You know the saying, "Listen to your body." Well, seems that if you don't listen to your body, it might scream at you in return like a child's temper tantrum. Other times, it'll just throw the tantrum anyway, even if you are listening.
Case in point:
- Last weekend's long run of 12 miles. It was a night run and it was a 2 mile out-n-back repeated 6 times. The last round, I could feel the drain and my last two miles were reflecting a decline in performance and effort. The tantrum: FEED ME! FEED ME! GIMME CAFFEINE GOODNESS! Guess that's what I get for going out with water only.
- Skipped the two mid-week runs this week and chose to nap. The tantrum: SLEEPY! NO!!! NO RUN, SLEEP!!!! Looking at the last few days, I've been getting less sleep at night, so this is turning into a necessity for now. As long as I keep the long run though and maintain the strength-bias period, I should still be okay despite the mid-week run skips.
- My ability to zercher & front squat has taken a backseat to back squats using the sandbags. The tantrum: NO!!!! TOO HEAVY!!!! NOT GONNA DO IT!!!! OOPS-SIE! I MADE YOU DROP THE BAG!!! Seems my limit for now is 125-130 lbs to get into the zercher position. But the good thing is that I'm still able to do some kind of heavy squat and I'm at 140 lbs now, going to 145 lbs later this morning. Personally, I think that my 1-Rep Max for the backsquat might actually get close to 300 lbs...but we'll see if that's the case when I get near the end of the cycle. I still need to buy some heavier plates for home.
- My overhead press ability with the sandbag seems to have stalled out around 75 lbs where I can do a full 5x5 @ 75 lbs; all weight after that, I can do a 3x5 before starting to fail. The tantrum: SEE PREVIOUS TANTRUM!!!! WAH!!!!!!! Now, it could be the fact that it's a bag and not a bar. I think this goes back to the "Raw strength vs Barbell strength" thing that Rob Shaul talked about in a post awhile back.
- My clean could use some work (No body tantrum on this thankfully). But in the defense of cleaning a sandbag, I don't think I've seen anyone with 100% perfect form like you would have with a barbell (can you say CrossFit Slop?). The bag is awkward and there are multiple ways of getting yourself into position for it. Zach @ UndergroundStrengthCoach.com has a really good video here showing a good Power Clean example with multiple styles of sandbags - Military & the Josh Henkin bag.
Coming out the other side
Nearly done with this cycle and I've got 5 weeks to go after this week is over, YAY!!!
Trying to figure out what to program in for the next cycle is proving to be more difficult though. I'm limited in what I can do due to the equipment and time. It might end up being where I do two WODs in a day - one at work, one at home. However, we'll see what happens. I know I can't program it in the typical CF fashion since the week is setup so differently compared to a standard 3/1 or 5/2 format. But I'm sure I'll get something banged out in the next month.
Showing posts with label crossfit. Show all posts
Showing posts with label crossfit. Show all posts
Friday, September 18, 2009
Thursday, February 26, 2009
Flu shots - Phooey!
I was under the understanding that a flu shot was supposed to PREVENT you from getting the flu.
For the last 72+ hours, I had been fighting a really bad case of just...yuck!
My lungs had felt like they went through a Cuban Tabacco Harvest. Breathing was damn near impossible. I might as well have been at high-altitude or deep under water with the lack of oxygen. Workouts have been a big fat zero as well. I haven't ran or done any kind of CrossFit workouts at all this week.
I guess I'll just call this a recovery week. I'm already set now to train for the Oregon 100 (Hundred in the Hood) and making that the focal point of the year. I've got 30 weeks till that run and thanks to fancy-Nancy (aka Nancy Shura from the UltraLadies, she's shown me the way to my first 100 miler. I'll still incorporate HR training, but it won't be the major focus. I will use some events as supported training runs, but I've taken myself off of a lot of the races on the Maniacs calendar. I am confident that I will be able to do this and do it right. But we'll see.
Adventure awaits!
For the last 72+ hours, I had been fighting a really bad case of just...yuck!
