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!!

CrossFit Update

Wednesday, 2012-05-02 Session #8
Having trouble remembering this workout (1) week later, but it was hard enough to keep me gasping for air.
Duration: (1)hr., (11)min. Avg. HR: (145)bpm, Max HR: (172)bpm. Burned: (235) Calories (estimated).

Friday, 2012-05-04 Session #9
We started out running over to the nearby church and practiced running in their parking lot.
CrossFit Running: Bounding, Sprints, Backpedaling, Supine to Knees to Sprints, Push-ups off the vehicle barrier.
Strength Training: Crunches on an exercise ball (65cm), Squat-Jumps w/ Medicine Ball Pushes, Planks (Forearms and Toes).

Tuesday, 2012-05-08 Session #10
Today I brought a notebook to log at least some of my CrossFit, and solo workout.
Breakfast: (1x) Raisin Bran muffin, (1x) cup coffee w/ milk and sugar.

Cycle (3.56)mi. to MCR in (20:55.93)min.
CrossFit: Duration: (56:36)min. Avg. HR: (148)bpm. Max HR: (182)bpm. Burned: (183) Calories.
Stretching legs and arms. Practice using foam roller on calves, hamstrings, quads, and inner thighs. My trainer emphasized that I need to use the roller for at least (2) continuous minutes for it to have a noticeable effect.

Wall Pushes (running in place with hands on the wall) emphasizing open hips and lifting those feet: (12)min. total.
Bench Presses (w/ straight bar on weight bench): 4x sets of diff reps.: 12, 10, 8, 10.
Squats (using squat rack): 3x (12) reps. same weight

Solo Workout:
Cybex Ab Crunch: 10x reps. @ (90)lbs.; 10x reps. @ (110)lbs.; 3x reps. @ (120)lbs. w/ lap-belt.
Cybex Back Extension: 10x reps. @ (100)lbs.; 10x reps. @ (110)lbs. w/ lap-belt.

Air Rows (seated): 20x reps., 10x reps., 10x reps.
Supine Straight-Leg Lifts: 10x reps.
Supine Lower Ab Curls (Legs Vertical): 3x (10) reps.
Plank (Forearms and Toes): 1x (60)sec.
Jump Rope: (44) jumps continuous; HR: (172) bpm.

After all that, I was shaking a little. So I drank more water, consumed (1x) PowerBar Gel (Strawberry-Banana), and then drank more water.

Cycle from MCR to World of Wheels, then to On The Run, then home. Dist: (10.85)mi. in (1:10:46.47)hrs.

Burned: (1071) Calories with the above activities.

Lunch: (1x) glass Gatorade (Orange, from powdered); (1x) small bowl of steamed white rice w/ left over Trader Joe's Sweet'n'Sour Chicken; (1x) sandwich (Turkey, Turkey bacon, Pepperjack cheese, tomatoes on toasted wheat bread).

Once I got showered and cleaned up, I got into my compression tights and top, got my legs elevated, and tried to talk myself into going to the track for a workout with the Shadow Chase Running Group; I did not succeed. I think I already had too much fun for one day, and needed to save some for tomorrow. *oof!*

-Lancer!!

Mucho gusto! CrossFit #6

Wednesday, 2012-04-25

Today I completed CrossFit session numero seis (6). It was a really good workout, and I had to stop several times to catch my breath; only a few belches tonight.

Stretched out and warmed up a little.

Jump rope: (55) total, with errors at #7 and #19, then continuous to (55).
Running "laps" (3x) end-to-end-to-end on the racquetball court, Bounding, Knee-ups, Reverse Butt-kickers.

Push-ups: 3x (10)reps.
Sit-ups (straight-leg): 3x (10)reps.
Planks (toes and elbows): 3x (20)+ sec.

Weight-carry: Walk about (50) ft. there, then return, carrying 2x (35)lb. dumb-bells.
Leg Press: 3x (10)reps. @ (180)+lbs. [180 lbs. or weights, plus whatever the press foot-plate weighs.]
Dips: Hold myself in place for (20)+ sec. 3x. [I couldn't actually push myself up, but was able to jump up and hold.]

