Sick of Being Sick

I've been sick now for about 5 days. It's amazing how timely these colds can be. I was really in a good groove with my workouts/diet and was shedding a few pounds when this one hit.

It sucks having to be so sedentary while my body tries to shake the cold. I also tend to eat more when I'm sick than when I'm not. I think the schedule of my diet is closely tied to the schedule of my workouts. So when I'm not working out, I tend to be a little looser with my diet.

I also know it's going to be tough to get back into my workouts now, even considering how much I miss them. Those grooves are hard to find, so I hope I can find mine again quickly!

I'm starting to feel a little better today and may try a light workout tomorrow...we'll see

WOD: Running After Work

Warmup

15 min walk, a little stretching

Workout

4 mile run on the Jail Trail

Results

41 minutes. All in all, this was a good run. My pace was acceptable, nothing flew in my eye and I didn't get a cramp....and I had some beautiful running weather.

I really like running with the sun behind me, so I can see my shadow in front me....there's just something cool about that.

WOD: Quick but Tough

Warmup

stretching, joint mobility

Workout

5 rounds for time:

-5 double racked squats (20kg)

-10 kb burpee (20kg)

-15 shrugs (20kg)

Results

Time: 17:30. I really thought I'd fly through this much faster, but those burpees had me struggling to catch my breath. Plus my abs are still a very sore from the past few workouts which slowed me down a bit.

One Year Later

That's right, it's been a year since I started keeping track of my workouts. Although I didn't start this blog until Sept 09, I started keeping track of my workouts on Facebook one year ago today. I posted them all here when I started this blog.

So how have I fared over this year? Have I gotten stronger? Are my muscles bigger? Is my waist smaller?

In short, no I don't think I'm much stronger. No, my muscles aren't much bigger. And no, my waist is probably about the same size.

So then, has it been all for naught? Of course not.....

I don't work out to get stronger. Yes, I'm sure I've gotten a little stronger over the year, but that's not what motivates me.

I don't work out to get bigger. Yes, I may have gotten a little bigger over the year, but that's not what motivates me either.

I don't work out because I think I'll finally get that six pack. No, I like to eat, and I'm a lazy eater, and I like to indulge when I want. I will never have the will power (or want-to) to eat the way I'd need to for a six pack. And there's no other way to get down to 6% body fat.

In fact, I have flucuated quite a bit with respect strength and size throughout the last year. And frankly, I have no idea if I'm at a peak right now or trying to climb back to one.

So why then? What motivates me? What am I trying to achieve?

I'm jusy trying to maintain. I know that if I quit working out, I will become fat, flabby and unhealthy. I've been fat, flabby and unhealthy, and I didn't like it.

Plus, it feels good. Working out just makes me feel good, and I'm not really sure if I need more of a reason that.

WOD: LCCJ, Pullups and Twists

Warmup

stretching, joint mobility

Workout

5 rounds (not for time)

-10 LCCJ (35lb)

-15 jumping pullups

-20 russian twists

Results

This one took a little less than a half hour. I didn't want to push myself for time, but wanted to concentrate on getting some good reps. And that meant taking enough rest between exercises. Nonetheless, the pullups were still broken starting in the 3rd round.

Overall, this was a good one. It got the heart rate going and muscles burning. I will definitely enjoy a rest day tomorrow....or maybe a short run, we'll see...

WOD: Swings and Shredders

Warmup

stretching, joint mobility, deadlifts

Workout

These separate tabata sequences

-Swings (20kg)

-Shredders (35lb)

-Swings (20kg)

-Shredders (35lb)

Results

This is probably one of my favorite "easy" day workouts. It's quick and not too intense, but it does get the heartrate going and sweat pouring.

And although this workout mainly targets the abs, the swings work the grip and the pullovers on the shredders target the arms too.

WOD: Snatches

Warmup

stretching, joint mobility

Workout

As long as possible

-snatches right for 15s (35lb)

-15s rest

-snatches left for 15s (35lb)

-15s rest

finished with a tabata of shrugs (20kg)

Results

Only lasted 15 minutes and averaged 6 reps on each side, for 180 reps total.

Had to quit because of my hands again. It felt like I might be getting some blisters on the fingers on my right hand and didn't feel like proving myself right.

I think I'm going to have move up in weight and down in reps for the snatches. That will help me do more work in less time...which is important to my hands.

