Tuesday WOD
Started out the day with a run and row un-timed and about 75% effort:
800m run=3:30ish
1000m row=3:45ish
From there, went after a 5 rounder of the following, un-timed and also at about 75% effort:
-5 x R/L single leg barbell RDL, 135#
-5 x R/L KB renegade row, 24kg
-5 x R/L KB single arm push press, 24kg
-10 x ring support knees to chest
-5 x TRX bent knee bridge
-5 x TRX leg curl
-5 x TRX straight leg bridge
Went through this one nice and paced, never stopping, but moving slow between exercises, again about 75% effort. Finished right around the 20minute mark. Topped off the workout with 3 max ring support holds, 1-2 minute breaks between efforts. A productive day at the gym, continuing with a recovery week in the cycle. A few more days of active rest work and then we'll ramp it back up.
Wednesday, November 18, 2009
Tuesday, November 17, 2009
Nutrition-11/17
Tuesday
sleep: 8 hours on the night
7:45am
-3 links isernio's extra lean chicken sausage
-3 hardboiled eggs
-3 oz. dried apricots
-large banana
-1 cup organic whole milk
-2g fish oil
-650mg Ca, 250iu vit d3
8am
-12 oz. coffee, black
12:45pm
-6 oz. chicken breast
-1/4 cup walnuts
-6 oz. carrots
-medium apple
-2g fish oil
4:30pm(post workout recovery)
-"recoverite"=48g CHO, 15g Pro, 4.5g glutamine
8:40pm
-4 oz. turkey breast
-3 oz. chicken breast
-1/4 cup walnuts
-3 oz. dried apricots
-large banana
-4g fish oil
-350mg Ca, 150iu vit d3
-100 oz. water on the day
Monday, November 16, 2009
Fitness-11/16-squat cleans, front squat, hspu
Monday WOD
I'm back on the blog and plan to buckle down and get back to staying up to date. Expect less detailed logs though as I've started to feel I'm spending way to much of my evening (and day for that matter) on the computer. So, I'll continue to log my fitness efforts but without as much explanation unless absolutely needed.
Today's work went as follows:
Squat Cleans
-5 x 145
-5 x 165
-5 x 185
Front Squats
-5 x 190
-8 x 215
The squat cleans were basically warm-up for the front squats. The front squats were light but the last set was for reps, aiming to stop 1reps short of failure. Failure is not the goal here, just close. Think 95%. Rep 8 at 215 was tough and it'd a been an absolute dog fight for me to rip off a 9th. So I racked it.
After did 3 rounds un-timed of:
-10 x r/l step ups, 24" box
-10 x hspu w/2-3 abmats
-10 x recline pull-ups
-10 x knee tucks
-run 200m
Finished the day with 5 max handstand holds with 1 min rest between efforts
Nutrition-11/16-I'm back on it
Monday
sleep: 6.5 hours on the night (but 9+ the night before)
8am
-1 lrg link isernio's extra lean chicken sausage
-large banana
-3 oz. dried apricots
-1/4 cup walnuts
-2g fish oil
-1 cup organic whole milk
9am
-double 16 oz. americano, black
12:15pm
-5 oz. turkey breast
-1/4 cup walnuts
-medium apple
-2g fish oil
3:50pm
-3 oz. turkey breast
-large banana
-1/4 cup walnuts
-2g fish oil
6pm(post workout recovery)
-"recoverite" 48g CHO, 15g Prot, 4.5g Glutamine
-4 oz. turkey breast
8pm
-4 oz. turkey breast
-1 link isernio's extra lean chicken sausage
-1 hardboiled egg
-12 oz. butter nut squash sauteed in 1 tbsn evoo
-1 cup organic whole milk
-1000mg ca, 400iu vit d3
-2g fish oil
10pm
-1 piece homemade pumpkin pie (roommate love)
-1 cup organic whole milk
Thursday, November 12, 2009
Fitness and Nutriton-11/12/09-"The Em"
Thursday
I'm back to blog land. My computer's back up and running. And, best of all, my body is starting to feel good again. I've been in a bit of a slump the past month or so. I've felt tired, weak and just not up to snuff. Not to mention I haven't been recovering well from workouts and my body just seems to hurt, a banged up shoulder doesn't help. But for the past couple weeks, I've took it pretty easy. A day on, a day or two off. And today was the first day I felt "normal" in a while. The workout went well. And my nutrition was good today too. I've been pretty sloppy nutritionally lately and that, no doubt, has played a big part in me not feeling well. But, for whatever reason, the motivation to be gnarly, both fitness-wise and nutritionally, hasn't been there. Fortunately, I feel like the motivation's returned and after a near perfect day today, I'm pumped to get back on track. I'll eat well tomorrow but will likely splurge a bit this weekend as I attend a bachelor party for a good buddy down in Seattle. But, come Monday, I plan to go on the straight and narrow and will make a return to blogging my nutrition. I'll go pretty strict until Thanksgiving before I have a splurge meal. From there, we'll see how hardcore of a streak I decide to go on when the time comes.
