Been a busy week, holiday and all. Didn't workout much, didn't fall off the eating plan much either though... well... I didn't take a nose dive off the wagon, how bout that instead. Went to workout on Monday, it was a 1RM back squat day... and I felt good, like I could hit another PR on the same movement in 6 days. Wasn't to be. On the first set with only the bar, I felt a bit of a tug on my groin? IDK exactly what it was, pretty sure it was a groin tendon/muscle. Took some time to do some more oly stretching on the wall... calmed it down and was able to continue. Got to 195, which felt plenty good, but I ran out of time with the additional stretching.
Breaking down the bar, I felt a little.... something in my left knee, just to the inside of the kneecap. Not sure what it was, but I decided to shut it down right there. METCON had DU's, push-ups, and running... so no, little something with the knee, going to stop ya right there.
Didn't go Tuesday, didn't Wednesday. Wanted to on Thursday, but I stayed up to late with some friends, would have been nasty. Think it was...Isabel, Grace, and Fran. Guess they earned their dinner, those that did it. Good on them. Fast forward to Saturday, a day I don't normally go to the box... I went.
I knew I wasn't going to make it to the WOD, which was a push press, but that was ok. I came with 2 goals in mind. I wanted to PR my bench press and front squat. I felt good this morning, had a good breakfast with Doc Cartwright, and then I was off. My stated goal was getting both lifts weights into Club200. I like Club200...could be The 200 Club or a few other things, but Club200 sounds good. Anyway, that was the stated goal. And I hit it. :P
The front squat wasn't bad, but I haven't front squatted since I got the last PR (that I can recall), so I'm not really used to holding a front rack position while squatting. As I got up there, it got heavy... I need to work on that. And to Jeff Peet's coaching, I need to put some effort into the core to keep myself upright. I had the plates on, ready to go. Lifting that thing up, I had a bit of an ooompf moment. Heavy. The rack was strong coming off the rig, but as soon as I started dropping, it didn't hold up. I hit bottom, and I'm holding this whole thing on my wrists/arms... I mean I think it's touching my chest, but thats it. I power up and out of it... I can probably do more, but my wrists are toast, there is no way I can do another one AND bench, I just dont' see it. So I stop. 205. Box one checked.
Strip the bar, on to the bench. I still have a stigma with this... it's not really a big CrossFit movement that I've noticed over the past 7 months, but it was the first thing I did at EST that hot Friday seemingly so long ago. Before that, I hadn't benched since... '05? Idk, a while. I know EST is doing the 1RM to finish up the sets they started 5 weeks ago, I'll be in DE, so I went for it today. It got heavy quick. Used the exact same weight increments as the front squats. 175 was pretty heavy, and wasn't far from my 1RM. I put the 15's on anyway, but got a spot.
Lifting it off the rack, it was heavy, but felt manageable... till I got it over my chest. Felt like it would be very difficult to get up from the bottom, and it was. After it touched the chest, I pushed as hard as I could. So hard that I closed my eyes while pushing up. This got Scott involved, I guess I went out a bit more with my left, and it looked shaky. I felt him touch the bar to guide it back, and then I was up. He tells me it was just to stabilize, but now I'm not sure I hit it... I've got a complex now. LOL! So I gave it a minute, tried again. Needed the spot this time. !!@#$ Took 5lbs off to make it an even 200... Failed again, paused too long at the bottom. I'm done. Scott, whom I call the professor, said he'd count that 1st one... so after some debate with myself, I will. :D
That gives me 5 lifts of the 17 I want to be over 200. Getting stronger, I love it.
I'm moving. EST is no longer going to be home, going to be further south west of EST, and it's just too far to drive when I'm in KC. 81 miles to CFDS when I'm in Delaware, no biggy, I'm not at home, I live in a hotel. When I'm in KC, I like being home. Got a good idea where I'm going to go, place called CrossFit On Track. Got some good recommendations by my people in KC, so we're going to give them a go in about a month. Even the nomad doesn't stay in one place in KC...
Big things to come, stay tuned!
Oh, last thing, just crossed 4k page views. Cool to see, thanks for reading!
Saturday, November 29, 2014
Wednesday, November 19, 2014
Accidental PR's are pretty damn cool
Well there. Interesting night. Found myself going to CFDS tonight. Wasn't sure if I'd do the workout... had a heavy 10 RM for the back squat to do... and after setting a PR for the 1RM last night... I... just... no.
Got to CFDS... decided I was going to talk to Gia, find out what she though. So I get in, wave and talk to several of my peoples, then I get to G. I tell her my issues. My triceps hurt when I look at them. My abs...or where they're going are sore. My glutes are a little sore. Oh, and I just set a 1RM for the same movement tonight. What do you think about me rowing a bit? I don't remember the exact response, but it was something like "sure".
I took a while to get to the rower, spent a lot of time catching up with people and G in the 630 class. Finally pulled down the rower. Wasn't sure how far I'd go. 2, 3, 4k? Lets go. I started off pulling and looking around, watching folks workout, reading some of the 2014 goals on the CFDS board... lots of things crossed out or increased, very cool to see. I now started focusing on the pull. Making sure I was at about 22 pulls a min. Legs, arms, back, legs, arms, back again, legs, arms, etc. I'm not sure why I decided to look down at the distance, it was one of the smaller numbers... it was at 850m. So I looked at the time, over 3 minutes... hmmm, maybe I can get to 1k by 4?
PULL MOTHER !@#%#&! I kept the same form, but I added nearly 20 pulls per minute. I had 150m...ish to get to 1k. I pulled faster and faster, I'm going to do it, going to do, going to....
Damn, just missed it. I stopped my last pull with 15m or so to go and let it "coast" to 1k. Breathless. Cost me my 4 minutes. Ended up with 04:01. 14 second PR. It's funny... to me at least... I wasn't even trying for a PR...or for time at all, until I saw that I was close and tried. STILL took 14 seconds off my previous time... crazy. I'm actually stoked. Crazy how that happened. I'll be in the 3's next time.
