Friday, December 16, 2011: Rest Day
Saturday, December 17, 2011:
That was my first day of the Level 1 Certification course. It was an awesome day. Throughout the entire cert, they really broke down the movements and progressions. It was good to get back under a microscope, and I really took a lot from it.
At the end of the day, we did Fran. It was my first time doing as prescribed, and I completed it in 6:51. I think it took me around 10:00 with just the bar when I first joined the gym. I surprised a couple of the guys around me. They were congratulating me on my time, and they were a little surprised since I'm a smaller guy. My body under promised, and then I proceeded to over deliver. It only gets better from here.
Sunday, December 18, 2011:
This was the second and last day of the cert. We did a team workout in the morning, but it would be really annoying to type out how it worked so it will just have to be lost to the fog of memory. I think the test went well. There is always a little uncertainty that comes from not knowing the results, but I feel good.
Monday, December 19, 2011:
EMOM: 2 Squat Snatches (75#)
12 Mintues
This went really well. My first couple of reps were terrible, but after the cert and a couple of cues from J, I was able to complete some (what felt like) technically solid reps. I feel like I'm starting to get this lift. Part of my problem was that I was anticipating trying to get under the bar, and I wasn't fully extending my hips, which was just destroying any power I might have generated. Using the lighter weight was nice because it allowed to sort of let go of that second part of the lift and not worry about getting under it. At a lighter weight, I was allowing myself to fully open up, which really just made it easier to get under.
In 8 minutes, complete 50 T2B in as few sets as possible. I complete this in 3 sets (18,18,14). This will be a fun one to hit up on a Sunday and see if I can do better.
10 Min. AMRAP 5(4)
10 Pull-ups
20 Broad Jumps (6ft(?))
I decided at the beginning that I was just going to set a deliberate pace that would keep me moving and keep me from having to rest. I took about 15 seconds in the middle to drink some water, but for the most part I kept moving. All but the last full set of pull-ups was unbroken. The last full set I did 5-5. At the end, I had the feeling that I definitely could've done more, but I was happy overall.
Thursday, December 22, 2011
Friday, December 16, 2011
Stuff and other stuff
Wednesday, December 14, 2011:
Rack Thrusters 10 x 1 (1RM 165#)
These were pretty fun. It really is all in the legs and hips. At 145#, I had to press the weight up at the end, and the lift was a little challenging. On the next attempt I was at 155#, and it ended up being much easier. I drove up and really popped my hips. I didn't need to press it up at all. I failed at 175#. I think I could've gotten it up, but I broke my lumbar curve at the bottom, and I didn't activate my shoulders/turn my armpits forward at the top. It was a sloppy squat, and I didn't leave myself in a good position to press it up at the end. When I get heavy on these compound (more complicated) lifts, I need to take a second and picture what I want my body to do.
"Helen" 11:16
3 Rounds for time:
400 meter run
21Kettlebell swing (1.5 pood (53 lbs.))
12 Pull-ups
I can do better. My hands were still torn up from Chelsea on Saturday, and my grip was shit. I can 12 pull-ups unbroken, but I was breaking Helen's up into 2 and 3 sets. Also, on one of the rounds I did 23 instead of 21 KBS. Crossfit Math...somehow I thought 12 + 11 = 21. I'm going to hit this again on a Sunday.
Thursday, December 15, 2011:
We did some handstand shuffling along the wall. That is challenging, and I'm going to have to work on that during open gym.
6 Rounds (3 min. of work, 1 min. rest): AMRAP
3 Power Snatches (115#)
6 Push-ups
9 Air Squats
1: 3+3, 2: 3+4, 3: 3+5, 4: 3+3, 5: ? , 6: 4.
I've gotten better at the snatch, but I'm coming off of a baseline rating of "terrible." Every so often, I nail a rep, and I have that "Oh, that's what it's supposed to feel like" moment. The majority of my reps were muscle snatches though. I really need to work on bringing my hips through. I don't know that my waist has really connected with the bar at all. However, I am happy because I haven't snatched at that weight before. The most I snatched before last night was 105#.
Rack Thrusters 10 x 1 (1RM 165#)
These were pretty fun. It really is all in the legs and hips. At 145#, I had to press the weight up at the end, and the lift was a little challenging. On the next attempt I was at 155#, and it ended up being much easier. I drove up and really popped my hips. I didn't need to press it up at all. I failed at 175#. I think I could've gotten it up, but I broke my lumbar curve at the bottom, and I didn't activate my shoulders/turn my armpits forward at the top. It was a sloppy squat, and I didn't leave myself in a good position to press it up at the end. When I get heavy on these compound (more complicated) lifts, I need to take a second and picture what I want my body to do.
"Helen" 11:16
3 Rounds for time:
400 meter run
21Kettlebell swing (1.5 pood (53 lbs.))
12 Pull-ups
I can do better. My hands were still torn up from Chelsea on Saturday, and my grip was shit. I can 12 pull-ups unbroken, but I was breaking Helen's up into 2 and 3 sets. Also, on one of the rounds I did 23 instead of 21 KBS. Crossfit Math...somehow I thought 12 + 11 = 21. I'm going to hit this again on a Sunday.
Thursday, December 15, 2011:
We did some handstand shuffling along the wall. That is challenging, and I'm going to have to work on that during open gym.
6 Rounds (3 min. of work, 1 min. rest): AMRAP
3 Power Snatches (115#)
6 Push-ups
9 Air Squats
1: 3+3, 2: 3+4, 3: 3+5, 4: 3+3, 5: ? , 6: 4.
I've gotten better at the snatch, but I'm coming off of a baseline rating of "terrible." Every so often, I nail a rep, and I have that "Oh, that's what it's supposed to feel like" moment. The majority of my reps were muscle snatches though. I really need to work on bringing my hips through. I don't know that my waist has really connected with the bar at all. However, I am happy because I haven't snatched at that weight before. The most I snatched before last night was 105#.
Thursday, December 15, 2011
More...More...More
Monday, December 12, 2011: Rest Day
Tuesday, December 13, 2011:
We ran some sprint relays at the beginning of class, which was a lot of fun. They really stuck with me throughout class. Once we started the WOD, my heart rate just flew up. Then we practiced some rope climbs. I almost went to the top while wearing a weight vest. Well, I made it to the "Fiesta" ceiling anyway. Next time I will hit the top.
15-12-9 for time of: (slow)
OHS (75)
Burpee Pull-Ups
I did not hydrate, and I was getting pretty lightheaded during the WOD. My last set of OHS felt awesome, which I was pretty happy about, but my performance in the WOD was not great.
Tuesday, December 13, 2011:
We ran some sprint relays at the beginning of class, which was a lot of fun. They really stuck with me throughout class. Once we started the WOD, my heart rate just flew up. Then we practiced some rope climbs. I almost went to the top while wearing a weight vest. Well, I made it to the "Fiesta" ceiling anyway. Next time I will hit the top.
15-12-9 for time of: (slow)
OHS (75)
Burpee Pull-Ups
I did not hydrate, and I was getting pretty lightheaded during the WOD. My last set of OHS felt awesome, which I was pretty happy about, but my performance in the WOD was not great.
Sunday, December 11, 2011
Chelsea
Chelsea
EMOM complete (30 Min Cap):
5 Pullups
10 Pushups
15 Airsquats
I finished. 150 pull-ups and my shoulder didn't pop once. I'm pretty pumped about that. My rear delts and lats are pretty sore though, but it feels good. J told me that the next time I do Chelsea I have to add one rep to each exercise. Oh, and I beat my old Cindy score of 18(11). I will be pretty excited the next time Cindy comes up because I will know how to manage my work, and I will definitely be able to complete over 20 rounds.
My best sweat angel to date.
EMOM complete (30 Min Cap):
5 Pullups
10 Pushups
15 Airsquats
I finished. 150 pull-ups and my shoulder didn't pop once. I'm pretty pumped about that. My rear delts and lats are pretty sore though, but it feels good. J told me that the next time I do Chelsea I have to add one rep to each exercise. Oh, and I beat my old Cindy score of 18(11). I will be pretty excited the next time Cindy comes up because I will know how to manage my work, and I will definitely be able to complete over 20 rounds.
My best sweat angel to date.
Friday, December 9, 2011
Future Don
Hey Don, remember that time when you couldn't OHS 135#, and that bothered you?
If you are now able to OHS 135#, then congratulations.
If can't, why not?
If you are now able to OHS 135#, then congratulations.
If can't, why not?
Idi EMOM
#Front Squats 145#
3 Reps EMOM for 20 Mins
I'm posting this the morning after, and I feel really good. My legs are in great shape. I think I could've gone heavier last night. Of course I didn't realize this until after the workout, but I wasn't in any real danger of failing at that weight. My previous 1RM was 185#, and I was at a little over 78% of that last night.
10 Min AMRAP: 7(15)
10 Power Clean (95#)
10 Ab Mat Situps
I wasn't hungry for it last night, and I don't know why. I could've done more.
3 Reps EMOM for 20 Mins
I'm posting this the morning after, and I feel really good. My legs are in great shape. I think I could've gone heavier last night. Of course I didn't realize this until after the workout, but I wasn't in any real danger of failing at that weight. My previous 1RM was 185#, and I was at a little over 78% of that last night.
