Legs and butt were a little sore from yesterday, everything else felt alright though.
Got up early and met the group at 0650 for the weekly long trail run. Quite a few people out. We all started at the usual 0700 time. I started at a decent pace running with a couple of the usual guys along with a new kid in VFF. The two guys I knew talked for probably 40 minutes straight about the problems they're having with their high school senior children's college applications. Not exactly the conversation I was hoping to listen to this morning haha.
Maybe 3/5 of the way, I turned off to take a longer and harder path. I wanted to add a mile or so to the usual ~9mi lap. The longer path adds on ~.25mi. I followed that up by adding on another trail that tacked on another ~.5mi. Still ended up running all the major hills in the forest, even with the addition of the other trails. Legs felt good. Finished in 1:22.
After eating breakfast and recovering, I did a couple sets of overhead-squats holding my 10lbs "rifle," a couple sets of squats with my 50lbs ruck on, and couple sets of unweighted lunges. And then for burnout, I did unweighted squats with a calf raise at the end up my legs hurt.
Saturday, September 28, 2013
Friday
Everything felt alright this morning. I was a little delayed getting to the gym because I had to stop and pick up more endurance Sport Beans from Fleet Feet. Ended up getting there a little after 2:00.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching. Couldn't foam roll because an older guy grabbed the one foam roller before I could get to it.
First:
I'm thinking about doing a mountain trail race in November, so I want to start doing a Stairclimber work out each week. Figured this was a good day to start. Got on it starting at level 8, bumping it to level 9 after 10:00, and then bumping it again to level 10 after 20:00. Totaled 30:00. I was disgustingly sweaty. Like pools of sweat on the machine. Gross. I would guess that has something to do with the lack of airflow on that machine but who knows. Quads felt good though, no issue there. Going up steps feels like you're using more calf than anything.
Second:
Runner's core wod. Two rounds of 45 seconds on each of 6 exercises. Everything felt pretty good.
Third:
Decided to try a 1000m rowing time trial. Ugh. Did not feel awesome. Set a goal to get as close to 3:30 as I could. That meant averaging 1:45 per 500m. My PR for 500m is 1:31, so doing a single 1:45 is easy. Doing two 1:45/500m back to back is not so easy. Came very close to falling off the machine at the end. Woozy, arms hurt, shoulders hurt, legs did not want to stand. Finished with a PR of 3:32.8.
Fourth:
I was debating whether or not to do this, but then I put on my big boy undies and went and did it. Just a short, but quick, 1.5mi barefoot run on the grass soccer fields in my VFF.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching. Couldn't foam roll because an older guy grabbed the one foam roller before I could get to it.
First:
I'm thinking about doing a mountain trail race in November, so I want to start doing a Stairclimber work out each week. Figured this was a good day to start. Got on it starting at level 8, bumping it to level 9 after 10:00, and then bumping it again to level 10 after 20:00. Totaled 30:00. I was disgustingly sweaty. Like pools of sweat on the machine. Gross. I would guess that has something to do with the lack of airflow on that machine but who knows. Quads felt good though, no issue there. Going up steps feels like you're using more calf than anything.
Second:
Runner's core wod. Two rounds of 45 seconds on each of 6 exercises. Everything felt pretty good.
Third:
Decided to try a 1000m rowing time trial. Ugh. Did not feel awesome. Set a goal to get as close to 3:30 as I could. That meant averaging 1:45 per 500m. My PR for 500m is 1:31, so doing a single 1:45 is easy. Doing two 1:45/500m back to back is not so easy. Came very close to falling off the machine at the end. Woozy, arms hurt, shoulders hurt, legs did not want to stand. Finished with a PR of 3:32.8.
Fourth:
I was debating whether or not to do this, but then I put on my big boy undies and went and did it. Just a short, but quick, 1.5mi barefoot run on the grass soccer fields in my VFF.
Thursday, September 26, 2013
Thursday
Figured I might as well give my legs and arms a break this week, so I decided to do screwy stuff today.
Got to the gym around the normal time, something like 1:45ish.
Usual 5:00 warm up on the rower with 10/10 resistance, then 10:00 of stretching and foam rolling.
First:
5 Rounds:
Bike hard for 5:00, with difficult resistance
20 Box Jumps
Going straight from biking, which is 100% legs, to box jumps, was tough. Especially a bunch of box jumps. Did all 5 sets of box jumps unbroken though. Happy about that.
Second:
Bunch of ab stuff. Crunches, leg levers, more crunches, more leg levers, scissors, and side bends.
Third:
Got on the rower and did 2,000m for time. Ugh. This was the longest I've ever rowed nonstop. I didn't know something could be boring and agonizing at the same time. It was terrible. Tried to keep at or under 2:00/500m. It just dragged on for so long haha. Finished in 7:50.
Wednesday, September 25, 2013
Wednesday
Wanted to do a ruck march today, but I wanted to try to catch up on sleep as well. Decided to push the ruck march to the afternoon.
Got out to the forest a little after 1pm. Since the last few times I've done 5-6mi on a moderate trail pretty easily, I decided to do 4mi on the hardest trail in the forest. Brought along the 10lbs hand-weight that my neighbor helped build. Its to simulate having to carry a 10lbs rifle. 10lbs sounds like nothing, but now that I know what its like to hold it for over an hour, ugh, it sucks. Total distance was 4.22mi, and finished it in around 1:17. I'm not too worried about the time, there are some tremendous hills on that trail, and having the extra 10lbs definitely takes a toll.
Got out to the forest a little after 1pm. Since the last few times I've done 5-6mi on a moderate trail pretty easily, I decided to do 4mi on the hardest trail in the forest. Brought along the 10lbs hand-weight that my neighbor helped build. Its to simulate having to carry a 10lbs rifle. 10lbs sounds like nothing, but now that I know what its like to hold it for over an hour, ugh, it sucks. Total distance was 4.22mi, and finished it in around 1:17. I'm not too worried about the time, there are some tremendous hills on that trail, and having the extra 10lbs definitely takes a toll.
Virginia Trip Pt 1
Flew up to Virginia on Thursday the 19th. Flew back down to my house on Tuesday. Decided I would split the trip up into 2 posts. The first part will be the few random workouts I did. The second part will be detailing the GoRuck Nasty obstacle course race I did on Saturday with my brother.
Friday 9/20
I had been trying to break in my new trail running shoes all week by walking around in them, but I knew I needed at least one run in them before the race. Headed over to a big athletic complex near my parents' house called Vint Hill Farms. It used to be an Army signals intelligence gathering base back in the 70s and 80s, but then closed down a few years after we moved to the area. The large athletics field comprises a couple baseball fields, tennis courts, and a huge area big enough for several soccer fields. Put my new trail shoes on and started running the perimeter. Turns out 1 full lap of the perimeter was a little under 1mi, so I did 3 laps and totaled something like 2.95mi. New shoes felt good. Good traction, no hot spots on my toes.
Monday 9/23
Farm Fitness all day. Helped my parents move a bunch of heavy crap from various places around the yard and house to the truck. Stuff like 3 pieces of 2x4ft slate (really heavy), a bunch of square concrete paving stones, a few concrete cube foundation stones, and a bunch of old bricks. Then tossed it from the bed of the truck to a dumpster that was at chest height. Getting the pieces of slate up that high was fun. After that, spent the rest of the afternoon up a ladder and painting the side of the deck.
Friday 9/20
I had been trying to break in my new trail running shoes all week by walking around in them, but I knew I needed at least one run in them before the race. Headed over to a big athletic complex near my parents' house called Vint Hill Farms. It used to be an Army signals intelligence gathering base back in the 70s and 80s, but then closed down a few years after we moved to the area. The large athletics field comprises a couple baseball fields, tennis courts, and a huge area big enough for several soccer fields. Put my new trail shoes on and started running the perimeter. Turns out 1 full lap of the perimeter was a little under 1mi, so I did 3 laps and totaled something like 2.95mi. New shoes felt good. Good traction, no hot spots on my toes.
