Man o man o man. This morning was nasty. Never thought I'd have a workout where the burpees weren't the worst part of it.
Backing up, recap from yesterday. Keto//OS is going good, feeling good, all that is on track. The abundant energy did run out though... my body said it's time for night night at 8pm. I mean I was in bed, under the covers at 8:09. Wiped out. Not saying Keto fuel should have kept me up or anything, just being tongue and cheek. Lack of sleep with some good workouts can do that to ya. Probably have a similar experience tonight.
Woke up a few times from this 8pm slumber. No bueno. And it figures that the best sleep I got was in the two hours before the alarm was set to go off. Up and attem again at 0500. I think the class was about the same size today... apparently there is a 0430 class, cause there were 6 people or so going HAM on this workout when I got there.
Started with the now familiar shoulder work, did some banded stretches off the rig... nice change of pace from all the wall work we've been doing. Strength part was a 10 minute EMOM of 6 hang power snatches. I'm happy I only put 15's on the bar for a comfy 75. Snatching is still my weakest movement, and 6 hang snatches every minute for 10 minutes is a lot of MF snatches. Like most things, my early rounds looked better than my later rounds.... and like most times, I discover a little bit more about myself, and the fundamentals of the movements near the end. I strung together some nice looking/feeling one in the very last set, while being tired as heck.
Alright... this METCON was brutal for me. I saw it around 0100 this morning during a period of being awake, and was like yeah, I'm going to have to go to that dark place to get through this. I'm still looking for my own dark place... I've found it a few times, but I don't know the way there yet... it's just kind of happened. Here, let me take a step back. My man Reggie, who's in Poland right now chasing his dreams (check the hashtag #ChroniclesOfADreamChaser ) recently linked these two articles (here and here) about this very subject. When I find the way, you can bet I'll have a separate blog post about it.
40 air squats, 30 ring rows, 20 'merican KB swings, and 10 burpees. 4 rounds for time, 20 minute cap. I knew going into this that I'd have to find the dark place in order to finish.... and not only did I not find the dark place, I stopped so many times, it was irritating. I mean like "why the !@#$ are you stopping" level of tomfoolery. The airsquats were absolutely brutal today. I tried rolling out before hand, and working on some other bits, but my left quad refused to loosen up. Felt like it was going to explode. Early depth issues aside, the pain in my left quad was my main opponent today. Made for some lengthy time on the air squats.
The ring rows were bad for everyone. Keeping active shoulders seemed to put a lot of people into a level of discomfort they haven't had in a while. I did ok.... broke them up into a lot of sets... feel like I've lost a little bit of capacity on these as my sets were merely 3's. Not sure why I can't do sets of 5 consistently anymore... maybe I need that #darkplacementality on these as well.
KB swings were light and easy. Highlight of the workout... though, the reason they were easy is that I was using a 35 and not a 55....I built this break in for the sake of knowing I'd likely need a small break. Maybe it wasn't the best idea? Either way, I appreciated the break. The burpees were burpees. Nothing great or bad about it it, just is what it is. I did my best to jump up every time. Think I only stepped up on 2 or maybe 3 burpees, not bad. All in all, I got through 3 rounds... not the full 4. Not awful I supposed, but not what I wanted to get done today. Good workout though.
Stretched, rolled, and used one of those stick things on my quads... still sore. Probably be taking tomorrow off, or at least doing something else instead of squatting... then again, might squat and be just fine. Struggling a bit this week, and I feel a majority of it is my sleep cycles, or lack there of. Going to hopefully sleep fitfully tonight, and get back on track.
Wednesday, September 9, 2015
Tuesday, September 8, 2015
Another mile in my shoes...
Day 8 of Keto//OS. Everything it still humming along nicely. Still cobweb free (even thought I've had a few nights of reduced sleep). Haven't worked out since Friday and haven't seen a drop or spike in energy... which I think is good. Nice, solid, continuous energy all day. Will confess, did take a nap on Saturday, but I was tired (see reduced sleep above). Wife said "you're looking a little smaller". Don't know if that is strictly from Keto, but we'll chalk it up to improved energy and walking a little taller these days.
