The fun to "fun" imbalance continues.
Yesterday's "fun"
20 squats @ 135 lbs
20 dead lifts @ 175 lbs
Then
7 rounds of . . .
7 burpees
7 medicine ball cleans @ 20lbs
10:08
Today's "fun"
5x1 of strict presses (115/115/120F/120F/115)
5x3 of push presses (125/130/135/140/145)
5x5 of push jerks (145/145/145)
Friday, July 31, 2009
Tuesday, July 28, 2009
Small Matters = Big Problems
The firm is crushing me. The big case I'm on continues to expand, and the little matters that I have been ignoring are threatening to become a source of angry clients and bad feedback. I've been resisting the need to work late nights, but I can resist no longer. The coffee is brewing. This is gonna be ugly.
Tonight's WOD:
With a continuously running clock do one 115lb squat clean and jerk the first minute, two the second minute, three the third minute . . . continuing as long as you are able.
Failure in the sixth minute
Monday's WOD:
20 squats @ 130lbs
20 dead lifts @ 170lbs
Then
2000m row
7:33.2
Tonight's WOD:
With a continuously running clock do one 115lb squat clean and jerk the first minute, two the second minute, three the third minute . . . continuing as long as you are able.
Failure in the sixth minute
Monday's WOD:
20 squats @ 130lbs
20 dead lifts @ 170lbs
Then
2000m row
7:33.2
Friday, July 24, 2009
Fall from Grace.
WOD: for time . . .
30 clean & jerks @ 135lbs
8:45 (first time rx'd)
Slow -- really slow compared to this -- but a huge improvement nonetheless.
Then I had breakfast at The Royal Eatery. Never do this. The food is lame and you will leave feeling like you need a shower. Why did I eat there? Because it's Pioneer Day and I just didn't have the patience to drive to Sandy in order to cross State Street. Frickin' Pioneer Day.
30 clean & jerks @ 135lbs
8:45 (first time rx'd)
Slow -- really slow compared to this -- but a huge improvement nonetheless.
Then I had breakfast at The Royal Eatery. Never do this. The food is lame and you will leave feeling like you need a shower. Why did I eat there? Because it's Pioneer Day and I just didn't have the patience to drive to Sandy in order to cross State Street. Frickin' Pioneer Day.
Thursday, July 23, 2009
Keeping it steady . . .
Yesterday's WOD made me so sore that I woke up every time I rolled over while sleeping last night. I decided to take it easy today.
WOD: The 20 rep challenge continues . . .
20 squats @ 125 lbs
20 dead lifts @ 165 lbs
Then
1000m row for time
3:31.8
WOD: The 20 rep challenge continues . . .
20 squats @ 125 lbs
20 dead lifts @ 165 lbs
Then
1000m row for time
3:31.8
Wednesday, July 22, 2009
I'm effing starving.
I've been trying to eat "right." No sugars, lots of lean protein, moderate amounts of whole grains. And what has that gotten me? A trip to the fucking tailor. My waist has lost an inch -- an inch I probably wanted to keep.
My strength keeps going up, for which I am grateful, but I wonder how much better I'd be doing if I ate A LOT more. Hell, it's worth a try, so for lunch I'll have a nice tuna salad sandwich -- that's right, you Zone fuckers, with mayo -- and I think I'll wash it down with a nice prime rib smoothie. Mmmmmm.
WOD: 10 rounds for time of
10 wall ball @ 20 lbs
10 toes to bar
29:20 -- Slooooow. Alex suspects I did 12 rounds instead of 10. Fine -- that's my excuse.
My strength keeps going up, for which I am grateful, but I wonder how much better I'd be doing if I ate A LOT more. Hell, it's worth a try, so for lunch I'll have a nice tuna salad sandwich -- that's right, you Zone fuckers, with mayo -- and I think I'll wash it down with a nice prime rib smoothie. Mmmmmm.
WOD: 10 rounds for time of
10 wall ball @ 20 lbs
10 toes to bar
29:20 -- Slooooow. Alex suspects I did 12 rounds instead of 10. Fine -- that's my excuse.
