Yup. Day 32 today. Wow.
I've accumulated 81.43 miles in these 31 days, previous. Tonight will be another day to log in. I feel good, no major aches like I used to have when training for the SVHM in the two previous years. The only problem is that I haven't run any real distances during these runs.
I've been running a brutal (for me) trail near work. Lots of terrain changes, sandy, long and steep hills, etc . . . and my times on it have been kind of improving on it. I have noticed that my times on the flats have gotten better, but . . .
I suck at flats.
I'm not sucking wind or anything when running them, it's just that my legs don't do well. I guess it's because it's the same set of muscle groups working for longer periods of time on the flats. And seeing that the SVMH is MOSTLY flats, I'm going to have to start working on that. Damn.
I'm going to try something beginning tonight. I've heard anecdotes of Crossfit people never having run long distances using Crossfit to train for a Half. So I'm going to attempt something similar. I'd like to incorporate my trail run with Crossfit.
Seeing as I'm pretty well beat up after my run, that should mean I've got a pretty good warm-up in, right? So . . . I'm going to take a 45lb plate with me to the trail and use it for some simple Crossfit workovers. Like a modified Fran or something. I'll get my post stretch in first then get to work. Hopefully I don't look like a TOTAL doofus killing myself out there.
I know I'll be able to do it, too. By the end of the run, I'm pretty well spent. But after the stretches and a bit of a rest as I'm walking back down the hill to my car, I feel as if I can go again. I'm hoping to get to work after that. Though where the hell I'm gonna stash a 45lb plate while I'm running is going to be a bit of a problem. I don't wanna imagine running with that plate.
Though I could probably strap it to my back . . . hmm.
GD
too lazy to check. run smiley :)
Formerly of experiences of Ubuntu n00bism. Now random postings on learning barefoot form.
Thursday, July 05, 2012
Monday, July 02, 2012
Two more days :)
And I've accumulated 74 miles to date. I wanted to be further along in mileage but I think being a overweight bastard doesn't help recovery as quickly. I know I was feeling ok this last week, but beginning Thursday evening, I was feeling a bit off. Friday and Saturday went great as far as the run was concerned, but post-run . . . not so much.
I'm beginning to suspect that I do need my fish oil. I haven't been taking any for about three weeks. I'll have to pick some up again. I've been eating half decently, and my appetite has changed. I'm not digging the carb loaded stuff like I used to before all this extra running. Proteins, veggies, fruit . . . I've been trying to be a bit smarter this time around.
But beer will always be there. But the craving has been only a bottle a night so far. Arrogant Bastard Oaked! Awesome. Looooove this stuff. I had been on an IPA kick (Stone Ruination), but ABOaked has been hitting the spot wonderfully post-run. Usually when sitting back before crashing for the night, reading.
I'm still feeling kind of blah right now, but that usually goes away during the run. Maybe it's a bug, who knows. All I know is beginning Wednesday, I'm starting up Crossfit again and I can't wait!
GD
p.s.
run smiley :)
I'm beginning to suspect that I do need my fish oil. I haven't been taking any for about three weeks. I'll have to pick some up again. I've been eating half decently, and my appetite has changed. I'm not digging the carb loaded stuff like I used to before all this extra running. Proteins, veggies, fruit . . . I've been trying to be a bit smarter this time around.
But beer will always be there. But the craving has been only a bottle a night so far. Arrogant Bastard Oaked! Awesome. Looooove this stuff. I had been on an IPA kick (Stone Ruination), but ABOaked has been hitting the spot wonderfully post-run. Usually when sitting back before crashing for the night, reading.
I'm still feeling kind of blah right now, but that usually goes away during the run. Maybe it's a bug, who knows. All I know is beginning Wednesday, I'm starting up Crossfit again and I can't wait!
GD
p.s.
run smiley :)
Wednesday, June 27, 2012
Today marks 24
. . . and though that run still isn't easy, I keep improving on time. Monday was a dog of a run. I felt like I was dragging someone else with me, it was so hard. But as hard as it was, I was able to improve my time somewhat compared to the previous run there. But what I think dragged me down was my shoes. I bought a pair of Yanks. They are supposed to help in keeping your shoes on without having to tie them all the time. They're elastic, bungee laces. I can see how they may help other people, but I need my shoes LOOSE!
Like so:
Those are my really well worn Merrell Trail Gloves. I love the lacing system on those. Really adjustable, and I can have them loose and comfortable. As you can see, I tied knots onto the laces ends. Perfect. The only reason I don't use them on the trail is that the sole is worn enough . . . sorry that's a load of bull. I just wanted a newer pair of shoes. I use these at work in the lab. I have a pair of Redwing boots that I bought a year ago that still look new cause I use those only when I have to.
If there is any constriction on the top of my foot, it annoys the shit outta me. It feels as if my foot is always flexing or something. It works harder than it should and I can't relax on my run. I really tried to get the Yanks to work, but alas . . . they were not long enough to satisfy my requirements for a comfortably loose shoe. The original laces were also not long enough to tie. That's why I went with the Yanks. So what were my choices if the Yanks didn't work nor the original laces?
I stuck with the original laces . . . with a bit of a modification:
These are my newish Merrell Road Gloves . . . with added zip ties :D
Yesterdays run was the first relatively comfortable run where I wasn't pissed at my shoes, just the trail. I wish it had the same lacing system as the Trail Gloves, but I made do. I still tied the lace ends but they were a bit too long, hence the zip ties. Perfect.
My times on this trail are all OVER the place. Some days are good, others not so much. I'll say the bad days are due to the shoes being too tight. The good days prior to the lace fix, were due to having been wearing my Vibram Bikilas. Those are always comfy.
I'm feeling a relaxed kind of tired today. It shouldn't hold me back on my run. I'm looking forward to a good one.
GD
p.s.
too lazy to check. run smiley :)
Like so:
Those are my really well worn Merrell Trail Gloves. I love the lacing system on those. Really adjustable, and I can have them loose and comfortable. As you can see, I tied knots onto the laces ends. Perfect. The only reason I don't use them on the trail is that the sole is worn enough . . . sorry that's a load of bull. I just wanted a newer pair of shoes. I use these at work in the lab. I have a pair of Redwing boots that I bought a year ago that still look new cause I use those only when I have to.
If there is any constriction on the top of my foot, it annoys the shit outta me. It feels as if my foot is always flexing or something. It works harder than it should and I can't relax on my run. I really tried to get the Yanks to work, but alas . . . they were not long enough to satisfy my requirements for a comfortably loose shoe. The original laces were also not long enough to tie. That's why I went with the Yanks. So what were my choices if the Yanks didn't work nor the original laces?
I stuck with the original laces . . . with a bit of a modification:
These are my newish Merrell Road Gloves . . . with added zip ties :D
Yesterdays run was the first relatively comfortable run where I wasn't pissed at my shoes, just the trail. I wish it had the same lacing system as the Trail Gloves, but I made do. I still tied the lace ends but they were a bit too long, hence the zip ties. Perfect.
My times on this trail are all OVER the place. Some days are good, others not so much. I'll say the bad days are due to the shoes being too tight. The good days prior to the lace fix, were due to having been wearing my Vibram Bikilas. Those are always comfy.
I'm feeling a relaxed kind of tired today. It shouldn't hold me back on my run. I'm looking forward to a good one.
GD
p.s.
too lazy to check. run smiley :)
Monday, June 25, 2012
22 days into 30 day running challenge
So I'm looking at my calendar this morning and I notice that Day 30 ends on July 3rd and I've been wondering what I'm going to do.
I think I'm going to continue . . . kinda. What I mean is that I miss lifting mass. I was noticing improvement when I was doing Crossfit and I'd really love to incorporate that into my running again. Do CF one day and run the next. That could be my next 30 day challenge. Or just a lifestyle change.
I was expecting to hurt a lot more than I am. As a matter of fact, I believe I'm hurting less than if I'd gone full out with the recommended training of one day on, one day off. Of course, the training also recommends doing SOME cross-training on those OFF days and increasing mileage on the ON days.
My gauge of improvement is how well I'm doing on those hills at Manzanita Park. How far up can I go before I have to stop and walk. They're bitchin', killer hills with a sand pit right before most of 'em. The hills here in Prunedale are sandy because they used to be under water eons ago. Prunedale's at about 100 feet in elevation and Manzanita Park is about 200 feet. It's not that high up from sea level. There are certain parts here in Prunedale where you can just see the ocean between hills, so we're not that far from it. If one goes digging through around here, you can still find seashells. Pretty cool.
So . . . anyway . . . for the morning of the 4th of July, I'll be beginning Crossfit once again. I believe the inaugural CF workout will be Fran. I wanna see if I can improve on my time. I don't know what it is off the top of my head but it was over 15 minutes. Hopefully I've made some improvement in stamina.
I've run a bit over 55 miles so far. I was hoping to get near 100, but it doesn't look that way. If I continue with what I've been posting up, I'll have added another 20 miles by the end of this week. So by day 30 I could be close to 90 miles. I'd like to break 100, but that means really pushing myself and cranking up the daily miles. I'd have to average 5 miles a day . . . oof. Maybe do the 4 during the week and do longer weekend runs. We'll see.
