1/9/2010

Whew! First workout in a while. Life is being really stressful. I just don't have the kind of mental energy that it takes to deal with that kind of heavy stuff and lift heavy weights at the same time. With any luck it will be over soon and I can get back to the fun stuff.

Saturday class w/Scott. Decided to take it pretty easy, not kill myself after almost a month off. Was a bit hard holding back, but mostly managed to do it.

WU:
2X 650m run
25 dislocates

HS pushup progression
30s HS static
30s HS 1 inch dip
30s HS 2 inch dip (failed after about 15 seconds.)

Pretty happy with these. Was able to kick up into the handstand easily, in a bad position initially but was able to fix it quickly and get into a more natural alignment. That's an improvement. Felt stable and strong.

Then:
5-5-5-5-5
DB push press. (#25) Going easy, not close max effort....

Finisher:
20 minute AMRAP
10x DB push press (20#)
10 burpees
200m run

6 rounds. Worked it a bit at the end to get the last round in but mostly cruising. I could tell that my endurance has fallen off in the last few weeks.

Been tele-skiing a lot. So a day on the slopes is like doing a few hundred lunges. It seems like the effect of the increased leg strength is fairly subtle. Mostly I can just ski a lot longer in a day. Last year after about half a day my form was just shot because of muscular exhaustion. This year I can go most of the day with decent form. Maybe it's better recovery, maybe it's more muscle fibers to recruit before exhaustion. Who knows.

12/17/2009

Forgot to post this...

Lifting class w/Jim. Got a one-on-one, I was the only one who showed up for the 1pm class. Little bit slim for the holidays. Worked on snatches and squat cleans. So it seems that I don't have enough strength in the bottom of my squat so I'm afraid to land there for snatches and squat cleans. It's a problem that I need to work on. Not sure if I need explosive strength or just power.

Friday was my first ski day of the season. Forgot how much of a quad burner telemarking is, apparently doing a lot of squats only helps so much. Ended up just cruising down easy slopes, doing a lot of drills, trying to get the feeling back, get into the rhythm. Mono-marks, triple turns, tele-shuffle, cowboy turns, cuff pressure and toe spreading stuff. So much to get all coordinated, that's why I like it.

12/15/2009

WU:
500m row (1:50 PR) That's about 10 seconds off my old time.
Crack alley jog.

Then:
ME Squat cleans. Bit of warmup, then 1-1-1-1-1
125-135(f)-125(f)-125-125
Last two were UGLY. Not really fast enough to get under the bar and land in the squat position. I can power clean 125 pretty easy but squating it is hard.

Met-con:
Dirty 30
30 Box jump 24"
30 Jumping pullups
30 Kettlebell swings 1 pd (felt light after doing KBS with 1.5pd the other day)
30 Walking Lunge
30 K2E
30 Push press 45# bar
30 Back extensions
30 Wall balls 16#
30 Double unders (150 singles)
30 Burpees
DNF Had about 15 burpees left at the 20 minute cutoff. Should have done the burpees first.


Ski season is starting so I'm gonna be up in Tahoe a few days a week for the next few months. This will mean doing a bit less crossfit but I'll be trying to do travel workouts at the ski house. A full day of telemarking will be killing my quads, so no squats.

12/14/2009

Life being stressful. Couldn't make it to LLF today, did the workout in my basement.

WU:
Easy jog, about 1 mile. (Feeling stiff but got loosened up a bit)

Then:
Double Tabata
Deadlift 135# 9-8-7-7-7-6-6-5
Burpees 5-5-5-5-5-5-4-4

Burner!
Could have done BW on the DL but didn't know it was supposed to be that so I just picked a weight that I could do a bunch of. Took a 30 second break in the middle, had to make sure the dog hadn't run off.

After:
Tabata hollow rocks. 8-8-7-7-6-6-5-4 Another burner!

I found a cool iPhone app call RoundTimer. Perfect for doing tabata and only 99¢.

12/12/09

LLF fitness Olympics finals.

800m run 2:53
Max C&J 115#
Mini "Cindy" 6 rounds.

Not much improvement. Run was slower, which was weird as I felt like I was running fast for the whole thing and had a good kick at the end. C&J was disappointing although I am stronger. Put 115# up easily which was a struggle last time. Almost made 125# but couldn't get it locked out. Last time I couldn't even get 125# above the top of my head. As normal, the clean was easy, it's the jerk I have problems with. Got an extra round on "Cindy" and had a bit of time left over so definitely better there. Last time I barely made 5 rounds.

After:
Ran 800m again to pace Molly. Was able to keep up for the first 400m but just didn't have any kick for the last 400m.

Didn't work out at all the week prior to this. Partly just exercise burnout and partly trying to do a bit of cycling. Hit it hard in the week or two before the comp and then rest for a few days to be in optimal performance state. Not sure it worked out all that well.