I haven't been up before 0500 in a few weeks now, with no plane travel, there has been no need... which has translated into great sleep. Well, I wanted to get up at 0500 today.....and because I didn't want to oversleep, I slept like booty. Tossed and turned all night, no bueno. By the time 5am got here, I didn't need Brian over my shoulder whispering "you can still make it to CrossFit", I was already up and ready. When I pulled up to the box, there was already a nice contingent of people. Apparently On Track does 0530 classes right... think there were around 15 people there.
Did some more shoulder mobility stuff, keeping with On Tracks shoulder theme for the month. Got some good stuff on the front socket on my right shoulder, which is apparently the issue I've been feeling, but unable to properly articulate about... so I'm gong to try to spend some extra days here this week, just for more shoulder stretches... I mean I can do them on my own, but getting feedback on them is kind of nice.
Did a mix of things today... banded pullups then a few rounds of bent over dumb bell rows and strict dumbbell shoulder presses. All solid work, trying to keep with the theme of neutral, active shoulders. I did alright, some of the presses got heavy/difficult.
WOD was 12 minute AMRAP of 20 wallballs, 40 single unders, and 200m row. Highlights, did better stringing longer sets of wallballs together (something I want to get better at). Lowlights.... I strung more wallballs together. LOL. But really, my depth felt shallow, need to get some feedback on that. Also didn't have my favorite jump rope today, so my singles were really bad. Only got through 3 full rounds before and started on the 4th set of wallballs before time was up. Not terrible, but not quite 'the final ball' as they say in soccer.
After it's all said and done, I'm a sweaty mess, but in good spirits. People are starting to leave, the 0630 class is starting to go, and Jessica was like "who wants to run a mile?" I audibly LOL'd and pointed to everyone else. No one took her up on it, so I was like tell ya what, I'll row a mile, she said yes, that works. Dang it!! She told me that she was trying to get some extra cardio work in, she's plateaued on the scale and thinks some extra sweating will be good for her... probably good for me as well, so lets do it.
Off we go... and man, around 300m, I really didn't want to be doing this anymore. I had to fight to get through this. Every few hundred meters, I wanted to quit, and had to talk myself into keeping going. Almost there. Halfway there. No, now you're halfway there. No, NOW you're actually half way there... Things like that. I stopped pulling 3 times for a few seconds to catch my breath, it's been a while since I've gone that far. Even with the breaks I took, I manged to beat everyones time on the rower. Still have some skill on the rower it seems, but my capacity isn't where it was when I was PRing my 1000m's. 6:57 was the time on the rower. Not terrible, but I should be able to do better... might start rowing a mile after every WOD... we'll see.
Only downside to working out in the morning... body is primed to sweat. Been sweating all morning man. After the shower. Getting dressed. Driving. Walking into work... it's been rough. Worst part though, I didn't take a towel for my seat or seatbelt this morning, so I smelled that all the way into the office, and I smell the sweat now... #lessonlearned Eww. Alright, time to get to work.
I haven't been up before 0500 in a few weeks now, with no plane travel, there has been no need... which has translated into great sleep. Well, I wanted to get up at 0500 today.....and because I didn't want to oversleep, I slept like booty. Tossed and turned all night, no bueno. By the time 5am got here, I didn't need Brian over my shoulder whispering "you can still make it to CrossFit", I was already up and ready. When I pulled up to the box, there was already a nice contingent of people. Apparently On Track does 0530 classes right... think there were around 15 people there.
Did some more shoulder mobility stuff, keeping with On Tracks shoulder theme for the month. Got some good stuff on the front socket on my right shoulder, which is apparently the issue I've been feeling, but unable to properly articulate about... so I'm gong to try to spend some extra days here this week, just for more shoulder stretches... I mean I can do them on my own, but getting feedback on them is kind of nice.
Did a mix of things today... banded pullups then a few rounds of bent over dumb bell rows and strict dumbbell shoulder presses. All solid work, trying to keep with the theme of neutral, active shoulders. I did alright, some of the presses got heavy/difficult.
