to keep my energy up during the day.
I have some pretty creative friends with a twisted sense of humor (which I love btw ). While we where shopping, F. decided to move some of the shopping mall decorations to make them more... euhm, interesting?
I nearly pissed myself laughing when I saw it, but for a thus far unknown reason, some of the parents with little children who where shopping there, didn't find this as funny as I did :p
Day 3 & 4 where more of the same awesomeness : an amazing time on the slopes and good times in the evening.
Some of the high lights :
When playing a game of pictionary, L. had to draw Obama, which she did in a very "creative" way. Judge by yourselves :
Like looking at a photo right? :p
B. got his groove on that night :
And we celebrated M's 27th birthday. Nothing says Happy Birthday like a paper crown and 1l of Weisbeer
A group picture of the die hards who stayed up past their bed time in order to be among the first to wish M. a happy birthday
F. seemed to like M.'s bday drink
Day 4, December 31th. My long awaited cheat day!!!! I had been promising myself this extremely yummie piece of tiramissu for 3 days
Downside of the day : my right soft boot decided it was time to retire
Thank you for the past 2 snow seasons my friend. You kept my feet warm & dry in some harsh situations!
During the après-ski that night in Kronplatz Johan from Sporta was kind enough to buy us 2 huge pizzas. Lucky for me this was my cheat day, so once again I didn't have to be impolite and dug in :p
After the fireworks we drove back to our hotel for our last dinner of 2012 before it was time to party into 2013
Thanks to everyone who was there, I had a blast!!!!
4 more weeks before I'm heading to the mountains again, this time as a photographer for Snowbite during their "partyweek"
all pictures where taken with my waterproof Panasonic Lumix, hence the picture quality isn't always what you would expect from a professional photographer, but it does the trick while on holiday to take pictures for my blog
A short while ago I decided to start working on a home gym, so I can practice my technique & do Crossfit WODs when I'm to busy / short on time to go to the box.
Since a home gym needs equipment, and I plan on keeping it as low cost as possible, I'll be making certain equipment myself.
Everyone that knows me a little knows I'm not all that handy. I like DIY-ing, and learned a couple of tricks over the years, but I'll never be really good at it , so don't expect any complicated builds. Complicated usually ends up with me getting wounded or the project simply failing :p
Today I made the first piece of home-made equipment : a 3-in-1 plyobox.
In Crossfit you usually use 20" & 24" boxes. To spice things up & make things more "challenging" we sometimes stack weight plates on top of a 24" box to make it higher.
I turned to Google and found some plans for building a box that could be used in 3 ways : 20", 24" & 30". Perfect!!!
The local hardware store cuts woods to size for you on demand. You pay a little something for it, but it's easier than transporting 2 big wooden plates home and saw them up yourself.
Once back home it was time to up the testosterone levels and break out the power tools!
To make sure I wouldn't make any stupid assembling mistakes, I first assembled the box without actually putting it together, so I could mark the panels Better safe then sorry, especially when you are as handy as me :p
After reassuring myself I had the measurements right, I first assembled the sides so I had a square on which I could fix the large side panels.
I first planned on glueing it together and then fixing it with wood screws, but the glue took to long to dry for my limited patience, so I skipped the glueing and simply screwed the panels together.
If anyone can tell me why I should have glued it, please let me know!
Once I finished the base of it (the square) it was time to add one of the 2 large side panels.
I added more then enough screws, since it will see quite some action and I wouldn't want to jump through it instead of on it :p
To make the box even more sturdy (I borrowed this idea from plyobox.blogspot.com) I added a cross in the middle of the box. This way it might just be able to hold a baby elephant I think :p
To make assembly easy I made 1 cut in each of the boards, so they could simply slide together.
I screwed the cross to the sides of the box from the outside. Don't think I really had to, since it was a pretty snug fit, but better safe than sorry Once both large side panels would be screwed on, there would be no way to fix it later unless by unscrewing a gazillion screws and open the box back up.
This box is pretty big & heavy, so in order to be able to move it or carry it more easily, I cut out 2 handles.
They aren't carpenter-perfect, but they serve their purpose
Almost jumping time! Only need to screw the last panel on top of the box.
Time for a first test : can I sit on it?
Jup, no problem
How about jumping? I turned it so it became a 30" (76cm) box and got ready for the first jump.
Drum rolls please! Camera ready? Action!
