Well, the wind has left me sails, so to speak. Work has picked up quite a bit and I have only been to the gym once this week. It doesn't help that it takes quite a while to get to the gym. Such is life. Since I won't be competing this year, it will not be as big of an issue, but I would still like to belong to a gym where I can do something every once in a while.
While I am physical at the horse latitudes or doldrums (vocab for you sailors out there), I have recently experienced gale force winds mentally. This Sunday I watched Avatar. This movie sparked such a philosophical string of thoughts in me that I was in a near trance until Tuesday contemplating the themes and concepts presented in the moving. I eve began writing down a few of my more prominent thoughts with the hopes of constructing an essay. Now bear in mind, Avatar was only the spark the landed on an already well fueled fire. Many of the ideas I've jotted down have been recurring thoughts in my mental ventures, but Avatar presented them in such a way as to bring them into a new light. If you have not seen it, go. It is well worth it in my opinion. Expect to see something in the future summing my musing on the movie and what it brought forth.
As for the one workout I did this week.
WOD
5 Min Rowing @ 50%
Tabata Rowing Increasing work
5 min rest
1 minute @90% rest 2 minutes 3 rounds (try and get exact distances)
5 minute cooldown
This was a fun one. I like rowing (quite fitting for Boston, eh).
Thursday, January 28, 2010
Thursday, January 21, 2010
Still Truckin
Well, despite a crazy work schedule, I've been able to follow the 2on-1off schedule laid out by OPT. I was even able to get a double in today. I'm a bit sore (and know I will feel it tomorrow). I'm going to try and find a cheap was to get a solid post wod nutrient source (such as a shake or bar) in order to help boost my daily intake. Also, I don;t think I'm getting enough carbs, which could be leading to a high level of cortisol in my brain, and as we know, elevated levels of cortisol cause unwanted stress, which in turn could be the reason I've been having trouble falling asleep. I'll see what I can do about that.
Wednesday WOD
A Power Clean/Push Press/Push Jerk/ Power Jerk 1.1.1.1x5 rest 180 (160, 170, 180, 185(F PP), 190F (did 3 SJ))
B1 KB Swings heavy 15x3 rest 90 (2pood)
B2 HSPU close grip 21X1 amrapx3 rest 90
C1 GHD Raises 2020, 12x3 rest 60
C2 Toes 2 Bar 21x3 rest 60
Not happy with the strength cluster. It is worse than before. Not sure what was going on, perhaps mental.
Thursday WOD
15-12-9-6-3
Power Snatch 95lbs
Burpees
8:53
Rest 4+ hours (I did about 6 hours)
3 min. Sprint at 90%
1 min. walk
2 min. Sprint at 90%
1 min. walk
1 min. Sprint at 90%
1 min. walk
2 min. Sprint at 90%
1 min. walk
3 min. Sprint at 90%
I think I traveled about 2.5 miles in that time. My legs were really feeling the snatches on this one. Calves are now sore as I tried as best I could to stay POSE.
Friday happens to be a rest day and a fasting day. Should be fun.
Wednesday WOD
A Power Clean/Push Press/Push Jerk/ Power Jerk 1.1.1.1x5 rest 180 (160, 170, 180, 185(F PP), 190F (did 3 SJ))
B1 KB Swings heavy 15x3 rest 90 (2pood)
B2 HSPU close grip 21X1 amrapx3 rest 90
C1 GHD Raises 2020, 12x3 rest 60
C2 Toes 2 Bar 21x3 rest 60
Not happy with the strength cluster. It is worse than before. Not sure what was going on, perhaps mental.
Thursday WOD
15-12-9-6-3
Power Snatch 95lbs
Burpees
8:53
Rest 4+ hours (I did about 6 hours)
3 min. Sprint at 90%
1 min. walk
2 min. Sprint at 90%
1 min. walk
1 min. Sprint at 90%
1 min. walk
2 min. Sprint at 90%
1 min. walk
3 min. Sprint at 90%
I think I traveled about 2.5 miles in that time. My legs were really feeling the snatches on this one. Calves are now sore as I tried as best I could to stay POSE.