10 Min AMRAP: 7(15)
10 Power Clean (95#)
10 Ab Mat Situps
I wasn't hungry for it last night, and I don't know why. I could've done more.
Thursday, December 8, 2011
I workout.
Saturday December 3, 2011
5 RM for OHS = 95# I have improved a ton on this exercise, but I have a long way to go.
This was sub 10 minutes...either just under 9 or just under 10. I can't remember, which is a good reason to write these things down sooner! The option to rest in the pike position is trick. It only slows you down.
150 Push Ups
*(Every time you stop and rest with your chest on the ground this constitutes a penalty. Once the penalty is completed continue with the push ups.)
**Penalty = Run 1 gasser
*** You can rest in a pike position (the top of a push up).
Sunday, December 4:
I learned that I need to practice muscle-ups more consistently. Sometimes I'm successful at them, and other times I am not. EMOM: 2 rep backsquat at 175# for 12 minutes.
EMOM: 10 T2B After 7 minutes, I began to feel it in my right shoulder, and I switched to 15 K2E for the last 3 minutes.
Monday December 5: Rest Day
Tuesday, December 6:
Press 3-3-3-3-3 115#
For Time: 4:54
10 Burpees
20 Squat Clean & Jerks (115/85)
10 Burpees
Wednesday, December 7
4 sets Max Push Ups 50-21-19-21
3RM Pullup 26#
Death By thruster (105/75): 9(5)
5 RM for OHS = 95# I have improved a ton on this exercise, but I have a long way to go.
This was sub 10 minutes...either just under 9 or just under 10. I can't remember, which is a good reason to write these things down sooner! The option to rest in the pike position is trick. It only slows you down.
150 Push Ups
*(Every time you stop and rest with your chest on the ground this constitutes a penalty. Once the penalty is completed continue with the push ups.)
**Penalty = Run 1 gasser
*** You can rest in a pike position (the top of a push up).
Sunday, December 4:
I learned that I need to practice muscle-ups more consistently. Sometimes I'm successful at them, and other times I am not. EMOM: 2 rep backsquat at 175# for 12 minutes.
EMOM: 10 T2B After 7 minutes, I began to feel it in my right shoulder, and I switched to 15 K2E for the last 3 minutes.
Monday December 5: Rest Day
Tuesday, December 6:
Press 3-3-3-3-3 115#
For Time: 4:54
10 Burpees
20 Squat Clean & Jerks (115/85)
10 Burpees
Wednesday, December 7
4 sets Max Push Ups 50-21-19-21
3RM Pullup 26#
Death By thruster (105/75): 9(5)
Wednesday, November 9, 2011
Ketchup
November 3, 2011
Superset
Weighted GHD Sit-Ups
1min Plank Hold (Front, L, R, Front)
5 Rounds for time of:
Overhead (barbell) Walking Lunges (50ft)
21 Burpees
400ish meter run to start and finish the workout
I completed this in 15 minutes and change. My right shoulder continued to trouble me a bit, which reminded me that I need to make shoulder stability work a priority.
November 4, 2011 - Recovery Day
November 5, 2011
BackSquat: 205# That was my previous 1RM. It went up a lot easier than it did before, but I couldn't PR. I was getting a decent bounce at the bottom with higher weight, but I just couldn't finish the lift. I need to hit the backsquat on Sundays.
Strict Press: 120# This was 5# more than the last time, but 5# less than my PR.
Deadlift: 295# PR by 50#. Some of my improvement was due to technique. My grip limited me before, and the switch grip helped a lot.
My total was 620#, which is a 55# improvement.
November 6, 2011
I did my first muscle-up! I was so excited to finally get that. You couldn't wipe the smile off of my face. I also learned to kip-up from the ground, which just makes me cool.
November 7, 2011
We worked on the Push Press for 3x3. I was at 135#.
Then we:
10-9-8-7-6-5-4-3-2-1:
Toes-to-Bar, Push Press (95/65)
It took me 6:56. My grip slipped a couple of times on the T2B. I don't know if it was because I need to work on it, or if I just wasn't concentrating. I held my breath too much on the longer sets of Push Presses, which winded me and cost me some time. Next time I need to concentrate on breathing and gripping.
November 8, 2011
I graduated to the rings for my L-sits, which is cool.
EMOM 10 Min
#Front Squat 145# I'm too conservative with my weights. I just need to go heavier.
"Jeremy"
21 - 15 - 9
OHS 75#
Burpees
This was a disaster. My OHS is terrible. I don't trust my right shoulder at all. It's almost irrational, but I'm afraid it is just going to collapse/break on me. In reality, it is just very weak/unstable. Jeremy took me just under 13 minutes or something. I was pretty frustrated and didn't really pay attention. I have to get better at this. There were a couple groups of three reps that felt really good...like everything was in the correct place during the movement, which gives me hope. Also, my shoulder popped before when I tried to kip, and that got better with time and work. I have to believe the same thing will happen with my OHS.
Superset
Weighted GHD Sit-Ups
1min Plank Hold (Front, L, R, Front)
5 Rounds for time of:
Overhead (barbell) Walking Lunges (50ft)
21 Burpees
400ish meter run to start and finish the workout
I completed this in 15 minutes and change. My right shoulder continued to trouble me a bit, which reminded me that I need to make shoulder stability work a priority.
November 4, 2011 - Recovery Day
November 5, 2011
BackSquat: 205# That was my previous 1RM. It went up a lot easier than it did before, but I couldn't PR. I was getting a decent bounce at the bottom with higher weight, but I just couldn't finish the lift. I need to hit the backsquat on Sundays.
Strict Press: 120# This was 5# more than the last time, but 5# less than my PR.
Deadlift: 295# PR by 50#. Some of my improvement was due to technique. My grip limited me before, and the switch grip helped a lot.
My total was 620#, which is a 55# improvement.
November 6, 2011
I did my first muscle-up! I was so excited to finally get that. You couldn't wipe the smile off of my face. I also learned to kip-up from the ground, which just makes me cool.
November 7, 2011
We worked on the Push Press for 3x3. I was at 135#.
Then we:
10-9-8-7-6-5-4-3-2-1:
Toes-to-Bar, Push Press (95/65)
It took me 6:56. My grip slipped a couple of times on the T2B. I don't know if it was because I need to work on it, or if I just wasn't concentrating. I held my breath too much on the longer sets of Push Presses, which winded me and cost me some time. Next time I need to concentrate on breathing and gripping.
November 8, 2011
I graduated to the rings for my L-sits, which is cool.
EMOM 10 Min
#Front Squat 145# I'm too conservative with my weights. I just need to go heavier.
"Jeremy"
21 - 15 - 9
OHS 75#
Burpees
This was a disaster. My OHS is terrible. I don't trust my right shoulder at all. It's almost irrational, but I'm afraid it is just going to collapse/break on me. In reality, it is just very weak/unstable. Jeremy took me just under 13 minutes or something. I was pretty frustrated and didn't really pay attention. I have to get better at this. There were a couple groups of three reps that felt really good...like everything was in the correct place during the movement, which gives me hope. Also, my shoulder popped before when I tried to kip, and that got better with time and work. I have to believe the same thing will happen with my OHS.
Saturday, November 5, 2011
GOAT List
There are so many things I need to work on that I need a list. These are in no particular order.
Practice Muscle-up
Strict Press
Back Squat
Shoulder Stability (Max OHS holds at bottom increasing time and weight) (kipping)
Increase ability to do pull-ups unbroken (learn butterfly)
L-sits
HSPU's
double unders
Max handstand holds
There's more, but that is enough for now.
Practice Muscle-up
Strict Press
Back Squat
Shoulder Stability (Max OHS holds at bottom increasing time and weight) (kipping)
Increase ability to do pull-ups unbroken (learn butterfly)
L-sits
HSPU's
double unders
Max handstand holds
There's more, but that is enough for now.
Thursday, November 3, 2011
Werk
Tuesday, November 2:
Clean and Jerk 1RM: 165#
165# Deadlift 21 reps
800m run
165# Deadlift 15 reps
800m run
165# Deadlift 9 reps
800m run
11:58 (I lost some time by screwing up the new course and waiting for cars)
Wednesday, November 3rd
Front Squat 5x5: I got 155# 5 times, 165# 4 times (that was my previous 1RM), and I did 175# once (PR). I think I could've managed another rep at 175# (and so did J), but I had already decided before the rep that I was only going to do one. I limited myself, and I'm glad that J called me out.
For time:
30 push-ups
10 Pull-ups
20 push-ups
20 Pull-ups
10 push-ups
30 Pull-ups
I completed this in 4:58. My shoulder starting popping again during my long set of pull-ups, and that cost me some time because I reverted back to a more strict pull-up form. I've become lax with my shoulder stability work, and I need to get back to emphasizing it.
Clean and Jerk 1RM: 165#
165# Deadlift 21 reps
800m run
165# Deadlift 15 reps
800m run
165# Deadlift 9 reps
800m run
11:58 (I lost some time by screwing up the new course and waiting for cars)
Wednesday, November 3rd
Front Squat 5x5: I got 155# 5 times, 165# 4 times (that was my previous 1RM), and I did 175# once (PR). I think I could've managed another rep at 175# (and so did J), but I had already decided before the rep that I was only going to do one. I limited myself, and I'm glad that J called me out.
