February 2010
16 posts
Run
2.5 Kilometer run
finished in 12:47
1 mile split 7:42
Then (6) 50 meter sprints/runs, doing them as I could with rest
January 2010
18 posts
Boot Camp Day 2
I managed to get my ass out of bed and head to the gym for the 6:30 class. The difficultly has definitely increased since I missed the last 2. Lots and lot of squats and lunges on small platforms. Got a real good sweat going but I still feel silly going to a “class”.
Endurance Training
1 mile run in 7:24
5 rounds of
500 meter row
7 reps of 75# thruster
in 14:58
1 mile run in 9:32
nice long stretch
The thrusters quickly turned into front squat plus a push press. To pop the weight up with my hips would be too much stress on the shoulder when it gets fully overhead. Still a difficult movement combo-ed with rowing. I took my time in between the run and workout, no rush (yet).
Paleo-ish Day
2 hard boiled eggs
walnuts and almonds
pork chop with soycatash
ground beef with garlic
bag of broiled asparagus
couple handfuls of shredded coconut
I need to get to the store asap for some fruit and more meat.
25 Repetition Roulette Sandbag Workout
Make an 80# wood pellet sandbag at brooklyn prices in a brooklyn basement.
then 25 reps of the following:
burpee on the bag with a jump, then a 80# bag clean to the shoulder with 2 lunges
finished in 11:32
Took the easy way out skipping the overhead lunges. Looking forward to more bag workouts to toughen the hands and the soul.
finished with a sexual roasted chicken with fresh herbs and...
Work Break Workout
5x3 Hang Power Clean and Front Squat
#95
#115
#135
3 rounds
2 minute row
250 rope turns
50 situps
in 21:06
How can all the rowers be broken at the gym?
Food Today
Ground beef cooked in salsa verde from Trader Joes for dinner
Breakfast 3 eggs, spinach
nuts and an orange during the day
chicken sandwich, fries and mayo, diet coke, tootsie rolls for lunch
Sprints
(15) 50 meterish sprints at the track. Did them as I could, no time frame. Running on new shoes is much more comfortable then my old worn out Mizunos.
Paleo test
Today I ate pretty much paleo. I still had caffeine but not as much as I usually do. I definitely was experiencing carbohydrate withdrawal headaches that quickly went away as soon as I ate something. So this what I ate.
Blueberries, walnuts and almonds for breakfast
One cup of tea and one of coffee
orange, banana, larabar
walnuts and almonds
2 buffalo burgers and a bowl of mixed vegetables...
Boot Camp Day 1
Within the first 5 minutes I was coming up with plan to get my money back. I stuck through it and actually it wasn’t as bad as I thought. I got a half way descent sweat going, doing squats, pushups, jumping jacks and broadjumps. The instructor said she was going easy for the first class, hopefully she gets harder fast. I think I may have found a use for my body armor if the class...
Monday
I borrowed this one from last Saturday’s main Crossfit site.
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern...
Modified Helen or I want a sandbag too.
400 meter run on the treadmill
21 dumbbell swings #40
12 pushups
x3 in 10:25
25 back extensions
25 situps
25 kcal on the rower
x4 in 17:30
25 knees to elbows to finish
Get Toned
I spontaneously signed up for a “bootcamp” class today through the gym. 22 classes 2 days a week an hour a piece for 85 bucks, not bad. We’ll see how it goes, I still can’t believe I did it. It will hopefully be a nice addition to my program this winter and early spring. They advertise lot of squats and pushups. Time to get more lycra.
Run
Thrusters 5x5
65
85
105
115 (3)
My shoulder held me up from doing anymore. Stabilizing the weight above my head didn’t feel solid at all, so I stopped.
5k or 25 laps around the track
m1 8:04
m2 8:39
m3 8:49
finish 26:38
It is a miracle I was even able to remember what lap I was on. I usually screw up an 8 lap count. I think I may get one of those cheap...
The gym is still very crowded
Deadlift
135 x5
155 x5
175 x5
5 rounds
20 box jumps (height about 3 ” above my knee)
10 burpees (without the clap)
in 12:52
10 minutes on the bike to cool down
I’ve been wanting to do Helen for a week, but I can’t get near treadmill or even a rower, soon hopefully.
Resolution Gym
1st we did 4x5 Hang Power Clean
95, 115, 125, 135
Felt good, anger surpassed my fear of f-ing my back up on the last few reps.
Then we did 12.11.10.9.8.7.6.5.4.3.2.1 of following circuit
75# SDHP
(2) 25# dumbbell squat cleans
pushups
managed 27:11
I originally planned on 10…1 but I thought it would be too easy, very, very wrong. The cleans were vicious because I squatted yesterday,...
Back from the sickness.
Started with back squats
135x5
185x5
Then to 3 rounds of
10 vups
10 knee hugs
Then to 5 rounds of
500 meter row
2:00 minutes of rope turns
The last took 9:45.
Good intro work, been a long time.
Food today
2 quesadillas with salsa verde (1:00am after work)
2 chobani yogurts
1 banana
2 peanut butter and jelly sandwiches
alot of ground beef with spinach and cheese tortellini
working...
Food Today
2 slices of toast with jam
2 fried eggs
2 glasses of water
2 large cups of coffee
peanut butter and jelly sandwich
1 organic pizza small
glass of organic whole milk
Almost fully recovered from being sick since December. I may try the gym tomorrow.
Nutrition
Soon I’ll be doing another significant change in my eating habits. It will be paleo, Zone or ideally Paleo-Zone. But I’m not going to rush into it like I usually do, I’m doing some research first. I plan to get the equipment and food supplies while purging my kitchen of all food that I shouldn’t eat. In the next couple of weeks I’ll start some sort of system that...