Anyway, rowed another 1k, but with 2 breaks. Then I was done. More talking with G, Randi, and a few other peeps, and then it was time to go home. I enjoy the trips, and the time with fam. Worth it every time.
Got to CFDS... decided I was going to talk to Gia, find out what she though. So I get in, wave and talk to several of my peoples, then I get to G. I tell her my issues. My triceps hurt when I look at them. My abs...or where they're going are sore. My glutes are a little sore. Oh, and I just set a 1RM for the same movement tonight. What do you think about me rowing a bit? I don't remember the exact response, but it was something like "sure".
I took a while to get to the rower, spent a lot of time catching up with people and G in the 630 class. Finally pulled down the rower. Wasn't sure how far I'd go. 2, 3, 4k? Lets go. I started off pulling and looking around, watching folks workout, reading some of the 2014 goals on the CFDS board... lots of things crossed out or increased, very cool to see. I now started focusing on the pull. Making sure I was at about 22 pulls a min. Legs, arms, back, legs, arms, back again, legs, arms, etc. I'm not sure why I decided to look down at the distance, it was one of the smaller numbers... it was at 850m. So I looked at the time, over 3 minutes... hmmm, maybe I can get to 1k by 4?
PULL MOTHER !@#%#&! I kept the same form, but I added nearly 20 pulls per minute. I had 150m...ish to get to 1k. I pulled faster and faster, I'm going to do it, going to do, going to....
Damn, just missed it. I stopped my last pull with 15m or so to go and let it "coast" to 1k. Breathless. Cost me my 4 minutes. Ended up with 04:01. 14 second PR. It's funny... to me at least... I wasn't even trying for a PR...or for time at all, until I saw that I was close and tried. STILL took 14 seconds off my previous time... crazy. I'm actually stoked. Crazy how that happened. I'll be in the 3's next time.
Anyway, rowed another 1k, but with 2 breaks. Then I was done. More talking with G, Randi, and a few other peeps, and then it was time to go home. I enjoy the trips, and the time with fam. Worth it every time.
Tuesday, November 18, 2014
Bagles and Donuts
The devil is after me! Last night, an offer of what I'm sure was glorious Mexican food. Turned it down in the name of progress, fitness, and all that is... holy? No, no, thats not right... smh. Anyway, turned that down, ate some rabbit food, went to bed. Got up at 0320 for work (nor a normal time), had our upgrade, great success, rah rah. Site director shows up at 8. Brings my second favorite breakfast food. Bagels. I've always had a soft spot for bagels and cream cheese. Can't get enough of that stuff... and here it is, in copious amounts, begging me for some indulgence. Two of my fav's within 12 hours of each other... dang. Fear not, my resolve is rock solid, I have no plans to partake, at least not this week. Like I said last post, bread free for at least a week, getting back to basics.
The rest of the day drug on, and on... and on... something like 13 or 14 hours. Ug. To top it off, took not 1, not 2, but 3 5 hour energies to get through the day. Unhealthy to say the least. Next week, Thanksgiving week, going cold turkey on the caffeine, wish me luck.
So I made it through the day on 3ish hours sleep, and found myself at the crossroads of going to CFDS or CFU. I elected for Unlocked because their programming was more weights focused, and with this little sleep, the elements at CFDS would have been rough, let alone the drive home. Gotta make sure I get enough sleep tonight so I can make it up there tomorrow for sure. So I arrive a little early, get some quality warming up in before we're supposed to warm up. Then a new coach (new to me) decides to do something different. Lots of dynamic stretching, line drills, things like that. Did it all in the lifters, my "arches" we're dying at the end. I wasn't doing much better, slightly heavy breathing, and a good sweat. Maybe I haven't shaken all this illness after all?
Simple programming today. 1RM of the back squat, death by power cleans. Lifting I can do tired... or at least do better than box jumps... So thats why I'm at Unlocked. Worked up to close to my previous PR, and then instead of hitting it, we went over it by 10. Easy. Now I'm still tired, but the 10 was easy, so we added more weight. The next rep was the last one I felt like doing with my current energy levels. I rocked forward a little, but got the weight up... yeah, definitely stopping here. Stopped on 245, a nice little 30lb PR. #gettingstronger Have to tell you, there is something in the water down here, there were some small ladies who hit 205 for theirs today... Unlocked is looking more like a machine factory every day with the weight these folks are moving... it's pretty damn cool to see.
Didn't have time to celebrate the PR, had this death by power cleans. PR was 155... and 185... or something like that is my current PR... so thats too close for this thing. I wanted to do 135, but I had a feeling that was going to be too taxing, so I went down to 115. The rep scheme of this was a power clean per minute. 1 at the first minute, 2 at the second, 3 at the third, etc etc. to 10. So if you didn't make it to 10 (while getting that count of clean done), then you had to drop the weight and start over.
The first couple of rounds were real easy. Around 5 or 6, I really started to think I should have done 135. Then round 8 came. Oh boy 8 came with a vengeance. At this point I'll tell you, my power cleans are nasty. I mean the form is bad... my pull... it's part being tired, part being strong, and part being tired...some more. LOL. I'm not even bending at the knees to receive the bar. I'm dong muscle cleans. I really think I need to spend some time working on my pull... when I get this right, I'm going to be a monster. Anyway, rounds 8, 9, and 10 were difficult, but I got them done. I could have kept going on 11... probably could have made it too, but I quit when I hit the min. Mental toughness is at the top of things to improve. #workinprogress
So, workout is over, I'm feeling it, and it feels good. I don't regret not going further, or the weight choice, I'm sufficiently worn down and tired. I'm going to bed, like now. Catch you later.
The rest of the day drug on, and on... and on... something like 13 or 14 hours. Ug. To top it off, took not 1, not 2, but 3 5 hour energies to get through the day. Unhealthy to say the least. Next week, Thanksgiving week, going cold turkey on the caffeine, wish me luck.