For time:
30 push-ups
10 Pull-ups
20 push-ups
20 Pull-ups
10 push-ups
30 Pull-ups
I completed this in 4:58. My shoulder starting popping again during my long set of pull-ups, and that cost me some time because I reverted back to a more strict pull-up form. I've become lax with my shoulder stability work, and I need to get back to emphasizing it.
Friday, October 28, 2011
Wednesday 10/26/11
We practiced the split jerk. I got up to 175#
Then we did Death by 5 meter lateral shuffles. That is do 1 rep the first minute, and add 1 rep each minute up to a maximum of 15 rounds. I was able to complete all 15 rounds.
Immediately after that we began Death by Broad Jumps. I did 7 foot jumps, and I completed 13 full round and 10 reps of the 14th.
Also, I have decided to try to put on some weight. I'm writing this post on Friday, and for the last two days I have been eating a ton of almonds, peanut butter, cottage cheese, protein shakes, eggs, and yogurt, and a little hemp oil in addition to my normal lunch and dinner meals. I created a google spreadsheet to help me keep track of things. It is a surprising amount of work. I'm a little nervous and very excited. I haven't done anything like this before, and I don't know how my body will react. I want to get my numbers up though, and I will dedicate myself to putting on a little mass.
Then we did Death by 5 meter lateral shuffles. That is do 1 rep the first minute, and add 1 rep each minute up to a maximum of 15 rounds. I was able to complete all 15 rounds.
Immediately after that we began Death by Broad Jumps. I did 7 foot jumps, and I completed 13 full round and 10 reps of the 14th.
Also, I have decided to try to put on some weight. I'm writing this post on Friday, and for the last two days I have been eating a ton of almonds, peanut butter, cottage cheese, protein shakes, eggs, and yogurt, and a little hemp oil in addition to my normal lunch and dinner meals. I created a google spreadsheet to help me keep track of things. It is a surprising amount of work. I'm a little nervous and very excited. I haven't done anything like this before, and I don't know how my body will react. I want to get my numbers up though, and I will dedicate myself to putting on a little mass.
Wednesday, October 26, 2011
Have to post.
Okay. I just need to log my workouts.
Monday night:
5x5 floor press at 145#
21-18-15-12-9-6-3:
Hang Power Clean
Front Squat
10 Hand-Release Push-Ups at the beginning of each round.
I used 75#, and it took me 15:10.
Tuesday night:
Max Double-Under sets: I made it to 33 reps
Snatch practice: 65#, 85#, 95#
"Cindy":
20 Minute AmRap:
5 Pull-Ups
10 Push-Ups
15 Air Squats
I completed 18 rounds and 11 reps. I could've hit 20 or more. Next time.
Monday night:
5x5 floor press at 145#
21-18-15-12-9-6-3:
Hang Power Clean
Front Squat
10 Hand-Release Push-Ups at the beginning of each round.
I used 75#, and it took me 15:10.
Tuesday night:
Max Double-Under sets: I made it to 33 reps
Snatch practice: 65#, 85#, 95#
"Cindy":
20 Minute AmRap:
5 Pull-Ups
10 Push-Ups
15 Air Squats
I completed 18 rounds and 11 reps. I could've hit 20 or more. Next time.
Friday, October 21, 2011
Time for a Quickie
I have 3 workouts to log and not a lot of time...Here we go.
I completed the half-marathon (13.1 miles) on Saturday, and I did it with a 30lb. backpack. It took me 2 hours and 50 minutes. I think I could've done it faster, but I think I would've risked injuring myself. As it was, I didn't feel too bad. Jeff told me that expert infantry have to march 12 miles in less than 3 hours with a 35lbs. pack. I definitely beat that pace, and I think I could've done well with the extra 5lbs. And then I had an ice hockey game that night. I was tired, but it was still a ton of fun (except that we lost in overtime). We came back from a 3-0 deficit with 8 minutes left. So it still felt pretty good.
Monday was a recovery day.
Tuesday we worked on TGU's, front squats, sumo-deadlift-highpulls and push presses. We started with 3 sets of 1 minute max rep TGU's. I had a 70lb. sandbag, and I did 10 the first minute on the left side, which is my strong side. The second minute was with my right side, and I only did 6 reps. We could choose either side for our last minute, and my right side obviously needs work so I managed 6 more reps on that side.
Then we did front squats going for a 3 sets of 3 heavy reps. My previous one rep max was 165#, and I failed on 175#. For my 3x3's I worked at 155#. I felt good, and I thought that I would've been able to get 175# up. I tried 165# on a fourth set of three, and I failed after the first rep. I was a little frustrated by this, but overall I'm happy that I should be able to set a PR on this exercise the next time it comes up in a workout.
Wednesday the power was out at my house, and it became a recovery day.
Last night (Thursday), was a heavy back squat day. We did 2 heavy reps every minute on the minute for 20 minutes. I only worked at 155#. I definitely could've stepped that up 10 or 20#, but it still was definitely a good workout. After that we did tabata kettle bell swings. That is 20 seconds of max rep work followed by 10 seconds of rest for 8 rounds. There was a twist last night though. After the fourth round, we had to do 20 one legged burpees on the same leg. Then after the last 4 rounds, we had to do 20 on the other leg. It was an interesting twist, and it was pretty tough. All in all it was a good lower body workout, and I'm feeling it today.
Tomorrow is my first CrossFit competition. I'm on a team of 4, and I'm really excited about. I can't wait to post about it.
(I didn't really proof this or link any videos because of time constraints, but I had to post something. I will come back through and clean things up next week)
I completed the half-marathon (13.1 miles) on Saturday, and I did it with a 30lb. backpack. It took me 2 hours and 50 minutes. I think I could've done it faster, but I think I would've risked injuring myself. As it was, I didn't feel too bad. Jeff told me that expert infantry have to march 12 miles in less than 3 hours with a 35lbs. pack. I definitely beat that pace, and I think I could've done well with the extra 5lbs. And then I had an ice hockey game that night. I was tired, but it was still a ton of fun (except that we lost in overtime). We came back from a 3-0 deficit with 8 minutes left. So it still felt pretty good.
Monday was a recovery day.
Tuesday we worked on TGU's, front squats, sumo-deadlift-highpulls and push presses. We started with 3 sets of 1 minute max rep TGU's. I had a 70lb. sandbag, and I did 10 the first minute on the left side, which is my strong side. The second minute was with my right side, and I only did 6 reps. We could choose either side for our last minute, and my right side obviously needs work so I managed 6 more reps on that side.
Then we did front squats going for a 3 sets of 3 heavy reps. My previous one rep max was 165#, and I failed on 175#. For my 3x3's I worked at 155#. I felt good, and I thought that I would've been able to get 175# up. I tried 165# on a fourth set of three, and I failed after the first rep. I was a little frustrated by this, but overall I'm happy that I should be able to set a PR on this exercise the next time it comes up in a workout.
Wednesday the power was out at my house, and it became a recovery day.
Last night (Thursday), was a heavy back squat day. We did 2 heavy reps every minute on the minute for 20 minutes. I only worked at 155#. I definitely could've stepped that up 10 or 20#, but it still was definitely a good workout. After that we did tabata kettle bell swings. That is 20 seconds of max rep work followed by 10 seconds of rest for 8 rounds. There was a twist last night though. After the fourth round, we had to do 20 one legged burpees on the same leg. Then after the last 4 rounds, we had to do 20 on the other leg. It was an interesting twist, and it was pretty tough. All in all it was a good lower body workout, and I'm feeling it today.
Tomorrow is my first CrossFit competition. I'm on a team of 4, and I'm really excited about. I can't wait to post about it.
(I didn't really proof this or link any videos because of time constraints, but I had to post something. I will come back through and clean things up next week)
Saturday, October 15, 2011
Mind Games
My mind defeated me on Wednesday night. The WOD was Death by Double Burpees. Every minute on the minute we had to a set of burpees, and the number of reps went up by 2 each minute (1st min =2, 2nd min =4, 3rd min = 6, etc.). I earned the 25# weight vest for this workout (#SOT Babay!), however I only kept through part of round 7 because it was slipping off (50 or so burpees). There were a total of 11 rounds possible. I started the 10th, which was 20 burpees, and from the start I sort of assumed that I wasn't going to finish in time. So I just set a deliberate pace that I thought would keep me moving for the whole minute. With about 10 to 15 seconds left in the round, I thought that if I went full on, I could finish. I turned it on and pushed hard, but I was wrong. I only completed half of the last burpee by the time the minute ended. I was pretty frustrated at that moment. Only one person in our group made it to the last round, and as I watched him I knew that I could've beaten him. If my body can't do something that is one thing, but to have my attitude defeat me bothered me.
Lesson learned (I hope).
