Got some training in...

So after going to see the chiropractor a couple of times, the consensus is that I have a bulged disc in my sacrum. At this point I've rested, all for my mile run and one light lifting day for the last 3 weeks. The last 2 weeks nothing has really changed, I can do stuff, but I'm in pain. Since we started moving into the space the last few days and I had enough stuff set up I decided to hit a WOD. Hit some weaknesses which was good, and it felt great to get a solid workout in.

WOD:

AMRAP 15 minutes
3 Muscle-ups
14 Overhead Walking Lunges 45lb Plate
23 Double-unders

4 rounds 17 reps

Solid workout, the double-unders really tripped me up. It was odd, I was just having a lot of trouble finding my rhythm, granted I still suck at them, but I was doing a lot of singles, and then in my 3 round I managed to bust out 19 unbroken. I was pumped, wish I could have kept that up. Muscle-ups I took one at a time, didn't want to gas my muscles out my doing them too quickly. Definitely going to be sore tomorrow, lats especially are already feeling toasted. Lunges were solid. Wish I could have completed 5 rounds. If I had my double-unders down better I could have gotten through a solid 6 full rounds. Going to hit it again tomorrow as long as all feels well. Cheers.

I'm back...again

Damn, nice to finally need to make a post on my training blog here. So just over two weeks ago I threw my back out really, really, badly. It was a combination of my original injury never healing, and apparently tweaking it doing toes-to-bars. I could barely get out of bed for a few days, I'm still having trouble sleeping through the night, and all around my back was just f-ed.

Saw a Chiropractor on Monday which went well. He didn't do much for my back, work a lot on psoas stuff, I'm stupid tight there, cracked my neck which was amazing. Felt good immediately after, but those effects haven't really carried over much, except for my hips which are in considerably better shape.

This past Wednesday it had been 12 days without doing anything, so Wednesday day 13 I had to do something. My chest has always been a week point so I decided I would start doing some daily push-ups, and keep building on them. Wednesday started with 10 sets of 10 reps, good clean push-ups. These were scattered throughout the day. Every day I'm bumping up the sets by a rep, so today was 10 sets of 12 reps. Yesterday I decided to do the same with sit-ups using the ab-mat to see how my back responded. My back responded with a likening to the ab-mat. The sit-ups are going to increase by 2 reps a day, so today was 10 sets of 14 reps.

Last night I put the Burlington Rugby team through a workout for the second time. This went really well, there was a smaller group then last time but still great regardless. We started the workout off with a buy-in of a 1 mile run (actually turned out to be a .9 mile loop) and then an AMRAP the remaining amount of time. I hadn't done anything in weeks and I was itching to know how fast I could run a mile, so I decided to run the mile, or .9 mile with the team to start. I was pumped, considering I haven't been training in 2 weeks, and before that I haven't trained how I'd really like to, and the fact that I'm not a runner, I busted out .9 miles in 5:22. I certainly could have kept the pace for another .1 mile, so that would put me at a 5:58 mile. I'm incredibly pumped to see that, so awesome. I think that is pretty good for a for me out of shape non-runner.

Today I finally decided beside my push-up and sit-up sets that I need to do some training. My back is feeling decent so I decided to take it easy. Training for today is below.

WOD:

Skill:
100 Double-unders

Superset:
Deadlift: 95x15, 95x15, 95x15
Air Squat: 15, 15, 15

Double-unders were awful, haven't touched them in weeks. I think I got one set of 8 or so, a lot of 1's and 2's though. Deadlifts and Air Squats were done in a very slow and controlled fashion, really focusing on keep my core/lumber strong. Things felt pretty good. A couple times I felt a little hint of pain but otherwise all good. Feel great right now. Hopefully I can continue some light work tomorrow, back is finally starting to feel better.

Quick little update here. Didn't train Tuesday or Wednesday, my back was in really bad shape. Trained yesterday, felt okay, by the evening my back was feeling absolutely awful and this morning I'm in a lot of pain. Going to see a PT in about 9 days. Knees are all good now, but now my back is all messed up.

