FOD.WOD 2012.01.03
Okay, so my diet looked something like this:
07:30
- 2 eggs + 1 toast
- blueberry yogurt + oats + banana
08:30
- coffee (black)
08:45
- coffee (1 cream)
10:00
- coffee (1 cream)
12:30
- tuna sandwich
13:00
- coffee (1 cream)
15:00
- coffee (black) - 2 cups
- chicken sandwich (tomatoes + avocadoes)
18:50 (CrossFit @ 19:00)
- Protein shake (Vega)
20:30
- Awesome dinner (salmon, broccoli, mushrooms)
- Almost a paleo dinner ... but ended off with an "oh-so-good" Bumbleberry Crumble =)
Why all the coffee? I wasn't even that tired. The main reason was all this sneezing / allergies. The reason the coffee wasn't working was that this was the "I'm-sick" sneeze and "I shouldn't have run in Artic-like temperatures" allergy. Nevertheless, I didn't regret the run and had a fun time @ CrossFit with Jireh.
So ... CrossFit! Today @ CrossFit Markham, we were given the first 30 minutes to work on our goats - basically it's an opportunity to work on our weaknesses. For me, it was the 5k row. That distance scares me. My goal is to do it with an average split of 1:55/500m like Mikko Salo. By the time I finished procrastinated, I had around 15 minutes left and ended up bailing at 2500m, with an average split of 1:54.7/500m.
Next came the WOD. The Rx (prescribed) weight was 245lbs. I used 135lbs (lighter than the prescribed weight for women) since my wrist was still recovering. I learned the hard way that there are times when you need to hold back and times when you need to push forward (e.g. I should have pushed forward during my 5k row attempt). So here's what I ended up doing
3 Rounds for Time (finished in 17:21 ... i.e. last)
15 deadlifts (135lbs)
1 bar-facing burpee
20 push-ups
1 bar-facing burpee
20 push-ups
I have been painfully reminded that I'm weak. Push-ups are definitely my goats (as are pull-ups, squats, snatches, and every other strength-based workout). While my met-con needs work too, strength is definitely my current weakness, followed closely by anerobic endurance - sure I can go light / slow for long periods of time ... but if I had to carry someone to safety 10 miles away .... we might both die -_-
I cooled down with a 500m row at an average pace of 1:46.4/500m. I noticed my split go from 1:41 to 1:50 after the 1 min mark. I have a long way to go to improve my VO2 max.
I left the gym excited and happy. Excited to chase these goals of mine and work on my weak points. Happy that a few others are doing the Spartan Race with me (though I still need to sign up for the 5k in Toronto - I already signed up for a slightly longer one in Ottawa).
I'm also excited and happy too. Excited to beat down my weaknesses in character, as an aspiring engineer, as a brother/son/friend, etc. And happy that I have friends to journey with me in the various races of life.
Now to end with an epic passage from an epic book:
07:30
- 2 eggs + 1 toast
- blueberry yogurt + oats + banana
08:30
- coffee (black)
08:45
- coffee (1 cream)
10:00
- coffee (1 cream)
12:30
- tuna sandwich
13:00
- coffee (1 cream)
15:00
- coffee (black) - 2 cups
- chicken sandwich (tomatoes + avocadoes)
18:50 (CrossFit @ 19:00)
- Protein shake (Vega)
20:30
- Awesome dinner (salmon, broccoli, mushrooms)
- Almost a paleo dinner ... but ended off with an "oh-so-good" Bumbleberry Crumble =)
Why all the coffee? I wasn't even that tired. The main reason was all this sneezing / allergies. The reason the coffee wasn't working was that this was the "I'm-sick" sneeze and "I shouldn't have run in Artic-like temperatures" allergy. Nevertheless, I didn't regret the run and had a fun time @ CrossFit with Jireh.
So ... CrossFit! Today @ CrossFit Markham, we were given the first 30 minutes to work on our goats - basically it's an opportunity to work on our weaknesses. For me, it was the 5k row. That distance scares me. My goal is to do it with an average split of 1:55/500m like Mikko Salo. By the time I finished procrastinated, I had around 15 minutes left and ended up bailing at 2500m, with an average split of 1:54.7/500m.
Next came the WOD. The Rx (prescribed) weight was 245lbs. I used 135lbs (lighter than the prescribed weight for women) since my wrist was still recovering. I learned the hard way that there are times when you need to hold back and times when you need to push forward (e.g. I should have pushed forward during my 5k row attempt). So here's what I ended up doing
3 Rounds for Time (finished in 17:21 ... i.e. last)
15 deadlifts (135lbs)
1 bar-facing burpee
20 push-ups
1 bar-facing burpee
20 push-ups
I have been painfully reminded that I'm weak. Push-ups are definitely my goats (as are pull-ups, squats, snatches, and every other strength-based workout). While my met-con needs work too, strength is definitely my current weakness, followed closely by anerobic endurance - sure I can go light / slow for long periods of time ... but if I had to carry someone to safety 10 miles away .... we might both die -_-
I cooled down with a 500m row at an average pace of 1:46.4/500m. I noticed my split go from 1:41 to 1:50 after the 1 min mark. I have a long way to go to improve my VO2 max.
I left the gym excited and happy. Excited to chase these goals of mine and work on my weak points. Happy that a few others are doing the Spartan Race with me (though I still need to sign up for the 5k in Toronto - I already signed up for a slightly longer one in Ottawa).
I'm also excited and happy too. Excited to beat down my weaknesses in character, as an aspiring engineer, as a brother/son/friend, etc. And happy that I have friends to journey with me in the various races of life.
Now to end with an epic passage from an epic book:
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.
-- Epic passage: Hebrews 12:1-2, Epic book: Holy Bible
Comments