My lungs had felt like they went through a Cuban Tabacco Harvest. Breathing was damn near impossible. I might as well have been at high-altitude or deep under water with the lack of oxygen. Workouts have been a big fat zero as well. I haven't ran or done any kind of CrossFit workouts at all this week.
I guess I'll just call this a recovery week. I'm already set now to train for the Oregon 100 (Hundred in the Hood) and making that the focal point of the year. I've got 30 weeks till that run and thanks to fancy-Nancy (aka Nancy Shura from the UltraLadies, she's shown me the way to my first 100 miler. I'll still incorporate HR training, but it won't be the major focus. I will use some events as supported training runs, but I've taken myself off of a lot of the races on the Maniacs calendar. I am confident that I will be able to do this and do it right. But we'll see.
Adventure awaits!
Tuesday, February 17, 2009
No excuses left...
Since my last post, I carefully looked over what options were available to me and decided to jump in and test some newer uncharted waters. So now I'm officially registered for the only 100 miler in Oregon, Hundred in the Hood - put on by the very awesome Olga.
Since it's my first 100 miler and the course is the first time a 100 miler has been put on in Oregon, the pairing will make for an interesting situation.
I checked over the course from the description on the website and following the Pacific Crest Trail that it will be following. There are some premo advantages to running this over Cascade Crest as my first 100 miler.
1.) It's one month further out than Cascade Crest, so it'll give me more time to train.
2.) The elevation gain and loss is about 10,000 feet for the entire 100 miles. Cascade Crest is double that (over 20,000 feet). The White River 50 has about 17,000 feet of elevation changes and I managed to get out of that alive.
The first half, which is the PCT 50 mile ultra has about 5000 feet of overall elevation gain with most of it being in the first 25 miles to Timberline. I'll have to work on improving on my hill climbing more, but I think it's more doable.
The second half that goes south on the PCT, I had to gmap-pedometer the trail as best as I could. However, the elevation profile looks like you go up one hill for about 1000 feet in six miles, then drop down for about 3 miles back to the previous elevation, then rise again for another 2000 feet for 6 miles, drop about 500 feet for 4 miles, go back up 500 feet for 3 miles, then drop down 500 feet until you hit the turnaround at the Olallie Meadows Campgrounds. I think some Mt Si repeats, a few of sessions at Tiger for a 12 Summits, 3 Summits, or a Seattle Favorite Loop might do me good for this. I don't expect intense climbs, but enough to make things interesting.
3.) The cost is a bit less. $150 versus paying almost $200. However, I'll be using that up with gas for the drive and camping out, so it's kind of a wash.
4.) Running on the Pacific Crest Trail. I've been wanting to do that for some time. Even though it's in Oregon, the PCT spirit stretches across the entire Pacific portion of the USA. Totally kick ass. :-)
5.) More drop bags for me to have access to along the course. I was going to be crewless for Cascade Crest and there are only 4 drop bag points there. This race will have 6 points, but you have a few extra times to access them along the course since it's an out-and-back. That will help make up for not having a crew.
6.) Lots of fellow Maniacs will be there as well, although a great deal of them will obviously be finished well before I am. However, since it's an out-and-back in both directions, I'll see them at the start, coming back from Timberline (the 25 mile turnaround), and coming back from Olallie Meadows (the 75 mile turnaround).
So the cash has been laid down - no refunds, no excuses. I've gotta train smart and well.
Now onto other things...
Since my last post, not too many things are different.
CrossFit workouts done:
Wednesday - 30# DB Push Press (18,15,12)
Friday - Swapped the squats with some Turkish Get-ups (33# DB x 6 each side)
Monday - 33# DB Dead Lifts (15,12,9)
Tuesday (today) - 500 meter row x 2 (1:51 & 1:54)
Runs done:
Wednesday - ~3 mi run at a steady state, keeping HR below 150 bpm.
Saturday - ~13 mi run along the Snoqualmie Valley Trail from Tanner Road going past Rattlesnake Lake. I did my best to maintain my HR around 149 bpm going up, but going down I let gravity take over and said screw it for the HRM. My HR ranged anywhere from 150 bpm to 175 bpm, with my pace bouncing from 10 minutes per mile to 8 minutes per mile. It felt freakin' awesome and I didn't feel winded at all letting gravity take over. I think that I have a high tolerance for running at my Lactate Threshold, which may explain why my perceived exertion is odd.