So I made it through the day on 3ish hours sleep, and found myself at the crossroads of going to CFDS or CFU. I elected for Unlocked because their programming was more weights focused, and with this little sleep, the elements at CFDS would have been rough, let alone the drive home. Gotta make sure I get enough sleep tonight so I can make it up there tomorrow for sure. So I arrive a little early, get some quality warming up in before we're supposed to warm up. Then a new coach (new to me) decides to do something different. Lots of dynamic stretching, line drills, things like that. Did it all in the lifters, my "arches" we're dying at the end. I wasn't doing much better, slightly heavy breathing, and a good sweat. Maybe I haven't shaken all this illness after all?
Simple programming today. 1RM of the back squat, death by power cleans. Lifting I can do tired... or at least do better than box jumps... So thats why I'm at Unlocked. Worked up to close to my previous PR, and then instead of hitting it, we went over it by 10. Easy. Now I'm still tired, but the 10 was easy, so we added more weight. The next rep was the last one I felt like doing with my current energy levels. I rocked forward a little, but got the weight up... yeah, definitely stopping here. Stopped on 245, a nice little 30lb PR. #gettingstronger Have to tell you, there is something in the water down here, there were some small ladies who hit 205 for theirs today... Unlocked is looking more like a machine factory every day with the weight these folks are moving... it's pretty damn cool to see.
Didn't have time to celebrate the PR, had this death by power cleans. PR was 155... and 185... or something like that is my current PR... so thats too close for this thing. I wanted to do 135, but I had a feeling that was going to be too taxing, so I went down to 115. The rep scheme of this was a power clean per minute. 1 at the first minute, 2 at the second, 3 at the third, etc etc. to 10. So if you didn't make it to 10 (while getting that count of clean done), then you had to drop the weight and start over.
The first couple of rounds were real easy. Around 5 or 6, I really started to think I should have done 135. Then round 8 came. Oh boy 8 came with a vengeance. At this point I'll tell you, my power cleans are nasty. I mean the form is bad... my pull... it's part being tired, part being strong, and part being tired...some more. LOL. I'm not even bending at the knees to receive the bar. I'm dong muscle cleans. I really think I need to spend some time working on my pull... when I get this right, I'm going to be a monster. Anyway, rounds 8, 9, and 10 were difficult, but I got them done. I could have kept going on 11... probably could have made it too, but I quit when I hit the min. Mental toughness is at the top of things to improve. #workinprogress
So, workout is over, I'm feeling it, and it feels good. I don't regret not going further, or the weight choice, I'm sufficiently worn down and tired. I'm going to bed, like now. Catch you later.
Monday, November 17, 2014
Celebrate today, and let tomorrow worry about itself
Happy Monday! Said no one you know....ever. Well... maybe not till now. :) I'm having a great day, well, a mostly great day. Had a solid day at work, ate paleo...ish all day, first workout back from being sick, bought my first Progenex supplement, so yeah, pretty good day.
Flew in last night, so I got plenty of sleep. Woke up fairly refreshed (for not having a fan). Got to the office and ... fast forward.... ate a salad with chicken (and some dressing, so paleo...ish)... fast forward.... and I'm out. Now if only work really was that fast...
Ran to the hotel, got changed, and off to Unlocked. Then, the work I've been dreading since yesterday was upon me. Dreading this workout because it's some of the hardest stuff for me. Getting on, then off the ground. Still a lot of Dan to pick up. Wont bother to tell you what the RX was, but I'll tell you what I did tonight. 21 burpees... Got them in 3 minutes, which I t don't know if thats a PR in and of itself, but it felt like it... then it was on to the 15-12-9-6-3 of situps, and then 95lb push press. 95 may have been too heavy, because for a few sets, it was a super struggle. I mean I broke up the 9's and 6's...
Awesome, gassed, ready to move on...but wait, there is more. This set was 12-9-6-3 of OHS and situps. This was supposed to be at 95 lbs. No effing way. Thats is too close to my 1RM... and thats too many reps, I stripped that bad boy down to just the bar and scaled it. Had to. I struggled with that OHS for the first set. Had to set the bar down, it was awful. THEN, second set, it dawns on me. I'm not pushing my butt back, and then lowering... Did the rest of those unbroken... now we're cooking. Done, now what? Oh yeah, cashing out with 21 more burpees... FML. I wanted so badly to jump up for some of these, but I couldn't get it together. I stood up/stepped up for almost...if not every one of these. But I did them.
25:36... no record.. in fact, it was scaled and still almost 10 minutes longer than the people I want to emulate. I want to be there today, but I need to appreciate the journey...and frankly the journey is what I'm chronicling now... can't just skip to the last page, gotta build up to it.
Alright, time for some searing confessions. I'm a dirty cheater. Not so much with the workouts, I scale as I need to, as noted above, but I try not to cut corners. My man Dave Pulcinella is one of the most honest guys in CrossFit. Dude does every stinking rep. Did them all tonight. I beat Dave by about a minute, and that was with my numbers scaled. Like I said though, not talking about that cheating tonight. Talking about that dietary stuff.
I'm guilty.
There, that actually feels a bit better. No sugar coating, no "eh, I mostly ate right", no, I've been a dirty cheat. Now, last week doesn't count, I was sickly... there is a bit of distinction there. But other than that, I've been awful. First 3 months, lose 30 lbs, next 3 months only lose 10... yeah, you tell me. And it's not like I've plateaued... and I haven't missed a lot of time at the box, that leaves the obvious. So there, I said it, I've admitted it, and I can tell you I'm moving on. I've got big, harry, audacious goals, and the last 3 months have shown me how not to get them.