On a positive note, my deadlift has improved. We were asked to work up to a heavy 5 for 5 sets and try to increase the load on each set. We were supposed to use weights that would allow us to touch and go on each rep, that is to begin the next rep as soon as the weights hit the ground without the need to reset. I went too heavy and my form suffered. At the bottom of the rep, I was releasing the tension on my arms and hips and wasn't able to move into the next rep seamlessly. However, I was working at 235#, and I completed six reps in one of the sets. When we did our crossfit total not long ago, my 1 rep max on the deadlift was 245#. Doing 6 reps at just 10 pounds lighter is a great improvement. I'm pretty excited about that.
Lesson learned (I hope).
On a positive note, my deadlift has improved. We were asked to work up to a heavy 5 for 5 sets and try to increase the load on each set. We were supposed to use weights that would allow us to touch and go on each rep, that is to begin the next rep as soon as the weights hit the ground without the need to reset. I went too heavy and my form suffered. At the bottom of the rep, I was releasing the tension on my arms and hips and wasn't able to move into the next rep seamlessly. However, I was working at 235#, and I completed six reps in one of the sets. When we did our crossfit total not long ago, my 1 rep max on the deadlift was 245#. Doing 6 reps at just 10 pounds lighter is a great improvement. I'm pretty excited about that.
Wednesday, October 12, 2011
In sickness and in health, for richer and for poorer
I will continue to post for this blog. I'm #committed.
The list of stuff that I need to work on just continues to grow. It's part of what keeps me coming back. Yesterday, we continued to progress to handstand walks. Nothing much to report there except that I need to practice moving my hips to change my center of gravity. It didn't feel natural and is going to take some getting used to.
Then we moved on to the L-sits (I used that video because I'm going to build those pvc parallettes (#vocabulary)) That is incredibly difficult and has proven to me that core is weak. Okay, added to the GOAT list.
I finished the WOD in 13:07. It was 100 walking lunges, 800m run, 100 air squats, 800m run. I didn't time the individual portions of this, and I wish that I would have. I did the lunges at a deliberate pace, and I definitely could've done those and the 800m runs faster than I did. I couldn't have done the air squats much faster.
It was a beautiful night to WOD outside.
Then Jay tempted me with a second WOD of 5 rounds of weighted lunges, chest to bar pull-ups, and handstand pushups. I wanted to do it, and I was happy that I was up for it. The lunges would've been tough. I don't know how I would've held up, but I was down for the push-ups and pull-ups. I take that as a positive sign of my fitness progression. I'm recovering and am ready for more.
The list of stuff that I need to work on just continues to grow. It's part of what keeps me coming back. Yesterday, we continued to progress to handstand walks. Nothing much to report there except that I need to practice moving my hips to change my center of gravity. It didn't feel natural and is going to take some getting used to.
Then we moved on to the L-sits (I used that video because I'm going to build those pvc parallettes (#vocabulary)) That is incredibly difficult and has proven to me that core is weak. Okay, added to the GOAT list.
I finished the WOD in 13:07. It was 100 walking lunges, 800m run, 100 air squats, 800m run. I didn't time the individual portions of this, and I wish that I would have. I did the lunges at a deliberate pace, and I definitely could've done those and the 800m runs faster than I did. I couldn't have done the air squats much faster.
It was a beautiful night to WOD outside.
Then Jay tempted me with a second WOD of 5 rounds of weighted lunges, chest to bar pull-ups, and handstand pushups. I wanted to do it, and I was happy that I was up for it. The lunges would've been tough. I don't know how I would've held up, but I was down for the push-ups and pull-ups. I take that as a positive sign of my fitness progression. I'm recovering and am ready for more.
Monday, October 10, 2011
Just need to post!
I went to visit the in-laws this weekend, and I didn't really workout at all. However, all of us (wife, mother-in-law, father-in-law, and I) ran in a 5k on Saturday morning. It was absolutely beautiful, and I set a PR. I ran it in 20:54.9, which is 6:45 miles. My previous PR was around 22:00. It was a very small race, and my pace was enough to earn me second overall in the 5K. The kid who won ran sub 6 minute miles. He was just plain faster than me. After congratulating him, I told him I would see him next year (in a very friendly way of course).
Wednesday, September 14, 2011
Kiplinger Report
Yes, the title is a pun. And, no, I won't apologize for it because it is awesome.
Monday was just a great day, and I want to savor it.
I have been having trouble with my kip since I started at Friendship. As I have written before, my right shoulder is a little unstable, and it will pop out a bit/be a pain. I had a breakthrough on Monday. I crushed the kip. My shoulder didn't pop. It didn't hurt at all. I felt the best I have ever felt practicing that skill. Jay told me that I was coming close to breaking the plane of the bar without even pulling. I'm particularly excited about that because there was a part of me that worried I wouldn't be able to correct those past injuries. I wondered if my shoulder was going to hold me back. It sounds like such a little thing, but to have shaken off that artificial limitation has made me feel great. I feel in control.
We also did some overhead squatting, and that has improved as well. I'm excited to get stronger. I can't wait to be working at 95# overhead squats.
#Pumped
Monday was just a great day, and I want to savor it.
I have been having trouble with my kip since I started at Friendship. As I have written before, my right shoulder is a little unstable, and it will pop out a bit/be a pain. I had a breakthrough on Monday. I crushed the kip. My shoulder didn't pop. It didn't hurt at all. I felt the best I have ever felt practicing that skill. Jay told me that I was coming close to breaking the plane of the bar without even pulling. I'm particularly excited about that because there was a part of me that worried I wouldn't be able to correct those past injuries. I wondered if my shoulder was going to hold me back. It sounds like such a little thing, but to have shaken off that artificial limitation has made me feel great. I feel in control.
We also did some overhead squatting, and that has improved as well. I'm excited to get stronger. I can't wait to be working at 95# overhead squats.
#Pumped
Thursday, September 1, 2011
A Man and His Workout
I have been taken to task for my lack of consistent posting. So with the looming threat of burpees if I don't post, here is a new one for my fan(s?). Ha!
First, anyone who will look at this post around the time I post it already knows that my ice hockey team won the championship, but I want to record some of the details here so that I can remember them later. The game was extremely exciting. It was back and forth the whole way. Yours truly scored our second goal. Blake took the puck in the zone to do some work in the corner by the far boards. I reported to my office at the front of the net. Blake started as if to go behind the net to the other side, and the goalie reacted by sliding over to cover that side. Instead, Blake sent the puck straight to me, and with the goalie off balance I sent it where he wasn't. I was pumped.
Then it continued back and forth. We were tied 4 to 4 with three minutes left, and they went ahead by a goal with 2:57 on the clock. We struggled until there were around 30 seconds left, and we tied it up 5-5. I thought we were going into overtime. Just as the game was about to end, their D-man had the puck and Blake attacked knocking it loose and almost losing his footing. But he held on and used his wheels to beat their guys and send it through the 5 hole. He struggled to find the net all night, but he turned it on at the right time. As he said, "It was the best miss he ever had." He wanted to go top shelf, but he didn't get enough of it. You might say he was lucky, but I say that chance favors the prepared.
The name of this post came from my workout on Tuesday. I have had a bunch of great workouts between my last post and this one, but Tuesday's workout was fun. We practiced some Olympic lifting by working on our Hang Squat Snatches. Anything involving overhead weight is a weakness for me. I'm just not totally comfortable with it yet. I am gaining confidence in my shoulders though, which is helping. I just have this irrational fear that my shoulder is going to give out or something, and as a result, I'm really tentative when I attempt these movements. It was good to an improvement in my comfort level from the first time I attempted them when compared to Tuesday.
Our WoD was a max effort row on the rowing machine for 2 minutes followed by 70 wall climbs. 70 wall climbs is a lot. I think I might have uttered a curse word when I heard that even though I do love wall climbs. The trick was that you could deduct the total amount of calories burned on the rower (the rower has a calorie counter on it) from your total amount of wall climbs. So, if some intrepid young athlete burned 46 calories on the rower, he or she would have to do 24 wall climbs after. This workout is devious because it actually makes you want to row really hard. Rowing is wonderful. I love it. But nothing gases me like rowing.
We have 2 rowing machines, and we paired up to get started. I was the odd man out this time, so I was on my own. That is where is the name of this post came from. Jeff let me know I was last, and he said it'll just be "a man and his workout." And I told him that would be the name of the post. It is almost like he planned it...
Well, if you haven't guessed, I burned 46 calories with the rower and did 24 wall climbs, which are a lot of fun. Well, the first few are fun anyway. I fell like Spiderman when I do them well. But then you get tired, and it is a fight to keep good form all the way through. They are awesome for your shoulders though, and that really makes me like them.
#Can'twait to see what they have in store for us tonight.
First, anyone who will look at this post around the time I post it already knows that my ice hockey team won the championship, but I want to record some of the details here so that I can remember them later. The game was extremely exciting. It was back and forth the whole way. Yours truly scored our second goal. Blake took the puck in the zone to do some work in the corner by the far boards. I reported to my office at the front of the net. Blake started as if to go behind the net to the other side, and the goalie reacted by sliding over to cover that side. Instead, Blake sent the puck straight to me, and with the goalie off balance I sent it where he wasn't. I was pumped.