Thursday's WOD:

Skill:
100 Double-unders

Muscle-ups from the Knees: 5, 5, 5

Met-con:
3 intervals of 4 minutes of work 2 minutes of rest:
1 Mile Schwinn Airdyne Bike
10 Toes-to-bar
Max Strict Pull-ups in remaining time

14, 11, 10

Update here for the last few days. First of the CF games were sick, some pretty amazing events. The men and women are certainly amazingly fit. Saturday I got out for a long mountain bike ride, about 3 hours. It was pretty hot, very humid, and honestly the ride killed me. I was feeling it big time on Sunday. I think the sprints on the rower really hammered my quads on Friday, and I was definitely feeling the affects of that on Saturday during my ride. Sunday was a day off, 3 solid days of training in a row had me pretty cooked on Sunday. I had another cheat Saturday, a few beers when I went out with some friends, and I can tell you that I was honestly feeling it the next day. Not hung over but my body was just not feeling right. On to today I feel much better, have been eating clean all day, and got a solid workout in.

WOD:

Barbell Complex - 1 Squat Clean + 3 Push Jerks: 135, 155, 155, 160, 165

Met-con:
10, 9, 8...3, 2, 1 AQAP
135lb Power Clean
30" Box Jump

7:25

Solid training session today. Plan was to do just push jerks but since I didn't feel like dragging the squat rack out from behind the back of the house and figured that practicing squat cleans a little would be beneficial to me I decided to do a little complex. Squat cleans although a bit weak felt really good. Focused on getting under the bar fast and my knees didn't hurt at all which was amazing. Push jerks felt pretty good, but I'm definitely a little weak. 165 was probably about all I can handle right now. Met-con felt really good. Hamstrings were on fire. Good weight and time domain. Happy with my performance today, looking forward to a good training session tomorrow. Cheers.

Rainy Day

Well we finally got some rain here after it being hot and bone dry for a couple of weeks now. Because of the rain that lasted most of the day I couldn't do my planned WOD. I had to stay indoors and stick to the rower. I did the CFE WOD for today. On another note the first games event starts in about an hour and a half, it's streaming live in HD online, check it out.

WOD:
C2 Rower
30 seconds rolling start sprints - max effort - 2 minutes rest between intervals

1) 170m
2) 174m
3) 173m
4) 171m
5) 166m
6) 172m
7) 168m
8) 167m
9) 167m
10) 167m

Workout was completely destructive to my entire body. Legs, arms, back, and of course my cardiovascular system were all completely destroyed. Definitely an awesome workout and extremely beneficial. Going to try and hit a double tomorrow, strength and a met-con in the morning, and a CFE WOD in the evening. Cheers.

A few days gone by...

It's been a few days since I've made a post, so here's what has been going on. My eating has been good, I had my first cheat yesterday on day 10, pretty good, albeit a bad cheat of pizza and cookies. Felt pretty shitty afterward and until this morning, but I was back to the paleo immediately and I feel much better again already.

Monday:

WOD:
5 rounds AQAP:
400m Run
30 Push-ups
200 Single-unders

26:12

Since I can't do double-unders I multiplied the programmed 50 double-unders x 4. Push-ups killed me on this one, couldn't even get through the first set unbroken. Wow, my chest is weak. Solid WOD, and was longer which is what I was looking for. Definitely cooked afterward.

Tuesday:

Chest and calves were extremely sore, lats were also quite sore from stabilizing during the push-ups. Hit up a double, absolutely cooked by the end of the day.

Morning:
3 position power clean (each set is 3 squat clean): PVCx1, 45lbx1, 75x1, 75x1, 95x1, 95x1, 105x1, 105x1

Evening:

Mountain bike ride.

Back was hurting in the morning so I cut the weight low on the squat cleans. Bike ride in the evening felt good but my legs were definitely gassed from a lot of work the last few days.

Wednesday:

Rest, Rest, Rest. Park workout was this evening, went awesome with 15 people coming out. So psyched.

Thursday:

Still feeling sore today, chest is still worked, but useable. Solid training session today.

WOD:

Strength/Dynamic:
8 sets
Every 75 seconds (75 seconds is your time to perform work the rest is left resting) perform
1 Power Clean 50% Back Squat 1RM
1 Push Press 50% Back Squat 1RM
2 Dynamic Back Squats 50% 1RM (a la Louie Simmons, driving the weight up AQAP)

Used 135lb. I haven't been squatting much because of my injuries, and my previous 1RM was 285lb so I figured this would be a decent weight.

