Today was just one of those days. My alarm went off at 5:10am and I rolled over and turned it off and asked myself if I can just stay in bed and not workout. I rolled over and fell back asleep and woke up at 5:25am, which would have made making the 6:00am class tough. I got up and got ready and figured I could get there and watch the 6:00am finish up and join the 6:45 am class for the workout. I debated going to class again because going to the 6:45 class would definitely make me late for work. Good thing my boss in on vacation!
Anyhow I got to the Blue Room at 6:20 and Jerry told me I could start right away and don't have to wait for the 6:45 class. That is when I looked at workout.
800 meter run
1-10 Burpee Ladder
1-10 Pullup Ladder
800 meter run
10-1 Burpee Ladder
10-1 Pullup Ladder
So basically a ladder workout is one where you increase reps by one each round until you get to 10 reps in this case. This would call on me doing 1 burpee, 1 pullup, 2 burpees...... First thing I thought of was not too bad and maybe today is a good day to get back into pullups. I looked over at Adrienne as she was doing ring rows instead of pull-ups and decided I shouldn't rush it and could just substitute ring rows. Jerry thought that was a great idea but thought doing 1 ring dip for 1 pullup may be too easy so he had me do the ladder by 2 ring rows. Ok sounds like a good workout. Then I saw Steven doing the workout with a 20# vest and figured well if Steven is going to do it then I can.
I have never run with a weight vest (even though I recently bought one for $200 that is on back order). It was definitely different. I was running the first 800m and thought well I guess I am going to be covered for the Burpee Challenge for today - Day 18. My burpees felt really good and strong. Jerry even commented on them and how soft they looked vs. the up down way of slamming/dropping your body down on the mat. I will be curious to see the photos he took. Ok back to the workout. The ring rows were not tough to start, but got really hard right around round 6-7, or 12-14 ring rows and I had to partition it into sets with a 5-10 sec break in between. I have gone hard on plenty of workouts but this was one of the hardest workouts I have ever done. It was hard to get 4-5 ring rows at a time. I actually had a little bit of doubt about finishing into my second round (downward ladder). I knew I was going to complete it but figured I wouldn't post one of the best times, so I drudged on, a few ring rows at a time. When I got that last ring row, I yelled time and just let go of the rings and fell back onto the mats with a loud thud. I was spent! I just laid there in my sweat and then took off the vest and continued to lay there. Jerry is challenging me injured or not, this workout was crazy! Overall I did 110 burppess (so definitely covered my 18 for today) and 220 ring rows, with a 20# vest! I was happy to be done with this one.
Now comes the wait for the photos and white board to be posted. I will be curious to see how I rank with others. I think my workout was more challenging then the burpee-pullup ladders so it may be hard to compare my time, which I think was 37:20 or something.
I leave for vacation tomorrow and can't wait. I am going to hit the workout tomorrow morning, suppose to be deadlifts, and then am hitting the road to the beach around 2pm. I have been trying to figure out how I am going to maintain the Zone while at the beach. Working out should not be a problems, since I am packing my rings, jump rope and elastic band. Jerry was also nice enough to let borrow his Hopper Deck of Workout Cards. Can't wait for vacation!
Thursday, July 31, 2008
Wednesday, July 30, 2008
Wednesday, July 30, 2008
I am pretty sure I was still half asleep this morning when I entered the blue room. I thought about making today my rest day but its Wednesday and I work from home so don't have to rush out after the WOD. My traps were really sore today from cleans yesterday, guess I was doing them not totally with my arms. Ok, so I told myself to suck it up and knock out the WOD
250 m row
25 box jump
25 kettle bell swing (1 pood or 52#)
25 dumbbell thrusters (20 or 25#)
25 ab mat situps
3 rounds for time.
Jerry said the firebreathers could go for 4-5 rounds. Part of me thought about it but I knew it was going to be tough and wanted to push it for 3 rounds really hard. I substituted jumping squats for thrusters and used either a 30#or 25# dumbbell depending on what was available at the time. I did the Rx'd weight for kettle bell swings but did only one arm. Still nursing the shoulder injury. We had to stagger the start and I started with jumping squats. I felt really good once we started. My lower bag felt weak and I started to round my back on jumping squats (Jerry let me know I was rounded) but I corrected it throughout the circuit. I minimized my rest, skipped putting my shoes on for rowing and just rowed in socks, and ended up killing the circuit in 17:06. Leslie finished next in 18:38. I was beat, I am not sure I could have gone any harder and was really happy with my time. When I was half way through my 3rd round Jerry said sub 20 was an awesome time for the circuit, so I kicked it up a notch not knowing where I was in terms of time.
Because it was Wednesday I stuck around and watched 6:45 go through the workout. I needed to do my 17 burpees, and work on deadlifts. Let's face it the real reason was I wanted to see how my time held up. Mel got the best time at 6:45, she got 17:35. I was getting ready to leave and the 7:30 class started. I saw that Jack was there and was curious how he would do on the circuit against my benchmark.
In the mean time before they started the circuit I had Keturah time me do the 100 perfect pushup test for time. I have been thinking about doing this test for a few weeks and knew I could put up a good time. I even strategized that I should start with sets of 20 and adjust. The best time was 3:18 by Mike H. I started off with great form and knocked out my first 20, took a 5 second break and continued. I got through 60 but definitely was feeling it. I knocked out another 10 and then realized I would have to do sets of 5. I barely got my last one and yelled time, I got 3:26. Missed the class record by 8 seconds. Damn I was a little bummed. I guess that is the competitor in me, I wrote my time and just realized I have something to improve on. I sat down and just took a quick status on Jack and others on the circuit and realized my time should hold up.
