CrossFit Badass; Easy Run

2012-08-03, Friday
Today's plan calls for an Easy Run. Wait. That was actually yesterday's plan. Oh, well.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (3.11)mi. Pace-avg: (15:06). Speed-avg: (4.0)mph. Speed-max: (7.3)mph. Burned: (364) Calories. HR-avg: (156)bpm.


Plan: Run (3.0)mi. @ an avg. pace of (17:58) for a total time of (53:55)min.
Actual: Run/walk (3.11)mi. @ an avg. pace of (15:06) for a total of (46:56.08)min., followed by an unrecorded cool-down walk.
Fuel: Pre-run: 1x glass Gatorade (Orange); Mid-run: (water); Post-run: Dinner! Some new experiment in turkey-veggie burgers.

Splits: (13:51); (15:29); (15:55); last (0.11)mi. (15:41).

Other News: More CrossFit bad-assery! I met with my trainer at the gym before my evening run in the park, and we had a really great session today. After all the warm-up exercises I worked on the jump-rope some more. Today I was able to execute a total of (175) single jumps, through (3) sets, over a period of (90) seconds. These jumps were not continuous, but I'm getting there. :-)

Next up: We worked on Dead Lifts. Now, the last time we did Dead Lifts was w-a-a-a-y back in June.
From my Notebook:
June 6th: Dead Lift: 2x reps @ (105)lbs.; 8x reps. @ (85)lbs.; 9x reps. @ (85)lbs.; 7x reps. @(95)lbs.

This was part of a round of sets: Back Squat, Dead Lift, Shoulder Press. We were doing a reverse pyramid series starting at (10) reps., then (9) reps., on down to (1) rep. at the end. Once we got down to the 7's I started to flake out, i.e. I was confused, dizzy, seeing stars, and feeling like I needed to hurl; plus, I was really sweating bullets, profusely. My trainer got hold of a local firefighter-paramedic who was working out in the gym and he came to check on me. He said my color was very pale compared to when he saw me walk into the gym earlier and recommended I quit for the day; I agreed.

Now, fast forward two (2) months and I was able to knock out some good weight with multiple reps:
Aug. 3rd: Dead Lift: 5 reps. @ (75)lbs.; 5 reps. @(85)lbs.; 6 reps. @(95)lbs.; 10 reps. @(105)lbs.; 10 reps. @(135)lbs. [that's right, a (30)lb. jump]; 3 reps. @(155)lbs. (video); 3 reps. @ (165)lbs. (video); 5 reps. @ (170)lbs.; 3 reps. @(180)lbs.(!!!)

You know, I didn't really think I had it in me, but it turns out I totally did!!
Now, as the notes indicate, I have video of some of those lifts (and also a 4th set of rope jumps), but my system appears to be having issues getting those converted in iMovie so I can post them, so I will have to do that later. I may just post stills, but I do want to get some video clips in here, too.

UPDATE: Added a video montage of my dead-lifts from Friday. Notes for improvement: I need to suck in my gut more, and keep my core more fully engaged during the lift; I think that may make a difference. Also, it looks like I need to work on sitting lower on my hips, same as when executing a squat, i.e. shut the car door with your butt. And finally, I need to pinch my shoulder blades together. I think that may help me keep my back straighter in the line between my head, my shoulders and my hips.

Another side-note: I didn't feel as wrung out as the June workout, but after each set I did get a bit of a head-rush and had to walk around a little bit, drink some water, and wipe down my head and face (I was sweating pretty hard).

-Lancer!!

Tuesday Moonlight Easy Run

2012-07-31 Tuesday

Today's plan calls for an Easy Run.

DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (3.11)mi. Pace-avg: (14:38). Speed-avg: (4.1)mph. Speed-max: (5.7)mph. Burned: (327) Calories. HR-avg: (159).

Plan: Run (3.0)mi. @ an avg. (17:58) pace for a total time of (53:55)min.
Actual: Run/walk (3.11)mi. @ an avg. (14:58) pace for a total of (45:23.39)min. followed by a cool-down walk.
Fuel: Pre-run: Honey Stinger Chews (Orange Blossom); Mid-run: (water); Post-run: dinner!

Just imagine it's night, with a near full-moon shining bright...

Splits: (14:18), (14:36), (15:19), (11:55) for the last (.011)mi.

Other News: CrossFit training is still going well. On June 30th I was able to execute several sets of Shoulder Presses @ (55)lbs. [From my notebook]:
10 reps.@(45)lbs.; 7 reps. @(45)lbs. 5 reps. @(45)lbs.; 5 reps. @(55)lbs.; 5 reps. @(55)lbs.