Met-con:
100 Burpees AQAP
6:38

Solid, solid training session. The little barbell complex felt good. Originally was planning on just doing dynamic back squats, but without a squat rack I figured I'd work some sort of barbell complex into the mix. Met-con was solid. 20 burpees in the first 58 seconds or so, I hit 50 at 3:08, so the last 50 took 3:30. Really just went quick for the first 20 and the rest were at a pretty steady pace. Burpees which originally hurt my sacrum, aggravated it again. Hopefully I feel OK in the morning. Rumble roller shows up this evening. Cheers.

So no training yesterday, was still quite sore and I was lacking energy big time. I think my body is still getting used to being back on the paleo diet. Day 7 today and haven't had a cheat yet (well some kethcup and a little honey), but other than that nothing. Gorgeous day today, and ended up getting a double session in. Went out for about a 2 hour mountain bike ride in the afternoon and then did some weight work in the evening. Feel great right now, plenty of energy, and ready to hit it tomorrow.

WOD:
Superset of:
Speed Deadlift: 185x3
Medicine Ball Slam: 7 reps
5 sets with 60 seconds of rest between sets

Weight work was short but felt good. The deadlifts were at 50% of my 1RM, and done for speed, so pulling them off the floor as quickly as possible. The med ball slams were not done in the fashion usually seen in CrossFit. They were done without a squat and done with the body opening all the way, on the toes, arms all the way overhead, and hips open, and then slamming the ball into the ground as hard as possible. They were done as a power movement. Good little combination and a nice way to end the day. Going to hit a longer met-con tomorrow. Cheers.

Did some Oly work this morning. My knees are starting to feel better with all of the stretching for my glutes and hips. Also just ordered a rumble roller, looking forward to getting that thing and loosening the body up. Depending on the weather tomorrow either going to hit a WOD or a mountain bike ride. A good solid workout at the park, nice to have the heat finally break a little bit.

WOD:

Overhead Squat: 95x5, 105x5, 105x5

3 Position Squat Snatch (1 rep = 3 Different Squat Snatches): 45x1, 65x1, 75x1, 85x1, 95x1

Workout felt pretty good. My shoulder is definitely feeling a little weak while doing the overhead squat. Need to start working those a bit more. My legs are plenty strong to get the weight up, but the rest of my body is not ready to do those heavy. Happy with the snatch work, still floating a bit but I think I'm getting better with the opening of the hip. Solid training session, still super sore, hopefully the legs feel better tomorrow. Cheers.

Park Workout

So Betsy ran tonights park workout which meant I got to workout with the group. We had a small group which I would gather because of the crazy heat, I heard it hit 100 today. Regardless we had a great workout, all pushed hard, and it was nice for me to be able to workout with a group and be pushed. WOD had squatting in it which wasn't great for my knees, but it wasn't awful either. I've been doing a lot of hip adductor/glute stretches, where I am definitely tight, and it seems to be helping a little. I'm going to continue with that stretching and hopefully it helps my knees a bunch.

WOD:
5 rounds: 3 minutes work, 2 minutes rest
AMRAP
7 Dumbbell Swings 50lb
7 Sit-ups
7 Air Squats

25 rounds 3 reps

Betsy came up with the WOD for tonight which was definitely a good one. A good combination of exercises and the weight on the swing was just enough to work me, but not too much to slow me down. The exercises as a whole were easy enough so that there was little resting which made the rounds very high intensity. Very happy with my performance, 2nd round was the best followed by the 5th round. Heat was definitely rough, haven't sweated that much in a while. Probably going to hit some Olympic work tomorrow. Cheers.

Hot, hot, hot!!!

I think the title speaks for itself. Was a nice cool 95 degrees today in beautiful Burlington, VT. No "WOD" today, but I did got out on the mountain bike for a little under 2 hours. Haven't sweated like that in quite some time. Solid ride, definitely felt a bit gassed at times, I imagine the heat played into that, solid ride none the less and I felt good on the bike. Going to try and get something in tomorrow. Cheers.

Holiday Weekend!!!