Thrusters: (5) reps, then 2x (10)reps. w/ (2) (15)lb. dumb-bells. [Thrusters: Squat with dumb-bells on shoulders, then press the 'bells at the top of the squat; repeat.]

Swim
I used the pool for about (20) minutes tonight, which is the first time I have used it since I started at this gym over a year ago. The Speedo swim goggles I bought did not seem to be nearly as water-tight as expected; I may have to return them. I will try using the pool again, tomorrow, with another pair of dark-tinted goggles I bought (4) years ago, and see if those are any better. I mainly just laid on my back and kicked back and forth across the length of the pool. Then I spent some time just treading water with arms and legs in the deep end, and also practiced a survival float face-up with my back arched. I think that last bit might have made me dizzy, or maybe it was the motion in the pool making me nauseous.

-Lancer!!

Que bueno! CrossFit #5

Thursday, 2012-04-19

I just completed my fifth CrossFit session this evening. Tonight's session was about (1.5)hrs. long, and also included some strength training with the Cybex machines upstairs.

What did we start with? I did some running back and forth end-to-end on the court to get a little warmed up, stretched a little, then it was off to the races with the jump-rope. I completed three (3) sets of consecutive, uninterrupted jumps: (6) jumps; then (35) jumps; then maxed it at (50) consecutive jumps!! Wow. Four weeks ago I had trouble executing any jumps properly, and my trainer's goal was for me to execute (10) consecutive jumps. Guess I'm getting better after all. :-) [I might have been able to complete more than (50), but was getting too winded and didn't want to screw up.]

Next up was Bounding, then Backward Bounding. I also tried some forward shuffling with a shoulder-wide stance. This was to help emphasize keeping my feet shoulder-width apart while running. My trainer pointed out that I was keeping my feet too close together during my running segments, and by focusing on keeping my feet wider this should help improve my running form and balance.

Then I did some Forward Leap-frogs. not sure how many I completed, but was getting better at executing them correctly. This was followed by one handed Kettle-bell Clean-and-Jerks with a (15)lb. 'bell. Lastly, we took turns throwing a (10)lb. medicine ball at the wall, switching hands with each throw, and trying to pass it back and forth between us with the rebounds off the wall. Since my toe went over the no-cross line (like at the bowling alley) I had to finish with five (5) push-ups. They were slow, but I completed them.

Strength Training: Cybex Machines

Lat-Bar Pull-downs: Maxed @ (9) reps. @ (100)lbs.
Seated (Forward) Chest Press: Maxed @ (??)reps. @ (x)lbs.
Triceps Press-downs: (30) reps. @ (??)lbs.; (I felt them, especially at a quicker pace.)
Seated Dumb-bell Presses (free-weights):  (30)+ total reps. w/ (10)lb. 'bells
Cable-crossovers: (20+)reps. @ (10)+lbs.

That was it for the day, but it took up (1.5) hrs. My heart rate was pretty high throughout the session:

Zone (3): (130-148bpm) for (28:35)min.
Zone (4): (148-167bpm) for (47:55)min.
Zone (5): (167-185bpm) for (11:22)min.
(These times are aggregated by Garmin Training Center.)

One chart I saw posted at the gym suggested my target heart rate for training should be (142)bpm, so I assume keeping it above that rate is better. Bonus: No vomit threshold issues today! (And far less belching, too.) It looks like two (2) training sessions per week will make a difference in this.

For a comparison, look at these two (2) snippets from my Garmin TC logs:

This is the log from my CrossFit #5 session, 2012-04-19.

And this one is from my San Jose 408K run on 2012-03-11.

Looking at the above graphs, you can see that I can sustain a Zone (4) heart-rate for a full hour, as long as I am running. Trying to do the same during my CrossFit sessions is considerably more difficult due to the variety of exercises being performed.

I am looking forward to the next two weeks of training.

-Lancer!!

No Vomito! CrossFit #4

Tuesday, 2012-04-17

OK. Most of Tuesday is too hazy at this point, but these are the highlights I remembered after I got home from the gym. I'll skip the prose effort at this point, and just leave the details.

