So, I am not quite sure what is going on with me but I don't think its bad. Either I am becoming accustomed to heavier workload and my recovery is exactly where it needs to be or I am not pushing myself hard enough. Basically, I have been increasing the weight in each WOD and doing two-a-day, but, my body does not feel worn out. I feel like I could do some three-a-days. I know I am not pushing myself to the max every workout but I am still setting PR's and making good times. I seem to be getting stronger as well. I figure that I am consistently going about 80% in my current workouts and will be able to go 100% at the upcoming competitions. I also feel that the weight will probably be lighter at the comps then what I have been using during my recent training. I am excited and ready.
My acupuncturist stuck a total of 10 needles in my knees on Tuesday to try and help my soreness (tendinitis is what I am calling it). Immediately following the treatment they felt great. Then, yesterday, they were kinda sore again. I decided to do low rep, high weight squats anyways because I am not going to let injury get in the way of doing what I love. Today however (Thursday), after I iced them last night, they again feel great! I hope it lasts!
AM: Back Squats
1x5 135#
1x5 185#
1x5 225#
1x5 245#
1x5 255# (PR)
I felt very strong on these sets. With a little more rest I think I could have done 260#, 5 times.
PM: 21-15-9
head to floor HSPU
dumbbell swings, 70#
toes to bar
17:12
The HSPU's took up the majority of the time here. I know I started this entry off with the "I'm not worn out thought," and I didn't feel worn out today, but, I just didn't have the strength in my shoulders that I have had in the previous HSPU workouts. I am sure the 60 push press I did yesterday had something to do with it. All of the swings were unbroken, I did 15 toes to bar the first round, only stopping because my grip was about to break, followed by the rest of the sets unbroken.
Thursday, January 7, 2010
Wednesday, January 6, 2010
Whats worse then going to a Big Box Gym once a day?
...going twice a day
So, I have been spending the last week in Columbia because Louis is back for his break/birthday/intended leave of absence from Princeton. The house he grew up in is vacant for the majority of the year because his mother lives in her late boyfriends home. Therefore, I stay there so we can train together. And, no, we are not bromantically involved.
The only annoying part of training in Columbia is the facility we use. Luckily, they have 1.5 pull up bars (one of the bars is attached to the wall so kipping is impossible and it is as thin as a crayola marker), two squat racks, a squash court (that no one uses) we use for jump rope and miscellaneous, and box jumps up to 2.5 ft. With the addition of my rings and other random equipment we own, we can basically complete all of the workouts rx'd. However, there are no bumper plates, chalk is prohibited (although we still use plenty) and 99.9% of the members are bodybuilding knuckleheads who take up way to much space. We deal.
AM: 2008 Crossfit Games Event
5 rounds
5 deadlifts, 275#
10 burpees
4:02
Let me just get my excuses out of the way. It was 7:30am and the gym was packed with fools walking all around our area. I mean when you do single sets of 5 per exercise, you are going to walk around a lot like the nimrod patrons at this big box gym. Pretty distracting. However, I think I went pretty fast (for me), I am sure I could have got sub 4 later in the day but I was happy with this time. I was very tired afterwards! After checking the 2008 games scores, it seems my time was in the top 30.
PM: AMRAP 15
6 push press, 135#
6 weighted supine pull up, 25#
6 broad jump (3 ft) over 1 ft box jump
10 rounds + 2 press
This was a good workout, I was soaked by the end. We were pretty tired and unmotivated when we started. My performance was certainly not 100%. I was able to do nearly all of the sets unbroken for everything. I think I dropped once from the pull ups.
So, I have been spending the last week in Columbia because Louis is back for his break/birthday/intended leave of absence from Princeton. The house he grew up in is vacant for the majority of the year because his mother lives in her late boyfriends home. Therefore, I stay there so we can train together. And, no, we are not bromantically involved.
The only annoying part of training in Columbia is the facility we use. Luckily, they have 1.5 pull up bars (one of the bars is attached to the wall so kipping is impossible and it is as thin as a crayola marker), two squat racks, a squash court (that no one uses) we use for jump rope and miscellaneous, and box jumps up to 2.5 ft. With the addition of my rings and other random equipment we own, we can basically complete all of the workouts rx'd. However, there are no bumper plates, chalk is prohibited (although we still use plenty) and 99.9% of the members are bodybuilding knuckleheads who take up way to much space. We deal.