GD
p.s.
too lazy to check. run smiley :)
I think I'm going to continue . . . kinda. What I mean is that I miss lifting mass. I was noticing improvement when I was doing Crossfit and I'd really love to incorporate that into my running again. Do CF one day and run the next. That could be my next 30 day challenge. Or just a lifestyle change.
I was expecting to hurt a lot more than I am. As a matter of fact, I believe I'm hurting less than if I'd gone full out with the recommended training of one day on, one day off. Of course, the training also recommends doing SOME cross-training on those OFF days and increasing mileage on the ON days.
My gauge of improvement is how well I'm doing on those hills at Manzanita Park. How far up can I go before I have to stop and walk. They're bitchin', killer hills with a sand pit right before most of 'em. The hills here in Prunedale are sandy because they used to be under water eons ago. Prunedale's at about 100 feet in elevation and Manzanita Park is about 200 feet. It's not that high up from sea level. There are certain parts here in Prunedale where you can just see the ocean between hills, so we're not that far from it. If one goes digging through around here, you can still find seashells. Pretty cool.
So . . . anyway . . . for the morning of the 4th of July, I'll be beginning Crossfit once again. I believe the inaugural CF workout will be Fran. I wanna see if I can improve on my time. I don't know what it is off the top of my head but it was over 15 minutes. Hopefully I've made some improvement in stamina.
I've run a bit over 55 miles so far. I was hoping to get near 100, but it doesn't look that way. If I continue with what I've been posting up, I'll have added another 20 miles by the end of this week. So by day 30 I could be close to 90 miles. I'd like to break 100, but that means really pushing myself and cranking up the daily miles. I'd have to average 5 miles a day . . . oof. Maybe do the 4 during the week and do longer weekend runs. We'll see.
GD
p.s.
too lazy to check. run smiley :)
Friday, June 22, 2012
Tonight should be Day 19
And along with it, I'll have broken through 50 accumulated miles since this weird endeavor began.
I still cannot explain to myself why I'm continuing with this. I've not had these kind of masochistic tendencies since I was in high school. I start out ok and then on come the stinkin' hills! They are a BEAR!
For Manzanita Park, you start out going down hill for a while. It's a decent warm-up, and then you gotta make it back up! Well, by then I'm drenched and the legs are starting the feel it. Now I've gotta climb back up the hill?!!! Ugh!
And to make me feel even better, you've got the CX team out there running up the hill . . . chatting away like it no thing. Bastards. OH! And the cherry topper, little league soccer players right behind them laughing and chatting! FUCKING bastards!
So whenever I come up on a walker (not Walking Dead walkers, enjoying the day walkers) I tell them they still have a LOOOOONG way to go uphill . . . to discourage them. So they can go back to being potatoes.
Not really. But I really want to . . . sometimes.
I say the "Good job", moral support thing. I know there have been times when I'm draggin' ass and then someone comes along says that and it reminds me to keep pushing. Gotta "Pay it forward" and all that.
I'll be going for four tonight.
To the Pain!
"It means I leave you in anguish, wallowing in freakish misery forever."
GD
p.s.
to lazy to check. run smiley :)
I still cannot explain to myself why I'm continuing with this. I've not had these kind of masochistic tendencies since I was in high school. I start out ok and then on come the stinkin' hills! They are a BEAR!
For Manzanita Park, you start out going down hill for a while. It's a decent warm-up, and then you gotta make it back up! Well, by then I'm drenched and the legs are starting the feel it. Now I've gotta climb back up the hill?!!! Ugh!
And to make me feel even better, you've got the CX team out there running up the hill . . . chatting away like it no thing. Bastards. OH! And the cherry topper, little league soccer players right behind them laughing and chatting! FUCKING bastards!
So whenever I come up on a walker (not Walking Dead walkers, enjoying the day walkers) I tell them they still have a LOOOOONG way to go uphill . . . to discourage them. So they can go back to being potatoes.
Not really. But I really want to . . . sometimes.
I say the "Good job", moral support thing. I know there have been times when I'm draggin' ass and then someone comes along says that and it reminds me to keep pushing. Gotta "Pay it forward" and all that.
I'll be going for four tonight.
To the Pain!
"It means I leave you in anguish, wallowing in freakish misery forever."
GD
p.s.
to lazy to check. run smiley :)
Tuesday, June 19, 2012
I've gone 15 days!
The mileage for those days aren't any big deal, but for ME to say that I've gone 15 days straight of running some amount of distance greater than a mile . . . awesome.
I had started running flats for the first nine days. It's the trail by the Toro Estates. It's one of those ninja trails because it fools you into thinking you're running a level trail. But you're not! It's a very slight rise in elevation of about 45 feet. It doesn't sound like much, but I always thought the run back was much easier. Now I know why.
I started running Manzanita Park Last Wednesday. I'd heard there was a trail there last year but because I was a chicken-shit and didn't want to run it solo at first, I never went. But I'd been wanting to try another trail for a while. Toro Park is cool and all, but it's kinda out of the way for me. It takes about 20 minutes to get there because I've gotta go through town and there is no straight shot through.
Manzanita Park is on the way home from work. Because I work on a mushroom farm, it was built on an old Foster Farms poultry farm. Because it was a poultry farm, it was built in the middle of Prune-tucky (Prunedale, CA). Nice hills and valleys to prevent chicken shit (and now mushroom compost) from annoying neighbors.
Manzanita Park is a county park that is used by youth athletic leagues. They have baseball, softball, soccer and even BMX races there. They have batting cages on-site, too. And one neat-o running/hiking trail.
This is what I ran last night after work:
http://j.mp/Kws2NW
What I did to mark the 4 miler is take my phone with me to and used the Runmeter app to log the run. As I reached the 2-mile mark I was looking for a landmark I could use. When I did get to the 2nd mile, there was a convenient lone tree off to the side to use as a landmark and headed back the way I came. I could complete the loop for an under 3 mile run, but for this week I'm going to attempt to keep with the 4-miler.
My legs were bugging me, but I think it was because the shoes I was wearing. They're fine for the "shorter" run, but I was getting beat up and it was because I couldn't get comfortable in my shoes. They're relatively new and on flats, they're fine. But with this more challenging trail, my feet need to be free! I'll be using my VFF Bikilas today and from now on for Manzanita.
I'll tell you what though, after my first couple of runs there, my calves were aching! They haven't ached like that since I began running in minimalist shoes. The funny thing is that while I'm churning through the trail, I'm hating life and wondering what the hell I'm doing when I could be at home enjoying a beer. But after the run . . . SEVERAL MINUTES AFTER . . . I'm so glad I did it. It's not really about the accomplishment, it's more like the stinkin endorphins have finally kicked in!
Why the hell couldn't they kick in while running!
GD
p.s.
too pissed to check. run smiley :)
I had started running flats for the first nine days. It's the trail by the Toro Estates. It's one of those ninja trails because it fools you into thinking you're running a level trail. But you're not! It's a very slight rise in elevation of about 45 feet. It doesn't sound like much, but I always thought the run back was much easier. Now I know why.
I started running Manzanita Park Last Wednesday. I'd heard there was a trail there last year but because I was a chicken-shit and didn't want to run it solo at first, I never went. But I'd been wanting to try another trail for a while. Toro Park is cool and all, but it's kinda out of the way for me. It takes about 20 minutes to get there because I've gotta go through town and there is no straight shot through.
Manzanita Park is on the way home from work. Because I work on a mushroom farm, it was built on an old Foster Farms poultry farm. Because it was a poultry farm, it was built in the middle of Prune-tucky (Prunedale, CA). Nice hills and valleys to prevent chicken shit (and now mushroom compost) from annoying neighbors.
Manzanita Park is a county park that is used by youth athletic leagues. They have baseball, softball, soccer and even BMX races there. They have batting cages on-site, too. And one neat-o running/hiking trail.
This is what I ran last night after work:
http://j.mp/Kws2NW
What I did to mark the 4 miler is take my phone with me to and used the Runmeter app to log the run. As I reached the 2-mile mark I was looking for a landmark I could use. When I did get to the 2nd mile, there was a convenient lone tree off to the side to use as a landmark and headed back the way I came. I could complete the loop for an under 3 mile run, but for this week I'm going to attempt to keep with the 4-miler.
My legs were bugging me, but I think it was because the shoes I was wearing. They're fine for the "shorter" run, but I was getting beat up and it was because I couldn't get comfortable in my shoes. They're relatively new and on flats, they're fine. But with this more challenging trail, my feet need to be free! I'll be using my VFF Bikilas today and from now on for Manzanita.
I'll tell you what though, after my first couple of runs there, my calves were aching! They haven't ached like that since I began running in minimalist shoes. The funny thing is that while I'm churning through the trail, I'm hating life and wondering what the hell I'm doing when I could be at home enjoying a beer. But after the run . . . SEVERAL MINUTES AFTER . . . I'm so glad I did it. It's not really about the accomplishment, it's more like the stinkin endorphins have finally kicked in!