Today I was able to max out at (65)lbs. on the Shoulder Press [From my notebook]:
1 rep @(65)lbs.; 5 reps. @(55)lbs.; 5 reps. @(50)lbs.; 5 reps. @(50)lbs.
Here I focused on trying to keep better form with my elbows out front and closer together throughout the movement; I definitely felt the difference during execution.

Back on June 30th I was able to Back Squat (95)lbs. several times [From my notebook]:
8 reps. @(95)lbs.; 10 reps. @(95)lbs.; 10 reps. @(95)lbs.; 10 reps. @(95)lbs.

On July 28th I was able to PR @ (135)lbs. [From my notebook]:
 5 reps. @ (95)lbs.; 5 reps. @(115)lbs.; 3 reps. @(125)lbs.; 5 reps. @(125)lbs.; 5 reps. @(135)lbs.

Jump-rope work has improved a good bit: 
May 8th: (44) continuous jumps in a row, double-bounce between rope revolutions. HR pegged @ (172)bpm.
June 30th: (82) continuous, break/trip on rope, then on to (100). Still double-bounce between revolutions.
July 31st: (10) jumps, rest, (27) jumps, rest, (40) continuous jumps w/ single bounce between revolutions.

For me, that's really big. I was able to get the rope spinning faster and faster towards the end, with my elbows in and my wrists a little closer to my hips. I also discovered that to keep my breathing rhythm I had to exhale on landing, and inhale on lift-off. My earlier effort the last couple weeks with the single-bounce jumps had me flummoxed because I could not maintain a useful breathing rhythm. Also, practicing the jumps without the rope beforehand, to try and get the bounce rhythm was very useful. I soft of figured that out on my own, and my trainer has encouraged it. This effort is geared towards eventually executing Double-Unders, i.e. executing two revolutions of the rope between jumps. Still looks a little tricky, but I am getting there.


-Lancer!!

Rockin' Monday!!

2012-06-18

CrossFit Endurance:
Got up late after about (4) hours of sleep. Chugged a protein shake (blended w/ banana, blueberries and honey), slathered on some sunscreen, then got out the door to meet my trainer at a local high school track for our CrossFit session today. I was expecting the temps to be hotter already, but there was a nice breeze to help keep it cool.

Warmed up running one (1) lap around the dirt track in (3:18)min. Then we did (10) Push-ups, (15) Sit-ups (Butterfly legs), and (20) Air Squats, followed by a (35) yd. sprint, and (35) yd. jog back.

Next up was exercises using a wooden dowel: (10) Good Mornings, (15) Push Presses, (20) Overhead Squats, followed by another (35)yd. sprint, then (35) yd. jog back. We followed this with another lap around the track completed in (3:04)min.

Back to the playground: Parallel Bars: I had a hard time just keeping myself hoisted up on the bars, and couldn't "walk" myself down the bars. Monkey Bars: Again, I had a hard time on these. Just trying to hold myself up on the bars was a challenge. Trying to swing, or even just shift hands bar to bar, was a little too much. I cheated a little and did it on tip-toes, just because I was tall enough to manage it. :-) It still made my hands hurt.

Back off the playground we did repeats of High-Knees and Butt-Kickers forward, and then in reverse for both. This was followed by another lap around the track in [Can't find another lap till the final 2 laps.] More running drills/sprints @ (40)yds., 3-4 repeats, then stretches, followed by Shot-Put exercises with a concrete cinder-block. Trying to keep the block balanced, step forward, and throw was a challenge; I haven't tried anything like it in a while, though we did do something similar with a medicine ball a few weeks back, I think.

Almost done: Run two (2) laps around the track in (6:30)min. I checked my Garmin and it was almost right on at (6:30.37)min. I alternated running the straights and walking the curves.

The last drills were:
Dumb-bell Push Presses: (15) reps. @ (15)lbs. ea.;
Dumb-bell Biceps Curls: (15) reps. alternating @ (15)lbs. ea. side.
Done!

Duration: (1:07)hrs.

Drove home and had lunch: (2) slices combo pizza, big green salad w/ sliced Roma tomatoes, black pepper, croutons, and Thousand Island Dressing. This was followed by about (4) hours of intermittent napping so I'd have enough energy for...

Combatives!!
Today was my second session in a self-defense class held at my local gym. The self-defense form is a variety of Combatives derived from methods taught by Col. Rex Applegate and Lt.Col. William Fairbairn. The methods emphasize the use of gross-motor skills over fine-motor skills, and concepts rather than techniques, which can be more adaptable in the moment.

