After another long day at work, I head to the gym. It's easier to just force myself to workout right after work, so if I get side tracked I don't miss a workout. I decided today to revisit a workout that I really like, DT. The best time that I did this workout in was 19 min. and some change back when I was crossfitting a lot. I did this workout a little while back when I was starting to get back to working out. I added 8 minutes and it took me 27 minutes. I was really disappointed. Today would be different, I just knew I would improve.
DT is a great strength and cardio workout. It is 5 rounds of 12 deadlift, 9 hanging power cleans (HPC), and 6 push press/jerk, whichever you want. The entire workout is done with 155 lbs., which sucks. I load the bar up and get myself in the right mindframe. 3,2,1 go! I rip through the deadlifts no problem, now on to the HPCs. Holy crap is this heavy. I do 5 reps, then 4. I'm able to press 155, so I do push presses. Those I break in to 2 sets of 3. 1 round down, and I still have 4 to go. This is not going to be fun. It wasn't a cardio issue for me during this workout. Don't get me wrong, I was tired. My forearms were on fire from doing the HPCs and I was having a hard time holding on to the bar. Not only because my forearms were tired, but I did not have any chalk, so my grip would slip. I push through the rounds and approach the final round at around 15 min. I knew that I would finish under 20 min. I finish my last press and drop the bar, Time! I look at my watch, 18:50. I had beat my best time from a while back and took 9 minutes of my last time!
Besides being ecstatic about my time, I realized that I do need to get some lifting chalk. It will help me with my grip. I am sure that I could cut another minute off my time if I had some chalk. I will revisit this workout in the future, and I will be sure to have some chalk.
Today's WOD:
5 rds w/155 lbs.
12 deadlift
9 hanging power cleans
6 push press/jerk
Monday, May 31, 2010
Saturday, May 29, 2010
Some much needed encouragement
I have been on this journey for 2 months now. I have lost around 16-17 lbs. That isn't too bad, but I know that I can do better. My cardio and strength have begun to come back around. Overall, I am very happy with my progress. I know that I have lost some inches because I have tightened up my belt a notch or 2. But it is always nice when someone else notices, because looking at yourself everyday looks the same. Today while at work I had someone ask me how much weight I had lost. With a smile I told them. It's a great feeling when someone else notices your hard work. It let me know that what I have been doing for the last 2 months is working. That was great, but the real encouragement for me came today in the gym.
Today's workout was Deadlift 3-3-1-1. Then a short workout after of 21-15-9 Box Jumps, KB Swings w/70lbs, and calories on the rower. My goal for the DL was 405. First set of 315, easy. 375 for 3, not too tough. Then I put on 405. The first time I tried it, fail. I was determined to get it, so I left it on the bar and would try it for my last set. I step up for 1 last pull, a little struggle, but I got it. I was happy with that. Still, not the encouragement I was talking about.
I bust through the workout after the deadlifts in just under 12 min. I was pretty smoked. Now comes the best part of the workout. I have been practicing ring dips for a few weeks after my workouts. I would practice holding myself up on the rings, do some assisted ring dips, things like that. I haven't been able to do one yet though. Today was a breakthrough. I jump up on the rings and begin to lower myself down. I kept my balance and ripped off 3 dips. HELL YEAH I thought. I did another set of 3, and then 1 more set of 2. I couldn't believe it. All of a sudden it just clicked. Practice had paid off. Today was a great day all around. Just what I needed to reassure myself that my journey is headed in the right direction.
Today's workout was Deadlift 3-3-1-1. Then a short workout after of 21-15-9 Box Jumps, KB Swings w/70lbs, and calories on the rower. My goal for the DL was 405. First set of 315, easy. 375 for 3, not too tough. Then I put on 405. The first time I tried it, fail. I was determined to get it, so I left it on the bar and would try it for my last set. I step up for 1 last pull, a little struggle, but I got it. I was happy with that. Still, not the encouragement I was talking about.