Doing Lurong, a squat cycle, and regular WODs, while traveling, was clearly too much for me... and so after 2 weeks I ditched the squat cycle, after another 2 weeks, ditched Lurong... and still I fell. I'm telling you now I've turned the corner. Happily. I've made it my goal this week to not eat a single stitch of "bread". No breading on the chicken, no sandwiches, no pasta, nada. Today was a great first step. What makes today even better, I just found out that one of Unlockeds athletes cooks Paleo meals for folks!!! Think they said...well, forget the price, it's reasonable, and it covers me after the WOD... no temptations on the way home. Can't tell you how awesome this is. Clearly a sign... or something.
So thats why I'm having an awesome Monday. Got some Progenex, recommitted to a paleo(ish) lifestyle, back to work(ing out), got a contact for paleo meals, and got to spend some good time with my newest CrossFit family at Unlocked.
I don't toss that family around lightly... tonight after the workout, just hanging out with the coaches, talking, watching them put up more new things (they JUST got a brand new floor yesterday), listening, learning... it's a great experience, and it's knowledge I need for when I open a box. As we were walking out, they even asked if I wanted to go with them to dinner... some Mexican food. I love me some Mexican food, but I couldn't do that, I'm committed (remember). These people are as close to me as my CF Diamond State family as they can be, without being Diamond Staters. Those of you that don't know... thats some high praise from me, cause I love me some CFDS... more than I love most things (include Mexican food). Brings me to the sad realization that one day, I'll be done in DE, probably for good... that'll be a sad day, but we're not there yet. Thats at least in June... I think... which will have me at over the 1 year mark of doing CrossFit... so, I'll celebrate today, and let tomorrow worry about itself.
Thanks again CFDS for pointing me to these great great peeps, once again I'm in your debt. Now I really need to get to bed, I've got an upgrade going live right now, and I need to be in the office in ... ug 5 hours. Cheers!
Flew in last night, so I got plenty of sleep. Woke up fairly refreshed (for not having a fan). Got to the office and ... fast forward.... ate a salad with chicken (and some dressing, so paleo...ish)... fast forward.... and I'm out. Now if only work really was that fast...
Ran to the hotel, got changed, and off to Unlocked. Then, the work I've been dreading since yesterday was upon me. Dreading this workout because it's some of the hardest stuff for me. Getting on, then off the ground. Still a lot of Dan to pick up. Wont bother to tell you what the RX was, but I'll tell you what I did tonight. 21 burpees... Got them in 3 minutes, which I t don't know if thats a PR in and of itself, but it felt like it... then it was on to the 15-12-9-6-3 of situps, and then 95lb push press. 95 may have been too heavy, because for a few sets, it was a super struggle. I mean I broke up the 9's and 6's...
Awesome, gassed, ready to move on...but wait, there is more. This set was 12-9-6-3 of OHS and situps. This was supposed to be at 95 lbs. No effing way. Thats is too close to my 1RM... and thats too many reps, I stripped that bad boy down to just the bar and scaled it. Had to. I struggled with that OHS for the first set. Had to set the bar down, it was awful. THEN, second set, it dawns on me. I'm not pushing my butt back, and then lowering... Did the rest of those unbroken... now we're cooking. Done, now what? Oh yeah, cashing out with 21 more burpees... FML. I wanted so badly to jump up for some of these, but I couldn't get it together. I stood up/stepped up for almost...if not every one of these. But I did them.
25:36... no record.. in fact, it was scaled and still almost 10 minutes longer than the people I want to emulate. I want to be there today, but I need to appreciate the journey...and frankly the journey is what I'm chronicling now... can't just skip to the last page, gotta build up to it.
Alright, time for some searing confessions. I'm a dirty cheater. Not so much with the workouts, I scale as I need to, as noted above, but I try not to cut corners. My man Dave Pulcinella is one of the most honest guys in CrossFit. Dude does every stinking rep. Did them all tonight. I beat Dave by about a minute, and that was with my numbers scaled. Like I said though, not talking about that cheating tonight. Talking about that dietary stuff.
I'm guilty.
There, that actually feels a bit better. No sugar coating, no "eh, I mostly ate right", no, I've been a dirty cheat. Now, last week doesn't count, I was sickly... there is a bit of distinction there. But other than that, I've been awful. First 3 months, lose 30 lbs, next 3 months only lose 10... yeah, you tell me. And it's not like I've plateaued... and I haven't missed a lot of time at the box, that leaves the obvious. So there, I said it, I've admitted it, and I can tell you I'm moving on. I've got big, harry, audacious goals, and the last 3 months have shown me how not to get them.
Doing Lurong, a squat cycle, and regular WODs, while traveling, was clearly too much for me... and so after 2 weeks I ditched the squat cycle, after another 2 weeks, ditched Lurong... and still I fell. I'm telling you now I've turned the corner. Happily. I've made it my goal this week to not eat a single stitch of "bread". No breading on the chicken, no sandwiches, no pasta, nada. Today was a great first step. What makes today even better, I just found out that one of Unlockeds athletes cooks Paleo meals for folks!!! Think they said...well, forget the price, it's reasonable, and it covers me after the WOD... no temptations on the way home. Can't tell you how awesome this is. Clearly a sign... or something.
So thats why I'm having an awesome Monday. Got some Progenex, recommitted to a paleo(ish) lifestyle, back to work(ing out), got a contact for paleo meals, and got to spend some good time with my newest CrossFit family at Unlocked.
I don't toss that family around lightly... tonight after the workout, just hanging out with the coaches, talking, watching them put up more new things (they JUST got a brand new floor yesterday), listening, learning... it's a great experience, and it's knowledge I need for when I open a box. As we were walking out, they even asked if I wanted to go with them to dinner... some Mexican food. I love me some Mexican food, but I couldn't do that, I'm committed (remember). These people are as close to me as my CF Diamond State family as they can be, without being Diamond Staters. Those of you that don't know... thats some high praise from me, cause I love me some CFDS... more than I love most things (include Mexican food). Brings me to the sad realization that one day, I'll be done in DE, probably for good... that'll be a sad day, but we're not there yet. Thats at least in June... I think... which will have me at over the 1 year mark of doing CrossFit... so, I'll celebrate today, and let tomorrow worry about itself.