AM: 2008 Crossfit Games Event
5 rounds
5 deadlifts, 275#
10 burpees
4:02
Let me just get my excuses out of the way. It was 7:30am and the gym was packed with fools walking all around our area. I mean when you do single sets of 5 per exercise, you are going to walk around a lot like the nimrod patrons at this big box gym. Pretty distracting. However, I think I went pretty fast (for me), I am sure I could have got sub 4 later in the day but I was happy with this time. I was very tired afterwards! After checking the 2008 games scores, it seems my time was in the top 30.
PM: AMRAP 15
6 push press, 135#
6 weighted supine pull up, 25#
6 broad jump (3 ft) over 1 ft box jump
10 rounds + 2 press
This was a good workout, I was soaked by the end. We were pretty tired and unmotivated when we started. My performance was certainly not 100%. I was able to do nearly all of the sets unbroken for everything. I think I dropped once from the pull ups.
Monday, January 4, 2010
Weekend!
Still chillin with one of my BFF's Big Lou Dogg Sarry...rrrrrruff rrrrruff
Saturday
At the top of each minute complete 3 power snatches, 95#, until you finish:
50 burpees
50 knees to elbows
100 double unders
12:54 (13 rounds, 39 snatches)
I am a fan of this workout. I would have liked it to be a little heavier but that is my only criticism. Unfortunately, we had to do this workout at Supremely Novice Sports Club: Home of the Sleeveless. Lou and I really felt out of place because our shirts were soaked with something known by athletes as "perspiration,", they each had 2 sleeves, 2 more then every other gym member and we weren't isolating a specific muscle. This really baffled the fools with their weight belts. Luckily, their breaks in between sets were long enough to watch us perform the whole workout without getting out of rhythm.
Unrelated to dealing with the amateur lifters was dealing with the amateur equipment. This entire gym does not have a single straight pull up bar! They DO have 2 lat pull down machines, a shrug machine and a plethora of cables for triceps extensions and other vital isometric trainers. The only pull up bars they do have are two angled bars (on different floors of the gym), with anti-chalk rubber around them, connected to the cable cross machine. Finding a time when someone is not using the cable cross is rare. Regardless, Lou and I managed the K2E's by sharing the angled bar, at the same time (each of us had a cockeyed grip on one side). Thank god we had our own mirrors to stare at ourselves during the workout or I might not have been able to keep going.
Sunday
AM: Interval Rowing
1 minute on, 1 minute off for ten rounds. Every 5m under 3000m at the end of the workout, complete 1 burpee pull up.
Total meters rowed: 3116
Total burpee pull ups: 0
I was a little worried that I would have like 150 burpee pull ups following this routine. When we got to round five (and decided against stopping), I saw that I had completed 1580m or something like that, I knew I was going to complete the WOD as rx'd with no penalties.
On a side note, to add to my disgust with society, especially novice training methods, and those who partake in them. When we went to row it was Louis, Krysta and I. There are 3 rowers, so we occupied them all. While we are sitting there (probably 5 minutes), deciding on how to go about the WOD, an old fat man comes up and says "are you all actually going to workout or are you just going to sit there!" we told him we were about to start and he was pissed. He goes and tells an employee who comes over and talks to us. We tell him we are starting and he leaves. During the final minute of our workout, while I am rowing, the cranky old man sits down next to me and gets in my face saying something along the lines of "you know, there used to be a rule of 20 minutes per machine blah blah blah" out of breath and while I am rowing I respond "this is a twenty minute workout, we are almost done!" Lou chimes in with some appropriate backup. I finish and tell the old man that I will be sure to be rude when he starts his workout. He barks back and this goes on while I gather my stuff. Some other old man feels its necessary to give his two sense, saying to me "if your going to act like this, don't come back! Theres a twenty minute limit!" Although, I realize its his gym (sarcasm), I tell him that our workout WAS 20 minutes. He replies "oh." So, we speak to the employee who came over earlier and he apologizes for how the grumpy old men acted and everything is cool. If there is one thing I love in my life, its the interaction with untrained fools at globo gyms.
PM: Turkish Get-Ups
2x1 20#
1x1 30#
1x1 35#
1x1 40#
1x1 45#
1x1 50#
1x1 55#
1x1 60#
1x1 65#
1x1 70#
1x1 75#
This was my first time doing get-ups in a workout. It was just as much a learning experience as it was a workout. I would have to say that my 75# attempt was better then my 40# attempt. When you are novice at something, your improvement rises drastically at first!
