After a week on the road that saw a day of squats and a day of running, both of which felt more like rehab than training (such is the pain of starting over), I skipped the deep snow up north to visit with the family this weekend and settled for a quick visit to the local hill Monday morning.
Skin up Conifer
950 vertical feet, ~1 mile
26:32
(First road cut, 10:45, second 16:30, transition to ski 4:48).
Not bad for out-of-shape, as I used to consider a halfway decent time to be a half-hour. Only did a single lap and it was a balmy 30 degrees, so I didn't have my customary 10 pounds of water and extra gear on my back, although I do carry ~10 pounds of gear on each foot. The transition to ski time was pathetic. That needs practice before I do any rando racing.
Was fogged in at home this morning, so I didn't bring the camera. Too bad, since the sun started to break through and I could see for over 30 miles. Got to the bottom just in time to board the lift for a thoroughly enjoyable victory lap. Funny how quickly skiing comes back into my legs these days. The first day used to be an adventure until I finally got a seasons pass a few years ago. Good thing, because I've got my first downhill clinic Thursday.
Monday, December 14, 2009
Saturday, December 5, 2009
Core Training
Thursday, December 3rd workout - Remembering the diagnosis.
Warmup
Shoulder mobility - stretching, foam rolling, dislocates
When I attended Kelly Starrett's excellent workshop at CF Boston in September, I was held up as an example of someone with bad shoulder mobility. He had me trying doing an overhead squat, and he kept telling me to stop cheating. I quite simply could not hold the bar overhead without arching my back. His prescription 5-10 minutes of shoulder mobility work before doing any overhead work. Sometimes even that is not enough lately. Hopefully, things will improve as I build a routine incorporating kipping pullups, mobility work, OHS, and the like.
5 rounds:
Heavy Stuff
Press 5x3 85-95-105-115-115f
As soon as I finished thee fourth set, I knew I'd commited the classic alignment fault, because I could suddenly feel tenderness in my L1-T12 disc. I know the feeling from injuring it by catching some jerks with a hinge at that L-T joint. (Kelly Starret expands on this here.) This was just enough tenderness that I knew I lost tightness in the core trying to compensate for my limited shoulder mobility.
Metcon
Half Cindy
AMRAP 10:
Pushups failed me, like usual, only quicker this time.
Saturaday, December 5th workout - The Start of the Cure
Warmup
10 minutes carrying wood
5 minutes jump rope - no more than 6 consecutive DUs
Shoulder mobility work
5 rounds:
You can see the two problems working against each other here, limited shoulder mobility putting me at a less-than vertical body angle and a softening of the back to make my torso angle even less vertical. This is the classic upstream-downstream mobility issue that Kelly Starrett harped on in his Chasing Performance seminar - a mobility restriction in one part of the body leads to an even worse form issue elsewhere. (This is an amazingly useful analysis tool for a coach.) The solution is even more dedication to shoulder mobility (daily perhaps), and a corresponding effort to strengthen my core, not by situps and back extensions, rather by doing exercises that force me to work to hold my spine straight.
Heavy Stuff
Deadlift 3x5 - 225-275-310
That was harder than I remember, but my form was halfway decent.
Suitcase DL 3x3 each 95-115-135
KB Complex, 12K
One minute each:
Some folks like the pump they get after a day of bench press and curls (guess it looks good in the mirror), but I like the pump after a day of deadlifts. Walking around with a tight trunk just makes me feel strong. I won't be doing heavy deads every week, but I'll mix them in with snatch-grip DLs, unilateral DB/KB work, and the like. I've got hips that even after a few months off can move hundreds of pounds, but I spent those months slouched in front of a computer at work, so my spinal erectors got weak much faster. That's an imbalance I won't allow to get the best of me. The same goes for my mobility work. It's time to stretch.
Warmup
Shoulder mobility - stretching, foam rolling, dislocates
When I attended Kelly Starrett's excellent workshop at CF Boston in September, I was held up as an example of someone with bad shoulder mobility. He had me trying doing an overhead squat, and he kept telling me to stop cheating. I quite simply could not hold the bar overhead without arching my back. His prescription 5-10 minutes of shoulder mobility work before doing any overhead work. Sometimes even that is not enough lately. Hopefully, things will improve as I build a routine incorporating kipping pullups, mobility work, OHS, and the like.
