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.
Tuesday, June 28, 2016
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!
Monday, June 13, 2016
Time for a fresh beginning.
I've been dragging ass ever since I got stopped traveling for work... that's over now. I just played my first indoor soccer game last week, and had a great time. Nervous... like as nervous as I was walking into CFDS 2 years go, but after a few shots, I was mainly just thirsty. LOL. This isn't going to be much of a post, just putting it out there that after that game, I have A LOT of work to do to get better, but thats the great part about starting at 0.
A week later, I'm finishing this post. Hit a couple of WODs last week. Rowed for two miles in one sitting as well. Working on that conditioning. This goalie stuff has breathed a bit of new life into my drive, which frankly, it needed. Played a doubleheader this weekend, have some jammed fingers and toe that might be broken, or also jammed.
Tomorrow morning starts a fresh beginning. Back to mornings, back on paleo as of today, and back in the drivers seat of this fitness journey. I'll get more into the mindset and new goals in another post soon.
A week later, I'm finishing this post. Hit a couple of WODs last week. Rowed for two miles in one sitting as well. Working on that conditioning. This goalie stuff has breathed a bit of new life into my drive, which frankly, it needed. Played a doubleheader this weekend, have some jammed fingers and toe that might be broken, or also jammed.
Tomorrow morning starts a fresh beginning. Back to mornings, back on paleo as of today, and back in the drivers seat of this fitness journey. I'll get more into the mindset and new goals in another post soon.
Monday, May 23, 2016
Matched a PR today
Which, having not done much clean work, I'm ok with. I almost pr'd by 5lbs, but I didn't get the elbows around fast enough.
Tonight was a clean ladder. I haven't done one of those, ever, and I still haven't, in the way I expected... I was wanting to do the one where each bar is on the floor with the weight already. Instead it was kinda on your own, bring your own weights. LOL. It's all good tho. 185 isn't a bad weight to make it up to.
The rest of the night was a 12 minute AMRAP of 15 situps, 15 ring rows, 15 KB swings. It was alright, but my hip had already turned from Saturday, so it was somewhat painful. Got through it though.
Wanted to give a quick shout out to #teamExplode at the Atlantic Regional. They did well, got 8th in the region. Not what they wanted, but they gave it their all, and I'm proud of them. Gia and Jamie specifically, as they're my homies from the CFDS days. Miss you guys!
Not much else going on. Didn't eat much dinner because I didn't think it would be all that great for me... it's basically the sweet potato/chicken paleo meal, but with regular potato's. Think I'm finally ready to get this train going.
Alright, thats all for now. Cheers.
Tonight was a clean ladder. I haven't done one of those, ever, and I still haven't, in the way I expected... I was wanting to do the one where each bar is on the floor with the weight already. Instead it was kinda on your own, bring your own weights. LOL. It's all good tho. 185 isn't a bad weight to make it up to.
The rest of the night was a 12 minute AMRAP of 15 situps, 15 ring rows, 15 KB swings. It was alright, but my hip had already turned from Saturday, so it was somewhat painful. Got through it though.
Wanted to give a quick shout out to #teamExplode at the Atlantic Regional. They did well, got 8th in the region. Not what they wanted, but they gave it their all, and I'm proud of them. Gia and Jamie specifically, as they're my homies from the CFDS days. Miss you guys!
Not much else going on. Didn't eat much dinner because I didn't think it would be all that great for me... it's basically the sweet potato/chicken paleo meal, but with regular potato's. Think I'm finally ready to get this train going.
Alright, thats all for now. Cheers.
Wednesday, May 18, 2016
"A slightly fatigured Isabel"
Yo... man, that was a burner.
First thing, the warmup was something different. I mean, when you give me a choice, I'm going to choose less work, most of the time. 3x thru the barbell complex, or build to a heavy 2 rep snatch. Easy choice. Plus I prefer straight lifting to the compounded movements of a complex. Not by a lot, but enough that it's not a difficult choice.
My snatching is still atrocious. With the belly to contend with still, I get out in front of the body. I also don't get as "upright" as I'd like before I pull, another belly issue I'm sure. That said, I matched my previous PR of 125. I could have done more, but 125 looked and felt ugly, and I wasn't really trying, or wanting to PR for a double... not that I knew then what the PR was at the time.
That ate up 25 minutes. Now for the WOD. 20 minute AMRAP again, multi part. 2 minutes strict pullups. I think I need to put the band higher, as I'm only able to get my forehead to the bar... 6 minutes to do 3 rounds of 10 shoulder to overhead, and then 10 bar over burpees. I tried hard to keep up with folks, but I can't burpee with any real speed to save my life. 2 more minutes of strict pullups. 6 minutes for 5 rounds of 10 pushups and 10 situps. Doing princess pushups, I tend to tighten everythign, including my calves... the cramp I got in the damaged one was severe. I didn't do many pushups after that, electing to do a lot of situps. bleh! Last 2 minutes gave us more pullups.
But wait, that's only 18 minutes.
Right you are. From minute 18 to minute 28 (as in you have 10 minutes), you get to do Isabel in "a slightly fatigued state". Yeah. Using the same shoulder to overhead weight of 95lbs, I proceeded to do this thing. It was rough, my arms were smoked, but I didn't take weight off the bar, even when I really really wanted to... 6 minutes and 28 seconds later, I was done.
And I mean done. I've never sat around that much after a workout. I mean I sat, got up (before everyone else mind you), cleaned up my bar, sat some more, cleaned up a box and some abmats, sat some more... twas amazing really. After I was finally done sitting, I thought gee, lets try to row that mile now. HAHAHAHA. I got about 200m in, and my hammys and quads were like no sir, you're done for the day.
