Because I'm an idiot, I missed my Crossfit this AM.
Grrrr.
I'll still do the tabata at lunch.
Maybe giving the old body a rest won't be a bad thing.
Wednesday, 29 June 2011
Tuesday, 28 June 2011
Crossfit log for Tuesday, June 28th
Crossfit this morning was brutal.
Every minute on the minute 3 power cleans, 5 thrusters (95# men/65# women)
I used the girls weight again.
Had less problems with the cleans than Saturday, but the thrusters, holy cow, a lot harder than just squats!
If you couldn't make the 5 thrusters before the minutes was out, you'd drop one and your new number would be 3 and 4. Your lowest number was your score.
Although I went back up to 3 and 3, my lowest was 3 and 2, so that's my score.
I'm think my massage today will focus on my posterior chain, it's been getting a lot of work lately and is very sore.
So tomorrow, Crossfit in the morning, whatever the WOD may be, then Tabata (I'll try to hold 4:45/km at 12%) on the treadmill at lunch. Then nothing until race day on Friday.
Can't wait to see how that works out!
Every minute on the minute 3 power cleans, 5 thrusters (95# men/65# women)
I used the girls weight again.
Had less problems with the cleans than Saturday, but the thrusters, holy cow, a lot harder than just squats!
If you couldn't make the 5 thrusters before the minutes was out, you'd drop one and your new number would be 3 and 4. Your lowest number was your score.
Although I went back up to 3 and 3, my lowest was 3 and 2, so that's my score.
I'm think my massage today will focus on my posterior chain, it's been getting a lot of work lately and is very sore.
So tomorrow, Crossfit in the morning, whatever the WOD may be, then Tabata (I'll try to hold 4:45/km at 12%) on the treadmill at lunch. Then nothing until race day on Friday.
Can't wait to see how that works out!
Monday, 27 June 2011
Running log for Monday, June 27th
Thanks to psychological manipulation from Kiza I did my intervals tonight, so I won't have to do them post massage tomorrow.
Did a 10min warm up followed by 5 x 400m on 1:50 rest
1:38, 1:37, 1:31, 1:32, 1:33
Did a 10min warm up followed by 5 x 400m on 1:50 rest
1:38, 1:37, 1:31, 1:32, 1:33
Crossfit log for Monday, June 27th
Recovery workout today.
3 rounds, not timed.
10-15 push-ups
10-15 strict pull-ups (yeah right, I'll maybe do 5 or pull down on the machine with 150lbs)
10-15 kettle bell swings 20kg
10-15 GHD sit ups
10-15 GHD hip extensions
10-15 air squats
Done. 15 reps for everything (except pull-downs) all three rounds.
Couldn't manage 15 pull downs even at 150lbs. Did 10 the first round, 7 the second (drop the weight to 135lbs and did the last 3), then did 10 at 135lbs for the last round. Yuck.
3 rounds, not timed.
10-15 push-ups
10-15 strict pull-ups (yeah right, I'll maybe do 5 or pull down on the machine with 150lbs)
10-15 kettle bell swings 20kg
10-15 GHD sit ups
10-15 GHD hip extensions
10-15 air squats
Done. 15 reps for everything (except pull-downs) all three rounds.
Couldn't manage 15 pull downs even at 150lbs. Did 10 the first round, 7 the second (drop the weight to 135lbs and did the last 3), then did 10 at 135lbs for the last round. Yuck.
Sunday, 26 June 2011
Three of Five - Crazy Eights
Today I ran the third of five 5km races in my (personal, since nobody
else decided to join) "shallonge". Race #3 was the Smiths Falls Figure
Eight 5km. A more apt name would be crazy eights.
The way this zany course is laid out, I cannot fathom how they couldn't find an extra 500m somewhere along the way to make it the whole 5km long.
They said that due to construction the course was shortened by 200m. The course was notorious for being short, however the math they apparently used assumed the original race was 5km, minus 200m giving 4.8km. Now depending on who you trust for the actual distance, my race is either an incremental success or a bitter setback.
The official race distance, which Sportstats used to calculate paces, is 4.8km, so my result of 20:21 gives an average pace of 4:15/km and therefore a 5km time of 21:15
Andy's Garmin said it was 4.67km which give a pace of 4:21/km and a 5km extrapolation of 21:47
and finally my Garmin said it was only 4:48km, which in turn give 4:32/km and 22:42.
