๐Ÿ’ช Wodemocracy ๐Ÿ’ช

I have created a website that I hope can bring a bit more fun and community for all CrossFitters. You can submit a workout of your choice and others can vote on that workout. If yours is the most voted, then it will become the workout of the day, the very next day. If you haven’t got a workout, then that’s okay, you can vote on other’s and encourage them to create more workouts.

This is a fun and simple project I had and wanted to release it out there. It’s my first proper project release, because I have always been scared of releasing anything and now is a better time then any!

I ask that you please sign-up and give it a go to see if you can create the next WOD. I also encourage feedback from all my users and would love to hear your thoughts on what works and what doesn’t. Email subscriptions will be coming very soon for daily and weekly updates.

The site is https://wodemocracy.com please check it out and let me know what you think.

Thank you.

Want to learn more about going from Development to Deployment? I will be live streaming a learning event Laravel: from development to deployment

 

Murph is quite possibly my favourite CrossFit Workout

And here’s why…

It’s not only to remind us of the great Michael Murphy who served for the US Navy, but it’s also to remind us of friends and family who have served for our country (where ever you may be), it’s to remind us of all our doctors, nurses, firefighters and police officers. It’s also to remind us to be kind and help each other through tough times (e.g. this workout).

It’s the one workout where everyone wants to go and work through one of the toughest created workouts ever. It’s a physical battle, but it’s also a mental one as well. Even if you’re overall a fit person, you may struggle to focus your mind and push yourself through. Once you get over that mental brick wall, you will push yourself further and enjoy the end result.

It’s the one workout where everyone really enjoys pushing each other through. See a fellow CrossFitter struggling through? Then simply encourage them and help push them further.

I thought I was going to throw up due to the heat, but I knew I wanted to get it done. It wasn’t my best time, in fact it was ~10 minutes slower than previous, but I progressed my push-ups from jumping to banded kipping which felt amazing for me.

It’s also one of those workouts where you can do it time and time again, and you will always see clear improvements. When I started, I would get up to the second mile run, but I would never be able to finish it. I gradually went from 400m to 800m then being able to complete both runs and now I’m progressing my pull-ups and push-ups.

I look forward to the day I can RX and wear that weighted vest and look boss AF. What is your favourite part about Murph? What do you really look forward to? Sound off in the comments.

On 27/04/2018 I entered my first CrossFit Competition

My first CrossFit competition outside of my own box

I know that date has pretty much long gone, but I want to get into the habit of updating my blog more often with what I’m doing, so thought I would add this while I still can.

I entered my first CrossFit competition a few weeks back and wanted to share with you how I felt before, during and after the event. It was also my first team workout and usually I’m a bit hard on myself and think “Why would anyone want me in their team? I would only let them down”.

It turns out, I did no such thing and we ended up having a great time. We didn’t worry about what place we came, we just came to compete and have fun. We entered the scaled division (this means the workouts are slightly easier to compensate for abilities, but it’s still just as hard).

My week running up to the competition

Okay, I was a little nervous during the week running up to the event. They started releasing the workouts on Facebook and they all looked painful, but fun. (Us CrossFitters strive for the pain threshold). Then our coach announces that we will be meeting up on Saturday (day before the event) to talk strategy and try the workouts to get a feel for the event.

This is the moment my nerves went into overdrive. I’m thinking to myself “What if I can’t do this? What if my teammates are trying to rush me?” And the list went on… I get into the box, we talk a bit and then give the workouts a try. I came out feeling a lot calmer about the situation and this is where I was reminded, we’re just there to have fun. No biggie at all.

I went home and cooked a bite to eat. After my food, I gained this huge headache that felt like a hangover despite not drinking any alcohol. I drank water to keep fluids up as I did so much working out that I believed it was due to dehydration. I was hoping I hadn’t poisoned myself some how. That night, I went to bed and couldn’t shift my headache.

Luckily, I did manage to sleep it off and I was relieved that morning. I then made some breakfast (porridge) and took some Bulk Powders Scottish oats mixed with water to take on the road. I threw my gym gear on and hit the road meeting up with some of the others from my box.

I am not organised at all

I drive up into CrossFit box and meet my fellow CrossFitters. I then feel a lack of energy and know my sugar levels aren’t quite right so I had to text my wife and ask her to buy me food. There were no shops nearby and I needed to warm up and make sure I was ready for the competition. I also tell me buddies who then give me some bits to help me out which was actually pretty funny.