Friday happens to be a rest day and a fasting day. Should be fun.
Tuesday, January 19, 2010
Some Consistency
Friday WOD
150-156-154-156-157-158-157 (meters in each round)
Sunday WOD
A1. Bench Press @50X1 6-8x4 rest 90s (Worked up from 120-150)
A2. Snatch Grip DL @41x1 5-7x4 rest 90s (140-200)
B1: dips @ 4010 6-8x3 rest 75s
B2: GHD raises @2020 10-15x3 rest 75
C1: DB ext rot @3010 8-10/armx3 rest 60 (15lbs)
C2: Toes 2 Bar 18 repsx3 rest 60
Monday WOD
A1 Mixed grip chin ups 31X0 4-6x4 rest 90
A2 1 1/4 Back Squat 4010, 6-8x4 rest 90 (140-170 tougher than it sounds)
B1 Lean away supinated chin ups 4111 amrapx3 rest 75
B2 DB forward Lunges 1010 8/legx3 rest 75 (55lbs pood in each hand)
C1 Powell Raises 3010, 8-10/armx3 rest 60
C2Anchored Sit-ups 35x3 rest 60
With any luck I'll be able to make it to the gym tomorrow to begin a three cycle streak. The rowing I did Friday was kind of fun. With such a large rest I was able to keep the pace up for all the rounds. As for Sunday and Monday, these are the same workouts that I did two weeks except with a little more weight. Tomorrow will be the same as last Thursday's workout and Thursday will be a double WOD day (if I'm lucky). It looks like after this initial 'strength interval' portion the wods start mixing up a bit into the typical crossfit workouts. Hopefully I'll be able to keep on a steady cycle at the gym to keep up with the training.
Diet:
Here's a basic diet update.
Food eaten in a day:
Carbs
2lbs of Broccoli
2 Apples
Protein
~1lb of meat (chicken and turkey mostly)
2 Eggs (used to be egg white, but since eggs are cheaper I've switched back)
Fats
Lots of Almonds, some walnuts
Olive Oil liberally added to Broccoli
Fish Oil (~1700mg EPA, ~1100mg DHA) when I have it
I've also been fasting every fourth day. (dinner on 3rd day to dinner on 4th day)
I'm not sure I'm getting enough carbs and don;t know what to do about that. Also, I'm not really doing anything special pre and post wod. We'll see if that changes at all in the future. At this point, I'm not financially capable of much experiment or diversity. I plan to hone my diet in the future when it becomes easier to provide for myself. For now, I'm happy with my diet.
| Sprint Row 30 sec @ 100% effort |
| Rest 2:30 |
| repeat 7 times |
150-156-154-156-157-158-157 (meters in each round)
Sunday WOD
A1. Bench Press @50X1 6-8x4 rest 90s (Worked up from 120-150)
A2. Snatch Grip DL @41x1 5-7x4 rest 90s (140-200)
B1: dips @ 4010 6-8x3 rest 75s
B2: GHD raises @2020 10-15x3 rest 75
C1: DB ext rot @3010 8-10/armx3 rest 60 (15lbs)
C2: Toes 2 Bar 18 repsx3 rest 60
Monday WOD
A1 Mixed grip chin ups 31X0 4-6x4 rest 90
A2 1 1/4 Back Squat 4010, 6-8x4 rest 90 (140-170 tougher than it sounds)
B1 Lean away supinated chin ups 4111 amrapx3 rest 75
B2 DB forward Lunges 1010 8/legx3 rest 75 (55lbs pood in each hand)
C1 Powell Raises 3010, 8-10/armx3 rest 60
C2Anchored Sit-ups 35x3 rest 60
With any luck I'll be able to make it to the gym tomorrow to begin a three cycle streak. The rowing I did Friday was kind of fun. With such a large rest I was able to keep the pace up for all the rounds. As for Sunday and Monday, these are the same workouts that I did two weeks except with a little more weight. Tomorrow will be the same as last Thursday's workout and Thursday will be a double WOD day (if I'm lucky). It looks like after this initial 'strength interval' portion the wods start mixing up a bit into the typical crossfit workouts. Hopefully I'll be able to keep on a steady cycle at the gym to keep up with the training.