To add to the annoyance of 2010 regarding globo gym members. Some guy (with a pot belly of course) thought it was necessary to come up to us and tell us how we are going to hurt our back and body from twisting like that. I am really glad these people feel qualified to stick their nose into something that they have no idea, experience, qualifications or business talking about. He then continued his sets on the hack squat machine, one of, if not, the best way to work your legs.
Double stuffed props out to Big Lou who successfully completed the same reps and weight as I. The man has a lion heart and it shows in every WOD!
Saturday
At the top of each minute complete 3 power snatches, 95#, until you finish:
50 burpees
50 knees to elbows
100 double unders
12:54 (13 rounds, 39 snatches)
I am a fan of this workout. I would have liked it to be a little heavier but that is my only criticism. Unfortunately, we had to do this workout at Supremely Novice Sports Club: Home of the Sleeveless. Lou and I really felt out of place because our shirts were soaked with something known by athletes as "perspiration,", they each had 2 sleeves, 2 more then every other gym member and we weren't isolating a specific muscle. This really baffled the fools with their weight belts. Luckily, their breaks in between sets were long enough to watch us perform the whole workout without getting out of rhythm.
Unrelated to dealing with the amateur lifters was dealing with the amateur equipment. This entire gym does not have a single straight pull up bar! They DO have 2 lat pull down machines, a shrug machine and a plethora of cables for triceps extensions and other vital isometric trainers. The only pull up bars they do have are two angled bars (on different floors of the gym), with anti-chalk rubber around them, connected to the cable cross machine. Finding a time when someone is not using the cable cross is rare. Regardless, Lou and I managed the K2E's by sharing the angled bar, at the same time (each of us had a cockeyed grip on one side). Thank god we had our own mirrors to stare at ourselves during the workout or I might not have been able to keep going.
Sunday
AM: Interval Rowing
1 minute on, 1 minute off for ten rounds. Every 5m under 3000m at the end of the workout, complete 1 burpee pull up.
Total meters rowed: 3116
Total burpee pull ups: 0
I was a little worried that I would have like 150 burpee pull ups following this routine. When we got to round five (and decided against stopping), I saw that I had completed 1580m or something like that, I knew I was going to complete the WOD as rx'd with no penalties.
On a side note, to add to my disgust with society, especially novice training methods, and those who partake in them. When we went to row it was Louis, Krysta and I. There are 3 rowers, so we occupied them all. While we are sitting there (probably 5 minutes), deciding on how to go about the WOD, an old fat man comes up and says "are you all actually going to workout or are you just going to sit there!" we told him we were about to start and he was pissed. He goes and tells an employee who comes over and talks to us. We tell him we are starting and he leaves. During the final minute of our workout, while I am rowing, the cranky old man sits down next to me and gets in my face saying something along the lines of "you know, there used to be a rule of 20 minutes per machine blah blah blah" out of breath and while I am rowing I respond "this is a twenty minute workout, we are almost done!" Lou chimes in with some appropriate backup. I finish and tell the old man that I will be sure to be rude when he starts his workout. He barks back and this goes on while I gather my stuff. Some other old man feels its necessary to give his two sense, saying to me "if your going to act like this, don't come back! Theres a twenty minute limit!" Although, I realize its his gym (sarcasm), I tell him that our workout WAS 20 minutes. He replies "oh." So, we speak to the employee who came over earlier and he apologizes for how the grumpy old men acted and everything is cool. If there is one thing I love in my life, its the interaction with untrained fools at globo gyms.
PM: Turkish Get-Ups
2x1 20#
1x1 30#
1x1 35#
1x1 40#
1x1 45#
1x1 50#
1x1 55#
1x1 60#
1x1 65#
1x1 70#
1x1 75#
This was my first time doing get-ups in a workout. It was just as much a learning experience as it was a workout. I would have to say that my 75# attempt was better then my 40# attempt. When you are novice at something, your improvement rises drastically at first!
To add to the annoyance of 2010 regarding globo gym members. Some guy (with a pot belly of course) thought it was necessary to come up to us and tell us how we are going to hurt our back and body from twisting like that. I am really glad these people feel qualified to stick their nose into something that they have no idea, experience, qualifications or business talking about. He then continued his sets on the hack squat machine, one of, if not, the best way to work your legs.
Double stuffed props out to Big Lou who successfully completed the same reps and weight as I. The man has a lion heart and it shows in every WOD!
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