5 rounds:
- 3 x 25# pullups
3 MU row-transition
- 10-second tuck L-sit on rings
3 press to headstand
Heavy Stuff
Press 5x3 85-95-105-115-115f
As soon as I finished thee fourth set, I knew I'd commited the classic alignment fault, because I could suddenly feel tenderness in my L1-T12 disc. I know the feeling from injuring it by catching some jerks with a hinge at that L-T joint. (Kelly Starret expands on this here.) This was just enough tenderness that I knew I lost tightness in the core trying to compensate for my limited shoulder mobility.
Metcon
Half Cindy
AMRAP 10:
- 5 pullups
10 pushups
15 squats
Pushups failed me, like usual, only quicker this time.
Saturaday, December 5th workout - The Start of the Cure
Warmup
10 minutes carrying wood
5 minutes jump rope - no more than 6 consecutive DUs
Shoulder mobility work
5 rounds:
- 3 HSPU
10-second frog stand
You can see the two problems working against each other here, limited shoulder mobility putting me at a less-than vertical body angle and a softening of the back to make my torso angle even less vertical. This is the classic upstream-downstream mobility issue that Kelly Starrett harped on in his Chasing Performance seminar - a mobility restriction in one part of the body leads to an even worse form issue elsewhere. (This is an amazingly useful analysis tool for a coach.) The solution is even more dedication to shoulder mobility (daily perhaps), and a corresponding effort to strengthen my core, not by situps and back extensions, rather by doing exercises that force me to work to hold my spine straight.
Heavy Stuff
Deadlift 3x5 - 225-275-310
That was harder than I remember, but my form was halfway decent.
Suitcase DL 3x3 each 95-115-135
KB Complex, 12K
One minute each:
- One-arm swing, right 31
Figure 8 forward 20
One-arm swing, left 33
Figure 8 backwards, 12 (That was silly.)
Clean and press, right 20
Halo, cross chop, alternate sides 22
Clean and press, left 17
Some folks like the pump they get after a day of bench press and curls (guess it looks good in the mirror), but I like the pump after a day of deadlifts. Walking around with a tight trunk just makes me feel strong. I won't be doing heavy deads every week, but I'll mix them in with snatch-grip DLs, unilateral DB/KB work, and the like. I've got hips that even after a few months off can move hundreds of pounds, but I spent those months slouched in front of a computer at work, so my spinal erectors got weak much faster. That's an imbalance I won't allow to get the best of me. The same goes for my mobility work. It's time to stretch.
Monday, November 23, 2009
Back to Basics
As I hinted in my last post, I've had some thinking to do - about how I want to approach my workouts and why I want to torture myself workout in the first place. I had some pretty concrete goals at the beginning of the year. I was in full-on CrossFit-for-CrossFit's-sake mode, training for the Games and shooting for some nice round numbers on my lifts. I had 20 - count them - 20 individual performance goals for 2009 (plus an equal number of intermediate goals). Having taken 3 months more-or-less off, it's safe to say that those goals haven't felt threatened much. (I met exactly one - in March, when I was not only in some of the best shape of my life but was well rested on account of getting too busy at work.)
I'm starting this cycle from a very different place. After a summer of playing with the kids, an autumn of Too Much Work, and recently a bout with the H1N1 flu, I'll be building from a conditioning base of not much better than zero. As such, it's too early to worry about how big I can get my squat this winter or how fast I can row 2,000m. First, I need to simply get in the habit of working out regularly and trying to regain lost capacities. It's not as much fun starting over as it is doing something new, when progress comes easily and each workout sparkles with the excitement of new accomplishments. Right now, however, it's time to swallow my pride and put up some sad-looking numbers and let the cold light of objectivity guide my training.
I'm starting this cycle from a very different place. After a summer of playing with the kids, an autumn of Too Much Work, and recently a bout with the H1N1 flu, I'll be building from a conditioning base of not much better than zero. As such, it's too early to worry about how big I can get my squat this winter or how fast I can row 2,000m. First, I need to simply get in the habit of working out regularly and trying to regain lost capacities. It's not as much fun starting over as it is doing something new, when progress comes easily and each workout sparkles with the excitement of new accomplishments. Right now, however, it's time to swallow my pride and put up some sad-looking numbers and let the cold light of objectivity guide my training.
Training for the Qualifiers burned me out on CrossFit for CrossFit sake. It would be one thing if I were training at an affiliate where I had people to push me through each workout, but not being a mainpager, running out to the garage each night and punishing myself to trim a couple seconds or add a couple pounds had lost it's appeal. Still, laying around on the couch at night wasn't exactly the best programming I've come up with either.