WOD was 12 minute AMRAP of 20 wallballs, 40 single unders, and 200m row. Highlights, did better stringing longer sets of wallballs together (something I want to get better at). Lowlights.... I strung more wallballs together. LOL. But really, my depth felt shallow, need to get some feedback on that. Also didn't have my favorite jump rope today, so my singles were really bad. Only got through 3 full rounds before and started on the 4th set of wallballs before time was up. Not terrible, but not quite 'the final ball' as they say in soccer.
After it's all said and done, I'm a sweaty mess, but in good spirits. People are starting to leave, the 0630 class is starting to go, and Jessica was like "who wants to run a mile?" I audibly LOL'd and pointed to everyone else. No one took her up on it, so I was like tell ya what, I'll row a mile, she said yes, that works. Dang it!! She told me that she was trying to get some extra cardio work in, she's plateaued on the scale and thinks some extra sweating will be good for her... probably good for me as well, so lets do it.
Off we go... and man, around 300m, I really didn't want to be doing this anymore. I had to fight to get through this. Every few hundred meters, I wanted to quit, and had to talk myself into keeping going. Almost there. Halfway there. No, now you're halfway there. No, NOW you're actually half way there... Things like that. I stopped pulling 3 times for a few seconds to catch my breath, it's been a while since I've gone that far. Even with the breaks I took, I manged to beat everyones time on the rower. Still have some skill on the rower it seems, but my capacity isn't where it was when I was PRing my 1000m's. 6:57 was the time on the rower. Not terrible, but I should be able to do better... might start rowing a mile after every WOD... we'll see.
Only downside to working out in the morning... body is primed to sweat. Been sweating all morning man. After the shower. Getting dressed. Driving. Walking into work... it's been rough. Worst part though, I didn't take a towel for my seat or seatbelt this morning, so I smelled that all the way into the office, and I smell the sweat now... #lessonlearned Eww. Alright, time to get to work.
Friday, September 4, 2015
Simple, but effective.
Keto//OS day 5... the afternoon drowsiness is almost completely gone, as are the cobwebs. That alone has been awesome for me. Seriously though, that was the one thing I wanted out of Keto//OS, and it's delivered in spades, so thats awesome. Still monitoring the weight loss... noticed a pair of my gym shorts were a bit loose this week, but that could be coincidence (really hope it's not). We'll find out soon enough.
Today was a light day for Friday... still challenging in all the right ways, but not the sort of thing to break ones spirit. Three parts. Our month long shoulder mobility bit, and then our quick warmup of 5 rounds of 6 air squats, 9 sit ups, 12 KB swings. 6 or 7 minutes of work... took a little longer than I anticipated, my knee was being creaky and cranky. Still, got through it quickly enough.
WOD was very simple. 4 stations, 30 minutes of work. As soon as you can't do any more of one movement, you go to the next, and keep rotating. The only real rule, don't stop.
I confess... I stopped a few times.
Rowing, farmers carries, sled pushes, and 2 types (forward and backward) sled pulls. I was a little concerned about my shoulder stiffness, and after the last time sled pulling where I pulled a bit more than just the sled. I thought I'd try my luck on the rower first... had visions of pulling a 2k. I didn't get more than 500m before I wanted to do something else. Was off my PR pace, but kept it under 2 minutes. I'll take it. Moved on to the farmers carry. 70lbs KBs in each hand. These are the first farmers carries I can really remember doing... at least the first ones for a loooooong time. The speed at which my grip started to struggle... wasn't expecting that. Think I made 3 laps before I put them down. Wanting to get a bit of everything, I took my talents outside to the sled push.
It's hot outside... well, hot enough. 90 degrees will give you that impression. Sled push took a lot out of me man.... 135lbs plus the sled, and some nice Kansas sun beating down on us... Had to take a few breaks, but had some really good, extend pushes, but man, my hammys were singing after that. 10 minutes gone. Repeated that cycle (roughly) again, got another 10 minutes of work in. Last 10 minutes I actually pulled some of the sleds, and did a lot more farmers carries than before.
