Continuing to Improve
My 50K trail race went very well, and I attribute much of mu ultrarunning success to my CrossFit training and CrossFit Endurance.
Back in the saddle. We’ll call today’s WOD just that…
WOD – Back in the saddle
- Overhead squats progressions up to 140lbs
- Handstand push-ups (up to 8 with some cheats)
- 21 kipping pull-ups
- 11 bar muscle-ups (with bench aid)
- Back extensions progressing with weighted ball, couple sets at 13 reps
Rest is No Fun
Rats.
I’m resting today due to an upcoming 31 mile trail race in the hills of Huntsville, Alabama this coming Saturday. This is where my love for multiple training disciplines overlaps.
There is just no way I can swing lunges a day and half before running a long trail race – especially since I’m feeling the last two days.
BUT, I’m still poking around. Staying loose and perhaps skills training a little this evening.
Weight: 194 this morning, back on track from the gluttunous weekend. Looks like I’ll be running at this weight on Saturday which is not optimal.
Diet: portion control is saving me because I’ve been forced to eat in a hurry, and not-so-wonderful. Sticking to my steak salads or sushi at lunch, a little fruit and nuts at breakfast, mid-day protein drink with water, and, for the most part, sensible dinner at night.
It’s not perfect, but as always, diet and nutrition is my nemesis – portion control is my best defense.
All this being said though, my physique continues to transform for the better. More abs and more obliques are starting to show which means a transformation is occuring, despite being over 190.
Checked Out a New CrossFit Class
My local YMCA does a CrossFit-like interval training thing on Mondays, Wednesdays and Fridays, and seeing as how I had to get up super early anyway, I checked out the class at 5:40 a.m. today.
WOD – Tabatas
Five rounds:
- tabata situps
- tabata deadlift high-pull with dumbbell (?)
- tabata mountain climb
- tabata thrusters
- tabata push-ups
Training notes
Yikes. This was tough after yesterday’s beatdown – and at 5:40 a.m. no less.
Ouch.
Went well, but the class is definitly not CrossFit and there were some serious issues with form. That being said, it was beneficial and a great workout. I might do the HQ workout this evening to stay on track.
Mind Over Matter
There are some CrossFit workouts, or any tough, intense workout for that matter, that take you to another level.
In this morning’s WOD (workout of the day), I got to experience some of that crazy Zen-shit.
Rounds one, two, and three were pretty tough. Even at am scaled weight of 215 lbs, instead of 250, I didn’t think I would get through a total of 75 deadlifts, …but I did.
It’s those latter rounds, four and five, were you move into a psycho, almost trance-like state, where all you are thinking about is proper form, to stay injury-free, coupled with monster intensity to simply get through this sh@!.
The end result? a satisified, but tired and hungry, trainee.
Monday WOD
Complete for time – Five rounds of:
- Run 400 meters
- 30 GHD sit-ups (No GHD – did Abmats instead)
- 15 deadlifts at 250 lbs
Training notes
Weight: ~198 (yikes! – see weekend notes)
Diet: scale of 1-10? …1 (yikes! – see weekend notes)
This was very hard. I suppose with a real GHD machine, it would ave been even harder. I actually felt like I got a small chance to recover during the sit-ups.
Deadlifts at high rep are just brutal. Grip starts to go, form starts to flail, grunts get louder and louder until your wife wonders what the Hell is going on down there …it gets a little crazy.
I ran all the 400s at 8mph except the first which I ran at 7mph. My treadmill sucks, but it’s still better than freestyle running since it forces you to a pace.
Weekend notes
Egad. The only thing that I am proud of is the 10-mile hillclimb on Saturday (1:58)
Other than that, I had a party Saturday, got drunk, and floundered all day Sunday eating crap. Monday was my son’s birthday, …same deal.
I am sure the bump in weight is just reactionary and by wednesday, I’ll be back to normal, but of course, it’s a setback.
Talk About a Beat-down!
Holy moly, HQ
Today’s WOD was definitly one of the hardest I have experienced to date. Read it and weep:
1/16/2009 WOD
Complete For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Training Notes:
I had to break this one up. I had no choice. I tried to hang tough, but this was brutal. After 30 thrusters, and then moving to pll-ups, I was wimpering after 20 pull-ups.
I’ll have to admit scaled on this one, and bank it away for later fitness improvement testing down-the-road. I lost count on just about everything, and fatigued rather quickly. I hung in, but it wasn’t pretty.
p.s. I am getting damn close to the pull-up bar muscle-up. I need some skills training on this movement.
Weight: still hovering at ~195
Diet: Was a little overconsumptive yesterday due to a social dinner – Big-ass bone-in ribeye, lobster bisque, delicious fresh bread (big no-no), and some yummy tomatoes/onions with vinagrette. Lunch and breakfast stayed sane with steak salad, and fruits and berries respectively.
99 days ’til the Games qualifier.
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