Squatted myself out of the gym last night. This morning, knee is bugging me (outside, not the inside like it used to), and for some very strange reason, my shoulders/neck are sore. I did front squats and burpees man, so I don't get the shoulder and neck. Must have slept funny.
Taking today off, back at it Thursday. Slow slow slow comeback, but it's happening, and soon we're going to see the real progress.
Health notes. Had what was probably a hypoglycemic issue yesterday. I felt "shaky" but I don't thing I exhibited any of the signs of it outwardly. What I mean is no one was like "are you ok"? Ate some lunch and some mixed nuts, and things seemed to iron themselves out. Makes me really want to get back off caffeine and glucose, and back on Ketones. More news as it develops....
Wednesday, September 28, 2016
Thursday, September 22, 2016
So... about that...
Yeah, here were are, 52 days later, and I spent my first day in the gym... yesterday. So 51 days. WTF?!
Now, I've got some good reasons, and some reasonable excuses, but in the end, I didn't make it enough of a priority. That is the main point to take away.
As for the excuses, I sprained my ankle the weekend after posting this (I think), was out that week, and then had some surprise training from work (notice on Friday at like 2pm that the following Monday I was committed... for the next 5 weeks...). That wouldn't have been so bad, except I had to get up early, and be there early (compared to the norm of my job), and it killed mornings at On Track, and I was forced to stay till 5, and rush hour traffic made getting to evening class a losing proposition after a day full of drinking from the fire hose of knowledge.
Like I said, priorities.
All that said, ankle is pretty well back to 1 piece (I now wear a fancy brace during games).
I'm well rested. Thats a plus right?
Sore today though. I didn't even do that much yesterday. 2k row, 6-10 reps in various schemes of push press, strict press, power clean, front squat, back squat, and deadlifts. All at 95lbs. Felt good to have the bar in the hands again. Capacity is shot. Ate/dranke like shit the entire time (read lots of sugary energy drinks to stay awake). It's time to refocus, cleanse (paleo perhaps?), and move forward. Again...
Lots of other pokers in the fire. Sad I can't Instagram a long video... might have to look at FB live or snap chat or something... want to start chronicling verbally as well as writing. Takes less time. Maybe I can even get fancy and edit? Figure something out, ready for the weekend. Beyond ready. Job is starting to crush my soul.... and it's not that I don't like it, or the people, or the work... it's just not my calling in life, and thus it's soul crushing. More on that later, or perhaps on a new blog to keep this more about fitness.... decisions this weekend for sure.
Anyway, happy to be back, can't wait to share more success's and less failures. We're going to make it!
Now, I've got some good reasons, and some reasonable excuses, but in the end, I didn't make it enough of a priority. That is the main point to take away.
As for the excuses, I sprained my ankle the weekend after posting this (I think), was out that week, and then had some surprise training from work (notice on Friday at like 2pm that the following Monday I was committed... for the next 5 weeks...). That wouldn't have been so bad, except I had to get up early, and be there early (compared to the norm of my job), and it killed mornings at On Track, and I was forced to stay till 5, and rush hour traffic made getting to evening class a losing proposition after a day full of drinking from the fire hose of knowledge.
Like I said, priorities.
All that said, ankle is pretty well back to 1 piece (I now wear a fancy brace during games).
I'm well rested. Thats a plus right?
Sore today though. I didn't even do that much yesterday. 2k row, 6-10 reps in various schemes of push press, strict press, power clean, front squat, back squat, and deadlifts. All at 95lbs. Felt good to have the bar in the hands again. Capacity is shot. Ate/dranke like shit the entire time (read lots of sugary energy drinks to stay awake). It's time to refocus, cleanse (paleo perhaps?), and move forward. Again...
Lots of other pokers in the fire. Sad I can't Instagram a long video... might have to look at FB live or snap chat or something... want to start chronicling verbally as well as writing. Takes less time. Maybe I can even get fancy and edit? Figure something out, ready for the weekend. Beyond ready. Job is starting to crush my soul.... and it's not that I don't like it, or the people, or the work... it's just not my calling in life, and thus it's soul crushing. More on that later, or perhaps on a new blog to keep this more about fitness.... decisions this weekend for sure.
Anyway, happy to be back, can't wait to share more success's and less failures. We're going to make it!
