WOD: Tuesday, 5/25/10
10x (500m Row + 1:30 rest)=5140m at 1:58.8/500m
Then:Bench Press: 5x 5rep(135,155,175,180,175)
Back Squat: 5x 5rep
(135,185,190,200,205)

I thought I was alone in the world.

http://blog.simpleirontruth.com/post/557283067/theres-a-light-at-the-end-of-the-tunnel-vision

1hour jog with a sore throat = 846 Kcal.

30min bike 15diff. (12.6 mile, 400kcal)

2000m Row 8:05.9

Press: 3x (8x95#)

Push-Press: 4,4,2,2,1,1, to fail +10 Ball Slams per set.
(115,135,185,195,200,(20

Sex, Drugs and Rock 355lb.

After yesterdays CF endurance work I set out to just get in a solid strength day.
I also had Ballet in the morning which loosened up my legs so they felt limber and ready to go.

5/7/2010 Workout
20 min on stationary bike at resistance 11 and "Alpine Climb" mode.

Seated Cable Row to find max weight:
10x 120
10x 135
8x 150
4x 165 (max, old PR from 2007, 200#)

Then: Deadlift to max
4x 135
2x 315
2x 325 (previous PR)
2x 335
2x 345
2x 355 (new PR, goal is 360lb or 2x body weight, eventually want to hit 1.5 x body weight.)

Finished with seated curls to failure:
8x 40
8x 60
2x 70 (Failure)

Total calories 571 for workout and 1012 when combined with the KCal burn from ballet.

Technique, Speed, then more thechnique before more speed.

Yesterday was a combination of things, I wanted to work more on my rowing and add in some Crossfit training to burn through the day in under an hour.

Here's how it went:
2000m Row    7:57.3   with 1:59/500m (New PR!)


WU: 3x 10 Pull-Ups
              10 Squats
              10 Push-ups
              10 Lunges

Then: 5x  5 DB Deadlifts  
                5 DB Hang Cleans
                5 DB Push Press
                5 DB Squats
(From Crossfit Main page "Wednesday 100505" www.crossfit.com)
(50,45,40,45,50)
I gather the goal of this workout is to use increasing weight of DB's but after the first set at 50# I had to decrease the weight or get wrist wraps.

Then: 7min of 95# Hang Clean + 20 sit ups AMRAP (finishing with 5 rounds!)
      (From Crossfit Main page "Thursday 100506" www.crossfit.com)

By combining the two days I got a good workout and set a good pace.
Total workout time 53mins, with 778 Kcal burn according to MIO reaching 175 BPM at the highest.

300 Push-ups

Today I was slammed with work and had to run from place to place just to get everything done, so I was unable to get to the gym for a good session. In order to not take another Rest Day when one wasn't really needed I decided I would try and workout while at rehearsal. Now, for any of you who haven't been in theatre, right now we are doing run throughs of Pippin, which means we run the show repeatedly to iron out the details. What this also means for me as an ensemble member is, that I have a large amount of time off stage. Time where I'm not allowed to talk or do anything basically that might disrupt the performance. So what did I do? Push-ups. Carving out my small amount of space I busted out sets of 10reps to the tune of thirty sets, varying hand position each set.

10reps x 30 sets = 300 Push-Ups

According to BodyBuilding.com you burn 0.825 Kcal per push-up

300 x 0.825 = 247.5 Kcal from push-up work (very rough estimate)

I did on the other hand purchase a Mio ECG Watch, which is basically a heart rate monitor but it uses an Electro CardioGram to measure BPM. According to my new toy in the 2.5 hours that I was physically active at rehearsal I burnt 1005 Kcal. Now, what I'm not sure about is whether this is including the BMR (Basal Metabolic Requirement) or not, if it is....

we need to take my weight 177 pounds x 10 = 1770 Kcal (rough estimate)

1770 / 24 hours = 73.75 Kcal/hour
73.75 x 2.5 = 184.375 (BMR at rehearsal)
1005 - 185.375 = 820. 6 Kcal from being physically active.