Thanks again CFDS for pointing me to these great great peeps, once again I'm in your debt. Now I really need to get to bed, I've got an upgrade going live right now, and I need to be in the office in ... ug 5 hours. Cheers!
Saturday, November 15, 2014
Being Sick Sucks
I know right, revelation of your life right there. Just a short update on the week/weekend. Last week was rough after that power clean PR. Found out I had strep throat, got meds for it, got sick as !@$%. Well, I didn't get THAT sick, but it was enough to keep me from working out, or wanting to workout, or really wanting to do anything other than sleep. Ate terrible all week, slept poorly for a lot of it as well... missed my flight on Thursday, so had another night of no good sleep... Really it's been a lot of woe is me type of things...
Good news though, next week is a new week, and tomorrow is a new day. "A healthy lifestyle begins with your next meal". True words from my friend Brian Polla, and I look forward to getting back on track.
Back in Delaware next week, looking forward to seeing all my friends and family. Lots to see, do, and catch up on. Unlocked will be getting their new floors put in while I'm in the air, and I can't them or the rest of the changes from this weekend. Exciting times. Also get a chance to get back to those oh so awesome folks up at CFDS. Was a little bummed I couldn't catch up with them last week, but maybe this week will give me a trip or two up there as well.
Until then...
Good news though, next week is a new week, and tomorrow is a new day. "A healthy lifestyle begins with your next meal". True words from my friend Brian Polla, and I look forward to getting back on track.
Back in Delaware next week, looking forward to seeing all my friends and family. Lots to see, do, and catch up on. Unlocked will be getting their new floors put in while I'm in the air, and I can't them or the rest of the changes from this weekend. Exciting times. Also get a chance to get back to those oh so awesome folks up at CFDS. Was a little bummed I couldn't catch up with them last week, but maybe this week will give me a trip or two up there as well.
Until then...
Monday, November 10, 2014
Gains is gains
I want to thank Jeff Peet, tonight's coach... my coach. Twice he came over during the WOD and gave me some coaching, and twice I didn't fully do what he said. It wasn't because I didn't want to, I tried, but it was the heat of the moment... let me take a step back, catch you up.
Had a rough weekend, woke up early Friday morning to what felt like a... idk it was just a feeling in the back of my throat, and that feeling has always been synonymous with getting sick. !@#$ Sure enough, woke up later, and it hurt to swallow. Lucky me, going to see my PCP later, get this checked out...well, went for thyroid stuff, asked about this as an after thought. Got tested for strep as an afterthought (almost forgot to ask)... never heard back now that I think about it. Spent most of Saturday in a Nyquil induced coma. Sunday was better, but I wasn't 100%. Brings us to Monday...
I wasn't sure I was going to workout tonight. During my flights out here, my inner ear wouldn't make it back to sea level pressurization. Happened both plane rides. Everything sounded/felt muted. It took some monster yawns driving to DE before I felt close to normal. This stuff hurt, like I was snapping rubber bands off my eardrums. So... apparently I still have a little something going on. 5:15pm hit, I left work, one thing on my mind, getting a good workout in, gunk or not.
Had a snafu at the hotel checkin, printer problems. Finally got in, got changed and we're rolling... late. 22 minutes to make what is normally a 25 minute drive. Normally not a problem, but this is still that time of day when people are going home, and it's non-daylight savings time (aka it's dark). Wouldn't you know it, everyone and their mother is driving 5 UNDER the speed limit. Can't make up a stitch of ground anywhere. Late. Again. !@#$!@#
Missed the entire warmup... well, the stuff that would warm me up. Got there in time for some KB warmups. 3 rounds of 8 sumo high pulls, lunges, swings, and squats. All with a heavy KB. Being as I'm not exactly ready, I grabbed what I think is a 44lb KB. Being a warmup, I'll admit it, I didn't hit 8 every time... I was already feeling this spongyness... stuff in my chest, so I didn't want to pus it too hard.
Strength piece was a 1RM of the power clean. Having just hit a 10lb PR for my squat clean, I was hoping to at least do something heavy. I know most people squat clean more than they power clean, I'm not sure that holds true for me. I went heavy, heavier than with my squat clean, and wanted to call it done, but Jeff pushed me a little, said try one more. I wasn't sure I could add another 10 lbs, so I added 5, hit it, albeit with a slightly bowed back. Added it up, 180. Had to check the books... 30lb PR. :D Now I just want to hit that last 20, get another lift over that 200lbs goal.
That was all the fun I had tonight. The METCON... was unpleasant. It hurt my feelings. 21-15-9 of front squats and box jump overs. I was given the goal of 10 minutes. The RX was 135...and had I done it, I'd have been closer to 15 minutes I think... maybe. I dont know, but I went with 95lbs, I wanted to hit the sub 10 minute goal. Pulled out an 18" box for the step overs (one day I swear I'll do box jumps...). Ali asks me "you ready for this". I give her the same sheepish answer I give everyone... no. ROFL. But it's the truth.
We start, and I really wanted to hit 21 straight... or 15... or at least 10. I went fast, I hit 15, barely. Dropped the bar. My quads are warm at this point. I get 5 more, Jeff comes over, tells me not to worry about the depth, keep the chest high. I nod my understanding. I know what he wants, but dammit if it isn't hard to do. Finish the 21, and my quads are on fire. These 18" box step ups are killer. I got 10 done in the space Ali got 20 jump overs done. Ridiculous. I'm trying to push my pace, I went for number 11, and I could barely get my foot on top of the box, let alone get the rest of myself up there. Fried. Thankfully, there is a 12" box nearby, I finish the 21 on there, and I'm sucking air. I don't want no mo. Momma, make that bad man stop.