As for the fitness, today's come back wod was a good one. "The Em" (Emilie's favorite workout, hence the nickname) is 5 rounds for time of:
-15 deadlift, 135#
-12 hang power cleans, 135#
-9 front squats, 135#
-6 jerks, 135#
time=15:37
Like I said, this was the best I've felt in weeks. But it was still SLOW. I did this workout last december when I was 5o pounds heavier in 14:45. And today, it didn't seem the weight on the bar felt any heavier than it did then, surprisingly. I moved through the first 3 rounds in 7 minutes. I was cruising. And then I crashed, the weight honestly didn't feel that heavy. My work capacity just wasn't there. I've never been so winded from a barbell workout in my life. But again, I'm back on track and feel like if I saw this one in a couple weeks, my work capacity would be back to the level where I might challenge that 10-12 minute time range. I'm excited to be feeling good again.
Tuesday, November 3, 2009
Nutrition and Fitness Update
Tuesday
My computer's still on the rack, nothing major but the tech guy didn't have time to get it finished today. I have a second here to throw a little update to blog land on a roomie's computer. My nutrition has been pretty stellar minus beer and a little finger food on halloween night and a homemade omelet from a roommate on Sunday. Aside from those misgivings, my eating's been pretty legit. I will tell you I've been allowing myselft to eat cheese and that will come to an end as soon as I'm done with my current supply. The extra calories have been beneficial as I've continued my pursuit to gain strength but I can tell it's hard on my digestion and not the best fuel for this body. I just freaking love cheese man. But no more. I will continue to utilize whole milk for some extra calories though, that seems to be treating me pretty well. Here's an update on my last few workouts:
Friday
On Friday I went after the following, going for as many rounds as possible in 20 minutes:
*wearing 40# vest*
-5 x ring pushups
-10 x situps
-15 x squats
score=9+5 push+6 situps
Not bad here, I was only able to make the first two rounds unbroken on the push-ups. That 40# vest got heavy in a hurry. I should have cleared 10 rounds but was taking to much rest in the early rounds. I picked up the pace towards the end actually but since I was failing on the push-ups, I couldn't catch up. A good wod none the less. I finished with 5 max effort support holds on the rings with 90 seconds rest between each one.
Saturday
Went into the gym Saturday morning feeling it but still wanting to get some work in. Got good and warmed up, rowed a moderate (maybe 70% effort) 1k. Then decided to go after some max effort false grip pull-ups on the rings. My sets looked as follows:
-5 x body weight
-3 x 4kg
-3 x 4kg
-2 x 8kg
-1 x 12kg
This wrecked me and was a fight. The last two sets, I didn't get my hands to my chest on the reps, just came as close as I could. I was able to get full extension at the bottom of the reps, turning my hands out, without losing my false grip which is a step in the right direction. Unfortunately, this range of motion wreaked havoc on my shoulders and I definitely tweaked my left one.
Two hours after I left the gym, I got after a run around lake padden with a friend. The loop around the lake is 2.6 miles but we took off on some trails so I'm not sure on the distance. We ran for a little over a half hour in total. It was a good workout.