The come the workouts, they were all very testing and took a lot of work, but we enjoyed the whole experience. The final workout was a secret and we didn’t know what it was until we finished all other workouts. He then explained to us how it would go and it looked like an absolutely dreadful workout (mainly due to the running). However, it actually turned out to be one of the most fun workouts. There was more teamwork involved and we did better than expected during our runs.

Overall, it was a fantastic day and one I would do again. If my other team member would have me again, I would be happy to join them. If you want to know more, the CrossFit box is called Crossfit Plymouthย and their competition is called Primal Games.

I did a tandem skydive at 15,000ft ๐Ÿ˜ฎ

tandem skydive

Tandem skydives are an exhilarating experience.

Last Saturday, I took a tandem skydive thanks to my lovely wife who bought it for my birthday present. I have to say, I wasn’t nervous at all, calm as a cucumber in fact. I always try to never over think any situation and say to myself… “It’s been done a million times before, they are experts and I’m going to be fine.”

The worst part is the wait… They only ever had one plane taking us up and I had to wait about 3 hours, but I can definitely say it’s worth it. Once you step into that plane and get strapped up to your sky diver, you just let them do the work. They tell you what you’re doing and when so you never forget what you’re supposed to do.

Then, when you make it to the door, it’s both exciting and nerve wracking all at once. You simply kneel down and kick your legs bag as far as possible. “Be a banana” as our training instructor told us upon initial talks. Your skydiver will do the rest and push you out of the plane as you smile at the camera (if yours doesn’t slip away like mine did). This is the most exhilarating part, because at 15,000ft, you are in free-fall for a whole minute.

At first I couldn’t breathe due to the rush of air, I managed to gain my breath back and that was when I could look around and take it all in. It was breathtaking…

No feeling of falling…

It just felt like you’re lying on a cloud of air. Looking at everything around you and thinking just how small everything is from up here. I felt absolutely ecstatic, like I was literally on cloud 9.

Then suddenly the parachute opens and my sky diver is steering it from left to right. We did a couple of loops and it was incredible. Not as incredible as the free-fall, but still incredible.

We then come down to the landing and my skydiver accidentally overshot it and everyone had to move out of the way. It was pretty hilarious watching them jump out of the way while I embraced myself for landing. To do that you just have to lift your legs up as high as possible and skid along the ground.

The entire experience was insane. It felt like I didn’t jump it and it was all a dream, but at the same time it felt like so real and incredible. It is one experience I would love to do again and I would 100% recommend it to anyone else. Even if you’ve never thought about doing it, just do it and I can assure you, you won’t regret it one bit.

Proof that it happened…

 

I’m in the green shoot coming down. ๐Ÿ˜

A post shared by Michael Brooks (@mike_d_brooks) on

Crossfit Home Workout

Crossfit

This is a bit of a late post and one I had on my mind after completing my home crossfit workout on Monday.

Monday was a bank holiday and for some reason, my Crossfit box closes on bank holidays which means most of us are lost and wonder what to do with ourselves. If the weather is good, he will set a workout in Courtenay Park (Newton Abbot) and will let us bring ourselves, friends and family to participate. However, that Monday wasn’t good weather-wise and so he released a home workout for us.

I’m not one for home workouts but thought I would give this one a try.ย  It was two workouts, the first was death by burpees (a workout I had heard about but had never done. I also really struggle with burpees) and the second was 10-9-8-7-6-5-4-3-2-1 reps for time of push-ups, sit-ups and squats.

Overall, it was a fun home workout that I really enjoyed and got a good sweat on. My death by burpees result was 12 rounds plus 6 reps and my time for the second workout was 8 minutes 30 seconds (it could actually be a bit less because my wife walked in as I was working out).

If you’re interested in watching my workouts, I recorded and placed them on YouTube which you can conveniently watch below.

Motivational Posters

motivational poster

Purchase some motivational posters

I have opened up an online store with Woocommerce and Printful and will be selling motivational posters. If you would like to take a look, then head over to this page and see for yourself. If you would like to give feedback, then please feel free to contact me through comments, Twitter or Facebook. I will reply back to you and will take all suggestions on board.

I am also looking to see if you have any issues when going through the checkout process, so if you do decide to purchase, let me know how your experience went. I would love to hear from you.

What’s the story behind this?