Tuesday, July 21, 2009
I knew this was coming . . .
The reason I haven't been updating this p.o.s.? Because I have nothing but venom to spew.
It's the middle of summer, work is crushing me, my fun to "fun" ratio is all fucked up.
I just need to drag my ass to the gym, and then to the firm, and then keep repeating the cycle until it snows.
Everything will sort itself out when it snows . . .
Postscript:
The 20 rep squat/dead lift challenge continues. Yesterday I did the fourth round -- 20 squats at 120, 20 dead lifts at 160. Those numbers look so small, and yet they feel so very heavy.
It's the middle of summer, work is crushing me, my fun to "fun" ratio is all fucked up.
I just need to drag my ass to the gym, and then to the firm, and then keep repeating the cycle until it snows.
Everything will sort itself out when it snows . . .
Postscript:
The 20 rep squat/dead lift challenge continues. Yesterday I did the fourth round -- 20 squats at 120, 20 dead lifts at 160. Those numbers look so small, and yet they feel so very heavy.
Sunday, July 12, 2009
Maximizing Type I Fun.
I've been in a mental rut lately and I think I've finally figured out why: the ratio of Type II Fun to Type I Fun has been waaaay too high. Allow me to explain.
One of the seminal moments in my ill-fated infatuation with climbing was getting a poster autographed by Mark Twight, who wrote: It doesn't have to be fun to be "fun." Climbers know this well; skiers less so. As an aspiring skier who used to be an aspiring climber, I'm finely attuned to this distinction.
Fun in quotes -- Type II Fun -- is epitomized by The Wahsatch Steeplechase. I'm glad I did it. It was rewarding. It stressed me out and hurt like hell. It was "fun." Crossfit workouts fall into the same category, if they can be considered "fun" at all.
Fun without the quotes -- Type I Fun -- is epitomized by just about every day I ski Alta, or ski at all. They feel unabashedly good. They're life affirming. There is no need to qualify the experience.
There can be no Type I Fun without Type II Fun, especially for people like me who drive a desk for a living. If you chase having fun without committing to having some “fun,” you limit the scale of your future adventures and you may end up in the orthopedist’s office. Balance is important.
Lately, it's been a lot of "training" and not a lot of playing. It's time to even the scales a bit. Tinker with the ratio, if you will.
One of the seminal moments in my ill-fated infatuation with climbing was getting a poster autographed by Mark Twight, who wrote: It doesn't have to be fun to be "fun." Climbers know this well; skiers less so. As an aspiring skier who used to be an aspiring climber, I'm finely attuned to this distinction.
Fun in quotes -- Type II Fun -- is epitomized by The Wahsatch Steeplechase. I'm glad I did it. It was rewarding. It stressed me out and hurt like hell. It was "fun." Crossfit workouts fall into the same category, if they can be considered "fun" at all.
Fun without the quotes -- Type I Fun -- is epitomized by just about every day I ski Alta, or ski at all. They feel unabashedly good. They're life affirming. There is no need to qualify the experience.
There can be no Type I Fun without Type II Fun, especially for people like me who drive a desk for a living. If you chase having fun without committing to having some “fun,” you limit the scale of your future adventures and you may end up in the orthopedist’s office. Balance is important.
Lately, it's been a lot of "training" and not a lot of playing. It's time to even the scales a bit. Tinker with the ratio, if you will.
An Off Week in Review . . .
Looking back, I now realize that The Friday Beatdown of two Friday's ago -- The Scientist's gnarly creation -- nearly killed me. I wasn't right all week, and it showed.
Saturday:
Rode the Wolverine Ridge Loop with The Wee One. Took it easy because my legs were smoked from the effing wall ball.
Sunday:
The Wee One went for a trail run in Park City while I curled up in a Starbucks and tried to ignore how shredded my shoulders felt.
Monday:
An ill-advised weight day involving strict presses, push presses, and push jerks. My last set was 5 x OUCH!
Tuesday:
Ran a mental health lap around Liberty Park. Began icing my shoulders with frozen peas.