MCR: CrossFit workout: (1:10)hrs. Jump-rope; Press-ups: (2x) (15)lb. dumb-bells; Walking Lunges: (15)lb. dumb-bell; Kettle-bell swings: (10)lb. K'bell. Bounding; Knee-ups; Walking knee-ups; Planks; Forward Leap-frogs; Walking cross-overs (sideways); Butt-kickers (against wall).

-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!!

Gym Rat Friday

Decided to go to the gym after my run.

LifeFitness Stationary Bike: (11)min. Cardio-mode.

LifeFitness StairMaster: Program: Pikes Peak, Level (1), (0.70)mi., (33) flights of stairs, (15)min.

Upper Body Workout: Hammer Strength Plate-Loaded Iso-Lateral Machines
(Watching these videos beforehand helped ensure I was using the machines correctly.)

Front Pulldown: 1x (30) reps @ (70)lbs., 1x (20)reps @ (50)lbs., 1x (10) reps @ (50)lbs.
Row: 1x (30) reps. @ (70)lbs. vertical grip; 1x (10) reps. @ (35)lbs. alternating left and right, low horizontal grip.
-Need to remember to sit up straight on the seat of this machine. Don't need to lean forward against the pad.
Military Front Press: 1x (20) reps. @ (50)lbs., 1x (15) reps. @ (50)lbs., 1x (10) reps. @ (50)lbs.
High Row: 1x (15) reps. @ (20)lbs., 1x (10) reps. @ (50)lbs.

Bench Press (flat): 1x (20) reps. @ (0)lbs. (empty weight bar).
Seated Bicep: 1x (8) reps. @ (40)lbs.
Seated Dip: 1x (15) reps. @ (70)lbs., 1x (10) reps. @ (70)lbs., 1x (5) reps. @ (70)lbs.

-Remember to engage the core torso muscles to increase stability during these exercises.

Core Strength:
LifeFitness Ab Crunch: 1x (30) reps. @ (50)lbs., 1x (20) reps. @ (70)lbs., 1x (5) reps. @ (90)lbs.

LifeFitness Back Extension: 1x (15) reps. @ (50)lbs., 1x (10) reps. @ (70)lbs., 1x (5) reps. @ (90)lbs.

LifeFitness Torso Rotation: 1x (30) reps. @ (90)lbs., left and right, both.

Body Masters Multi-Hip Flexor: 1x (30) reps. @ (80)lbs., left and right, both.

Cool-down stretching: legs and arms. (27)min.
-Lancer!!

Yet Another Gym Rat Monday

I dragged myself to the gym this evening and managed to get in a decent workout. I warmed up for five (5) minutes on a stationary bike, then got in three (3) laps through the "Fit In (30)" room. Once that was done I caught my breath for a few minutes, and drank some water. Once I got my focus back I moved on to the core workout machines:

LifeFitness AbCrunch: 1x (30) reps. @ (50) lbs., 1x (20) reps. @ (50)lbs., and 1x (10) reps. @ (50)lbs.
- I made an effort to "go slow" and work the muscles a bit more deliberately; it seemed to help. I normally use the Nautilus machine instead, so this was bit different.
LifeFitness Back Extension: 1x (30) reps. @ (70)lbs.
- Again I made an effort to go slow and work the muscles more deliberately; normally I use the Nautilus machine, so this was a bit different for me.
Cybex AbCrunch: 3x (30) reps. @ (70)lbs.
- I have often used this machine in the past; I like it.
LifeFitness Torso Rotation (Obliques): 1x (30) reps. @ (70)lbs. both left and right.

Once I caught my breath, again, I wandered around the weight machines to get a better idea of what was available for arms and upper body workouts. I was a bit entranced by the machine demonstration videos at LifeFitness, and was taking a closer look to see if any of their machines were on-site at the gym. Turns out most of the other weight machines were Hammer Strength and Cybex brand. C'est la vie. I can work with them.

Tomorrow I have a three (3) mile Easy Run scheduled, then after that I will head to the gym and try getting in some more StairMaster work, plus work on arms and upper body. Looking forward to it.

-Lancer!!

