Wednesday, January 30;
Workout:
Muscleup Work... didn't get one, but got some really great pointers from Chriss.
My kip is getting much stronger. I think it's that I am getting more comfortable on the rings. The false grip feels good (as good as it can feel). The problem is that I need to keep the rings in tight. I just need to focus on my Hulk Hogan t-shirt rip.
A big thanks to Chriss for an awesome class. Mel and Che for telling me to ice my shoulder. I grabbed my ice block out of my lunch bag and slapped it onto my shoulder while I drove to work. It felt pretty good by the time I got out of my car. Sweet!
So.. I learned a lesson today... other than my failed muscle up attempt. I also failed at making my usual breakfast. I've been bringing steel cut oats with milk and chopped up apples. I heat it up in the microwave, and then I mix in the protein powder. Unfortunately, I didn't realize how hot the oats had gotten. I put the powder in, mixed it up and dug in. The protein powder curtled right up. It was like eating balls of flour. No taste, just a nasty texture. Couldn't finish breakfast, which made for an interesting lull between breakfast and lunch. Ouch, hunger pains.
Wednesday, January 30, 2008
Tuesday, January 29, 2008
My Crossfit Persona
Tuesday, January 29,
Warmup:
Some shoulder dislocates & stretches
Strict presses with the PVC
Strict press practice:
45lb x10, 65lb x10, 65lb x10, 75lb x2
Workout:
"Ryan"
5 overhead DB lunges 25lbs
10 jumping planks
15 KB swings 35lb
20 squats
Total: 8 rounds
I don't know what it is, but I blame my Crossfit Persona.. aka my duel personality. I was feeling really tired and not into today's workout. Everything had pushups, which I knew I'd have to sub out. I figured Ryan would be good for me.. subbing the jumping planks for the burpees (although I do love my burpees). I decided that I was going to take it nice and slow, but then the switch flipped. It happens in just about every workout I do. Something in my head clicks and I can't stop myself. I become determined to kick my own ass. I used to be convinced that it was my competitive nature, but recently I'm doubting my diagnosis. With the random "pick-your-pleasure" workouts we've been doing lately, I generally don't have anyone to compare myself to. I knew Pat had done the same "Ryan" in the 6am class, but I didn't know how many rounds he had done. I conclude it's not my competitive nature. It must be some sick psycho enjoyment of sweat and pain.
I finished with a 8 rounds. My squat form could have been better.. as you can see from the picture above. My forward lean is pretty exaggerated here. I tend to forget that after about 80 squats or so. Someone yell at me next time!
Shoulder update:
Next week's doctor's appointment has been postponed. The earliest they can reschedule is Feb. 24. Another freaking month of this crap. To quote someone much smarter than me, "Gah!"
Monday, January 28, 2008
Confessions of a Zone Hack
Tuesday, January 28;
I'm sitting on the couch, waiting for the President's State of the Union Address to begin and suffering from some severe overeating. I grabbed dinner tonight with a woman who recently graduated from my alma mater (Emerson College). We chatted about my career path and my experience as a news producer while I at chips and salsa and braised pork and sipped on a glass of wine. It seems like this has been a usual occurence as of late. I have been doing plenty of eating out with friends, which is good for my social life, but I'm not so sure it's great for my waistline.
During the day I stick to a perfect Zone diet. A 1 block snack before Crossfit in the am. A 3 block breakfast, a 3 block lunch and a 1 block snack. Then it all goes to hell at dinner. I'd be fine if I just went home but the rise of my social life has led to a great decline in my healthy eating patterns.
I'd like to attribute some really strong workout performances to my solid Zone diet. But to be perfectly honest.. my diet is far from perfect. This has got me really confused. Can anyone explain my improved workouts with my failing diet?
Warmup:
2 rounds of cals
shoulder stretches
hip stretches
Workout:
21, 18, 15, 12, 9, 6, 3
Front Squats 55lbs
Sumo Deadlift High Pulls 55lbs
Pullups
Total time: 19:05
I got a sweatshirt!!!! I'm really pumped about that. I think I'll be able to fit in it despite my sad sorry, dinner outings. Yay Crossfit and the Zone.
I'm sitting on the couch, waiting for the President's State of the Union Address to begin and suffering from some severe overeating. I grabbed dinner tonight with a woman who recently graduated from my alma mater (Emerson College). We chatted about my career path and my experience as a news producer while I at chips and salsa and braised pork and sipped on a glass of wine. It seems like this has been a usual occurence as of late. I have been doing plenty of eating out with friends, which is good for my social life, but I'm not so sure it's great for my waistline.During the day I stick to a perfect Zone diet. A 1 block snack before Crossfit in the am. A 3 block breakfast, a 3 block lunch and a 1 block snack. Then it all goes to hell at dinner. I'd be fine if I just went home but the rise of my social life has led to a great decline in my healthy eating patterns.