Hope everyone had a great holiday weekend. I'm feeling beat right now, and I can attribute it completely to the eating this weekend. My diet has been off the wagon for the last 4-5 days because of parties, friends, and such. I'm feeling sluggish today, not a good feeling and I'm ready to get back to some solid clean eating. Need to get to the grocery store and stock up. Saturday I got a solid 2 hour mountain bike ride in which felt great. Felt strong, especially considering the previous nights activities, but skill wise I felt a little off. I guess that's what I get for only riding every few weeks as of late. Sunday was a rest day, went out on the lake and soaked up some sunshine. Did some training today. My knees have been hurting pretty badly the past couple days, oddly though a new pain in a different area has come up. What the hell now!!! Hopefully I can get in to see the PT this week. Today's training below.

WOD:

Push Press: 135x5, 140x5, 140x4

BTN Snatch Grip Push Jerk: 115x3, 115x3, 125x3, 135x1, 135x1, 145x1, 155x1, 165x1, 170x1, 175xF

Workout was okay, definitely felt a bit weak. Push presses especially felt weak. The plan for the snatch push jerks was originally to do sets of 3, but once I got to a decent weight (for me), I realized bringing the bar back down was not only not safe but also not very comfortable so I decided to do some singles. Got up to a decent weight, certainly more than I can overhead squat which I guess is good. Dumped the 175 which wasn't pretty, something moved oddly in my shoulder and I didn't get forward enough and caught the bar on the top of my ass. Didn't feel so nice. Going for another mountain bike ride tomorrow, try and get a WOD in on Wednesday if I have time. Cheers.

Ah, my back!!!

Wow, haven't done any heavy deadlifts in quite some time, and holy crap my lower back is sore. Pretty sure it hurts in a good way, but you never know I could have gone at it a little heavy last night. My traps are also pretty sore as well as my lats. Not really sure what the lat soreness is from. Hit up two workouts today which was pretty devastating. I'm pretty cooked at this point, park workout shortly, thankfully I'm not engaging in that.

WOD Morning:

AQAP:
10 Power Snatch 95lb
20 Sumo Deadlift High-pull 95lb
30 Box Jump 24"
40 Double-unders
500m Row
40 Double-unders
30 Box Jump 24"
20 Sumo Deadlift High-pull 95lb
10 Power Snatch

21:23

Morning WOD didn't go so great. Warmed up with double-unders again and was feeling okay about them. Once the workout got going they went to complete crap. If I had done single-unders I'd say I could have chopped 5-6 minutes off the workout, at least, maybe more. Everything else felt pretty good. Snatches at the end were a bit tough, and probably resembled something closer to a muscle-snatch. Was definitely aggravating to go at a hard pace and then get slowed down so much because of a single movement. Going to continue working on the double-unders a lot so I can do them in a workout in an efficient manner.

WOD Afternoon:

C2 Rower
4 Intervals of 5 minutes work 3 minutes rest - Max Meters
1)1363m
2) 1326m
3) 1314m
4) 1335m

Rower work was tough. Before I got on the rower I was thinking I wanted to keep a pace around 1:48/500m for these, but I realized that definitely wasn't happening after I warmed up. My posterior chain was cooked and this was going to kill it. All those these intervals were for max meters, but there is a certain level of pacing that needs to be done when going for 5 minutes. Tried to work into a solid groove and keep a good steady pace on each one. Definitely a good hard workout, especially after this mornings workout. Solid day of training, going to try and get a mountain bike ride in tomorrow. Cheers.

Got called into work today, so I wasn't able to get a double session in today. In addition it was raining so I wasn't able to do my planned WOD. Worked some double-unders to warm-up, starting to get them, really got the speed going today, hit 12 unbroken and then a bunch of sets of 5 or 6, way better than the old 2 or 3 at a time. Did some heavy deads, first time I've gone heavy since hurting my back. My back is feeling a little off right now, hopefully it's all good in the morning. Pretty happy with my lifts considering I haven't done any heavy lower body stuff in quite a while, let alone lower body movements in any of my training. Going to try and get a double session in tomorrow. Cheers.

Deadlift: 135x5, 225x5, 255x5, 275x5, 295x5, 315x5

Originally was going to try and get a double session in today but unfortunately that didn't happen. Very little training today as my morning session was very quick but still short and intense none the less. Pretty sore today. Traps, chest and lats are all pretty sore, other than that I feel good. Was expecting my legs to be at least a little sore from the squats but they feel all good. Wore my Vibrams all day at work today which got to be pretty painful by the end of the day. I hope I'm on my way to getting some stronger feet.