Then it continued back and forth. We were tied 4 to 4 with three minutes left, and they went ahead by a goal with 2:57 on the clock. We struggled until there were around 30 seconds left, and we tied it up 5-5. I thought we were going into overtime. Just as the game was about to end, their D-man had the puck and Blake attacked knocking it loose and almost losing his footing. But he held on and used his wheels to beat their guys and send it through the 5 hole. He struggled to find the net all night, but he turned it on at the right time. As he said, "It was the best miss he ever had." He wanted to go top shelf, but he didn't get enough of it. You might say he was lucky, but I say that chance favors the prepared.
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| Created by Ben Morhac (laying in the front). |
The name of this post came from my workout on Tuesday. I have had a bunch of great workouts between my last post and this one, but Tuesday's workout was fun. We practiced some Olympic lifting by working on our Hang Squat Snatches. Anything involving overhead weight is a weakness for me. I'm just not totally comfortable with it yet. I am gaining confidence in my shoulders though, which is helping. I just have this irrational fear that my shoulder is going to give out or something, and as a result, I'm really tentative when I attempt these movements. It was good to an improvement in my comfort level from the first time I attempted them when compared to Tuesday.
Our WoD was a max effort row on the rowing machine for 2 minutes followed by 70 wall climbs. 70 wall climbs is a lot. I think I might have uttered a curse word when I heard that even though I do love wall climbs. The trick was that you could deduct the total amount of calories burned on the rower (the rower has a calorie counter on it) from your total amount of wall climbs. So, if some intrepid young athlete burned 46 calories on the rower, he or she would have to do 24 wall climbs after. This workout is devious because it actually makes you want to row really hard. Rowing is wonderful. I love it. But nothing gases me like rowing.
We have 2 rowing machines, and we paired up to get started. I was the odd man out this time, so I was on my own. That is where is the name of this post came from. Jeff let me know I was last, and he said it'll just be "a man and his workout." And I told him that would be the name of the post. It is almost like he planned it...
Well, if you haven't guessed, I burned 46 calories with the rower and did 24 wall climbs, which are a lot of fun. Well, the first few are fun anyway. I fell like Spiderman when I do them well. But then you get tired, and it is a fight to keep good form all the way through. They are awesome for your shoulders though, and that really makes me like them.
#Can'twait to see what they have in store for us tonight.
Thursday, August 18, 2011
My first PR.
I had a great day yesterday. It was great for many reasons, but I'll focus on the workout.
On Monday, we found out our CrossFit Total. In order to figure out what your total is, you must find your one-rep max for the Strict Press (shoulder press), Back Squat, and Deadlift. Your CrossFit Total is the total of the three one-rep maxes on those exercises. This was my first time trying this, and I have to say it was a lot of fun. We were given 15 minutes for each exercise to use in order to reach our max. At first, I misunderstood and thought we only had 15 minutes total. I started to rush through it, but we had a total of 45 minutes. Rushing is not good because (as I learned) you need a minute or two between reps to allow yourself to reset.
I started with the strict press, and I got up to 115#. That rep did not seem too bad. I struggled a bit, but I definitely felt like I could do more. I only added 5# though, and I tried again. Heck, I tried a few times, but I could not get that weight up. The 2.5# plates are so small, and it seemed so silly that I couldn’t lift it. But it would not go. The trainers gave me some tips to help me on my form, and I moved onto the back squat.
The Back Squat went well, and I got up to 205#. I need to work on keeping my back strong though. I was trying to use the bounce at the bottom to help, but with the heavier weight and the greater momentum I create, I cause my back to flatten out a bit. Then I hit 245# on the deadlift, and my first total was 565#.
Yesterday, I went to the County gym with a buddy, and I decided to work on the press and squat. My plan was to work up to a heavy 3 and put some work in. As I was working up, I focused on practicing my form (i.e. pushing my head forward as I was pressing the weight up). Once I was up to 105#, I felt pretty good. I wasn’t going to attempt a max, but I thought I could beat my 115# from Monday. And I did. I hit 125#.
After being frustrated by those two little 2.5# plates, it felt good. The squats went well too, and I’m definitely sore today.
So, that was my first PR.
Wednesday, August 17, 2011
Where there is a will...there are still limitations
I have neglected this blog. No excuses. I should've been posting.
Here is what has been happening. Over the course of my training, I developed posterior shin splints. I didn't know that I had shin splints though. My leg caused me a little pain, but I figured it would only hold me back if I let it, and I continued to run. I probably did myself in on my last long run, which was 14 miles. I was in pain the whole way, and I considered stopping halfway through. But I told myself just to start down the path and see how far I got. If I had to quit, I would. I finished. That was a terrible idea, and I'm lucky I didn't train myself into a stress fracture, which would have thrown everything off track.
That run was on a Saturday, and by my softball game the following Thursday, just running onto the field to take my position was pretty painful. Only then did I actually start to research shin splints and ask the guys at the gym about them. I found out that I needed to back off, and I was a little frustrated. I was willing to put in the time and work to attain my goals, but my body was making it difficult.
I needed to realize that I was just doing too much too quickly. My weeks consisted of hitting crossfit 4 or 5 days, running 3 to 5 days and covering a lot of miles, rucking 1 or 2 days, ice hockey...it was too much too quickly. I wasn't giving my body time to adapt. So, I backed off of the running for a week, and gave myself a break. I'm only going run the half in October, and I'm already in shape for it. I just need to maintain it at this point.
I’ve been icing it, and last night I did my first sets of double-unders since this speed bump. My leg didn’t bother me at all. Jeff and Jay got me to commit to icing it regularly, and I started ice massages last night. I woke up feeling good and feeling excited.
So, I've been a little frustrated, and I kind of disengaged mentally from my training. But I'm back BABY!!
P.S. I have discovered the worst part of ice massages. As the feeling slowly returns to area you are massaging, it itches like crazy.
Here is what has been happening. Over the course of my training, I developed posterior shin splints. I didn't know that I had shin splints though. My leg caused me a little pain, but I figured it would only hold me back if I let it, and I continued to run. I probably did myself in on my last long run, which was 14 miles. I was in pain the whole way, and I considered stopping halfway through. But I told myself just to start down the path and see how far I got. If I had to quit, I would. I finished. That was a terrible idea, and I'm lucky I didn't train myself into a stress fracture, which would have thrown everything off track.
That run was on a Saturday, and by my softball game the following Thursday, just running onto the field to take my position was pretty painful. Only then did I actually start to research shin splints and ask the guys at the gym about them. I found out that I needed to back off, and I was a little frustrated. I was willing to put in the time and work to attain my goals, but my body was making it difficult.
I needed to realize that I was just doing too much too quickly. My weeks consisted of hitting crossfit 4 or 5 days, running 3 to 5 days and covering a lot of miles, rucking 1 or 2 days, ice hockey...it was too much too quickly. I wasn't giving my body time to adapt. So, I backed off of the running for a week, and gave myself a break. I'm only going run the half in October, and I'm already in shape for it. I just need to maintain it at this point.
I’ve been icing it, and last night I did my first sets of double-unders since this speed bump. My leg didn’t bother me at all. Jeff and Jay got me to commit to icing it regularly, and I started ice massages last night. I woke up feeling good and feeling excited.
So, I've been a little frustrated, and I kind of disengaged mentally from my training. But I'm back BABY!!
P.S. I have discovered the worst part of ice massages. As the feeling slowly returns to area you are massaging, it itches like crazy.
P.S.S. I want to thank my wife, Katie, for helping me make good decisions.
Tuesday, July 26, 2011
Two things that I'm excited about and a few workouts
If I had to order things according to magnitude of excitement, I'm the most excited about my hockey game on Sunday night. It can be hard to get guys on the ice during the summer. There is a lot to battle. There are golf courses, cookouts, vacations, and hangovers that all cause our numbers to dwindle. Well, we had six skaters Sunday night. That means that you have 5 on the ice, and only 1 sub. Only 1 person gets to rest at any given time, and the others have no choice but to skate. I'm not complaining mind you. That means that we get a lot of ice time, which is what we are all there for anyway.
It isn't the ice time that I'm excited about though. I'm excited because I skated hard the whole game, and rarely needed to hit the bench. In an earlier post, I mentioned that I thought CrossFit has helped my on ice endurance. Sunday night proved that it has. I think I could have stayed on the ice for just about the whole game, but I didn't want anyone to get stuck on the bench. If the one person on the bench looked ready to come out, I was happy to oblige.
Most (well maybe all) of the guys on the team are at least as good if not better than me, but I get out there and grind hard every game We won 10-3, and I have to note that it felt good at the end of the game when my team complimented how hard I worked. They calked it up to the marathon training, but I know better.
The second thing that I'm excited about involves my lungs. I got back to running on Sunday. I had to run 12 miles. I did the first 7.2 outside, but it was way to hot to finish out there. As I'm sure everyone knows, it is HOT! I felt like the sun was cooking me. So, I finished on the treadmill. And I'm going to break my rule here, but I hate running on a treadmill. Anyway, I'm excited because I noticed that my lungs weren't limiting me in any way. They weren't any where close to fully engaged. And I can remember a time when a run of any length would have me huffing and puffing. Now granted I was going a little slow because of the heat and distance involved, but it is still a huge improvement.
