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