I waited all day for the post and ended up back at CJJ to roll after an appt with Dr. Bills and checked out the white board. I did have the best time, I was definitely satisfied for today. Here is to tomorrow, and never being completely satisfied.
I rolled/sparred for about 30 minutes tonight. I didn't even notice my shoulder. I am a little sore as I write this but am headed to the freezer to grab the ice bag.
250 m row
25 box jump
25 kettle bell swing (1 pood or 52#)
25 dumbbell thrusters (20 or 25#)
25 ab mat situps
3 rounds for time.
Jerry said the firebreathers could go for 4-5 rounds. Part of me thought about it but I knew it was going to be tough and wanted to push it for 3 rounds really hard. I substituted jumping squats for thrusters and used either a 30#or 25# dumbbell depending on what was available at the time. I did the Rx'd weight for kettle bell swings but did only one arm. Still nursing the shoulder injury. We had to stagger the start and I started with jumping squats. I felt really good once we started. My lower bag felt weak and I started to round my back on jumping squats (Jerry let me know I was rounded) but I corrected it throughout the circuit. I minimized my rest, skipped putting my shoes on for rowing and just rowed in socks, and ended up killing the circuit in 17:06. Leslie finished next in 18:38. I was beat, I am not sure I could have gone any harder and was really happy with my time. When I was half way through my 3rd round Jerry said sub 20 was an awesome time for the circuit, so I kicked it up a notch not knowing where I was in terms of time.
Because it was Wednesday I stuck around and watched 6:45 go through the workout. I needed to do my 17 burpees, and work on deadlifts. Let's face it the real reason was I wanted to see how my time held up. Mel got the best time at 6:45, she got 17:35. I was getting ready to leave and the 7:30 class started. I saw that Jack was there and was curious how he would do on the circuit against my benchmark.
In the mean time before they started the circuit I had Keturah time me do the 100 perfect pushup test for time. I have been thinking about doing this test for a few weeks and knew I could put up a good time. I even strategized that I should start with sets of 20 and adjust. The best time was 3:18 by Mike H. I started off with great form and knocked out my first 20, took a 5 second break and continued. I got through 60 but definitely was feeling it. I knocked out another 10 and then realized I would have to do sets of 5. I barely got my last one and yelled time, I got 3:26. Missed the class record by 8 seconds. Damn I was a little bummed. I guess that is the competitor in me, I wrote my time and just realized I have something to improve on. I sat down and just took a quick status on Jack and others on the circuit and realized my time should hold up.
I waited all day for the post and ended up back at CJJ to roll after an appt with Dr. Bills and checked out the white board. I did have the best time, I was definitely satisfied for today. Here is to tomorrow, and never being completely satisfied.
I rolled/sparred for about 30 minutes tonight. I didn't even notice my shoulder. I am a little sore as I write this but am headed to the freezer to grab the ice bag.
Tuesday, July 29, 2008
Tuesday, July 29, 2008
Today started off really weird. I didn't get to bed until 11pm or so after I rolled last night and got home and made dinner. I set my alarm for 5:10am as usual and feel asleep as soon as I hit the pillow. I woke up and did my routine, went to the kitchen poured a cup of milk and a Zone bar for my pre-workout meal and then after I finished it went in my room to through some workout clothes on. It was then I realized that it was only 4:00am, my alarm didn't wake me up, I just woke up. That happens to me from time to time, who knows why but it definitely is weird. Anyhow I went back to bed until my alarm went off at 5:10am but was really tired because of the weird events of the morning.
Today we warmed up with a medicine ball and went through some basic movements as a progression to the hanging squat clean. Here is the warm-up:
Deadlift (DL) with med ball
DL with shrug with med ball
Front squat with med ball
Squat clean with med ball
I ran into Jerry last night before I rolled after his 5pm class and he told me we would be doing squat cleans. I immediately said I probably would not be able to work on them because of my shoulder. However, after the warmup I decided to give it a go. I mean the motion was not overhead and I wasn't feeling any tension or discomfort, plus I know that this is one of my focus lifts. I couldn't pass up the opportunity to work on this problem area and get coaching on it. I mean this is why I joined up with Jerry.
The WOD was pretty much a strength focus and was Rx'd with 155 lbs. Oh yeah, 155 lbs that sounds familiar. It is the weight used at the Games for the Squat Clean & Jerk WOD for 30 reps. A crazy weight. I decided to go with 115lbs and told Jerry and myself that I would stop if it was bothering me. So here goes, this was the WOD:
HeavyHang squat clean X5 115#
Heavy Ring dips X5 30# Dumbbell
AMRAP in 22 minutes
I have been timid about this exercise and know it is one that I need to work on. It started off well and I found myself correcting a few little things as I went through my first few reps and sets. Jerry was coaching me through it and told me I am bending my elbows too soon and using my arms. I had a feeling I was muscling the weight up with my arms but wasn't sure what he was saying exactly in order to correct it. I pushed through the workout and knew I would have to spend some time studying the motion with the crossfit videos. I have to admit I wasn't frustrated or pissed off, I just accepted it. The coaching and criticism is what I am paying for and why I signed on with Jerry. I know I can knock out some metcon WODs but this is what is going to make me better (even more efficient) for WODs and total fitness. I finished 12 rounds in the 22 minutes and definitely pushed it. Like I said I knew there is a time and place to concentrate and focus on form and this WOD probably wasn't it because I still wanted to get my heart rate up so I progressed with a 'safe' form.
Once I got to work I was focuses in on squat cleans and cleans in general. I spent my time looking at some Crossfit videos and emailed Jerry to make sure I understand his coaching points. Jerry ended up posting the same videos I watched on the website for everyone. I am really pumped because I think Jerry recognizes weaknesses in others and we should continue to work on this. Gotta love some homework, plus it is much better than work!
