My New Kicks

Recently, I bought a pair of Nike Frees.  They are supposed to be more of a minimalist shoe, simulating the feeling of being barefoot.  I wasn't sure how I would like them, since I have been used to running shoes my whole life.  But, I must say, I am starting to really like them.  The shoes are good for pretty much most Crossfit workouts.  And today was the first time I tried running in them.

I am setting a goal for myself of running the half marathon in Cleveland this May.  So, with setting that goal, it was time to start running.  I ran a mile today in my Frees.  It took me 11 min.  Not great, but not horrific either.  My shoes were really comfortable to run in.  It made me excited to continue running.

Born to Run

That does not describe me or how I am built.  It is the book that I am currently reading.  It talks about finding the joy in running.  As I was reading it today, I came across a quote in the book that made me think of Crossfit.  The quote was describing a young breed of ultra runners and how they loved to push their bodies.  It was from William James:  "Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own; sources of strength never taxed at all because we never push through the obstruction."

This quote describes a lot of my Crossfit workouts, and why I enjoy doing them in a group.  Working out by yourself is fine for some people, but I prefer to be in a group.  The reason is summed up in that quote.  When I am fatigued and feel like I have nothing left, there is someone telling me 1 more rep, just pick up the bar.  If I was working out on my own, I would stop.  I would never think that I could do more or really know what I was capable of.  Having a group there to help push me past anything I ever thought possible for me is why I enjoy the group workouts.

And if you haven't read the book Born to Run, I recommend it.

Lesson Learned

A big lesson I learned at the certification was to play around with your programming.  Some will be good, some will suck.  The key is to experiment and see what works and what doesn't.  My plan for today's workout was to do a Tabata style workout with deadlifts, push press, and front squat.  All I have at home is 115 lbs., so that is what I will use.  For those that don't know, Tabata workouts are 8 rounds of 20 sec. of work/10 sec. of rest.  There are 2 ways to keep track, you can count your lowest rep during the 8 sets, or you can total all of the reps.  I decided to use the lowest rep.  

There were 2 lessons learned today.  1. 115 lbs is too heavy for tabata push press and front squat for me right now.  Most importantly lesson 2.  Move your head out of the way before you push the bar up over your head.  Now I know that there are people that have cut their chin doing this.  Fortunately, I was lucky enough to just graze my chin, but hit it hard enough to not make that mistake again.  

Today's programming I don't consider a failure, but it definitely was not my best effort.  Next time I pair these exercises, I can just use a lighter weight, maybe 95 lbs.  For me, I enjoy the programming aspect of Crossfit, learn from your mistakes and make changes as needed.  The possibilities are endless.

It's Like Coming Off of Crystal Meth

That was what was said at the Level 1 Certification I attended this past weekend in Ann Arbor, MI at Hyperfit USA.  First off, that gym is awesome and all of the people that instructed the class were awesome.  It made me realize a few things though.  First off, I have been a half ass crossfitter.  Meaning, I work out, but haven't really dialed in my diet.  What does all that mean?  It means that I am not unlocking my potential and in essence, I am only doing this thing half ass.

Back to why it is like coming off of crystal meth.  That is referring to changing your diet and how food is an addiction.  When you cut out sugary snacks, it can cause some real issues.  Mood swings, headaches, and can just make you an all around miserable person at first.  But once you get past that initial withdrawal, your body adjusts and you are on your way to a healthier person.  I have been ok with my diet, but I know that I have been far from strict.  I still eat sugary snacks and have not, for no other reason than being lazy, have not 100 % committed myself to it.  This weekend at the certification was a wake up call for me.  Nobody can change me but me.  And I gained some extra motivation and tools to do it this past weekend.

Fall Down, Get Back Up

I have been pretty decent with working out and my diet.  I am human though, and I will make mistakes.  When I fall off of the wagon, it has a tendency to snowball into bad days and sometimes weeks.  If I am eating bad, then I feel like crap and don't go to the gym.  It seems like if I don't stay on my diet, I don't workout.  That for me makes it twice as bad.  And vice versa, if I eat well, I want to go work out.  This week I fell down.  For a few days I have eaten like crap and as you can guess, no gym.

Today I am back on track.  Breakfast was good, and I am going to the gym before work.  I have made some meals to pack with me, so I have prepared myself for my meals.  When I don't make meals, that is when I steer off course and just grab something.  It is setting myself up for failure.  The key is to not dwell on my mistakes, but to learn from them.  I can't change the past, only what I can do from this point on.

Today's WOD:
500 m run
100 box step-ups w/db press
750 m run
100 box step-ups w/db press
500 m run

Kids are Funny

Today's workout I decided to do it at home.  I only have 115 lbs, so it is a little too heavy for me to do a full Nancy, which is 5 rounds of 15 overhead squats with 95 and a 400 m run.  I did a little different version.  I only did 4 rounds and was able to do 7 overhead squats w/115lbs.

My wife was babysitting a friend's kid today.  He came outside while I was working out and was watching me.  I almost laughed out loud in the middle of my workout because he was standing there watching me, saying "That's really heavy."  He said it a few times.  As I was lifting it, I thought that he was right, 20 lbs. makes a big difference.  And then he wanted me to watch him walk backwards.  He reminded me today why I love Crossfit, because it is fun for me.  I have fun when I workout and can laugh while I am doing it.  

Today's time-21 min. even
Tomorrow's workout-go for a run

A Great Feeling

Anytime you can get a PR (personal record) in a workout or lift, it is a great feeling.  It is motivation that the work you are doing is paying off.  This week has been great for me, because I got 2 PRs.  One in a workout, and one in a lift.  The first is workout is one of the most feared women, Fran.  It is 21-15-9 reps of thrusters w/95lbs and pull ups.  The last time I did this workout was at the station, and it was a disappointing 19 min. and some change.  Elite athletes do this under 4 min.  Also, there is a 12 min. cap for it at the Level 1 certification that I will be attending at the end of the month.  This was great for me to gauge where I am at.  All I was hoping for was to do it under 12 min.  I got it done in 11:30.  Nice.  I am hoping for an even better time at the certification.

Today's workout was Power Cleans and dips for 7-7-7-7-7-7, followed by a 1 rep attempt if you choose.  I chose to try it.  I was able to work up to 175 lbs. for my last set of 7.  Now to try and beat my PR of 195.  I got 185 x 3 reps, so I was feeling pretty good.  I jumped to 205 lbs.  and nailed it.  10 lb. PR!  This week I hit 2 PRs.  It really motivates me to continue along this journey because I can see improvements and I know that it is only going to get even better.