Another Gym Rat Monday

I skipped out on my Sunday Long Run. I just didn't feel the energy. I ended up dozing off and on most of the day. To make up for this slack, I went to the gym today to use the treadmill and do some weight-training with my legs. It went pretty well:

MCR: LifeFitnessTreadmill: Dist: (2.17)mi. Speed-max: (5.5)mph. Duration: (32:58.97). Burned: (320) Calories.
LifeFitness "Stairmaster": Dist: (0.70)mi. Burned: (90) Calories. Program: (Pike's Peak, Level (1), Duration: (15)min.
LifeFitness Elliptical X-Trainer: Dist: (1.17)mi. Burned: (90) Calories. Duration: (18)min.
Resistance/Weights: 
Seated Leg Extensions: 3x (30) reps. @ (50) lbs.;
Seated Leg Curls: 1x (30) reps @ (50) lbs.; 1x (30) reps. @ (70) lbs.; 1x (20) reps @ (90) lbs.;
Seated Leg Press: 2x (30) reps. @ (130) lbs., 1x (20) reps @ (130) lbs.;
Calf Raises: 3x (15) reps @ (60) lbs. Toes straight, Toes pointed in, Toes pointed out.

Today's bonus: No faintness during the use of the StairMaster. Yay.

-Lancer!!

Back to the gym!

Finally got back into the gym for a change:

MCR: Stationary Bike: (5) min. to warm-up; Fit In (30) Room: (38:34)min. Resistance Level (5); Ab Crunches: 1x (30) rep. @ (70)lbs., 1x (30) reps. @ (90)lbs., 1x (30) reps. @ (80)lbs. Back Extensions: 3x (30) reps. @ (50)lbs.

I have been taking a break from running the last couple of days because of some continuing pain from rolling my right ankle on my last run (I was distracted by the starry sky) and some chaffing discomfort on my left instep from my gimpy (13)mi. attempt on the 13th of November. Since I decided not to run in the the Las Vegas event next month, in favor of more training time and building more road mileage, I am thinking about the Tracy Half Marathon at the end of January, 2012. It does have the advantage of being closer, and less expensive, although I fear it may be very windy at that time of year. I'll just have to see.

-Lancer!!

Wednesday Gym Day

2011-10-05, Wednesday

Finally went back to the gym after an absence of almost two (2) months.

MCR: (5)min. warm-up on stationary bike, then (39)min. in the Fit in (30) Room. Cool-down stretching for (16)min.

Had a pretty good workout, even though a nearly (3) week period of couch-potato-ism left me huffing and puffing. *bleh* I am disappointed that the Heart Rate data did not show up in Garmin TC, even though the data was visible on my watch during my workout.


Pre-workout fuel: (2) slices of wheat toast with creamy peanut-butter; (1) cup of Lipton tea with honey; (1) pear.

Now I feel energized enough to go out running, even if it is wet and cold out now. But I need to hold off on this for a bit. Maybe in an hour.


-Lancer!!

Wednesday Gym Day

Decided to get out and go to the gym today.

Cycling: Surface Streets, Rode to the gym and back. Dist. (7.84) mi. Speed-avg: (8.7)mph. Speed-max: (14.2)mph. Burned: (480) Calories.

MCR: Lap #1: Ab Crunch: 3x (30) reps @ (90) lbs. Back extensions: 3x (30) reps @ (60) lbs. Torso rotations: 1x (30) reps. right/left @ (70) lbs. 1x (30) reps. right/left @ (90) lbs. Calf raises: 3x (30) reps. @ (60) lbs. [1x ea.: Toe-straight, toe-in, toe-out.]. Ab/Oblique crunches: 1x (30) reps. @ (90) lbs., 1x (5) reps. @ (95) lbs., 1x (10) reps. @ (90) lbs. Duration: (37:51) mins.

Lap #2: Lateral raises: 3x (30) reps. @ (40) lbs., Pectoral flies: 3x (30) reps. @ (45) lbs. Rear deltoids: 1x (15) reps. @ (45) lbs., 1x (10) reps. @ (45) lbs. Duration: (19:01) mins.

Fuel: Pre-gym: Dinner! Chicken breast, homemade coleslaw salad with green apples and cran-raisins. Post-gym: GU Energy Gel, Lemon Sublime.

Again, the ride to the gym was a good warm-up, and the ride home was also a good cool-down. The full moon out tonight was nice, especially while riding through the park on the way to and from the gym.

-Lancer!!