12/5/2009

Boy, something I did earlier in the week DESTROYED my lower back and upper legs. It was one of those 'struggle up the stair to my house' times. Thought I was over that. It might have been the 'posterior chain' stuff, but those weren't even that hard. Blew off Jim's class on Thursday (really bummed) and did 1x5 1RM bench presses (125#) at home Friday.

WU: check form and weight for WOD.

"Lumberjack 20"
20 C2B pullups / run 400m
20 Box jump (24") / run 400m
20 DB squat clean (30#)
20 deadlft (225#)
20 KBS (1.5 pood)
20 OHS (65#)
20 burpees

40:23

Good workout. This was my first time using the 1.5 pd KB, lighter than I though it would be but a bit difficult to control at the top. I'll get used to it, glad I stepped up. Disappointed with the OHS, would put a (f) by 3 of the last 6, right arm kept collapsing. C2B pullups were mostly LN2B (Lower Neck to Bar).

Will do ab work later today.

12/2/2009

WU:
2x
[4 minutes of:
2 deadhang pullups
3 pushups
4 situps
5 squats]
400m run

Then:
"Grace"
30 C&J 85#

8:06

Decent effort. Still, cleans are easy, the jerk portion is hard for me. Need to get under it more but when I start getting tired or the weight gets heavy I have a hard time doing that and end up pushing the thing overhead instead of catching it with locked arms. Not good.

After:
Posterior chain exercises
3 rounds
15 back extensions
15 hip lifts
15 good mornings.

Did a single set of 10 K2E (first 5 good form.) Will do more next time. Going to alternate K2E and situps every day for the next few weeks in order to strengthen my core.

A month ago I decided to eat more in order to gain a bit of weight. That's been going well, it wasn't as hard to break the eating light habit as I thought it would be. So I stepped onto a scale for the first time since then and I've gained about 5 pounds! Judging by the way my thin pants are still fitting I think it wasn't all in fat. Probably mostly in my legs since I've always gained easily there, but still a good thing. From reading Rob's log I looked up 70's big. Pretty funny, they drink lots of milk too! I've got a small frame and I'll never be big (probably too old anyway) nor do I want to be but it's nice to know that I can still put on weight by eating and exercising while staying inside my body comfort zone. And of course I could never wear a mustache like that. I'd look like the bizarre love child of Freddy Mercury and John Waters. Not that there's anything wrong with that...

12/1/2009

WU: 650m jog

Then:
Filthy 50!
50 Push press (45#)
50 Back extensions
50 Wall ball (16#)
50 Burpees
50 Double unders (200 singles)
50 Box jumps (24")
50 Jumping pullups
50 Kettlebell swings (1 pood)
50 Walking lunges
50 Knees to elbows (most poor)

45:23

I finished this time. Last time I did this was within a month of starting crossfit and I wasn't able to complete all the rounds. Despite being happy to finish, my time wasn't helped by terrible shoulder cramps that came on midway through the wallballs. I had to spend a lot of time waiting for the pain to subside, especially during the burpees. I'd do 5, then have to wait for 30-40 seconds while the burning went away and I could do another 5. For some reason the cramps continued through the jumprope and into the box jumps. Oww... Also almost met pukie on the KBS. Very uncomfortable workout.

11/28/2009

Saturday workout! Yea!

WU:
2x crack alley

3 rounds
10 situps
10 K@E
10 GHD situp.

Wasn't able to complete the GHD situps. Got to that "I'm going to injure myself if I keep doing this" feeling. Seriously need to work on core strength. Think that will be my next project. I've made good gains on bench presses/pushups which were a serious weakness, so I guess it's time to focus on another goat.

Then:
5x5 bench press
105
105
110
110 (2x fail)
110 (fail last rep)

Felt good about 110#. Like my work has been paying off. I doubt I could BP body weight but I'd be close.

After: 2x 1000m row, 5 min rest between.
Didn't get time for first row, 4:09 for second.
Wasn't feeling so fresh for this, was slower that I thought I should be. After the first round Scott gave us the advice to explode off our feet to initiate the rowing movement. That really helped my time on the second row, I could feel more power at the start of each pull. Unfortunately I couldn't sustain it through the whole 4 minutes but I can work on that.

Edit:
Much after...
Before I left for Chicago I bought a weight set off Craigslist. $200 for an olympic bar, about 300# in plates, a squat rack, an adjustable bench and a weight stand, all in good shape. A good deal. Got my garage clean out enough to use it.

1-1-1-1-1 Clean and jerk. (105#)
Tried 115# many times but kept failing. Bummer. Cleans were all easy, jerk is a problem. Going to work on these two more times before Dec 4th.