Oh yeah, shoulder was sore but ok after the workout. Can't really say it feels better or worse, pretty much the same. I am getting more feeling in my left thumb. I have another appt. with Dr. Bills today, so hopefully some work will make it feel better.
Today we warmed up with a medicine ball and went through some basic movements as a progression to the hanging squat clean. Here is the warm-up:
Deadlift (DL) with med ball
DL with shrug with med ball
Front squat with med ball
Squat clean with med ball
I ran into Jerry last night before I rolled after his 5pm class and he told me we would be doing squat cleans. I immediately said I probably would not be able to work on them because of my shoulder. However, after the warmup I decided to give it a go. I mean the motion was not overhead and I wasn't feeling any tension or discomfort, plus I know that this is one of my focus lifts. I couldn't pass up the opportunity to work on this problem area and get coaching on it. I mean this is why I joined up with Jerry.
The WOD was pretty much a strength focus and was Rx'd with 155 lbs. Oh yeah, 155 lbs that sounds familiar. It is the weight used at the Games for the Squat Clean & Jerk WOD for 30 reps. A crazy weight. I decided to go with 115lbs and told Jerry and myself that I would stop if it was bothering me. So here goes, this was the WOD:
HeavyHang squat clean X5 115#
Heavy Ring dips X5 30# Dumbbell
AMRAP in 22 minutes
I have been timid about this exercise and know it is one that I need to work on. It started off well and I found myself correcting a few little things as I went through my first few reps and sets. Jerry was coaching me through it and told me I am bending my elbows too soon and using my arms. I had a feeling I was muscling the weight up with my arms but wasn't sure what he was saying exactly in order to correct it. I pushed through the workout and knew I would have to spend some time studying the motion with the crossfit videos. I have to admit I wasn't frustrated or pissed off, I just accepted it. The coaching and criticism is what I am paying for and why I signed on with Jerry. I know I can knock out some metcon WODs but this is what is going to make me better (even more efficient) for WODs and total fitness. I finished 12 rounds in the 22 minutes and definitely pushed it. Like I said I knew there is a time and place to concentrate and focus on form and this WOD probably wasn't it because I still wanted to get my heart rate up so I progressed with a 'safe' form.
Once I got to work I was focuses in on squat cleans and cleans in general. I spent my time looking at some Crossfit videos and emailed Jerry to make sure I understand his coaching points. Jerry ended up posting the same videos I watched on the website for everyone. I am really pumped because I think Jerry recognizes weaknesses in others and we should continue to work on this. Gotta love some homework, plus it is much better than work!
Oh yeah, shoulder was sore but ok after the workout. Can't really say it feels better or worse, pretty much the same. I am getting more feeling in my left thumb. I have another appt. with Dr. Bills today, so hopefully some work will make it feel better.
Monday, July 28, 2008
Monday July 28, 2008
Today is a good day, could be better (can always be) but a good day. I got to Crossfit Old Towne (aka the Blue Room at least until we move in October) and Jerry was posting the day's workout.
Warmup:
100 jumping jacks
Sampson stretch both sides
3 rounds of:15 Shoulder dislocates
10 Overhead Squats w/ PVC
20 second Hollow Rocks
Workout:It's a "make you tougher, so you can kill your own Fran time" workoutAMRAP in 20 minutes
5 Barbell Thursters (135lbs)
5 Heavy Pullups (at least body weight)
I got through the warmup and my shoulder hurt a little during the shoulder dislocates. Jerry wrote the workout on the board as we were doing the warmup and I got a little bummed because I knew it would not be a good idea to try this workout with my shoulder. I am a few weeks away from this workout. I let Jerry know and he wanted to give me a good "metcon" workout. He came up with
5 Rounds of
400 m row
30 wall balls
It was tough to see others working on thursters because I know I need to work on them to make them more efficient to improve my Fran time. I sucked up the self pity and told myself "Go Hard or Go Home", lets kill this 'injured workout.' It was a lot tougher than I thought. I was glad i maintained my pace on my rows but I know I am not a good rower and need to work on using my legs even more. I finished the workout in 16:57 and was exhausted. I think I could have gone a little faster and not taken the couple of seconds to catch my breath, but I am probably over critical of myself. Bottom line was I got one heck of a workout. It is just hard to gauge your performance when you are not doing the same workout as someone else.
I did my 15 burpees after my workout and headed out. A good start to a Monday. I am going to try and roll tonight. It has been a few weeks and I need to at least go to class and see if I can spar afterwards.
Warmup:
100 jumping jacks
Sampson stretch both sides
3 rounds of:15 Shoulder dislocates
10 Overhead Squats w/ PVC
20 second Hollow Rocks
Workout:It's a "make you tougher, so you can kill your own Fran time" workoutAMRAP in 20 minutes
5 Barbell Thursters (135lbs)
5 Heavy Pullups (at least body weight)
I got through the warmup and my shoulder hurt a little during the shoulder dislocates. Jerry wrote the workout on the board as we were doing the warmup and I got a little bummed because I knew it would not be a good idea to try this workout with my shoulder. I am a few weeks away from this workout. I let Jerry know and he wanted to give me a good "metcon" workout. He came up with
5 Rounds of
400 m row
30 wall balls
It was tough to see others working on thursters because I know I need to work on them to make them more efficient to improve my Fran time. I sucked up the self pity and told myself "Go Hard or Go Home", lets kill this 'injured workout.' It was a lot tougher than I thought. I was glad i maintained my pace on my rows but I know I am not a good rower and need to work on using my legs even more. I finished the workout in 16:57 and was exhausted. I think I could have gone a little faster and not taken the couple of seconds to catch my breath, but I am probably over critical of myself. Bottom line was I got one heck of a workout. It is just hard to gauge your performance when you are not doing the same workout as someone else.