Judging solely by how it felt, I'd guess mine was closest, but averaging it out I guess I'll take Andy's.
I went to pick up Clarisse at a sleep over in Greely and made it to the race site in time to pick up our kits get our numbers on, chit chat with Joe and Jessie (of Zoomphoto) and get ready to start. Our races started at nearly the same time, but at two different locations on either side of the finish line, so by the time I got Clarisse squared away, there was no time for any kind of warm up.
Plus yesterday's workout took a big toll, and my massage on Friday did too. I couldn't hold my form, and every step seem like more effort than it should've been.
The course was crazy, we ran on recreational paths, on grass, through an RV park, on gravel, on packed dirt, up a steep grassy hill, over a bridge, on roads, sidewalks through trees. Why they couldn't throw in a 100m out and back to make up the lost distance is quite beyond me. It was insane.
Andy took off from the get go, and there was no way I was catching him. A bunch of kids not much older than my daughter did too, I caught one or two of them, but they passed my easily later in the race.
The last two km were really rough, I had nothing left to kick at the end. I pushed myself hard and my body just couldn't respond.
I can't say I'm surprised, my demands have been very high a lot lately, and my body had reached its limit.
Clarisse was no doubt tired from the late night sleep over and early wake up call, plus Emilie's run 1km the day before, she ran a respectable 13:18, not her best but solid for the amount of sleep she got.
Maybe I'll give my self a bit of a rest before the Canada Day run next Friday.
The way this zany course is laid out, I cannot fathom how they couldn't find an extra 500m somewhere along the way to make it the whole 5km long.
They said that due to construction the course was shortened by 200m. The course was notorious for being short, however the math they apparently used assumed the original race was 5km, minus 200m giving 4.8km. Now depending on who you trust for the actual distance, my race is either an incremental success or a bitter setback.
The official race distance, which Sportstats used to calculate paces, is 4.8km, so my result of 20:21 gives an average pace of 4:15/km and therefore a 5km time of 21:15
Andy's Garmin said it was 4.67km which give a pace of 4:21/km and a 5km extrapolation of 21:47
and finally my Garmin said it was only 4:48km, which in turn give 4:32/km and 22:42.
Judging solely by how it felt, I'd guess mine was closest, but averaging it out I guess I'll take Andy's.
I went to pick up Clarisse at a sleep over in Greely and made it to the race site in time to pick up our kits get our numbers on, chit chat with Joe and Jessie (of Zoomphoto) and get ready to start. Our races started at nearly the same time, but at two different locations on either side of the finish line, so by the time I got Clarisse squared away, there was no time for any kind of warm up.
Plus yesterday's workout took a big toll, and my massage on Friday did too. I couldn't hold my form, and every step seem like more effort than it should've been.
The course was crazy, we ran on recreational paths, on grass, through an RV park, on gravel, on packed dirt, up a steep grassy hill, over a bridge, on roads, sidewalks through trees. Why they couldn't throw in a 100m out and back to make up the lost distance is quite beyond me. It was insane.
Andy took off from the get go, and there was no way I was catching him. A bunch of kids not much older than my daughter did too, I caught one or two of them, but they passed my easily later in the race.
The last two km were really rough, I had nothing left to kick at the end. I pushed myself hard and my body just couldn't respond.
I can't say I'm surprised, my demands have been very high a lot lately, and my body had reached its limit.
Clarisse was no doubt tired from the late night sleep over and early wake up call, plus Emilie's run 1km the day before, she ran a respectable 13:18, not her best but solid for the amount of sleep she got.
Maybe I'll give my self a bit of a rest before the Canada Day run next Friday.
Saturday, 25 June 2011
Crossfit log for Saturday, June 25th
Went to Crossfit today. Brought Clarisse as a spectator.
It was rough.
burpees 3-3-3-3-3-3-3-3-3-3
power clean 10-9-8-7-6-5-4-3-2-1
front squat 1-2-3-4-5-6-7-8-9-10
135#/95#
I might have managed the girl's weight on the squat, but not the clean. Did 65# instead. Brutal 18:47
I don't remember the last time I sweated as much.
Back is still feeling weak after the dead lifts on Thursday, so maybe on fresh muscles I could manage 95# on the clean too.
The good news is that I'm not nearly as sore I as I expected to be today.
Race tomorrow, the Crossfit again on Monday AM.
