Saturday, March 31, 2012

Paleo Challenge - Day 13: Gamjatang!

Spiritual Juice

In response to Saul's doubt of David's abilities to defeat Goliath, David says, " ...Your servant has killed both the lion and the bear..."


While David was the youngest of his brothers, he certainly wasn't weak. Killing a lion or a bear with my bare hands is beyond my own comprehension. I wonder how David would fare in UFC.

WOD - 9:30 a.m.
(with the Iron Dragons)

10 min bike (131 calories)
50 bicycle crunches
25 v-ups
max plank hold

- Then -

4 sets of:
10 Bench press (115#), 10 Push-ups

2 sets of:
10 squats, 10 hang cleans (45 kg)

Nutrition

Pork bone soup with a friend today @ Seor Ak San! Okay .... cavemen didn't have Pork Bone Soup and no, I didn't stay paleo for that hour. But it was so worth it! And I was paleo the rest of the day :)

Friday, March 30, 2012

Paleo Challenge - Day 12: Flee, Pursue, Fight, Take hold!

Spiritual Juice


"But as for you, O man of God, flee these things. Pursue righteousness, godliness, faith, love steadfastness, gentleness. Fight the good fight of the faith. Take hold of the eternal life to which you were called and about which you made the good confession in the presence of many witnesses."
-- 1 Timothy 6:11-12 (emphasis added)


WOD - 6 p.m.


Deadlift
3x3x3x3 (235#)

- Then -

5 Rounds for Time
30 KB Swings (Rx: 1.5 pood, Used 2 pood)
20 Wall ball shots (20# ball, 10' target)
10 Toes to bar
Time: 26:18

The extra weight made a difference, especially on the KB swings. Wall ball shots felt a lot easier than when I first did it - must be because of the Open =)


Nutrition - yay, "Paleo!"


4:30 a.m. - Coffee, Protein shake, Pineapple
7:00 a.m. - Random meat
9:30 a.m. - Bacon, eggs, sausage
12:30 p.m. - Homemade burger patty + salad
3:30 p.m. - Chinese broccoli + random meat
4:30 p.m. - Paleo Krunch bar + seaweed packs (2)
5:30 p.m. - Vega WFHO (1 scoop) + Vega Pre-Workout Energizer
7:30 p.m. - Vega protein shake
8:00 p.m. - Ground beef + Chinese broccoli, apple

Okay, not the perfect diet today, but it is paleo! Well, "paleo" if you allow coffee, Vega products (natural and plant-based), and protein shakes (whey, milk-based ... yea ... I know). The Paleo Krunch helped with the stress craving I had. The bacon / egg / sausage was not something I should have had in the middle of work ... maybe earlier in the morning next time. And maybe save the pineapple / sweet stuff for closer to workouts, keeping the carb level lower in the morning. The Vega Pre-Workout definitely helped during my workout at CrossFit. I felt I had boundless energy =) I love that stuff! The caffeine comes from Yerba Mate.


I'm feeling stronger each day. Nutrition definitely makes a difference. When I compromised with the fast food / starchy foods, I felt a lot more bloated and felt I had more energy than I needed ... or rather .. too much of the wrong kind of energy ... if that makes any sense. 


Anyways, early morning again tomorrow :) I hope your weekend will be super awesome!

Thursday, March 29, 2012

Paleo Challenge - Day 11: The Baconator

Spiritual Juice


Reflecting again on Hebrews 12:1-3


"Therefore, since we are surrounded by such a great a cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart."


This is just such a loaded passage, and speaks to me in so many ways. In my repeated failures in maintaining a paleo diet. In my CrossFit workouts. In my dedication to my work. In my everyday life.


WOD - 8 p.m.


