walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,931
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Post by walkswithblackflies on Jan 18, 2016 6:22:59 GMT -8
M: Street run 2.7 miles, half of that with my daughter. Felt good after Saturday's mountain hike. Tu: Shovel snow. Weather too bad to do anything outside or drive to gym. W: Shovel snow. 5 miles on the treadmill. Th: Rest. Calves a bit sore from the treadmill (I wore my ultralights instead of normal running shoes) F: Worked late. Tired. Went to bed early. Sa: Downhill ski all day. Finally got my "ski legs" back by the end of the day. Su: XC ski 5 hilly miles
In addition to all of the above I continued my 30-day plank and push-up challenge. The planks are becoming very difficult (2 min). A bit in the abs as expected, but more so in my shoulders. I'm up to 29 pushups with no problems.
New Year's Resolution of 1,000 miles: 40 miles to date... 7 miles off my goal. Not bad considering it's January.
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zeke
Trail Wise!
Peekaboo slot 2023
Posts: 9,879
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Post by zeke on Jan 18, 2016 6:26:44 GMT -8
M-Th last week I paddled 47 miles total. F & S I cleaned gear.
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Post by wondermonkey on Jan 18, 2016 8:56:19 GMT -8
CrossFit Week 2 – SummaryWeek 3 is all about making sure my angry calf structure is kept happy and progresses towards being 100% "back to where it was". "Back to where it was" is not "where it needs to be" as I need to focus on flexibility and range of motion. In addition to what the CF coaches are telling me I'm doing a fair amount of research to create a program to get to where I need to be. As I figure that out I'll keep you up to date as it may help you as well. Mon JANUARY 18, 2016 01/18/2016 I worked on my calf structure all weekend and I came into Monday pleasantly surprised at where it was. I attribute most of this to the work the message therapist did (ouchie) and how I worked on my own to further it along. Something that is hard for me to do is say "OK, I'll scale down" a workout. I want to get as much as I can out of what I'm doing. On something new like CrossFit it is necessary to do what you can, and no more. "What you can" is funny though as most times what you can do is more than you think you can. A good coach will push you through those self-imposed limits while recognizing when it isn't good to do so. It's a two-way street though and a person has to communicate. I've been communicating what is going on with my calf and the various coaches are helping me accommodate (scale) the limitation. Today's workout was scaled to help ensure I didn't go backwards with the calf. Also later today I'm going to visit the message therapist again. Below is today's workout. Skill: Metcon (No Measure) 5-Stric Pull-up 10-DB Step up :15 second hollow hold 5 Rounds Metcon Metcon (AMRAP - Rounds and Reps) 15-Box jump 10-Sinlge arm DB push-press AMRAP 11 Minutes For the Metcon Skill I used the thick black band to assist and did slightly better than I did last week. I most likely do these in a too slow and controlled manner on the negative movement. I don't need to just drop to the bottom but I need to speed things up. When the coach had me do that it was easier though I still needed the bands. For the DB Step-up I noticed that my left leg was a bit wobbly due to a slight knee injury that I had never properly rehabbed. Doing single leg work will help in this. As I worked through the reps the coach had some technique corrections for me and along the way as the leg got warmed up the movement was easier to perform. This knee issue adds to the list of things that I need to work on to become "functionally fit". For the Metcon AMRAP I stayed with step-ups due to my calf issue. No explosive movements for a while. I'm going to overdo the caution and go all week with no explosive movements and if things go well I'll ease into it next Monday. I could have gone MUCH heavier on the DB push-press and by picking the wrong weight I didn't get as good of a workout as I could have. Today was also another PT session with the message therapist. She has narrowed down the source of the issue and is focusing on it. This means pain. Just simply pain. For me, not her.
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Post by wondermonkey on Jan 18, 2016 9:03:31 GMT -8
(I feel like I am hungry all the time and frequently eat way too much). Hop on in! Several here have very good thoughts that could assist in your goals! Like rwtb123 I like move frequent meals though I realize that what I know the best and what I feel I can accomplish are not necessarily the same. I eat an easy mid-morning snack and then also a late-afternoon snack. I make these of a certain type of food depending on what I have going on but IT HAS TO BE SIMPLE, else I won't do it. Adjustment is easy, but we humans find change difficult, so I caution people to not think "change". Think "adjust" and do it deliberately and consistently. And again as rwtb123 is saying the choice of foods over time can work on reducing or eliminating body cravings. If those are reduced or eliminated then it's all mental from there. Fighting mental cravings AND body cravings it tough. Adjust. Adjustment over time leads to .... change. We just sneak up on it. I found a way to approach that works very well for me. I do help others do it as well though I don't get into it much here. If you want to know PM me but otherwise like others here I like to help. I also like to draw energy from others. Helps ME.
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Post by wondermonkey on Jan 18, 2016 9:06:31 GMT -8
New Year's Resolution of 1,000 miles: 40 miles to date... 7 miles off my goal. Not bad considering it's January. I used to have a spreadsheet for my bike riding that had a starting date and ending date and could calculate how far off the pace I was on my mileage and how much per day or week I would have to average to get to my goal based on how much I had done and the days remaining. The spreadsheet was a bunch of fun to create but it got almost demoralizing to see how far behind I was. Or maybe it was just reality slapping me for slacking off?
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walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,931
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Post by walkswithblackflies on Jan 18, 2016 9:54:45 GMT -8
I used to have a spreadsheet for my bike riding that had a starting date and ending date and could calculate how far off the pace I was on my mileage and how much per day or week I would have to average to get to my goal based on how much I had done and the days remaining. Yup... that's what I've done. With a nice line graph, too! A few years ago I had the same goal, and by April I was over 100 miles off-goal. But I got back on goal, and on New Year's Eve, completed the final 3 miles to make my resolution complete!