Why the hell couldn't they kick in while running!
GD
p.s.
too pissed to check. run smiley :)
Wednesday, June 13, 2012
Today could be Number 10
Last week I read a post that inspired me to accept a challenge put forth by the blogger. The challenge was to run at least a mile everyday for 30 days.
Today's run could be run number ten! And so far I've kept with running more than a mile a day. And it hasn't been that difficult. I'll admit some days I just didn't want to go, but after the run my mood had been lifted and felt MUCH better. Those days have been the reason for me to continue on this challenge. I just let go . . . and go.
The little bit of miles rack up and last week I cranked out about 18 miles. Not bad, but I'd love to do better. I know what I've got to do to improve, but it'll be a bit before I can make some of those changes. I hope to start this weekend, if things don't go to shit again.
So far the one major improvement I've noticed has been I've been sleeping the sleep of the dead. No more waking up several times a night, tossing and turning. Drawback? I can't seem to wake up the hour earlier so I can go for my run and do my crossfit workovers in the evening. That's going to have to be one of the changes I need to make. That one's going to be difficult.
Legs have been feeling better as well. I'm still working out running form, even though I thought I was good. Nope. I've got to learn to relax. Every time I ask myself if I'm relaxed, I notice I'm not. It's hard to be relaxed when running, but it's doable. It's just minute changes, but they are noticeable.
I'm looking forward to tonights run. I'm thinking it's time to push for four miles . . .
GD
p.s.
too lazy to check. run smiley :)
Today's run could be run number ten! And so far I've kept with running more than a mile a day. And it hasn't been that difficult. I'll admit some days I just didn't want to go, but after the run my mood had been lifted and felt MUCH better. Those days have been the reason for me to continue on this challenge. I just let go . . . and go.
The little bit of miles rack up and last week I cranked out about 18 miles. Not bad, but I'd love to do better. I know what I've got to do to improve, but it'll be a bit before I can make some of those changes. I hope to start this weekend, if things don't go to shit again.
So far the one major improvement I've noticed has been I've been sleeping the sleep of the dead. No more waking up several times a night, tossing and turning. Drawback? I can't seem to wake up the hour earlier so I can go for my run and do my crossfit workovers in the evening. That's going to have to be one of the changes I need to make. That one's going to be difficult.
Legs have been feeling better as well. I'm still working out running form, even though I thought I was good. Nope. I've got to learn to relax. Every time I ask myself if I'm relaxed, I notice I'm not. It's hard to be relaxed when running, but it's doable. It's just minute changes, but they are noticeable.
I'm looking forward to tonights run. I'm thinking it's time to push for four miles . . .
GD
p.s.
too lazy to check. run smiley :)
Thursday, June 07, 2012
Not dead. On hiatus.
I was on a 10 day exercise hiatus. Crap too deep to get into, but . . . I'M BACK!
I began on Monday with my usual under 3-miler at the Toro Estates. I NEEDED to get out there. I'd been needing to get out and do something for the last couple of weeks and I finally went. I felt ok.
The next day (Tuesday) I was checking out the blog-roll and Trisha Reeves of [barefoot] Monologues had this posting about a running challenge being done by a friend of hers who was first inspired by a challenge proposed by Jason Robillard of Barefoot Running University. Sorry about all the links but I figured someone might want to know if I'm making this shit up.
ANYWAY . . .
The challenge was to run AT LEAST one mile every day for 30 days . . . or longer. Trisha's friend was just about to reach 120 days straight. She says it's helped him get strong enough to complete an Ultra with very few runs longer than 10 miles! When I read the that, I was dumbfounded. I was like, "CRAP! That sounds reasonable! Running 30 days straight shouldn't sound reasonable!"
But if you ONLY have to run AT LEAST 1 mile a day . . . that's reasonable. Everyone has AT LEAST 15 minutes of time to kill (p.s. I don't run 15 minute miles . . . just sayin').
So far, I've stuck with my regular trail run of 2.68 miles since Monday. That's a tad over 8 miles over the last three days. Tonight will be my 4th day of the challenge and I'm not hurting. The legs have been tad stiff after Monday's run, but I think that was because of the unintended hiatus (I was a total potato).
The only problem I see is how I'm going to incorporate some Crossfit workovers into this. Right now, my plan is to run 5 to 6 miles on both Saturday and Sunday. I'm thinking run in the morning and do a good workover in the evening. But I want to do some workovers during the week, too.
I think I may have to finally turn into one of those annoying morning people and get up at the ungodly hour of 6am for a run . . . ugh.
GD
p.s.
too lazy to check. run smiley :)
I began on Monday with my usual under 3-miler at the Toro Estates. I NEEDED to get out there. I'd been needing to get out and do something for the last couple of weeks and I finally went. I felt ok.
The next day (Tuesday) I was checking out the blog-roll and Trisha Reeves of [barefoot] Monologues had this posting about a running challenge being done by a friend of hers who was first inspired by a challenge proposed by Jason Robillard of Barefoot Running University. Sorry about all the links but I figured someone might want to know if I'm making this shit up.
ANYWAY . . .
The challenge was to run AT LEAST one mile every day for 30 days . . . or longer. Trisha's friend was just about to reach 120 days straight. She says it's helped him get strong enough to complete an Ultra with very few runs longer than 10 miles! When I read the that, I was dumbfounded. I was like, "CRAP! That sounds reasonable! Running 30 days straight shouldn't sound reasonable!"
But if you ONLY have to run AT LEAST 1 mile a day . . . that's reasonable. Everyone has AT LEAST 15 minutes of time to kill (p.s. I don't run 15 minute miles . . . just sayin').
So far, I've stuck with my regular trail run of 2.68 miles since Monday. That's a tad over 8 miles over the last three days. Tonight will be my 4th day of the challenge and I'm not hurting. The legs have been tad stiff after Monday's run, but I think that was because of the unintended hiatus (I was a total potato).
The only problem I see is how I'm going to incorporate some Crossfit workovers into this. Right now, my plan is to run 5 to 6 miles on both Saturday and Sunday. I'm thinking run in the morning and do a good workover in the evening. But I want to do some workovers during the week, too.
I think I may have to finally turn into one of those annoying morning people and get up at the ungodly hour of 6am for a run . . . ugh.
GD
p.s.
too lazy to check. run smiley :)
Tuesday, May 22, 2012
What the hell is a barbell complex?!
Well, I learned what it is and I hope I don't have to do it again anytime soon!
This weekend I didn't do anything for my well-being. I just ate bad food . . . but at least I wasn't overdoing it. So I guess that kinda counts . . . ?
I was itchin' to do something yesterday and I felt like doing some Crossfit. I checked out the local Crossfit website (Crossfit Ranch) and saw their workout posted for the day:
5x3 tempo back squat @70% (135lbs)
(smooth descent, hold at bottom for 3 whole seconds then fire up)
Run 400m
3 rounds of the BB complex (BBC)-
5 Deadlifts 85#
5 Hang Power Cleans 85#
5 Push Jerks 85#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
After the warmup (about 10 minutes), I rested a couple of minutes and started the workover. The back squats were difficult. Especially because I had to hold the squat at the bottom for those three seconds . . . and then try to explode up?!!! Ugh! My legs weren't necessarily gone,but they were pretty close to it when I got back from what I used to think was a relatively short 400 meter run!
The deadlifts felt good, the HPC's started out good and the PJ's were beginning to wear . . . in the first round. The next two were a friggin' fight. The run sucked so bad the neighbors (who are awesome cause they work on really cool jacked-up Jeeps) were looking concerned.
When I got back, I took a few seconds to attempt to catch my breath and started up the next two rounds of the BBC. I've never really worked with the HPC before, just some practice with the Burgener Warm-up. I can tell you, I will definitely be using the Burgener Warm-up every friggin' day! My form was all over the place! I had to mentally check myself way too often that the bar stayed in a vertical line over my feet when popping the bar up and that I bent my elbows to get it to my shoulders. And my shoulders were burning when doing the push-jerk. IT WAS ONLY 85 POUNDS!
And then to run again, except the neighbors were smirking this time . . . jerks. I completed the last round at 14:33 mark. I took a while to get my breath back, which I felt was TOTALLY unjustified! I can run three stinkin' miles non-stop damn it! WTF!
And when I was running . . . Oh! I wasn't running. I was clomping like the fat guy I am! I had to remember to keep my head up and lead with my chest . . . which I usually did in the last half of each 400m run.
I'm only looking forward to tonight's run because I don't have to think about that workover. Shoulders are sore which only means it's gonna be bad tomorrow. Can't wait.
GD
p.s.
ugh! run smiley :)
This weekend I didn't do anything for my well-being. I just ate bad food . . . but at least I wasn't overdoing it. So I guess that kinda counts . . . ?
