Just a tiny little post today. Pretty happy with myself. Managed my 3 rounds of 500m runs with each run followed by 10 95lb clean squats in under 15 minutes. Not sure I could have done just the run before in that much time....
Sweated like a pig, had to walk a few steps (not too many really), was out of breath and loved every minute of it. *smile*
Wednesday, March 31, 2010
the Evil of Burpies and the Missing Teammates
OK, so its Wednesday morning, my wife and daughter just left to go back to Nova Scotia, and actually tomorrow I will go there too for the holiday weekend.
Today's blog is about yesterdays workout which was in honour of Coach Mikes 34th Birthday (than goodness he is not 50 yet). The workout consisted of 34 reps of various exercises (8 i think) bookended by 100 skips and 100 flutter kicks. Overall a push through it workout that leaves you wanting to quit. Of course, no two exercises makes me want to quit more than push ups and burpies. The push ups just seem to be my nemesis. Stringing 10 together into a smooth fluid motion seems to be as easy as solving an NP complete problem in quadratic time (OK, that's a math joke, but give me at least one). So 34 push ups - well lets just say that no matter how many times I mutter "I can do it" or Amy yells "push through it" I am mentally defeated before starting this one. I did manage to push through it of course, but at this time in a timed event I am at least one full set of 34 exercises behind everyone else in timing.
After the push ups - you guessed it - 34 burpies. OK now don't get me wrong, but burpies are just push ups in disguise with an additional humiliating move added in (the jump up and clap after each push up). To me its not mental defeat on this exercise, but shear hatred. I see no point in them and this is probably the one exercise that would actually be successful in stopping me becoming a regular member of the Crossfit program. Like many exercise routines they also use this move as "punishment" for saying "I CAN'T" and the punishment factor when I am trying to better myself also does not work for my personality type. My current plan is to keep going with Crossfit after the contest ends next weekend, but burpies could change that.
Well I made it through the routine in about 22 minutes (I really wish I had all my numbers written down) and then went on to the rest of my day (covered in sweat I might add).
A big negative for me this week is missing my team. So far I have always managed to work out at 6pm with most of my team mates from K100 Green team (winning team) even though it was not the best time for me. Well this week, since my wife and daughter were here I went at 4pm instead so worked out with a few regular members instead (and a few K100 Silver team members). Now don't get me wrong, thees guys are great but compared to my regular team members they don't have the desire to see me succeed. On the green team we all want each of us to do our best and make sure we all let each other know. Hopefully next week a few sessions with them will get me re-motivated.
ps: SFL weigh in tomorrow and I'm not excited. I have a feeling after the "weekend of birthday celebrations, friends and family" in which I really struggled to get the right mix of foods into me (way down on vegetable consumption) I will ac tally be up a pound (or two).... sad
pps: this 46 inch waist fat guy (well 44 - 46 depending on cut) is wearing his new jeans today - 38 inch waist.
Today's blog is about yesterdays workout which was in honour of Coach Mikes 34th Birthday (than goodness he is not 50 yet). The workout consisted of 34 reps of various exercises (8 i think) bookended by 100 skips and 100 flutter kicks. Overall a push through it workout that leaves you wanting to quit. Of course, no two exercises makes me want to quit more than push ups and burpies. The push ups just seem to be my nemesis. Stringing 10 together into a smooth fluid motion seems to be as easy as solving an NP complete problem in quadratic time (OK, that's a math joke, but give me at least one). So 34 push ups - well lets just say that no matter how many times I mutter "I can do it" or Amy yells "push through it" I am mentally defeated before starting this one. I did manage to push through it of course, but at this time in a timed event I am at least one full set of 34 exercises behind everyone else in timing.
After the push ups - you guessed it - 34 burpies. OK now don't get me wrong, but burpies are just push ups in disguise with an additional humiliating move added in (the jump up and clap after each push up). To me its not mental defeat on this exercise, but shear hatred. I see no point in them and this is probably the one exercise that would actually be successful in stopping me becoming a regular member of the Crossfit program. Like many exercise routines they also use this move as "punishment" for saying "I CAN'T" and the punishment factor when I am trying to better myself also does not work for my personality type. My current plan is to keep going with Crossfit after the contest ends next weekend, but burpies could change that.