I have a feeling that I'm going to HR train for about half the time, allowing more time to actually ENJOY the running moments like I did on Saturday.
Since it's my first 100 miler and the course is the first time a 100 miler has been put on in Oregon, the pairing will make for an interesting situation.
I checked over the course from the description on the website and following the Pacific Crest Trail that it will be following. There are some premo advantages to running this over Cascade Crest as my first 100 miler.
1.) It's one month further out than Cascade Crest, so it'll give me more time to train.
2.) The elevation gain and loss is about 10,000 feet for the entire 100 miles. Cascade Crest is double that (over 20,000 feet). The White River 50 has about 17,000 feet of elevation changes and I managed to get out of that alive.
The first half, which is the PCT 50 mile ultra has about 5000 feet of overall elevation gain with most of it being in the first 25 miles to Timberline. I'll have to work on improving on my hill climbing more, but I think it's more doable.
The second half that goes south on the PCT, I had to gmap-pedometer the trail as best as I could. However, the elevation profile looks like you go up one hill for about 1000 feet in six miles, then drop down for about 3 miles back to the previous elevation, then rise again for another 2000 feet for 6 miles, drop about 500 feet for 4 miles, go back up 500 feet for 3 miles, then drop down 500 feet until you hit the turnaround at the Olallie Meadows Campgrounds. I think some Mt Si repeats, a few of sessions at Tiger for a 12 Summits, 3 Summits, or a Seattle Favorite Loop might do me good for this. I don't expect intense climbs, but enough to make things interesting.
3.) The cost is a bit less. $150 versus paying almost $200. However, I'll be using that up with gas for the drive and camping out, so it's kind of a wash.
4.) Running on the Pacific Crest Trail. I've been wanting to do that for some time. Even though it's in Oregon, the PCT spirit stretches across the entire Pacific portion of the USA. Totally kick ass. :-)
5.) More drop bags for me to have access to along the course. I was going to be crewless for Cascade Crest and there are only 4 drop bag points there. This race will have 6 points, but you have a few extra times to access them along the course since it's an out-and-back. That will help make up for not having a crew.
6.) Lots of fellow Maniacs will be there as well, although a great deal of them will obviously be finished well before I am. However, since it's an out-and-back in both directions, I'll see them at the start, coming back from Timberline (the 25 mile turnaround), and coming back from Olallie Meadows (the 75 mile turnaround).
So the cash has been laid down - no refunds, no excuses. I've gotta train smart and well.
Now onto other things...
Since my last post, not too many things are different.
CrossFit workouts done:
Wednesday - 30# DB Push Press (18,15,12)
Friday - Swapped the squats with some Turkish Get-ups (33# DB x 6 each side)
Monday - 33# DB Dead Lifts (15,12,9)
Tuesday (today) - 500 meter row x 2 (1:51 & 1:54)
Runs done:
Wednesday - ~3 mi run at a steady state, keeping HR below 150 bpm.
Saturday - ~13 mi run along the Snoqualmie Valley Trail from Tanner Road going past Rattlesnake Lake. I did my best to maintain my HR around 149 bpm going up, but going down I let gravity take over and said screw it for the HRM. My HR ranged anywhere from 150 bpm to 175 bpm, with my pace bouncing from 10 minutes per mile to 8 minutes per mile. It felt freakin' awesome and I didn't feel winded at all letting gravity take over. I think that I have a high tolerance for running at my Lactate Threshold, which may explain why my perceived exertion is odd.
I have a feeling that I'm going to HR train for about half the time, allowing more time to actually ENJOY the running moments like I did on Saturday.
Tuesday, February 10, 2009
The latest...
So far this week:
Monday - Dumbbell Deadlifts (18 reps @ 40lbs, 15 reps @ 45lbs, 12 reps @ 52.5lbs)
Tuesday - 500 meter row in 1:53, really cranked it hard at the end and almost felt like puking.