I was itchin' to do something yesterday and I felt like doing some Crossfit. I checked out the local Crossfit website (Crossfit Ranch) and saw their workout posted for the day:
5x3 tempo back squat @70% (135lbs)
(smooth descent, hold at bottom for 3 whole seconds then fire up)
Run 400m
3 rounds of the BB complex (BBC)-
5 Deadlifts 85#
5 Hang Power Cleans 85#
5 Push Jerks 85#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
After the warmup (about 10 minutes), I rested a couple of minutes and started the workover. The back squats were difficult. Especially because I had to hold the squat at the bottom for those three seconds . . . and then try to explode up?!!! Ugh! My legs weren't necessarily gone,but they were pretty close to it when I got back from what I used to think was a relatively short 400 meter run!
The deadlifts felt good, the HPC's started out good and the PJ's were beginning to wear . . . in the first round. The next two were a friggin' fight. The run sucked so bad the neighbors (who are awesome cause they work on really cool jacked-up Jeeps) were looking concerned.
When I got back, I took a few seconds to attempt to catch my breath and started up the next two rounds of the BBC. I've never really worked with the HPC before, just some practice with the Burgener Warm-up. I can tell you, I will definitely be using the Burgener Warm-up every friggin' day! My form was all over the place! I had to mentally check myself way too often that the bar stayed in a vertical line over my feet when popping the bar up and that I bent my elbows to get it to my shoulders. And my shoulders were burning when doing the push-jerk. IT WAS ONLY 85 POUNDS!
And then to run again, except the neighbors were smirking this time . . . jerks. I completed the last round at 14:33 mark. I took a while to get my breath back, which I felt was TOTALLY unjustified! I can run three stinkin' miles non-stop damn it! WTF!
And when I was running . . . Oh! I wasn't running. I was clomping like the fat guy I am! I had to remember to keep my head up and lead with my chest . . . which I usually did in the last half of each 400m run.
I'm only looking forward to tonight's run because I don't have to think about that workover. Shoulders are sore which only means it's gonna be bad tomorrow. Can't wait.
GD
p.s.
ugh! run smiley :)
Wednesday, May 16, 2012
A bit of catch up . . .
Monday after work I went for my usual run at the Toro Estates trail. Legs were feeling tight still and just couldn't get into it. But on the plus side, my time improved from the Saturday run . . . so I guess that's a good thing . . . ?
And yesterday . . . well yesterday was weird.
I went to my cousins place to help with being soccer mom. She needed help shuttling kids back home after their dance practice for the daughters sweet sixteen celebration. When I got back home, I didn't want to wait for my brother so I started my crossfit workover. I should tell you that he had said that he wanted to try it out. I agreed to help him with this.
My brother is 22 years old. You see him and you would agree that he's built like a brick shit-house. He's 5' 6" and weighs about 200 lbs. Most of it muscle. He's blocky. He's recently started to develop a gut. He goes to the gym and works with MASS! I don't do mass like he does, but I know how to move it without hurting myself if I have to.
He said he wanted to try doing Fran. Dumbass. Let me reintroduce Fran:
Fran, as I've explained before is using a 95 lb bar for Thrusters and kipping pull-ups. I can't kip or do a real pull-up yet. For the pull-up, I use a horizontal row making sure I engages the lats.
Anyway . . . I had already completed my warmup had started my modified Fran when I heard my brother arrive. Looked in the backyard and saw me dying and went to change into his workout gear. I was finishing my last set of thrusters when he and his friend came out and observed my workover.
I could barely speak when I finished and after about ten minutes, I finally started them on the warmup. Neither of them are AT ALL flexible. I had them trying the pass-throughs and even at the widest point on the bar (five foot bar) they could just get it behind their back without complaint.
Once those were done, they went through the warmup ok. Three sets of ten each of pvc bar overhead squats, push-ups, sit-ups, pull-ups and good mornings. Oh, wait. I had to teach them how to do a proper overhead squat.
When I showed them and asked them to do it, they kept coming up on the balls of their feet. NO! They found it difficult to stay on their heels when doing the squat. I could already foresee a problem when it came time to do Fran.
They elected to do a straight chin-up instead of the row or the kip. Because of the difficulty of them them learning to do a proper squat, they were working muscles that they weren't used to using so it took them some time to do it. Isaiah, my brothers friend, I can understand why he had problems. He doesn't work out and he's a mean ol' pot smoker. But he's rail thin. He's wiry! He's fairly strong and knows how to use his body. He works at a home depot doing a lot of manual labor stuff, like moving A LOT of cement bags. So he ain't exactly a wimp.
He was actually doing better with the squats than my brother. He was going all the way down and staying on his heels. Yeah, he would lift forward a bit, but for the most part he stayed where he was supposed to be at.
One thing I noticed is that my brother cheats. When doing the chin-up, I kept having to tell him to get a FULL extension. He wouldn't go all the way down. The same thing with the squats. He wouldn't or couldn't go all the way down. I kept telling him, "Your ass has to break parallel!"
And when I think back, he's been doing that with a lot of his weight lifting. When bench pressing, the bar doesn't go all the way to his chest. In other words, he's working out for the shape of the muscle instead of the funtionality. He looks big, but he walks around with bent arms.
If he keeps wanting to do this, I'm not sure how much he's going to like me. I'm going to be on his ass to do everything properly. I guess that'll help me out too. You know what they say, Learn by Teaching. This'll help me to keep these concepts fresh in my mind when I'm working out so I do them properly as well.
I think I'm running tonight after work. Feeling good and looking forward to it.
GD
p.s.
my time on fran was a little over seven minutes.
theirs was around 20 minutes.
p.p.s.
i'm a badass
p.p.p.s.
too lazy to check. run smiley :)
And yesterday . . . well yesterday was weird.
I went to my cousins place to help with being soccer mom. She needed help shuttling kids back home after their dance practice for the daughters sweet sixteen celebration. When I got back home, I didn't want to wait for my brother so I started my crossfit workover. I should tell you that he had said that he wanted to try it out. I agreed to help him with this.
My brother is 22 years old. You see him and you would agree that he's built like a brick shit-house. He's 5' 6" and weighs about 200 lbs. Most of it muscle. He's blocky. He's recently started to develop a gut. He goes to the gym and works with MASS! I don't do mass like he does, but I know how to move it without hurting myself if I have to.
He said he wanted to try doing Fran. Dumbass. Let me reintroduce Fran:
Fran, as I've explained before is using a 95 lb bar for Thrusters and kipping pull-ups. I can't kip or do a real pull-up yet. For the pull-up, I use a horizontal row making sure I engages the lats.
Anyway . . . I had already completed my warmup had started my modified Fran when I heard my brother arrive. Looked in the backyard and saw me dying and went to change into his workout gear. I was finishing my last set of thrusters when he and his friend came out and observed my workover.
I could barely speak when I finished and after about ten minutes, I finally started them on the warmup. Neither of them are AT ALL flexible. I had them trying the pass-throughs and even at the widest point on the bar (five foot bar) they could just get it behind their back without complaint.
Once those were done, they went through the warmup ok. Three sets of ten each of pvc bar overhead squats, push-ups, sit-ups, pull-ups and good mornings. Oh, wait. I had to teach them how to do a proper overhead squat.
When I showed them and asked them to do it, they kept coming up on the balls of their feet. NO! They found it difficult to stay on their heels when doing the squat. I could already foresee a problem when it came time to do Fran.
They elected to do a straight chin-up instead of the row or the kip. Because of the difficulty of them them learning to do a proper squat, they were working muscles that they weren't used to using so it took them some time to do it. Isaiah, my brothers friend, I can understand why he had problems. He doesn't work out and he's a mean ol' pot smoker. But he's rail thin. He's wiry! He's fairly strong and knows how to use his body. He works at a home depot doing a lot of manual labor stuff, like moving A LOT of cement bags. So he ain't exactly a wimp.
He was actually doing better with the squats than my brother. He was going all the way down and staying on his heels. Yeah, he would lift forward a bit, but for the most part he stayed where he was supposed to be at.
One thing I noticed is that my brother cheats. When doing the chin-up, I kept having to tell him to get a FULL extension. He wouldn't go all the way down. The same thing with the squats. He wouldn't or couldn't go all the way down. I kept telling him, "Your ass has to break parallel!"
And when I think back, he's been doing that with a lot of his weight lifting. When bench pressing, the bar doesn't go all the way to his chest. In other words, he's working out for the shape of the muscle instead of the funtionality. He looks big, but he walks around with bent arms.
If he keeps wanting to do this, I'm not sure how much he's going to like me. I'm going to be on his ass to do everything properly. I guess that'll help me out too. You know what they say, Learn by Teaching. This'll help me to keep these concepts fresh in my mind when I'm working out so I do them properly as well.
I think I'm running tonight after work. Feeling good and looking forward to it.
GD
p.s.
my time on fran was a little over seven minutes.
theirs was around 20 minutes.
p.p.s.
i'm a badass
p.p.p.s.
too lazy to check. run smiley :)
Monday, May 14, 2012
Saturday easy run . . .