I bust through the workout after the deadlifts in just under 12 min. I was pretty smoked. Now comes the best part of the workout. I have been practicing ring dips for a few weeks after my workouts. I would practice holding myself up on the rings, do some assisted ring dips, things like that. I haven't been able to do one yet though. Today was a breakthrough. I jump up on the rings and begin to lower myself down. I kept my balance and ripped off 3 dips. HELL YEAH I thought. I did another set of 3, and then 1 more set of 2. I couldn't believe it. All of a sudden it just clicked. Practice had paid off. Today was a great day all around. Just what I needed to reassure myself that my journey is headed in the right direction.
Wednesday, May 26, 2010
Built for Comfort, not Speed
GI Jane is a workout that combines 2 of my least favorite exercises, burpees and pull ups. And this has a lot of both. The workout is 100 burpee pull ups. The only 2 rules are that your chest must touch the ground on the burpee, and your chin must go over the bar on the pull up. Mind you, this workout is supposed to be short and sweet, and I was going to be doing it after a strength wod.
The strength wod was strict shoulder presses, 3-3-1-1. This is a good bench mark to see where my strength is at and it gives me a building block to improve on. I do my first set of 3 with 135, no problem. Second set of 3 with 155, not as easy. I go up to 165 lbs. for my first set of 1, got it. Then I try 185 for my last set, nope. After that failed attempt, I tried 170 lbs. and was able to press that up without cheating. So now I know that 170 lbs. is my max for strict presses. Now it was time to move on to Jane.
Now this entire workout should take about 15 min. to do all 100 reps. The problem is that I am still built for comfort and not speed. Pulling up 270 lbs. is a lot of work. I was ready to quit after about 7 reps. I knew that I would not complete the entire workout beforehand, so I told myself that I would do 1/2 of a GI Jane. 50 burpee pull ups, not modified. I completed the workout in 14 min. and change. Not great, but at least I was able to get through it. Next time there is no 1/2 of the workout when it comes to Jane. I will be completing the entire workout.
The strength wod was strict shoulder presses, 3-3-1-1. This is a good bench mark to see where my strength is at and it gives me a building block to improve on. I do my first set of 3 with 135, no problem. Second set of 3 with 155, not as easy. I go up to 165 lbs. for my first set of 1, got it. Then I try 185 for my last set, nope. After that failed attempt, I tried 170 lbs. and was able to press that up without cheating. So now I know that 170 lbs. is my max for strict presses. Now it was time to move on to Jane.
Now this entire workout should take about 15 min. to do all 100 reps. The problem is that I am still built for comfort and not speed. Pulling up 270 lbs. is a lot of work. I was ready to quit after about 7 reps. I knew that I would not complete the entire workout beforehand, so I told myself that I would do 1/2 of a GI Jane. 50 burpee pull ups, not modified. I completed the workout in 14 min. and change. Not great, but at least I was able to get through it. Next time there is no 1/2 of the workout when it comes to Jane. I will be completing the entire workout.
Sunday, May 23, 2010
Thank you Crossfit
Today I ran a 5K for work. It was for the charity C.O.P.S. (Concerns of Police Survivors). The last time I ran a 5k, it took me 35 min. That was 3 years ago. My goal today was to beat 35 min. I am not what you would call aero-dynamic. I haven't run since I did the marathon relay over a month ago. The only running that I did since then was if it was in a Crossfit workout. My workouts have been strictly Crossfit and boxing, so I knew that my cardio would hold up. There were about 400 runners, so the start was a little crowded. 3,2,1 go...and we were off. I didn't try to keep up with anyone, just keep running.