In need of a goal, I decided I'd train for the ski season. Skiing is by far my favorite sport, and it was a day of ski touring in the White Mountains that convinced me to take up CrossFit in the first place. Therefore, it seems the perfect object for my current training. To make it more interesting for me, I'm entering a weekly race series (giant slalom) and will enter a couple of randoneering races (climbing and descending a mountain - usually multiple times). I've never ever raced gates before and my alpine ski touring has not been a timed venture, so I don't have a great benchmark for performance, but having quantitative measures of performance will raise the stakes on my training and force me to be objective about my strengths and weaknesses for my chosen sport. Programming objectively for a sport rather than to get better at working out will be a new challenge for me, and I'm looking forward to it.
For downhill racing, squats are king. I became a better skier over the summer when I did Starting Strength, simply by virtue of being stronger in a deep squat. Obviously, then, squats will be a part of the new program, but what else do I include? Backcountry skiing is primarily an endurance sport - cardiorespiratory endurance and muscular stamina. When alpine touring, I have ~9 pounds strapped to each foot and 10-30 pounds on my back. That adds up over the course of day. There are programs out there that cater to backcountry skiers (e.g., Rob Shaull's mountain athlete site), but those are designed for the long, slow haul of mountaineering. I'm not about to load up on hour-long chippers every day to develop improved slogging ability. That would only rob me of explosiveness and pure strength I want for the downhill (and for the All-Important Stupid Human Tricks that make being fit fun).
Still, I'll be doing more of the dreaded AMRAP 20 thing. When I'm in the gym, I vastly prefer programs like Greg Everett's Cathletics program that combine olympic lifting and short, sharp metcons. Those kind of workouts still have their place, because downhill skiing places tremendous demands on explosiveness, agility, and anaerobic work capacity. Long metcons are not my favorite for general fitness, but they fit my needs for now. They'll include power endurance workouts, workouts that simultaneously tax core strength and work capacity (think DLs and running), and sport-specific aerobic sufferfests (timed ascents at my local ski area).
More immediately, however, I need to work the basics. I need to get comfortable lifting heavy weights again; I need to rebuild my gymnastics capacities, and I need to diligently improve my mobility, both to recover from recent and old injuries and to fight off the decline of old age. This weekend was dedicated primarily to the first of those. To accomplish the latter, I'm going to have to get creative and be diligent in using my time away from the gym.
Saturday, November 21, 2009
Coming off the flu and not wanting a Fran cough to cause a relapse, I started off with a pure strength workout. The weights weren't great, but I have to start somewhere.
Warmup
3 rounds swinging Cindy:
- 5 Chinups
10 Pushups
15 squats
20 KB swings, 12K
RDL 45x5
Heavy Stuff
Deadlift 135x5, 185x3, 225x2, 275x3, 300xx, 310x3
Max strict dips 8
November 22, 2009
I just said that I'm not a mainpager, but today's workout was just the ticket - a squat-centric workout with an aerobic component, but long enough and heavy enough that I could pace myself without taking my flu-abused lungs into the sort of deep respiratory distress that a shorter, lighter metcon would produce.
Warmup
CFCC Mobility drills
Hip mobility
Strict CFWU
- 10 DH pullups
8 strict dips
6 strict KTE
10 mountain climbers
3 burpees
Metcon
AMRAP 20:
- 25 burpees
15 Back squat, 173# (BW)
Felt pretty bad about this performance as I slogged through it. I carefully worked my way through the squats, concentrating on holding a tight core after a sloppy first squat in round two. I sometimes dogged it on the burpees, but I still felt well spent afterwards. For a post flu metcon, simply lasting 20 minutes is a good enough performance for me, and the soreness I feel today seems about right for where I am in the workout cycle.
Now the part that's been the hardest for me lately - keeping it up during the week.
Thursday, September 10, 2009
The Law of Conservation of Momentum
A body in motion tends to stay in motion. A body at rest tends to...
Maybe you all are a bunch of CrossFit freaks, who can take a week or two off for work or vacation and jump right back into the daily sufferfest, but I'm a creature of habit. I do best when I'm out there four to five days every week without fail - even if that means interrupting a vacation to cobble together a workout using a rock, a tree stump, and my running shoes one day and then doing some sort of inverted burpee creation in my hotel room the next. If I miss three days in a row, I'm still ready to get after it. Any more than that - missing a week or being inconsistent for a month, and I start gravitating toward the couch instead of the gym, because the truth is effective training hurts. Since my allergy to pain has been acting up, my couch has gotten more of a workout this summer than I have.