Warm-up
3 Rounds
10 reps each of Squats, Sit-ups, Push-ups, Pull-ups
(Did 2 Rounds + 10 Push-ups)

- Then -

Max reps in 3 Rounds
1 min / exercise, 1 min rest after each round
SDHP (72# KB)
Ring Dips (kipping ... but still tough!)
Box jumps (30")
Ball roll-ups (20# ball)
Clapping pull-ups
(Total reps: 214)

- Then -

Max plank hold for 5 min
(failed at 3:20, then on/off for the remaining time)

- Then -

Accumulate 100 double unders (no shoes)

Nutrition


Yup, you read right. While on site at work, some co-workers were talking about the Baconator. On my drive between sites, my stomach was hungry, and somehow a Wendy's happened to be right there. To provide some justification for my failure .. again .. here's a quick video by Rudy, the supercool coach from The Outlaw Way.

Wednesday, March 28, 2012

Paleo Challenge - Day 10: The Compromise Continues

Spiritual Juice


"Come to me all who are weary and heavy-laden, and I will give you rest." 
-- Matthew 11:28

The past few days consisted of early mornings and little sleep. I caved in again this morning, getting breakfast from Tim Hortons (yes, any food there is not Paleo), and lunch from the cafeteria. Upon reflecting on yesterday's post on compromise, I realized that my initial "Oh Henry" compromise wasn't a one-time ordeal. I was "stress-eating" because I was stressed. Lots of work and little rest.


Rest is spiritual. In fact, someone on the radio said it is one of the most spiritual things you can do. Resting. I do ridiculous things when I'm not well-rested, and act out of character. I have heard that driving while sleep-deprived is like driving drunk. So today, I was reflecting on rest.


WOD


Light jog with Running Room (6 km, 10 min run / 1 min walk)

8 p.m. @ CrossFit

Shoulder Press
5 x 5 (65#, 95#, 115# - 3 reps, 115# - 3 reps, 95#, 95#)

For Time
21-18-15-12-9-6-3
Push press (started with 115# - Rx, then switched to 95# after getting through 11 reps)
Pull-ups (kipping still not there yet, no more than 5 unbroken ... need rhythm, grip strength, and most importantly, shoulder mobility)


Nutrition


Already confessed ... again. I bought two Paleo Krunch bars for the next time I want to go to the vending machine. I will try to reserve it for my "stress-eating" mode, which I hope will occur less.

Tuesday, March 27, 2012

Paleo Challenge - Day 9: Compromise

Spiritual Juice


"Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders ...."
--Hebrews 12:1

WOD - 8 p.m.


Back squat
5 reps (45#, 95#, 135#, 185#, 185#)

For Time
21-15-9
Hang Squat Cleans (135#)
Burpees

Post-WOD randomness
- HSPU, 3x3
- 500 m row
- Kipping pull-up practice

Nutrition


For the most part ... good. Then, as the end of the work day drew near (just passing the 13th hour), I caved and ate two Oh Henry bars ... I need to have readily available Paleo snacks for stress-eating :)

Two perspectives on the Oh Henry compromise:
- Physical failure may lead to failure in other areas (if I fail my nutrition, I may fall in my spiritual life, or other areas)
- At least it was just a chocolate bar. Yes, not a good thing - but could have been worse. Be thankful. Learn why you caved in. And grow.

Monday, March 26, 2012

Paleo Challenge - Day 8: Week 2 begins

Spiritual Juice


"I made a covenant with my eyes not to look lustfully at a girl." 
--Job 31:1

Making a covenant with one's eyes. Similar to making a "covenant" with my diet (to eat well), with my company (to work well), etc. I aspire to be a man of commitment, one who stands by his word .. and most importantly, His Word. 


WOD - 8 p.m.


Snatch
Work up to a 1 RM (135#)

4 Rounds
10 HSPU (could not do all rounds Rx'd)
15 V-ups
20 KB cleans (55#, 10 each arm)
25 tuck jumps

A pretty fun workout and definitely refreshing after a long day at work. No CrossFit tomorrow :( But I'm looking forward to a fruitful day.