We started out with some "combat conditioning" to get the cardio started: Push-ups, Hindu Squats (on your toes, heels off the floor), Elevators (leg lifts, then thrust legs upwards, and back down, repeat):
Push-ups: (24) on knees, kinda' sloppy;
Hindu Squats: (50), and wowzers, my legs felt that;
Elevators: (15) just barely eked out those. *woof*

Once we completed these exercises we moved onto cycling attacks: One person wears a padded glove and holds it out as a target to be struck. We had to get one hand behind the glove and use the opposite hand to strike multiple times at the padded surface, shuffling forward with each strike, then grabbing the glove with both hands and jerking the "target" towards and then past us. This was followed up by a refresher from the previous weeks defense and attack methods. Still looking forward to more in the future.

Strength Training:
And that training was followed by a quick, solo one round circuit workout:

Hammer Strength Machines:
Iso-Front Military Press: (8) reps @ (35)lbs. ea. side;

Iso-Lateral High Row: (12) reps. @ (45)lbs. ea. side;

Iso-Pulldown: (15) reps. @ (45)lbs. ea. side;
Iso-Row: (10) reps. @ (45)lbs. ea. side, horizontal grip;
               (10) reps. @ (45)lbs. ea. side, vertical grip.

LifeFitness Machines:
Leg Extension: (10) reps. @ (130)lbs.
Seated Leg Curl: (12) reps. @ (130)lbs.

Drove back home, fed the cat, then had dinner: three (3) slices cold combo pizza, big green salad w/ sliced Roma tomatoes, croutons, black pepper, and Thousand Island Dressing.

-Lancer!!

Vomit Threshold, or I Survived CrossFit Session #3

Wednesday, 2012-04-11

Tonight was my third CrossFit session with my trainer. Whoof! Again I am reminded how little I have actually pushed myself aerobically in the last year of my own self-directed training. First up was jump-rope. To warm up we did some jumping using just feet and calves to spring up and get those muscles going. I brought I my new jump-rope and used that. I was able to complete (12) consecutive jumps before fumbling on the rope, but kept at it. I tried to reach (25) consecutive, but did not. My trainer recorded a video for later review. I got a lot of jumps in, all the same, and my calves know it. Vomit Threshold: Just...almost... right there. While I was catching my breath my trainer demonstrated how double-unders are executed, i.e. two passes of the jump-rope under your feet during each jump. (I have a ways to go to get there.)

Next up was stretching out the arms and shoulders, followed by "Barrel Hugs," a rotational exercise moving from high to low and rotating at the waist, then some hamstring/leg stretches, moving sideways wall-to-wall (short side of the court). Following this we performed walking lunges lengthwise up and down the racquetball court; and then a repeat of this carrying a (15) lb. dumbbell on one side, then switching it on the return. (I like to call these Elmer Fudds, because my trainer mentioned exaggerated cartoon "sneak" motions during the first workout.) Carrying that dumbbell definitely put my hamstrings on notice that they need to "Cowboy up!" Wowzers. Vomit Threshold: Just...almost... right there.

Shoulder presses were next on the list, using (15)lb. dumbbells. I was calling them Rocky Balboas because the reflection in the court window reminded me of the Rocky statue in Philly. My trainer helped make sure I was executing the exercise with proper form: chest forward, hips back; glutes, abs and core muscles taught and "activated/engaged." Actually trying to keep my glutes and abs engaged and flexed simultaneously was difficult to co-ordinate, so that's one more thing to add to the "keep working on it" list.

After those, and catching my breath, and pulling back from my Vomit Threshold, we worked on Pose Running form, "running" in place while leaning forward against the court wall, maintaining proper form while lifting the legs and getting the hamstrings in on the leg action, rather than the hip flexors. This also involved leaning forward and catching yourself with your feet (much like Good Form running, and Chi Running). I had trouble making this work correctly, and not executing lunges unintentionally. After a few iterations of this we tried barefoot running in the hall, which feels like carpet with minimal rubber padding over concrete. I didn't break my feet, or run into the wall full-tilt, so that was a good thing. I got a better feel for the way this style of running form works, and will have to practice that more once my plantar fasciitis is healed.

Also, I still need to put in more time at the gym using the weights, the stationary bike, and getting into the pool, finally, for some lap swims. I want to start doing the CrossFit training twice a week, going forward. We'll see how that goes.


Dinner: My post-workout dinner was leftover sliced beef from Easter, nuked and loaded on warm flat-bread with Pepper jack cheese, diced chiles, and black pepper. Mmm. Tasty!

-Lancer!!