It was rough.
burpees 3-3-3-3-3-3-3-3-3-3
power clean 10-9-8-7-6-5-4-3-2-1
front squat 1-2-3-4-5-6-7-8-9-10
135#/95#
I might have managed the girl's weight on the squat, but not the clean. Did 65# instead. Brutal 18:47
I don't remember the last time I sweated as much.
Back is still feeling weak after the dead lifts on Thursday, so maybe on fresh muscles I could manage 95# on the clean too.
The good news is that I'm not nearly as sore I as I expected to be today.
Race tomorrow, the Crossfit again on Monday AM.
Thursday, 23 June 2011
Crossfit log for Thursday, June 23rd
Up early to bus it to L'Usine Gatineau.
Did "Annie" 50, 40, 30, 20, 10 reps of
Double-unders (which I can't do)
Sit-ups (which suck)
I had the option of doing singles but 3x the number (so 150 skips, 50 sit-ups, etc) which I did for the first round, but felt guilty, I can manage 2 or 3 Double-unders in a row, so I did that for the 40, 30.. down to 10.
Took me 20:18, last by at least 4 minutes. meh, I'm probably 10 to 15 years older than the next oldest person there, so I'm good with that.
Then, the part I was looking forward to. Find max dead lift. Never done a real dead lift before, tough to get the form right. I tend to round my back, which I guess is fine for the weight I'm lifting, but it is something I have to correct before I can progress.
Started with 2x25lbs plates (1 on each side) on a 35lbs bar (so 85lbs), no problem lifting it but took many tries to get the form right.
Bumped it to 4x25lbs + bar = 135lbs same deal, easy, but form sucked, but started to get it.
Went to 2x35lbs + 2x25lbs + bar = 155lbs. Better form, wider stance, bar under shoulders. No too hard.
Went to 4x35lbs + bar = 175lbs. Not too much trouble, not sure how my form was holding up for this one.
Added a a 10lbs and a 2.5lbs to each side for an even 200lbs, this was a bit tough, but still doable, I think my back was rounding on this one.
Finally took off the 10lbs and 2.5lbs and added a 25lbs to each side for 225lbs. This was tougher, and Reza noticed my rounding back. He said before putting any more weight we need to straighten out you back to keep a neutral spine. I tried it 2 more times, but was a no go, and the last one I managed to get up, but didn't keep my back straight.
I'll drop down to 175lbs or 185lbs to work on the form then give it another go in a few weeks.
My abs hurt.
At lunch I can decide if I'll do 400m repeats outside or 1km repeats on the treadmill. It's raining, but warm. Maybe I'll split the difference and do 1km repeats outside
Did "Annie" 50, 40, 30, 20, 10 reps of
Double-unders (which I can't do)
Sit-ups (which suck)
I had the option of doing singles but 3x the number (so 150 skips, 50 sit-ups, etc) which I did for the first round, but felt guilty, I can manage 2 or 3 Double-unders in a row, so I did that for the 40, 30.. down to 10.
Took me 20:18, last by at least 4 minutes. meh, I'm probably 10 to 15 years older than the next oldest person there, so I'm good with that.
Then, the part I was looking forward to. Find max dead lift. Never done a real dead lift before, tough to get the form right. I tend to round my back, which I guess is fine for the weight I'm lifting, but it is something I have to correct before I can progress.
Started with 2x25lbs plates (1 on each side) on a 35lbs bar (so 85lbs), no problem lifting it but took many tries to get the form right.
Bumped it to 4x25lbs + bar = 135lbs same deal, easy, but form sucked, but started to get it.
Went to 2x35lbs + 2x25lbs + bar = 155lbs. Better form, wider stance, bar under shoulders. No too hard.
Went to 4x35lbs + bar = 175lbs. Not too much trouble, not sure how my form was holding up for this one.
Added a a 10lbs and a 2.5lbs to each side for an even 200lbs, this was a bit tough, but still doable, I think my back was rounding on this one.
Finally took off the 10lbs and 2.5lbs and added a 25lbs to each side for 225lbs. This was tougher, and Reza noticed my rounding back. He said before putting any more weight we need to straighten out you back to keep a neutral spine. I tried it 2 more times, but was a no go, and the last one I managed to get up, but didn't keep my back straight.
I'll drop down to 175lbs or 185lbs to work on the form then give it another go in a few weeks.
My abs hurt.
At lunch I can decide if I'll do 400m repeats outside or 1km repeats on the treadmill. It's raining, but warm. Maybe I'll split the difference and do 1km repeats outside
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