Monday 9/23
Farm Fitness all day. Helped my parents move a bunch of heavy crap from various places around the yard and house to the truck. Stuff like 3 pieces of 2x4ft slate (really heavy), a bunch of square concrete paving stones, a few concrete cube foundation stones, and a bunch of old bricks. Then tossed it from the bed of the truck to a dumpster that was at chest height. Getting the pieces of slate up that high was fun. After that, spent the rest of the afternoon up a ladder and painting the side of the deck.
Thursday, September 19, 2013
Thursday
Everything felt alright this morning. Since I have a flight at 7pm tonight, I tried getting to the gym a little earlier than usual.
Got to the gym around 12:30.
5:00 rowing warm up on 10/10 resistance, followed by 10:00 of stretching and foam rolling.
First:
SealFit 121015
For time:
Run 400m
25 Burpees
Run 400m
25 Pull ups
Run 400m
25 x 4ct Mountain Climbers
Run 400m
25 Leg Levers
First time trying this one. Felt pretty decent. Haven't done a SF wod that included treadmill running in a while. Kept each of the 400m runs at 6:34/mi pace. Had to break the burpees into 15-5-5. Did strict pull ups and broke those into 20-3-2. Broke the mountain climbers into 30-20. And did the leg levers unbroken. Finished in 12:54.
Second:
Abs. Did max reps in 2:00 each of reverse crunches, side bends, and then a combination of 10 flutter kicks and 10 scissors back and forth.
Third:
Wanted to do some weighted pull ups. So I did 5 rounds of the following:
5 x 45lbs weighted pull ups
5 hand release push ups
5 squats
Elbow started to hurt a little midway through, but not bad. Probably could have done another few rounds but I wanted to get out of there early.
Got to the gym around 12:30.
5:00 rowing warm up on 10/10 resistance, followed by 10:00 of stretching and foam rolling.
First:
SealFit 121015
For time:
Run 400m
25 Burpees
Run 400m
25 Pull ups
Run 400m
25 x 4ct Mountain Climbers
Run 400m
25 Leg Levers
First time trying this one. Felt pretty decent. Haven't done a SF wod that included treadmill running in a while. Kept each of the 400m runs at 6:34/mi pace. Had to break the burpees into 15-5-5. Did strict pull ups and broke those into 20-3-2. Broke the mountain climbers into 30-20. And did the leg levers unbroken. Finished in 12:54.
Second:
Abs. Did max reps in 2:00 each of reverse crunches, side bends, and then a combination of 10 flutter kicks and 10 scissors back and forth.
Third:
Wanted to do some weighted pull ups. So I did 5 rounds of the following:
5 x 45lbs weighted pull ups
5 hand release push ups
5 squats
Elbow started to hurt a little midway through, but not bad. Probably could have done another few rounds but I wanted to get out of there early.
Wednesday
Got up early since I wanted to do a ruck march. Haven't done one in a couple weeks and thought it might help get my legs ready for the climbing on Saturday.
Got out to the forest around 0650. Stretched for a few minutes then tossed on my pack and headed out. I started off thinking I would do the 5mi loop, but after 1.5mi, I decided I should bump it up to the 6mi. Took the left turn to take add on the extra mile (and 2 big hills). Kept up a pretty decent pace, considering its off road and really hilly. Unfortunately, I think I was the first or second person out on the trails, so I was constantly getting spiderwebs to the face. Yuck. Finished in 1:39.
Got home. Did my normal breakfast routine. Then remembered that my neighbor was going to get a truckload of sand to spread around some low spots in his yard. I decided it made more sense for me to help them do all the heavy lifting so that they didn't hurt themselves. Helped them carry all of the sand 50m from their truck to their backyard using a couple large buckets. This would be another of those "farm fitness" type of workouts.
Decided to rest the remainder of the day.
Got out to the forest around 0650. Stretched for a few minutes then tossed on my pack and headed out. I started off thinking I would do the 5mi loop, but after 1.5mi, I decided I should bump it up to the 6mi. Took the left turn to take add on the extra mile (and 2 big hills). Kept up a pretty decent pace, considering its off road and really hilly. Unfortunately, I think I was the first or second person out on the trails, so I was constantly getting spiderwebs to the face. Yuck. Finished in 1:39.
Got home. Did my normal breakfast routine. Then remembered that my neighbor was going to get a truckload of sand to spread around some low spots in his yard. I decided it made more sense for me to help them do all the heavy lifting so that they didn't hurt themselves. Helped them carry all of the sand 50m from their truck to their backyard using a couple large buckets. This would be another of those "farm fitness" type of workouts.
Decided to rest the remainder of the day.
Wednesday, September 18, 2013
Tuesday
Everything felt pretty decent this morning. Nothing overly sore.
Got to the gym about 1:45.
5:00 rowing warm up on 10/10 resistance, followed by 10:00 of stretching and foam rolling.
First:
SealFit 130916
As many rounds as possible in 30min:
5 Burpees
10 Pull ups
15 Sit ups
First time trying this one as well as it being very new. Didn't know what to expect. Initially hoped for maybe 20 rounds, but after seeing my first round time of 1:30, I knew 20 rounds wouldn't happen. Guessed I would get 18 rounds and sure enough, that's what I finished with. Did every round unbroken for all exercises. Started to get tough on the pull ups around the 10th round but the sit ups and burpees acted as a recovery for my arms.
Second:
Did the runner's core wod. Felt better than the first couple times I've done it. Think I'm starting to get the hang of it.
Third:
Dumbbell flat bench press. Started with 75lbs, then 85, then 95, then back down to 80. Felt good. May have been able to get one or two reps with 105.
Fourth:
Changed and headed to the soccer fields for a barefoot run. Ran 4 laps at a pretty good pace, I think it was 6:48/mi average. Then did some running form drills across a 30 or 40m soccer field. Stuff like lateral bounding to each side, forward bounding, running with high knees, running with butt kicks, and running backwards.
Tuesday, September 17, 2013
Monday
Everything is feeling pretty decent this morning, as far as I can tell anyways. Quads no longer hurt. Elbow seems to be getting better, same with my left shin. Still putting an ice pack on both a lot, just to be safe.
As I was getting ready to head to the gym today, I got delayed a bit by my neighbors. I wanted to give them a heads up that my dad was safe and sound as his building is literally next door to the location of the Navy Yard shooting. Chatted with them for a few minutes, and then saw the UPS truck pull up to my house with my new trail running shoes. Good timing. My current Saucony Peregrine v1 trail shoes are falling apart. The right shoe has a gigantic hole in it, the left shoe is forming an equally large hole. I'm estimating they have 600+ trail miles over 2 years.
Headed to the gym and got there a little after 2.
Since I knew there would be a lot of rowing in today wod, I set the resistance to 5/10 on the rower and warmed up for 5:00. Then stretched and foam rolled for 10:00.
First:
Crossfit Hamilton
3 Rounds, for time:
Row 1km
50 Push ups
Run 1km
50 Pull ups
First time trying this one. With the amount of rowing and other stuff combined, I knew it was going to be rough. I wanted to get around 15:00 per round, which meant doing a 4:00 row, a minute or two on the push ups, maybe 4-5min on the run, and then just suffering through the pull ups. That's exactly what I did for the first round. But then I couldn't keep that pace. The second round was more like a 4:10 row and a 5:00 run. Third round was more like 4:30 row and 5:30 run. Just couldn't catch my breath after the row, and my upper body was smoked. Finished in 48:42.