My eating has gone to shite... I need to get on a ketosis friendly diet... something to help accelerate the weight loss. High fat, moderate protein, and low carbs. Should work... just need to get started.
Good workout, lots of sweaty fun with everyone. Signed up for the weight training sessions, looking forward to that. Got some mowing done after the WOD... more hot sweaty fun. Not much else to say other than good night.
Today was a light day for Friday... still challenging in all the right ways, but not the sort of thing to break ones spirit. Three parts. Our month long shoulder mobility bit, and then our quick warmup of 5 rounds of 6 air squats, 9 sit ups, 12 KB swings. 6 or 7 minutes of work... took a little longer than I anticipated, my knee was being creaky and cranky. Still, got through it quickly enough.
WOD was very simple. 4 stations, 30 minutes of work. As soon as you can't do any more of one movement, you go to the next, and keep rotating. The only real rule, don't stop.
I confess... I stopped a few times.
Rowing, farmers carries, sled pushes, and 2 types (forward and backward) sled pulls. I was a little concerned about my shoulder stiffness, and after the last time sled pulling where I pulled a bit more than just the sled. I thought I'd try my luck on the rower first... had visions of pulling a 2k. I didn't get more than 500m before I wanted to do something else. Was off my PR pace, but kept it under 2 minutes. I'll take it. Moved on to the farmers carry. 70lbs KBs in each hand. These are the first farmers carries I can really remember doing... at least the first ones for a loooooong time. The speed at which my grip started to struggle... wasn't expecting that. Think I made 3 laps before I put them down. Wanting to get a bit of everything, I took my talents outside to the sled push.
It's hot outside... well, hot enough. 90 degrees will give you that impression. Sled push took a lot out of me man.... 135lbs plus the sled, and some nice Kansas sun beating down on us... Had to take a few breaks, but had some really good, extend pushes, but man, my hammys were singing after that. 10 minutes gone. Repeated that cycle (roughly) again, got another 10 minutes of work in. Last 10 minutes I actually pulled some of the sleds, and did a lot more farmers carries than before.
My eating has gone to shite... I need to get on a ketosis friendly diet... something to help accelerate the weight loss. High fat, moderate protein, and low carbs. Should work... just need to get started.
Good workout, lots of sweaty fun with everyone. Signed up for the weight training sessions, looking forward to that. Got some mowing done after the WOD... more hot sweaty fun. Not much else to say other than good night.
Thursday, September 3, 2015
Tight back again...
Oh man. Day 4 of Keto//OS and things are going well on that front. Only had two spots where I had one of those brief moments of afternoon sleepiness... but they were uber brief, nothing like the hour + of "gee Wally, I'm sleep. Well go take a nap Beave! Ok Wally." Woke up this morning with only 5 hours sleep... no cobwebs, just rise and go. Can't keep doing that, but it's nice to know I've got that in my back pocket on the nights I don't get enough sleep.
Took Wednesday off, was going to go, but didn't get out of the house till baby girls soccer practice. It had lots of running, and box jump burpees. Would have been great for building some capcity, maybe I'll do it on my own later... lol. Yeah right.
Thursday was another night of squats. Did more than Monday, but still, just slowly working back into squatting with some weight. Did several sets of 4 and 5 at 135#. Nothing felt terribly bad, moved with some speed... well, my speed.
WOD tonight was a good one. 5 rounds of 15 deadlifts (115), 10 push press, 5 bar over burpees. Deadlifts messed me up. Not the weight, but again, I started poorly. By the third round my lower back was tight enough that I didn't want to continue. I probably could have, but I didn't want to push it. Know what I mean? The push press was heavy, but the further along we got, the better I got at it... still haven't figured out my dip drive.
Might get that taken care of sooner than later. Janelle is going to be doing some small group oly lifting training... could be great. Starts in two weeks, gonna be the snatch for the first class if I'm not mistaken. Need the work, even if I hate the lift. LOL!
Thought I'd have more to write, but I don't.... catch you soon.
Took Wednesday off, was going to go, but didn't get out of the house till baby girls soccer practice. It had lots of running, and box jump burpees. Would have been great for building some capcity, maybe I'll do it on my own later... lol. Yeah right.