I had originally planned to go for a run in the morning on Saturday. But as things turned out, stuff came up and put a halt to that. It's only a couple of more weeks for the daughters Sweet 16 bash and apparently we needed to still do some ironing out of some things. And it had to be taken care of in the morning because the people we needed to meet had other plans for the day.
Well we got that taken care of. But the daughter and her friend had a barbeque fundraiser they would have to attend a couple of hours later. So I took them to breakfast. They're cheerleaders and it made sense to them somehow.
After dropping them off at their fundraiser, it was time for me to head to the restaurant. It was my brothers turn to be cook for the day so I knew we would be leaving early. But it was my moms idea to close. She figured it being Mothers Day the next day, no one would show up. Well she called it right. It was a slow day and we ended up closing shop at 3pm.
My brother is much fitter than I am. But I'm much more flexible than he is. As an example, if you're familiar with pass-throughs (Click here for a YouTube link) I can get through that just fine. I'm working on narrowing the grip. I have five foot pole and at his widest grip, my brother can't even do ONE. He has to let go of the pole. That sort of convinced him to start working on his flexibility.
He's been working out with his Merrell Trail Gloves lately even after what happend last year. He attempted the Santa Cruz Half Marathon with them. I warned him he was nowhere NEAR ready for such a long distance in minimalist shoes. He just finished under the wire, but only because of how fast he was for the first eight miles. After that, he was in pain.
He calves were cramping up bad and just wanted to sit and keep his legs straight. Good thing we were in my car (2002 New Beetle). Plenty of room in the front seat.
But he's kept at it all this time . . . at least with working out with them. Very little running.
Which is why it surprised me that he wanted to run after our duties were completed at the restaurant. I figured he could work with my current mileage and off we went. This time he was a bit chafed. He wore regular boxers and we had to cut the run to about two miles instead of the almost three. I wasn't expecting to run anyway so a nice easy run was fine for me.
So he was a bit chafed. He said he could also feel his calves working again and thought he'd be sore. He will be, but it won't be as bad as last time. I'll find out how he's doing later when I see him.
Tonight it'll probably be Crossfit. If not, then definitely a run.
GD
p.s.
too lazy to check. run smiley :)
Well we got that taken care of. But the daughter and her friend had a barbeque fundraiser they would have to attend a couple of hours later. So I took them to breakfast. They're cheerleaders and it made sense to them somehow.
After dropping them off at their fundraiser, it was time for me to head to the restaurant. It was my brothers turn to be cook for the day so I knew we would be leaving early. But it was my moms idea to close. She figured it being Mothers Day the next day, no one would show up. Well she called it right. It was a slow day and we ended up closing shop at 3pm.
My brother is much fitter than I am. But I'm much more flexible than he is. As an example, if you're familiar with pass-throughs (Click here for a YouTube link) I can get through that just fine. I'm working on narrowing the grip. I have five foot pole and at his widest grip, my brother can't even do ONE. He has to let go of the pole. That sort of convinced him to start working on his flexibility.
He's been working out with his Merrell Trail Gloves lately even after what happend last year. He attempted the Santa Cruz Half Marathon with them. I warned him he was nowhere NEAR ready for such a long distance in minimalist shoes. He just finished under the wire, but only because of how fast he was for the first eight miles. After that, he was in pain.
He calves were cramping up bad and just wanted to sit and keep his legs straight. Good thing we were in my car (2002 New Beetle). Plenty of room in the front seat.
But he's kept at it all this time . . . at least with working out with them. Very little running.
Which is why it surprised me that he wanted to run after our duties were completed at the restaurant. I figured he could work with my current mileage and off we went. This time he was a bit chafed. He wore regular boxers and we had to cut the run to about two miles instead of the almost three. I wasn't expecting to run anyway so a nice easy run was fine for me.
So he was a bit chafed. He said he could also feel his calves working again and thought he'd be sore. He will be, but it won't be as bad as last time. I'll find out how he's doing later when I see him.
Tonight it'll probably be Crossfit. If not, then definitely a run.
GD
p.s.
too lazy to check. run smiley :)
Wednesday, May 09, 2012
Crap run
Yesterday's run was crap. My legs were tight from the previous evenings exertions. I should've warmed up proper before the run. I've never needed to before cause I always started slow. But I guess one gets used to getting properly warmed up that you kinda miss it. Eh.
GD
p.s.
too lazy to check. run smiley :)
GD
p.s.
too lazy to check. run smiley :)
Tuesday, May 08, 2012
Crossfit Home: Day something or other . . .
Every since I've started CF'ing at home (sounds dirrrty), I haven't been keeping track of what day into it I've been like I was when I was at Crossfit Ranch. If I could justify the cost of going to CF Ranch, I'd keep going. But with me having the necessary gear at home and the monthly cost of going to CF Ranch, I had to rethink my priorities.
For one thing, doing a quick Google search on the web for Crossfit, you'll come up with a TON of different WOD's (Workout Of the Day) available to choose from. I just pick the ones where I have the equipment for. Pretty much just body-weight, weight-lifting, and running WOD's for me. I've been shopping around for a Concept 2 rower, but they're a pretty penny . . . used.
Another thing, I had to motivate myself to GO to the ass-end of town to go to an awesome gym. On a good day, it took 20 minutes to get there from home. I could make the same trip on a bike in about the same amount of time. But with the intensity of the workouts, I doubt I'd be able to make it back home in any reasonable amount of time . . . if at ALL! I'd be calling for a ride or something.
Taking those things into consideration and the fact that I'm saving myself a good amount of money, allowing my masochistic tendicies to come to light in the comfort of my home was a better option.
I'm still saving up for some bumper plates because having those make total sense! I would've dropped my plates yesterday if I could, but I didn't want to damage my gear or my concrete. They are SOOOO convenient. Someday soon though, someday soon.
Yesterdays workover was the following:
10 minute AMRAP
5 Burpees
10 Thrusters
30 Double-unders . . . err. Um. 60 jump-ropes. I can't do a consistent double-under to save my ass!
I did the usual dynamic warm-up post in the previous few posts. Got the core plenty warmed up and heart a-going.
I did four complete rounds and two thirds of the fifth round with my timer going off as I completed my tenth thruster. I was drenched, my calves were sore and I REALLY had to concentrate on form for the last couple of sets thrusters. I didn't need a tweaked back. I fucken HATE thrusters, and combine burpees and jump rope with that and I was queasy! The contraction of the core, jumping up and down combined with exhaustion . . . a pretty potent spewifier make! I fought hard not to hurl.
Tonight is relatively easy. I'll be heading out for run at the Toro Estates. I'd like to make it a 4 miler, but it's a bit warm and muggy. I shouldn't need it, but I'm probably taking a bottle of water with me at least to splash my head with. Looking forward to the run.
GD
p.s.
too lazy to check. run smiley :)
For one thing, doing a quick Google search on the web for Crossfit, you'll come up with a TON of different WOD's (Workout Of the Day) available to choose from. I just pick the ones where I have the equipment for. Pretty much just body-weight, weight-lifting, and running WOD's for me. I've been shopping around for a Concept 2 rower, but they're a pretty penny . . . used.
Another thing, I had to motivate myself to GO to the ass-end of town to go to an awesome gym. On a good day, it took 20 minutes to get there from home. I could make the same trip on a bike in about the same amount of time. But with the intensity of the workouts, I doubt I'd be able to make it back home in any reasonable amount of time . . . if at ALL! I'd be calling for a ride or something.
Taking those things into consideration and the fact that I'm saving myself a good amount of money, allowing my masochistic tendicies to come to light in the comfort of my home was a better option.
I'm still saving up for some bumper plates because having those make total sense! I would've dropped my plates yesterday if I could, but I didn't want to damage my gear or my concrete. They are SOOOO convenient. Someday soon though, someday soon.
Yesterdays workover was the following:
10 minute AMRAP
5 Burpees
10 Thrusters
30 Double-unders . . . err. Um. 60 jump-ropes. I can't do a consistent double-under to save my ass!
I did the usual dynamic warm-up post in the previous few posts. Got the core plenty warmed up and heart a-going.
I did four complete rounds and two thirds of the fifth round with my timer going off as I completed my tenth thruster. I was drenched, my calves were sore and I REALLY had to concentrate on form for the last couple of sets thrusters. I didn't need a tweaked back. I fucken HATE thrusters, and combine burpees and jump rope with that and I was queasy! The contraction of the core, jumping up and down combined with exhaustion . . . a pretty potent spewifier make! I fought hard not to hurl.
Tonight is relatively easy. I'll be heading out for run at the Toro Estates. I'd like to make it a 4 miler, but it's a bit warm and muggy. I shouldn't need it, but I'm probably taking a bottle of water with me at least to splash my head with. Looking forward to the run.
GD
p.s.
too lazy to check. run smiley :)
Tuesday, May 01, 2012
This potato is back on the wagon
Yup.
I've begun the whole shebang again after about a month hiatus. Except I'm tweaking it a bit. I'll be doing Crossfit along with more running. As far as the Crossfit aspect of it, I'll be doing it at home. Seeing as how ALL the workouts are online and that they are scalable, I should have no excuses. I have most of the equipment I need for most of the workovers.