So, even if the BMR is included in my Mio ECG measurement, I still did a pretty good job of keeping the engine running considering my restrictions.

Mental Suck....

As a personal trainer I find that often times the role of motivator becomes the most important factor in training. All the fancy workout models and technique are the base by which we build everything, but in the end, if the individual is not motivated, they will not succeed. Today was my day to be in "la la" land. I don't think there was any particular reason for this mental state, but regardless i was there. This was made evident to me when, while squatting 315lbs. I was thinking about 24 and dropped the load twice. Now, anyone who knows me will tell you that I am an extremely focused and driven individual but today was "Mental Suck" day, the day that for one reason or another you cannot focus into gym mode. Well, this day has come and will very soon be gone, and none to soon either for the lack of focus is physically and mentally draining when you're weight lifting. The only cure I know is a good partner in the gym who'll piss you off enough to get your head back in the game, I am without. So today we will make an allowance and speak no further of this tragic day and not allow it to occur again for at least a month.

Today's Workout:
Warm Up: 10 rounds of 30sec on 30sec off Intervals of Rowing (ended 212ave watts, 1547m)

Then: Back Squat
4,4,2,2,1,1 (135,185,225,250,275,315[failing for 3 attempts])

Then: OHS (Over Head Squats)
8x 3reps at 135#
(5sets at 135# then dropped to 115# for the remainder)
I felt that with my right shoulder injury and poor form in extended OHS reps it would be better to finish strong than fail and teach bad habits.

 Pic from http://crossfitnewton.wordpress.com on OHS form

Then: 4x    10 DB Chest Press
                   10 Push-Up-Mountain Climber-Rows

Easy workout but with a Mental score of Poor it seemed to take forever.

Making sure the tank is Empty.....

I'm an all out hit the weights hard kind of guy, I love the all out adrenaline rush of a good workout, but just as important is Peace and Quiet. This is the feeling I was left with after yesterdays calorie Burner.

After the 3.8mile jog yesterday morning, I had some extra time in my evening so I decided to hit the gym to make certain I optimized any extra gas I had left in the tank. This is what it looked like.

Workout 5/3/2010

2000m Row on C2 (going for High Watts ideally in the 250-300 range) 8:30 with 169ave. Watt

WU: 3x 20 squats
              20 Deep Push-Ups
              20 Lunges

Then: 3x 10 Deadlift 185# (focusing on form)

Then: 3x 8 Bench Press
           +10 Push-Ups with feet on Physio Ball

Then: 10-1 (Burpees + 135# Clean)

Ironically at the end the Clean's were the hardest part, I ended up struggling to keep a higher rep count than 3 in a row so sets 8-3 seemed to drag on forever and it made the Burpees seem like cake, umm cake. Haha, can't wait for today's workout.

3.8 Miles down, Now what?

So the run this morning wasn't too bad. I was worried that my minimal srint running that I had placed in my cross training might hinder my distance runs. The run actually started out amazing, I ran the first mile in about 9 at a steady jog, my body wanted me to sprint, but I knew that if I spent all my energy up front it'd be an uphill drive to finish the second half of the course. But all together I'm pleased with a benchmark to go by from now on, and to move closer to a 5k time that I'm proud of. Ideally I'd like to complete a 5k in around 20min or with an average pace of 6:30/mile, that may be dreaming, but I'm okay with that, that's what goals are for.......to be made into reality.

Today's Run:
3.8 Miles in 40:05
      Average pace = 10:52/mile difference to goal 4mins/mile

This is a pic of me crossing the finish line of my first and only 5k so far with a time of 29:49 giving me an average 9:30/mile.

Conventional training for a 5k would tell me to run 3 to 4 days a week building  distance each week with 2 to 3 practice 5k's leading up to the actual race.

For example: Week 1: 1mile -2 days
                                   2-3 miles-1 day
                     Week 2: 1.5 miles- 2-3 days
                                   2-3 miles- 1 day
                     Week 3: 2 miles- 2-3 days
                                  3-4miles- 1 day
combing one day of sprint training and one recovery day each week and adding at least two practice 5k's.