I've turned into a weekend warrior, as I either work into the evenings during the week or take some down-time after working too much the previous day. Being a weekend warrior isn't too bad, if the activity you pursue is familiar. It's sort of the opposite of training. You do activities that keep you from losing all physicality, but you don't develop new capacities. At the same time, you don't hurt yourself. Of course, if you do CrossFit as a weekend warrior, where the activity is constantly varied, things don't work out quite so well.
After a summer, where my workouts have more often been days at the beach and looked like this:
3 rounds of 10-15 minutes:
Carry 4-year-old daughter and lift over waves that break from chest to head high;
Rest as needed between rounds.
or
Bike 11.25 miles with 1,000 vertical feet of climbing
42:18
rather than this:
Warmup
3 rounds Cindy+20 KB swings
Heavy Shit
Deadlift 135x5, 215x3, 265x2, 305x1, 320x3, 330x3, 305x3
Metcon
Quarter Gone Bad
5 rounds (0:15 on, 0:45 off)
- 135# Thruster 4-4-5-5-4
58# Pullup 3-1-3-2-1
Burpee 7-5-6-5-7
I found myself nursing a couple of injuries - a groin injury that developed from squatting heavy, on a day I needed extra warmup and didn't take the time for it, and a wrist injury I picked-up trying to jump back into a PMenu cycle after 3 weeks off. The former is manageable. After six weeks, I'm pretty sure the latter will require medical intervention.
I won't be olympic lifting anytime soon, but there's plenty that I can do to keep myself in motion. First, I need to figure out how to get myself in motion. Sure, there's the "Just-do-it" approach, but that doesn't do much for me. I need a program to follow. I've had good luck with my own (at least the sticking with it part, if not always the results), so I'm not shopping around for the latest fad, whether that's CF Football, MaxFit, or OPT. I need to figure out a program that works for my nutty schedule, but more importantly, I need to figure out what the hell I'm training for.
The blog header reflects this ambiguity. I'll tackle this big question next. How about the three or four of you who read these ramblings? What are you training for? I'm sure you've seen this question dozens of times, and I've had good answers in the past. They just don't work for me at the moment.
Monday, August 3, 2009
Fitness and the summer party season
It's funny. Summer has always been the season of activity for me. Before I became an avid skier or saw the inside of a gym on a regular basis, I used to waste away in winter and put on muscle and get fit during the summer, just by doing whatever fun activities came up - swimming, biking, running around with some sort of ball. Now that my daylight hours are filled with work and summer weekends usually involve driving-off somewhere for a birthday party, reunion, vacation, holiday get-together, etc., it's actually more of a challenge to fit fitness in. I'd like to be out biking, hiking, and generally playing around, but aside from bringing the kids to the beach a few times, there's been precious little of that sort of activity.
I decided I need to get back to what got me into CrossFit in the first place, the simplicity of squeezing in a short, brutal workout into an otherwise busy schedule. I'll go for the long ride or hike when I get the chance, but this past week I got smart about setting expectations, and as a result, my follow-through was much better. I'm still itching to run up Mt. Monadnock (and might this week), but for now, these sorts of efforts will do quite nicely to get my groove back.
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Two days at CF Rochester:
Saturday, 7/25/2009
Metcon
Fight Gone Bad - 237
One point worse than last summer's effort. I went out strong, gassed and crashed, but that was the plan - shock the system, see what it could do, and fight to hold on. Did my post-workout flop after two rounds, stood-up and staggered through a pathetic third round. Wish I had the numbers to illustrate the severity of the drop-off. Can't wait to do this again, when I've got the conditioning back. Too bad it won't be at CFR, where I've done this twice and wouldn't mind getting a little redemption.
Monday, 7/27/2009
Warmup
3 rounds:
Row 250m
25 DUs (just enough to start to get it again, but no more than 11 consecutive)
Heavy stuff
OHS 45x5, 75x5, 95x5, 125x5x2, 135x5x2
I ran out of time for the last set and wanted more weight, but I kept redoing weight, because my stability was off. I easily got a new max on these a week prior, but I'd rather pile up some reps at a higher percentage of that than increase my max (on the OHS at least).
Metcon
Death by Burpee Pullup
One half-second shy of 9 rounds
I've gone soft. I was only too happy to quit.