Well I made it through the routine in about 22 minutes (I really wish I had all my numbers written down) and then went on to the rest of my day (covered in sweat I might add).
A big negative for me this week is missing my team. So far I have always managed to work out at 6pm with most of my team mates from K100 Green team (winning team) even though it was not the best time for me. Well this week, since my wife and daughter were here I went at 4pm instead so worked out with a few regular members instead (and a few K100 Silver team members). Now don't get me wrong, thees guys are great but compared to my regular team members they don't have the desire to see me succeed. On the green team we all want each of us to do our best and make sure we all let each other know. Hopefully next week a few sessions with them will get me re-motivated.
ps: SFL weigh in tomorrow and I'm not excited. I have a feeling after the "weekend of birthday celebrations, friends and family" in which I really struggled to get the right mix of foods into me (way down on vegetable consumption) I will ac tally be up a pound (or two).... sad
pps: this 46 inch waist fat guy (well 44 - 46 depending on cut) is wearing his new jeans today - 38 inch waist.
Tuesday, March 30, 2010
Friday March 26th and Monday March 29th
So had a great weekend this "last" weekend of March. Turns out the Resolution Solution contest will have one more week and that the final testing day will be April the 10th (a Saturday). I encourage anyone following the blog or just following the contest to pop a head in crossfit and encourage the listeners to win win win.
Fridays work out was deceptive. Looked challenging at first as the description was "row 500m as fast as you can - 3 reps for average time: in between rows work on double unders". However I am learning to fear the easy sounding ones. Turns out it was row 500m as BLOODY fast as you can and then do 30 double unders and 20 knees to elbows while the rest of the people there do their rowing. As soon as you are up to row again you need to have your in between work done because you go again.
So 150 double unders, 60 knees to elbows and 1500m of rowing at full pace.
This one exhausted my tank big time. My wife and daughter are in town this weekend, so they showed up and I have to admit when I was really empty with 150m to go in rowing, Dela yelling "go daddy go... go daddy go..." did help. My first row was 1:50. then 1:57 and then 2:02 for an average time of 1:57 (at least it was under 2:00 but not quite the 1:42 mike hinted I could do.)
Saturday I planned on going to the gym for a 6th day in a row, but time did not help on this one.
So Monday I was back in the Gym for a new week and a nice hard pace workout. Between kettle bell swings, push ups, SDHP's farmers walks and pistols it was a challenge. I recognize that push ups are by far my weakest exercise. Even pull ups seem to be coming but mentally I can not get around this push up block. Maybe one day....
Fridays work out was deceptive. Looked challenging at first as the description was "row 500m as fast as you can - 3 reps for average time: in between rows work on double unders". However I am learning to fear the easy sounding ones. Turns out it was row 500m as BLOODY fast as you can and then do 30 double unders and 20 knees to elbows while the rest of the people there do their rowing. As soon as you are up to row again you need to have your in between work done because you go again.
So 150 double unders, 60 knees to elbows and 1500m of rowing at full pace.
This one exhausted my tank big time. My wife and daughter are in town this weekend, so they showed up and I have to admit when I was really empty with 150m to go in rowing, Dela yelling "go daddy go... go daddy go..." did help. My first row was 1:50. then 1:57 and then 2:02 for an average time of 1:57 (at least it was under 2:00 but not quite the 1:42 mike hinted I could do.)
Saturday I planned on going to the gym for a 6th day in a row, but time did not help on this one.
So Monday I was back in the Gym for a new week and a nice hard pace workout. Between kettle bell swings, push ups, SDHP's farmers walks and pistols it was a challenge. I recognize that push ups are by far my weakest exercise. Even pull ups seem to be coming but mentally I can not get around this push up block. Maybe one day....
Friday, March 26, 2010
Thursday March 25th - Deadlifts and Double Unders
So not only did I lose 4.7 pounds this week (by going to Crossfit 5 days out of 7 and following the SFL meal plan) but Crossfit today was great.
It was deadlift/double unders day. This is the type of day I really enjoy as we learn about technique more than just push push push (don't get me wrong, there was lots of push in this one). The deadlift is basically lift up using only your legs a dumbbell (no-- not my older brother). The weight prescribed as a little high for new people, but Mike felt 135 pounds was a manageable level for us....
ummm.... Mike... 135 is a large number... but OK then....