Thursday was another night of squats. Did more than Monday, but still, just slowly working back into squatting with some weight. Did several sets of 4 and 5 at 135#. Nothing felt terribly bad, moved with some speed... well, my speed.
WOD tonight was a good one. 5 rounds of 15 deadlifts (115), 10 push press, 5 bar over burpees. Deadlifts messed me up. Not the weight, but again, I started poorly. By the third round my lower back was tight enough that I didn't want to continue. I probably could have, but I didn't want to push it. Know what I mean? The push press was heavy, but the further along we got, the better I got at it... still haven't figured out my dip drive.
Might get that taken care of sooner than later. Janelle is going to be doing some small group oly lifting training... could be great. Starts in two weeks, gonna be the snatch for the first class if I'm not mistaken. Need the work, even if I hate the lift. LOL!
Thought I'd have more to write, but I don't.... catch you soon.
Wednesday, September 2, 2015
Incident mangement protocol
I had big plans for Tuesday. Saw "build to a heavy single" with the power clean and my eyes lit up. PR time baby. Then came some disappointment. We didn't have a lot of time, built quite a bit of programming into the WODs now with the shoulder mobility/work we're doing for the next month, pre workout. Good stuff by the way, it just takes time from other thing... but thats how time and doing extra stuff work, right?
I jumped weight quickly trying to get to this 'heavy'. Went 95, 135, 185. I did a few reps at the two lower weights, and then tried 4 or 5 times to hit 185. People post WOD who happened to be there said I should have had it (fast elbows!!!). I thought 185 was pretty close to my PR... just checked, and it's the last PR I had. I can't wait for the next time On Track does a ladder day, where you can PR lifts... taking my time vs doing these big jumps... think I'll surprise myself. Also, I call it ladder day, because the last time they did it the had something like 30 bars out.
Quick break in the WOD action to describe day 2 of Keto//OS use. Felt great most of the day... still had a little bit of that mid afternoon slump most people get, but it wasn't as pronounced as it usually is... hopefully a good sign of things to come. Otherwise, felt sharp and alert all day. Also didn't feel wasted after the workout... another good sign.
Rest of the WOD was a simple 21-15-9. I feel like the 3 levels presented give you an opportunity to pick your poison a little. I really only get two choices, but options are nice. :) So 21-15-9 of calorie row's, 185lb deadlifts, and ring rows. Simple enough.
Don't much to say about the rowing. I didn't pull as hard as normal, I wanted to have some energy left for the rest of the movements.... and when I say I didn't pull as hard as normal, I mean I wasn't pulling for a calorie a row. I settled for a .75ish calories a pull. Worked out alright.
Dealifts we're interesting for two reasons... The first, I had terrible form at first... I could feel myself pulling with my back and not using the posterior chain nearly like I should be. Took me 10 lifts to figure that out. After that I found what I was doing wrong and fixed it for the rest of the 21. Second set was an issue... I'd just gotten off the rower, and must have looked tired. Brian grabbed me by both shoulders and was like "I transfer all of my energy into you"... great, thanks buddy. Halfway through, I almost had an incident... One of the things with Keto//OS is that it's suggested you start slow. I've been doing a half scoop in the morning, and one at night. Thats pretty slow. One of the potential issues when starting Ketones, is the possibility that your stomach might get upset. Now, I'm not saying this is the ketones... or lunch... or even Brian "transferring his energy"... but after 7 lifts, there was a problem. Bee lined it to the bathroom, and took a needed 5-7 minute break from the WOD, wasn't really watching the clock, just noticed that my bar was the only one left out, and the next class was getting to work.
I really wanted to finish the workout, which I did. A few people were giving me props... idk if they thought I was still going from the starting timer or what. *shrug* Finished the last bit in less time than the first, and got on with my day.