Just a quick rundown of what I've done . . . but before that, a bit of an anecdote:
Several years ago, I informed my cousin (Meno) of a job opening at the lab I work at. It'd be labor intensive, but he was fine with that. He worked at a Lowes about 45 minutes from home and he was looking for something closer. He got the job and about 5 years later, he's now the rising star in the company.
He was a big boy when he was in high school and he busted his ass to really trim down. So when he started at the lab, he had the whole athletic package pretty boy good looks. I introduced him to one of my oldest friends and his family. He hooked up with the oldest daughter.
He was 22 at the time, she was 36 . . . and had a daughter . . . and divorced from a gay ex (who's a mayor in his town) . . . I could keep going with the fodder for this relationship.
Needless to say, there was soooo much shit-talking from BOTH families of the relationship. I supported them, but I didn't think it would last long (they're still together . . . kinda).
But that's neither here nor there. Let's just say it worked for them.
She love baking. He has a sweet tooth the size of a Lincoln. A match made in heaven.
Also his undoing as he now weighs as much as I do (236 lbs) and about my height (5' 7").
He recently went to a conference in Texas and some pictures were shown of the place he works at from when he first started. He happened to be in some of those pictures. The before-and-after were startling to some. Some comments were made.
One of the VP's (pretty good friend, too) even made the comment of Meno now being the "grocers best friend".
I forwarded that comment to Meno. He didn't know what that meant and I told him to go ask said VP. The VP was in his office down the hall and away went my cousin. The next thing I hear is the loud laughter of the VP, followed by my cousin saying "Fuck you, man! Fuck you!", as he walked away with a shit eating grin on his face.
Apparently what the VP had done was pat his belly while he was busting out laughing.
I had told Meno earlier that morning that I was going for a run after work and he declined to join me. After that incident, he called me later in the afternoon to let me know he'd be joining me after all.
Now I don't usually like working out with him because he NEEDS motivation. He can't push himself. He's always been a jock and he likes having someone yell at him to push harder. Also, it didn't help that my uncle (his dad) was a drill sergeant in the Army and ran his home the same way. I love my uncle, but he's a scary mofo.
We went for a shortish run that evening (Thursday) at my favorite trail. He did ok, better than I did actually. Friday, we were supposed to do weights. It was going to be a modified Crossfit workout of Fran.
Modified Fran
21 / 15 / 9: Alternating between Thrusters (65 lbs) and Horizontal Pull-ups for time.
I forgot to set the timer. Not that I cared because I was dying after and I probably would've forgotten to stop the timer anyway.
He got out of work earlier and was waiting at my house talking to my brother and another friend of ours when I arrived. I changed into my workout gear and let him know that I was going to start.
I set up the bar and the pull-up station and began warming up.
Dynamic Warmup
10 Overhead Pass-throughs
10 Side Pass-throughs (left and right)
3 Rounds of the following (first round slow, easy and relaxed)
6 Overhead PVC squat
6 Push-ups
6 Sit-ups
6 Horizontal Pull-Ups
6 Good Mornings
10 Second hold of the Samson Stretch (left and right leg)
When I was done, he still hadn't come out. I'm not babysitting anyone. I started getting worked over by Fran. He finally came out when I completed the 15-set of Fran and just watch me die as I began completed getting worked over by the 9-set. The last three thrusters were a hell of fight to get over head. And I still had to do the pull-ups.
My forearms were engorged and I was beginning to feel my legs again when Meno asked what he needed to do. I wanted to smack him. When I finally got my breath back, I explained and wrote down the warmup and told him how to do it.
As I was explaining the pass-throughs, my brother and our friend came out. They decided to participate as well. Then it degenerated to horseplay and then the talk of food.
Meno did nothing and we went to Round Table for pizza and beer.
The WHOLE weekend was yardwork catch-up. Boy did it need catching up. But all the hard work paid off as now I can be proud of my yard (front and back).
Yesterday we took the same trail. I kicked his ass this time. But not anywhere near the time I used to have on this trail. It took me about 33 minutes for this run. My BEST time was around 26 minutes. I've got some work to do.
Tonight it's going to be weights:
4 Rounds for time
400 meter run
15 Back Squats (65 lbs)
Can't wait!
GD
p.s.
too long to check. run smiley :)
I've begun the whole shebang again after about a month hiatus. Except I'm tweaking it a bit. I'll be doing Crossfit along with more running. As far as the Crossfit aspect of it, I'll be doing it at home. Seeing as how ALL the workouts are online and that they are scalable, I should have no excuses. I have most of the equipment I need for most of the workovers.
Just a quick rundown of what I've done . . . but before that, a bit of an anecdote:
Several years ago, I informed my cousin (Meno) of a job opening at the lab I work at. It'd be labor intensive, but he was fine with that. He worked at a Lowes about 45 minutes from home and he was looking for something closer. He got the job and about 5 years later, he's now the rising star in the company.
He was a big boy when he was in high school and he busted his ass to really trim down. So when he started at the lab, he had the whole athletic package pretty boy good looks. I introduced him to one of my oldest friends and his family. He hooked up with the oldest daughter.
He was 22 at the time, she was 36 . . . and had a daughter . . . and divorced from a gay ex (who's a mayor in his town) . . . I could keep going with the fodder for this relationship.
Needless to say, there was soooo much shit-talking from BOTH families of the relationship. I supported them, but I didn't think it would last long (they're still together . . . kinda).
But that's neither here nor there. Let's just say it worked for them.
She love baking. He has a sweet tooth the size of a Lincoln. A match made in heaven.
Also his undoing as he now weighs as much as I do (236 lbs) and about my height (5' 7").
He recently went to a conference in Texas and some pictures were shown of the place he works at from when he first started. He happened to be in some of those pictures. The before-and-after were startling to some. Some comments were made.
One of the VP's (pretty good friend, too) even made the comment of Meno now being the "grocers best friend".
I forwarded that comment to Meno. He didn't know what that meant and I told him to go ask said VP. The VP was in his office down the hall and away went my cousin. The next thing I hear is the loud laughter of the VP, followed by my cousin saying "Fuck you, man! Fuck you!", as he walked away with a shit eating grin on his face.
Apparently what the VP had done was pat his belly while he was busting out laughing.
I had told Meno earlier that morning that I was going for a run after work and he declined to join me. After that incident, he called me later in the afternoon to let me know he'd be joining me after all.
Now I don't usually like working out with him because he NEEDS motivation. He can't push himself. He's always been a jock and he likes having someone yell at him to push harder. Also, it didn't help that my uncle (his dad) was a drill sergeant in the Army and ran his home the same way. I love my uncle, but he's a scary mofo.
We went for a shortish run that evening (Thursday) at my favorite trail. He did ok, better than I did actually. Friday, we were supposed to do weights. It was going to be a modified Crossfit workout of Fran.
Modified Fran
21 / 15 / 9: Alternating between Thrusters (65 lbs) and Horizontal Pull-ups for time.
I forgot to set the timer. Not that I cared because I was dying after and I probably would've forgotten to stop the timer anyway.
He got out of work earlier and was waiting at my house talking to my brother and another friend of ours when I arrived. I changed into my workout gear and let him know that I was going to start.
I set up the bar and the pull-up station and began warming up.
Dynamic Warmup
10 Overhead Pass-throughs
10 Side Pass-throughs (left and right)
3 Rounds of the following (first round slow, easy and relaxed)
6 Overhead PVC squat
6 Push-ups
6 Sit-ups
6 Horizontal Pull-Ups
6 Good Mornings
10 Second hold of the Samson Stretch (left and right leg)
When I was done, he still hadn't come out. I'm not babysitting anyone. I started getting worked over by Fran. He finally came out when I completed the 15-set of Fran and just watch me die as I began completed getting worked over by the 9-set. The last three thrusters were a hell of fight to get over head. And I still had to do the pull-ups.
My forearms were engorged and I was beginning to feel my legs again when Meno asked what he needed to do. I wanted to smack him. When I finally got my breath back, I explained and wrote down the warmup and told him how to do it.
As I was explaining the pass-throughs, my brother and our friend came out. They decided to participate as well. Then it degenerated to horseplay and then the talk of food.
Meno did nothing and we went to Round Table for pizza and beer.
The WHOLE weekend was yardwork catch-up. Boy did it need catching up. But all the hard work paid off as now I can be proud of my yard (front and back).
Yesterday we took the same trail. I kicked his ass this time. But not anywhere near the time I used to have on this trail. It took me about 33 minutes for this run. My BEST time was around 26 minutes. I've got some work to do.
Tonight it's going to be weights:
4 Rounds for time
400 meter run
15 Back Squats (65 lbs)
Can't wait!
GD
p.s.
too long to check. run smiley :)
Tuesday, April 17, 2012
The best laid plans . . .
. . . well, that's not me. But the point is the same. I had a general idea of having started my own backyard Crossfit gym by now. Unfortunately, life likes throwing challenges my way.