I hit the first mile just under 10 min., nice. During the run, I was feeling really good. It was a beautiful sunny day, which is rare in Cleveland. I made it to the 2nd mile and still feeling good, but I had slowed down a little. The 3rd mile I needed to pick up the pace a little. I came around the corner and the finish line was in site. About a 1/2 mile from the finish, I got a second wind and picked it up. I actually passed people instead of being passed. I sprint towards the finish line and when I crossed, I looked at the clock. 32:57. I had finished 2 minutes ahead of my goal. I was really happy with that time. Thank you Crossfit. My training has paid off. Next time I run a 5k, I will finish in under 30 min.
I hit the first mile just under 10 min., nice. During the run, I was feeling really good. It was a beautiful sunny day, which is rare in Cleveland. I made it to the 2nd mile and still feeling good, but I had slowed down a little. The 3rd mile I needed to pick up the pace a little. I came around the corner and the finish line was in site. About a 1/2 mile from the finish, I got a second wind and picked it up. I actually passed people instead of being passed. I sprint towards the finish line and when I crossed, I looked at the clock. 32:57. I had finished 2 minutes ahead of my goal. I was really happy with that time. Thank you Crossfit. My training has paid off. Next time I run a 5k, I will finish in under 30 min.
Thursday, May 20, 2010
Improvement
Improvement is what I strive for with each workout. Just a little faster, or just a little more weight then last time. Today I noticed some improvement in my capacity. The workout was 5 rounds of 5 deadlifts with 275 lbs. and 10 burpees. My original goal was to get under 15 minutes. I smashed that goal with a time of 9:40. Holy crap. I was ecstatic about that.
Another thing that I noticed during the workout was that I felt stronger. The deadlifts at 275 6 weeks ago were extremely heavy. Today, not so much. I was lifting with greater ease and I wasn't feeling quite so sick during the burpees. Don't get me wrong, burpees still suck, but just a little bit less. And a big thing I noticed was after the workout. My recovery time has gone down. I still lay on the floor when I'm done, but not as long as I used to. The workout called for some ab work after, 50 floor wipers, which is holding a bar up while laying on the floor and moving your feet from side to side like a windshield wiper. I used 65 lbs and was able to do 30. Not too bad for never having done them before. I also practiced my ring dips. I still can't do them, but with continued practice they will come around. Working on your weaknesses is part of Crossfit. I have a lot of those so I'll just tackle them 1 at a time.
Another thing that I noticed during the workout was that I felt stronger. The deadlifts at 275 6 weeks ago were extremely heavy. Today, not so much. I was lifting with greater ease and I wasn't feeling quite so sick during the burpees. Don't get me wrong, burpees still suck, but just a little bit less. And a big thing I noticed was after the workout. My recovery time has gone down. I still lay on the floor when I'm done, but not as long as I used to. The workout called for some ab work after, 50 floor wipers, which is holding a bar up while laying on the floor and moving your feet from side to side like a windshield wiper. I used 65 lbs and was able to do 30. Not too bad for never having done them before. I also practiced my ring dips. I still can't do them, but with continued practice they will come around. Working on your weaknesses is part of Crossfit. I have a lot of those so I'll just tackle them 1 at a time.
Wednesday, May 19, 2010
Just walk in to the gym
I work 12 hour shifts, so on the days that I am working, it is hard to get to the gym. Between sleeping and getting ready for work, it doesn't leave a whole lot of time. After being in a car for 12 hours, it is hard to get yourself to work out. There is a gym at work which has Crossfit equipment, which means that I have no excuse. If I put on my workout clothes and just walk in to the gym, I am good. Once I am there, I might as well work out. That is what I had to tell myself this morning.
I finished work and was really tired, but I knew that I needed to work out. I walked down to the gym and started warming up. Then a great thing happened, I started waking up and didn't feel like crap. After my warm up, I set the bar up for a short and sweet workout. The workout was 10 thrusters with 135 lbs., then 50 double under jump rope, 8 thrusters, 40 double unders, 6 and 30, 4 and 20, lastly 2 and 10. 12 minutes and I was done. Next time I do that workout I know it will be well under 10 minutes. The biggest battle isn't physically for me, it is the mental battle to work out. Today I won that battle and I plan on continuing my winning streak.
