Eat

I don't usually get into nutrition because it's such a minefield. Everybody has an opinion. Many have qualifications. Many think qualifications aren't worth the paper they're printed on.
Anyway, here is my short list of nutrition advice for anyone who may be willing to listen.
1. If it had face you can eat it.
2. If it grew from the ground you can eat it. (if you can eat it raw and unprocessed).
3. Drink water.
4. Take multivitamins. Add: Zinc, Magnesium, C, Fish Oil, D3.
That is a pretty short list. The supplements are just to counteract the crappy quality of food, lack of sunlight exposure, and help combat any inflammation one may have.
It not exhaustive, but it's a good start. If you make it a basis and get some exercise, you should end up pretty healthy and fit.
That's all I'm going to say for now.

Workout 22

The Saga of CC and Weights combined continues.

Warmup: Mobility

Workout:
  Chinup: Son (15kg)x 3; 7.5kg x 3,3
  Face Pull: Band x 10,10,10
  Squat (CC): Close Squat: 20,20 [a bit weird for my proportions]
  Swings: 24kg x 15,15,15
  Planks: 30s,30s

Now I'm starved and dying for food...

The Good Old Days

The world has become a sad overly pompous boring version of itself. I'm not exactly an old man, but I find myself thinking about the good old days every now and again.
The Rugby World Cup is on the go currently. (for those who have no idea, you can look it up on wikipedia). There has been some controversy, some of which I can understand.
But, one player was fined $6000 for jumping off a ferry and swimming to shore. From my point of view, that is horseplay. When I was 22 that meant you would be wrapped over the knuckles about it. You were still young enough to be caned if it was serious enough. But $6000? Please, I'd rather be caned and ge it over with.
Ditto the young men who went out drinking before a big game. Stern disapproval from all parties. Seems that young men are not allowed to beyoung men anymore. From birth you are expected to be dull. Shame on all those boring fuddy-duddies who make these silly rules. I think they are overly-impressed by their own ego. They were probably not "in" when they were young, and took it personally.
I long for the times when you were expected to be a bit naughty while you were still a young man. When all you risked was a smack on the rump with a cane. Now you can expect lawsuits and fines just for a bit of mischief.
Fooey!

Workout 21

I'm still working out the finer details of combining CC with some strength and conditioning work. I think it will still evolve a bit as I go forward. Here is the first real workout:

Warmup: Mobility

Handstand Pushup (CC):
  Wall Headstand: 1min, 1min
  Kettlebell Press: 12kg : 2x10
Inverted Pull:
  Inverted Row: 5x3
  Face Pulls: Band : 3x10
Bridges (CC):
  Short Bridge: 3x10
  Bodyweight Glute-Ham Raise: A few Negatives (This is a killer)
Arms:
  A: Curls               : 10kg x 10,10; 7.5kg x 10
  B: Tri Extensions  : 10kg x 15,15; 7.5kg x 15

That was Monday. Today I'm feeling a bit sore, so at least I know I did something...

Workout 20

A mad week this week, so the workout was a minimal session.

Pushup:
   Kneeling: 15,15
   Full Pushup: 10

Abs:
   Planks

Mobility: Some Rocking and Rolling.

Be Prepared

I was put on rescue training this week. I had to learn how to get people out of buildings in the case of major emergency (earthquakes, fires etc). And going through the course you realise that you aren't as prepared as you thought you were.
Perhaps you live in a city that has earthquake or storm risks. Maybe you have a couple of items like water and food to keep you going if you are stuck one day at work. But, do you have clothing and shoes for unforeseen weather? Do you have equipment that will help you get out of the building?
Even if we imagine a disaster, we seldom take unknown variables like weather or time of day into consideration.
It's time to be like the Scouts. Be Prepared. Think of as many possible outcomes as you can, and then implement measures to deal with them.

And in case you think this post has nothing to do with training, think again.
Your workout plan should have built-in "disaster recovery".
What do you do if you have to work late this week? Or travel? Skip all your workouts?
What if you hurt your wrist? How do you train around it?
How do you alter your eating plan if your stove packs up. (Take-out is not a valid backup).

With a little forethought and planning you can be ready to implement Plan B if something unforeseen tries to prevent you from achieving your goals.

Workout 19

So, Monday finally rolled around and I've recovered from the agony I inflicted on myself last week.
Warmup: Rocking and Rolling.

Workout:
  Bridge: Short Bridges: 15,15
  Handstand Pushups: Wall Stands: 45sec, 45sec

I've decided to include all 6 of the CC exercises from now on. Most of the level 1 stuff is pretty straightforward from a bodyweight strength perspective.

I'll be having a Biosignature Assessment done this week or next, and may have to see how the CC can be included if I decide to get a trainer's help in order to get me back on track with where I was before we decided to move country.

We'll see what the continuing journey holds...