Second:
Again, strapped for time, so I combined abs and shoulders. Started with dumbbell shoulder press, recovery set of balance and agility drills, then did a max set of leg levers. Next up was dumbbell shoulder shrugs, another set of balance and agility drills, and then a max set of seated V-ups. And then finished with the shoulder range of motion wod.
I debated heading out to the park to get a barefoot run in, but I decided since I'm coming back from injury that I shouldn't over-do it.
As I was getting ready to head to the gym today, I got delayed a bit by my neighbors. I wanted to give them a heads up that my dad was safe and sound as his building is literally next door to the location of the Navy Yard shooting. Chatted with them for a few minutes, and then saw the UPS truck pull up to my house with my new trail running shoes. Good timing. My current Saucony Peregrine v1 trail shoes are falling apart. The right shoe has a gigantic hole in it, the left shoe is forming an equally large hole. I'm estimating they have 600+ trail miles over 2 years.
Headed to the gym and got there a little after 2.
Since I knew there would be a lot of rowing in today wod, I set the resistance to 5/10 on the rower and warmed up for 5:00. Then stretched and foam rolled for 10:00.
First:
Crossfit Hamilton
3 Rounds, for time:
Row 1km
50 Push ups
Run 1km
50 Pull ups
First time trying this one. With the amount of rowing and other stuff combined, I knew it was going to be rough. I wanted to get around 15:00 per round, which meant doing a 4:00 row, a minute or two on the push ups, maybe 4-5min on the run, and then just suffering through the pull ups. That's exactly what I did for the first round. But then I couldn't keep that pace. The second round was more like a 4:10 row and a 5:00 run. Third round was more like 4:30 row and 5:30 run. Just couldn't catch my breath after the row, and my upper body was smoked. Finished in 48:42.
Second:
Again, strapped for time, so I combined abs and shoulders. Started with dumbbell shoulder press, recovery set of balance and agility drills, then did a max set of leg levers. Next up was dumbbell shoulder shrugs, another set of balance and agility drills, and then a max set of seated V-ups. And then finished with the shoulder range of motion wod.
I debated heading out to the park to get a barefoot run in, but I decided since I'm coming back from injury that I shouldn't over-do it.
Sunday, September 15, 2013
Saturday
Ow, still have some rough DOMS in my back and core. Legs feel pretty decent though.
First:
Got up at 0600 and met my trail running group at 0650 for our 9mi lap. The weather was beautiful. I think it was low 60s with humidity somewhere around 70%. Probably going to be the last run in my Saucony Peregrine v1 trail shoes. The right shoe has a tear (really more of a hole now I guess) on right side that stretches from the heal to the base of the little toe. The left shoe has a hole on the left side that stretches from the base of the little toe about 3/4 of the way to the heal. I ordered a new pair of Peregrines v3 trail shoes, should hopefully be delivered on Monday.
Not too many people out there this morning. I think there was maybe 7 total. I started out with Kyle. He had ran the earlier 9mi lap and was going to add some extra stuff on to the 7am lap so he wanted to go slower than he normally does. Fine by me. We chatted and paced each other until the halfway point when he turned onto a different trail to add some more miles on. Also, maybe 15 minutes into the run, we were side by side and he tripped and fell on a root or something. He rolled like you're supposed to be in the process of doing that, he kicked me in the left thigh. That felt delightful.
The rest of the run was pretty uneventful. Kyle and I had started at a quicker pace than the rest of the guys, so I was by myself for the second half. Thought I was making pretty good time but when I finished, I found that I did a 1:15. Which is 3min slower than last week, when I could barely stand up. Not really sure what happened.
Got home, ate breakfast, recovered. Then did one round of 25 squats and 25 diamond push ups, on the hour each hour from 11am to 3pm when the big college football games states.
First:
Got up at 0600 and met my trail running group at 0650 for our 9mi lap. The weather was beautiful. I think it was low 60s with humidity somewhere around 70%. Probably going to be the last run in my Saucony Peregrine v1 trail shoes. The right shoe has a tear (really more of a hole now I guess) on right side that stretches from the heal to the base of the little toe. The left shoe has a hole on the left side that stretches from the base of the little toe about 3/4 of the way to the heal. I ordered a new pair of Peregrines v3 trail shoes, should hopefully be delivered on Monday.
Not too many people out there this morning. I think there was maybe 7 total. I started out with Kyle. He had ran the earlier 9mi lap and was going to add some extra stuff on to the 7am lap so he wanted to go slower than he normally does. Fine by me. We chatted and paced each other until the halfway point when he turned onto a different trail to add some more miles on. Also, maybe 15 minutes into the run, we were side by side and he tripped and fell on a root or something. He rolled like you're supposed to be in the process of doing that, he kicked me in the left thigh. That felt delightful.
The rest of the run was pretty uneventful. Kyle and I had started at a quicker pace than the rest of the guys, so I was by myself for the second half. Thought I was making pretty good time but when I finished, I found that I did a 1:15. Which is 3min slower than last week, when I could barely stand up. Not really sure what happened.
Got home, ate breakfast, recovered. Then did one round of 25 squats and 25 diamond push ups, on the hour each hour from 11am to 3pm when the big college football games states.
Saturday, September 14, 2013
Friday
Oof, noticed some pretty awful delayed onset muscle soreness (DOMS) in my back. Not sure if its from all the pull ups this week or what. Left shin felt alright. Left elbow is still recovering.
Picked up my car. The starter in it died, which is to be expected after nearly 275k miles. My local mechanic is a good guy though, so he found a rebuilt starter for a lot cheaper than a new one. Back to my usual means of transportation.
Got to the gym around 1:45.
Usual 5:00 rowing warm up, 10/10 resistance, then 10:00 of stretching and foam rolling.
First:
Wanted to at least try this SealFit wod I had. Its every minute, on the minute, for 30min straight, perform 5 burpees and 10 x 4ct mountain climbers (which is just 20 x 2ct). Didn't realized how freaking hard this would be. I got 9 rounds into it and couldn't hold myself up for the mountain climbers. Shoulders and back were dead and my left elbow was starting to hurt. Decided to call it there. May have to try this one again at a future date when I'm 100%.
Second:
Did the "standard core wod" from the running website.
Third:
Wanted to get some weighted pull ups in, even though my back was still burning. Just did sets of 5 reps. Started with 10lbs, then 20, 30, 40, and 50. After I did a second set with 50, I did several more sets with my palms facing towards me, which is commonly called a "chin up." Padawan Josh came in around then, did a couple sets of weighted pull ups, and then said he would be interested in trying the SealFit wod I tried earlier.
Fourth:
Timed and counted for Padawan Josh while he did the SealFit wod. He got 7 or so rounds into it before he couldn't get off the floor. I did a few rounds with him, subbing in hand release push ups for burpees and doing the mountain climbers with him.
Fifth:
Changed and headed out to the soccer fields. Wanted to do a shortish fartlek run on the grass. Set my watch to beep for 30sec fast intervals with 1min rest intervals. Did 10 of them and totaled 2mi between the fast and slow stuff.
Picked up my car. The starter in it died, which is to be expected after nearly 275k miles. My local mechanic is a good guy though, so he found a rebuilt starter for a lot cheaper than a new one. Back to my usual means of transportation.
Got to the gym around 1:45.
Usual 5:00 rowing warm up, 10/10 resistance, then 10:00 of stretching and foam rolling.
First:
Wanted to at least try this SealFit wod I had. Its every minute, on the minute, for 30min straight, perform 5 burpees and 10 x 4ct mountain climbers (which is just 20 x 2ct). Didn't realized how freaking hard this would be. I got 9 rounds into it and couldn't hold myself up for the mountain climbers. Shoulders and back were dead and my left elbow was starting to hurt. Decided to call it there. May have to try this one again at a future date when I'm 100%.