Wednesday:
Began the 20 squat challenge, which The Ant has altered to include dead lifts as well.
Back squats: 20 x 105 lbs
Dead lifts: 20 x 145 lbs
Continued icing my shoulders.
Thursday:
Rest day. Shoulders had stopped aching. Well, in that case . . .
The Friday Beatdown:
This one was my creation. Everybody got worked and no one got hurt. Mission accomplished.
Hawaii Five Forever: AMRAP in 55 minutes, plus one round, of
400m run
5 squat cleans @ 135lbs
Wall ball @ 20lbs
5 KB swings @ 70lbs
5 box jumps @ 36"
10 rounds in 1:05:57
Saturday:
I was getting back on track. The Wee One and I double-teamed a heavy pull up workout and split 120 penalty burpees. Then I kept rolling with the 20 rep challenge.
Back squats: 20 x 110 lbs
Dead lifts: 20 x 150 lbs
Saturday:
Rode the Wolverine Ridge Loop with The Wee One. Took it easy because my legs were smoked from the effing wall ball.
Sunday:
The Wee One went for a trail run in Park City while I curled up in a Starbucks and tried to ignore how shredded my shoulders felt.
Monday:
An ill-advised weight day involving strict presses, push presses, and push jerks. My last set was 5 x OUCH!
Tuesday:
Ran a mental health lap around Liberty Park. Began icing my shoulders with frozen peas.
Wednesday:
Began the 20 squat challenge, which The Ant has altered to include dead lifts as well.
Back squats: 20 x 105 lbs
Dead lifts: 20 x 145 lbs
Continued icing my shoulders.
Thursday:
Rest day. Shoulders had stopped aching. Well, in that case . . .
The Friday Beatdown:
This one was my creation. Everybody got worked and no one got hurt. Mission accomplished.
Hawaii Five Forever: AMRAP in 55 minutes, plus one round, of
400m run
5 squat cleans @ 135lbs
Wall ball @ 20lbs
5 KB swings @ 70lbs
5 box jumps @ 36"
10 rounds in 1:05:57
Saturday:
I was getting back on track. The Wee One and I double-teamed a heavy pull up workout and split 120 penalty burpees. Then I kept rolling with the 20 rep challenge.
Back squats: 20 x 110 lbs
Dead lifts: 20 x 150 lbs
Friday, July 3, 2009
Friday Beatdown.
The tradition continued with a particularly nasty creation by The Scientist. I haven't recovered yet -- I need to use two hands to drink my coffee -- but hey, that's what I signed up for.
WOD: Complete the following for time
100 KB swings @ 70lbs
75 wall balls @ 20lbs
50 box jumps @ 24 inches
25 push jerks @ 135lbs
50 AbMat situps
75 left leg lunges
100 jump rope singles
3000m row
100 jump rope singles
75 right leg lunges
50 AbMat situps
25 push jerks @ 135lbs
50 box jumps @ 24 inches
75 wall balls @ 20lbs
100 KB swings @ 70lbs
1 hour 50 minutes 4 seconds
WOD: Complete the following for time
100 KB swings @ 70lbs
75 wall balls @ 20lbs
50 box jumps @ 24 inches
25 push jerks @ 135lbs
50 AbMat situps
75 left leg lunges
100 jump rope singles
3000m row
100 jump rope singles
75 right leg lunges
50 AbMat situps
25 push jerks @ 135lbs
50 box jumps @ 24 inches
75 wall balls @ 20lbs
100 KB swings @ 70lbs
1 hour 50 minutes 4 seconds
Wednesday, July 1, 2009
Weight day, with a bonus.
Squat Cleans: Sets of one . .
115, 135, 155, 175, 180 (PR), 180, 185(M), 185(M)
Then
Row
10 x 100m, 30 seconds rest between efforts
Fastest row was 17.5, nothing slower than 20.0
115, 135, 155, 175, 180 (PR), 180, 185(M), 185(M)
Then
Row
10 x 100m, 30 seconds rest between efforts
Fastest row was 17.5, nothing slower than 20.0
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