WOD: Another Favorite

Warmup

stretching/joint mobility

Workout

For time:

-15 Squats
-15 Push-ups
-15 Pull-ups
-15 Sit-ups
-35 Squats
-35 Push-ups
-35 Pull-ups
-35 Sit-ups
-50 Squats
-50 Push-ups
-50 Pull-ups
-50 Sit-ups

Results

time: 25:42

This was a little slower than the last time I did this one. I can't complain though, this was a GREAT workout!! I was definitely struggling that last round.

squats: (15),(35),(25,25)

pushups: (15),(20,15),(10,10,10,10,10)

Pullups (chair-assisted): (15),(20,15),(10,10,10,10,10)

situps: 15,35,50

WOD: Heavy Circuit

Warmup

stretching, deadlifts, swings

Workout

4 rounds of this one-arm circuit (20kg), do all exercises on one side, then switch arms

-10 swings

-10 cleans

-10 jerks

Results

This took about 25 minutes. I was going to throw some snatches in between rounds, but ended up only doing 5/5 after the first round...and then decided I'll do snatches another day.

For the first round, I went straight from the right arm to the left. For the other 3 rounds, I took a break between right and left. My left arm needed a little more time to recover than might right did. And I had to use my right hand to help brace my rack for the last 2 rounds of jerks on the left.

I had also planned on doing a 5th round, but my left forearm felt like it was going to explode. I didn't have the grip for another round. I think 4 was plenty fine

WOD: Waking Up With Fran

Warmup

stretching, joint mobility

Workout

Crossfit Fran

For time:

-21 double thrusters (35lb)

-21 chair-assisted pullups

-15 double thrusters (35lb)

-15 chair-assisted pullups

-9 double thrusters(35lb)

-9 chair-assisted pullups

Results

time: 9:36.

thrusters: (21), (9,6),(4,5)

pullups: (21),(15),(4,5)

This was my fastest time with Fran, but the first time doing all assisted pullups. My lungs were hurting by the end of this one, and I mean it hurt to breathe! Those thrusters are absolute killers.

WOD: Bodyweight Favorite

Warmup

Stretching, joint mobility

Workout

10 rounds for time

-10 burpees

-15 situps

-20 mountain climbers

Results

Finished in 25:34, which is a couple minutes faster than last time

I pushed myself hard and it felt good!! Definitely nice get some burpees back in the mix!

WOD: Tabata for the Abs

Warmup

stretching, deadlifts, swings, tgu, windmill

Workout

These separate tabata routines

-hot potato (35lb)

-side bend (35lb)

-russian twists (hands behind the head)

-hot potato (35lb)

-side bend (35lb)

Results

Went golfing today and was a little sore, so I decided to go with an easy recovery workout mainly targeting the abs.

Everything felt pretty good, but I probably should have thrown some shredders in there somewhere.

WOD: A Painful 20 Minutes

Warmup

pullups, squats, deadlifts, swings, stetching, joint mobility

Workout

As many rounds as possible in 20 min

-5 deck squats

-10 sumo deadlift high pull

-15 pushups

Results

6 rounds + 5 deck squats and 4 high pulls (35 deck squats, 64 sdhp, 90 pushups)

This is what working out is all about to me - 20 minutes of lungs burning, heart racing and arms struggling. Pushups got tough quick and were broken in the last 2 rounds (5,5,5).

I've decided to focus on working out, not on the long cycle. It's this kinda stuff that gets me in shape, so this is what I'm sticking with. I'll keep doing the long cycle, just not training for it.

WOD: A Decent Run

Warmup

25 min walk (the cool down too)

Workout

A 2.9 mile road run (down and back) through, you guessed it, mt lebanon.

Results

27:24. I'm not terribly happy with the time (about a 9.5 minute mile) since there really no hills, but I was happy with the run. I pushed myself hard, especially toward the end, and it felt good.

WOD: Back to the Long Cycle

Warmup

stretching, join mobility, deadlifts

Workout

3 rounds

-25 double LCCJ (35lb)

Results

Not good. The first set went well, but the second set was broken (11,10,4). The third set was unbroken, but I rested about 4min before starting it.

I really need to decide how serious I am about the long cycle. Either it's just going to be a workout tool among many others, or it's going to be a sport. If it's the latter, then I need to work on it a lot more (and pretty much exclusively)