I finished work and was really tired, but I knew that I needed to work out. I walked down to the gym and started warming up. Then a great thing happened, I started waking up and didn't feel like crap. After my warm up, I set the bar up for a short and sweet workout. The workout was 10 thrusters with 135 lbs., then 50 double under jump rope, 8 thrusters, 40 double unders, 6 and 30, 4 and 20, lastly 2 and 10. 12 minutes and I was done. Next time I do that workout I know it will be well under 10 minutes. The biggest battle isn't physically for me, it is the mental battle to work out. Today I won that battle and I plan on continuing my winning streak.
Monday, May 17, 2010
Pure aggression
Yesterday I didn't have time to make it to the gym, so I would utilize my boxing gym. I had about 45 minutes, which is plenty of time for a good workout. It is enough time for me to do 3 rounds of jump rope, shadow boxing, heavy bag and the double end ball. Each round is 3 minutes with a 1 minute rest. The jump rope and shadow boxing were great to break a sweat. Now on to the heavy bag.
I don't know what it is, but hitting a heavy bag is probably the best stress reliever for me. Just the pure aggression of beating on the bag. It's that primal instinct, the simplicity of it all. After the heavy bag, I did 3 rounds of the double end ball. That is a little more difficult. More of a hand eye coordination exercise. Still, the feeling after hitting the heavy bag is indescribable. They call boxing the sweet science, and I couldn't agree more. To top it all off, I am down 15 lbs. this morning.
I don't know what it is, but hitting a heavy bag is probably the best stress reliever for me. Just the pure aggression of beating on the bag. It's that primal instinct, the simplicity of it all. After the heavy bag, I did 3 rounds of the double end ball. That is a little more difficult. More of a hand eye coordination exercise. Still, the feeling after hitting the heavy bag is indescribable. They call boxing the sweet science, and I couldn't agree more. To top it all off, I am down 15 lbs. this morning.
Saturday, May 15, 2010
Total Devastation
That was the title of today's workout. So, as you can guess, it was. The workout was 40 min. long. 10 minutes of squats with 135 lbs., 5 min. rest. Then 10 min. of 95 lbs. strict press (standing military), 5 min. rest. Last exercise was 10 min. of deadlifts with 135 lbs. I did this workout back in jan or feb and I was looking to improve. From what I remember, since I didn't write it down, I did 50 squats, 30 presses, and 50 deadlifts.
I started out with sets of 10 on the squats. 10 min. seemed like an eternity of squats. I got 60 reps. 10 more than last time, nice. After the 5 min. rest, I push through the presses. 52 reps. A 22 rep improvement, awesome. 5 min. rest and on to the deadlifts. 83 reps. Holy crap, I improved by 33 reps. I was pretty pumped about that. I was spent after that workout, especially after taking a week off. It felt good to get back in the gym and I remembered why I loved Crossfit. That exhausted feeling, knowing that I gave it my all. This workout was exactly what I needed to get me back on track.
I started out with sets of 10 on the squats. 10 min. seemed like an eternity of squats. I got 60 reps. 10 more than last time, nice. After the 5 min. rest, I push through the presses. 52 reps. A 22 rep improvement, awesome. 5 min. rest and on to the deadlifts. 83 reps. Holy crap, I improved by 33 reps. I was pretty pumped about that. I was spent after that workout, especially after taking a week off. It felt good to get back in the gym and I remembered why I loved Crossfit. That exhausted feeling, knowing that I gave it my all. This workout was exactly what I needed to get me back on track.
Thursday, May 13, 2010
Life Happens
I have been in a funk lately. I don't know what it is, but I have not had any motivation to do anything this week. Life happened this past week. I went out of town to visit my sister and then went out with some friends this week. I have absolutely no excuse for not working out. Even more so, I don't have an excuse for straying off my diet. I don't know what it was, but I slipped back to some old habits. The important thing is, I realized what I was doing and I am making sure that I don't fall too far.