Must be hot out... I slammed 80oz of water from 5-9pm last night. Not saying it as an accomplishment so much as a "dang, I drank a lot of water"... dehydration from all the hard work I guess. LOL
I jumped weight quickly trying to get to this 'heavy'. Went 95, 135, 185. I did a few reps at the two lower weights, and then tried 4 or 5 times to hit 185. People post WOD who happened to be there said I should have had it (fast elbows!!!). I thought 185 was pretty close to my PR... just checked, and it's the last PR I had. I can't wait for the next time On Track does a ladder day, where you can PR lifts... taking my time vs doing these big jumps... think I'll surprise myself. Also, I call it ladder day, because the last time they did it the had something like 30 bars out.
Quick break in the WOD action to describe day 2 of Keto//OS use. Felt great most of the day... still had a little bit of that mid afternoon slump most people get, but it wasn't as pronounced as it usually is... hopefully a good sign of things to come. Otherwise, felt sharp and alert all day. Also didn't feel wasted after the workout... another good sign.
Rest of the WOD was a simple 21-15-9. I feel like the 3 levels presented give you an opportunity to pick your poison a little. I really only get two choices, but options are nice. :) So 21-15-9 of calorie row's, 185lb deadlifts, and ring rows. Simple enough.
Don't much to say about the rowing. I didn't pull as hard as normal, I wanted to have some energy left for the rest of the movements.... and when I say I didn't pull as hard as normal, I mean I wasn't pulling for a calorie a row. I settled for a .75ish calories a pull. Worked out alright.
Dealifts we're interesting for two reasons... The first, I had terrible form at first... I could feel myself pulling with my back and not using the posterior chain nearly like I should be. Took me 10 lifts to figure that out. After that I found what I was doing wrong and fixed it for the rest of the 21. Second set was an issue... I'd just gotten off the rower, and must have looked tired. Brian grabbed me by both shoulders and was like "I transfer all of my energy into you"... great, thanks buddy. Halfway through, I almost had an incident... One of the things with Keto//OS is that it's suggested you start slow. I've been doing a half scoop in the morning, and one at night. Thats pretty slow. One of the potential issues when starting Ketones, is the possibility that your stomach might get upset. Now, I'm not saying this is the ketones... or lunch... or even Brian "transferring his energy"... but after 7 lifts, there was a problem. Bee lined it to the bathroom, and took a needed 5-7 minute break from the WOD, wasn't really watching the clock, just noticed that my bar was the only one left out, and the next class was getting to work.
I really wanted to finish the workout, which I did. A few people were giving me props... idk if they thought I was still going from the starting timer or what. *shrug* Finished the last bit in less time than the first, and got on with my day.
Must be hot out... I slammed 80oz of water from 5-9pm last night. Not saying it as an accomplishment so much as a "dang, I drank a lot of water"... dehydration from all the hard work I guess. LOL
Monday, August 31, 2015
Placebo or PruvIt?
Alright, first off... this Top Golf stuff is killing me now. Left forearm is still tender, and I can feel whatever muscles sit over the kidneys... I thought they (kidneys) were failing yesterday, drank a LOT of water. Sneaky soreness.
Moving on from golf, it's a squat day again. If you've been keeping up, I've been hating squatting for a while now. That may have "turned the corner" as they say. I didn't have a lot of weight on the bar... 95#. First few sets (I'm not paying attention to the cycles they're on, I wasn't there at the beginning... and I want to fix my squat so yeah...), but the first few sets were awkward, still overthinking it. Then, something changed. I decided to go for speed... and my goodness, not only did it feel good, I stayed on my heels and pushed a bit more through the posterior. Wait... going faster made it easier? Yeah. Did it again... I like this, I think I've found part of the solution to my squatting problems. Still not calling the 'search for squat' complete, but I feel like we've made progress. Any sci-fi fans catch that? No? Fine.
The last set, I think my knee crashed in or something, I felt a little... something. Call it a twang? On the outside of the knee... I blame this on golf. LOL. I felt it some while we were there... more stretching and rolling in my future. If you're wondering, yes, I did get that in today. Some good rolling on the IT band and the quads. Need moar!
Did a additional ancillary thing, some barbell good mornings, which are feeling better. I think I'm holding the bar better, it doesn't roll up on my neck like it used too. Was supposed to do some goblet squats as well, but I eschewed that in favor of not messing with my knee more than I had to.