I’m always struggling with trying to find motivation in doing things, and I love to create. What’s better than helping myself and others find motivation and being creative? I can’t find a lot of things that are better, so that is why. Whenever I find a motivational quote, I write it down and then find an image that’s just as inspiring and fits the topic. I then usually post it on my Instagram page and if I find it’s really inspiring and motivational, then I create a poster of that. I will try t-shirts and other apparel in the future and experiment to find what works and what doesn’t.

Hopefully, you guys like what I am trying to do and appreciate the work I’ve put into this. Please please please comment below if you support this and I would love to start a conversation with you guys.

24 workouts in 24 hours – Help me raise money for The African Maternity Link

I am taking part in what seems like a crazy event, but I am super stoked and will be looking forward to taking part and supporting an awesome charity. It is a Crossfit event held at [CrossFit Cheltenham](https://www.crossfitcheltenham.co.uk/) and it’s 24 workouts on the hour, every hour for a complete time of 24 hours. I am aiming to take part in the full 24 hours and will be live streaming it on [Periscope/Twitter](https://www.periscope.tv/mike_d_brooks), you can follow me if you would like to watch.

If you would like to help support me, then you can [follow this link](/justgiving) to donate (every little helps). Or if you are looking to go shopping, but can’t afford to donate, then you can have a percentage of your online spending go towards the donations through [GoRaise](https://www.goraise.co.uk/oli-jeacock).

The event will be starting on Sat 1st July at 12pm (GMT) until Sun 2nd July 12pm (GMT). If you would also like to take part or go to the event and spectate, then you are more than welcome to (the more the merrier), just be sure to bring a sleeping bag and plenty of food.

If you would like to see the live event, then please follow either my [Periscope](https://www.periscope.tv/Mike_D_Brooks) or [Twitter](https://twitter.com/mike_d_brooks) accounts and give me a follow.

My Protein – Impact Whey Protein Review

![Impact Whey Protein Ingredients](https://www.barbellsandbeards.com/wp-content/uploads/2015/12/MyProtein-Impact-Whey-Amino-Acids.jpg)

I use MyProtein all the time for my protein powders because I feel they can’t be beaten on price or on quality. They have a whole range of flavours and I tend to mix and max between chocolate, strawberry and vanilla variants. They have so many flavours to choose from that makes you want to try them all!

Strawberries and Cream and Chocolate Brownie are definitely my personal favourites thus far, but I would love to literally collect them all just to see if they can be topped (I believe it’s going to be hard, but could be possible). If you’re wondering where to get your powders from, then you can’t beat MyProtein, the costs are really low for a protein company and their quality is 5 star quality in my eyes.

Impact Whey is also fantastic for building muscle, but still keep lean. I have managed to maintain my 12st 8lbs throughout, but my muscle has grown and I have managed to keep lean at the same time. My fat has burnt down really well (currently around 13% body fat). Impact Whey just can’t be beaten at all. I have tried the diet proteins and although they keep fat percentage down, unfortunately my muscle hadn’t budged much at all.

Other proteins would build on fat as well as muscle which is something I don’t want to do (fair enough you do, but my target is to keep fat down and strength up!).

Feel free to give this company a go and get 25% off your order by [clicking this referral link here](https://www.myprotein.com/referrals.list?applyCode=MICHAEL-RLQO&li)! I can assure you that you won’t be disappointed and they also do so much more than just protein powders (which I will be trying in the future).

How to motivate yourself to lose weight or become more healthy when working 9-5 in an office

We are now into the new year (Happy New Year everyone) and usually at this time, everyone is looking to either lose weight, or become more healthy or even a combination of the two. As a Web Developer who has been in the field for just shy of 4 years, I think I have found a good way to keep myself motivated to becoming fit and healthy and would like to share it with you in the hopes you too can become more healthy.

Within this industry, it’s very hard to want to do anything before or after working hours and I also felt this way for a very long time. About a year ago, I started dieting with my fiance to partially support her for her weight loss, but also because I felt like I too was overweight.

We started with the [Dukan Diet](https://amzn.to/2iRplgK) which consisted of eating just meat on the first week, then eating meat with none-starchy vegetables every other day. When you are at your weight target, you can start to introduce dairy and bread back into your diet and have one cheat meal a week.

My fiance did for a year, and I did it for around 6 8 months and it worked really well. You could clearly see each step in the process and when you weight yourself, you would notice a difference within the first month. They also require you to walk just 20 minutes a day which is completely achievable even when working a 9-5 job.

Within that time, I managed to go from 16 stone down to 12 stone and was super happy with the results. I then started to introduce everything back in to my diet and had 1 cheat meal a week near and it was working fantasticly.