Tuesday, August 2, 2016
60lbs in 60 days
Thats the goal. I've got a wedding coming up where I'm going to meet a gang of people I've "known" for years from online gaming, and frankly, I want to look good, or at least better for that. Add in the fact that it will also help me in life, crossfit, and soccer... it's a no brainer. I know there are hundreds of articles that tell you that dieting is bad, it's not sustainable, etc etc. You know what, they're 100% right in my opinion. I'm not using the diet for a long term fix tho. I've only lost my gains when I've been MIA from Crossfit (go figure).
Plan is to focus on a more paleo/keto diet 6 of 7 days a week, and not going overboard on day 7. Also going to try to hit at least 5 days of activity a week, with at least 2 of them being double days, or double sessions.
Simple plan: Eat right. Exercise.
#60in60
Started this post on Monday, pre-workout. It's not Tuesday and I've done two workouts. :) Been busy. Tweaked my knee shortly after I matched a PR on the clean and jerk. I mean technically, I think it was a PR as the last plates were 5KG and not 10lbs, but back to the knee. I'd gotten done with that, and was putting down an iron 5lb plate, and I felt this little... thing. So that first workout, I didn't get into the squats at all. Why this is important? Well, after the squats, there was a 18-15-12-9-6-3 of power snatches and 200m row/run on the dashes. I did maybe 5 power snatches, kept feeling the twitches... I did 58 power snatches as muscle snatches. Good grief. Rowing didn't help matters. Tired as bawls when that WOD was over.
The morning workout wasn't much better. Biggest pain point was the 5 rounds of thrusters. Now, these aren't your normal thrusters. These are Fran training thrusters. 15 reps, every 2 minutes on the minute. YOU. CAN. NOT. PUT. THE. BAR. DOWN. for some of the better athletes, this isn't as big an issues. For us gen-pop folks, this is a lactic acid bloodbath. 4 rounds was all I got. Cramps. LOL. Need more bananas or salt in my life.
Eating yesterday was solid... actually, it wasn't, I didn't eat enough...
Other updates. Finally got around to creating some new accounts. Feel free to add them to your circle of social media if you're up for it. Comment, encourage, critique, I'm down for whatever.
thecrossfitnomad gmail
the_crossfit_nomad Instagram
thecrossfitnomad My Fitness Pal
https://www.facebook.com/thecrossfitnomad2/ Going to start posting more here as well.
Soccer is going well. 2-1 so far this season. Playing better every game, so hopefully this 60lbs in 60 days will make all that even better.
Plan is to focus on a more paleo/keto diet 6 of 7 days a week, and not going overboard on day 7. Also going to try to hit at least 5 days of activity a week, with at least 2 of them being double days, or double sessions.
Simple plan: Eat right. Exercise.
#60in60
Started this post on Monday, pre-workout. It's not Tuesday and I've done two workouts. :) Been busy. Tweaked my knee shortly after I matched a PR on the clean and jerk. I mean technically, I think it was a PR as the last plates were 5KG and not 10lbs, but back to the knee. I'd gotten done with that, and was putting down an iron 5lb plate, and I felt this little... thing. So that first workout, I didn't get into the squats at all. Why this is important? Well, after the squats, there was a 18-15-12-9-6-3 of power snatches and 200m row/run on the dashes. I did maybe 5 power snatches, kept feeling the twitches... I did 58 power snatches as muscle snatches. Good grief. Rowing didn't help matters. Tired as bawls when that WOD was over.
The morning workout wasn't much better. Biggest pain point was the 5 rounds of thrusters. Now, these aren't your normal thrusters. These are Fran training thrusters. 15 reps, every 2 minutes on the minute. YOU. CAN. NOT. PUT. THE. BAR. DOWN. for some of the better athletes, this isn't as big an issues. For us gen-pop folks, this is a lactic acid bloodbath. 4 rounds was all I got. Cramps. LOL. Need more bananas or salt in my life.
Eating yesterday was solid... actually, it wasn't, I didn't eat enough...
Other updates. Finally got around to creating some new accounts. Feel free to add them to your circle of social media if you're up for it. Comment, encourage, critique, I'm down for whatever.
thecrossfitnomad gmail
the_crossfit_nomad Instagram
thecrossfitnomad My Fitness Pal
https://www.facebook.com/thecrossfitnomad2/ Going to start posting more here as well.