Diet:
Here's a basic diet update.
Food eaten in a day:
Carbs
2lbs of Broccoli
2 Apples
Protein
~1lb of meat (chicken and turkey mostly)
2 Eggs (used to be egg white, but since eggs are cheaper I've switched back)
Fats
Lots of Almonds, some walnuts
Olive Oil liberally added to Broccoli
Fish Oil (~1700mg EPA, ~1100mg DHA) when I have it
I've also been fasting every fourth day. (dinner on 3rd day to dinner on 4th day)
I'm not sure I'm getting enough carbs and don;t know what to do about that. Also, I'm not really doing anything special pre and post wod. We'll see if that changes at all in the future. At this point, I'm not financially capable of much experiment or diversity. I plan to hone my diet in the future when it becomes easier to provide for myself. For now, I'm happy with my diet.
Thursday, January 14, 2010
Haircut
I got a haircut today. Now my hair is shorter.
On to business.
I returned to Boston the evening of January 4th and wrote an entry the 5th. Honestly I can't really remember what I said then since I hit the ground at a sprint and haven't really slowed since. After squaring away my gym membership I did the first two days of OPT's phase 1 as I've mentioned in previous posts. I believe that was last Thursday and Friday. And although the program is written as 2-on-1-off, I took 5 days off and returned to the gym today. It has been a busy week to say the least. Some of it was work, which is a great thing; and some of it was family, which is even better; but too much of it was trying to fix my computer.
In no particular order.
My computer got a virus and decided to stop functioning. I guess it's flu season for everyone. After trying to fix it myself, I finally gave in and brought it to some pro's. Two days and $175 later I had a working computer. When I picked it up the tech said my computer was ridiculously slow, and in a good humored way, made fun of me for it the rest of my time there. For those who wish to know more my machine is roughly 5 1/2 years old and will likely be replaced within the next 8 months. After getting it back from the chastising techie, I decided to try and clean up a few programs to increase speed. Bad idea. After doing this the blue screen of death became my screen saver. I think it popped up 7 times yesterday. Luckily I set a system restore point and now it is up and running. Success.
Work is good because I'd like some money. I think I made enough to live until the next pay check, but I'd like to be putting some away (not to mention enjoying Boston a little more).
Saturday even my Mother and Sister flew in to town or their way to Spain and stayed until Monday evening. It was awesome having them in town and sharing with them parts of my life as a Bostonian. We spent most of our time walking around, seeing different neighborhoods, and eating the local fare. It is always fun having visitors (wink, wink) and family visitors top the charts.
As I was saying, I went to the gym today. The first three WOD's I've done have been very precise with work to rest times. I'm not sure of the science behind it, but I can tell you that these workouts have been less metabolically taxing then what I'm used to. I'm assuming this is the most efficient way to build strength in the workouts and the metabolic conditioning will come later. Fun to be doing something nevertheless.