Want to make one yourself? Here are the measurements I used :
with 18mm multiplex :
2* 76 x 61cm (sides)
2* 76 x 47,4cm (top & bottom)
3* 57,4 x 47,4cm (2 sides with the handles in it, 1 for the cross that goes in the center)
1* 72,4 x 47,4cm (for the cross in the center)
I still need to varnish it & maybe paint it in some fancy color, but for now this is the finished product :
In a little under 2 weeks we'll all be making promises to ourselves we can't keep, like we do every year. Be honest, how many of the new years resolutions you made in the past did you actually keep? I'll walk the dog every day, I'm going to quit smoking, I'm going to lose weight, I'm going to work out 1/2/3 times each week blablablablabla
Don't get me wrong, most of those are good for the economy : subscriptions at the gym will skyrocket, pharmasists will sell a truckload of stop-smoking aids, etc. But... it's all temporary...
Some will succeed, most will fail. That's life.
This year, I'm not making any resolutions, I'm just going to set multiple short term goals. My first goal is going to be "lose weight during the holiday period".
Every year most of us gain a few kilo/pounds because of all the yumminess we stuff down our throats on Christmass eve, New year's eve & all the days before and after that.
Carbs are shoveled into our mouths like there is no tomorrow, both in liquid & solid state, and we love it!
But not this year damn it!!!!! I'm going to resist the temptation (as much as possible... hey I'm only human ) and see if I can not only keep my current weight, but actually lose weight the next 2 weeks!
How will I accomplish this creazy, superhuman feat? The only way that works for me : Low carb, high fat. That, and getting of my ass. Since my right shoulder is still busted I can't do Crossfit as "complete" as I used to, but every exercise is scalable, so it's a good practise to try and scale every exercise to one arm / minimal load on my right shoulder.
I've also started working on my future home gym, I'll be taking photos of the entire process so I can show you all later
Oh yeah, my current weight is 93,6kg. I sure hope I don't gain too much muscle mass
It's been a while since my last update. Not that I haven't been doing a shitload of things (actually way to many things for one human being with only 24h days & the need for 7-8h of sleep...), but there just wasn't any time for blogging
Some of you have send me mails & Facebook messages checking up on me after my last blog post, that was super cool & really appreciated! Thanks all! I went to see a doctor but, can't say I was surprised, she just waved it off as being "normal". I just went to deep & by that brought my resistance levels very close to 0, making me sick again. I feel she took the easy way out here, so I'll be experimenting on myself a bit in the future, in the hopes of finding out more.
After a couple of days of forced bed time I got back on my feet, only to be kicked in the nuts again only 2 weeks later by a serious cold which still has me sniffling & coughing 24/7.
I also passed my Crossfit Level 1 trainer course & exam a few weeks ago I was pretty nervous for that one... It's a very expensive 2 day course & I really wanted to pass the exam (at the end of day 2). Happy me, since I passed with 42/45 Yeeeehaaaaaa!
I wonder how many of the other 59 participants passed. Looks like Crossfit is really booming in Belgium. Can't wait to see what the future will bring for me & Crossfit
If you are interested in attaining the level 1 trainer certificate yourself, I've got some good news for you : Reebok Crossfit Brussels is organizing a second CF Lvl1 course in April 2013. More info here. This will sell out faster than a donut stand in front of a police bureau so don't wait to long!
Lately I felt a bit burned out : work, house buying, 5 days of CF training & the girlfriend took up more time than I had in one day, and I didn't want to/could give up any of them. Not good... Since I injured my shoulder I decided to cut back on the CF training, giving me some more time to spend on other things & put things in perspective. I have a feeling 2013 will be very interesting to say the least
I also decided on the first crazy dumb ass challenge of 2013 : my first ultra. At the end of April, if my body holds up, I'll be running the "Loop van Vlaanderen". A 50K trail run with a breathtaking route (I guess you can interpret that both ways :p). Stay tuned for more!
And finally, the man boob challenge!!! I haven't given up, by far! I'm currently revising my nutrition, both since I will have to drop my fat % by a lot in order to get my man boobs in shape, and because running a 50K trail run gets "easier" with every kg of weight I don't have to drag along
So a lot of stuff in a short blog post. I'll be going in to detail on some of the above soon.
Oh and I'll be adding more pictures to my blog posts, they need (a lot) more photographic yummieness