WOD:
C2 Rower 8 x 20:10

1) 112m
2) 109m
3) 106m
4) 101m
5) 101m
6) 101m
7) 100m
8) 97m

WOD was from the CF endurance website, ideally I would have hit another WOD in the evening but unfortunately I just didn't have the time for it. Programmed the intervals into the computer so that I didn't get any extra meters from the fan spinning out during my rest. Solid little workout that wrecked me pretty good. Probably going to be a rest day tomorrow as I don't think I'll have time to get a workout in. We shall see. Cheers.

CrossFit Olympic Certification

First off a big thanks to Stephan, James, Kirk, and Ryan. They were all super knowledgeable and helpful this weekend, and also a big thanks to Sami at CF NH for hosting the event.

Saturday: I got up at 5 AM, cooked up a big meal for breakfast, and was off to CrossFit New Hampshire for the weekend to attend the CrossFit Olympic Lifting Certification. I arrived early, as I do when I go anywhere and despite getting little sleep the night before I was amped for the day. At 9 AM once everyone had arrived we were introduced to our coaches, the students gave a quick introduction of each other, we got the run down of what we were going to be doing throughout the day, and we went outside. Things started off with some cool warm-up drills which I take were from Stephan's basketball coaching, those who had olympic shoes laced up, and we began the day. Day 1 was all about the snatch, with the key being if you can jump, you can snatch. While it might not be just that easy, there is some truth to it. The next 3 hours we went over foot positions, how to get into them, grips, grip width, upper pull positions and the first half of the Burgener warm-up (Mike Burgener warm-up and system of teaching the olympic lifts). After about 3.5 hours in the hot sun we were finally let off for lunch break. Holy hell, I was already cooked. Although we were only using the PVC pipe, there is something to be said about drilling different movement for 3+ hours in the hot sun. I was already feeling dehydrated so I pounded a bunch of water and got a solid meal of veggies, fruit, nuts, and meat, all the good stuff. Unfortunately at this point my knees were in almost unbearable pain. At this point I think part of my problem is my shoes. The pain I experienced was very reminiscent of my Level 1 cert. Decided to ditch my training shoes, Nike Free Sparq's, and put my clunky Gravis high tops on for the rest of the day which at the very least were solid and stiff, but didn't fit to great. After lunch we headed back outside, this time with a few bars in tow. We quickly reviewed everything we had done that morning, and then started working snatches with the PVC and bar from the upper pull positions. After that we then went through the second half of the Burgener warm-up learning the skill transfer moves. Again these were all done with the PVC pipe. After that it was on to the lower pull positions again with the PVC pipe, and then we worked for a while with the barbell. Throughout all of this we were working in small groups of 8-10 everybody group with a coach, and breaking out with a partner to coach each other. After a couple hours of this we headed inside to do some lifting. We got on the olympic platforms, and worked our way into groups that were lifting similar weights. No one got going really heavy, we were drilling 3 snatches one from the pocket, one from mid-thigh, and one from the ground (these were all done as full snatches, none of that power or muscle snatch stuff) I think I stopped at around 105lbs. After this we were left with a quick talk and the day was over. I was exhausted and my knees were in a lot of pain. A few things I found throughout the day, when I squat I'm not pushing my knees out enough, and they are caving slightly when I come up, very possible another cause of my knee pain, going to make sure to work on this a lot. In regards to the snatch I have trouble opening my hip completely and I float too much when I jump, so I've got two big and very important things to work on. Despite those flaws I was very happy with my overall performance considering I'm completely self taught, and while there were people attending the certification who had their act together better than me, there were others who were considerably worse off.

Sunday: Much of the same on Sunday. With Saturday being dedicated to the Snatch, Sunday was all about the clean and jerk. We pretty much went through everything that we did Saturday, but adjusting it accordingly for the clean and jerk, grip width, reviewing the front squat, foot position, and changing the Burgener warm-up to fit the clean and jerk. We spent a lot of time working on the front squat, and the position we want to receive the bar in. The other point we spent a lot of time was the actual jerk, and I mean the split jerk not the other variations. Like the snatch, again I was having a little trouble getting my hip to full extension before jumping, and I was floating a little too much when jumping and not getting under the bar quite quick enough. So again I know what I need to work on, and I have a much better knowledge of how to teach these movements. An interesting personal note, I worked out all day in my Gravis sneakers, while my knees were hurting, they were considerably better than Saturday, and more lifting today reaffirmed ques and my thoughts on needing to push my knees out more. All in all the certification was great, I learned a lot, but more importantly feel much more competent in how to teach the movements. I'm already working on putting together a 2 day a week, month long, olympic lifting class syllabus for when I get the gym open.

