Bad programming

8/30/12

Late night workout, 10pm.

What a difference having rings up makes. Should have programmed this a little differently, but not bad.

3 RFT
10 Muscle-Ups
25 Air squats

Rd 1- 2:32
Rd 2- 3:27
Rd 3- 4:07
Total = 10:07

Usually, muscle-ups are a strong suit. For whatever reason, felt awkward at the bottom and seemed to swing too much. I think I need to raise the rings a bit. Having bent knees at the bottom threw me off.
Squats were too few. Should have made it more like 40-50 squats a round.

Tomorrow some jiu-jitsu and a workout.

Episode IV - A New Beginning

The Empire's been handing me my ass lately. It's time to get back to working out and logging it.

8/29/2012

Light warmup in the new garage. It's raw, with no sheet rock or finish on the wood. Exposed rafters means great spot for rings to hang.

3 Rounds for time:

25 walking lunge steps (w/ 40 lb dbs)
25 abmat situps (butterfly legs)
25 double-unders
25 shoulder to overhead (40 lb dbs)

No abmat so 4 rolled-up tees had to do the trick.

Rd 1 = 3:52
Rd 2 = 4:35
Rd 3 = 5:09
Total = 13:37

It's a start. Progenex shake, shower, and back to the grind.

End of August - New Orleans

I was down in the Big Easy for a hearing and managed to get in an old staple, 4 rounds of:
400m run, 50 squats

It was oppressive hot in N'Awlins, so reasonably happy with this result.  I looked up the last time I could find that I did this, in August 2008 (I'm sure I must have done this since then), and I managed a 12:43 total then (1:45/1:05, 1:51/1:35, 1:50/1:26, 1:46/1:22) Run/squats.

Interestingly, I managed a 12:41 in New Orleans the other day.  More important, I was faster on the runs and thought maybe the track was a little smaller (it was odd shaped), but I Gmapped it afterwards and nope, dead on 400m runs.  That's encouraging, especially in that heat and humidity.
1:28/1:17, 1:40/1:42, 1:46/1:38, 1:43/1:25 = 12:41.

And then...

 I attended a change of command and managed to finally get in a visit to BrandX.
There, on 25 August, I managed this gem (Jeff Martin's programming):
50 DUs, 5 rounds of "Cindy" (5 pullups/10 pushups/15 squats x 5)
40 DUs, 4 rounds of Cindy
30 DUs, 3 rounds
20 DUs, 2 rounds
10 DUs, 1 round

Total time was 16:49.  Blocks like this-  4:37/4:33/3:56/2:35/1:09
Not awful and at least the altitude was only about 3500'.

On 28 August, I went for a run before hopping on a plane. It was uphill the entire start and downhill on the way back.
2.63 miles in 23:38.  12:17/11:21.  Works out to about 9 min/mi.  Not great, but I got some work in.  Now down in Louisiana, in absolutely stifling heat, trying to convince myself to go workout.  Chow sounds so much better right now...

Harder than I thought

Wow, my workout schedule has taken a beating to my travel schedule.  Actually, maybe not true.  My writing schedule has taken a beating.

I got on a plane to Montana for the CrossFit Affiliate gathering at Big Sky Resort.  Wow.  That place is incredible.
I did manage two/three workouts at altitude there.  It hurt.

Saturday, August 20, I did this workout with the group.
AMRAP in 12 minutes of - 9 thrusters at 95 lb., 9 pullups, run 100m (50m out/back and up a decent hill).  The best was 6 rds plus some thrusters and pullups.  I managed 5 rds complete.  The whole time it was like someone was sitting on my chest.  I forgot how different 7600' of altitude can be.

Sunday, 21 August I managed this:
24 kb swings (1.5 pood), then 21-15-9 of
24" box jumps, clapping pushups, switch lunges
24 kb swings (again)
I finished it in 8:11.  I think the best time was about 6 minute.  Again, O2 was at a premium.

Right after that workout, because Coach Mike Burgener was around, I worked on snatching to get some free coaching.  I managed to work up to 205 (in my Reebok Microns, or whatever they're called) and failed twice.  Not bad, really, after the box jumps and in running flats.  Flew back from Montana on Monday morning, the 22nd.

August 16th-18th

Did the May 23, 2011 Main Page WoD:
35 Double-Unders (passing a rope twice under your feet on one hop)
1 snatch
Post time and total weight lifted (don't count missed lifts)

I finished in 9:33 and lifted 1155 total, but I didn't know you weren't supposed to try again after a miss, so it really should have been 995 (6 makes at 165lb snatch).  My rounds with DUs varied between slick (first round DUs in about 27 seconds) to sick - Rd 5 was an anemic 1:35 or so for the DUs.  Just kept tripping up - lost all rhythm.  Hard work.  I saw some times on the main page for people who lifted about a 1000lb and finished in just over 4 minutes - that's flying.
My rounds: 0:48/1:20/1:41/1:00/1:52/1:36/1:13 = 9:33

Next day I did a light no-gi striking and grappling workout.

18 August was a late workout, almost 9 pm and it was a self-designed "goat" workout - doing skills and things that I suck at.  Yummy.
3 rounds for time of:
50 DU's, 20 foot handstand walk, 30 seconds of L-sit, 40 air squats, and 40 pullups
Rounds were - 5:57/7:28/8:36 = 22:02
Pullups were largely the limiting factor, although DUs in one of the rounds were a little frustrating, as well.  Handstand walk was adequate, but not where I want it to be yet.  L-sit for 30 seconds is harder than it sounds.  Tomorrow, try to keep the workout streak going even though I'm on a plane most of the day across the country.

Esse quam videri.

Then again... I could be wrong.

So much for the idea that having my girls around full time wouldn't affect my workout schedule.  Not their fault, at all.  Entirely mine.  I guess because I don't see them as often as I would like, when they're here, I try to cram in so much in a short time.  We saw several movies, ate vast quantities of popcorn, mostly successfully tried to make origami dragons together (that was something funny - the guy on Youtube should be shot for deciding at the 33rd minute of 38 to move the camera so his machinations and folds took place off-screen.  A**hole), and did about everything but exercise, besides one 3-mile run.  Entirely my fault for not getting up early and doing the work while they were sleeping.  As it turns out, my back also suffered from sleeping on the couch one night and getting my neck yarded on a few days ago during BJJ.

Anyway, got back at it on August 15, but with a pinched neck, sore shoulder, and sore back. Notwithstanding, managed two workouts.

WoD 1
Shoulder Press 1-1-1-1
Push Press 3-3-3-3
Push Jerk 5-5-5-5

1/3 CFWU, some DUs and stretching, Press 95lb x 4, 135x5, 155
SP: 160-165-170-175f
PP: 175-180-185-190
PJ: 190-190-x-x
Took a pass on last two sets.  Going overhead was painful - I couldn't push my head "through the window" and get the weight truly overhead, so I decided to call it.

WoD 2
Interval work.  Row 500m x 4, with 2 mins rest in between each 500.  Target pace was 1:45 for each 500m.  I'm working my way toward a 7:00 2K row (kind of an industry standard for rowers).  If I ever pull this off (at my height), I'll feel like I've accomplished something.
Managed the following splits:
1:45.1, 1:45.3, 1:45.5, 1:45.9
So, I got steadily "slower", to the tune of a few tenths of a second each time.  Very happy about it.  now I just need to do that consecutively - without any rest at all.  Uh-boy.