To kick off my effort to reverse the recent weight gain trend, I did a personal training session with Orie. I think I first met Orie at a weekend workout at the Kirkwood track. He is an amazing guy with a deep well of knowledge about CrossFit, nutrition and human performance. I was quite excited when I heard he'd started taking on training clients after attending his certification.
We started out with some join mobility, a good thing for my troublesome shoulder. I need to write down a lot of the movements we did. I'd never done many of them.
I did a couple 500m rows on one of the Concept2 rowers CrossFit Des Peres has these days. This was my first row and it is a great workout. I think I did my first 500m in 1:58. I was supposed to do the second a little faster. Apparently 1:48 is a lot faster but that is what I did.
Next was deadlifts. I think I started with 115 lbs. We focused a lot on my form with the lighter weight and did several sets. I'm not sure how many reps I was doing but I believe I did sets at 115 lbs, 165 lbs, 185 lbs, 205 lbs, and 225 lbs. The last set seemed to be 5 reps. This was really light for me but was great for just getting back into things. Orie was careful with me and we both want to avoid the total self-destruction that can come from jumping in full bore with both feet.
Next, I did some pull-ups with a power band. I think I got 5 or 6 the first set with my grip facing forward. I adjusted a bit to the power band and switched grip for the second set, pulling off 8 reps. Switched grip again and the last set was 5 + several failed reps. I just couldn't get back up to the bar.
For a finish, I tried a 'weightless fran'. 21-15-9 thrusters with a dowel and standing mock pull-ups with a dowel. I really felt the squats at the beginning but by the end, the thrusters were the break. Those mock pull-ups burned and the lactic acid kept building up.
While I was resting afterward, pukie decided to pay a visit. I made it to the trash can but I didn't get it open and ended up cleaning up my mess. It was an unfortunate finish to a great workout. I guess my body isn't used to all the lactic acid. It seems to be the low output endurance events that get to me. I think Orie was bummed too. I broke his no pukie promise. He wouldn't have made it if he knew me better.
Wednesday, July 02, 2008
Thursday, June 12, 2008
Memories Meme
If you read this, if your eyes are passing over this right now, even if we don't speak often, please post a comment with a memory of you and me. It can be anything you want -- good or bad. When you're finished (standard free-will addendum: IF YOU WANT), post this little paragraph on your blog and be surprised (or mortified) about what people remember about you.
I stole this idea from my sister who stole it from someone else, in true meme fashion.
I stole this idea from my sister who stole it from someone else, in true meme fashion.
Thursday, April 24, 2008
Rain or Shine
Last night, when I wasn't really tired and didn't want to go to bed, I went to work instead. That is right. I basically worked from 11:00 PM to 7:00 AM. I did get a lot done though. When you are on, you are on.
I came home at 7:00 AM (barely made it) and crashed until about 11:00. When I couldn't sleep, I rode my bike around the loop of death again. It gets easier every time. This time I really pushed. I could have done the loop again but with the little sleep and the rain soaking me, I figured I'd just make myself sick so I stopped.
I can't find my bike computer so I still don't know how long it is taking me to do the loop.
I came home at 7:00 AM (barely made it) and crashed until about 11:00. When I couldn't sleep, I rode my bike around the loop of death again. It gets easier every time. This time I really pushed. I could have done the loop again but with the little sleep and the rain soaking me, I figured I'd just make myself sick so I stopped.
I can't find my bike computer so I still don't know how long it is taking me to do the loop.
Tuesday, April 22, 2008
2nd Times the Charm?
I rode the loop of death again. This time, it wasn't nearly as bad. It is amazing how fast the body can start to adapt. I still haven't timed myself. I wasn't fast but I did push in most of the places where I coasted the day before.
Monday, April 21, 2008
Return of the LoD
The Loop of Death is back. A lot has happened in the last year and a half. Almost 18 months ago, I nearly passed out while riding my bike and after the flat on the way to work later that same week, I never got back on my bike. I took a fencing class. Started working out with a personal trainer. Studied Capoeria. Avoided elbow surgery. Took several spin classes. Started CrossFit. Ran in the Frostbite Series. Stopped working out with my trainer. Endured extreme fiscal challenges at work. Stopped eating healthy. Mostly stopped exercising. And now, finally, got back on my bike.
Today, I rode the Loop of Death. This was the 2.2 mile route starting and ending at my driveway that I rode to start building a base for riding my bike almost 2 years ago. Back then, at almost 290 lbs, with no exercise at all under my belt, the loop of death almost did me in. Today, at 260 lbs, with a much better baseline fitness, at least in strength, I discovered that, once again, this silly, almost laughably short and easy route was nearly more than I could handle. I'm still trying to decide what happened. To be sure, part of me, knowing from CrossFit that I can push harder, insisted that I ride harder than I had before. I attacked the (minuscule) hill at Ashby, dropping gear after gear as I slowed and finally adding 2-3 gears and standing up to push to the top, lungs burning, breath rasping, head spinning and legs melting in place like a wax candle left on the dashboard of your black on black car, mid-summer in the Australian Outback.
I do (or have done) CrossFit, some small part of my brain screams in outrage. This can't be that hard?! Well, I'm here to tell you, it can, it was. An hour later, I can still barely type. My hands are shaking. My throat is burned raw and the memory of the death breath (You know when you reach deeper into your lungs than you have in years and the air is fetid, still and lifeless.) haunts me. Today, I had to pick, CrossFit, or bike (newly tuned up at REI). I chose the new (renewed) toy and for that, I paid.
I read recently that 80% of physical capacity / performance depends on the last 4 weeks. My last 4 weeks set me up for a bad time. Imagine how great I could be when the next 4 weeks IS the last 4 weeks. What have you done today?