Tuesday, July 25, 2008
Just the heavy stuff
Clean and jerk 150x1x4
Clean pull 215x3x3
Clean DL 235x3x3
Back squat (high bar) 245x3, 235x3x4
Got a little wobbly at the end of the first set and dropped weight. Wobbly on the last rep, too. Still, it's good to see the base strength holding-up pretty well through extended periods of inactivity.
Wednesday, July 26, 2009
45 minutes of ultimate frisbee - Yay, something fun.
Saturday, August 1, 2009
The big test of my commitment. After a family gathering which included a slice of pizza, a beer, and some blueberry pie with ice cream, I shook off the carb lazies and put in a decent effort on something I've been meaning to try (posterior-chain-dominant weightlifting and biking). Can't wait to try a version of this at home with a barbell, my own bike, and a 2-mile loop that includes a steep 200-foot wall. The question, can I crank up the hill, after doing heavy deads?
Metcon
3 rounds:
1 mile bike
50 KB swings, 1.5-pood
16:24
Sunday, August 2, 2009
Metcon
3 rounds:
Run 400m
8 Curtis Ps, 40# DBs
(Hang squat clean, alternating lunges, push press)
8 Fingertip pullups
14:12
Redid this one, because I'd done it at my parent's house in May 2008 and wanted a direct comparison. As I gassed during the 2nd set of Curtis Ps, I thought I might not do much better than match my old time, but the runs went better and I pushed through the last set pretty determinedly. I was doing a metcon-free Starting Strength cycle last time around, so it was good to finish well before the old 16:55 mark.
Got off to the beach for a little body surfing and a whole lot of playing with the kids in the surf.
------------------------------------------
Time for a day off, then some heavy lifting, and if I can keep it up through the week (perhaps get in that run up Monadnock), I'll call myself back in the game. Either way, I'll post pics next time. I promise.
I decided I need to get back to what got me into CrossFit in the first place, the simplicity of squeezing in a short, brutal workout into an otherwise busy schedule. I'll go for the long ride or hike when I get the chance, but this past week I got smart about setting expectations, and as a result, my follow-through was much better. I'm still itching to run up Mt. Monadnock (and might this week), but for now, these sorts of efforts will do quite nicely to get my groove back.
--------------------------------------
Two days at CF Rochester:
Saturday, 7/25/2009
Metcon
Fight Gone Bad - 237
One point worse than last summer's effort. I went out strong, gassed and crashed, but that was the plan - shock the system, see what it could do, and fight to hold on. Did my post-workout flop after two rounds, stood-up and staggered through a pathetic third round. Wish I had the numbers to illustrate the severity of the drop-off. Can't wait to do this again, when I've got the conditioning back. Too bad it won't be at CFR, where I've done this twice and wouldn't mind getting a little redemption.
Monday, 7/27/2009
Warmup
3 rounds:
Row 250m
25 DUs (just enough to start to get it again, but no more than 11 consecutive)
Heavy stuff
OHS 45x5, 75x5, 95x5, 125x5x2, 135x5x2
I ran out of time for the last set and wanted more weight, but I kept redoing weight, because my stability was off. I easily got a new max on these a week prior, but I'd rather pile up some reps at a higher percentage of that than increase my max (on the OHS at least).
Metcon
Death by Burpee Pullup
One half-second shy of 9 rounds
I've gone soft. I was only too happy to quit.
Tuesday, July 25, 2008
Just the heavy stuff
Clean and jerk 150x1x4
Clean pull 215x3x3
Clean DL 235x3x3
Back squat (high bar) 245x3, 235x3x4
Got a little wobbly at the end of the first set and dropped weight. Wobbly on the last rep, too. Still, it's good to see the base strength holding-up pretty well through extended periods of inactivity.
Wednesday, July 26, 2009
45 minutes of ultimate frisbee - Yay, something fun.
Saturday, August 1, 2009
The big test of my commitment. After a family gathering which included a slice of pizza, a beer, and some blueberry pie with ice cream, I shook off the carb lazies and put in a decent effort on something I've been meaning to try (posterior-chain-dominant weightlifting and biking). Can't wait to try a version of this at home with a barbell, my own bike, and a 2-mile loop that includes a steep 200-foot wall. The question, can I crank up the hill, after doing heavy deads?