Monday
After resting on Sunday, was feeling pretty rested and ready to go on Monday. Got to the gym and wanted to start with some press work. Got good and warm and started my warm-up sets. My left shoulder was still feeling it from the false grip pulls on Saturday. It didn't hurt too bad but definitely was lacking strength through the range of motion. I did 2 reps at 155# and stopped. It just wasn't a good idea to continue. Something in that shoulder needs to heal.
The wod for the day was a CrossFit Endurance running wod (learn more about CFE here) and was done with a partner. Each partner did all the intervals listed, and rested while the other was running. The workout was 3 rounds as fast as possible of the following:
-run 200m
-run 400m
-run 600m
team time=27:06
We ran hard, real hard. The guy I ran with ran well and kept my rest intervals to a minimum which was a great challenge. I was absolutely wrecked after this one. I ran every interval dang near to failure. I had all this extra work planned for afterwards but was lucky to make it to my car, seriously, I was having a hard time walking. I need to run like that more often.
Tuesday
Got to the gym today feeling it after Monday's interval wod. My calfs, hams and glutes are pretty smashed. But decided to still go after some strength work. Squats were up today and I went for 5 x 3 on the fronts and 5 x 3 on the backs. Sets looked as follows:
Fronts
-3 x 185
-3 x 205
-3 x 225
-3 x 245
-3 x 255
Backs
-3 x 245
-3 x 275
-3 x 295
I was hoping to finish at 315 or 325 on the backs but the set at 295 just about stoned me and I decided, or maybe it was my body that decided, I was done. I was happy with my effort on the fronts as a couple weeks back I was only able to get 1 rep at 250. I had to work hard for each rep at 255 but I finished it.
After the squats, got after a gnarly amrap. It was shoulder intensive and I was a bit nervous to go for it with the left shoulder ailing but I couldn't say no. "Sneak Attack" was as many rounds as possible in 15 minutes of:
-5 x push press, 135#
-7 x push jerk, 135#
-9 x burpees
-12 x box jumps, 18"
score=5+5pp+6pj
Was hoping for closer to 7 rounds but I really started failing on the jerks and just couldn't keep the pace, shoulders didn't hang strong. In hindsight, I really need to work on my jerk technique to get more out of the posterior. There's really no excuse for not keeping my round times on this one close to the 2 minute mark. Even though the transition to burpees was rough, I still went unbroken on them every round, the box jumps too. Must get better at putting weight over head.
My computer's still on the rack, nothing major but the tech guy didn't have time to get it finished today. I have a second here to throw a little update to blog land on a roomie's computer. My nutrition has been pretty stellar minus beer and a little finger food on halloween night and a homemade omelet from a roommate on Sunday. Aside from those misgivings, my eating's been pretty legit. I will tell you I've been allowing myselft to eat cheese and that will come to an end as soon as I'm done with my current supply. The extra calories have been beneficial as I've continued my pursuit to gain strength but I can tell it's hard on my digestion and not the best fuel for this body. I just freaking love cheese man. But no more. I will continue to utilize whole milk for some extra calories though, that seems to be treating me pretty well. Here's an update on my last few workouts:
Friday
On Friday I went after the following, going for as many rounds as possible in 20 minutes:
*wearing 40# vest*
-5 x ring pushups
-10 x situps
-15 x squats
score=9+5 push+6 situps
Not bad here, I was only able to make the first two rounds unbroken on the push-ups. That 40# vest got heavy in a hurry. I should have cleared 10 rounds but was taking to much rest in the early rounds. I picked up the pace towards the end actually but since I was failing on the push-ups, I couldn't catch up. A good wod none the less. I finished with 5 max effort support holds on the rings with 90 seconds rest between each one.
Saturday
Went into the gym Saturday morning feeling it but still wanting to get some work in. Got good and warmed up, rowed a moderate (maybe 70% effort) 1k. Then decided to go after some max effort false grip pull-ups on the rings. My sets looked as follows:
-5 x body weight
-3 x 4kg
-3 x 4kg
-2 x 8kg
-1 x 12kg
This wrecked me and was a fight. The last two sets, I didn't get my hands to my chest on the reps, just came as close as I could. I was able to get full extension at the bottom of the reps, turning my hands out, without losing my false grip which is a step in the right direction. Unfortunately, this range of motion wreaked havoc on my shoulders and I definitely tweaked my left one.