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Post by wondermonkey on Jan 18, 2016 10:35:30 GMT -8
completed the final 3 miles to make my resolution complete! Getting close is a motivater! I get overrun with fastpitch season and get off track. What I should really do is instead of having a goal of what I would LIKE to do is to have a goal of what I COULD do, plus a little. That's no fun though and typically make it so unrealistic that if I fall behind I may as well have a target of learning to levitate.
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walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,931
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Post by walkswithblackflies on Jan 18, 2016 10:58:47 GMT -8
I may as well have a target of learning to levitate Well, you won't learn to levitate with THAT attitude.
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Post by wondermonkey on Jan 18, 2016 11:41:21 GMT -8
Well, you won't learn to levitate with THAT attitude. The best I could do is hover. I'll never be good enough to levitate.
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Post by rwtb123 on Jan 18, 2016 14:53:03 GMT -8
Fighting mental cravings AND I think stress and boredom seem to be triggers for bad habits like chips,cookies,cigarettes etc.I cleaned up my diet years ago but small nutritious meals/snacks every few hours go a long way to reducing those mental triggers.I don't keep anything unnutritious in my refrigerator/pantry and also find keeping up to date and educated about health benefits of various foods helps keep me motivated.And,you can make healthy choices ,even at fast food joints, when away from home.We ought to have more food/nutrition discussion here, I may start posting some articles on super foods etc.
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Post by rwtb123 on Jan 18, 2016 15:03:27 GMT -8
Just finished a steak with asparagus,have L.A. Guns cocked and loaded and am sipping on yerba mate spiked with rockstar and tonghat ali.I think my mental adjustment to start lifting heavy is about complete...
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Post by wondermonkey on Jan 19, 2016 17:32:09 GMT -8
TUE JANUARY 19, 2016 01/19/2016
My strength is weak and my conditioning is worse. There are WOD's that we do where the coach will say "If you can't do the reps, adjust your weight, if you still can't do the reps, adjust your reps!" I can't do the reps. The weight isn't too much if I'm looking at lower reps and in fact I can handle a fair amount more. I just can't do it with the reps. And not really the reps but ROUNDS of reps, in the style of AMRAP (As Many Rounds As Possible).
This particular WOD was very difficult and would QUICKLY show you where your conditioning is at.
Below is today's workout. Weightlifting Clean and Jerk Metcon Metcon (Time) 10-Front squat 12-Burpee 10-Jerk 12-Lunge 5 Rounds
For Weightlifting we work on form and technique and then made a self-assessment on the weight to use for the Metcon. Our Coach always has the right (and duty) to override the weight if the need arises.
For Metcon the task was to complete 5 rounds in 15 minutes or less. In theory you can adjust the weight to get this done. Unless your conditioning sucks, which mine does. I did full reps at my weight for round one then started to adjust so I could do as many rounds as I could with as many reps I could. Time ran out on me but I was able to do 4 rounds with adjusted reps. I think that even if I would have done just the bar I may not have finished.
When my calf heals up I'm going to get back on my original thought of doing a bit of skip rope when it's not an evening workout followed by a morning workout. When I feel have enough time to recover I'm going to add a bit of skipping to help with the cardio and leg conditioning. How much will be modified to match recovery.
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Post by rwtb123 on Jan 20, 2016 0:42:54 GMT -8
I ending up doing chest/tris the 18th with flat bench then close-grip bench finishing with some shrugs and crunches.Yesterday I did a 5-6 mile walk and slept/rested a lot.I need to do a leg/squat workout to complete my week in 8 days now.I have basically done three straight chest workouts waiting to feel ready to train legs as they seem to be taking at least a full week for recovery now.I seemed to be able to train legs more frequently when I cycled more as when they were tight from cycling the squats seem to loosen them up and hit them differently for more complete training.I would even get doms with a wide stance to hit inner areas.I think the blood flow from the cycling keeps them warmed up more as well...
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Post by rwtb123 on Jan 20, 2016 0:50:20 GMT -8
My strength is weak and my conditioning is worse. Rome wasn't built in a week. AMRAP (As Many Rounds As Possible I'm starting to catch on to the lingo now.haha.
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Post by wondermonkey on Jan 20, 2016 4:38:14 GMT -8
WEDNESDAY, JANUARY 20, 2016 Yesterday I said my strength is weak and my conditioning is worse. Added to the list of things I need a fair amount of work is technique.
So... Things That I Suck At
Conditioning Technique (form) Strength
Today was CrossFit Games Open 12.2, a workout I'm sure we will repeat. This is a good one to make sure I know my numbers so the next time we do it I can see any improvement.
I can say that I was a bit whipped this morning even before the workout. Yesterday was a rough workout, but enjoyable. It was a 5:30 pm deal and this morning was 6 am. Not a big chance to recover but all that really affects is how tough I have to grit my teeth to get through today. In the end as long as it isn't an over-training issue it will do me good. Though it hurt.
After our Metcon we set single rep maxes for snatch. I set a PR today for that. The PR weight isn't really important to me as my technique is what held those numbers low. When I feel I have improved at the technique I'll care about the numbers.
Below is today's workout. Metcon CrossFit Games Open 12.2 (AMRAP - Rounds and Reps) In 10-Minutes: 30 Snatches, 75# / 45# 30 Snatches, 135# / 75# 30 Snatches, 165# / 100# AMRAP Snatches, 210# / 120# Weightlifting Snatch I am VERY tired right now. I'm going on a hiking trip Friday after work so I have to decide if I want to go do a workout tomorrow which will give four days in a row, or take Thursday off and do a workout on Friday. The only reason I care about doing or not doing Friday's workout is that I don't want to have a tired calf while hiking up and down hills wearing a full pack. My calf is progressing and I'd like to keep it that way.
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