I have a couple of workouts to log. The other day Bobby, Tommy, and I had to finish a team 5K on the rowing machine. We took turns on the rower, and we could only row 250 meters at a time. In order to get onto the rower, we had to do 10 burpees, which we could only start doing once the person on the rower was finished. We did this for time, and we ended up around 28 minutes. That wasn't quite fast enough, so we had to do 20 Turkish get ups with a sand bag. The workout was diabolical.
Finally, Jay held a pull-up class on Saturday morning, and it helped a lot. I'm happy to report that my shoulder didn't pop out once, and my form improved. I'm going to take that as a sign of improved shoulder stability. I did tear the hell out of my hands though. Let me tell you that peroxide on the hands post pull-up seminar does not feel good. Oh and I was being lazy while doing box jumps and scraped my shin on the corner of the box. I have the distinction of being the first person to need the first aid kit at Friendship Crossfit. However, people have told me that I need a cooler story about how I hurt myself. The official story is now that I was saving a litter of kittens from a burning home.
It isn't the ice time that I'm excited about though. I'm excited because I skated hard the whole game, and rarely needed to hit the bench. In an earlier post, I mentioned that I thought CrossFit has helped my on ice endurance. Sunday night proved that it has. I think I could have stayed on the ice for just about the whole game, but I didn't want anyone to get stuck on the bench. If the one person on the bench looked ready to come out, I was happy to oblige.
Most (well maybe all) of the guys on the team are at least as good if not better than me, but I get out there and grind hard every game We won 10-3, and I have to note that it felt good at the end of the game when my team complimented how hard I worked. They calked it up to the marathon training, but I know better.
The second thing that I'm excited about involves my lungs. I got back to running on Sunday. I had to run 12 miles. I did the first 7.2 outside, but it was way to hot to finish out there. As I'm sure everyone knows, it is HOT! I felt like the sun was cooking me. So, I finished on the treadmill. And I'm going to break my rule here, but I hate running on a treadmill. Anyway, I'm excited because I noticed that my lungs weren't limiting me in any way. They weren't any where close to fully engaged. And I can remember a time when a run of any length would have me huffing and puffing. Now granted I was going a little slow because of the heat and distance involved, but it is still a huge improvement.
I have a couple of workouts to log. The other day Bobby, Tommy, and I had to finish a team 5K on the rowing machine. We took turns on the rower, and we could only row 250 meters at a time. In order to get onto the rower, we had to do 10 burpees, which we could only start doing once the person on the rower was finished. We did this for time, and we ended up around 28 minutes. That wasn't quite fast enough, so we had to do 20 Turkish get ups with a sand bag. The workout was diabolical.
Finally, Jay held a pull-up class on Saturday morning, and it helped a lot. I'm happy to report that my shoulder didn't pop out once, and my form improved. I'm going to take that as a sign of improved shoulder stability. I did tear the hell out of my hands though. Let me tell you that peroxide on the hands post pull-up seminar does not feel good. Oh and I was being lazy while doing box jumps and scraped my shin on the corner of the box. I have the distinction of being the first person to need the first aid kit at Friendship Crossfit. However, people have told me that I need a cooler story about how I hurt myself. The official story is now that I was saving a litter of kittens from a burning home.
Wednesday, July 20, 2011
Fran and Sweat
I have a couple of nights to catch up on.
Monday night we did Fran (giggle). The trainers told me that it would be fun, and it was. There's something about thrusters (giggle) that makes for a good time. I think it is just throwing the weight around that I enjoyed. Fran is three cycles of 21-15-9 reps. You start with 21 thrusters, and then you do 21 pull-ups. Then it's 15 reps of each exercise, and then 9 reps of each to finish. You are going for time.
I also learned a little about "Fran Lung." It gets really hard to breathe when pushing through the reps. On breaks, I was panting like a dog. I only used 65 lbs, which was enough, and I think I finished around 10:08. I'm sure that's slow, but I expect to improve it. We worked on our pull-up form, and I felt more comfortable with it. Although, I still have work to do with my shoulder. The rhythm was easier to pick up, but I know I'm still engaging my arms a little, which is limiting me. It was the last few pull-ups that slowed me down because I was only doing one at a time.
Last night we practiced double unders with the jump rope, and we worked on shoulder presses to start. We worked to find a weight that we could do 10 reps of and be struggling on the last rep. I went as high as 95 lbs. on one set, but stayed at 85 lbs. for the rest.
The workout was sets of max rep push-ups with 30 24" step ups onto a box with a sandbag on your back in between sets of push ups. I think my sandbag weighed 50 lbs. We had to do as many repetitions (amrap) as we could in 18 minutes. To complete a push-up we had to have our arms locked at the top, and our chest on the ground with our hands off of the floor at the bottom. You were done as soon as you hesitated in any portion of the push-up. I think I ended up 98 push-ups in 5 rounds, but they were definitely sloppy at the end.
It was a good time, and I'm excited to see what they have for us tonight.
Monday night we did Fran (giggle). The trainers told me that it would be fun, and it was. There's something about thrusters (giggle) that makes for a good time. I think it is just throwing the weight around that I enjoyed. Fran is three cycles of 21-15-9 reps. You start with 21 thrusters, and then you do 21 pull-ups. Then it's 15 reps of each exercise, and then 9 reps of each to finish. You are going for time.
I also learned a little about "Fran Lung." It gets really hard to breathe when pushing through the reps. On breaks, I was panting like a dog. I only used 65 lbs, which was enough, and I think I finished around 10:08. I'm sure that's slow, but I expect to improve it. We worked on our pull-up form, and I felt more comfortable with it. Although, I still have work to do with my shoulder. The rhythm was easier to pick up, but I know I'm still engaging my arms a little, which is limiting me. It was the last few pull-ups that slowed me down because I was only doing one at a time.
Last night we practiced double unders with the jump rope, and we worked on shoulder presses to start. We worked to find a weight that we could do 10 reps of and be struggling on the last rep. I went as high as 95 lbs. on one set, but stayed at 85 lbs. for the rest.
The workout was sets of max rep push-ups with 30 24" step ups onto a box with a sandbag on your back in between sets of push ups. I think my sandbag weighed 50 lbs. We had to do as many repetitions (amrap) as we could in 18 minutes. To complete a push-up we had to have our arms locked at the top, and our chest on the ground with our hands off of the floor at the bottom. You were done as soon as you hesitated in any portion of the push-up. I think I ended up 98 push-ups in 5 rounds, but they were definitely sloppy at the end.
It was a good time, and I'm excited to see what they have for us tonight.
Monday, July 18, 2011
Testes, Testes...1,2...3?
I finished the second test at the crossfit gym yesterday. I'm pretty excited about it too. I had to run a mile for time, and I finished it in 5:54. I haven't ever run a mile that fast, and once I caught my breath, I was happy. To add to the fun, there is a little cinder block wall that I had to cross to finish. I picture myself hurtling it and finishing the run in a kind of dive roll. Of course in the dream, I don't end up with stitches.
The second part of the test was a 500 meter row for time. I think I finished in 1:45 or 1:47ish. My time was somewhere in there. I love rowing. Although, I should tell you that I have decided to say that I love all of the exercises regardless of whether I actually love them or not. Anyway, I love rowing. This was the second time that I rowed, and it was easier this time around. I think my form is continuing to improve, which helps.
Last night Team Team, which is my ice hockey team, was back on the ice. We played Moose, and we won 3-2. We only had 8 skaters, which meant long shifts. I have to say that the new gym has improved my on-ice endurance. Unfortunately, there were a couple of players on their team who don't know how to lose gracefully (we've had problems with them before, and even the Zamboni driver told us those guys are always a problem), but the score says it all. Go Team Team!
I will take the third and final test soon. Jeff told me that tonight is going to be a fun night at the gym, and so we'll save the last test for later. I'm interested to see what that means.
The second part of the test was a 500 meter row for time. I think I finished in 1:45 or 1:47ish. My time was somewhere in there. I love rowing. Although, I should tell you that I have decided to say that I love all of the exercises regardless of whether I actually love them or not. Anyway, I love rowing. This was the second time that I rowed, and it was easier this time around. I think my form is continuing to improve, which helps.
Last night Team Team, which is my ice hockey team, was back on the ice. We played Moose, and we won 3-2. We only had 8 skaters, which meant long shifts. I have to say that the new gym has improved my on-ice endurance. Unfortunately, there were a couple of players on their team who don't know how to lose gracefully (we've had problems with them before, and even the Zamboni driver told us those guys are always a problem), but the score says it all. Go Team Team!
I will take the third and final test soon. Jeff told me that tonight is going to be a fun night at the gym, and so we'll save the last test for later. I'm interested to see what that means.
I'm Back
Well, I was sick last weekend, and I was in trial all last week (I'm a prosecutor). For the next few days, you can read an article about it here. I'm mentioned at the end. So, there wasn't any time to exercise, and frankly by the time I was done working all I wanted to do was hit the bed or couch. But the trial finished on Friday, and I made it back to the gym on Saturday.
Last week they were testing, and I made up the first test on Saturday. We were shooting for max reps at the overhead squat using 95 lbs. My shoulder got in the way. My right shoulder is just too weak and it was popping out a bit. It wasn't painful, but it did limit what I could do. I only ended up using 65 lbs.