Nutrition


Lived off beef jerky and trail mix for most of the day. Early morning tomorrow, so that's it for the nutrition report =)

Sunday, March 25, 2012

Paleo Challenge - Day 7: The Fall of the Paleo Bunny

Spiritual Juice


"But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint."
-- Isaiah 40:31

One of my all-time favorite verses, and especially applicable to my 30 K run today in Hamilton. Throughout the race, I kept asking for strength and endurance. I knew I was barely prepared. I wasn't in perfect condition, but had much to be thankful for too--no washroom break during the entire race! I had to rely on Him also after the race, but more on that below!


WOD


Run 30 K
Target time: 3:30
Chip time (~3:28), Gun time (~3:33)
Dressed way to warm with the black upper and lower base layers. Sweating after the first km.

Nutrition


So this is where I talk about what I eat. For the most part, I was Paleo today (yea, you can see what's coming). I even ran the entire race Paleo-style. In my own mind, I was the Paleo Bunny =) I fueled using coconut water, chia seeds, lime, water, and Vega pre-workout. 


There were moments of struggle throughout the race--not just physically, but also wanting to grab a Gatorade--but I resisted :) I felt like a champion running into the Copps Coliseum--what a cool finish! And then ...


And then, I was handed a bag, and got in line. I was handed ...
... a bottle of water--refreshing!
... a bag of soft muesli pitas--uh oh....
... a Rice Krispies square--my demise....
... a banana--appreciated :)
... 


And then, I made another mistake. I sat down. I realized this was a mistake only after I stood up.


Anyways, for the next hour, I pretty much said, "Screw the Paleo Challenge!" I scarfed down the pitas. And then I ate the Rice Krispies square--that was a mistake. My stomach didn't feel well after.


I battled downtown Hamilton traffic and got on the highway. I then found a Subway and ordered a Coke Zero (and a sub sandwich .... yea, this is what I meant by "an hour after my race"). I could barely eat since I felt pretty bad. The Coke definitely helped though. I think it was the carbonated water. Anyways, after some downtime, I felt better to resume my drive home.


So, my lesson? Running Paleo is possible, and was quite fun! Eating no-Paleo, post long run, and while on the Paleo Challenge .... foolish.

Saturday, March 24, 2012

Paleo Challenge - Day 6: Marble Slab :(

Spiritual Juice


"Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing." --James 1:2-4

WOD


Random stuff with Iron Dragons during practice, including some 1 K repeats and deadlifts.

Nutrition


Paleo ... check!
Coffee ... survived the whole day without it!
Marble Slab ... went with my mom / sister, and watched as they ordered and savoured delicious ice cream :(

Friday, March 23, 2012

Paleo Challenge - Day 5: Roast Pork!

Spiritual Juice


"Come to me, all you who are weary and burdened, and I will give you rest."
--Matthew 11:28

Elections @ UTCCF today. Excited for the upcoming year. The Chair's vision really struck a chord with me: rest, work, rest. And letting go of our trash bags and encouraging others to let go of theirs too. I'm so excited to see what God has in store for the upcoming year!


WOD


Unintentional rest day ... oh well =) My body can use the extra recovery.

Nutrition


Paleo throughout the day =)
Lunch: Cabbage, spinach, pork
Dinner: Raw vegetables, liver
Indulgence: 1 lb of roast pork (asked for a fatty cut ... and now I feel fat :P)

Thursday, March 22, 2012

Paleo Challenge - Day 4: Rest Day

Spiritual Juice


"Whatever you do, do your work heartily, as for the Lord rather than for men, knowing that from the Lord you will receive the reward of the inheritance. It is the Lord Christ whom you serve."
Colossians 3:23-24


Learning to make much of Christ during the 9 to 5 (today's topic at Harvest Young Adults). Definitely learned a lot and was encouraged by others.


WOD


Rest day

Felt so awesome today :) Rested a little more last night. More awake during the day, and productive at work. Can feel my muscles and body recovering, and quite appreciative of the rest. Rest days are important. No rest, no recovery. No recovery, no intensity.