The next set was "easier"... only because it was only 15, and not 21. Did the squats 5-5-5, Jeff said something from over my shoulder, I know I nodded... I know I tried... "keep that chest up!". The step overs went without incident, I didn't fall over, but by the time I was done, the only thing I was saying was "9 more 9 more 9 more" in my head. I was going to do 3-3-3, but I did 4 at first. Got 4 more. Then Jeff is standing in front of me. This is the third time. LOL. I'm so tired, I'm broke, I'm beaten. 1 left. I listen to Jeff, pant my acknowledgement, and then did what was probably the best front squat of the night. I think Jeff was expecting more, but that's 9, ain't got no mo. The step overs were all autopilot. I couldn't feel my legs, I was going as fast as I could without falling over. DONE.
9:30.
Made my time. It wasn't easy, sure wasn't pretty, but I did it. Call this a win. Legs were shaking for the next 15 minutes, no mater what I did. I can't recall this level of... whatever it is, since the first days of squats. Still, I'm happy I went, really happy with the PR, and happy it's over.
Alright, it's taken me 3 hours to write this... watching a movie. Tomorrow... today is Veterans Day. Go out and celebrate with a vet, and remember why this day is around. If you can get to a box, they're likely doing a hero WOD of some sort, give it your best.
Had a rough weekend, woke up early Friday morning to what felt like a... idk it was just a feeling in the back of my throat, and that feeling has always been synonymous with getting sick. !@#$ Sure enough, woke up later, and it hurt to swallow. Lucky me, going to see my PCP later, get this checked out...well, went for thyroid stuff, asked about this as an after thought. Got tested for strep as an afterthought (almost forgot to ask)... never heard back now that I think about it. Spent most of Saturday in a Nyquil induced coma. Sunday was better, but I wasn't 100%. Brings us to Monday...
I wasn't sure I was going to workout tonight. During my flights out here, my inner ear wouldn't make it back to sea level pressurization. Happened both plane rides. Everything sounded/felt muted. It took some monster yawns driving to DE before I felt close to normal. This stuff hurt, like I was snapping rubber bands off my eardrums. So... apparently I still have a little something going on. 5:15pm hit, I left work, one thing on my mind, getting a good workout in, gunk or not.
Had a snafu at the hotel checkin, printer problems. Finally got in, got changed and we're rolling... late. 22 minutes to make what is normally a 25 minute drive. Normally not a problem, but this is still that time of day when people are going home, and it's non-daylight savings time (aka it's dark). Wouldn't you know it, everyone and their mother is driving 5 UNDER the speed limit. Can't make up a stitch of ground anywhere. Late. Again. !@#$!@#
Missed the entire warmup... well, the stuff that would warm me up. Got there in time for some KB warmups. 3 rounds of 8 sumo high pulls, lunges, swings, and squats. All with a heavy KB. Being as I'm not exactly ready, I grabbed what I think is a 44lb KB. Being a warmup, I'll admit it, I didn't hit 8 every time... I was already feeling this spongyness... stuff in my chest, so I didn't want to pus it too hard.
Strength piece was a 1RM of the power clean. Having just hit a 10lb PR for my squat clean, I was hoping to at least do something heavy. I know most people squat clean more than they power clean, I'm not sure that holds true for me. I went heavy, heavier than with my squat clean, and wanted to call it done, but Jeff pushed me a little, said try one more. I wasn't sure I could add another 10 lbs, so I added 5, hit it, albeit with a slightly bowed back. Added it up, 180. Had to check the books... 30lb PR. :D Now I just want to hit that last 20, get another lift over that 200lbs goal.
That was all the fun I had tonight. The METCON... was unpleasant. It hurt my feelings. 21-15-9 of front squats and box jump overs. I was given the goal of 10 minutes. The RX was 135...and had I done it, I'd have been closer to 15 minutes I think... maybe. I dont know, but I went with 95lbs, I wanted to hit the sub 10 minute goal. Pulled out an 18" box for the step overs (one day I swear I'll do box jumps...). Ali asks me "you ready for this". I give her the same sheepish answer I give everyone... no. ROFL. But it's the truth.
We start, and I really wanted to hit 21 straight... or 15... or at least 10. I went fast, I hit 15, barely. Dropped the bar. My quads are warm at this point. I get 5 more, Jeff comes over, tells me not to worry about the depth, keep the chest high. I nod my understanding. I know what he wants, but dammit if it isn't hard to do. Finish the 21, and my quads are on fire. These 18" box step ups are killer. I got 10 done in the space Ali got 20 jump overs done. Ridiculous. I'm trying to push my pace, I went for number 11, and I could barely get my foot on top of the box, let alone get the rest of myself up there. Fried. Thankfully, there is a 12" box nearby, I finish the 21 on there, and I'm sucking air. I don't want no mo. Momma, make that bad man stop.
The next set was "easier"... only because it was only 15, and not 21. Did the squats 5-5-5, Jeff said something from over my shoulder, I know I nodded... I know I tried... "keep that chest up!". The step overs went without incident, I didn't fall over, but by the time I was done, the only thing I was saying was "9 more 9 more 9 more" in my head. I was going to do 3-3-3, but I did 4 at first. Got 4 more. Then Jeff is standing in front of me. This is the third time. LOL. I'm so tired, I'm broke, I'm beaten. 1 left. I listen to Jeff, pant my acknowledgement, and then did what was probably the best front squat of the night. I think Jeff was expecting more, but that's 9, ain't got no mo. The step overs were all autopilot. I couldn't feel my legs, I was going as fast as I could without falling over. DONE.
9:30.
Made my time. It wasn't easy, sure wasn't pretty, but I did it. Call this a win. Legs were shaking for the next 15 minutes, no mater what I did. I can't recall this level of... whatever it is, since the first days of squats. Still, I'm happy I went, really happy with the PR, and happy it's over.
Alright, it's taken me 3 hours to write this... watching a movie. Tomorrow... today is Veterans Day. Go out and celebrate with a vet, and remember why this day is around. If you can get to a box, they're likely doing a hero WOD of some sort, give it your best.
Thursday, November 6, 2014
I HATE being late to things...