I think a big part of it was my lack of preparation. I didn't prepare my food ahead of time. Not preparing my meals is just preparing to fail. I didn't make working out a priority. I didn't make myself a priority. That is a big problem. The fact that I am conscious of what happened and am making sure that I get back on track now is a step in the right direction. Before, I would have just kept slipping back to my old habits. I know that this journey will have ups and downs. It is learning from my mistakes to make sure that they don't happen again. Life will happen, and I just have to adjust to it accordingly to make sure that I continue to have success.
I think a big part of it was my lack of preparation. I didn't prepare my food ahead of time. Not preparing my meals is just preparing to fail. I didn't make working out a priority. I didn't make myself a priority. That is a big problem. The fact that I am conscious of what happened and am making sure that I get back on track now is a step in the right direction. Before, I would have just kept slipping back to my old habits. I know that this journey will have ups and downs. It is learning from my mistakes to make sure that they don't happen again. Life will happen, and I just have to adjust to it accordingly to make sure that I continue to have success.
Friday, May 7, 2010
A Good Investment
A few months ago I bought a home boxing gym to put in my basement. It is a great way for me to add some variety to my workouts and gives me no excuse for not working out. I didn't have time to get to they gym before work, so I decided to do a quick half hour boxing workout before I had to leave. Fairly simple workout, 3 rounds of each of the following; jump rope, shadow boxing, and the heavy bag. A round is 3 minutes with 1 minute rest in between. Short and sweet. A great investment to help keep me on track during the journey.
Wednesday, May 5, 2010
A bit too much
Today's workout I bit off a little more than I could chew weight wise. It was kind of like a bear complex with dbs today. That means you perform all the reps without ever letting go of the dumbbells. 5 rds. of 5 reps each of the following; deadlift, hanging cleans, push press and squats. I thought I would start out at 50 lbs. and work my way up. You are supposed to increase the weight each round, and rest as needed in between rounds.
I got the first round done with 50's and it was pretty brutal. I went up to 55 for the next round, fail at 3 push press. 3rd round fail again, but this time at 4 push press. So I dropped down to 45's and did round 4, and 40's for the final round. I should have started lighter, with 35's and gone up from there. So now I know for next time, start a little lighter. I burnt myself out with the heavier weights first. But that is the great thing with Crossfit. I still got a great workout and I learned from it too. This was the first time that I did all of those exercises with dbs. The form got easier as the workout went on because I was getting more comfortable with the dbs. After the workout, I decided to to add a half mile cool down jog this week to my workouts. I figured hey, a little extra cardio won't hurt. Hopefully that will help even more lbs. melt away.
I got the first round done with 50's and it was pretty brutal. I went up to 55 for the next round, fail at 3 push press. 3rd round fail again, but this time at 4 push press. So I dropped down to 45's and did round 4, and 40's for the final round. I should have started lighter, with 35's and gone up from there. So now I know for next time, start a little lighter. I burnt myself out with the heavier weights first. But that is the great thing with Crossfit. I still got a great workout and I learned from it too. This was the first time that I did all of those exercises with dbs. The form got easier as the workout went on because I was getting more comfortable with the dbs. After the workout, I decided to to add a half mile cool down jog this week to my workouts. I figured hey, a little extra cardio won't hurt. Hopefully that will help even more lbs. melt away.
Tuesday, May 4, 2010
The Ladies
It seems that the worst Crossfit workouts are named after women. Fran, Cindy, Barbara, Eva, Angie, and many more. These workouts strike fear. I know that when I do one of these workouts I am going to be smoked. Today was no different. Today was Cindy. Cindy is 20 AMRAP (as many rounds as possible) of 5 pull ups, 10 push ups, and 15 air squats. The most rounds I have done is 11. That was when I was in much better shape.