Monday: Definitely sore today, mainly my hips flexors feel worked from getting down in super low squats a ton this weekend. I originally wasn't going to train today, but something got me pumped up when I got home and I decided to push some weights around.

WOD:

Running Drills
Burgener Warm-up: Snatch

Back Squat: PVCx10, 45x10, 75x10, 95x10, 115x10, 135x10, 135x10

10 Minute AMRAP:
3 Hang Power Cleans-Mid Thigh Position 135lb
6 Box Jumps 24"
9 Push-ups

10 rounds, 3 Power Cleans, 6 Box Jumps

Workout felt great. Did the same warm-up drills that Stephan did at the Olympic Cert. and then the Burgener Warm-up for the Snatch. Back Squats felt great, really worked on pushing my knees out hard throughout the squats, and I'll have to say, I felt almost zero pain in my knees during the movements, although they are a bit aggravated right now they feel better than usual. Didn't want to go real heavy, but the last couple of sets were hard enough, not a real struggle, but I was working as I was going slow, really deep, and concentrating on form a lot. Met-con felt good, as expected the push-ups were the slowing factor for me. Power cleans were relatively easy, box jumps weren't too hard, but I had trouble finding a good rhythm so they weren't very fast. Definitely a good combination of exercises and a solid little WOD. Before starting I wanted to hit 10 rounds, so I'm happy with what I got. A quick note this was my first time working out in my Vibrams. Going solely with these for a little while to see what happens with my knees, definitely hurt a little on the box jumps, but otherwise all was good. Solid workout, going to try and hit it hard again tomorrow. Cheers.

So way too sore to train yesterday, body is sore all over, but most surprisingly was how sore my hamstrings are. Got in a little WOD today, but again I'm super sore, and didn't want to overdue it since I'm going to the olympic lifting certification this weekend. I want to be able to move well as I'll be on my feet all day. Did the CFE WOD from a couple of days ago.

WOD:
C2 Rower
Max Effort
6 x 1 minute work 3 minutes rest

340m
319m
315m
304m
305m
313m

All out efforts on the rower were devistating as usual. Given my pace the first round I think had I gamed it appropriately I could have posted a new 500m best time. Good little WOD, left me in dibilitated state for a while after the workout. 1st and 6th intervals were the worst. Off to the Oly cert in the morning. Cheers.

Ouch!!!

So it seems my disappearing knee pain was a fluke. The inversion table has helped a ton with my lower back, I'm good to go now, and while it also helped with my knees, that only lasted a few days. While they aren't as bad as they were they are again starting to hurt. Bummer, really is aggravating, time to go see a PT finally. Haven't trained the last few days, mainly because I've just been beat, not sure why, but I've been tired, and I've also been quite busy. Finally got a workout in today after 3 days off, and got out to the park to coach people in a workout which was great. Had a good crew, and 6 new people.

WOD:

Overhead Squat: PVCx10, 45lbx10, 75lbx10, 95lbx8, 115x5, 135xfail

Met-con:
7 rounds AQAP
7 Deadlifts 75lb
7 Squat Clean 75lb
7 Push Jerk 75lb
7 Power Snatch 75lb

13:32

Workout was pretty decent. Despite my knee pain all went pretty well. Wasn't super motivated for the workout, mainly because I was afraid of the squat cleans. Between my weak legs and my achey knees I just wasn't to excited to do them. Tried to keep my head in the game, pushed through the workout, and pushed real hard at the end. I was definitely worked. Overhead squats were definitely weak. When I went for 135 I  think I almost dislocated something in my right shoulder, something moved in an unnatural way and thankfully I was able to correct it before anything bad happened. Failed on the first rep at 135lb so I decided to throw in the towel on them. Continuing to do a variety of things for my knees, hopefully I can keep working with them as the pain isn't awful and after seeing a PT I'd like to work whatever is prescribed in as well. Super pumped for my Olympic Certification this weekend, going to try and get a WOD in tomorrow. Cheers.