Soccer is going well. 2-1 so far this season. Playing better every game, so hopefully this 60lbs in 60 days will make all that even better.
Tuesday, July 19, 2016
Sweet sweet barbell love
I've been around the box, I promise. This lack of updates is more about me trying to get other things done. When I started, I had some time at night in the hotel to write a "here's how it went". At home now, more demands on my time, it's more of a struggle. I do apologize.
Today's main exercise was 30 minutes of sweet barbell loving. 3-10 minute EMOMs consisting of 5 reps of power snatch (first 10), push jerks, then power cleans. The goal was to go up in weight as you're able, while maintaing form.
What I love- lots of barbell time. Weights we're manageable...ish. Opportunity to work on form with a watchful eye.
What I loath- Power Snatches... can't hit that hip crease, physics still says no. Loathe barbells as cardio. Loathe adding weights (I don't breath well when moving plates on or off the bar).
So that was 30 minutes of awesome today. Did some other stuff... typically CrossFit warmup, and post WOD was a 10 minute +2 rep ladder of situps and pushups. Actually had to stop halfway though, had cramps in the calves, and then in the abs. Clearly potassium deficient at the moment.
More updates-
Workouts going well, food not so much. Going to start using myfitnesspal again this week, need to make a new email/login with something attached to The CrossFit Nomad, or maybe even re-brand since I'm no longer nomadic... at the moment. Who knows.
Trying to get back to the two a days when I can. Double dipping on the benefits. One, it's more work and should help get some of this stubborn weight off. Two, I'm getting better at soccer.
******Soccer Stuff******
Having a blast. It's becoming my "why" for working out. It's a clear, measurable goal, and I love it. Started the new season Sunday, played my best game yet, thanks in part to the good coaching and training I've been getting in. Seeing those early gainz as it were.
Do have a story. You see, it was my best game in goal, but we lost. Picture if you will, a tied score, 20 seconds (ish) left in the match. Guy kicks the ball from mid-field. Thats PLENTY of time to see it in, and get in a good position to catch the ball. Then the moment of impact. The ball didn't stop in my hands like it was supposed to. You see, I had them just a little too wide, in a good basketball catching space. So the ball hit my pointer fingers and thumbs, then it hit my face. To add insult to injury, it then went into the goal, scoring the winner with no time left to do anything. I'm not sure what was redder, the side that got hit, or the side that showed my embarrassment.
It's funny now, but it's another important lesson learned the hard way. Back to our winning ways Sunday.
Today's main exercise was 30 minutes of sweet barbell loving. 3-10 minute EMOMs consisting of 5 reps of power snatch (first 10), push jerks, then power cleans. The goal was to go up in weight as you're able, while maintaing form.
What I love- lots of barbell time. Weights we're manageable...ish. Opportunity to work on form with a watchful eye.
What I loath- Power Snatches... can't hit that hip crease, physics still says no. Loathe barbells as cardio. Loathe adding weights (I don't breath well when moving plates on or off the bar).
So that was 30 minutes of awesome today. Did some other stuff... typically CrossFit warmup, and post WOD was a 10 minute +2 rep ladder of situps and pushups. Actually had to stop halfway though, had cramps in the calves, and then in the abs. Clearly potassium deficient at the moment.
More updates-
Workouts going well, food not so much. Going to start using myfitnesspal again this week, need to make a new email/login with something attached to The CrossFit Nomad, or maybe even re-brand since I'm no longer nomadic... at the moment. Who knows.
Trying to get back to the two a days when I can. Double dipping on the benefits. One, it's more work and should help get some of this stubborn weight off. Two, I'm getting better at soccer.
******Soccer Stuff******
Having a blast. It's becoming my "why" for working out. It's a clear, measurable goal, and I love it. Started the new season Sunday, played my best game yet, thanks in part to the good coaching and training I've been getting in. Seeing those early gainz as it were.