Second:
Did the "standard core wod" from the running website.
Third:
Wanted to get some weighted pull ups in, even though my back was still burning. Just did sets of 5 reps. Started with 10lbs, then 20, 30, 40, and 50. After I did a second set with 50, I did several more sets with my palms facing towards me, which is commonly called a "chin up." Padawan Josh came in around then, did a couple sets of weighted pull ups, and then said he would be interested in trying the SealFit wod I tried earlier.
Fourth:
Timed and counted for Padawan Josh while he did the SealFit wod. He got 7 or so rounds into it before he couldn't get off the floor. I did a few rounds with him, subbing in hand release push ups for burpees and doing the mountain climbers with him.
Fifth:
Changed and headed out to the soccer fields. Wanted to do a shortish fartlek run on the grass. Set my watch to beep for 30sec fast intervals with 1min rest intervals. Did 10 of them and totaled 2mi between the fast and slow stuff.
Thursday, September 12, 2013
Thursday
Legs felt much better. Left elbow is hopefully on the mend.
Today turned out to be a screwy day. Did my usual morning chores, got all my gym crap ready, loaded the car to leave at the regular time, and bam, car doesn't start. Electronics work, but no engine turn over, not even with a jump start. Crap. Pushed the car out of the garage and into the street. Called AAA. They towed it to my local mechanic. My neighbor let me borrow his truck for the day so I followed it over, told the mechanic what was wrong, then headed to the gym. Ended up getting there a little after 3 and realized I had forgotten my elbow brace at the house. Fingers crossed that I won't need it!
Usual 5:00 warm up on the rower, 10/10 resistance, followed by 10:00 of stretching and foam rolling.
First:
Unknown 050
For time:
21 Pull ups
50 Squats
21 Knees to Elbows
18 Pull ups
50 Squats
18 Knees to elbows
15 Pull ups
50 Squats
15 Knees to Elbows
12 Pull ups
50 Squats
12 Knees to elbows
First time trying this one. Pretty decent workout. Since it was a *relatively* low total number of pull ups, I decided to do them strict, since Tuesday's wod I did them all kipping. Did the first round of pull ups unbroken, but then every round after that had to be broken up into groups of 5-10. Squats went well. First round was 40 then 10, and then every round after I did 30 then 20. And I did every round of Knees to Elbows unbroken. Pretty happy about that. My grip and forearms were not happy by the last round of knees to elbows. Finished in 11:35, but that included having to wait 15-20 seconds towards the end for a pull up bar to free up.
Second:
Thought I was running out of time so I combined abs in with shoulders. Started with standing military press, then did a recovery set of leg agility and balance drills. That was followed by a big set of flutter kicks and scissors. Then I did shoulder shrugs with one of the plate machines. Followed that up with another recovery set of leg agility and balance drills, and then a max set of seated V-ups. And then finished with the shoulder range of motion wod.
Today turned out to be a screwy day. Did my usual morning chores, got all my gym crap ready, loaded the car to leave at the regular time, and bam, car doesn't start. Electronics work, but no engine turn over, not even with a jump start. Crap. Pushed the car out of the garage and into the street. Called AAA. They towed it to my local mechanic. My neighbor let me borrow his truck for the day so I followed it over, told the mechanic what was wrong, then headed to the gym. Ended up getting there a little after 3 and realized I had forgotten my elbow brace at the house. Fingers crossed that I won't need it!
Usual 5:00 warm up on the rower, 10/10 resistance, followed by 10:00 of stretching and foam rolling.
First:
Unknown 050
For time:
21 Pull ups
50 Squats
21 Knees to Elbows
18 Pull ups
50 Squats
18 Knees to elbows
15 Pull ups
50 Squats
15 Knees to Elbows
12 Pull ups
50 Squats
12 Knees to elbows
First time trying this one. Pretty decent workout. Since it was a *relatively* low total number of pull ups, I decided to do them strict, since Tuesday's wod I did them all kipping. Did the first round of pull ups unbroken, but then every round after that had to be broken up into groups of 5-10. Squats went well. First round was 40 then 10, and then every round after I did 30 then 20. And I did every round of Knees to Elbows unbroken. Pretty happy about that. My grip and forearms were not happy by the last round of knees to elbows. Finished in 11:35, but that included having to wait 15-20 seconds towards the end for a pull up bar to free up.
Second:
Thought I was running out of time so I combined abs in with shoulders. Started with standing military press, then did a recovery set of leg agility and balance drills. That was followed by a big set of flutter kicks and scissors. Then I did shoulder shrugs with one of the plate machines. Followed that up with another recovery set of leg agility and balance drills, and then a max set of seated V-ups. And then finished with the shoulder range of motion wod.
Wednesday
Legs are a lot better but still a little sore. Left elbow still hurts a little.
Wednesdays are my easy day, opted for a long pool day versus rucking, since I rucked last week.
Got to the gym about 1:45.
Since I knew I would be rowing in my workouts, I warmed up 5:00 on the elliptical, then stretched for 10:00. I remembered that I wanted to foam roll, but an older guy took the only foam roller so that he could use it the wrong way. Ah well.
First:
1km rowing sprint, 10/10 resistance, for time. Hadn't ever rowed a 1km for time before so this was a bit of a trial and error workout. Tried to keep it around a 1:50/500m pace then picked it up for the last 250m. That was maybe a bit too far from the end to pick it up, but ah well. Finished in 3:36.6. Didn't almost fall off the rower like I do after the 500m sprints, but it was still tough.
Second:
1min planks for the front and both sides.
Third:
My ankle/knee/hip mobility exercises.
Fourth:
Another 1km sprint on the rower, 10/10 resistance, for time. Tried to hold the pace under 1:50/500m, but it was a struggle. Waited until there was 150m remaining before I picked it up. Bit more manageable but finished a little slower than before with a 3:39.1.
Fifth:
More 1min planks for front and both sides.
Sixth:
Changed and jumped into the pool. Stretched first then set the timer and treaded water for 45min. It was difficult for the first 25 minutes because I had to share a lane with a woman swimming laps. And while she was a very good swimmer, she seemed to enjoy doing several big kicks as she went by me. So every 20 seconds or so I would get 2 or 3 face fulls of water from her "wake." Thanks lady.
Wednesdays are my easy day, opted for a long pool day versus rucking, since I rucked last week.
Got to the gym about 1:45.
Since I knew I would be rowing in my workouts, I warmed up 5:00 on the elliptical, then stretched for 10:00. I remembered that I wanted to foam roll, but an older guy took the only foam roller so that he could use it the wrong way. Ah well.
First:
1km rowing sprint, 10/10 resistance, for time. Hadn't ever rowed a 1km for time before so this was a bit of a trial and error workout. Tried to keep it around a 1:50/500m pace then picked it up for the last 250m. That was maybe a bit too far from the end to pick it up, but ah well. Finished in 3:36.6. Didn't almost fall off the rower like I do after the 500m sprints, but it was still tough.
Second:
1min planks for the front and both sides.
Third:
My ankle/knee/hip mobility exercises.
Fourth:
Another 1km sprint on the rower, 10/10 resistance, for time. Tried to hold the pace under 1:50/500m, but it was a struggle. Waited until there was 150m remaining before I picked it up. Bit more manageable but finished a little slower than before with a 3:39.1.
Fifth:
More 1min planks for front and both sides.
Sixth:
Changed and jumped into the pool. Stretched first then set the timer and treaded water for 45min. It was difficult for the first 25 minutes because I had to share a lane with a woman swimming laps. And while she was a very good swimmer, she seemed to enjoy doing several big kicks as she went by me. So every 20 seconds or so I would get 2 or 3 face fulls of water from her "wake." Thanks lady.