Nutrition


Breakfast: minced meat + lettuce
Snack: Trail mix (with cashews / Brazil nuts)
Lunch: 2 eggs, spinach, broccoli, salmon
Snack: Trail mix
Dinner: Assorted vegetables, liver :)
Snack: Pork jerky, apple
Night snack: Leftover salmon, spinach, cabbage

Day 4 of the Paleo Challenge. While not completely strict with Paleo, I feel much better avoiding starch and keeping my diet cleaner. I feel less bloated and feel better. Though, it's still tempting when I go into Starbucks, or see the wonderful food at home--they made dumplings this morning :(

Wednesday, March 21, 2012

Paleo Challenge - Day 3: Open WOD 12.5

Spiritual Juice

And he said to them, "Take care, and be on your guard against all covetousness, for one's life does not consist of an abundance of possessions." -- Luke 12:15



WOD - 8 p.m.

Warm-up
Mobility, HSPU, Stretching

For Time
Run 400 m
42 Double Unders, 21 KB Swings (55#)
30 Double Unders, 15 KB Swings
18 Double Unders, 9 KB Swings
Run 400 m
Time, 9:30

Open WOD 12.5 (demo)
7 min AMRAP
3 100 lbs thrusters, 3 CTB pull-ups (chest-to-bar)
6-6, 9-9, 12-12, etc...
Score: 52 reps
I don't have CTB butterfly yet, and I don't have kipping pull-ups still ... The thrusters were in sets of 3 ... definitely need to get stronger.

This will be the only time doing this workout for the Open. I will be too busy tomorrow to go to CrossFit, and I will need to recover Fri / Sat for the 30 K run on Sunday. So, I'll take that score :) 


Overall, the Open was so much fun and really motivated me to improve as an athlete. I know that strength is a weakness, as well as gymnastics / technical movements, kipping pull-ups, and the list goes on. I'm looking forward to my well-deserved rest tomorrow =)

Nutrition

Paleo :) ... lol too tired (or lazy?) to log exact times. Here's a random braindump:

Breakfast: 2 eggs, 2 dates, slice of pineapple
En route to work & at work: Too much coffee, too little sleep :p
Snack: Cashews, Sunflower seeds =)
Lunch: Assorted salad, slices of beef
Mid-day AWESOME: Water + Chia (at my desk)
Snack: Pork jerky, apple (in between WODs)
Post-WOD: Vega One / recovery

Passed by T & T along the way to pick up jerky, trail mix, cashews, brazil nuts =) Pretty cheap there compared to Food Basics!

Tuesday, March 20, 2012

Paleo Challenge - Day 2: A Date with Fran

Spiritual Juice


Thinking again about yesterday's verse from 1 Peter: "to abstain from the passions of the flesh, which wage war against your soul."


Passions of the flesh. In the context of the Paleo challenge, this could be my cravings for starch, pasta, processed food. And these cravings "wage war" against my pursuit of health and fitness. Likewise, I must abstain from saying, thinking, or doing things that keep me from:
- Working well at work
- Growing in my relationship with God
- Staying pure in heart
- ... and other dimensions of fitness

The Paleo challenge is a very tangible way for me to work through some of the more difficult challenges in life. Through this diet, I'm learning the importance of delayed gratification ... temporary pain for everlasting gain.

WOD - 8 p.m.


Fran
21-15-9
Thrusters (95 lbs)
Pull-ups
Time (7:12, PR)

Previous attempts:
Dec 7 2011, Time: 12:21
Jul 24 2008, Time: 28:13

Nutrition
8:00 a.m. - Vega WFHO (2 scoops)
9:00 a.m. - Coffee (XL, Timothy's ... much needed)
10:30 a.m. - Cashews (probably too much :p)
1:00 p.m. - Vegetables, sliced meat
3:00 p.m. - Sunflower seeds, more cashews
7:30 p.m. - Lettuce / Tuna, Pre-workout awesomeness (see below)
9:30 p.m. - Protein shake

Pre-workout awesomeness


This deserves a heading of its own. I came off the GO train extremely tired from the workday and was not feeling ready to do Fran. I thought back to articles I read from Thrive Fitness and No Meat Athlete, remembered a drink they made. So anyways, I think I'm going to keep doing this for pre-workout, if possible.