So do 10 lifts, then do 150 skips with a skipping rope (each double under - rope under your feet twice per jump - counts as 3 skips). The repeat this 5 times. So I was very happy with my results today. I managed the 135 with very few issues (really focusing on technique) and did make it through the 750 skips with about 15 double unders thrown in --- 1 at a time except twice I managed two in a row. Worked up a good sweat doing this (sweat is weakness leaving the body) and felt good enough afterwards to try a 165 set of deadlifts which were tough, but I did manage.
So loving the fact that I seem to not only be getting slimmer and slimmer but stronger and stronger. I no longer cringe at pull ups (I still cringe at push ups) and really look forward to going to Crossfit everyday they are open.
Size wise... I am shrinking for sure. The two teaching jackets I bought to "just fit" in September when I started back at UNB Saint John now swim on me and to quote some of my students "wear like a robe". I was 60 inches around at my gut before and now I'm about 44-45. My waist has dropped about 4 inches now to the point where very soon I will have to break down and buy some new pants or risk the "fall down" even with belts.... Overall not a bad problem to have.
On top of this, SFL and Crossfit have really mentally made me realize its not hard to be healthy. I just have to want it. AND I DO. So I will be keeping this up until i get from my original weight of 260 (now 212) to a healthy weight of around 165-175.
Bring it on.
It was deadlift/double unders day. This is the type of day I really enjoy as we learn about technique more than just push push push (don't get me wrong, there was lots of push in this one). The deadlift is basically lift up using only your legs a dumbbell (no-- not my older brother). The weight prescribed as a little high for new people, but Mike felt 135 pounds was a manageable level for us....
ummm.... Mike... 135 is a large number... but OK then....
So do 10 lifts, then do 150 skips with a skipping rope (each double under - rope under your feet twice per jump - counts as 3 skips). The repeat this 5 times. So I was very happy with my results today. I managed the 135 with very few issues (really focusing on technique) and did make it through the 750 skips with about 15 double unders thrown in --- 1 at a time except twice I managed two in a row. Worked up a good sweat doing this (sweat is weakness leaving the body) and felt good enough afterwards to try a 165 set of deadlifts which were tough, but I did manage.
So loving the fact that I seem to not only be getting slimmer and slimmer but stronger and stronger. I no longer cringe at pull ups (I still cringe at push ups) and really look forward to going to Crossfit everyday they are open.
Size wise... I am shrinking for sure. The two teaching jackets I bought to "just fit" in September when I started back at UNB Saint John now swim on me and to quote some of my students "wear like a robe". I was 60 inches around at my gut before and now I'm about 44-45. My waist has dropped about 4 inches now to the point where very soon I will have to break down and buy some new pants or risk the "fall down" even with belts.... Overall not a bad problem to have.
On top of this, SFL and Crossfit have really mentally made me realize its not hard to be healthy. I just have to want it. AND I DO. So I will be keeping this up until i get from my original weight of 260 (now 212) to a healthy weight of around 165-175.
Bring it on.
Thursday, March 25, 2010
2 Days of Crossfit and Simply for Life Results
OK, so with only a week to go in the Resolution Solution contest, I have been very busy lately (not to mention the end of the University terms is approaching fast).
On Tuesday I went to Crossfit and the workout was probably one of my most rewarding. No it did not leave me gasping, or sore, but it left me feeling great about my accomplishments. The workout was about strength so involved clean squats (or something to that name effect) which means take a barbell with weights and 5 times lift it from ground into a squat, pause then stand up bringing the weight to your neck line. So the week before, in a similar lesson I had managed to lift 75 pounds which made me real happy. I had tried 85 but struggled. This day I managed not only the 85 pounds, but also to do 5 reps of 95 pounds.
the next day was FGB - fight gone bad named and designed around how you should feel after you exert the energy you would in an ultimate fighting match. There are 5 exercises set up - wall balls, sumo high pulls (or something to that name), box jumps, push presses and rowing. This workout is exactly 17 minutes. As soon as the clock starts, you start exercise number 1 counting how many reps you manage. Then as soon as the next minute hits, your move to the next exercise (and your minute is already going down in time). After 5 minutes (i.e. one of each exercise) you get a minute rest. Then "rinse and repeat" until you have done three rounds in total. The score is the total number of reps done where rowing counts as calories burned (the rower tells you this number). I scored 165 which I really don't know if that's respectable or not, but except for lowering the wall ball medicine ball weight from 20 pounds to 16 pounds to 10 pounds, I managed to do both other weight lifting components at the prescribed 85 pounds and the box jumps at the prescribed 24 inches.