Wednesday, September 11, 2013
Tuesday
Quads are still hurting, but my knees are constantly buckling like they had been. Left elbow is still there, same with my shins.
Did my elbow rehab stretches before the gym a couple times as well as several times when I was at the gym. Hopefully it's helping.
Got to the gym around 1:45.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching, and I actually remembered to foam roll, so I did that too.
First:
Unknown Source #061
For time:
50-40-30-20-10 reps of:
Pull ups
Squat Jumps
First time on this one, and the first big pull up wod in a little while. Wasn't sure how my elbow would handle it, or what my sore quads would think. It wasn't too bad. Started out with something like 35 pull ups, then 10, then 5. The rest of the pull up sets were more like 10-15 on the first try, then a bunch of 5s. Squat jumps were tough. Legs were definitely feeling it so I started with 30, then 20. Second set was 20 and 20. Third set was 20 and 10. Fourth was 20, and fifth was 10. Finished in 14:36.
Second:
Tried this workout I found on a running message board called the "standard core workout." Supposed to be good for runners. 2 rounds of a modified bicycle crunch, front plank, bridge, side planks, modified bird dogs, and supine leg lifts (which I didn't write down how to do, and couldn't remember what it looked like, so I skipped it). Went alright. Did 45sec for each exercise. Got a decent sweat going from the planks.
Third:
Wanted to do some incline DB bench press. Started with 60lbs, then 70, then 80. Tried 90lbs but couldn't do one, even with someone else spotting haha. Ah well. The 60/70/80 felt good.
Fourth:
Changed into my trail shoes (which are disintegrating by the day) and headed out to a local park for a run. The main goal was to get some hill sprints in, and from what I remembered this park had a decently steep hill. Getting there, it wasn't as bad as I had imagined, but still a big hill. The GPS estimated it was about 100ft long with a steep grade. Did 10 sprints up with a jog back down for recovery. Then headed over to the football field. Did one suicide starting at the goal line and going to the 5yd, 10, 15, 20, and 25yd lines. Recovered. Then did another suicide starting at the goal line and going to the 5yd, 20yd, and 50yd lines. Recovered, then did 3 max effort 100yd sprints, walking the return 100yd for recovery.
Did my elbow rehab stretches before the gym a couple times as well as several times when I was at the gym. Hopefully it's helping.
Got to the gym around 1:45.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching, and I actually remembered to foam roll, so I did that too.
First:
Unknown Source #061
For time:
50-40-30-20-10 reps of:
Pull ups
Squat Jumps
First time on this one, and the first big pull up wod in a little while. Wasn't sure how my elbow would handle it, or what my sore quads would think. It wasn't too bad. Started out with something like 35 pull ups, then 10, then 5. The rest of the pull up sets were more like 10-15 on the first try, then a bunch of 5s. Squat jumps were tough. Legs were definitely feeling it so I started with 30, then 20. Second set was 20 and 20. Third set was 20 and 10. Fourth was 20, and fifth was 10. Finished in 14:36.
Second:
Tried this workout I found on a running message board called the "standard core workout." Supposed to be good for runners. 2 rounds of a modified bicycle crunch, front plank, bridge, side planks, modified bird dogs, and supine leg lifts (which I didn't write down how to do, and couldn't remember what it looked like, so I skipped it). Went alright. Did 45sec for each exercise. Got a decent sweat going from the planks.
Third:
Wanted to do some incline DB bench press. Started with 60lbs, then 70, then 80. Tried 90lbs but couldn't do one, even with someone else spotting haha. Ah well. The 60/70/80 felt good.
Fourth:
Changed into my trail shoes (which are disintegrating by the day) and headed out to a local park for a run. The main goal was to get some hill sprints in, and from what I remembered this park had a decently steep hill. Getting there, it wasn't as bad as I had imagined, but still a big hill. The GPS estimated it was about 100ft long with a steep grade. Did 10 sprints up with a jog back down for recovery. Then headed over to the football field. Did one suicide starting at the goal line and going to the 5yd, 10, 15, 20, and 25yd lines. Recovered. Then did another suicide starting at the goal line and going to the 5yd, 20yd, and 50yd lines. Recovered, then did 3 max effort 100yd sprints, walking the return 100yd for recovery.
Monday, September 9, 2013
Monday
Ow, quads are still pretty bad. Tried icing them all morning, we'll see what that does.
Got to the gym a little earlier than usual, somewhere around 1:45/
5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching. Forgot to foam roll because I have no idea.
First:
SealFit 120914
5 Rounds, for time:
50m Bear Crawl
30 Squat Jumps
30 Push Ups
30 x 4ct Flutter kicks (basically 60 x 2ct flutter kicks)
First time trying this one. Went upstairs to the large group fitness room which is always empty during this time of the day. Did some measurements using my shoe size and I think the room was ~25m across, so I just went down and back for the full 50m. Did the first 50m bear crawl without stopping, but had to break the rest into groups of 25m, 15m, and 10m. Broke the squat jumps into sets of 15 for every round, that seemed to work pretty well. Did the first 3 sets of push ups unbroken, then had to break them into groups of 20 and 10. And the flutter kicks were all over. I think I did them unbroken on one or two rounds, but the rest were 30+20+10 (for 2ct obviously). Finished in 22:34.
Second:
Abs. Did a max set of scissors, then a set of decline sit ups, then seated V-ups, then another set of decline sit ups, then finished with a set of side bends.
Third:
Shoulders. Hadn't done a dedicated shoulder workout in a little while. Started with seated DB press, then did a set of balance and stability drills, then standing DB shoulder shrug, then another set of balance and stability drills, and finally the shoulder range of motion mobility workout. And just randomly did a set of decline sit ups before heading to the locker room.
Fourth:
Headed over to a nearby soccer complex and put on my Vibram Five Fingers (toe shoes). I was thinking about starting this up again over the weekend and today seemed like a good day to do it. When I was focusing more on just running, I was doing at least one barefoot (wearing VFF) workout each week. And during that time, I really didn't have any issues with shin splints. But several months ago I stopped doing them, and what do you know, now I have shin splints. So I'm going to slowly work barefoot runs in more and see what happens. Ran a little over 1mi on the grass field. Then moved over to a shady part of the field and did running form drills back and forth.
Got to the gym a little earlier than usual, somewhere around 1:45/
5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching. Forgot to foam roll because I have no idea.
First:
SealFit 120914
5 Rounds, for time:
50m Bear Crawl
30 Squat Jumps
30 Push Ups
30 x 4ct Flutter kicks (basically 60 x 2ct flutter kicks)
First time trying this one. Went upstairs to the large group fitness room which is always empty during this time of the day. Did some measurements using my shoe size and I think the room was ~25m across, so I just went down and back for the full 50m. Did the first 50m bear crawl without stopping, but had to break the rest into groups of 25m, 15m, and 10m. Broke the squat jumps into sets of 15 for every round, that seemed to work pretty well. Did the first 3 sets of push ups unbroken, then had to break them into groups of 20 and 10. And the flutter kicks were all over. I think I did them unbroken on one or two rounds, but the rest were 30+20+10 (for 2ct obviously). Finished in 22:34.
Second:
Abs. Did a max set of scissors, then a set of decline sit ups, then seated V-ups, then another set of decline sit ups, then finished with a set of side bends.
Third:
Shoulders. Hadn't done a dedicated shoulder workout in a little while. Started with seated DB press, then did a set of balance and stability drills, then standing DB shoulder shrug, then another set of balance and stability drills, and finally the shoulder range of motion mobility workout. And just randomly did a set of decline sit ups before heading to the locker room.