Metcon
3 rounds:
1 mile bike
50 KB swings, 1.5-pood
16:24
Sunday, August 2, 2009
Metcon
3 rounds:
Run 400m
8 Curtis Ps, 40# DBs
(Hang squat clean, alternating lunges, push press)
8 Fingertip pullups
14:12
Redid this one, because I'd done it at my parent's house in May 2008 and wanted a direct comparison. As I gassed during the 2nd set of Curtis Ps, I thought I might not do much better than match my old time, but the runs went better and I pushed through the last set pretty determinedly. I was doing a metcon-free Starting Strength cycle last time around, so it was good to finish well before the old 16:55 mark.
Got off to the beach for a little body surfing and a whole lot of playing with the kids in the surf.
------------------------------------------
Time for a day off, then some heavy lifting, and if I can keep it up through the week (perhaps get in that run up Monadnock), I'll call myself back in the game. Either way, I'll post pics next time. I promise.
Monday, July 20, 2009
Extremism
Extremism in the defense of gluttony is no vice. - Fred Goldwater (Barry's fat brother)
I have to face it - I'm an extremist, but I do it in phases. I go to college and party like a mad man, barely graduating on time. I clean up my act, take up biking and log 100s of miles a week for years. I take up serious chess, studying for hours each night, enter tournaments and don't do half-bad. I get back into martial arts in grad school and hardly miss a class in two years. I start a career and go a year before I take two days in a row off. I buy a house and occupy my weekends and evenings fixing it up a little at a time. I take up a healthy paleoish diet and don't eat sugar or grains for two months. I get on a roll with my CrossFit training and get myself into shape for the Games Qualifiers.
Then, I let work take over my life, and I all but stop working out. I could have spent evenings in the motel room getting in some training. I couldn't have continued balls-to-the-wall, but I could have done something. Instead, I was focused on work and I let my metcon and my diet slip. Even as my schedule has eased, I've had a tough time jumping back into a decent workout routine. I'll get in a good week with workouts and diet, and then it slips. Sure, I've had some good excuses to let things slip, a busy week in the office, vacation, minor injuries, but the pattern is clear. I'm not jumping back into the CrossFit routine, quite simply, because the workouts suck. I'm avoiding the pain.
It's not all bad. I've been enjoying myself, and while my metcon suffers and I've lost a little ROM and CF-specific strength, my overall strength is still decent. I don't intend to jump with both feet into Serious Training or Strict Dieting. It's more important for me to learn to balance the competing interests of family, work, fitness, and fun, but, I offer this little what-have-you-done-for-me-lately post as a means of both catching up on things and restarting my blog in hopes of keeping myself honest in that pursuit of balance.
The notion is to do a mix of oly lifting, gymnastics, and outdoor workouts, whether that be hiking and biking, or tire-flipping and sandbag carrying. I'm figuring a 2-on, 1-off approach would be ideal, as far as recovery and schedule go. We'll see.
----------------------------------
A few highlight since I last checked in a month ago.
Don't get me wrong. I've enjoyed myself and feel good about that. It's the balance I'm seeking. A trail run, some squat cleans, and some muscle-ups would have fit in well with my vacation, if I just got off my ass in the morning.
A few photos:
Marconi Beach
Skaket Beach
whale watching
general vacationing
----------------------------------------
My July CF workout (the only one thus far) - Saturday July 18, 8:30 a.m.
Warmup
5:00 Jump rope (double unders not quite there, but they'll be back)
Shoulder mobility
Hip mobility (adductor still not happy with me - even after 3 weeks off)
Heavy stuff
Overhead squat 45x5x2, 95x3, 125x2, 145, 155, 165, 175 (PR)
Muscle snatch 75x3, 95x2, 115x2, 125, 135, 135f (matched PR)
Power snatch 135 x1 x4
I had more in me on the OHS, but I didn't want to risk wobbling about at the bottom and tweaking my slow-to-heal groin injury. Good to know that my solid winter training is still carrying over.
Metcon
3 rounds:
A bit too many pullups for the first day back in three weeks. Shoulder mobility is way down and I can't straighten my arms fully. Hopefully, the latter will mend itself by tomorow. I won't be doing pullups or going overhead, I suspect, but it would be good to not feel I need to marshall my recovery resources to tend to an injury.
--------------------------------
While on the topic of extremism, I stopped off at a Whole Foods on my way back from Rhode Island yesterday and picked up the a nice sampling of the four food groups: beef, lamb, pork, and chicken. The latter three spent the evening on my smoker. (Can't let the diet slip as much as the workouts, or I'll really suffer.