Granted I left right on the razors edge to be on time, but the slowdowns in rush hour were ridiculous. Let me pose a question to you. Who's the bigger dick, the guy driving in a fast car who got pulled over, or the cop who pulled him over during rush hour. I couldn't decide who I was more irritated with. It didn't help that he pulled him over...or that the guy pulled over, just past the crest of the hill. So the initial people coming over the hill probably slammed on their brakes... part in shock, and part to rubber neck... no one has ever seen anyone else pulled over before right?
Sorry for the brief tangent. That's why I was late, it frustrates me.
It was ok though, we weren't doing a heavy WOD that needed me to be there on time (not an excuse, just saying it could have been worse). And like I've written in here before... be on time. It's just polite, good box etiquette, and... yeah.
Bench Press. Week two of the series of 5-4-3-2-1 RM's of the movements. I'm still sore from Tuesday and Wednesday, and I didn't really want to go, felt borderline fatigued... caught me during the METCON too.
The 4RM was good, not great. I equaled what I did for the 5 as far as weight goes (165 for both, that I remember anyway). I miiiiight have gotten 175, I put it on the bar, but I lollygagged with getting a spot...and I was pretty shaky with the 165, so I stopped there. There are some days I just don't feel all the strong, and today was one of them.
The METCON today was a 3 movement set with 30 seconds rest between them, for 3 rounds. Ring rows, rest, thrusters, rest, double unders rest, rinse, repeat. This is where the fatigue was kicking in. I didn't have much fun. The ring rows were ok at first, but I've lost whatever form I thought I had, I think the break in them I had over the past month +... idk, maybe my concentration is just broke when it comes to them. *shrugh* Moved on to the thrusters. Tried to go RX at 95lbs. After 3, I asked the coach to bring me some 15lb plates, it was just too much for me to do quickly. The second and third rounds I was able to double my first round... so it was probably the right call. The DU's... I think I jumped more singles, and better singles today than any other time. Maybe I found a better rope? Reminds me, I STILL need to buy one...
Ended up with 183. I wasn't happy with the number to begin with, I knew it wasn't a great effort, but it was what I had for the day. Then I got to the whiteboard. Next lowest person had over 300. Think everyone did singles... I'm not going to say I was crushed, but it made an already "meh" performance seem that much worse. If I haven't told you, or you're just getting started with this blog, I hate losing. A lot more than I hate being late. I'd say I hate losing more than I like winning... if that makes sense.... so seeing myself get crushed by some housewives... gutted.
But I'm ok. Really.
I'm getting better, and I know next time I'm going to do even better, and soon, I'll have a 183, but it will be RX with double unders. Tomorrows WOD is up, it's a recovery day... I can probably do that at home. Call it 50/50 me going up to the box tomorrow.
Since I'm looking at moving, I've been shopping boxes... and I'm super disappointed with the first one I looked at. I don't know about the community, but the programming is suspect to me. I read this article about just that like 4 days ago, and I can't find it now to link it... but it talked about how people are now starting to care a bit more about programming than just community. I think I'm falling in this boat a bit. I love community, don't get that wrong, but 6 months in, programming means a lot more to me now than it did in the beginning. I've been spoiled with really solid programming from my first 3 boxes, so I don't want to mess that up with what will be #4. Know what I mean?
Sorry for the brief tangent. That's why I was late, it frustrates me.
It was ok though, we weren't doing a heavy WOD that needed me to be there on time (not an excuse, just saying it could have been worse). And like I've written in here before... be on time. It's just polite, good box etiquette, and... yeah.
Bench Press. Week two of the series of 5-4-3-2-1 RM's of the movements. I'm still sore from Tuesday and Wednesday, and I didn't really want to go, felt borderline fatigued... caught me during the METCON too.
The 4RM was good, not great. I equaled what I did for the 5 as far as weight goes (165 for both, that I remember anyway). I miiiiight have gotten 175, I put it on the bar, but I lollygagged with getting a spot...and I was pretty shaky with the 165, so I stopped there. There are some days I just don't feel all the strong, and today was one of them.
The METCON today was a 3 movement set with 30 seconds rest between them, for 3 rounds. Ring rows, rest, thrusters, rest, double unders rest, rinse, repeat. This is where the fatigue was kicking in. I didn't have much fun. The ring rows were ok at first, but I've lost whatever form I thought I had, I think the break in them I had over the past month +... idk, maybe my concentration is just broke when it comes to them. *shrugh* Moved on to the thrusters. Tried to go RX at 95lbs. After 3, I asked the coach to bring me some 15lb plates, it was just too much for me to do quickly. The second and third rounds I was able to double my first round... so it was probably the right call. The DU's... I think I jumped more singles, and better singles today than any other time. Maybe I found a better rope? Reminds me, I STILL need to buy one...
Ended up with 183. I wasn't happy with the number to begin with, I knew it wasn't a great effort, but it was what I had for the day. Then I got to the whiteboard. Next lowest person had over 300. Think everyone did singles... I'm not going to say I was crushed, but it made an already "meh" performance seem that much worse. If I haven't told you, or you're just getting started with this blog, I hate losing. A lot more than I hate being late. I'd say I hate losing more than I like winning... if that makes sense.... so seeing myself get crushed by some housewives... gutted.
But I'm ok. Really.
I'm getting better, and I know next time I'm going to do even better, and soon, I'll have a 183, but it will be RX with double unders. Tomorrows WOD is up, it's a recovery day... I can probably do that at home. Call it 50/50 me going up to the box tomorrow.
Since I'm looking at moving, I've been shopping boxes... and I'm super disappointed with the first one I looked at. I don't know about the community, but the programming is suspect to me. I read this article about just that like 4 days ago, and I can't find it now to link it... but it talked about how people are now starting to care a bit more about programming than just community. I think I'm falling in this boat a bit. I love community, don't get that wrong, but 6 months in, programming means a lot more to me now than it did in the beginning. I've been spoiled with really solid programming from my first 3 boxes, so I don't want to mess that up with what will be #4. Know what I mean?