And some running:
I decided to do the same type of treadmill run as last time, maintaining a HR average well below my aerobic threshold of 138 bpm. Despite going over it a few times during the warm-up for some reason as it was recorded, it went well and I did 3.5 miles worth of distance. I'll gradually increase the distance/time as the weeks go on.
Monday - Dumbbell Deadlifts (18 reps @ 40lbs, 15 reps @ 45lbs, 12 reps @ 52.5lbs)
Tuesday - 500 meter row in 1:53, really cranked it hard at the end and almost felt like puking.
And some running:
I decided to do the same type of treadmill run as last time, maintaining a HR average well below my aerobic threshold of 138 bpm. Despite going over it a few times during the warm-up for some reason as it was recorded, it went well and I did 3.5 miles worth of distance. I'll gradually increase the distance/time as the weeks go on.
Saturday, February 7, 2009
Germ Warfare
This week was not a good one for training. I had gotten sick on Tuesday and it really hit hard on Wednesday and tapered off on Thursday. You'd think I would do my best to protect my immune system with having a child in the house who interacts with other kids at school (school = germ factory). So no runs for me. However, I did manage to do most of my CrossFit workouts. I figured that I could go through a very intense workout that CrossFit in a short time versus doing a run that would tax my system at a "lower intensity", but for a longer period. Although, the ideal workout day would have been to CrossFit during my lunchtime and then run in the evening a few hours later. Anyway, here's what I did workout wise:
Tuesday: 500 meter row @ work. Damper set to 5, completed in 2:02 (focused on form)
Wednesday: Sick at home, but managed push-press DB workout. 33 lbs dumbbells, chipper workout of 15/12/9. Focused on form, not time.
Thursday: Still sick at home, but feeling better. No rowing machine, so substituted 500 meter row with 50 Sumo Dead-Lift High Pulls using 33 lbs DB's. This took some time after the first 25. Unbelievably sore afterwards!
Friday: Returned to work, but opted to rest this time instead of doing squat workout.
And we get to today...
I wanted to go long and easy. So the prescription was a 2-hour run (8 miles), trying to stay at or below my Aerobic Threshold of 138 bpm as best as I could. As you can see in the image, most of the HR spots that go above th 138 bpm point are usually hanging around 140-141 bpm, so I'm doing better with handling my HR outside of a treadmill environment, but I need to stick with it and tighten up the zones even more.
Another thing that I noticed is that after an hour of running, my EPOC gradually declined as I continued to run around the same HR. It looks awfully familiar to previous sessions where my EPOC dropped during a long workout. However, the curvature of the drop is alot more easy than before. Doing some research on this (pretty tough since alot of the info was white papers) and remembering various things from my calculus classes back in the day, I believe that what should happen when I continue to run at the same HR zone, the curve will start to flaten out. The 10-minute warm-up that I did will not rise into the Level 2 area for the Training Effect and the EPOC peak will land in the lower points of the Level 2 area of the TE, like a 2.2-2.4 if things progress well and there are no setbacks.
But basically, I ran 8 miles (old running route) in under the 2-hr time and I was able to keep my HR avg in the 136-137 bpm area, so I'd say I didn't do badly this run.
Tomorrow, I get to re-learn what it's like to be on tired legs. 3 hours, same workout intensity. I'm eager to know what the numbers say! Update: Didn't happen. Did alot of walking while running errands, but that's it!
Tuesday: 500 meter row @ work. Damper set to 5, completed in 2:02 (focused on form)
Wednesday: Sick at home, but managed push-press DB workout. 33 lbs dumbbells, chipper workout of 15/12/9. Focused on form, not time.
Thursday: Still sick at home, but feeling better. No rowing machine, so substituted 500 meter row with 50 Sumo Dead-Lift High Pulls using 33 lbs DB's. This took some time after the first 25. Unbelievably sore afterwards!
Friday: Returned to work, but opted to rest this time instead of doing squat workout.
And we get to today...