- Jade

So Sore!!!

So definitely way too sore yesterday to workout. Even today I'm in rough shape. Should have probably taken it a little easier getting back to it, but I've been so excited to have working knees that I had to get right to it. Did the CFE WOD from Wednesday of this week. 6, 500m intervals on the rower, 2 minutes of rest between each, and not wavering more than 3 seconds between the slowest and fastest interval. Wasn't really sure what to shoot for. My fastest 500m is 1:28.9, but that completely debilitated me for 5 plus minutes. Shot for 1:45 which ended up being a little slow. Worked on picking up the pace through each interval, gives me something to base off of for the next time I do this. Despite the soreness throughout my body it felt good to get some exercise in and the rowing was probably a good movement to help loosen up my body.

C2 Rower
500m Intevals, 2 minutes rest, Don't Waiver more than 3 seconds between fast and slowest interval.
1:44.2
1:43.9
1:43.7
1:43.5
1:43.2
1:42.3

Yes, Knee Aren't Hurting!!!

Woke up this morning to a pleasant surprise. Sore quads and no knee pain. Knees feel great this morning, the inversion table seems to be completely fixing them. Again not sure what exactly was wrong with them but they feel so much better. Definitely nice to feel good and sore in the legs. In fact I'm sore all over, lats, chest, traps, and quads are all pretty sore. Given the fact of how great I felt I decided to get another workout in today. One thing I think I'm going to start doing as well is adding in some of the CF Endurance stuff, so I'll be getting some double sessions in.

WOD:

Work What I Suck At:

100 Double-unders

HSPU: 3, 1 Ab-mat x 7, 1 Ab-mat x 5, 1 Ab-mat x 4, 2 Ab-mats x 9

Met-con:
AQAP
50 Push Press 95lb
500m Row
50 Ab-mat Sit-ups

6:11

Double-unders are getting a little better. Took a while to get through all 100 of them, but I did. Towards the end I started banging out sets of 5 or 6 at a time. Handstand-pushups felt okay. Were definitely a little weak, but again I've taken some time off. Made use of the ab-mats to keep the reps in a mid strength range. Met-con was solid, a little shorter than I wanted, but good none the less. Push press was tough did 25-5-5-5-10, row was pretty good, around 1:44 or so, and I banged out the sit-ups at a nice steady pace. Overall felt great, again a little weak, but good overall. Going to try and hit a solid WOD tomorrow as well so I can try and get back on a 3-on-1 off. Cheers.

- Jade

I'm back, it's resurrected!!!

So this blog has not been used for a long period of time, like a real long time. If your checking this blog out from a CF perspective, all of the previous posts are from when I was training specifically for mountain bike racing. As you can see my training is certainly different today, and my thoughts and guidelines regarding nutrition are now completely different. A lot has changed in a year.

So after being sick for the last 7 days, and being injured and taking about 3 weeks off I got back at it today. Another note is that I haven't really done any squatting movements in about 4 months. My knees have been screwed up and I really haven't been able to do much. I injured my back recently to, and I decided to go pick up an inversion table. I'd wanted one for a while, and with this nagging back injury I felt it'd be a good opportunity to get one. First off it helped my back considerably overnight. My back was much better after just a day, not healed, but certainly considerably better. What I'm more astonished about is that my knee pain has almost disappeared after getting this thing. Not sure if something was out of line or what the deal is, but my knees feel so much better in just a few days. I'm going to continue doing the other stuff I've been for my knees along with the inversion table in hopes that it heals me up.

So on to todays training...

Skill:
50 Double-unders

Strength:
Deadlift: 95x5, 135x5, 185x5, 225x5, 225x5

Met-con:
AQAP
95lb Squat Cleans 15-10-5
Push-ups 25-20-15

5:08

Training went pretty well. Double-unders are getting a little better, but certainly not great. Deads felt pretty good, my back is feeling a bit aggravated right now though. Going to stretch a bunch tonight and see how it does. Met-con was rough. After not doing much in the last 3 weeks it was tough. My legs are definitely weak after not really squatting in 4 months. Push-ups were also rough, I did really clean push-ups, made the first set unbroken, but after that they were broken up. In the end, despite some weakness, it felt good to workout and get some good training in. Cheers.

- Jade