Here they are:
Last Thursday
A1. Bench Press @50X1 6-8x4 rest 90s (Worked up from 115-145)
A2. Snatch Grip DL @41x1 5-7x4 rest 90s (135-195)
B1: dips @ 4010 6-8x3 rest 75s
B2: GHD raises @2020 10-15x3 rest 75
C1: DB ext rot @3010 8-10/armx3 rest 60 (15lbs)
C2: Toes 2 Bar 12repsx3 rest 60
Last Friday
A1 Mixed grip chin ups 31X0 4-6x4 rest 90
A2 1 1/4 Back Squat 4010, 6-8x4 rest 90 (135-165 tougher than it sounds)
B1 Lean away supinated chin ups 4111 amrapx3 rest 75
B2 DB forward Lunges 1010 8/legx3 rest 75 (1.5 pood in each hand)
C1 Powell Raises 3010, 8-10/armx3 rest 60
C2Anchored Sit-ups 35x3 rest 60
Today
A Power Clean/Push Press/Push Jerk/ Power Jerk 1.1.1.1x5 rest 180 (155, 165, 175, 185, 190F on push press)
B1 KB Swings heavy 15x3 rest 90 (2pood)
B2 HSPU close grip 21X1 amrapx3 rest 90
C1 GHD Raises 2020, 12x3 rest 60
C2 Toes 2 Bar 15x3 rest 60
Also today I'm going to run 1.5 miles to my car. Fun stuff!
Long post, oh yeah and I got a haircut today.
On to business.
I returned to Boston the evening of January 4th and wrote an entry the 5th. Honestly I can't really remember what I said then since I hit the ground at a sprint and haven't really slowed since. After squaring away my gym membership I did the first two days of OPT's phase 1 as I've mentioned in previous posts. I believe that was last Thursday and Friday. And although the program is written as 2-on-1-off, I took 5 days off and returned to the gym today. It has been a busy week to say the least. Some of it was work, which is a great thing; and some of it was family, which is even better; but too much of it was trying to fix my computer.
In no particular order.
My computer got a virus and decided to stop functioning. I guess it's flu season for everyone. After trying to fix it myself, I finally gave in and brought it to some pro's. Two days and $175 later I had a working computer. When I picked it up the tech said my computer was ridiculously slow, and in a good humored way, made fun of me for it the rest of my time there. For those who wish to know more my machine is roughly 5 1/2 years old and will likely be replaced within the next 8 months. After getting it back from the chastising techie, I decided to try and clean up a few programs to increase speed. Bad idea. After doing this the blue screen of death became my screen saver. I think it popped up 7 times yesterday. Luckily I set a system restore point and now it is up and running. Success.
Work is good because I'd like some money. I think I made enough to live until the next pay check, but I'd like to be putting some away (not to mention enjoying Boston a little more).
Saturday even my Mother and Sister flew in to town or their way to Spain and stayed until Monday evening. It was awesome having them in town and sharing with them parts of my life as a Bostonian. We spent most of our time walking around, seeing different neighborhoods, and eating the local fare. It is always fun having visitors (wink, wink) and family visitors top the charts.
As I was saying, I went to the gym today. The first three WOD's I've done have been very precise with work to rest times. I'm not sure of the science behind it, but I can tell you that these workouts have been less metabolically taxing then what I'm used to. I'm assuming this is the most efficient way to build strength in the workouts and the metabolic conditioning will come later. Fun to be doing something nevertheless.
Here they are:
Last Thursday
A1. Bench Press @50X1 6-8x4 rest 90s (Worked up from 115-145)
A2. Snatch Grip DL @41x1 5-7x4 rest 90s (135-195)
B1: dips @ 4010 6-8x3 rest 75s
B2: GHD raises @2020 10-15x3 rest 75
C1: DB ext rot @3010 8-10/armx3 rest 60 (15lbs)
C2: Toes 2 Bar 12repsx3 rest 60
Last Friday
A1 Mixed grip chin ups 31X0 4-6x4 rest 90
A2 1 1/4 Back Squat 4010, 6-8x4 rest 90 (135-165 tougher than it sounds)
B1 Lean away supinated chin ups 4111 amrapx3 rest 75
B2 DB forward Lunges 1010 8/legx3 rest 75 (1.5 pood in each hand)
C1 Powell Raises 3010, 8-10/armx3 rest 60
C2Anchored Sit-ups 35x3 rest 60
Today
A Power Clean/Push Press/Push Jerk/ Power Jerk 1.1.1.1x5 rest 180 (155, 165, 175, 185, 190F on push press)
B1 KB Swings heavy 15x3 rest 90 (2pood)
B2 HSPU close grip 21X1 amrapx3 rest 90
C1 GHD Raises 2020, 12x3 rest 60
C2 Toes 2 Bar 15x3 rest 60
Also today I'm going to run 1.5 miles to my car. Fun stuff!