Because my brother-in-law killed my lawnmower by using 2-cycle mixed fuel, I went and bought a lawnmower I think he cannot break.
I least I don't think he can ruin this one. You'd think him being a beaner, he'd know how to tell one type of lawnmower from another! And it's not racist, dammit! I'm beanish, too!
It's 20" Scotts Classic Lawnmower. I used to have one similar when I was a young'un. I used to love that thing. When my dad bought a powered mower, he thought it was the greatest thing ever. No. It fucked up my lawn. It cut it, yeah. But it did a horrible job. The new ones now-a-days are awesome. But I figured if I was going to have to mow the damn lawn, I'm going to do it with some amount of pride.
My dad was pissed I wouldn't use it. I told him I'd use it in the backyard. The backyard was effin HUGE. Most of it was mowed with the powered one. The closest ten yards were trimmed with the push mower. My dad was satisfied with that.
Anyway, because my yard looked like shit, I was gonna start working on it myself. I went to the Depot, bought the mower and immediately got a call from my mom. She needed some stuff for the restaurant. Crap. I went to Smart and Final, got what she needed and headed off to the restaurant.
Halfway there, I received a call from the daughters mom (who is back in town and taking care of mommy business) asking if I can pick up my godson (he's 10). She's in a meeting arranging stuff for the daughter and her cheer career. So sure. Why not? I see where the day is going. I picked him up, went to the restaurant dropped off my moms supplies and headed off to drop off my boy.
It was near dark by that time. Dammit! The days are supposed to be longer!
We waited for the daughter and her mom. We were hungry. We went to Subway. I got the Turkey/Avocado on 9-Grain, he got the BMT in a flatbread. We went back home, ate our sammiches and waited some more . . . while kicking his ass in Halo. He wanted to play Call of Duty, but I suck. He doesn't. I play to my strengths. But I must say, he's getting better. I only beat him seven out of the 10 games we played.
She finally got home, we shared a glass of wine and I split. I got home and finally began putting the mower together. It was twenty minute job that should have been a five minute job had I actually decided to read the stinkin' instructions. You know how it is. Ahh, ignorance is bliss.
My brother got home with his girlfriend (hot by the way, he knows I'm committing a sin), fresh from the gym. I asked them if they want to participate in my Crossfit workout the next day. I let them know what we'd be doing (modified Fran: 21/15/9 of thrusters and pull-ups). They are eager.
Dumbasses.
Then I got a call from the daughters mom. She forgot to tell me that my godson has footballl sign-ups tomorrow. I should be home by 7pm at the latest. Plenty of time for a warm-up and that bitch Fran.
GD
p.s.
too lazy to check. run smiley :)
Because my brother-in-law killed my lawnmower by using 2-cycle mixed fuel, I went and bought a lawnmower I think he cannot break.
It's 20" Scotts Classic Lawnmower. I used to have one similar when I was a young'un. I used to love that thing. When my dad bought a powered mower, he thought it was the greatest thing ever. No. It fucked up my lawn. It cut it, yeah. But it did a horrible job. The new ones now-a-days are awesome. But I figured if I was going to have to mow the damn lawn, I'm going to do it with some amount of pride.
My dad was pissed I wouldn't use it. I told him I'd use it in the backyard. The backyard was effin HUGE. Most of it was mowed with the powered one. The closest ten yards were trimmed with the push mower. My dad was satisfied with that.
Anyway, because my yard looked like shit, I was gonna start working on it myself. I went to the Depot, bought the mower and immediately got a call from my mom. She needed some stuff for the restaurant. Crap. I went to Smart and Final, got what she needed and headed off to the restaurant.
Halfway there, I received a call from the daughters mom (who is back in town and taking care of mommy business) asking if I can pick up my godson (he's 10). She's in a meeting arranging stuff for the daughter and her cheer career. So sure. Why not? I see where the day is going. I picked him up, went to the restaurant dropped off my moms supplies and headed off to drop off my boy.
It was near dark by that time. Dammit! The days are supposed to be longer!
We waited for the daughter and her mom. We were hungry. We went to Subway. I got the Turkey/Avocado on 9-Grain, he got the BMT in a flatbread. We went back home, ate our sammiches and waited some more . . . while kicking his ass in Halo. He wanted to play Call of Duty, but I suck. He doesn't. I play to my strengths. But I must say, he's getting better. I only beat him seven out of the 10 games we played.
She finally got home, we shared a glass of wine and I split. I got home and finally began putting the mower together. It was twenty minute job that should have been a five minute job had I actually decided to read the stinkin' instructions. You know how it is. Ahh, ignorance is bliss.
My brother got home with his girlfriend (hot by the way, he knows I'm committing a sin), fresh from the gym. I asked them if they want to participate in my Crossfit workout the next day. I let them know what we'd be doing (modified Fran: 21/15/9 of thrusters and pull-ups). They are eager.
Dumbasses.
Then I got a call from the daughters mom. She forgot to tell me that my godson has footballl sign-ups tomorrow. I should be home by 7pm at the latest. Plenty of time for a warm-up and that bitch Fran.
GD
p.s.
too lazy to check. run smiley :)
Wednesday, April 04, 2012
Crossfit update: 04/04/2012
Just a heads up for anyone who cares:
I've been on a Crossfit hiatus because of scheduling conflicts. If you go back and check my previous posts, I only went to the gym about six times in one month. Obligations come and go, and one of those obligations will soon let up and my schedule should open for me.
But . . .
Instead of taking the class, I'll be doing Crossfit at home. I've already sold a bunch of my plates and raised half of the money I needed to replace them with bumper plates. I didn't think I'd need to, but after trying some of the workouts with steel plates . . . well I didn't want to damage my bar or ding up my floor.
Speaking of which, I found a local feed store that has the horse stall mats for about $40. They're 3x6's and nice and solid. They'll make great flooring for my home gym. I've got a full size adjustable power rack with a pull-up bar (not that I can do a stinkin pull-up), a couple of olympic bars, a couple of benches (though I don't like benching) . . . I think I've got a decent setup.
All I need now is a jump box (or plyometric box) which I'll build. There are plenty of plans out there for them and I'm going to make one of those rectangular, multi-sided jump boxes (30"x24"x20"). If I need to go bigger, I'll begin stacking plates like at the gym. There was this one dude there that was going from a standing jump, over four stinkin' feet! It was awesome.
I also need to start finding landmarks on my street for distance when the WOD involves some sort of run. I've got access to one of them wheel measuring things so I can find the distances.
I do plan on visiting CF Ranch and see if I can set up a per visit plan with them, just so I can make sure my form isn't jacked up. Last thing I want to do is get hurt while working out. Hopefully my brother and I can spot each other.
You should begin seeing more of my love/hate of Crossfit here soon after April 15th. I'm going to miss taking care of "The Daugher", but she won't be too far away.
GD
p.s.
i will also begin running more. i know it's not needed with cf, but i miss running. it's therapeutic. a great way to just run problems away.
p.p.s
not gonna check, too lazy. run smiley :)
I've been on a Crossfit hiatus because of scheduling conflicts. If you go back and check my previous posts, I only went to the gym about six times in one month. Obligations come and go, and one of those obligations will soon let up and my schedule should open for me.
But . . .
Instead of taking the class, I'll be doing Crossfit at home. I've already sold a bunch of my plates and raised half of the money I needed to replace them with bumper plates. I didn't think I'd need to, but after trying some of the workouts with steel plates . . . well I didn't want to damage my bar or ding up my floor.
Speaking of which, I found a local feed store that has the horse stall mats for about $40. They're 3x6's and nice and solid. They'll make great flooring for my home gym. I've got a full size adjustable power rack with a pull-up bar (not that I can do a stinkin pull-up), a couple of olympic bars, a couple of benches (though I don't like benching) . . . I think I've got a decent setup.
All I need now is a jump box (or plyometric box) which I'll build. There are plenty of plans out there for them and I'm going to make one of those rectangular, multi-sided jump boxes (30"x24"x20"). If I need to go bigger, I'll begin stacking plates like at the gym. There was this one dude there that was going from a standing jump, over four stinkin' feet! It was awesome.
I also need to start finding landmarks on my street for distance when the WOD involves some sort of run. I've got access to one of them wheel measuring things so I can find the distances.
I do plan on visiting CF Ranch and see if I can set up a per visit plan with them, just so I can make sure my form isn't jacked up. Last thing I want to do is get hurt while working out. Hopefully my brother and I can spot each other.
You should begin seeing more of my love/hate of Crossfit here soon after April 15th. I'm going to miss taking care of "The Daugher", but she won't be too far away.
GD
p.s.
i will also begin running more. i know it's not needed with cf, but i miss running. it's therapeutic. a great way to just run problems away.
p.p.s
not gonna check, too lazy. run smiley :)
Monday, March 12, 2012
Crossfit Ranch: Day 6
Man! Only day 6! I've gotta hit the "ranch" more often!
Tonight was truly a friggin workover. My windpipe is raw from trying to catch my breath. And the worst part is that I didn't find out how much time it took me to complete the workover! I'll have to see what the coach wrote down on Wednesday.