I wanted to go long and easy. So the prescription was a 2-hour run (8 miles), trying to stay at or below my Aerobic Threshold of 138 bpm as best as I could. As you can see in the image, most of the HR spots that go above th 138 bpm point are usually hanging around 140-141 bpm, so I'm doing better with handling my HR outside of a treadmill environment, but I need to stick with it and tighten up the zones even more.
Another thing that I noticed is that after an hour of running, my EPOC gradually declined as I continued to run around the same HR. It looks awfully familiar to previous sessions where my EPOC dropped during a long workout. However, the curvature of the drop is alot more easy than before. Doing some research on this (pretty tough since alot of the info was white papers) and remembering various things from my calculus classes back in the day, I believe that what should happen when I continue to run at the same HR zone, the curve will start to flaten out. The 10-minute warm-up that I did will not rise into the Level 2 area for the Training Effect and the EPOC peak will land in the lower points of the Level 2 area of the TE, like a 2.2-2.4 if things progress well and there are no setbacks.
But basically, I ran 8 miles (old running route) in under the 2-hr time and I was able to keep my HR avg in the 136-137 bpm area, so I'd say I didn't do badly this run.
Tomorrow, I get to re-learn what it's like to be on tired legs. 3 hours, same workout intensity. I'm eager to know what the numbers say! Update: Didn't happen. Did alot of walking while running errands, but that's it!
Monday, February 2, 2009
That's one slow step for man...
On my own now with my training, I've been pouring over information from various sources on being able to have a balance between:
1.) Developing an optimal training plan that will help me get to Cascade Crest this year.
2.) Having fun as I do it.
Today's workouts consisted of:
- About 7 miles of cycling for my work commute (3.5 miles each way)
- A return back into CrossFit again, using the Beginner's Routine (Today's lunchtime workout: Dumbbell Deadlifts of 15 @ #30, 12 @ #35, 9 @ #40)
- 30 min run (w/10 min warm-up) in Zone 1b.
For the run, I opted to do this on the treadmill. I wanted to see how tight I could make the HR stay within 135 bpm or less, but not go over my 138 bpm Aerobic Threshold. The warm-up was better than most other ones, but seems that 15 minutes might be the norm of when my body starts to settle in. Needless to say, I was very happy about the end Training Effect (TE) result of a 2.1 for the run. (Notice the general solid line in the training effect once it hits the Level 2 area.) This is good to know, since a majority of my training will have to be in this area to help with the fat-burning and running longer. I'll have to see how my body does doing a training run of a TE of 3.0-3.9 & 4.0-4.9 and figure out where my HR zones fall specifically around that.
Friday, January 16, 2009
The Puggle Shuffle: HR Training - Day 26
I don't know why, but I had it in my head to take the Daisy out with me for my run.
I should have just played in traffic.
See those spikes? Every time she would pull on the leash and I would have to fight to keep her in control...BAM! It was a tug-o-war the entire time. I covered close to 5 miles. Her back and forth efforts made her cover 10.
But, for the chaos I brought onto myself, the run was okay. Seems my groundspeed on flat land has been staying more within the 12-13 minute/mile range, going no slower than 15 minutes per mile if I have to really back off. So, with just a month, I've gone from 17 minutes per mile to almost 12. So does this HR training actually work? I think the data speaks for itself. :-)
Thinking to the future, I have to figure out what happens after day 42 in the training plan. Do I get some structured advice to build my own plan? Do I get another set of days that are outlined like what I got after my Metabolic/VO2Max Testing? One thing that I'm definately going to do is to re-incorporate my cross-training again. As I said before, I'm looking to do CrossFit, but following the Gym Jones idea of "Crosstrain for overall fitness, but you need to go long if that's your sport." If I didn't believe that you had to run long for ultramarathon conditioning, I would do the CrossFit Endurance workouts instead. But the idea of just hammering yourself into the ground with intervals, tempo runs, and time trial runs that are no longer than 13.1 miles just doesn't sound right - especially if you mix that in with the standard CrossFit 3/1 workout routine (and those WODs are already tough as hell if you do them Rx'ed.