5 dates
Energy drink (Coconut water, 1 tsp chia seeds, lime)


... and I still feel awesome =)

Monday, March 19, 2012

Paleo Challenge - Day 1: Dates!

Spiritual Juice


"Beloved, I urge you as sojourners and exiles to abstain from the passions of the flesh, which wage war against your soul. Keep your conduct among the Gentiles honorable, so that when they speak against you as evildoers, they may see your good deeds and glorify God on the day of visitation." 
--1 Peter 2:11-12

Today is Day 1 of the Paleo Challenge. Our gym is doing this together. We're doing this in teams of 2 and prizes go out to those with the most % fat loss, most % strength gain, and most % cardio gain. I will do my best to log my journey.

Paleo Diet


In short, the paleo diet involves eating like cavemen / cavewomen :) In today's world, you would shop on the perimeter of the grocery store. The diet is pretty much lean meat, veggies, fruits, nuts, and seeds. No starch, grains, processed stuff, dairy, etc. There is plenty of information for those interested.

Full disclosure: In my "paleo diet", I am including protein powder, coffee, and Vega products (all-natural and plant-based). Other than that, feel free to heckle at me, "That's not paleo!"


Today's WOD - 6 a.m.


This morning we tested strength using the "CrossFit Totals", where we find our 1 RM (1 rep max) for the following exercises: Back Squat, Shoulder Press, and Deadlift.

My scores (and PR's) for these exercises are:
Back Squat: 255#
Shoulder Press: 115#
Deadlift: 315#

I also did some other random things to stay active and maintain my sanity.

Nutrition
5:30 a.m. - Pre-WOD: Vega WFHO (1 scoop, 1/2 serving)
7:30 a.m. - Post-WOD: Protein Shake
8:30 a.m. - Breakfast: Vega WFHO (1 scoop)
10:30 a.m. - 2 eggs
12:00 p.m. - Paleo Kit (beef jerky) + Salad loaded with veggies
3:30 p.m. - Chicken + Veggies
6:00 p.m. - Vega One (1 scoop, 1 serving)
9:00 p.m. - Dates (4), in between running

On Dates and Fueling for Endurance Paleo-style


I love dates! Today is the first time buying them and they are delicious! I have a 30 K run this Sunday in Hamilton (Around the Bay 30 K), and I was unsure how to fuel for it and still stay paleo. I couldn't have bars, gels, bread, pasta, and all that good stuff!

So, here's what I picked up to get started:
- Chia seeds + coconut water + lime (mixing them together, you get this gel-like consistency .... there! Gels!)
- Dates! These are like little pockets of energy =) They are exactly what I need when I'm going for runs and need that extra energy. Not good for when I'm sitting at my desk and stressed with work :)
- Other paleo stuff (fruits, veggies, nuts, seeds)

If you have any thoughts or ideas on fueling for endurance events Paleo-style, I would love to hear from you. I would also love to hear your experience with fitness and nutrition in general :)

Wednesday, March 14, 2012

WOD 2012.03.14


Spiritual Juice


Hosea 6:1-3 "Come, let us return to the LORD; for he has torn us, that he may heal us; he has struck us down, and he will bind us up. After two days he will revive us; on the third day he will raise us up, that we may live before him. Let us know; let us press on to know the LORD; his going out is sure as the dawn; he will come to us as the showers, as the spring rains that water the earth."