I did my 15 burpees after my workout and headed out. A good start to a Monday. I am going to try and roll tonight. It has been a few weeks and I need to at least go to class and see if I can spar afterwards.
Sunday, July 27, 2008
Sunday, July 27, 2008
The weekend is almost over and I have to say it wasn't too bad. I did run my normal course Friday night so I didn't completely rest but it was a well needed little workout. I ran the course in 44:02, the course is about 5.15 miles, so I guess a little over 8 min pace. I don't stop my watch when I have to stop at crosswalks I have to cross so probably maintained a 8 minute mile.
Saturday I went out to Crossfit Dulles-Loudon for their 8am class. My friend Lauren went with me. It is her third crossfit workout and I must say it seems like she is starting to drink the kool-aid. She is a great athlete but primarily a runner. I think Crossfit will do wonders for her marathon and triathlon training. We worked on a some skill work, which was deadlift. Lauren was a natural and I talked to her about the benefits of the lift and worked on convincing her to do deadlifts more often. The workout was AMRAP (As Many Rounds As Possible) of the following in 20 minutes.
5 L Pull Ups
10 Box Jumps
15 Knees to Elbows
I had told Tom at Crossfit Dulles-Loudon that I was still injured so he modified it for me and Kari, another injured fire breather. We did the following AMARP in 20 minutes.
5 Box Jumps
10 Walking Lunges
15 Sit-Ups
Kari is a great competitor and we pushed each other really hard. We got done with 21 rounds in exactly 20 minutes. I didnt realize it until Sunday when I woke up and my abs killed that we did over 300 sit-ups. Wow! Lauren completed the workout and acknowledged how tough it was. Even though I could tell she was exhausted, I could tell she was starting to get hooked.
The rest of my Saturday involved running errands with my roommate Monica and then heading out to the OAR concert at Merriweather Post Pavilion. Great concert! I ended up meeting Monica at a house party afterwards. At the party, this guy came up to me and just said 'How do you do it?" I asked him what? He said get my physique. I joked and said I inject steroids in my ass every night. This is not the first time I have had someone approach me but I admit that it is a little embarrassing and humbling. I figured out he was not hitting on me and told him a little bit about Crossfit. Some times I feel like a walking billboard, but I have to admit I get excited talking about it and really started looking forward to the Sunday 9am class at Old Town.
Sunday's class started with Jerry making a important announcement. He found his own location for Crossfit Old Town in North Alexandria which would probably open in mid October. He has been using the mat rooms of Capital Jiu Jitsu (where I train) for about 18 months. I couldn't be more excited for Jerry, he said it is approximately 3,700 sq ft and used to be a furniture store, it is going to be awesome. Ok, the workout. A team workout of 4 people per team
800 m run
100 pull-ups
150 push ups
200 situps
250 air squats
2 rounds for time! I was paired up with Andrea T., Lynn, and my good buddy Harold. Real quick the rules were only 2 people at a time could be working and you must complete the exercise before moving on. Jerry knocked us down to 75 pull-ups because of my injury and I would do 1 arm 50# kettle bell swings while my team completed the pull ups. Harold busted out on the run as Chris and I followed him. I ended up coming a few seconds behind Harold and Chris and headed up to the Blue Room. I knew from the beginning that our team wasn't going to win it all so I simmered the fire and wanted to really be positive and encourage my team and help them through the workout. We came in last but we worked our butts off, I was really happy about how the team performed, we finished in exactly 39 minutes. As we were doing squats Jerry let me know that I was rounding. I definitely feel like my lower back is week and definitely needs to be a focus point to work on. I think it may be a flexibility issue so I am going to try and stretch some more. Easier said than done.
After the workout, Andrea and Chris were talking about the 100 Day Burppee Challenge that Crossfit Santa Cruz was doing. Basically, everyday you add another Burpee so Day 1 - 1 Burppe,e Day 2 -2 Burpees and so on. I check out Santa Cruz's website regularly and have been thinking about buying in, I think I just needed the extra motivation that someone else was doing it so I joined them. Adrienne also joined us. The buy in was 104 burpees today since today was Day 14. Wow, I came really close to puking. Doing 100 Burpees on Day 100 is going to be really tough! I missed a trail run that some friends were going to do this morning but it was nice to hang out after the workouts with my fellow Crossfitters. Too little time. Here is to a great weekend and a great week. 5 Days til I leave for the beach!
Saturday I went out to Crossfit Dulles-Loudon for their 8am class. My friend Lauren went with me. It is her third crossfit workout and I must say it seems like she is starting to drink the kool-aid. She is a great athlete but primarily a runner. I think Crossfit will do wonders for her marathon and triathlon training. We worked on a some skill work, which was deadlift. Lauren was a natural and I talked to her about the benefits of the lift and worked on convincing her to do deadlifts more often. The workout was AMRAP (As Many Rounds As Possible) of the following in 20 minutes.
5 L Pull Ups
10 Box Jumps
15 Knees to Elbows
I had told Tom at Crossfit Dulles-Loudon that I was still injured so he modified it for me and Kari, another injured fire breather. We did the following AMARP in 20 minutes.
5 Box Jumps
10 Walking Lunges
15 Sit-Ups
Kari is a great competitor and we pushed each other really hard. We got done with 21 rounds in exactly 20 minutes. I didnt realize it until Sunday when I woke up and my abs killed that we did over 300 sit-ups. Wow! Lauren completed the workout and acknowledged how tough it was. Even though I could tell she was exhausted, I could tell she was starting to get hooked.