Do have a story. You see, it was my best game in goal, but we lost. Picture if you will, a tied score, 20 seconds (ish) left in the match. Guy kicks the ball from mid-field. Thats PLENTY of time to see it in, and get in a good position to catch the ball. Then the moment of impact. The ball didn't stop in my hands like it was supposed to. You see, I had them just a little too wide, in a good basketball catching space. So the ball hit my pointer fingers and thumbs, then it hit my face. To add insult to injury, it then went into the goal, scoring the winner with no time left to do anything. I'm not sure what was redder, the side that got hit, or the side that showed my embarrassment.
It's funny now, but it's another important lesson learned the hard way. Back to our winning ways Sunday.
Tuesday, June 28, 2016
My Wrist!!
Missed a few updates. Had another two a day on Thursday last week. Did some extra goalie later movement work, rowed another mile, and sweat out a pound and a half, or more... so it seems.
Had a much better game between the sticks this weekend. STILL let in my avg of 5 goals (still got the W), but I can get that down to 3 with a little more work. Missed a near post I should have had, had one slide off my gloves and back into play, and then there was a miscommunication for a third. We'll get there.
Did hurt my hand though. One of the ones that was 50/50 coulda/shoulda saved, was in a bad spot, and had a shot blasted high. Caught it, or rather it bent my thumb backward while flying into the goal. I mention that because 2 days later, it's impacting my WOD.
Weights today, lots of barbell work. Didn't want to get up, super sleepy, but decided to drag my butt out of bed anyway. Did some lunges, power cleans, and push press in a 12-9-6 format for 5 rounds. Struggled mightily, thumb and subsequent wrist just weren't' having it. Did some additional squat work, and some heavyish push presses at 135. Glad I stopped when I did, my wrist just wasn't having it. Might do an afternoon session again, though I don't actually have the gear for it with me, but we'll make it work.
Need the thumb/wrist to get better quick tho. Light work till then.
Had a much better game between the sticks this weekend. STILL let in my avg of 5 goals (still got the W), but I can get that down to 3 with a little more work. Missed a near post I should have had, had one slide off my gloves and back into play, and then there was a miscommunication for a third. We'll get there.
Did hurt my hand though. One of the ones that was 50/50 coulda/shoulda saved, was in a bad spot, and had a shot blasted high. Caught it, or rather it bent my thumb backward while flying into the goal. I mention that because 2 days later, it's impacting my WOD.
Weights today, lots of barbell work. Didn't want to get up, super sleepy, but decided to drag my butt out of bed anyway. Did some lunges, power cleans, and push press in a 12-9-6 format for 5 rounds. Struggled mightily, thumb and subsequent wrist just weren't' having it. Did some additional squat work, and some heavyish push presses at 135. Glad I stopped when I did, my wrist just wasn't having it. Might do an afternoon session again, though I don't actually have the gear for it with me, but we'll make it work.
Need the thumb/wrist to get better quick tho. Light work till then.
Wednesday, June 22, 2016
Great day
Boy it's warm. Yesterday was a great day. Good morning workout, minus this one part, but overall it was good. Sweat all over the office again (maybe I need a fan?). Germany won their game, that was great. USA lost badly to Argentina... that part sucked. So maybe it wasn't a great day, but it was good, better than normal.
Workout was good. Did some squatting, rolled up to the mid foot, used way too much quad. Worked on lower weights to stay back. Been talking about this for 2 years now, need to get the weight off, and fix this counter balance that I've got. Had some other things as well, like a 20 minute AMRAP team bump event. Had two girls on my team, and the workout was a 100ft "heavy" sled push. I say "heavy" because it was 180 and that's light to me. While that person is going, person 2 is doing ring pushups, and person 3 is doing a calorie row. What made workout suck a bit, our newest, weakest member was on the sled push while I was on the rower. As a team, we did 168 calories over that time. I had over 100 of them. Let that marinate.
Still, a good workout.
Work was work, then I went home... except I didn't go home. I went back to the box. I think this impressed Brian a fair bit, coming back to work on things. Did a lot of extra work on little things. Did some more squatting sitting back more and more. Did some lateral movement with bands, working on my side to side strength and speed. Rowed another mile. Got some new stuff to work on from Brian for my goalie isms.
So maybe it was a great day?
