I woke up bright and early to meet my brother for a 5k at 7am. Slammed a Zone Bar and got to his place right on time. We ran a course that we had run before to see if we had improved.
AM: 5k
24:43
Well, did we get a faster time? No, actually slower by 23 seconds. Did we improve? Yes, and I will tell you why. For the last 400m we damn near sprinted the whole way. After the run was over we didn't feel nearly as tired as we had from the previous attempt at this course, plus I smoked my PM WOD that I will get to in a minute. I realize that, since I am so untrained in running, I am not very good at pacing myself. I tend to run at the same pace for the whole time, every time. Now that I am in better running shape I should pick up the pace during the run. Since I was able to sprint at the end, it tells me that I could have used a little more gas to get my speed up in lets say, the first two miles. Regardless, this run is mostly uphill, especially the last mile and a half which is nearly all uphill. We were satisfied with our result.
PM: "Angie"
100 Pull ups- 4:36
100 Push ups- 5:57
100 Sit ups- 4:07
100 Squats- 2:34
Total time: 17:14 (PR)
Nothing like improvement. My push ups were the story here. I was (4) seconds faster on the pull ups, (3:43) faster on the push ups, (27) seconds slower on the sit ups and (30) seconds slower on the squats. These slower times are understandable due to my improvement on the push ups. Although, I think I could have gone faster on the squats. My pull ups were broken up 20-15-10-10-10-10-13-12, Push ups were sets of ten until the last 40, then they were more like sets of 5 and 3. The sit ups (with Ab-Mat and anchored feet) were very erratic sets. Some sets of 30 other sets 0f 10. I just tried not to rest for more then 3 seconds. The squats were 50-10-10-30. My overall improvement was (2:50).
Thursday, November 19, 2009
Wednesday, November 18, 2009
Groggy
Today I woke up completely out of it. I don't remember ever really feeling this way. I forgot to brush my teeth, bring an avocado to work and move my fish from the freezer to the refrigerator to thaw. I was in slow motion all day. I cant really pinpoint the reason. I felt healthy and rested, maybe I was still feeling the effects of a 44 min shitfest from Sunday. Who knows?
5 rounds
15 95lb push jerk
15 L pull ups
13:51
Well, needless to say my workout was not done with my usual vigor. I wasn't really concerned with form today, just about completion. The L pull ups were very sloppy and not strict. I finished every rep in an L position but I basically brought my legs into a pike on my way up, using it as a kip. They are a technique that is certainly a weakness of mine. I did most in sets of 1, some in sets of 2 and I started off with a set of 5. I used the supine grip for 80% of the pull ups. The prone grip became to difficult as I got tired. I did all of the push jerks unbroken. I think my performance would have been even worse (although it wasn't bad) if I did not get a good warm up in beforehand. I rowed 500m at 85%, then did 100 double unders in 2:09 and a set of 5 HSPU's, dome to floor. My double unders have come so far and I really feel comfortable with them. Although, I seem to consistently lose my rhythm around the 25 rep mark. I think this is probably around the time where fatigue sets in enough to break down my form. I have noticed in the past that as I continue to do double unders, they get better as I get warmer. Today was not the day to test that theory.
5 rounds
15 95lb push jerk
15 L pull ups
13:51
Well, needless to say my workout was not done with my usual vigor. I wasn't really concerned with form today, just about completion. The L pull ups were very sloppy and not strict. I finished every rep in an L position but I basically brought my legs into a pike on my way up, using it as a kip. They are a technique that is certainly a weakness of mine. I did most in sets of 1, some in sets of 2 and I started off with a set of 5. I used the supine grip for 80% of the pull ups. The prone grip became to difficult as I got tired. I did all of the push jerks unbroken. I think my performance would have been even worse (although it wasn't bad) if I did not get a good warm up in beforehand. I rowed 500m at 85%, then did 100 double unders in 2:09 and a set of 5 HSPU's, dome to floor. My double unders have come so far and I really feel comfortable with them. Although, I seem to consistently lose my rhythm around the 25 rep mark. I think this is probably around the time where fatigue sets in enough to break down my form. I have noticed in the past that as I continue to do double unders, they get better as I get warmer. Today was not the day to test that theory.
Monday, November 16, 2009
"Eva"
I did "Eva" once before and it took me a long time, it was real sloppy and I regretted it after.
I think Coach Glassman thought of this workout one day when he was pissed off. There is no reason this should be more than three rounds and it wouldn't be unrealistic for it only to be one round. But no, it is five grueling rounds of pain and anguish. Last time I did this workout, probably in May, the running was a real factor in decreasing my endurance. I hope that since my running has improved, I will be able to use that time as a bit of a recovery from the swings and the pull ups.
"Eva"
5 rounds
800m run
30 kettlebell swings, 2 pood (70lbs)
30 pull ups
44:00 (PR)
I am A) glad it is over and B) very satisfied with my time! I PR'd by 6 min and 34 seconds (last time was 50:34). I was shooting for sub 45 and I accomplished my goal. This is one of those workouts that it is really hard to stay focused in rounds 1-3. Knowing that there is so much left really puts doubt into your head. I just kept a steady pace. The run was not nearly as bad as it was in the past. The route I took was around the gym (800m and change) and is pretty hilly. There are two long gradual down hills, one gradual uphill and one 50yd steep uphill around the 600m mark (not to mention all of the oblivious people taking up the whole sidewalk, staring at me with a look of either confusion as to whether or not I am coming towards them or confusion as to whether or not I am going to run in the grass. MOVE THE FUCK OVER! SHIT SON!). Sorry, but I just don't get the inconsideration of society. I feel like pulling a Josh Everett and just running through them. ANYWAYS, the swings scared me the most, 70 lbs is a lot to swing over your head. These will make or break your time. They are taxing on the legs, grip, mind and core. I split the first three rounds up 15-15, the fourth 18-12 and the fifth 22-8. Pull ups are usually a non-issue but I knew they would give me fits today. I could really notice the fatigue in my core after the swings, plus, my grip was struggling. I paced these out as well, for the first three rounds I did 10-10-10, the fourth 12-10-8 and the final round 15-6-9. To be honest it wasn't as bad as I remember, this is obviously due to the fact that I am in better shape. Don't get me wrong, it was awful, but I felt worse during the Filthy Fifty. It really requires a lot out of you mentally. Thinking about how much more you have left can drive you insane. Focusing on the task at hand is key.