The rest of my Saturday involved running errands with my roommate Monica and then heading out to the OAR concert at Merriweather Post Pavilion. Great concert! I ended up meeting Monica at a house party afterwards. At the party, this guy came up to me and just said 'How do you do it?" I asked him what? He said get my physique. I joked and said I inject steroids in my ass every night. This is not the first time I have had someone approach me but I admit that it is a little embarrassing and humbling. I figured out he was not hitting on me and told him a little bit about Crossfit. Some times I feel like a walking billboard, but I have to admit I get excited talking about it and really started looking forward to the Sunday 9am class at Old Town.
Sunday's class started with Jerry making a important announcement. He found his own location for Crossfit Old Town in North Alexandria which would probably open in mid October. He has been using the mat rooms of Capital Jiu Jitsu (where I train) for about 18 months. I couldn't be more excited for Jerry, he said it is approximately 3,700 sq ft and used to be a furniture store, it is going to be awesome. Ok, the workout. A team workout of 4 people per team
800 m run
100 pull-ups
150 push ups
200 situps
250 air squats
2 rounds for time! I was paired up with Andrea T., Lynn, and my good buddy Harold. Real quick the rules were only 2 people at a time could be working and you must complete the exercise before moving on. Jerry knocked us down to 75 pull-ups because of my injury and I would do 1 arm 50# kettle bell swings while my team completed the pull ups. Harold busted out on the run as Chris and I followed him. I ended up coming a few seconds behind Harold and Chris and headed up to the Blue Room. I knew from the beginning that our team wasn't going to win it all so I simmered the fire and wanted to really be positive and encourage my team and help them through the workout. We came in last but we worked our butts off, I was really happy about how the team performed, we finished in exactly 39 minutes. As we were doing squats Jerry let me know that I was rounding. I definitely feel like my lower back is week and definitely needs to be a focus point to work on. I think it may be a flexibility issue so I am going to try and stretch some more. Easier said than done.
After the workout, Andrea and Chris were talking about the 100 Day Burppee Challenge that Crossfit Santa Cruz was doing. Basically, everyday you add another Burpee so Day 1 - 1 Burppe,e Day 2 -2 Burpees and so on. I check out Santa Cruz's website regularly and have been thinking about buying in, I think I just needed the extra motivation that someone else was doing it so I joined them. Adrienne also joined us. The buy in was 104 burpees today since today was Day 14. Wow, I came really close to puking. Doing 100 Burpees on Day 100 is going to be really tough! I missed a trail run that some friends were going to do this morning but it was nice to hang out after the workouts with my fellow Crossfitters. Too little time. Here is to a great weekend and a great week. 5 Days til I leave for the beach!
Friday, July 25, 2008
Friday July 25, 2008
Today is my rest day. I am already ancy and thinking about going to CrossFit Loudon-Dulles. I know not much of a rest day. I have a really hard time taking a rest day. I know my body needs the rest but I feel so much better mentally and physically after I workout. The dilemma right now is do I drive out to Dulles tonight and tomorrow morning? The drive is about 35-40 minutes with absolutely no traffic, which never happens. The more I think about it I think I am going to go for a nice long run tonight. I have not run all week and the weather couldn't be better.
This morning my Zone breakfast was a bit off. I volunteer at a Kitchen most Fridays and cook breakfast for about 200 homeless people. We don't really cook super healthy and its tough not to eat the leftovers. I ended up eating 2 cups of scramble eggs which had some milk in them, then I had a piece of blueberry pie. The crust was graham cracker so I guess that is better than something else. I don't think there was any thing added to the pie other than blueberries. I got home and had 3 Carb blocks of Oatmeal with some peanut butter. So a quick summary would be 7 blocks of carbs (ouch!) 4 blocks of protein from the eggs and 4 blocks of fat/peanut butter. Not terrible but definitely not balanced.
This morning my Zone breakfast was a bit off. I volunteer at a Kitchen most Fridays and cook breakfast for about 200 homeless people. We don't really cook super healthy and its tough not to eat the leftovers. I ended up eating 2 cups of scramble eggs which had some milk in them, then I had a piece of blueberry pie. The crust was graham cracker so I guess that is better than something else. I don't think there was any thing added to the pie other than blueberries. I got home and had 3 Carb blocks of Oatmeal with some peanut butter. So a quick summary would be 7 blocks of carbs (ouch!) 4 blocks of protein from the eggs and 4 blocks of fat/peanut butter. Not terrible but definitely not balanced.
Thursday, July 24, 2008
July 24, 2008
I was a little disappointed with myself yesterday. I ended up not running/rowing/ or doing situps for a minute last night. I basically made excuses and then went to bed around 9:30pm. However, I woke up on a mission this morning to either GO HARD or GO HOME! (Maybe I should make it a goal of mine to incorporate that somewhere in every post)
Today's workout was called "Evak" I guess a combination of Eva and Kelly. Didn't matter to me I was pumped up. Here is the workout:
1,000 meter run (around both buildings)
25 wall ball
25 pull up
25 box jump
25 kettle bell swings (m70/f52)
I knew right away I had to substitute pull ups and asked Jerry if I could do ring dips. Maybe I should have rethought that since I did HEAVY ring dips Wednesday. Oh well. I also ended up doing one arm kettle bell swings with 52# or one pood.
We all started off together, and I was running a strong second behind Charlie, who is a big runner. Leslie caught me for the last 300m but I knew I would catch up or pull ahead later. I followed the progression as listed but did not realize you had to finish 25 of each before moving to the next exercise. I partitioned my ring dips and box jumps, going back and forth 5 at a time. I asked Jerry when I got back to start my second round. I really don't think it matters much, maybe 25 seconds or so because you can rest and work another body part. I was willing to make up for it because I was in the zone today and flying. I was the first one back out for the beginning of round two and actually saw some others just going out for their runs when I finished mine. That pumped me up even more.