From there we went on to max reps for pull-ups. I managed 14, which I was happy with. But again with the weak shoulder I wasn't kipping. Finally, it was max hold handstands. I held on for 50 seconds. We will see where I go from here.
Last week they were testing, and I made up the first test on Saturday. We were shooting for max reps at the overhead squat using 95 lbs. My shoulder got in the way. My right shoulder is just too weak and it was popping out a bit. It wasn't painful, but it did limit what I could do. I only ended up using 65 lbs.
From there we went on to max reps for pull-ups. I managed 14, which I was happy with. But again with the weak shoulder I wasn't kipping. Finally, it was max hold handstands. I held on for 50 seconds. We will see where I go from here.
Saturday, July 9, 2011
I Didn't Listen
Well, I knew that I should have taken Thursday night off. Instead I went out, played softball, and had a good time. I woke up sick the next day and not the hung over kind of sick. I have a ton to do today (Saturday), and I'm couched for the moment. I thought that I was just sore from working out, but it seems the soreness was just the beginning of body aches. Now, I was probably going to get sick regardless of whether I went out on Thursday, but some couch time would not have hurt.
I'm falling behind, and it is not a good feeling. Listen to your body if it is telling you something.
I'm falling behind, and it is not a good feeling. Listen to your body if it is telling you something.
Thursday, July 7, 2011
I'm tired today, and I'm just going to do a quick update.
I hit the crossfit gym again last night. We did some fun skill work. We practiced double unders with the jump rope, and we worked on handstands by practicing our max holds and beginning to push off the wall to practice freestanding balance.
I hit the crossfit gym again last night. We did some fun skill work. We practiced double unders with the jump rope, and we worked on handstands by practicing our max holds and beginning to push off the wall to practice freestanding balance.
The Workout of the Day (WOD) was 1 minute of work at each exercise with 1 minute of rest in between, and we went through twice. The goal was to beat your 1st round number. It was tough.
WOD:
Goblet Squats (squat while holding a kettlebell)
Knees-to-Elbows
Sandbag TGU (Turkish Get Up)
Burpee Ball Slams (Burpee Bullshit)
Overhead MedBall Lunges
I think I'm going to take today off of everything. I feel a little tired, and my joints are bit sore. I woke up thinking about taking it off, and I am going to follow my instinct. I still feel the urge to train, but a day off might be for the best.
So, I will either run or do crossfit on Friday evening, and then do whatever I didn't do on Friday on Saturday. I have to run 12 miles this week, and I might just do it on Friday. I want to get it done. But that will be a spur of the moment decision. I'll see what I fee like.
Here is Jeff (trainer) deciding to front squat more than 2 of me.
Wednesday, July 6, 2011
Improving Deadlift and Pacing
I was in the crossfit gym last night. I did deadlifts for the second time, and I felt more comfortable with the form this time around. I’m definitely not as stiff as I was after the first time I tried them. I learned more about proper breathing and how much I can lift. We were working our way up to 3 heavy reps. I had no idea what heavy was for me, and I was pretty tentative. I just kept adding 5s to see what would happen, and, after some coaching, I focused on proper breathing.
I'm not particularly aggressive when it comes to lifting, and it shows in my pace and breathing. I need to work on deep heavy breathes and getting psyched for the reps. And I should just rip them. Jeff also showed me a better gripping technique and warned me that it would eventually be my limiting factor. But I thought I would control the variables and only adjust the weight. Sure enough, a set or two later my grip failed. I thought it was kind of funny.
The workout was 5 rounds of 7 deadlifts and 11 burpees for time. Oh, and I got to wear a 30 lb. weight vest. I think I can safely say that I am not going all out on these workouts, and it's my notion of pacing that's holding me back. Although, that is not to say that I would have done better than my 7:32 if I had pushed harder.
When I started trying to run for distance, I had to learn to pace myself. If I wanted to finish strong and run consistently without walking, I could not just run hard out of the gate. And I'm inappropriately applying that pacing concept to my crossfit workouts. Last night was a sprint workout, and I can’t say I sprinted. I didn’t understand that however hard I pushed last night, I was going to finish. It was just a matter of how fast. And what was I pacing myself for anyway? My couch that I'm going to relax on post workout? There was no crappy 8th mile to worry about like there was on Sunday.
After talking to Jeff about pacing, I realized that I don't need to be worried about finishing. I'm going to finish. What I need to teach my body to do is to go harder longer. I just need to go all out, and that is going to be a mental decision. For example, a guy in our gym rowed a 2k in 7:18, and he asked the trainer when he would be able to do it in 7:00. The answer was that he probably already can and could have during that same 2k. It's just mental at that point. How hard can you push?
I need to set my mind first, and my body will listen.
I'm not particularly aggressive when it comes to lifting, and it shows in my pace and breathing. I need to work on deep heavy breathes and getting psyched for the reps. And I should just rip them. Jeff also showed me a better gripping technique and warned me that it would eventually be my limiting factor. But I thought I would control the variables and only adjust the weight. Sure enough, a set or two later my grip failed. I thought it was kind of funny.
The workout was 5 rounds of 7 deadlifts and 11 burpees for time. Oh, and I got to wear a 30 lb. weight vest. I think I can safely say that I am not going all out on these workouts, and it's my notion of pacing that's holding me back. Although, that is not to say that I would have done better than my 7:32 if I had pushed harder.
When I started trying to run for distance, I had to learn to pace myself. If I wanted to finish strong and run consistently without walking, I could not just run hard out of the gate. And I'm inappropriately applying that pacing concept to my crossfit workouts. Last night was a sprint workout, and I can’t say I sprinted. I didn’t understand that however hard I pushed last night, I was going to finish. It was just a matter of how fast. And what was I pacing myself for anyway? My couch that I'm going to relax on post workout? There was no crappy 8th mile to worry about like there was on Sunday.
After talking to Jeff about pacing, I realized that I don't need to be worried about finishing. I'm going to finish. What I need to teach my body to do is to go harder longer. I just need to go all out, and that is going to be a mental decision. For example, a guy in our gym rowed a 2k in 7:18, and he asked the trainer when he would be able to do it in 7:00. The answer was that he probably already can and could have during that same 2k. It's just mental at that point. How hard can you push?
I need to set my mind first, and my body will listen.
Tuesday, July 5, 2011
The Long Weekend
It was a great 4th of July weekend, and I barely touched the computer. So, I have a few workouts to log.
Once again, I learned that I can't count and push hard at the same time. On Friday night, we practiced more Olympic weight lifting exercises. Before joining this gym, I had not yet tried any of these movements. The first night felt a little odd, but I felt more comfortable on Friday night when we practiced the Hang Squat Clean. Here I am mid-rep.
We followed this up with more hang squat cleans using a sand bag, and then as many kettlebell swings (start at 0:45) as we could manage in the remaining time. It's funny but after a certain amount of exertion, I lose the ability to count. I might have shorted myself 20 reps because I was doing sets of 20 and keeping track of the sets. But then I lost count of those. I went the more conservative number. I figured that if I wasn't sure, then they shouldn't count towards the total.
Saturday, I was the only person at the afternoon class. Jeff (trainer) had me practice Dumbell Snatches and knees to elbows. Then I did a circuit starting with 20 calories on the rowing maching, then 30 burpees with a plate jump after each, 40 dumbbell snatches, 50 knees to elbow, 4 "trips" across a portion of the gym doing lunges while holding a plate overhead, and then a sprint, which killed after doing those lunges. Finally, I practiced my against a wall handstands and rope climbing.
Sunday was a day off of crossfit, so I did my long run. This week was 8 miles, and it was the worst run that I have ever had. It was hot, humid, and terrible. I usually run in the evening, but I wanted to get it out of the way so I ran Sunday morning. That might have been my problem. The first 5 miles were torture, and I was about to walk when everything clicked. A different song came on the Ipod, and I just felt great. Miles 6 and 7 were awesome, and then I crapped out on the last mile. But when I got home, I was greeted with this:
I had an omelet, homemade zucchini bread, smoothie (strawberries, bananas, orange juice), and coffee. Do I have a great woman or what?! It was perfect because I still had to push mow the yard, and then I was off to the dog shelter to walk dogs for a few hours.
Monday was another day off of crossfit, so I did a 4 mile maintenance run, which included my 2 mile 20lb. ruck. It was a great run. I could've kept going, and it just helped erase the terrible miles from the day before.
Oh, and group of humming birds has moved into my yard (they love my wife), and I am pumped about it. I just thought you should know.
Once again, I learned that I can't count and push hard at the same time. On Friday night, we practiced more Olympic weight lifting exercises. Before joining this gym, I had not yet tried any of these movements. The first night felt a little odd, but I felt more comfortable on Friday night when we practiced the Hang Squat Clean. Here I am mid-rep.
Saturday, I was the only person at the afternoon class. Jeff (trainer) had me practice Dumbell Snatches and knees to elbows. Then I did a circuit starting with 20 calories on the rowing maching, then 30 burpees with a plate jump after each, 40 dumbbell snatches, 50 knees to elbow, 4 "trips" across a portion of the gym doing lunges while holding a plate overhead, and then a sprint, which killed after doing those lunges. Finally, I practiced my against a wall handstands and rope climbing.