50/50 on going Wednesday. I want to go, more to prove it to myself... but the WOD part is just a nasty (to me) 80 wb 40 t2b, 40wb, 20 t2b, 20wb, 10 t2b... 80 wall balls... mental battle of the week if I go. Woof.
First thing, the warmup was something different. I mean, when you give me a choice, I'm going to choose less work, most of the time. 3x thru the barbell complex, or build to a heavy 2 rep snatch. Easy choice. Plus I prefer straight lifting to the compounded movements of a complex. Not by a lot, but enough that it's not a difficult choice.
My snatching is still atrocious. With the belly to contend with still, I get out in front of the body. I also don't get as "upright" as I'd like before I pull, another belly issue I'm sure. That said, I matched my previous PR of 125. I could have done more, but 125 looked and felt ugly, and I wasn't really trying, or wanting to PR for a double... not that I knew then what the PR was at the time.
That ate up 25 minutes. Now for the WOD. 20 minute AMRAP again, multi part. 2 minutes strict pullups. I think I need to put the band higher, as I'm only able to get my forehead to the bar... 6 minutes to do 3 rounds of 10 shoulder to overhead, and then 10 bar over burpees. I tried hard to keep up with folks, but I can't burpee with any real speed to save my life. 2 more minutes of strict pullups. 6 minutes for 5 rounds of 10 pushups and 10 situps. Doing princess pushups, I tend to tighten everythign, including my calves... the cramp I got in the damaged one was severe. I didn't do many pushups after that, electing to do a lot of situps. bleh! Last 2 minutes gave us more pullups.
But wait, that's only 18 minutes.
Right you are. From minute 18 to minute 28 (as in you have 10 minutes), you get to do Isabel in "a slightly fatigued state". Yeah. Using the same shoulder to overhead weight of 95lbs, I proceeded to do this thing. It was rough, my arms were smoked, but I didn't take weight off the bar, even when I really really wanted to... 6 minutes and 28 seconds later, I was done.
And I mean done. I've never sat around that much after a workout. I mean I sat, got up (before everyone else mind you), cleaned up my bar, sat some more, cleaned up a box and some abmats, sat some more... twas amazing really. After I was finally done sitting, I thought gee, lets try to row that mile now. HAHAHAHA. I got about 200m in, and my hammys and quads were like no sir, you're done for the day.
50/50 on going Wednesday. I want to go, more to prove it to myself... but the WOD part is just a nasty (to me) 80 wb 40 t2b, 40wb, 20 t2b, 20wb, 10 t2b... 80 wall balls... mental battle of the week if I go. Woof.
Tuesday, May 17, 2016
Holy squatbox batman
'nother quicky type update.
This is the second time I've done this programed workout. It shows up every 5 days. 20 minutes, 12ish back squats, 300ish meter run. Won't go into the specifics, but I'm using more weight AND doing more good reps. In a word, progress. Didn't run this time, did the row... might have been a mistake, not sure. Had a pain under my right ribs, not sure what it was, but it ached while rowing. Maybe my lungs are trying to grow?
Next bit was a 10 minute AMRAP of 15 walking lunges with a plate, and16 Ruski KB swings. There was only so much room, so I just did lunges in place. What killed me was the KB swings. My quads exploded from that effort. Not my back, not my hammys, no, it was the quads. The lunges were enough to beat them up, and then the KB swings finished them off.
Last 10 minute AMRAP was 15 sit ups, 10 airsquats, 5 box jump burpees. I tried to rush to get one more lunge in over the last AMRAP, and half fell half not, but it tightened up my back something fierce. I got through one round of sit ups and squats, then proceeded to stretch and roll out. Sucks, I actually wanted to do these burpees today. Trying to work on getting my feet closer to my hands, and closer together as well. There will be another day, so it's not a big loss, plus as beatup as the quads were today, this would have been the coup de grace.
Sadly this means I missed a good post WOD of 500m row with 50 double unders, also for 10 minutes.
This workout leaves me with two goals. One, get some traps to rest the back on for squats. Second, I want to start rowing a mile a day. 1600m. Work up to that 5k I keep talking about.
This is the second time I've done this programed workout. It shows up every 5 days. 20 minutes, 12ish back squats, 300ish meter run. Won't go into the specifics, but I'm using more weight AND doing more good reps. In a word, progress. Didn't run this time, did the row... might have been a mistake, not sure. Had a pain under my right ribs, not sure what it was, but it ached while rowing. Maybe my lungs are trying to grow?
Next bit was a 10 minute AMRAP of 15 walking lunges with a plate, and16 Ruski KB swings. There was only so much room, so I just did lunges in place. What killed me was the KB swings. My quads exploded from that effort. Not my back, not my hammys, no, it was the quads. The lunges were enough to beat them up, and then the KB swings finished them off.
Last 10 minute AMRAP was 15 sit ups, 10 airsquats, 5 box jump burpees. I tried to rush to get one more lunge in over the last AMRAP, and half fell half not, but it tightened up my back something fierce. I got through one round of sit ups and squats, then proceeded to stretch and roll out. Sucks, I actually wanted to do these burpees today. Trying to work on getting my feet closer to my hands, and closer together as well. There will be another day, so it's not a big loss, plus as beatup as the quads were today, this would have been the coup de grace.
Sadly this means I missed a good post WOD of 500m row with 50 double unders, also for 10 minutes.
This workout leaves me with two goals. One, get some traps to rest the back on for squats. Second, I want to start rowing a mile a day. 1600m. Work up to that 5k I keep talking about.
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