Fourth:
Headed over to a nearby soccer complex and put on my Vibram Five Fingers (toe shoes). I was thinking about starting this up again over the weekend and today seemed like a good day to do it. When I was focusing more on just running, I was doing at least one barefoot (wearing VFF) workout each week. And during that time, I really didn't have any issues with shin splints. But several months ago I stopped doing them, and what do you know, now I have shin splints. So I'm going to slowly work barefoot runs in more and see what happens. Ran a little over 1mi on the grass field. Then moved over to a shady part of the field and did running form drills back and forth.
Sunday, September 8, 2013
Saturday
Legs still feel terrible. Had trouble just getting out of bed, had trouble standing trying to put in my contacts. My knees try to buckle so I end up having to stand with slightly bent knees. Does not feel awesome.
First:
Got up early and did my usual 9mi group trail run. There wasn't as many guys out as there had been, even though the weather was beautiful. Sunny, mid 60s, and with somewhere around 80% humidty. Felt great. Unfortunately, legs did not feel great. We started in three groups, a fast group with a new girl and a few of the faster guys, followed by the mid-pack group with me and another guy, and then a slower group for the older guys. Within maybe 10 minutes, the fast group was out of ear shot. With rested legs, I probably would have been able to stick with them for at least the first half, maybe first 2/3, but not the whole thing. They finished a couple minutes faster than my fastest time.
I chugged along keeping up with the other guy in my group. The up-hill and flat sections didn't feel so bad, the down-hills hurt, a lot. My knees kept trying to buckle. About 2/3 of the way through, the other guy I was with turned off on another trail so I ended up finishing by myself. Surprised that my time wasn't that bad, somewhere around a 1:12.
The new girl seems to be pretty freakin fast. I haven't seen a girl out there be able to run with the front group like she did, and she did that after running the early 5:40 9mi lap. Sounds like she is a grad student at USC. Hopefully she'll keep coming out to run with us. We haven't had any women run with our group in a good 6 months. Also she is attractive.
Got home, ate breakfast, did my usual Saturday morning chores. Then tried to do sets of ring dips in the garage. Elbow was not feeling it so I stopped after a couple sets.
First:
Got up early and did my usual 9mi group trail run. There wasn't as many guys out as there had been, even though the weather was beautiful. Sunny, mid 60s, and with somewhere around 80% humidty. Felt great. Unfortunately, legs did not feel great. We started in three groups, a fast group with a new girl and a few of the faster guys, followed by the mid-pack group with me and another guy, and then a slower group for the older guys. Within maybe 10 minutes, the fast group was out of ear shot. With rested legs, I probably would have been able to stick with them for at least the first half, maybe first 2/3, but not the whole thing. They finished a couple minutes faster than my fastest time.
I chugged along keeping up with the other guy in my group. The up-hill and flat sections didn't feel so bad, the down-hills hurt, a lot. My knees kept trying to buckle. About 2/3 of the way through, the other guy I was with turned off on another trail so I ended up finishing by myself. Surprised that my time wasn't that bad, somewhere around a 1:12.
The new girl seems to be pretty freakin fast. I haven't seen a girl out there be able to run with the front group like she did, and she did that after running the early 5:40 9mi lap. Sounds like she is a grad student at USC. Hopefully she'll keep coming out to run with us. We haven't had any women run with our group in a good 6 months. Also she is attractive.
Got home, ate breakfast, did my usual Saturday morning chores. Then tried to do sets of ring dips in the garage. Elbow was not feeling it so I stopped after a couple sets.
Saturday, September 7, 2013
Friday
Holy crap my legs are sore. Like, having trouble standing, sitting, moving anywhere. Quads, hamstrings, and glutes feel like someone took a baseball bat to them.
Got to the gym at the usual time and met up with Padawan Josh.
5:00 rowing warm up on 10/10 resistance, followed by 10:00 of stretching and foam rolling. The foam rolling helped for a little bit, but legs still hurt a ton.
First:
SealFit 130516
2 Rounds, for time:
30-20-10 reps:
8ct Body Builders
4ct Flutter kicks
2ct Mountain Climbers
First time for this wod. For this workout, you start with 30 reps of each exercise, then 20 reps of each, then 10 reps of each. And then you repeat that for a 2nd round. It totals 120 reps of each, although doing 4ct for flutter kicks means that you're actually doing 240 reps. Some random dude started talking to Josh before we started and then asked to do the workout with us. He made it through the first round before he quit. Josh and I pushed through with me finishing a few minutes before him in 18:56.
Second:
Abs with Josh. Did a set of anchored sit ups to failure immediately followed by a set of mountain climbers to failure. Then scissors, leg levers, and reverse crunches.
Went to grab a quick drink from my protein shake and saw a former coworker and friend of mine in the locker room. Hadn't seen him in a long time. He's a former college football player who got into powerlifting before going into law enforcement. He mentioned that he had an injury with his sciatic nerve that has kept him from doing heavy lifts lately. 10 minutes later I see him repping 495lbs on flat bench press. Yikes.
Third:
Wanted to do some flat DB bench press. Started with 75lbs, then 85, 95, then dropped back down to 75. Felt decent but even with the brace my left elbow started to hurt a little towards the end.
Fourth:
Hobbled upstairs as my legs were still hurting. Got on the stationary bike for 20min, increasing the resistance every 5min. Had to use both hands on the railing to walk down the stairs afterwards.
Got to the gym at the usual time and met up with Padawan Josh.
5:00 rowing warm up on 10/10 resistance, followed by 10:00 of stretching and foam rolling. The foam rolling helped for a little bit, but legs still hurt a ton.
First:
SealFit 130516
2 Rounds, for time:
30-20-10 reps:
8ct Body Builders
4ct Flutter kicks
2ct Mountain Climbers
First time for this wod. For this workout, you start with 30 reps of each exercise, then 20 reps of each, then 10 reps of each. And then you repeat that for a 2nd round. It totals 120 reps of each, although doing 4ct for flutter kicks means that you're actually doing 240 reps. Some random dude started talking to Josh before we started and then asked to do the workout with us. He made it through the first round before he quit. Josh and I pushed through with me finishing a few minutes before him in 18:56.
Second:
Abs with Josh. Did a set of anchored sit ups to failure immediately followed by a set of mountain climbers to failure. Then scissors, leg levers, and reverse crunches.
Went to grab a quick drink from my protein shake and saw a former coworker and friend of mine in the locker room. Hadn't seen him in a long time. He's a former college football player who got into powerlifting before going into law enforcement. He mentioned that he had an injury with his sciatic nerve that has kept him from doing heavy lifts lately. 10 minutes later I see him repping 495lbs on flat bench press. Yikes.
Third:
Wanted to do some flat DB bench press. Started with 75lbs, then 85, 95, then dropped back down to 75. Felt decent but even with the brace my left elbow started to hurt a little towards the end.
Fourth:
Hobbled upstairs as my legs were still hurting. Got on the stationary bike for 20min, increasing the resistance every 5min. Had to use both hands on the railing to walk down the stairs afterwards.
Friday, September 6, 2013
Thursday
Hamstrings were both a bit sore. Not sure if it was from my ruck march yesterday or from the back extensions from Tuesday. Elbow felt improved. Left shin was still bothering me.
Got to the gym around 2.
5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
SealFit 130702
For time:
500 Squats
*Every minute on the minute, perform 5 burpees
First time trying this one and I knew it would be rough. That many squats in one workout is awful. Started off with 40 in the first minute, then 5 burpees, then 20ish, another 5 burpees, then 15, another 5 burpees, then pretty much bounced back and forth between 15 and 10 for the rest. It was miserable and took forever. 5 burpees was taking me 15-20 seconds, so I'd have 45-50 seconds to do as many squats as I could before my legs gave out and I'd have to do more burpees. Not enjoyable. Finished in 28:46 and promptly fell over. Legs are going to hurt for several days, guaranteed.