I finished the workout in 33:18, first in the 6AM class and almost 3 minutes faster than anyone else. I was exhausted and thrilled that I pushed myself so hard and finished so strong. Today was one of those days (like most) where I get to work and can't wait for Jerry to post the board from the morning classes. He just posted them a little bit ago. Basically I got the best time, the next best time was Eric with 33:44. I was a little disappointed because there were notes next to each of our names, mine had a 50KB for the size kettlebell and the fact that I substituted ring dips for pull ups. Eric had a 70KB which was prescribed. I looked at that as if Eric worked harder than me. Here is where my competitiveness comes in, I wanted to put one arm KB swings next to my 50KB basically indicating I worked as hard or harder than Eric and the prescribed workout. I know I can be a little too competitive but I think that is one of my strong qualities to strive for my goals. The good thing is I never show it while I am working out and the fact is Crossfit is a sport and is competitive and god knows I am not the only competitive one.
Lately, I have been dealing with how others view me and especially my self confidence when I work out especially regarding working out or playing volleyball with my shirt off. Today I ran my second and third round 1,000m with my shirt off and then put it back on while I ran up the stairs. I was totally doing it for functionality and to cool off. I saw Charlie come back in with his shirt off as I was moving to box jumps of my last round and basically said F-it, I am hot and sweaty and taking my shirt off. I heard in the back of the room Jerry make a quick comment like "oh no." I have never worked out at Old Town with my shirt off and I will take it off sometimes at Loudon, while I am running or playing beach volleyball. First and foremost I do it for functional reasons to stay cool and not have to mess with a heavy sweaty shirt. Second, I am proud of my body and all the hard work I have done to get where I am. I am 30 in the best shape of my life and used to weigh 234#. Some people have said its "corny" but I say who cares. I never am the only guy with his shirt off and that is my little rule. Friends and coworkers constantly give me crap about working out without my shirt. I don't want to come across like some cocky asshole and do worry about what others think but if anything they should be proud of me for the weight I have lost and the lifestyle I live. I sort of went on a tangent but really wanted to write about this. No matter what I will always worry about what others think, no matter how hard I try to say "who cares." I just don't understand why I get so much grief for it.
Overall I gave this workout 110% and couldn't be more pleased heading into my off today tomorrow. I plan on hitting Crossfit Loudon-Dulles on Saturday morning or running a practice PFT. In terms of my 12 week challenge, I will do my situps tonight and have been doing good on my Zone diet but am punishing myself with a 5000m row because of a couple of slip ups.
Today's workout was called "Evak" I guess a combination of Eva and Kelly. Didn't matter to me I was pumped up. Here is the workout:
1,000 meter run (around both buildings)
25 wall ball
25 pull up
25 box jump
25 kettle bell swings (m70/f52)
I knew right away I had to substitute pull ups and asked Jerry if I could do ring dips. Maybe I should have rethought that since I did HEAVY ring dips Wednesday. Oh well. I also ended up doing one arm kettle bell swings with 52# or one pood.
We all started off together, and I was running a strong second behind Charlie, who is a big runner. Leslie caught me for the last 300m but I knew I would catch up or pull ahead later. I followed the progression as listed but did not realize you had to finish 25 of each before moving to the next exercise. I partitioned my ring dips and box jumps, going back and forth 5 at a time. I asked Jerry when I got back to start my second round. I really don't think it matters much, maybe 25 seconds or so because you can rest and work another body part. I was willing to make up for it because I was in the zone today and flying. I was the first one back out for the beginning of round two and actually saw some others just going out for their runs when I finished mine. That pumped me up even more.
I finished the workout in 33:18, first in the 6AM class and almost 3 minutes faster than anyone else. I was exhausted and thrilled that I pushed myself so hard and finished so strong. Today was one of those days (like most) where I get to work and can't wait for Jerry to post the board from the morning classes. He just posted them a little bit ago. Basically I got the best time, the next best time was Eric with 33:44. I was a little disappointed because there were notes next to each of our names, mine had a 50KB for the size kettlebell and the fact that I substituted ring dips for pull ups. Eric had a 70KB which was prescribed. I looked at that as if Eric worked harder than me. Here is where my competitiveness comes in, I wanted to put one arm KB swings next to my 50KB basically indicating I worked as hard or harder than Eric and the prescribed workout. I know I can be a little too competitive but I think that is one of my strong qualities to strive for my goals. The good thing is I never show it while I am working out and the fact is Crossfit is a sport and is competitive and god knows I am not the only competitive one.
Lately, I have been dealing with how others view me and especially my self confidence when I work out especially regarding working out or playing volleyball with my shirt off. Today I ran my second and third round 1,000m with my shirt off and then put it back on while I ran up the stairs. I was totally doing it for functionality and to cool off. I saw Charlie come back in with his shirt off as I was moving to box jumps of my last round and basically said F-it, I am hot and sweaty and taking my shirt off. I heard in the back of the room Jerry make a quick comment like "oh no." I have never worked out at Old Town with my shirt off and I will take it off sometimes at Loudon, while I am running or playing beach volleyball. First and foremost I do it for functional reasons to stay cool and not have to mess with a heavy sweaty shirt. Second, I am proud of my body and all the hard work I have done to get where I am. I am 30 in the best shape of my life and used to weigh 234#. Some people have said its "corny" but I say who cares. I never am the only guy with his shirt off and that is my little rule. Friends and coworkers constantly give me crap about working out without my shirt. I don't want to come across like some cocky asshole and do worry about what others think but if anything they should be proud of me for the weight I have lost and the lifestyle I live. I sort of went on a tangent but really wanted to write about this. No matter what I will always worry about what others think, no matter how hard I try to say "who cares." I just don't understand why I get so much grief for it.
Overall I gave this workout 110% and couldn't be more pleased heading into my off today tomorrow. I plan on hitting Crossfit Loudon-Dulles on Saturday morning or running a practice PFT. In terms of my 12 week challenge, I will do my situps tonight and have been doing good on my Zone diet but am punishing myself with a 5000m row because of a couple of slip ups.