Thankfully, I found some info on a hybrid system that uses some CrossFit, but focuses on gymnastics, Olympic lifting, and slow lifting with limited metabolic conditioning...aka Gant's Hybrid Program. I can do Gant's program at work during my lunches and do my shorter runs in the morning or at night during the work week and a long run (or two) on the weekend. Gant's Hybrid would help condition me without overtaxing me and I'll have enough energy to run. Plus, it's structured on a weekly 7 day schedule - which is a bonus. I'm really looking forward to it.
Tomorrow: A nice rest day. Sunday: My first ever LSD Base run! It's two hour long and a mix of everything, including zone 3 - ZONE 3!!! But, I'm going to give this a whack at the Lake Youngs Trail. I figured what better place to test this out and get some experience with hills than to go there since the hills aren't killer, but there is enough variety to test my HR and see how my exertion perception is when going up and down (not to mention trying to have a low HR when going downhill.)
Wednesday, August 6, 2008
Lunge, Push Press, & Row your boat...
On my third day of CrossFit workouts and I'm starting to get the gist of why people are hooked to this...but before I go into that, here's today's WOD:
- Lunges (10 each leg - was supposed to be 100 feet, but due to the confined space, I estimated my lunge covers about 100 feet. 20 lunges x 5 feet = 100 feet)
- Dumbbell Push Press (although it is supposed to be 50% of your body weight, I modified it to 35 lbs dumbbells.)
- 500 meter row (same settings as last time with the damper on 5.)
The goal: Do as many circuits in 20 minutes.
My results: 4 circuits with 51 seconds on the clock left. Left in a total sweat drenched mess again (I should expect that from now on.) The 15 push presses had to be broken up into chunks of 5-5-5 or 10-5 in the last two due to exhaustion and fear I would drop the weights. On the last row, I really went all out to finish in the alloted time.
Now back to the understanding...I noticed over the last three days, with as exhausted and taxed I am physically, a feeling that is almost cousin to the runners' high does take hold if only for a few moments. Could be the sense of accomplishment. Could be the endorphins. Could it be the aura of confidence in oneself after doing something tough? Who knows?
Will I be able to keep this up 5 days a week? Uh, no. I am an ultrarunner (or atleast someone who is trying to be). So this means that running should be my main staple of exercise and training. However, there is alot to be said about cross-training and knowing myself, I struggle with trying to go with higher mileage. Cross-training does help quite a bit...well, atleast to the point where I can survive most races. But I'm tired of trying to survive and I actually want to do WELL for a change.
Tomorrow: Parkour Jam during lunch and a run with the Balanced Athlete guys. The Parkour workout won't be much, just learning to pick up my feet higher, but I'll eventually learn how to do some types of vaults and jumps. After all, it's alot faster to get over a downed tree on a trail if you can fly over it instead of having to straddle it to get over usually. The run tomorrow will probably be another 6 more miles, which is fine, but I know that I'll have to find ways of having increases in mileage on other days to get myself to that 50-60 mpw base that I need to be at.
- Lunges (10 each leg - was supposed to be 100 feet, but due to the confined space, I estimated my lunge covers about 100 feet. 20 lunges x 5 feet = 100 feet)
- Dumbbell Push Press (although it is supposed to be 50% of your body weight, I modified it to 35 lbs dumbbells.)
- 500 meter row (same settings as last time with the damper on 5.)
The goal: Do as many circuits in 20 minutes.
My results: 4 circuits with 51 seconds on the clock left. Left in a total sweat drenched mess again (I should expect that from now on.) The 15 push presses had to be broken up into chunks of 5-5-5 or 10-5 in the last two due to exhaustion and fear I would drop the weights. On the last row, I really went all out to finish in the alloted time.
Now back to the understanding...I noticed over the last three days, with as exhausted and taxed I am physically, a feeling that is almost cousin to the runners' high does take hold if only for a few moments. Could be the sense of accomplishment. Could be the endorphins. Could it be the aura of confidence in oneself after doing something tough? Who knows?