Elite Crossfitters usually do 20 + rounds of this workout. I am nowhere near that level. I am not even near 15 rds. My goal today was to get at least 9 rds. 20 minutes go by and I had done 10 rds. 1 rd. short of my PR (personal record). I was pretty happy with that. My cardio is starting to come back around. I know that the next time I do this workout, 12 rounds is not unrealistic, if not more. Today's workout was very encouraging for me. I felt much better after today's workout then I did 5 weeks ago when I started this journey. I didn't have to lay on the floor nearly as long as before. My recovery time has decreased.
After Cindy there as another short workout. Perform 1 squat clean on the minute for 10 minutes. Use about 70% of your 1 rep max. I am right around 200 lbs. for the squat clean so I used 135 lbs. to work on my form. 10 minutes go by and I was done. The feeling after a great workout is indescribable. That is how I felt today because I knew it had been a great workout. I can't wait to revisit this workout in a few months and see how I have improved.
Elite Crossfitters usually do 20 + rounds of this workout. I am nowhere near that level. I am not even near 15 rds. My goal today was to get at least 9 rds. 20 minutes go by and I had done 10 rds. 1 rd. short of my PR (personal record). I was pretty happy with that. My cardio is starting to come back around. I know that the next time I do this workout, 12 rounds is not unrealistic, if not more. Today's workout was very encouraging for me. I felt much better after today's workout then I did 5 weeks ago when I started this journey. I didn't have to lay on the floor nearly as long as before. My recovery time has decreased.
After Cindy there as another short workout. Perform 1 squat clean on the minute for 10 minutes. Use about 70% of your 1 rep max. I am right around 200 lbs. for the squat clean so I used 135 lbs. to work on my form. 10 minutes go by and I was done. The feeling after a great workout is indescribable. That is how I felt today because I knew it had been a great workout. I can't wait to revisit this workout in a few months and see how I have improved.
Monday, May 3, 2010
Progress Pics
Here are pics from Day 1 to today. 5 weeks have gone by and I have lost 13 lbs. A litlle over 2 lbs. a week is fine by me. While the amount of weight I have lost is not unbelievable, it is healthy. These last 5 weeks I have been changing my lifestyle with Crossfit and a good eating plan. I don't look at it as a diet because I plan on keeping this type of eating as a lifestyle. I am hoping to lose just as much, if not more weight in the next 5 weeks. By adding some extra cardio to my regiment should help me with that.
As I head in to week 6 I am pleased with the results so far. I am hoping to continue with the success I have had and am excited for the weeks to come.
Sunday, May 2, 2010
Time to step it up
I am very happy with my progress so far. In a little over a month I have lost around 12 lbs., give or take a pound depending on the day. I also have dropped a notch in my belt. My energy levels are up and my cardio is coming back around. Also my strength is returning. I have been following Crossfit workouts pretty regularly, meaning at least 4 times a week. I think that if I increase a few things I may see some bigger gains.
My diet is pretty good. I haven't really fallen off the wagon to an extreme, so I will continue on the Paleo/Zone path. I am going to be following the recommended 3 on/1 off workout regiment that is suggested for optimal results. On my rest days and non-work days I am going to add some other activities. On top of a little running, I am going to throw in some boxing and swimming. And also work on some of my weaknesses on my off days, like ring dips and hand stand push ups. I am excited and can't wait to see what the next month has in store.
My diet is pretty good. I haven't really fallen off the wagon to an extreme, so I will continue on the Paleo/Zone path. I am going to be following the recommended 3 on/1 off workout regiment that is suggested for optimal results. On my rest days and non-work days I am going to add some other activities. On top of a little running, I am going to throw in some boxing and swimming. And also work on some of my weaknesses on my off days, like ring dips and hand stand push ups. I am excited and can't wait to see what the next month has in store.
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