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.
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