Wednesday, July 23, 2008
July 23, 2008
Knowing we were working on deadlifts this morning was more than enough to get me out of bed after only 5.5 hours of sleep. The workout today was as follows:
Warm-up: 50% of max X 5
60% of max X 5
80% of max X 3
Max X 1 for 5 Sets with Heavy Ring Dips of 5 between sets
I continued to just work light on deadlift and focus on form. I worked really heavy on ring dips and worked all the way up to 3/5 reps with two weight vests and a 55# kettle bell. I think ring dips are definitely a strength of mine.
WOD 10 rounds or 15 minutes7 Pull-ups7 Burpee 7
I had to substitute for the Pull-ups because of my shoulder injury. I asked Jerry for a substitute and he recommended/instructed/mandated kettlebell swings. I did 14 reps of one arm kettlebell swings with 1 pood in place of the 7 pullups. Now I usually fly through the WOD, especially most of the MetCon WODs but I have to admit Jerry got me good. It was truly humbling, this WOD kicked my butt. I finished 9.5 rounds in the 15 minutes, I completed the burpees but didn't get a chance to complete the swings. Others around me definitely finished the 10 rounds in the 15 minutes, so I was disappointed but I was completely wiped out. I think Jerry picked something I needed to work on (using my hips on the swings) and modified it to be as challenging as possible. Well done. Part of me wished I could have done the pull-ups because I think I would have flown through the workout and maybe even get a sub 10 min workout.
Being injured is really frustrating, especially when finding substitution exercises. I can't wait to be 100%.
My plan was to roll this afternoon but was exhausted, so I took a nap. I am planning on rowing 5K or run tonight based on the weather.
Like I said, a lesson learned today but at the end of the day I need to work hard no matter what even if I am not 100%.
GO HARD or GO HOME
its just that simple
Warm-up: 50% of max X 5
60% of max X 5
80% of max X 3
Max X 1 for 5 Sets with Heavy Ring Dips of 5 between sets
I continued to just work light on deadlift and focus on form. I worked really heavy on ring dips and worked all the way up to 3/5 reps with two weight vests and a 55# kettle bell. I think ring dips are definitely a strength of mine.
WOD 10 rounds or 15 minutes7 Pull-ups7 Burpee 7
I had to substitute for the Pull-ups because of my shoulder injury. I asked Jerry for a substitute and he recommended/instructed/mandated kettlebell swings. I did 14 reps of one arm kettlebell swings with 1 pood in place of the 7 pullups. Now I usually fly through the WOD, especially most of the MetCon WODs but I have to admit Jerry got me good. It was truly humbling, this WOD kicked my butt. I finished 9.5 rounds in the 15 minutes, I completed the burpees but didn't get a chance to complete the swings. Others around me definitely finished the 10 rounds in the 15 minutes, so I was disappointed but I was completely wiped out. I think Jerry picked something I needed to work on (using my hips on the swings) and modified it to be as challenging as possible. Well done. Part of me wished I could have done the pull-ups because I think I would have flown through the workout and maybe even get a sub 10 min workout.
Being injured is really frustrating, especially when finding substitution exercises. I can't wait to be 100%.
My plan was to roll this afternoon but was exhausted, so I took a nap. I am planning on rowing 5K or run tonight based on the weather.
Like I said, a lesson learned today but at the end of the day I need to work hard no matter what even if I am not 100%.
GO HARD or GO HOME
its just that simple
Tuesday, July 22, 2008
Tuesday, July 22, 2008
I walked up the stairs to the Blue Room at Crossfit Old Town with anticipation and excitement. I had not been back to the Blue Room since last Thursday and other than a WOD out at Crossfit Loudon-Dulles had not worked out since. I find myself really getting pumped up and excited for WODs. I am still establishing benchmarks for myself since I started training Crossfit 100% since June 30 and want to go hard to set goals to train even harder.
The hard part lately is the injury to my left shoulder. It was really bothering me yesterday and I spent most of the day icing it. I think I did too much this weekend and the 12 hours driving probably did not help. My left thumb is still numb but feels better. I was pumped that there was a few different WOD options to choose from. The WODs were:
1) 3 rounds for time
- Run 400 meters
- 25 Jumping Med Ball Slams
2) 3 rounds for time
- Run 400 meters
- 25 Sumo Deadlift High Pull - 1 pood kettle bell (53#)
3) 3 rounds for time
- Run 4oo meters
- 20 Dumbbell snatch (10L, 10R)(40lb Dumbbell)
At first I thought I would take on 2 or 3 of them. I grabbed a 15# Med Ball and headed outside. I started off with a really strong 400 m run. I don't know the time but I was in the lead of the group. I got through the first round of jumping ball slams and realized how hard this was on my legs when I started running that second 400 m. I fought through it and maintained a good pace. Jerry encouraged me and told me I may be able to make record pace and sub 6 minutes. My eyes got real big and I picked up the intensity. The ball slams took it out of me, I had to break the final two rounds of 25 into sets of 15 and 10 each round with a quick 5 second break. It is hard to say if that hurt or helped me. I remember watching an interview with OPT and that sometimes that needs to be done to refocus and maintain an intense pace, so I have been trying hard to live by that. I got through the final ball slam, yelled time, and heard Jerry yell out 6:34, the first one done. I was exhausted and started to walk it off. I had a lot going through my head: I was pumped that finished first, but disappointed I did not hit that class record or sub 6 min. I immediately started trying to figure out how I could improve my workout and time for next time. I immediately realized that I probably would not be able to do the WOD again with the Sumo Dead High Pull and I had originally thought.