11/26/2009

"T-day Stair Climb Bogo Pogo"

WU:
Short run
Stretching

Then:
800m run (uphill both ways. For real!)
100 squats
1 stair climb
100 pushups!
1 stair climb
100 situps
1 stair climb
100 overhead walking lunges (10#)
800m run

52:48

Ok, wasn't expecting a full on asskicking WOD today but I got it. Pretty happy about my time though, just a couple minutes behind Natalie. First time I've done 100 pushups and 100 situps too. Wheee!!!

Looking forward to some serious food!

11/24/2009

Workout at Atlas Crossfit, near downtown Chicago. It's a new gym, nice space, really large. Josh and his business partner have done a great job. Worked out with Gannon and Mike and Liz (their version of Jenny). If you're in the area I'd definitely recommend it over Chicago Crossfit. Better organized, better attitude, cleaner space.

WU:
500m row
20 reps each
shoulder swings
dislocates
air squat
pushups
jumping jacks

Then:
Lifting
shoulder press
5-5 (55#)
3-3 (65#)
1-1 (70#)
1 (75# fail)

Don't know what was going on with the presses, still my goat. Felt weak, especially considering I did 5x5 at 70# a week ago. May have something to do with too much drinking and too little sleep. Might try these again sometime soon.

Met-con
21-15-9
Box jumps
pullups (doing better, was able to string 3-4 in a row at first, far from where I was a couple months ago)
double under (subbed 4x singles)

Rope climbs with each round 1-3-5 (Rope was a bit short due to low ceiling height but I still wasn't climbing it with no feet. Was wearing the 5 fingers so it tore my feet up a bit. Had to sub towel-ups for last 3 rope climbs)

Walked out feeling satisfied. Great workout....

11/23/2009

Got some log catchup to do...

No time on Monday for a real workout. Did a bit of a run with Rachel.

Warmup jog, then:

3 rounds
~1km run at max sustainable rate.

15 pushups (All good form, unbroken. Feeling easier, getting stronger!)
20 squats
walking lunges while I waited for Rachel to finish her slow squats, about 18 each round.

Stopped for stair jumps at about 500m so that we could run together for more of the distance.

Cooldown jog.

Nice run for limited time.

11/20/2009

Workout at Chicago Crossfit.

WU:
Random stuff.

Skills: Zip. Did work on my own. Put more work into sorting out my kipping problem, did some situps, ring chair sits.

Then:
3 rounds
bench press (93#)
400m run (the run felt longer, more like our crack alley run.)

15 minutes and change.

Still feeling it from the bench presses on Wednesday. Upped the weight though, which was good but had to go to singles on the last half of the last set.

This is the first affiliate other than LLF I've worked out at, might try one of the other Chicago boxes on Monday. Everyone was super friendly but it certainly made me appreciate my home box. The warmups and workouts are so well organized/programed and happen on time, the place is clean/tidy and it's well laid out/thought out. Even when it's chaos with tons of people it seems to work well. Thanks to everyone who makes it what it is.

11/20/2009

In Chi-town visiting my friend Rachel (who made a workout at LLF when she was out visiting me this summer). Looking to go to the local affiliate but apparently they don't pick up their phone. Think I'm just going to show up tomorrow, see what happens.

Bit less than a one hour run in Humbolt Park. Was hard after waking up at 5am and being on a plane all day but needed to get something in. Six sprints, probably about 1/4 mile each. Felt like I was running fairly fast, we'll see if I can take 15 seconds off my 800m run on Dec 4th....

11/17/2009

Was so sore after two days in a row of squats last week. Wanted to come in on Saturday but was afraid of more squats. Was bummed to find out it was presses because I totally would have come in for that.

WU:
500m row
400m overhead med ball carry. (16#)
(Was looking forward to the buddy carry but we didn't do it.)

Max GHD situps in 1 minute. 11 Poor effort, need to get the feel for these.

KB ultra-power-banzai!s (or something)
KB snatches (1pd)

Then:
21-15-9
Bench Press (85#)
Pullups (kipping)

Felt OK about this. Might have been able to do a few pounds more on the BP. Pullups were coming back a bit. Fooled around with them before class, I think I'm letting my feet get out in front of me on the downstroke which spoils the next kip. More work to do in order to get these back before Dec 4th.

After: max abmat situps in 2 minutes. 42. At least I'm consistent.

Ok, weirdest thing ever. After the workout I walked out to my car. As I got closer I noticed something very wrong. My car seemed to be kind of half parked up on the sidewalk. It looked like I had just done a terrible job of parking, like the worst ever. My immediate thought was "Oh shit someone creamed the rear end of my car." But when I walked over to that side, no evidence of damage. Since it was raining a little bit I could see the dry pavement where my car had apparently been just minutes before. Very strange...