Second:
Took a drink from my protein shake and then painfully climbed the stairs to the cardio deck and got on a stationary bike for 5:00. Thought maybe doing something like that would help flush my legs. Almost fell down the stairs afterwards.
Third:
Abs. Felt nice to lay on the ground, but ab stuff was difficult to get through. Did flutter kicks, scissors, side bends, and leg levers.
Fourth:
Crossfit 130731
Shoulder Press
5 sets of 5 reps
First time for this workout. I start off low on these workouts and build up, so I end up doing more than 5 sets usually. Started with 35lbs DBs, then 40, 45, 50, 55, 60, and then tried 65. Got one rep and failed. So my "score" for this workout looks like this: 45,50,55,60,65 (1F). Next time I do this workout, I'll know to start at least at 45, maybe 50, and go up from there.
Fifth:
Slowly climbed back upstairs and got back on the stationary bike for 20min. Legs didn't really mind the pedaling, but my booty did not enjoy sitting on that hard bike seat.
Got to the gym around 2.
5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
SealFit 130702
For time:
500 Squats
*Every minute on the minute, perform 5 burpees
First time trying this one and I knew it would be rough. That many squats in one workout is awful. Started off with 40 in the first minute, then 5 burpees, then 20ish, another 5 burpees, then 15, another 5 burpees, then pretty much bounced back and forth between 15 and 10 for the rest. It was miserable and took forever. 5 burpees was taking me 15-20 seconds, so I'd have 45-50 seconds to do as many squats as I could before my legs gave out and I'd have to do more burpees. Not enjoyable. Finished in 28:46 and promptly fell over. Legs are going to hurt for several days, guaranteed.
Second:
Took a drink from my protein shake and then painfully climbed the stairs to the cardio deck and got on a stationary bike for 5:00. Thought maybe doing something like that would help flush my legs. Almost fell down the stairs afterwards.
Third:
Abs. Felt nice to lay on the ground, but ab stuff was difficult to get through. Did flutter kicks, scissors, side bends, and leg levers.
Fourth:
Crossfit 130731
Shoulder Press
5 sets of 5 reps
First time for this workout. I start off low on these workouts and build up, so I end up doing more than 5 sets usually. Started with 35lbs DBs, then 40, 45, 50, 55, 60, and then tried 65. Got one rep and failed. So my "score" for this workout looks like this: 45,50,55,60,65 (1F). Next time I do this workout, I'll know to start at least at 45, maybe 50, and go up from there.
Fifth:
Slowly climbed back upstairs and got back on the stationary bike for 20min. Legs didn't really mind the pedaling, but my booty did not enjoy sitting on that hard bike seat.
Thursday, September 5, 2013
Wednesday
Got up early so I could get my morning ruck march in.
First:
5mi ruck march on trails with ~45lbs pack. Thought it was going to feel disgusting outside since it was 73F with over 80% humidity when I left the house, but it was surprisingly cool. Kept a good quick pace the whole way. Finished in 1:20:27.
Headed back to the house, ate breakfast, did my normal morning routine, then headed to gym. Had to get there a few minutes later than usual because a friend asked me to ferry him to Walmart and back.
Decided to do a 5:00 warm up on the elliptical machine, rather than the rower, since I knew I would be back on it in a few minutes. Followed it up with 10:00 of stretching.
500m sprint on the rower with 10/10 resistance. Didn't PR but I'm happy with anything under 1:35. Finished in 1:32.9
1min of planks, for each side and front. Tough to do immediately after killing yourself on the rower.
Usual series of ankle/knee/hip mobility exercises. They're boring.
Another 500m sprint on the rower. Always tough doing it a second time. Finished in 1:34.1
Another series of 1min planks for each side and front.
Debated jumping in the pool but it was getting close to the time I needed to get going so I headed out.
First:
5mi ruck march on trails with ~45lbs pack. Thought it was going to feel disgusting outside since it was 73F with over 80% humidity when I left the house, but it was surprisingly cool. Kept a good quick pace the whole way. Finished in 1:20:27.
Headed back to the house, ate breakfast, did my normal morning routine, then headed to gym. Had to get there a few minutes later than usual because a friend asked me to ferry him to Walmart and back.
Decided to do a 5:00 warm up on the elliptical machine, rather than the rower, since I knew I would be back on it in a few minutes. Followed it up with 10:00 of stretching.
500m sprint on the rower with 10/10 resistance. Didn't PR but I'm happy with anything under 1:35. Finished in 1:32.9
1min of planks, for each side and front. Tough to do immediately after killing yourself on the rower.
Usual series of ankle/knee/hip mobility exercises. They're boring.
Another 500m sprint on the rower. Always tough doing it a second time. Finished in 1:34.1
Another series of 1min planks for each side and front.
Debated jumping in the pool but it was getting close to the time I needed to get going so I headed out.
Wednesday, September 4, 2013
Tuesday
Finished up my "returning from a long trip" chores in the morning and tried to come up with a quick workout schedule for the week that would take it easy on my hurt left shin and left elbow.
As I getting my schedule worked out, I realized I should look up my elbow injury and see if there is any rehab for it. Hard to pinpoint whether its "tennis elbow" versus "golf elbow" but its definitely one of those. I found some stretches for tennis elbow and did those. Then noticed that there were athletic braces for tennis elbow, but they just looked like elastic straps that went around the forearm, just below the elbow. I have a tough elastic wrist brace so I tried wearing it for the day's workouts to see how it went.
Got to the gym at the usual 2ish. Surprisingly saw Padawan Jodie. Haven't seen him all summer since he was taking summer classes and working for his dad. Chatted for a bit. He's getting back in the gym but having to take it easy due to a pretty rough wrist injury.
5:00 rowing warm up, but with the resistance on 10/10. 10:00 of stretching afterwards.
First:
Crossfit 081012
7 Rounds, for time:
21 x 75lbs Shoulder Press
21 Back Extensions
First time for this wod. Figured it would be a rough one, and it was. The back extensions were easy, I did all of those unbroken. Not so much on the shoulder press. I can shoulder press 75lbs easy, but doing it 147 times is not easy. First set unbroken, everything after that was in groups of 4-6. Finished in 28:31.
Second:
Well, I wanted to do abs, then a SealFit wod, and then biking, but my friend Brian texted me asking if I wanted to go see a super matinee movie that afternoon. Unfortunately it was in roughly 50min. Quickly ran upstairs and pedaled hard on a stationary bike for about 8min, then got my stuff from the locker and headed home.
Elbow felt good today. Hard to tell if it was the stretches or the brace but either way, no pain afterwards. When I got back into my car to drive home, I immediately took the strap off and put an ice pack directly on the elbow. No problems the rest of the day so I'm going to keep doing the stretches, using the brace, and icing it after workouts and see what happens.
As I getting my schedule worked out, I realized I should look up my elbow injury and see if there is any rehab for it. Hard to pinpoint whether its "tennis elbow" versus "golf elbow" but its definitely one of those. I found some stretches for tennis elbow and did those. Then noticed that there were athletic braces for tennis elbow, but they just looked like elastic straps that went around the forearm, just below the elbow. I have a tough elastic wrist brace so I tried wearing it for the day's workouts to see how it went.
Got to the gym at the usual 2ish. Surprisingly saw Padawan Jodie. Haven't seen him all summer since he was taking summer classes and working for his dad. Chatted for a bit. He's getting back in the gym but having to take it easy due to a pretty rough wrist injury.
5:00 rowing warm up, but with the resistance on 10/10. 10:00 of stretching afterwards.
First:
Crossfit 081012
7 Rounds, for time:
21 x 75lbs Shoulder Press
21 Back Extensions
First time for this wod. Figured it would be a rough one, and it was. The back extensions were easy, I did all of those unbroken. Not so much on the shoulder press. I can shoulder press 75lbs easy, but doing it 147 times is not easy. First set unbroken, everything after that was in groups of 4-6. Finished in 28:31.