Will I be able to keep this up 5 days a week? Uh, no. I am an ultrarunner (or atleast someone who is trying to be). So this means that running should be my main staple of exercise and training. However, there is alot to be said about cross-training and knowing myself, I struggle with trying to go with higher mileage. Cross-training does help quite a bit...well, atleast to the point where I can survive most races. But I'm tired of trying to survive and I actually want to do WELL for a change.
Tomorrow: Parkour Jam during lunch and a run with the Balanced Athlete guys. The Parkour workout won't be much, just learning to pick up my feet higher, but I'll eventually learn how to do some types of vaults and jumps. After all, it's alot faster to get over a downed tree on a trail if you can fly over it instead of having to straddle it to get over usually. The run tomorrow will probably be another 6 more miles, which is fine, but I know that I'll have to find ways of having increases in mileage on other days to get myself to that 50-60 mpw base that I need to be at.
Tuesday, August 5, 2008
The Puddle of Sweat
After my warm-up of two rounds of 50-75 rope skips, 10 overhead squats, 20 overhead walking lunges, 10 pushups, and 10 sit-ups; I did my WOD.
Today's WOD consisted of:
- Dumbbell Bench Press @ 40% bodyweight [40 lbs each] (modified from 75% since the dumbbells don't go that high together and my lifting isn't that great yet).
- 500 meter row on Concept-2-Rower (damper set on 5 based on bodyweight).
5 rounds for time total.
Total time: 20:43
I should technically shave off about 30-60 seconds due to the prep time to get the dumbbells off the stand and to put them back gently (not allowed to just drop them on the ground). But, it forced me to use my abs and back muscles to get up from the bench with the weights in my hands and put the weights back in the stand each round.
Getting that last one in was the most difficult. In the beginning, I started at the 35 lbs dumbbell setting and then increased to 40 lbs on two rounds, then 45 lbs. On the final, I cranked it to the max of 52.5 lbs but could only maintain my form for 4 reps and had to reset to 45 lbs, then to 40 lbs to finish. The rowing maintained around 2:09-2:13/500m.
When I was done, I was in a puddle of my own sweaty slop. During the 5th and final round, I was on the fringe of feeling the evil thing known as pukie. Thank goodness I was able to hold it together and the feeling went away once my heart rate went down.
And the nice thing about workouts like that or a long/hard run where you've just pounded your body is that the meal you eat tastes even better than before.
Looking forward to getting home for some light dinner and then running with the group at 6pm.
Update: 6 miles done in 1:08:56. Hot (87° F) and humid and affecting my stomach slightly. Doing well for 5 miles and then had to walk/run the last one. Sweating like a whore in church, but feeling accomplished.
Today's WOD consisted of:
- Dumbbell Bench Press @ 40% bodyweight [40 lbs each] (modified from 75% since the dumbbells don't go that high together and my lifting isn't that great yet).
- 500 meter row on Concept-2-Rower (damper set on 5 based on bodyweight).
5 rounds for time total.
Total time: 20:43
I should technically shave off about 30-60 seconds due to the prep time to get the dumbbells off the stand and to put them back gently (not allowed to just drop them on the ground). But, it forced me to use my abs and back muscles to get up from the bench with the weights in my hands and put the weights back in the stand each round.
Getting that last one in was the most difficult. In the beginning, I started at the 35 lbs dumbbell setting and then increased to 40 lbs on two rounds, then 45 lbs. On the final, I cranked it to the max of 52.5 lbs but could only maintain my form for 4 reps and had to reset to 45 lbs, then to 40 lbs to finish. The rowing maintained around 2:09-2:13/500m.
When I was done, I was in a puddle of my own sweaty slop. During the 5th and final round, I was on the fringe of feeling the evil thing known as pukie. Thank goodness I was able to hold it together and the feeling went away once my heart rate went down.
And the nice thing about workouts like that or a long/hard run where you've just pounded your body is that the meal you eat tastes even better than before.
Looking forward to getting home for some light dinner and then running with the group at 6pm.
Update: 6 miles done in 1:08:56. Hot (87° F) and humid and affecting my stomach slightly. Doing well for 5 miles and then had to walk/run the last one. Sweating like a whore in church, but feeling accomplished.
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