METCON was some concoction of medball situps, hand release pushups, and 95# thrusters. 3 rounds, a few rep changes, but plenty of work. I alternated being on my knees and doing full pushups. I still don't like my "full" pushup... My chest is always up, or almost all the way up before the rest of my body engages and pulls itself up off the floor... Need to get some coaching on this...I feel like it's not much better than knee pushups.
The medball situps are wonderfully awful. I enjoy them for the fact that the medball gives me the inertia to get up and past half way. I hate them because they are WORK, and my future six back aches after. The thursters... we're hit and miss. The first round, I struggled to get 3 before putting the bar down. The next round I banged out 5 fairly easily before dropping the bar. Shrug. Not sure what the deal was. Last round, on what was supposed to be my last set of 5, on 3, the knee did the crashing in thing again... dropped the bar. Not sure what the issue is, hopefully it's nothing, going to have to keep an eye on it.
We did some group stretching after the WOD... fairly rare occurrence at On Track, and then we were done. I was tired, but I wasn't normal tired... I felt good.... but not just endorphin good... this is where the placebo vs Pruv It comes into play. Got my first Keto//OS shipment today, and had a half scoop before the workout. Felt the caffeine pretty quickly (well, if 30 minutes is quickly), and was better off than before I took it... I was in that nap zone of the day, but that ship was sailing further away the closer I got to the box. After the WOD, on the way home, I didn't feel like I'd gotten my ass handed to me in the gym. Don't know if it was the ketones, or the stretching. Wife hopes it's the stretching... we'll see.
I'm going to try and take some good notes the next few days, give you my thoughts and feedback on it. Might be singing some high praises soon. #wellsee #ketones #goingtopruvit or disprove it... Wish me luck.
Moving on from golf, it's a squat day again. If you've been keeping up, I've been hating squatting for a while now. That may have "turned the corner" as they say. I didn't have a lot of weight on the bar... 95#. First few sets (I'm not paying attention to the cycles they're on, I wasn't there at the beginning... and I want to fix my squat so yeah...), but the first few sets were awkward, still overthinking it. Then, something changed. I decided to go for speed... and my goodness, not only did it feel good, I stayed on my heels and pushed a bit more through the posterior. Wait... going faster made it easier? Yeah. Did it again... I like this, I think I've found part of the solution to my squatting problems. Still not calling the 'search for squat' complete, but I feel like we've made progress. Any sci-fi fans catch that? No? Fine.
The last set, I think my knee crashed in or something, I felt a little... something. Call it a twang? On the outside of the knee... I blame this on golf. LOL. I felt it some while we were there... more stretching and rolling in my future. If you're wondering, yes, I did get that in today. Some good rolling on the IT band and the quads. Need moar!
Did a additional ancillary thing, some barbell good mornings, which are feeling better. I think I'm holding the bar better, it doesn't roll up on my neck like it used too. Was supposed to do some goblet squats as well, but I eschewed that in favor of not messing with my knee more than I had to.
METCON was some concoction of medball situps, hand release pushups, and 95# thrusters. 3 rounds, a few rep changes, but plenty of work. I alternated being on my knees and doing full pushups. I still don't like my "full" pushup... My chest is always up, or almost all the way up before the rest of my body engages and pulls itself up off the floor... Need to get some coaching on this...I feel like it's not much better than knee pushups.
The medball situps are wonderfully awful. I enjoy them for the fact that the medball gives me the inertia to get up and past half way. I hate them because they are WORK, and my future six back aches after. The thursters... we're hit and miss. The first round, I struggled to get 3 before putting the bar down. The next round I banged out 5 fairly easily before dropping the bar. Shrug. Not sure what the deal was. Last round, on what was supposed to be my last set of 5, on 3, the knee did the crashing in thing again... dropped the bar. Not sure what the issue is, hopefully it's nothing, going to have to keep an eye on it.