Second:
Well, I wanted to do abs, then a SealFit wod, and then biking, but my friend Brian texted me asking if I wanted to go see a super matinee movie that afternoon. Unfortunately it was in roughly 50min. Quickly ran upstairs and pedaled hard on a stationary bike for about 8min, then got my stuff from the locker and headed home.
Elbow felt good today. Hard to tell if it was the stretches or the brace but either way, no pain afterwards. When I got back into my car to drive home, I immediately took the strap off and put an ice pack directly on the elbow. No problems the rest of the day so I'm going to keep doing the stretches, using the brace, and icing it after workouts and see what happens.
Tuesday, September 3, 2013
Virginia Trip
Spent the last 10 days in Virginia. My parents needed some help around the house and my 2 youngest nieces had a combined birthday party. Flew from Columbia up to DC on Aug 22, flew back down Sept 2.
The last couple days before I headed to VA, I noticed that my left elbow was starting to hurt after workouts, more than likely either "tennis elbow" or "golfer's elbow." Both are just over use injuries, so I just need to ease off the stuff that bothers it. Which is unfortunately most things that utilize my left arm. Going to be tricky letting it heal up but I'll figure something out.
Just going to list the various work outs I did over the 10 days in one post. No point in doing a separate post for each day.
8/23/2013 - Friday
My parents had 5 cubic yards of dirt delivered. Estimated weight was around 12,000 lbs. I spent several hours moving it from one side of the yard to the other with a shovel and a wheelbarrow. I would call this Farm Fitness I guess? It was a forearm destroyer.
8/26/2013 - Monday
Went to see my brother at the Pentagon. He helped me get a visitor's pass then gave me a quick tour of the building before we headed down to the Pentagon gym. It was gigantic. Basketball courts, racquetball courts, a big free weight and exercise machine area, a track, lots of cardio machines, a huge lap pool, and a huge locker room with showers. This is just the indoor section. Just outside is an outdoor exercise station with pull up bars, adult height monkey bars, several 15ft climbing ropes, bars for anchored sit ups, and dip bars. My brother, his coworker, and I changed and then headed outside. My brother showed me the technique for climbing ropes that he has been working on. I haven't ever climbed a rope, so my first try I just used upper body, which is great once, but not so good if you need to do it repeatedly. After that we started our run. Ran 5mi in a down-and-back course, starting at the Pentagon, heading across the bridge into DC, running next to the Reflecting Pool, then partially around the Washington Monument, back along the other side of the Reflecting Pool, in front of the Lincoln Memorial, then back across the bridge to the Pentagon. Recovered for a few minutes, then did some random stuff. Showed them the Leg Blaster workout from Mountain Athlete, did some pull ups, and went across the monkey bars.
8/27/2013 - Tuesday
Stew Smith 130501
10 Rounds:
10 Push ups
10 Crunches
10 Wide Push ups
10 Sit ups
10 Diamond Push ups
20 2ct Flutterkicks
Fun workout. Good variety of push up and ab exercises. PRed it in 16:24.
8/28/2013 - Wednesday
Crossfit Brenton
5 Rounds, for time:
100ft Bear Crawl
100ft Standing Broad Jump
*Every 5 broad jumps, perform 3 burpees
First time for this one. Pretty fun. The high humidity and the morning dew on the cut grass made it slippery, so I had to be a bit more careful. Finished in 18:28.
8/30/2013 - Friday
More shoveling dirt. Decided to add a leg workout into it, so I would make 2 wheelbarrow trips and then do one round of the Leg Blaster workout. Did that whole thing 3 times (totaling 6 wheelbarrow trips) before I had to help with some other things.
8/31/2013 - Saturday
Unknown 004
21-15-9 reps:
Pull ups
Push ups
Squat jumps
First time for this workout. Needed a quick one since today was the big birthday party and I knew I would have to be running errands early. First round was completely unbroken. Had to break up the second and third round of pull ups. The rest of the second and third rounds went unbroken. Finished in 3:43. Added a couple more sets of pull ups and push ups afterwards.
9/1/2013 - Sunday
Ran with my brother and his wife in our neighborhood. Easy pace. Doubled up my calf sleeves on my hurt left shin and wore my trail shoes (even though I was on pavement the whole time). Left shin felt fine. Ran a total of 4.79mi.
The last couple days before I headed to VA, I noticed that my left elbow was starting to hurt after workouts, more than likely either "tennis elbow" or "golfer's elbow." Both are just over use injuries, so I just need to ease off the stuff that bothers it. Which is unfortunately most things that utilize my left arm. Going to be tricky letting it heal up but I'll figure something out.
Just going to list the various work outs I did over the 10 days in one post. No point in doing a separate post for each day.
8/23/2013 - Friday
My parents had 5 cubic yards of dirt delivered. Estimated weight was around 12,000 lbs. I spent several hours moving it from one side of the yard to the other with a shovel and a wheelbarrow. I would call this Farm Fitness I guess? It was a forearm destroyer.
8/26/2013 - Monday
Went to see my brother at the Pentagon. He helped me get a visitor's pass then gave me a quick tour of the building before we headed down to the Pentagon gym. It was gigantic. Basketball courts, racquetball courts, a big free weight and exercise machine area, a track, lots of cardio machines, a huge lap pool, and a huge locker room with showers. This is just the indoor section. Just outside is an outdoor exercise station with pull up bars, adult height monkey bars, several 15ft climbing ropes, bars for anchored sit ups, and dip bars. My brother, his coworker, and I changed and then headed outside. My brother showed me the technique for climbing ropes that he has been working on. I haven't ever climbed a rope, so my first try I just used upper body, which is great once, but not so good if you need to do it repeatedly. After that we started our run. Ran 5mi in a down-and-back course, starting at the Pentagon, heading across the bridge into DC, running next to the Reflecting Pool, then partially around the Washington Monument, back along the other side of the Reflecting Pool, in front of the Lincoln Memorial, then back across the bridge to the Pentagon. Recovered for a few minutes, then did some random stuff. Showed them the Leg Blaster workout from Mountain Athlete, did some pull ups, and went across the monkey bars.
8/27/2013 - Tuesday
Stew Smith 130501
10 Rounds:
10 Push ups
10 Crunches
10 Wide Push ups
10 Sit ups
10 Diamond Push ups
20 2ct Flutterkicks
Fun workout. Good variety of push up and ab exercises. PRed it in 16:24.
8/28/2013 - Wednesday
Crossfit Brenton
5 Rounds, for time:
100ft Bear Crawl
100ft Standing Broad Jump
*Every 5 broad jumps, perform 3 burpees
First time for this one. Pretty fun. The high humidity and the morning dew on the cut grass made it slippery, so I had to be a bit more careful. Finished in 18:28.
8/30/2013 - Friday
More shoveling dirt. Decided to add a leg workout into it, so I would make 2 wheelbarrow trips and then do one round of the Leg Blaster workout. Did that whole thing 3 times (totaling 6 wheelbarrow trips) before I had to help with some other things.
8/31/2013 - Saturday
Unknown 004
21-15-9 reps:
Pull ups
Push ups
Squat jumps
First time for this workout. Needed a quick one since today was the big birthday party and I knew I would have to be running errands early. First round was completely unbroken. Had to break up the second and third round of pull ups. The rest of the second and third rounds went unbroken. Finished in 3:43. Added a couple more sets of pull ups and push ups afterwards.
9/1/2013 - Sunday
Ran with my brother and his wife in our neighborhood. Easy pace. Doubled up my calf sleeves on my hurt left shin and wore my trail shoes (even though I was on pavement the whole time). Left shin felt fine. Ran a total of 4.79mi.
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