Workout was good. Did some squatting, rolled up to the mid foot, used way too much quad. Worked on lower weights to stay back. Been talking about this for 2 years now, need to get the weight off, and fix this counter balance that I've got. Had some other things as well, like a 20 minute AMRAP team bump event. Had two girls on my team, and the workout was a 100ft "heavy" sled push. I say "heavy" because it was 180 and that's light to me. While that person is going, person 2 is doing ring pushups, and person 3 is doing a calorie row. What made workout suck a bit, our newest, weakest member was on the sled push while I was on the rower. As a team, we did 168 calories over that time. I had over 100 of them. Let that marinate.
Still, a good workout.
Work was work, then I went home... except I didn't go home. I went back to the box. I think this impressed Brian a fair bit, coming back to work on things. Did a lot of extra work on little things. Did some more squatting sitting back more and more. Did some lateral movement with bands, working on my side to side strength and speed. Rowed another mile. Got some new stuff to work on from Brian for my goalie isms.
So maybe it was a great day?
Monday, June 20, 2016
Morning fitness
I've tried to write this post for about a week now. Short version, I'm switching to mornings, but it's been a process. This is going to be short, I've got 9+ hours of work to try to get done in about 6.5, wish me luck.
Today was awesomely awful. Highlights was a 10 minute EMOM of 5 power snatches. Never did like doing weights for cardio like that (I know thats now how it's designed, but thats how it feels). We also had a nice 15 min AMRAP of 50 singles, 200m row, 5 clean and jerks. There was some other post WOD stuff that I skipped in order to shower and get to work sooner, but it was a pretty solid workout, and I'm happy enough with my efforts, considering I'm running on 4.something hours of sleep.
But wait, didn't you say sleep was important. Yes. Yes I did. Had a late soccer game last night, got home close to midnight. Showered then I stay up a little because I hate going to bed damp. So bed at 0130, and I woke up at 0600. No alarm. Was like well, I can sleep to the time I was going to, or I can get up. Put it to you this way, I didn't want to get up, but I've got goals that can't be met by staying in bed.
The one downside to this am workout stuff is my body is hot afterwards. I don't mean the physically hot, that goes without saying. I'm talking about that raised core temp, raised metabolism, etc etc. I take showers at the box, and today I got it cold before I got out. Stemmed the sweating a bit, but still not enough. I get to work (no AC in the car), and I'm usually back to sweating bullets by the time I get to the door. Either need to get the AC fixed, or try something else on the way to work. I mean this is what I looked like (below). No collard shirt, got a swetband on.... trying to make this mornings thing work. Life is hard. LOL!!
Soccer, if I haven't mentioned it till now, has been going well. Got humbled last night by the 0-5 team in the league, let in 10 goals. 5 we're on me. Can't let that happen again. Pride won't let me. Keep you apprised.
Thats all I've got, have a great Monday everyone!
Today was awesomely awful. Highlights was a 10 minute EMOM of 5 power snatches. Never did like doing weights for cardio like that (I know thats now how it's designed, but thats how it feels). We also had a nice 15 min AMRAP of 50 singles, 200m row, 5 clean and jerks. There was some other post WOD stuff that I skipped in order to shower and get to work sooner, but it was a pretty solid workout, and I'm happy enough with my efforts, considering I'm running on 4.something hours of sleep.
But wait, didn't you say sleep was important. Yes. Yes I did. Had a late soccer game last night, got home close to midnight. Showered then I stay up a little because I hate going to bed damp. So bed at 0130, and I woke up at 0600. No alarm. Was like well, I can sleep to the time I was going to, or I can get up. Put it to you this way, I didn't want to get up, but I've got goals that can't be met by staying in bed.
The one downside to this am workout stuff is my body is hot afterwards. I don't mean the physically hot, that goes without saying. I'm talking about that raised core temp, raised metabolism, etc etc. I take showers at the box, and today I got it cold before I got out. Stemmed the sweating a bit, but still not enough. I get to work (no AC in the car), and I'm usually back to sweating bullets by the time I get to the door. Either need to get the AC fixed, or try something else on the way to work. I mean this is what I looked like (below). No collard shirt, got a swetband on.... trying to make this mornings thing work. Life is hard. LOL!!
Soccer, if I haven't mentioned it till now, has been going well. Got humbled last night by the 0-5 team in the league, let in 10 goals. 5 we're on me. Can't let that happen again. Pride won't let me. Keep you apprised.
Thats all I've got, have a great Monday everyone!
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