Two hours after I left the gym, I got after a run around lake padden with a friend. The loop around the lake is 2.6 miles but we took off on some trails so I'm not sure on the distance. We ran for a little over a half hour in total. It was a good workout.
Monday
After resting on Sunday, was feeling pretty rested and ready to go on Monday. Got to the gym and wanted to start with some press work. Got good and warm and started my warm-up sets. My left shoulder was still feeling it from the false grip pulls on Saturday. It didn't hurt too bad but definitely was lacking strength through the range of motion. I did 2 reps at 155# and stopped. It just wasn't a good idea to continue. Something in that shoulder needs to heal.
The wod for the day was a CrossFit Endurance running wod (learn more about CFE here) and was done with a partner. Each partner did all the intervals listed, and rested while the other was running. The workout was 3 rounds as fast as possible of the following:
-run 200m
-run 400m
-run 600m
team time=27:06
We ran hard, real hard. The guy I ran with ran well and kept my rest intervals to a minimum which was a great challenge. I was absolutely wrecked after this one. I ran every interval dang near to failure. I had all this extra work planned for afterwards but was lucky to make it to my car, seriously, I was having a hard time walking. I need to run like that more often.
Tuesday
Got to the gym today feeling it after Monday's interval wod. My calfs, hams and glutes are pretty smashed. But decided to still go after some strength work. Squats were up today and I went for 5 x 3 on the fronts and 5 x 3 on the backs. Sets looked as follows:
Fronts
-3 x 185
-3 x 205
-3 x 225
-3 x 245
-3 x 255
Backs
-3 x 245
-3 x 275
-3 x 295
I was hoping to finish at 315 or 325 on the backs but the set at 295 just about stoned me and I decided, or maybe it was my body that decided, I was done. I was happy with my effort on the fronts as a couple weeks back I was only able to get 1 rep at 250. I had to work hard for each rep at 255 but I finished it.
After the squats, got after a gnarly amrap. It was shoulder intensive and I was a bit nervous to go for it with the left shoulder ailing but I couldn't say no. "Sneak Attack" was as many rounds as possible in 15 minutes of:
-5 x push press, 135#
-7 x push jerk, 135#
-9 x burpees
-12 x box jumps, 18"
score=5+5pp+6pj
Was hoping for closer to 7 rounds but I really started failing on the jerks and just couldn't keep the pace, shoulders didn't hang strong. In hindsight, I really need to work on my jerk technique to get more out of the posterior. There's really no excuse for not keeping my round times on this one close to the 2 minute mark. Even though the transition to burpees was rough, I still went unbroken on them every round, the box jumps too. Must get better at putting weight over head.
Thursday, October 29, 2009
Fitness-10/27 and 10/29-"Badger Singles", overheads, "Fran"
Tuesday
Got after a son of a gun of a wod today. Another hero workout and another grinder. It was brutal. "Badger Singles" was a take-off of the wod "Badger." It was basically the same workout but instead of going straight through, we took a two minute break after each round. It was 3 rounds as fast as possible of:
-30 full squat cleans, 95#
-30 pull-ups
-run 800m
-rest 2 minutes
time=36:06
I was bummed after this one because my body didn't seem to cooperate. I came out of the gates hard, hit all 30 cleans unbroken, hammered through the pulls and was back in from the run at 7:45. I took my rest, the clock hit 9:45 and I took off on round 2. Made it through the cleans and came off the bar on the pulls with only 3 to go in the round and my heart rate went crazy. I get bouts of tachycardia and this was some bout. I finished the pulls and tried to take off on the run but ended up basically finishing that 800m walk/run. As soon as I layed down for my rest before round 3, my heart rhythm went normal and I was able to rock round 3. My round times (with the 2 min rests taken out) were: 7:45, 14:16 and 10:05 respectively. I'd like to have this one over again.