I'd like to attribute some really strong workout performances to my solid Zone diet. But to be perfectly honest.. my diet is far from perfect. This has got me really confused. Can anyone explain my improved workouts with my failing diet?
Warmup:
2 rounds of cals
shoulder stretches
hip stretches
Workout:
21, 18, 15, 12, 9, 6, 3
Front Squats 55lbs
Sumo Deadlift High Pulls 55lbs
Pullups
Total time: 19:05
I got a sweatshirt!!!! I'm really pumped about that. I think I'll be able to fit in it despite my sad sorry, dinner outings. Yay Crossfit and the Zone.
Saturday, January 26, 2008
I've Never Seen You Eat so Much
Saturday, January 26
I was planning on having a date night at my favorite bookstore in Dupont Circle last night, but ended up going out to dinner and drinks with family. Actually, I generally am eating something at the bar with a glass of wine and they are doing drinks. Last night was a cheat night, and I did some serious Zone cheating. For those of you who don't know, I have a wicked sweet tooth.
I started out with calamari for appetizer that we all shared, then I actually ordered pasta!!! I haven't eaten pasta in months... and I haven't ordered it at a restaurant in YEARS! I enhaled that and then of course went on to dessert. Tiramisu with two cups of coffee. After I finished my mass consumption, my family looked at me and genuinely asked if I was depressed. Then they went in for the kill. All three said, "We've never seen you eat this much... ever." I couldn't believe it. How nice of them.
Anyway I have been really hungry lately, so I don't know if it's my zoning or if I'm stressed out. I'm thinking of pumping up one of my snacks to 2 blocks instead of 1. Who knows?
I was ready for a good work out this morning.
Warmup:
30 seconds
hang squat med ball power cleans
jumping jacks
sumo DL high pull
switch jumps
Workout:
About 75 pullups .. It was enough to make my lats scream in pain
3 Rounds
Weighted Jumping squats 15lbs
ASMAP in 1 minute
41-41-32
My legs were crippled after this one!
Tug of War (I dislike this more than rowing)
I lost every round of tug of war I participated in. I just don't think I can get into it. ?? Don't know why ??
I was planning on having a date night at my favorite bookstore in Dupont Circle last night, but ended up going out to dinner and drinks with family. Actually, I generally am eating something at the bar with a glass of wine and they are doing drinks. Last night was a cheat night, and I did some serious Zone cheating. For those of you who don't know, I have a wicked sweet tooth.
I started out with calamari for appetizer that we all shared, then I actually ordered pasta!!! I haven't eaten pasta in months... and I haven't ordered it at a restaurant in YEARS! I enhaled that and then of course went on to dessert. Tiramisu with two cups of coffee. After I finished my mass consumption, my family looked at me and genuinely asked if I was depressed. Then they went in for the kill. All three said, "We've never seen you eat this much... ever." I couldn't believe it. How nice of them.
Anyway I have been really hungry lately, so I don't know if it's my zoning or if I'm stressed out. I'm thinking of pumping up one of my snacks to 2 blocks instead of 1. Who knows?
I was ready for a good work out this morning.
Warmup:
30 seconds
hang squat med ball power cleans
jumping jacks
sumo DL high pull
switch jumps
Workout:
About 75 pullups .. It was enough to make my lats scream in pain
3 Rounds
Weighted Jumping squats 15lbs
ASMAP in 1 minute
41-41-32
My legs were crippled after this one!
Tug of War (I dislike this more than rowing)
I lost every round of tug of war I participated in. I just don't think I can get into it. ?? Don't know why ??
Defying Gravity... or Maybe Just Using it?
Friday, January 26
Warmup:
2 Rounds of Cals
Wrist and shoulder stretches
Workout:
Handstand skill work
Starting with proper handstand form on the wall
Learned how to go into a handstand from the lunging position (The "only wat to go into a handstand")
How to balance in handstand in the middle of the floor using active, active shoulder and proper hand positioning
Handstand pushups
At this point I can do one full head-touching-the-ground HSPU. I think I may work with negatives to get some higher numbers. I have some wall space at home. I can work on my parileets (spelling?) to get better.