But, who wants to be conventional. I plan on running this 3.8 mile loop which is hilly at least twice a week, in addition to my Gym time to make a hybrid obstacle course for my body. Let's see if it works. Now off to find a 5k and hit the gym. More to follow.

3.8 miles to start the Day

The park by my house has a 3.8 mile loop for joggers and bicyclists and today I'm going to start getting back into running it at least once a week.  Here goes nothin, lets pump the Muse and AC/DC and get to it.

Today's workout comes to us from www.crossfitinvictus.com

Warm Up 5 mile stationary bike
Skill Set: Push Press
4x95, 4x115, 2x135, 2x155, 1x175, 1x185,1x195, 1x205

WOD:
60sec Box Jump (27 reps)
60sec rest
60sec Push Press (20 reps)
60sec rest
60sec Pull-Ups (20 Kipping)
60sec rest
45sec Box Jump (22)
45sec rest
45sec Push Press (15)
45sec rest
45sec Pull-Ups (20)
45sec rest
30sec Box Jumps (13)
30sec rest
30sec Push Press (14)
30sec rest
30sec Pull-Ups (13)

All in all a challenging workout, the pull up bar I had to use was the most challenging part. Its a pull up bar attached to a York squat rack and has scoring marks on it, so when you do kipping pull-ups there isn't much slide and my hands are a little swollen. I do like the pacing of the workout,  I imagine its a good starting place to train towards  the benchmark workout of Fight Gone Bad.
Anyone have any ideas for tomorrows workout?

Crossfit

Crossfit: If you haven't been made aware yet, I highly recommend you take a good chunk of time and unearth the world of Crossfit. The best place to start would be on the main page www.crossfit.com in the left hand column there are tabs for "What is Crossfit?" and such which will help you understand fully the scope of what the program entails.

That being said, I Love Crossfit, it is a workout beyond anything I had ever known for my first three month indoctrination. It is a psychological and physiological addiction that if you have the mental stamina can bring you "into the light" so to speak. Having been a certified personal trainer for a relatively well established "Globo" gym I had a lot of knowledge under my belt and had the where with all to achieve any body type I wanted, but had found a void in my life. In gym training had gotten me a good lean and stacked body, but a sense of achievement was still lacking. Crossfit suggests a new way of thinking, they take the traditional "workout" and turn it on its head by combining multiple fitness areas such as gymnastics, Kettle Bells, Olympic Lifts, Rowing and Running into a single goal oriented workout. They took the body results out of it. No longer were clients focusing on solely their weight, but they focused on technique and winning. A new attitude was born for the gym going public.

Many skeptics say that the speed at which the exercises are performed is often to high and thus sacrifices the total form of each rep. I agree, a major problem facing the CF (Slang for Crossfit) affiliates is the scaling is all jumbled up at the moment, and although often the first half of a WOD (Workout Of the Day) is focused on skill, it takes years to perfect some of these skills. The answer is in a strong trainer to client ratio and in the need to count correct reps instead of sloppy reps. There has been some buzz about Crossfit HQ revamping the certification to emphasis these problems and most certainly the measuring stick has been brought out for the CF games this year as form takes center stage.

So, I invite you to visit an affiliate near you and try it out, or take a WOD from the main site and try it out. Let me know what you think.......

Recovery

 So Yesterday was a recovery day for the stair runs and Kettle Bell (KB) circuit.

• 20min Light Stretching
• 3 rounds of 30sec shadow boxing
• 25# Bicep Curls (working toward isolating the muscle movement and retaining my posture)

A note on curls, this exercise is probably one of the most popular muscular movements to do incorrectly. I am no exception to this. I suffered a shoulder injury four years ago to my right deltoid and since then my traps take the brunt of the work in any high intensity work, so every now and then I take a day to focus on isolating the Rhomboids and  lats when doing exterior work.