Today, I rode the Loop of Death. This was the 2.2 mile route starting and ending at my driveway that I rode to start building a base for riding my bike almost 2 years ago. Back then, at almost 290 lbs, with no exercise at all under my belt, the loop of death almost did me in. Today, at 260 lbs, with a much better baseline fitness, at least in strength, I discovered that, once again, this silly, almost laughably short and easy route was nearly more than I could handle. I'm still trying to decide what happened. To be sure, part of me, knowing from CrossFit that I can push harder, insisted that I ride harder than I had before. I attacked the (minuscule) hill at Ashby, dropping gear after gear as I slowed and finally adding 2-3 gears and standing up to push to the top, lungs burning, breath rasping, head spinning and legs melting in place like a wax candle left on the dashboard of your black on black car, mid-summer in the Australian Outback.
I do (or have done) CrossFit, some small part of my brain screams in outrage. This can't be that hard?! Well, I'm here to tell you, it can, it was. An hour later, I can still barely type. My hands are shaking. My throat is burned raw and the memory of the death breath (You know when you reach deeper into your lungs than you have in years and the air is fetid, still and lifeless.) haunts me. Today, I had to pick, CrossFit, or bike (newly tuned up at REI). I chose the new (renewed) toy and for that, I paid.
I read recently that 80% of physical capacity / performance depends on the last 4 weeks. My last 4 weeks set me up for a bad time. Imagine how great I could be when the next 4 weeks IS the last 4 weeks. What have you done today?
Thursday, April 10, 2008
Falling Down the Ladder
WOD - Pull-up Ladder
Start a continuously running clock.
Each minute do n pull-ps
where n starts at 1
and increases by 1 each minute.
1 - 90% strict, 10% kip
2 - 40% straight, 60 % kip
3 - first was 90% kip 10% fail,
- rest were jumping
4-15 - all jumping
I finished all 15 jumping pull-ups of 15
in about 40 seconds but I couldn't stand
back up to start round 16.
My arms feel like jello. With good
jumping pull-ups, the jump got me off
the ground but I could feel the finish
in my arms. Towards the end, I started
to lose that good finish and some were
just up as long as the jump lasted and
try to slow the descent at least a little.
I know I won't feel my arms tomorrow.
I've needed more pull-ups as I can feel
that I am backsliding fiercely.
I'm still shaking, 10 minutes later.
Sunday, April 06, 2008
Four by 800?!
Recently there was a CrossFit workout that was four rounds of 800m each. Run each 800m for time and record the times of each round. You can rest as much as you need between rounds.
I think that once around my block is a little over 800m but here goes.
The first round I set out way too fast but I was determined to put all I had in it. I was way past panic breathing at 3/4 of the way but I kept pushing. I crumpled at the end. It was rough.
The second round I tried to apply POSE running but while I get the principle, I don't seem to get the technique and I was getting more tired with less speed. Obviously, I'm not doing it right.
The third round, I just wanted to push a little faster but with a more even pace all the way around. I was OK until I hit the downhill at about half way (Did I mention I have 30-50' of climb in the first half and then that down for the second half?) when I started sucking wind hard and my legs started crying. I dropped my pace a little but not much and pressed on.
For the last round, I tried to stretch my legs without letting myself sprint too hard. I set a ground eating pace for the first half, even keeping my cadence high and a nice stride through the steepest of the uphill. At halfway I knew this was it and didn't slow at all. I did keep myself from the balls to the wall blast my legs kept asking for. At the final 50-75m straight (just barely uphill) to the driveway, I set it on burn, faster than I had been running but probably not as hard as I'd run from a bear. I was stoked to see I'd finished the last lap in under 3 minutes, and that I'd finished both the 3rd and 4th laps faster than the lap before them. I was also excited to see my PR time in the first lap, even if it did leave me blasted for the rest of the laps.
I think I rested 15-20 minutes between most of the laps. I wasn't timing my rests.
Now, my legs feel hot but good. Maybe we can walk around Creve Couer Lake later today. And who knows, a trip to the SkyZone trampoline gym would be really cool.
I think that once around my block is a little over 800m but here goes.
4 x 800m
2:34
3:29
3:19
2:58
The first round I set out way too fast but I was determined to put all I had in it. I was way past panic breathing at 3/4 of the way but I kept pushing. I crumpled at the end. It was rough.
The second round I tried to apply POSE running but while I get the principle, I don't seem to get the technique and I was getting more tired with less speed. Obviously, I'm not doing it right.
The third round, I just wanted to push a little faster but with a more even pace all the way around. I was OK until I hit the downhill at about half way (Did I mention I have 30-50' of climb in the first half and then that down for the second half?) when I started sucking wind hard and my legs started crying. I dropped my pace a little but not much and pressed on.
For the last round, I tried to stretch my legs without letting myself sprint too hard. I set a ground eating pace for the first half, even keeping my cadence high and a nice stride through the steepest of the uphill. At halfway I knew this was it and didn't slow at all. I did keep myself from the balls to the wall blast my legs kept asking for. At the final 50-75m straight (just barely uphill) to the driveway, I set it on burn, faster than I had been running but probably not as hard as I'd run from a bear. I was stoked to see I'd finished the last lap in under 3 minutes, and that I'd finished both the 3rd and 4th laps faster than the lap before them. I was also excited to see my PR time in the first lap, even if it did leave me blasted for the rest of the laps.
I think I rested 15-20 minutes between most of the laps. I wasn't timing my rests.
Now, my legs feel hot but good. Maybe we can walk around Creve Couer Lake later today. And who knows, a trip to the SkyZone trampoline gym would be really cool.
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