Long post, oh yeah and I got a haircut today.
Tuesday, January 5, 2010
For Angela
Alright Anglea, this one's for you.
This break has been great not for working out though. I have done little in the form of workouts, I think perhaps one in Minnesota and nothing in Michigan. I did however cut and split a few logs at the cabin, punched a hole in the ice on the lake, and skied a few days.
My diet has been quite holiday, lots of sugar and high GI foods. I could really feel it most of the time and look forward to realigning this metabolic derangement. Which has gotten even more deranged as of late. Yesterday was a travel day, from Minneapolis to Boston, and the only meal I had (some sausage and coffee cake probably amounting to a lopsided 2-3 block meal) and that was it. Partly because I didn't have time in the airports to grab food and partly because I didn't have any food when I returned home. I arrived home at 11 last night and woke up at 5:30am to being one of my many jobs. Since I had yet to go shopping I remained in a fasted state. My day continued, without a food source mind you, until 6:30 this evening after returning from my final job of the day and gathering nutients from Whole Foods. I'd call that about a 37 hour fast with under 6 hours of sleep and a sinus infection to boot. That's right a sinus infection, it is awesome. However, many times during the day I was brought back to my college days. Pushing hard and doing a million things on little sleep and little food. It has been an interesting experience, but I have noticed my calves cramping ever so slightly. Hopefully with food that will go away.
From nutrition to gym. I am now an official member of Revolution Fitness. Alas, I cannot afford Crossfit Boston on my megre earnings, but RevFit looks like a satisfactory gym to continue my training. If I am feeling up to it, and have time, I will be starting an OPT designed program. It commenced last November and is Phase 1 of 2 from what I understand. I am excited to see what his style of Crossfit feels like. They will be providing me with two personal training sessions at the gym. I am excited to see what I can learn from them. It will be interesting comparing fitness definitions and goals. RevFit was once an affiliate so perhaps they are familiar in the traditional.
There you go Ang, happy?
This break has been great not for working out though. I have done little in the form of workouts, I think perhaps one in Minnesota and nothing in Michigan. I did however cut and split a few logs at the cabin, punched a hole in the ice on the lake, and skied a few days.
My diet has been quite holiday, lots of sugar and high GI foods. I could really feel it most of the time and look forward to realigning this metabolic derangement. Which has gotten even more deranged as of late. Yesterday was a travel day, from Minneapolis to Boston, and the only meal I had (some sausage and coffee cake probably amounting to a lopsided 2-3 block meal) and that was it. Partly because I didn't have time in the airports to grab food and partly because I didn't have any food when I returned home. I arrived home at 11 last night and woke up at 5:30am to being one of my many jobs. Since I had yet to go shopping I remained in a fasted state. My day continued, without a food source mind you, until 6:30 this evening after returning from my final job of the day and gathering nutients from Whole Foods. I'd call that about a 37 hour fast with under 6 hours of sleep and a sinus infection to boot. That's right a sinus infection, it is awesome. However, many times during the day I was brought back to my college days. Pushing hard and doing a million things on little sleep and little food. It has been an interesting experience, but I have noticed my calves cramping ever so slightly. Hopefully with food that will go away.
From nutrition to gym. I am now an official member of Revolution Fitness. Alas, I cannot afford Crossfit Boston on my megre earnings, but RevFit looks like a satisfactory gym to continue my training. If I am feeling up to it, and have time, I will be starting an OPT designed program. It commenced last November and is Phase 1 of 2 from what I understand. I am excited to see what his style of Crossfit feels like. They will be providing me with two personal training sessions at the gym. I am excited to see what I can learn from them. It will be interesting comparing fitness definitions and goals. RevFit was once an affiliate so perhaps they are familiar in the traditional.
There you go Ang, happy?
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