I was beat afterwards of course, but also ecstatic about my willingness to do the prescribed numbers (mostly).
then this morning (Thursday) I weighed in and had lost 4.7 more pounds bringing my 7 week total to over 19 pounds. WOOO HOOOO
On Tuesday I went to Crossfit and the workout was probably one of my most rewarding. No it did not leave me gasping, or sore, but it left me feeling great about my accomplishments. The workout was about strength so involved clean squats (or something to that name effect) which means take a barbell with weights and 5 times lift it from ground into a squat, pause then stand up bringing the weight to your neck line. So the week before, in a similar lesson I had managed to lift 75 pounds which made me real happy. I had tried 85 but struggled. This day I managed not only the 85 pounds, but also to do 5 reps of 95 pounds.
the next day was FGB - fight gone bad named and designed around how you should feel after you exert the energy you would in an ultimate fighting match. There are 5 exercises set up - wall balls, sumo high pulls (or something to that name), box jumps, push presses and rowing. This workout is exactly 17 minutes. As soon as the clock starts, you start exercise number 1 counting how many reps you manage. Then as soon as the next minute hits, your move to the next exercise (and your minute is already going down in time). After 5 minutes (i.e. one of each exercise) you get a minute rest. Then "rinse and repeat" until you have done three rounds in total. The score is the total number of reps done where rowing counts as calories burned (the rower tells you this number). I scored 165 which I really don't know if that's respectable or not, but except for lowering the wall ball medicine ball weight from 20 pounds to 16 pounds to 10 pounds, I managed to do both other weight lifting components at the prescribed 85 pounds and the box jumps at the prescribed 24 inches.
I was beat afterwards of course, but also ecstatic about my willingness to do the prescribed numbers (mostly).
then this morning (Thursday) I weighed in and had lost 4.7 more pounds bringing my 7 week total to over 19 pounds. WOOO HOOOO
Tuesday, March 23, 2010
Widowmaker
OK, so sitting in your office, excited to go to Crossfit Saint john (www.crossfitsaintjohn.ca) and then seeing that the daily workout is called the WIDOWMAKER is not a great feeling.
The workout was in effect 300 reps of basic fundamentals. Overall a great idea but all in a row looked kinda tiring. then seeing people that normally blow my times out of the water post times like 44 minutes made me realize i might need a sleeping bag to finish this one before leaving the gym.
I have to admit a strong desire not to go to the gym once I saw what the workout entailed, but I really believe that the first "no go" is the hardest and then it get all too easy to keep it up. So despite some facebook humming and hawing, I went. three of the 5 Green team members did actually (and the other two wanted to go I am sure).
Thank Zeus (my new fav expression) that Mike was in a forgiving mood and only made us do one of two prescribed rounds (hence only 150 reps). I managed in 23ish minutes to do 10 handstand push ups, 20 box jumps, 30 pull ups, 40 sit ups, 50 double unders (OK, I substituted 150 single unders), 10 knees to elbows (in one hang), 20 dips, 30 burpies (OK, I subbed 30 50lb kettle bell swings due to an increasingly sore rib that keeps reoccurring for me), 40 sit ups (foot weighted) and 50 squats. Once again, thank the gods Mike agrees to only one round for us.
Well tonight's work out looks good too, so more tomorrow.
ps: had fun visiting steph at work on Saturday.. great t-shirt
Friday, March 19, 2010
5 Days in a row???? - Lots to blog about...
OK, so as the title says I managed 5 days in a row at Crossfit Saint John this week. And it was a hectic week. In my last blog I told you about the K100 sabotage/revenge. Well it was a great laugh for everyone involved actually. OK, lets go over what I have not told you about this week 9could be a long post)
Jay and Steph (and Deb - K100) asked me to be on the air Thursday and loving being the center of attention, of course I agree (this is probably not good for my out of control ego as I get my body and diet in check). This was actually asked on Tuesday when I was on the air with Nancy and on Wednesday morning when I delivered the cake Jay asked me to come up then for a bit (which I declined only because I had a bit of work to do before my 9:30 class that morning).