Thursday
Started out the session today with some overhead squats. Was going for 5 x 3, looking to hit a max effort pr on the last set. It went down like this:
-3 x 175
-3 x 185
-3 x 195
-3 x 205
-3 x 215, New PR
Needless to say I was stoked with this outing. Last time I went after overheads, I failed on rep 3 at 205 and still called it a pretty good day. So today was great. My core strength and ability to stabilize are rapidly improving which fires me up. I think the press work is really paying off. Just gotta keep with it.
We went after "Fran" to round out the day. I just did this one a few weeks ago on my own so I thought about doing a different wod. But I decided to go for it and see if I could pr anyway. Ended up going after this one alone again but was still able to push myself hard. "Fran" is 3 rounds, 21-15-9, as fast as possible of:
-thrusters, 95#
-pullups
time=4:15ish
I was killing this one and putting up as mean a pace as I ever have on a workout. When I got to the bar for my last round of thrusters, I checked my watch and it had just rolled over 3 minutes. I went unbroken on the thrusters, got on the bar, hit two quick pulls and dropped to the ground. I checked my watch and it had stopped at 3:17. Apparently I'd accidentally pushed the button with the backside of my hand when I was in the front rack on the thrusters. I finished anyways, two pulls at a time and then a single to stop the clock...that was no longer running. I'm pretty confident I pr'd today but by how much noone knows? My previous pr was 4:37. I was on pace to finish under 4 minutes but I think the pull-ups took me too long to realistically say I was close, I was gassing out hard. I'll go at this one again sooner than later and make sure someone else is on the clock. I think sub-4 is right around the corner
Got after a son of a gun of a wod today. Another hero workout and another grinder. It was brutal. "Badger Singles" was a take-off of the wod "Badger." It was basically the same workout but instead of going straight through, we took a two minute break after each round. It was 3 rounds as fast as possible of:
-30 full squat cleans, 95#
-30 pull-ups
-run 800m
-rest 2 minutes
time=36:06
I was bummed after this one because my body didn't seem to cooperate. I came out of the gates hard, hit all 30 cleans unbroken, hammered through the pulls and was back in from the run at 7:45. I took my rest, the clock hit 9:45 and I took off on round 2. Made it through the cleans and came off the bar on the pulls with only 3 to go in the round and my heart rate went crazy. I get bouts of tachycardia and this was some bout. I finished the pulls and tried to take off on the run but ended up basically finishing that 800m walk/run. As soon as I layed down for my rest before round 3, my heart rhythm went normal and I was able to rock round 3. My round times (with the 2 min rests taken out) were: 7:45, 14:16 and 10:05 respectively. I'd like to have this one over again.
Thursday
Started out the session today with some overhead squats. Was going for 5 x 3, looking to hit a max effort pr on the last set. It went down like this:
-3 x 175
-3 x 185
-3 x 195
-3 x 205
-3 x 215, New PR
Needless to say I was stoked with this outing. Last time I went after overheads, I failed on rep 3 at 205 and still called it a pretty good day. So today was great. My core strength and ability to stabilize are rapidly improving which fires me up. I think the press work is really paying off. Just gotta keep with it.
We went after "Fran" to round out the day. I just did this one a few weeks ago on my own so I thought about doing a different wod. But I decided to go for it and see if I could pr anyway. Ended up going after this one alone again but was still able to push myself hard. "Fran" is 3 rounds, 21-15-9, as fast as possible of:
-thrusters, 95#
-pullups
time=4:15ish
I was killing this one and putting up as mean a pace as I ever have on a workout. When I got to the bar for my last round of thrusters, I checked my watch and it had just rolled over 3 minutes. I went unbroken on the thrusters, got on the bar, hit two quick pulls and dropped to the ground. I checked my watch and it had stopped at 3:17. Apparently I'd accidentally pushed the button with the backside of my hand when I was in the front rack on the thrusters. I finished anyways, two pulls at a time and then a single to stop the clock...that was no longer running. I'm pretty confident I pr'd today but by how much noone knows? My previous pr was 4:37. I was on pace to finish under 4 minutes but I think the pull-ups took me too long to realistically say I was close, I was gassing out hard. I'll go at this one again sooner than later and make sure someone else is on the clock. I think sub-4 is right around the corner
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