We did some group stretching after the WOD... fairly rare occurrence at On Track, and then we were done. I was tired, but I wasn't normal tired... I felt good.... but not just endorphin good... this is where the placebo vs Pruv It comes into play. Got my first Keto//OS shipment today, and had a half scoop before the workout. Felt the caffeine pretty quickly (well, if 30 minutes is quickly), and was better off than before I took it... I was in that nap zone of the day, but that ship was sailing further away the closer I got to the box. After the WOD, on the way home, I didn't feel like I'd gotten my ass handed to me in the gym. Don't know if it was the ketones, or the stretching. Wife hopes it's the stretching... we'll see.
I'm going to try and take some good notes the next few days, give you my thoughts and feedback on it. Might be singing some high praises soon. #wellsee #ketones #goingtopruvit or disprove it... Wish me luck.
Sunday, August 30, 2015
Sunday brunch catchup
Two days late on this one... got busier than normal.
The highlights of the past 48 hours, all non box related:
I didn't get to sets of 6... I struggled to string together 4's and 5's. Need to count out where the band goes, I've been putting it a tad low it seems. I don't think I got my forehead to the bar, but I did pull from a dead hang, and it's the correct muscles, so it's still work in the right direction right? Moving on, the next part was to string together 50 more pullups, using whatever method you wanted. By this point, I couldn't do more than 4, often 3's. I think I got to 30 before moving on. Baby steps.
METCON was 3-5 rounds of 15 cal row, 30 wallballs, 15 burpees. I barely got to the box in time for class, and did zero warm up for squatting. Ended being a mistake. I made it to the second round of wallballs, and the pain in my knee (over the knee cap area... again...), and I called it quits. While the pain was certainly legitimate, I still felt like a bit of a baby for stopping. Iced it for a good while after the workout, nice and numbed up by the time I left. People talk about needing more cowbell, I need #morestretching to keep myself out of these predicaments.
Looking forward to this week, should get all the work stuff figured out... with what will likely be west coast clients, I might have to become an AM warrior... likely the... 0530 class. Ouch. We can call that 0545 class at #CFUnlocked good training... if it comes to that. So really, it might be 2-3 weeks before I have it all figured it out, but once I do, it's on. Going after those Building a new Justin weight loss numbers.
The highlights of the past 48 hours, all non box related:
- Eldest child's 3v3 u6 soccer team destroyed their competition. I got there late, but they scored 8 goals while I was watching, and the other team got nada.
- Went to Top Golf for the first time... first time swinging clubs in about a decade. Have to tell you, functional fitness doesn't cover the golf swing... sore in strange places from that. Good time though.
- Got to spend good time with a few different friends that I don't get to see often.
- Paid the penance for "forcing a trade" at work, got a kick in the junk for my review/compensation, messed up my whole Friday.
- Didn't have the best of convos with the Mrs. about the Keto//OS purchase, need it and myself to put up big numbers.
- Pulled up lame in the workout, not an injury, but I did stop...
I didn't get to sets of 6... I struggled to string together 4's and 5's. Need to count out where the band goes, I've been putting it a tad low it seems. I don't think I got my forehead to the bar, but I did pull from a dead hang, and it's the correct muscles, so it's still work in the right direction right? Moving on, the next part was to string together 50 more pullups, using whatever method you wanted. By this point, I couldn't do more than 4, often 3's. I think I got to 30 before moving on. Baby steps.
METCON was 3-5 rounds of 15 cal row, 30 wallballs, 15 burpees. I barely got to the box in time for class, and did zero warm up for squatting. Ended being a mistake. I made it to the second round of wallballs, and the pain in my knee (over the knee cap area... again...), and I called it quits. While the pain was certainly legitimate, I still felt like a bit of a baby for stopping. Iced it for a good while after the workout, nice and numbed up by the time I left. People talk about needing more cowbell, I need #morestretching to keep myself out of these predicaments.
Looking forward to this week, should get all the work stuff figured out... with what will likely be west coast clients, I might have to become an AM warrior... likely the... 0530 class. Ouch. We can call that 0545 class at #CFUnlocked good training... if it comes to that. So really, it might be 2-3 weeks before I have it all figured it out, but once I do, it's on. Going after those Building a new Justin weight loss numbers.
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