It was great having Andrea teaching skill work. She has such a strong gymnastic background as well as incredible strength and balance. I love her teaching style too. It's difficult to work back and forth with varying skill levels and make sure everyone feels like they're being attended to. Andrea did a great job and I'm looking forward to more coaching classes!
Warmup:
2 Rounds of Cals
Wrist and shoulder stretches
Workout:
Handstand skill work
Starting with proper handstand form on the wall
Learned how to go into a handstand from the lunging position (The "only wat to go into a handstand")
How to balance in handstand in the middle of the floor using active, active shoulder and proper hand positioning
Handstand pushups
At this point I can do one full head-touching-the-ground HSPU. I think I may work with negatives to get some higher numbers. I have some wall space at home. I can work on my parileets (spelling?) to get better.
It was great having Andrea teaching skill work. She has such a strong gymnastic background as well as incredible strength and balance. I love her teaching style too. It's difficult to work back and forth with varying skill levels and make sure everyone feels like they're being attended to. Andrea did a great job and I'm looking forward to more coaching classes!
Thursday's Thirty
Thursday, January 24
Happy Birthday Jack, but why does that mean we all have to suffer? It was another one of those never ending workouts made for endurance athletes. My goal was to keep a constant and steady pace. Not much rest.
Workout:
"Jack is 30!"
30 reps each
Chins
Kettlebell Swings 36lbs
Squats
Jumping Slamball 15lb
Pushups (modified to my knees)
Situps
Knees-2-Elbow
Kettlebell Swings 36lbs
Squats
Jumping Lunge (each leg)
Pushups (modified to my knees)
Situps
Jumping planks (burpees were perscribed, but I wasn't crazy about doing a pushup with the shoulder)
Kettlebell Swings 36lb
Squats
Dumbbell Thrusters 20lb dumbells
Pushups (modified to my knees)
Situps
Total time: 28:00
So I finished this nasty thing in time, but I don't exaclty count it. I think the modifications made it pretty easy to get through. I love burpees, so I was bummed not to do them. It wasn't worth risking it. Generally I don't like doing modified workouts, but like I just said, "it wasn't worth it."
Happy Birthday Jack, but why does that mean we all have to suffer? It was another one of those never ending workouts made for endurance athletes. My goal was to keep a constant and steady pace. Not much rest.
Workout:
"Jack is 30!"
30 reps each
Chins
Kettlebell Swings 36lbs
Squats
Jumping Slamball 15lb
Pushups (modified to my knees)
Situps
Knees-2-Elbow
Kettlebell Swings 36lbs
Squats
Jumping Lunge (each leg)
Pushups (modified to my knees)
Situps
Jumping planks (burpees were perscribed, but I wasn't crazy about doing a pushup with the shoulder)
Kettlebell Swings 36lb
Squats
Dumbbell Thrusters 20lb dumbells
Pushups (modified to my knees)
Situps
Total time: 28:00
So I finished this nasty thing in time, but I don't exaclty count it. I think the modifications made it pretty easy to get through. I love burpees, so I was bummed not to do them. It wasn't worth risking it. Generally I don't like doing modified workouts, but like I just said, "it wasn't worth it."
Wednesday, January 23, 2008
Battered and Beaten
Wednesday, January 23
Warmup:
1 round
pushups
pullups
KB swings
squats
Workout:
10 kipping pullups
10 deadlifts 115lb barbell
Total time:13:??
I took it slow today. The past two days of workouts have been killers. My legs are really fatigued from Tuesday, and my shoulder is sore from general abuse. I have an appointment with Jen Conlin's orthopedic surgeon in a week and a half. I'm looking forward to doing rehabilitation or just getting better. I know if I continue working the way I've been working I won't get back to where I was before I was injured.
Speaking of getting back.. it was great to have a surprise appearance from Jen. What an inspiration. Talk about recovery. I felt humbled knowing how physical she is and how strict she's had to be on limiting her workouts.
Warmup:
1 round
pushups
pullups
KB swings
squats
Workout:
10 kipping pullups
10 deadlifts 115lb barbell
Total time:13:??
I took it slow today. The past two days of workouts have been killers. My legs are really fatigued from Tuesday, and my shoulder is sore from general abuse. I have an appointment with Jen Conlin's orthopedic surgeon in a week and a half. I'm looking forward to doing rehabilitation or just getting better. I know if I continue working the way I've been working I won't get back to where I was before I was injured.
Speaking of getting back.. it was great to have a surprise appearance from Jen. What an inspiration. Talk about recovery. I felt humbled knowing how physical she is and how strict she's had to be on limiting her workouts.