I have to give a shout out to my main man Ben, all 145 lbs of him. When I walked into the gym before starting "Eva," I sat down with the CFDC crew who had just finished class and chatted for a minute. I jokingly asked them "who wants to do "Eva" with me?" I damn near got slapped by Maiko #2, and then, from over in the corner, Ben racks his bar that he had just finished using for back squats, and says "I'll do it with you." I was shocked. I have a lot of respect for Ben, he has good form and skills. My respect rose after he decided to join me (FYI a 70 lb kettelbell is about half of his body weight). Ben had never done "Eva" before and it was a real struggle for him but he finished in a little over an hour. Mad props to that man. It took me 3 days to get my cunning up enough for this WOD, it took him 3 seconds. Thrive on brother.
I think Coach Glassman thought of this workout one day when he was pissed off. There is no reason this should be more than three rounds and it wouldn't be unrealistic for it only to be one round. But no, it is five grueling rounds of pain and anguish. Last time I did this workout, probably in May, the running was a real factor in decreasing my endurance. I hope that since my running has improved, I will be able to use that time as a bit of a recovery from the swings and the pull ups.
"Eva"
5 rounds
800m run
30 kettlebell swings, 2 pood (70lbs)
30 pull ups
44:00 (PR)
I am A) glad it is over and B) very satisfied with my time! I PR'd by 6 min and 34 seconds (last time was 50:34). I was shooting for sub 45 and I accomplished my goal. This is one of those workouts that it is really hard to stay focused in rounds 1-3. Knowing that there is so much left really puts doubt into your head. I just kept a steady pace. The run was not nearly as bad as it was in the past. The route I took was around the gym (800m and change) and is pretty hilly. There are two long gradual down hills, one gradual uphill and one 50yd steep uphill around the 600m mark (not to mention all of the oblivious people taking up the whole sidewalk, staring at me with a look of either confusion as to whether or not I am coming towards them or confusion as to whether or not I am going to run in the grass. MOVE THE FUCK OVER! SHIT SON!). Sorry, but I just don't get the inconsideration of society. I feel like pulling a Josh Everett and just running through them. ANYWAYS, the swings scared me the most, 70 lbs is a lot to swing over your head. These will make or break your time. They are taxing on the legs, grip, mind and core. I split the first three rounds up 15-15, the fourth 18-12 and the fifth 22-8. Pull ups are usually a non-issue but I knew they would give me fits today. I could really notice the fatigue in my core after the swings, plus, my grip was struggling. I paced these out as well, for the first three rounds I did 10-10-10, the fourth 12-10-8 and the final round 15-6-9. To be honest it wasn't as bad as I remember, this is obviously due to the fact that I am in better shape. Don't get me wrong, it was awful, but I felt worse during the Filthy Fifty. It really requires a lot out of you mentally. Thinking about how much more you have left can drive you insane. Focusing on the task at hand is key.
I have to give a shout out to my main man Ben, all 145 lbs of him. When I walked into the gym before starting "Eva," I sat down with the CFDC crew who had just finished class and chatted for a minute. I jokingly asked them "who wants to do "Eva" with me?" I damn near got slapped by Maiko #2, and then, from over in the corner, Ben racks his bar that he had just finished using for back squats, and says "I'll do it with you." I was shocked. I have a lot of respect for Ben, he has good form and skills. My respect rose after he decided to join me (FYI a 70 lb kettelbell is about half of his body weight). Ben had never done "Eva" before and it was a real struggle for him but he finished in a little over an hour. Mad props to that man. It took me 3 days to get my cunning up enough for this WOD, it took him 3 seconds. Thrive on brother.
Sunday, November 15, 2009
Legs Are Tight
As I expected, yesterday really took a toll on my body. I feel pretty run down, my legs are real tight and getting sorer by the second! Today I am going to take it easy, I need to save something for "Eva" tomorrow :o
Power Clean & Jerk
10x1 185 lb
21-15-9
Deadlift, 185 lb
Ring Dips
Double Unders
5:32
I wanted to work on my push jerk so I decided to take my time on the skill work. It went well although I failed the jerk on two reps. It was a combination of fatigue and poor form. Following this I did a short met-con that was just enough to get my heart rate up. The DL's and the double unders were unbroken, the dips were split into 12-9, 8-7 and 9. Time to foam roll and rest for the remainder of the day. Gonna attempt "Eva" tomorrow which is really gonna suck!
Power Clean & Jerk
10x1 185 lb
21-15-9
Deadlift, 185 lb
Ring Dips
Double Unders
5:32
I wanted to work on my push jerk so I decided to take my time on the skill work. It went well although I failed the jerk on two reps. It was a combination of fatigue and poor form. Following this I did a short met-con that was just enough to get my heart rate up. The DL's and the double unders were unbroken, the dips were split into 12-9, 8-7 and 9. Time to foam roll and rest for the remainder of the day. Gonna attempt "Eva" tomorrow which is really gonna suck!
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