Cut to 12:30 , the Pizza.... still laughing about it
Cut to 4:00pm, I decided to go to the gym (3 days in a row that would make it) for a routine I knew was called Death by pull ups. I did okish at this workout but disappointed that I really believe i could have done better. You know 95% of this workout success is just frame of mind. Basically I managed minute by minute to increase my pull up ate to 8 pull ups in one minute. (1 in first, 2 more in second, 3 more in third.. get the drift). I failed epically on the 9th but did manage 9 after I was out in the 10th minute to prove to myself I could. The original sets 1 to 8 were on a 3 band but the overtime final 9 was on a 3+1 band. first time managing on just a 3 band at all.
Thursday morning I weighed in at SFL and had lost 4.3 pounds this week (I believe my best result yet) bringing my total SFL weight loss to 14.5 pounds and my total New Brunswick weight loss to 42.7 pounds.. WOWSERS
It was also at SFL that Bruce (my coach and the SFL owner/creator) scolded me for eating the Pizza. I said "well turn around is fair play and good sportsmanship said I must eat the pizza as the told me (and my class) that they ate some cake. THEY LIED. Turns out they did not eat a bite of cake (they will pay - but i have to admire their strategy) and instead gave it to Michelle for her Birthday (your welcome Michelle.... make them buy you something too for being re-gifters.. something EXPENSIVE)
So this did bother me quite a bit (its all good though) and drove me to go to the gym for 2 more sessions this week. THAT'S RIGHT 5 days in a row for Crossfit. Thursday was not that bad a workout (mentally i mean - physically challenging) but todays (Friday) had mentally beat before I even got there as it starts with 60 push ups which I hate. Well I made it through but I probably had the worst time in teh gym I often do) but I made it through. I even ran 2 laps today . On to next week
Jay and Steph (and Deb - K100) asked me to be on the air Thursday and loving being the center of attention, of course I agree (this is probably not good for my out of control ego as I get my body and diet in check). This was actually asked on Tuesday when I was on the air with Nancy and on Wednesday morning when I delivered the cake Jay asked me to come up then for a bit (which I declined only because I had a bit of work to do before my 9:30 class that morning).
Cut to 12:30 , the Pizza.... still laughing about it
Cut to 4:00pm, I decided to go to the gym (3 days in a row that would make it) for a routine I knew was called Death by pull ups. I did okish at this workout but disappointed that I really believe i could have done better. You know 95% of this workout success is just frame of mind. Basically I managed minute by minute to increase my pull up ate to 8 pull ups in one minute. (1 in first, 2 more in second, 3 more in third.. get the drift). I failed epically on the 9th but did manage 9 after I was out in the 10th minute to prove to myself I could. The original sets 1 to 8 were on a 3 band but the overtime final 9 was on a 3+1 band. first time managing on just a 3 band at all.
Thursday morning I weighed in at SFL and had lost 4.3 pounds this week (I believe my best result yet) bringing my total SFL weight loss to 14.5 pounds and my total New Brunswick weight loss to 42.7 pounds.. WOWSERS
It was also at SFL that Bruce (my coach and the SFL owner/creator) scolded me for eating the Pizza. I said "well turn around is fair play and good sportsmanship said I must eat the pizza as the told me (and my class) that they ate some cake. THEY LIED. Turns out they did not eat a bite of cake (they will pay - but i have to admire their strategy) and instead gave it to Michelle for her Birthday (your welcome Michelle.... make them buy you something too for being re-gifters.. something EXPENSIVE)
So this did bother me quite a bit (its all good though) and drove me to go to the gym for 2 more sessions this week. THAT'S RIGHT 5 days in a row for Crossfit. Thursday was not that bad a workout (mentally i mean - physically challenging) but todays (Friday) had mentally beat before I even got there as it starts with 60 push ups which I hate. Well I made it through but I probably had the worst time in teh gym I often do) but I made it through. I even ran 2 laps today . On to next week
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