Sunday was a day off of crossfit, so I did my long run. This week was 8 miles, and it was the worst run that I have ever had. It was hot, humid, and terrible. I usually run in the evening, but I wanted to get it out of the way so I ran Sunday morning. That might have been my problem. The first 5 miles were torture, and I was about to walk when everything clicked. A different song came on the Ipod, and I just felt great. Miles 6 and 7 were awesome, and then I crapped out on the last mile. But when I got home, I was greeted with this:
I had an omelet, homemade zucchini bread, smoothie (strawberries, bananas, orange juice), and coffee. Do I have a great woman or what?! It was perfect because I still had to push mow the yard, and then I was off to the dog shelter to walk dogs for a few hours.
Monday was another day off of crossfit, so I did a 4 mile maintenance run, which included my 2 mile 20lb. ruck. It was a great run. I could've kept going, and it just helped erase the terrible miles from the day before.
Oh, and group of humming birds has moved into my yard (they love my wife), and I am pumped about it. I just thought you should know.
Friday, July 1, 2011
Karen, Rucking, and Beer League Softball
Karen
Wednesday night, I met Karen, and she made me weak in the knees, and hips, and legs, and arms.
Karen is actually the name of a crossfit workout. It requires you to do 150 Wallballs for time. Jay (trainer) had us pair up for this exercise. One person did the workout, while the other person kept him or her honest. In order to complete one wallball rep, your butt needs to touch the ball or pad below you and the ball must reach a certain height when you throw it. If you miss either of those, the rep doesn't count toward your total. Oh, and the person not doing the exercise counts the number of reps because it doesn't take long for the person doing the exercise to be unable to count.
My partner was Craig, and in spite of me trying to bribe him before we started, he kept me honest. He was great. He called me out on every short toss and pushed me to get it higher. And Craig did an awesome job when it was his turn to wallball. I know that he was wiped by the end of it, but he managed to push out the last 15 reps without a break. By the end of my turn I was doing between 5 and 10 reps and taking a break. I wondered if I could have pushed just as hard. When we do this again, I will be excited to see if I can match Craig's final push.
Karen is a benchmark workout, so we will use this score as a baseline, and we will retest in the coming months in order to monitor our progress. Me baseline is just under 10 minutes.
Wednesday night, I met Karen, and she made me weak in the knees, and hips, and legs, and arms.
Karen is actually the name of a crossfit workout. It requires you to do 150 Wallballs for time. Jay (trainer) had us pair up for this exercise. One person did the workout, while the other person kept him or her honest. In order to complete one wallball rep, your butt needs to touch the ball or pad below you and the ball must reach a certain height when you throw it. If you miss either of those, the rep doesn't count toward your total. Oh, and the person not doing the exercise counts the number of reps because it doesn't take long for the person doing the exercise to be unable to count.
My partner was Craig, and in spite of me trying to bribe him before we started, he kept me honest. He was great. He called me out on every short toss and pushed me to get it higher. And Craig did an awesome job when it was his turn to wallball. I know that he was wiped by the end of it, but he managed to push out the last 15 reps without a break. By the end of my turn I was doing between 5 and 10 reps and taking a break. I wondered if I could have pushed just as hard. When we do this again, I will be excited to see if I can match Craig's final push.
Karen is a benchmark workout, so we will use this score as a baseline, and we will retest in the coming months in order to monitor our progress. Me baseline is just under 10 minutes.
Rucking
Last night was a night off of the gym; 3 days on and 1 day off. But I’ve got this pesky marathon to train for. I realize that I’m only going to be able to do training runs three days a week. I will do one long run a week and two maintenance runs to get some miles on my feet. I also need to get complete some miles with a pack on to get ready for the challenge.
Jeff (trainer) set me up with weekly mileage and weight goals through November and the challenge. This is my first week, and I am supposed to complete 2 miles twice during the week with a 20 lb. pack. Since I needed to do a 4 mile maintenance run, I decided to combine the two. I thought I would warm up with 2 miles without the pack, but I was still feeling Karen's effects. I ran the first mile without the pack, the next 2 miles with the pack (slowly), and the last glorious mile without the pack. That last mile felt good. I will ask tonight whether it’s a good idea to run with that weight, or if I should just be moving at a fast walk.
After that, it was time for beer league softball. Last night was a double header. I’m like a dog out there. I love playing center field, and I love chasing the ball. As soon as it is hit I can’t help but run after it. I imagine that is what a dog feels like during a good game of fetch. Since scores don’t matter (aka we lost), we just focused on having a good time. Did I mention it is lawyer league softball? We can only take it so seriously.
Wednesday, June 29, 2011
Crossfit and Last Night's Workout
In an effort to get ready for the challenge, I joined a crossfit gym: Friendship Crossfit. There are a ton of crossfitters completing this challenge, and I went to a free intro class near my home. I'm only in the second week of my membership, but I am hooked. This gym is exposing me to a ton of exercises I have not done before, and the trainers get me to push much harder than I would on my own. It's a very positive environment. I can't say enough.
Many of the exercises done in crossfit require a little practice to complete. Last night, one of the trainers introduced us to kipping pull-ups. It is a modified pull-up that is more acrobatic and aerobic than what I consider a normal, muscle-up pull-up. Here is an example of a guy doing kipping pull-ups (if you aren't interested in seeing him over head squat twice his body weight, start at 1:40).
Unfortunately, I was not able to do this exercise due to past shoulder injuries. I have partially dislocated (subluxated) my shoulder twice in the past year and a half. The injury stretches the ligaments in your shoulder, and that is causing my right shoulder to feel "loose" when trying a kipping pull-up. In order to protect my shoulder, I constantly engage my arms, and that prevents me from doing the exercise effectively.
I need to increase my shoulder stability before I can take this on. Fortunately for me, there is the Turkish Get Up. The trainer prescribed daily repetitions of this exercise with some slight modifications to focus on the shoulder. In his words, we have to "attack weakness." Everyone has their kinks, and I guess this is mine. I will attack this head on, and it will just make that first set of kipping pull-ups all the more satisfying.
Update: I tried the modified TGU at lunch, and it felt great. My shoulder definitely felt solid after doing some sets of these.
Many of the exercises done in crossfit require a little practice to complete. Last night, one of the trainers introduced us to kipping pull-ups. It is a modified pull-up that is more acrobatic and aerobic than what I consider a normal, muscle-up pull-up. Here is an example of a guy doing kipping pull-ups (if you aren't interested in seeing him over head squat twice his body weight, start at 1:40).
Unfortunately, I was not able to do this exercise due to past shoulder injuries. I have partially dislocated (subluxated) my shoulder twice in the past year and a half. The injury stretches the ligaments in your shoulder, and that is causing my right shoulder to feel "loose" when trying a kipping pull-up. In order to protect my shoulder, I constantly engage my arms, and that prevents me from doing the exercise effectively.
I need to increase my shoulder stability before I can take this on. Fortunately for me, there is the Turkish Get Up. The trainer prescribed daily repetitions of this exercise with some slight modifications to focus on the shoulder. In his words, we have to "attack weakness." Everyone has their kinks, and I guess this is mine. I will attack this head on, and it will just make that first set of kipping pull-ups all the more satisfying.
Update: I tried the modified TGU at lunch, and it felt great. My shoulder definitely felt solid after doing some sets of these.
After hitting this speed bump last night, we moved on to using gymnastics rings. I really like these, and I’m excited to do more work with them. I thinks it’s going to be a lot of fun attempting some of these exercises up off of the ground. Take a look.
I can’t wait to see what they have in store for us tonight.
Tuesday, June 28, 2011
What I am doing and why I'm blogging about it
What I am doing.
A few weeks ago, I signed up for the GoRuck Challenge. For those that don’t already know what that is, here is its description from the poster I printed off of the challenge’s website.
15-20 MILES. 8-10 HOURS. LED BY GREEN BERETS.
AN EPIC ADVENTURE. THE BEST OF EVERY CITY.
Details are not forthcoming and this challenge is not for everybody.
My challenge starts on November 19th at 1:00 a.m. To complete the challenge, each person wears a GoRuck pack that contains bricks (the number of which is determined by your weight) and whatever provisions you want to have during the challenge. Each team is responsible for bringing a “coupon,” which is an item that must weigh 25 lbs. I assume that the team members will take turns carrying it.
I am also training for my first marathon, which I will run in the middle of October.
Why I am blogging about this.
I want to have something to look back on. I have always heard that it’s the journey not the destination. Well, I’m pretty excited about the destination, and I want to be able to revisit this journey. Whatever else I do in life; this is going to be my first time training for something like this. It will never be my first time again.
Since I began to follow the GoRuck Challenge, I regularly check the challenge’s training page for reviews and training tips. I have devoured everything that I can find, and in looking around, I find myself in pretty extraordinary company. There are some exceptional people completing this challenge. But I kind of feel like a regular guy trying to do something out of the ordinary. Maybe someone else that is in a similar position (or even a different one) will get some value from this.
Besides, the challenge seems a ways off, and writing and reading about it makes it seem closer. I want to wring every bit of experience out of this I can.
So, here it goes.
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