I then took a trip down to my local vets which is in a business industrial site and directly opposite the vets was a place called [Newton Abbot Crossfit](https://newtonabbotcrossfit.com). The music was blearing out and the people inside looked hot and sweaty, like it was a proper challenging workout. It got me really interested and I wanted to find out more about it.

Off I went, I turned my PC on and visited their webiste where it told me all about Crossfit. I had 0 knowledge of the sport, but it looked challenging and that’s what caught my attention. I think us devs/programmers love a good challenge, no matter what it is.

I then signed myself up and paid for the fundementals course which teaches you how to use the equipment properly and taught my coach what my fitness level was like (hint: not good at all). After that day, I really enjoyed what I did and when in for my first free month. I would go 2 – 3 days a week and each session was always different. All the workouts are scalable so what you saw on the board wasn’t what you had to do. He would always try to make it fit your level which is what every fitness coach should do.

I am now coming up to my second year of Crossfit and I probably love it even more than I did on my first day.

After all is said and done, you should find something which you think will be challenging and enjoyable at the same time. For me it was Crossfit, for you it could be HIITS, weight lifting, football or anything along those lines.

What you need to do is try a taster session of something you think you would enoy and then keep on doing it. What I really like about Crossfit is the fact that I can go in and know what my workout was. Whereas if I just went into the gym, I would be completely lost on what to do and even now I would be the same.

Which means don’t just sign up to a gym and expect results, because you need a plan or to find something you will enjoy. Make that plan and stick with it or find that thing you enjoy and stick with it. Even if you walk past some random place which looks mildly interesting, if you walk in a find out more then give it a go, you’re already doing you’re goal.

I know this is more of just a general overview, but I will be posting more about this, making videos on [Youtube](https://www.youtube.com/channel/UCVgnM5-VVXfps0ThboeVlQA) and posting pictures and videos to my (https://www.instagram.com/mike_d_brooks/).

If you want to follow along, then please subscribe to my Blog’s RSS feed, subscribe to [my new Youtube channel](https://www.youtube.com/channel/UCVgnM5-VVXfps0ThboeVlQA) and follow me on [Instagram](https://www.instagram.com/mike_d_brooks/).


Joe Wicks – The Shape Plan (Book 2) Review

# Joe Wicks the shape plan (Book 2) – Review #

> EAT MORE. BUILD MUSCLE. BURN FAT.
Lean in 15: The Shape Plan introduces a new way of eating and training to build lean muscle and burn more fat. Joe Wicks, aka The Body Coach, has helped hundreds of thousands of people transform their bodies and feel amazing. In the Shape Plan, he shares 100 delicious recipes and four new workouts to take your fitness to the next level.

> Are you ready to start your transformation and get Lean in 15?

Joe Wicks has become a loveable character with his charm and witty banter. When I first saw him on Channel 4 ([Joe Wicks: The Body Coach](https://www.channel4.com/programmes/joe-wicks-the-body-coach/on-demand/63661-002)), I couldn’t help but think how annoying he was, but wow did his food look amazing…

So because of the delicious food on the telly, I became so engrossed that by the end of it, I couldn’t help but love him and what he stood for. His mentality in that dieting was wrong and you should eat whole, healthy foods really rung true in my ears.

The next day, I purchased this book on Amazon Prime and awaited it’s delivery. I then started cooking all sorts of meals.

This book contains a lot more carbohydrate meals and recommends you to eat 2 low carb meals and one carb meal on a rest day and 2 high carb meals on a workout day.

For some this may the seem overkill for their carb intake and I would agree. I personally feel that if you are getting bloated due to all the carbs, then you should cut down where you can, at least until your body is used to it.

I can whole heartedly say that I have yet to eat a bad meal from this book and I always look forward to what is next within the day. There are some meals like the chunky monkey smoothie and the fats-me-up smoothie which I could eat every morning, and not get bored of them at all.

Now, for the negatives (not many, but definitely important)… The biggest negative, and just like the first book, you really do need to prep like a boss. I know it says it right at the start of the book, but do NOT take this lightly. My partner and I missed a weekly plan at the beginning of our start week and it completely through us off for that entire week. Joe Wicks can not stress enough just how important this is.

Finally, the shopping can get costly, especially at first. It should start balancing out, but just be prepared to splash out a little from the start. If you keep these two negatives in mind then you are definitely good to go and will enjoy every recipe from his book.

### Want thebook for yourself? Click the image below to buy now! ###