Wednesday, November 5, 2014
FINALLY got that bastard!
YES I DID! Wait, what bastard are we talking about here? Good question!
Third time was the charm, and I finally got the squat clean PR I thought I had not once, but two other times. It was pretty easy too... could have done more, but had problems. Lemmie 'splain.
Obviously we did squat cleans (or just cleans if you prefer). The goal was to work to a heavy. My goal was to hit 155. Worked up to it easily enough. Got to 145 pretty quick, and did 145 pretty easily. So easily in fact, that I decided to go up not 10, but 20 lbs. I tried to hit this 3 times... and three times I got this over my counter-ballast (aka my stomach). Second time I had this up to upper chest. Pull is good, pull is strong, pull is high enough... mind is weak. For some reason that heavy weight psyched me out. 3 times in fact. Adrian was a little baffled... he's like "you're pulling it to your chest" and then a shrug. I know it's mental... this sucks.
So...I back it down to 155. Next pull, nailed it. It wasn't much different than the 165, or the 145, but I hit it. I didn't quite throw the weights down, wanted to, but I did drop it with some satisfaction afterwards (thinking of you Jeff Newton).
For the AMRAP, it was something we'd done previously. 5 minute capacity test we did about a month ago. 5 cleans, 10 bar over burpees. I didn't make any progress sadly. Still an even 2 rounds... I had a little left though, I had my hands on the bar at time this time... not much, but it's somewhat measurable right :P?
My convert did an "each one reach one", and got his brand new bride to come to the box too. Happy for them, hope they make it through bootcamp and have a long, happy, healthy journey together.
Not much else... tired, a bit sore, and my mouth hurts... I'm done with this dentist stuff for a while.
Third time was the charm, and I finally got the squat clean PR I thought I had not once, but two other times. It was pretty easy too... could have done more, but had problems. Lemmie 'splain.
Obviously we did squat cleans (or just cleans if you prefer). The goal was to work to a heavy. My goal was to hit 155. Worked up to it easily enough. Got to 145 pretty quick, and did 145 pretty easily. So easily in fact, that I decided to go up not 10, but 20 lbs. I tried to hit this 3 times... and three times I got this over my counter-ballast (aka my stomach). Second time I had this up to upper chest. Pull is good, pull is strong, pull is high enough... mind is weak. For some reason that heavy weight psyched me out. 3 times in fact. Adrian was a little baffled... he's like "you're pulling it to your chest" and then a shrug. I know it's mental... this sucks.
So...I back it down to 155. Next pull, nailed it. It wasn't much different than the 165, or the 145, but I hit it. I didn't quite throw the weights down, wanted to, but I did drop it with some satisfaction afterwards (thinking of you Jeff Newton).
For the AMRAP, it was something we'd done previously. 5 minute capacity test we did about a month ago. 5 cleans, 10 bar over burpees. I didn't make any progress sadly. Still an even 2 rounds... I had a little left though, I had my hands on the bar at time this time... not much, but it's somewhat measurable right :P?
My convert did an "each one reach one", and got his brand new bride to come to the box too. Happy for them, hope they make it through bootcamp and have a long, happy, healthy journey together.
Not much else... tired, a bit sore, and my mouth hurts... I'm done with this dentist stuff for a while.
Tuesday, November 4, 2014
4 notches and hurt feelings.
Been a good couple of days man. Just got done with a WOD, and my shoulders are zapped. I'm still fighting this rhomboid issue on the left side, but I'm trying to work through it. Did some an AMRAP of WB's and KB's... it hurt my feelings. Actually, the first set of WB's hurt the shoulder, but after that it was just pain and hurt feelings. Strength was a 4RM of the strict press. I ended that up with 125. Sure it was a PR for a 4RM.... but I don't know that I'm going to keep strict tabs on that stuff.... Anyway, my shoulders hurt.
What I really wanted to chat about today was my first convert. Hehehehe. Got a good buddy going through EST's first month of bootcamp. He started last night. Couldn't finish the WOD....and that bothered him. I see it stoking a fire in him, it's a good thing. Hopefully have more things to say about him in the coming weeks.
More news... Lost some more weight. Not much, my poor eating habits have indeed slowed me down. Gone is the 10lbs per month... at 6 months I'm only down about 40lbs... so I've lost about 10 pounds in the last 3 months... but hey, 40 lbs in 6 months isn't anything to be too sad at. Lost opportunity sucks, but hey, bright side is there still was some progress.
More news on top of the other news.... Down 4 notches on the belt....next change is either going to be a new belt, or I have to start making holes. Another good problem to have.
Been through a rough 30 hours... not feeling well, funeral for an adopted mom/aunt/sister, first WOD back in 5 days... I'm tired, it's time for bed. Tomorrow is cleans and another shot at a benchmark AMRAP for a month or so ago. Expecting to see at least a little progress ;)
What I really wanted to chat about today was my first convert. Hehehehe. Got a good buddy going through EST's first month of bootcamp. He started last night. Couldn't finish the WOD....and that bothered him. I see it stoking a fire in him, it's a good thing. Hopefully have more things to say about him in the coming weeks.
More news... Lost some more weight. Not much, my poor eating habits have indeed slowed me down. Gone is the 10lbs per month... at 6 months I'm only down about 40lbs... so I've lost about 10 pounds in the last 3 months... but hey, 40 lbs in 6 months isn't anything to be too sad at. Lost opportunity sucks, but hey, bright side is there still was some progress.
More news on top of the other news.... Down 4 notches on the belt....next change is either going to be a new belt, or I have to start making holes. Another good problem to have.
Been through a rough 30 hours... not feeling well, funeral for an adopted mom/aunt/sister, first WOD back in 5 days... I'm tired, it's time for bed. Tomorrow is cleans and another shot at a benchmark AMRAP for a month or so ago. Expecting to see at least a little progress ;)
Subscribe to:
Posts (Atom)