I have to face it - I'm an extremist, but I do it in phases. I go to college and party like a mad man, barely graduating on time. I clean up my act, take up biking and log 100s of miles a week for years. I take up serious chess, studying for hours each night, enter tournaments and don't do half-bad. I get back into martial arts in grad school and hardly miss a class in two years. I start a career and go a year before I take two days in a row off. I buy a house and occupy my weekends and evenings fixing it up a little at a time. I take up a healthy paleoish diet and don't eat sugar or grains for two months. I get on a roll with my CrossFit training and get myself into shape for the Games Qualifiers.
Then, I let work take over my life, and I all but stop working out. I could have spent evenings in the motel room getting in some training. I couldn't have continued balls-to-the-wall, but I could have done something. Instead, I was focused on work and I let my metcon and my diet slip. Even as my schedule has eased, I've had a tough time jumping back into a decent workout routine. I'll get in a good week with workouts and diet, and then it slips. Sure, I've had some good excuses to let things slip, a busy week in the office, vacation, minor injuries, but the pattern is clear. I'm not jumping back into the CrossFit routine, quite simply, because the workouts suck. I'm avoiding the pain.
It's not all bad. I've been enjoying myself, and while my metcon suffers and I've lost a little ROM and CF-specific strength, my overall strength is still decent. I don't intend to jump with both feet into Serious Training or Strict Dieting. It's more important for me to learn to balance the competing interests of family, work, fitness, and fun, but, I offer this little what-have-you-done-for-me-lately post as a means of both catching up on things and restarting my blog in hopes of keeping myself honest in that pursuit of balance.
The notion is to do a mix of oly lifting, gymnastics, and outdoor workouts, whether that be hiking and biking, or tire-flipping and sandbag carrying. I'm figuring a 2-on, 1-off approach would be ideal, as far as recovery and schedule go. We'll see.
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A few highlight since I last checked in a month ago.
- Figuring out double unders (conceptually at least) - PR of 22 consecutive
Front squat PR 245# (but I had this one in the bag already)
Oly lifting and sandbag & tire-flipping metcons with John Barney
Don't get me wrong. I've enjoyed myself and feel good about that. It's the balance I'm seeking. A trail run, some squat cleans, and some muscle-ups would have fit in well with my vacation, if I just got off my ass in the morning.
A few photos:
Marconi Beach
Skaket Beach
whale watching
general vacationing
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My July CF workout (the only one thus far) - Saturday July 18, 8:30 a.m.
Warmup
5:00 Jump rope (double unders not quite there, but they'll be back)
Shoulder mobility
Hip mobility (adductor still not happy with me - even after 3 weeks off)
Heavy stuff
Overhead squat 45x5x2, 95x3, 125x2, 145, 155, 165, 175 (PR)
Muscle snatch 75x3, 95x2, 115x2, 125, 135, 135f (matched PR)
Power snatch 135 x1 x4
I had more in me on the OHS, but I didn't want to risk wobbling about at the bottom and tweaking my slow-to-heal groin injury. Good to know that my solid winter training is still carrying over.
Metcon
3 rounds:
- 100m run
10 broad jumps
20 pullups
A bit too many pullups for the first day back in three weeks. Shoulder mobility is way down and I can't straighten my arms fully. Hopefully, the latter will mend itself by tomorow. I won't be doing pullups or going overhead, I suspect, but it would be good to not feel I need to marshall my recovery resources to tend to an injury.
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While on the topic of extremism, I stopped off at a Whole Foods on my way back from Rhode Island yesterday and picked up the a nice sampling of the four food groups: beef, lamb, pork, and chicken. The latter three spent the evening on my smoker. (Can't let the diet slip as much as the workouts, or I'll really suffer.
Tuesday, June 16, 2009
Affiliate hopping
One of the advantages of having to travel for work (even if it isn't that far) is that I get to bop about New England visiting different affiliates. The travel really only started recently, and I'm just getting caught on to the possibilities for expanding my garage CF perspective. Meetings in Boston and Hartford on consecutive days got me to Revolution CrossFit in Boston and CrossFit Persevere in Glastonbury. These two affiliates couldn't be more different.RevFit is a globo gym with the shiniest of fitness machines and a CrossFit room. Some marketing guru named it "The Pit" since I was last there, although it only feels that way if you close the garage door to the room and let the sweat build-up. It's got your full array of CF trappings, bars, bumpers, nice pullup bars, rings, KBs, rowers, Dynamax balls, jump boxes, etc. The one thing missing from RevFit - a CrossFit trainer providing feedback. There's just a group of athletes who mostly follow the mainpage WOD, except on Thursdays when a trainer does lead a workout or during an fundamentals class, when all the regulars get kicked out of the pit and exiled to the land of chrome gym furniture to complete their workouts. Last night was just such a night. It's not the gym's fault. We were strength training and happily shooting the shit while we rested between sets and didn't get to our metcon before they began their fundamentals class. Thus, our metcon was done in an open space amidst the chrome-plated furniture of Globoland. We lined up three barbells and did our burpees right in front of the person DLing behind us (watch those fingers, kids).