Breakfast - 6 a.m.
2 scoops Vega WFHO
1 soy egg
1 awesome peanut butter, banana, and honey sandwich =)

Second Breakfast - 10 a.m.
Timmy's: Sausage / biscuit, Boston cream doughnut

Gah .... this is what happens when I work downtown and in a rush
Eating out + compromises in health
No more Timmy's during Paleo :(


Lunch - 1:30 p.m.
Quiznos Sub

Pre-Workout - 6 p.m.
Peanut butter and honey sandwich
Evening WOD - 8 a.m.
Burgener Warm-up
- Then - 
5 Rounds for Time
400 m run
21 push-ups
21 KB swings (55 lbs)
(Time: 20:38)
- Then -
Muscle-up attempts -__-
Post-WOD nutrition
2 scoops of protein
awesome homecooked goodness

Tuesday, March 13, 2012

WOD 2012.03.13


Spiritual Juice

Galatians 6:14 "But far be it from me to boast except in the cross of our Lord Jesus Christ, by which the world has been crucified to me, and I to the world."

Morning WOD - 6 a.m.

Deadlift
- 4 sets x 4 reps (275 lbs) - only did 3 sets, and ended up doing singles / doubles. I have a long way to go in terms of strength


Row
- 5 K ... was the goal - ended up doing 2 K at 7:51, and 3 x 500 m at 1:52, 1:53, and 1:54
Muscle-up progressions
Post-WOD Nutrition - 7:30 a.m.
Protein shake
Greek yogurt / honey / cereal
2 soy eggs :)

Mid-Day Snack - 10:30 a.m.
Two handfuls of Brazil nuts and cashews
Two cups of coffee

Lunch - 12:15 p.m.
Two cabbage rolls, rice, vegetable soup

Second Lunch - 3:00 p.m.
Spinach noodles, vegetables, chicken

Pre-WOD Fuel - 7:30 p.m.
Vega WFHO + Pre-Workout
Peanut butter + banana + honey sandwich =)
Evening WOD - 8:00 p.m.


400 m run x 5 (2:05, 2:04, 2:01, 1:59, 1:50)

Deadlifts, 4 reps @ 135 lbs, 225 lbs, 225 lbs, 275 lbs, 275 lbs

WOD
4 Rounds for Time:
15 Cleans @ 135 lbs (sets of 5 reps)
7 Handstand Push-ups (scaled ...)
Time: 18:10 (last one finished :p)
Pos-WOD Nutrition - 9:30 p.m.
Protein shake
Multivitamin / mineral / greens blah blah blah =)

Monday, March 12, 2012

135# Snatch PR!

Spiritual Juice

Ephesians 5:15-16 "Look carefully then how you walk, not as unwise but as wise, making the best use of the time because the days are evil."

Snatch PR!

Today I finally got the elusive 135 lbs snatch @ CrossFit Markham! I was so excited!

A few things that helped me that I will keep in mind next time I do max snatch attempts:

  • Don't think about the weight. Just go up to the bar. Set-up. And pull with everything. Doubt is not your friend - confidence is :)
  • Be angry LOL =) I tried .. Anyways, it helped to yell as I exploded from the set-up
  • Warm-up - I remember trying this before without warming up to this movement - definitely need to take care of my wrists / shoulders
  • All-or-nothing ... just do it! Give it everything you have, or don't even bother.


Changed Forever (Toby Mac)


This was on repeat today :) About being completely changed by meeting someone -- in this song, changed forever from an encounter with God.

Tuesday, March 6, 2012

The Sakamoto Smile

Smile through pain :) This is one of my non-physical goals I have when I go in to workout. To have fun and enjoy the workout, while giving it my best (smiling at work is the next step!)

Here's a clip of Annie Sakamoto, winner of the Spirit of the Games award (CrossFit Games 2011). She's definitely an inspiration to smile more :)



Made to Love

Workout Programming

As of late, my workout routine has been spontaneous, with very little regularity. In an effort to get to where I want to be, I should at least be doing something consistently. Here are some short term plans.