We headed back in to work some skill work in a open gym format. I spent my time working on hanging (modified) deadlift with 85 or 95#. I worked through 4-5 sets of 10 reps. I feel like I am definitely improving my deadlift. I am constantly thinking about the little things, not rounding my back, pinching my shoulder blades, head up, deep breath-chest out, and most importantly push my butt out as I ride the bar up my body. I could always pull a lot of weight but I know I had the worst form and risked injury the way I deadlifted. My goal is to work on form at this weight for another week and then move up to 115# and hopefully go from the ground versus a modified deadlift.
As I was working on my deadlift there was a number of people working on muscle-ups. One of my 12 week goals is to complete 8 consecutive muscle-ups. I got my first muscle up two weeks ago right before I hurt my shoulder. Dr. Bills told me no overhead exercises and muscle ups definitely qualify for that since I start hanging below the rings. Anyhow, I was a little bit bummed that I couldn't work my muscle ups with Gar, Anthony, Adrieene and Harold. Anthony rocked it and set the bar high. He went from 1 muscle up to 5 consecutive muscle ups. I know I can do it and just need to work on the form and maintaining the false grip after the initial muscle up. Oh well, disappointed and frustrated. I can't wait to have my shoulder back to 100%. Hopefully this week and 3 consecutive days with Dr. Bills will help.
As for the Zone, I have found it easy to make the same lunch, Mexican Chicken Chili. It is just a combination of a few things that all are canned so the prep is extremely easy. I am on my third week of the Zone and feel pretty good. I am maintaining my bodyweight and definitely feel strong and don't have energy issues (for the most part). I think I may post my menu for each day on here, just to keep track and help myself. I have my last volleyball game tonight in Baltimore, which makes the Zone a little bit tough but I will eat my snack around 4pm and then have a protein shake around 8pm and then dinner when I get home unless I can manage something at the bar before the game.
I feel like I could write all day but need to stop and get some work done. Can't wait to hit it hard tomorrow morning, roll mid-day and then run my normal route to the mall and back tomorrow.
The hard part lately is the injury to my left shoulder. It was really bothering me yesterday and I spent most of the day icing it. I think I did too much this weekend and the 12 hours driving probably did not help. My left thumb is still numb but feels better. I was pumped that there was a few different WOD options to choose from. The WODs were:
1) 3 rounds for time
- Run 400 meters
- 25 Jumping Med Ball Slams
2) 3 rounds for time
- Run 400 meters
- 25 Sumo Deadlift High Pull - 1 pood kettle bell (53#)
3) 3 rounds for time
- Run 4oo meters
- 20 Dumbbell snatch (10L, 10R)(40lb Dumbbell)
At first I thought I would take on 2 or 3 of them. I grabbed a 15# Med Ball and headed outside. I started off with a really strong 400 m run. I don't know the time but I was in the lead of the group. I got through the first round of jumping ball slams and realized how hard this was on my legs when I started running that second 400 m. I fought through it and maintained a good pace. Jerry encouraged me and told me I may be able to make record pace and sub 6 minutes. My eyes got real big and I picked up the intensity. The ball slams took it out of me, I had to break the final two rounds of 25 into sets of 15 and 10 each round with a quick 5 second break. It is hard to say if that hurt or helped me. I remember watching an interview with OPT and that sometimes that needs to be done to refocus and maintain an intense pace, so I have been trying hard to live by that. I got through the final ball slam, yelled time, and heard Jerry yell out 6:34, the first one done. I was exhausted and started to walk it off. I had a lot going through my head: I was pumped that finished first, but disappointed I did not hit that class record or sub 6 min. I immediately started trying to figure out how I could improve my workout and time for next time. I immediately realized that I probably would not be able to do the WOD again with the Sumo Dead High Pull and I had originally thought.
We headed back in to work some skill work in a open gym format. I spent my time working on hanging (modified) deadlift with 85 or 95#. I worked through 4-5 sets of 10 reps. I feel like I am definitely improving my deadlift. I am constantly thinking about the little things, not rounding my back, pinching my shoulder blades, head up, deep breath-chest out, and most importantly push my butt out as I ride the bar up my body. I could always pull a lot of weight but I know I had the worst form and risked injury the way I deadlifted. My goal is to work on form at this weight for another week and then move up to 115# and hopefully go from the ground versus a modified deadlift.
As I was working on my deadlift there was a number of people working on muscle-ups. One of my 12 week goals is to complete 8 consecutive muscle-ups. I got my first muscle up two weeks ago right before I hurt my shoulder. Dr. Bills told me no overhead exercises and muscle ups definitely qualify for that since I start hanging below the rings. Anyhow, I was a little bit bummed that I couldn't work my muscle ups with Gar, Anthony, Adrieene and Harold. Anthony rocked it and set the bar high. He went from 1 muscle up to 5 consecutive muscle ups. I know I can do it and just need to work on the form and maintaining the false grip after the initial muscle up. Oh well, disappointed and frustrated. I can't wait to have my shoulder back to 100%. Hopefully this week and 3 consecutive days with Dr. Bills will help.
As for the Zone, I have found it easy to make the same lunch, Mexican Chicken Chili. It is just a combination of a few things that all are canned so the prep is extremely easy. I am on my third week of the Zone and feel pretty good. I am maintaining my bodyweight and definitely feel strong and don't have energy issues (for the most part). I think I may post my menu for each day on here, just to keep track and help myself. I have my last volleyball game tonight in Baltimore, which makes the Zone a little bit tough but I will eat my snack around 4pm and then have a protein shake around 8pm and then dinner when I get home unless I can manage something at the bar before the game.
I feel like I could write all day but need to stop and get some work done. Can't wait to hit it hard tomorrow morning, roll mid-day and then run my normal route to the mall and back tomorrow.
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