Most of the RevFit regulars were languishing on the IR. Laura was still recovering from her marathon and limited to upper-body work; Sharon was visibly pained by a neck ailment; and Chris was suffering a nasty cold. Thankfully, Renee was going strong, and Samantha Aurelio was also visiting from out of town, so we got in a good workout together. They did a modified CrossFit Football WOD, and I did most of it plus some ring work.
Sam showed off her one-armed handstand, which got me inspired to try some gymnastics stuff. My press handstand was working well, although I've still got some work to do to hold that freestanding handstand consistently. Apparently the oly work has helped my flexibility, because I sure as heck haven't been doing passive stretching). My front and back lever progressions were suprisingly good, too, given that all I've been working with any regularity is skin the cats, L-hangs, and MU progressions. (It's always good to have your skilz working when it's time to show-off. ) The most impressive showing-off, however, was Sam's ATG squat. She quietly added 5# to her 5RM, while retaining rock solid form throughout. She easily has another 10# in her.
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RevFit Workout - Monday, June 15, 2009
Warmup
Hip and shoulder mobility
10 C2B pullups
5 L-pullups
10 ring dips
Skill work
5 Skin the cat to hollow hang to L-sit
2 failed MUs
1-arm handstands against wall
2 press handstands (first strict straight-arm press HS in a long time )
pike back lever - 5 seconds x2
one-leg-extended front lever - 5 seconds, 3 seconds
Heavy stuff
Press 45x5, 70x5, 95x3, 115x3, 120x3, 125x2+f, 122.5x3, 122.5x1 (burned out from too much ring work between sets)
125 is my prior 3RM, so this isn't bad. Overhead strength still needs attention, given the low numbers overall, but my loss of strength is not as grim as I thought.
Metcon
5 rounds:
- 5 Deadlift, 275#
7:05
Last time out was 6:26, so this isn't great. I should have checked my log-book before starting, and maybe I could have pushed closer. Metcon probably isn't good enough to take 40 seconds off, but 20 was certainly doable, even though I was thoroughly gassed here.
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In contrast to RevFit, CrossFit Persevere is a spartan setup - no showers (yet), no shiny chrome machinery, no internet/juice-bar cafe, no after-work crowds either on this particular day. They do have a sweet, new pullup bar, on which to do flying pullups, however, climbing one bar to the next four times until you've gone from 8 to 15 feet above the ground. (I stuck to the lower two rungs, thankyouverymuch).
Where RevFit had an array of globogoers gawking at the three of us doing DLs for time (I'm sure the 275# thump helped draw attention), CFP had two coaches there to encourage (i.e., yell at) me to fight through the pain and complete my WOD. Kim Malz, aka fitmom, is co-owner of CFP. She has a tremendous energy that is reflected in her athletes and her performance. Kim qualified for the CF Games in Aromas, less than two years after her cancer diagnosis. As inspiring as that story is, you should have seen her work her way from 24th overall at the Qualifiers to 5th, by charging through the brutal final workout. The kind of fighting spirit she showed in the workout clearly goes a long way in life. It's hard to wimp out on a workout with that kind of example cheering you on.
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CrossFit Persevere Workout - Tuesday, June 16, 2009
Warmup
Pullups
Hip mobility
2 muscle ups (felt good enough that I put them in a metcon for the first time ever)
Burgener clean warmup
Metcon
Nasty girls
3 rounds:
- 50 squats
7 muscle ups (switched to jumping MUs after one round plus 2 reps & 5 failed reps)
10 hang power cleans, 135#
Felt good to finally use muscle ups in a metcon. The 11 MUs are by far the most muscle ups I've done in one session. How it is I go from zero MUs one day to 11 the next escapes me entirely. I'll just keep working these and hope they don't go away again.
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