Goals (where I want to be)


Run 30-40 km injury-free
- March 25: Around the Bay 30 K, 3:30 pacer
- May 6: Mississauga Marathon, 4:30 pacer

Benchmark goals


5 K row
- Current, 20:28
- Goal, sub 20 min by end of March

Chest-to-bar kipping pull-up (with the goal to work towards bar / ring muscle-ups)
- Goal, 20 unbroken reps by end of March

Snatch
- Current 1 RM, 115#
- Goal, 135# 1 RM by end of March

Find 3 RM for the following:
- Squat, deadlift, clean, shoulder press, bench press

My (organic) Plan


Here is a preliminary plan based on this week's workouts so far. Feedback / advice definitely welcomed! =) I'm trying to work towards CrossFit Endurance programming, but still have a long way to go. For example, the site shows that I should start with 8 x 500 m row working to 4-5 x 1 k row. I'm currently at 4 x 500 m ... though this was right after a WOD.

Monday
Strength / 1 RM attempts
WOD
5 K row

Tuesday
3 RM
WOD
500 m row intervals (today was 4 rounds)

I need to figure out where to put my strength-specific training, met-con work, and CFE work. As a thought, here's a preliminary program. I'll try to stick to something like this for the week.

Day: [strength] || [met-con] || [CFE]


Monday: Strength (1 RM) || met-con || CFE (5 K row)
Tuesday: Strength (3 RM) || met-con || CFE (Row 500 m x 8)
Wednesday: Strength (off) || off / hot yoga (?) || CFE (tempo run, 30 min)
Thursday: Strength (5x5) || met-con || CFE (off)
Friday: Strength (off) || met-con || CFE (hill repeats)
Saturday: Strength (6x4) || off || CFE (off)
Sunday: Strength (off) || off / hot-yoga (?) || long-run (60-90 mins)

Notes:
- Strength: Exercise depends on CrossFit Markham Programming, and any other that may be needed
- met-con are CF WODs
- While I'm training for running, I'm adding rowing to help minimize injury (I'll build up mileage as my legs feel better)
- Skill work every opportunity I have, with a focus on muscle-up progressions, and handstand push-ups
- Do the CF warm-up (this will help with kipping pull-up)

Thursday, March 1, 2012

Annie =)

Yesterday I did Annie. She's a fun workout :) For those not familiar with Annie, she looks like this:

50-40-30-20-10
Double unders
Sit-ups
(i.e. 50 double unders, 50 sit-ups, 40 double unders, 40 sit-ups, ...)

Time: 8:10

I can definitely do much better. My goal is to make it on the CrossFit Markham board (i.e. top 5 scores in the gym). Yesterday was the first time using a cable speed rope--it's so fast! And so much fun ... as long as you don't get hit by it--which hurts!

Sit-ups ... I flew through the first 50 (you can use your arms for momentum ... trust me, it gets harder). Then I just died. I find that the same with my burpees for the Open WOD 12.1 (7 min AMRAP of burpees, score: 93). I need to work on my endurance, and on getting stronger across various domains.

Today I did Open Wod 12.2. This is what it looked like:
30 snatches at each weight, 10 min AMRAP
75 lbs - 135 lbs - 165 lbs - 210 lbs



Going in today, my max snatch was 115 lbs. Getting to the second round alone would be awesome! I flew through the first 30 reps in 3:30. Then spent the rest of the time working on that 135 lbs snatch. In the end, I didn't get it--maybe that's why I didn't create a separate post for this (so Open Wod 12.2 score: 30). But I learned a lot of lessons from it.

The snatch requires complete concentration and focus. I have to be determined to go all out. When a negative thought enters my mind ... when I don't think I can get it ... when I compensate / compromise a small part of my technique .... failure!

I remember hurting myself from doing too many snatches before. This time, my coach helped me with the progressions and gave me cues. And after multiple attempts, I got the bar over my head ... at one point holding it for a couple seconds and stood up a couple inches before it fell forward--compromise in form.

I also found it hard to get up once I caught it. My arms become like jello. I need to work on overhead squats. Needless to say, despite doing snatches for the entire class, I loved it! The snatch is one of those super awesome workouts that make you feel amazing when you get it :)

I also had a chance to swim with a coworker again. I forgot my goggles, but ended up doing a pretty fun workout (well for me it's a workout :P)
100 m
- flutter kick
- whip kick
- pool running <-- harder than it looks!
- head-up front crawl

I love being in the water =)