The warmup were pass-throughs (pvc bar to help loosen up the shoulders), lacross ball to loosen any knots in the shoulder blades and begin working with double-unders. I can't do double-unders to save my life. It's gonna take a lot of work to get the double-unders figured out.
The workover consisted of rowing, medicine ball cleans, kettlebell swings and double-unders (doubled jump rope to make up for the double-unders). Sounds easy right? Nope.
Workover -
300 Meter row
30 / 20 / 10 (30 reps each, 20 reps each, 10 reps each) of:
Medicine ball cleans
Kettlebell swings
Double-unders
End with 600 meter row
I was done after the first set of medicine ball cleans. Everything after that was a blur of pain and exhaustion. It was so easy to want to cheat, but I'd only be cheating myself. I cut each rep into sets of five except for the jump rope. I'd do half of those before attempting to catch my breath. At least until the last set of 10 (doubled to 20).
The 600 meter row started out ok, until I hit the 50 meter mark. My forearms were already numb and trying to keep a grip on the row handle was getting difficult. Add on top of that trying to breath . . . UGH! I just closed my eyes and worked! I did the last row in 2 minutes, 43 seconds.
I'm WORKED!
GD
p.s.
exhausted. something about grammar. run smiley :)
Tonight was truly a friggin workover. My windpipe is raw from trying to catch my breath. And the worst part is that I didn't find out how much time it took me to complete the workover! I'll have to see what the coach wrote down on Wednesday.
The warmup were pass-throughs (pvc bar to help loosen up the shoulders), lacross ball to loosen any knots in the shoulder blades and begin working with double-unders. I can't do double-unders to save my life. It's gonna take a lot of work to get the double-unders figured out.
The workover consisted of rowing, medicine ball cleans, kettlebell swings and double-unders (doubled jump rope to make up for the double-unders). Sounds easy right? Nope.
Workover -
300 Meter row
30 / 20 / 10 (30 reps each, 20 reps each, 10 reps each) of:
Medicine ball cleans
Kettlebell swings
Double-unders
End with 600 meter row
I was done after the first set of medicine ball cleans. Everything after that was a blur of pain and exhaustion. It was so easy to want to cheat, but I'd only be cheating myself. I cut each rep into sets of five except for the jump rope. I'd do half of those before attempting to catch my breath. At least until the last set of 10 (doubled to 20).
The 600 meter row started out ok, until I hit the 50 meter mark. My forearms were already numb and trying to keep a grip on the row handle was getting difficult. Add on top of that trying to breath . . . UGH! I just closed my eyes and worked! I did the last row in 2 minutes, 43 seconds.
I'm WORKED!
GD
p.s.
exhausted. something about grammar. run smiley :)
Wednesday, March 07, 2012
Crossfit Ranch: Day 5
I didn't have a chance to go for my run last night and was really looking forward to Crossfit tonight. I didn't have a chance to get home until after 9 and I was just exhausted. I haven't gone to sleep that early in years, but I definitely needed it. For the first time in a LONG time, my alarm woke me up.
The stress relief of a good workover was really needed. I ended up blowing off an obligation I had previously commited to, but I'm not going to sweat it. Someone else could take my place. I needed this.
Tonights workover was great. We started with what the coach called a Crossfit Football (CFFB) warmup. All the following were 20 yards, out and back for a total of 40 yards.
CFFB Warmup:
Sprint
Shuffle Step (side step)
Karaokes
Backwards run
Sprint
Rest one minute, repeat.
We then prepped our bars for the following workover:
21 / 15 / 9 - Deadlifts (185 lbs) and box jumps
21 reps, 15 reps and 9 reps for time of the deadlifts and box jumps. When I finished as many as I could, I'd feel a bit light-headed. All the tightening of the muscles (legs and core) . . .
Same thing with the box jumps. After I finished with all that I could do, I'd get light-headed. I hope that's normal . . .
Friday is the Crossfit Games Open Challenge. The only one I think I won't be able to do is the toes-to-bar.
This is the workover- (Youtube links for a couple of'em)
As many rounds and reps as possible in 18 minutes of the following:
15 box jumps (24" box)
115 lbs push-press - 12 reps
9 Toes-to-bar
Coach Tommy said if I can't do them, I'll be doing the some scaled down version of the toe-to-bar. I'll tell you how it goes.
GD
p.s.
too lazy to check. run smiley :)
The stress relief of a good workover was really needed. I ended up blowing off an obligation I had previously commited to, but I'm not going to sweat it. Someone else could take my place. I needed this.
Tonights workover was great. We started with what the coach called a Crossfit Football (CFFB) warmup. All the following were 20 yards, out and back for a total of 40 yards.
CFFB Warmup:
Sprint
Shuffle Step (side step)
Karaokes
Backwards run
Sprint
Rest one minute, repeat.
We then prepped our bars for the following workover:
21 / 15 / 9 - Deadlifts (185 lbs) and box jumps
21 reps, 15 reps and 9 reps for time of the deadlifts and box jumps. When I finished as many as I could, I'd feel a bit light-headed. All the tightening of the muscles (legs and core) . . .
Same thing with the box jumps. After I finished with all that I could do, I'd get light-headed. I hope that's normal . . .
Friday is the Crossfit Games Open Challenge. The only one I think I won't be able to do is the toes-to-bar.
This is the workover- (Youtube links for a couple of'em)
As many rounds and reps as possible in 18 minutes of the following:
15 box jumps (24" box)
115 lbs push-press - 12 reps
9 Toes-to-bar
Coach Tommy said if I can't do them, I'll be doing the some scaled down version of the toe-to-bar. I'll tell you how it goes.
GD
p.s.
too lazy to check. run smiley :)
Tuesday, March 06, 2012
Not many options . . .
Sometimes when you believe your locomotive is gaining momentum, and a wild-ass mountain appears and you slam right into it.
That's pretty much the gist of the shit that's been happening lately. As with strip-clubs, it's been an exercise in frustration. You can only control what's in your power to control. I've had no control of the crap I'm dealing with. You're not allowed to quit family, and I love work . . . most of the time.
Usually the way I deal with major issues is look for the positive and roll with the punches. I've been doing that for years and it works.
But for some reason, I haven't been able to deal with it psychologically, lately. The funny thing is, there is no major issue! But a ton of smaller issues (a TON) have come together and metamorphosed into some huge . . . THING . . . and has come to bear ALL of it's collective mass at once!
And I've not had time for ANY of my usual outlets!
Crossfit? Nope. By the time I'm free, class has LONG let out.
Running? Maybe, but I've been needing some positive attitude around me to get me out of my funk.
I know the running excuse sounds excruciatingly lame, but the funk is so HEAVY that I can't psyche myself up enough for a night run!
I don't care how late it is tonight when I get free, I'll be going for a run. Maybe I can run some of these problems away . . .
GD
too fed up to check. run smiley :) for me!
That's pretty much the gist of the shit that's been happening lately. As with strip-clubs, it's been an exercise in frustration. You can only control what's in your power to control. I've had no control of the crap I'm dealing with. You're not allowed to quit family, and I love work . . . most of the time.
Usually the way I deal with major issues is look for the positive and roll with the punches. I've been doing that for years and it works.
But for some reason, I haven't been able to deal with it psychologically, lately. The funny thing is, there is no major issue! But a ton of smaller issues (a TON) have come together and metamorphosed into some huge . . . THING . . . and has come to bear ALL of it's collective mass at once!
And I've not had time for ANY of my usual outlets!
Crossfit? Nope. By the time I'm free, class has LONG let out.
Running? Maybe, but I've been needing some positive attitude around me to get me out of my funk.
I know the running excuse sounds excruciatingly lame, but the funk is so HEAVY that I can't psyche myself up enough for a night run!
I don't care how late it is tonight when I get free, I'll be going for a run. Maybe I can run some of these problems away . . .
GD
too fed up to check. run smiley :) for me!
Friday, March 02, 2012
Crossfit Ranch: Day 4 Afterthoughts
This one was difficult. I've learned that it'll always be difficult. So on to the demos.
The following will have Youtube links:
As stated in the previous post we had to complete 100 Ring Pushups, but every minute on the minute we had complete 3 Thrusters. I was completely drenched by the time I was finished.
AND I DIDN'T EVEN DO FULL ON RING PUSHUPS!
I could barely do 3 of the damn things. The coach made me do them at a 45 degree. That was still one hell of a struggle. On my first set I completed 21, then on to the thrusters. After that, I was only finishing about 8 per round. I took a whole minute to rest up at one point because I couldn't even do one thruster.
I eventually finished in 11:52.
As originally posted, I couldn't even use my arms for about 30 minutes. I would've found it unsafe to drive that way. When I was finally underway, I tried driving as I normally do and found that I had to use both hands to steer. I actually had to use my own body weight to steer the damn car!
I wonder how I'll do tonight. Last Friday I let you know that the Crossfit game Open qualifiers are on.
This is what's in store for tonight:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
I'm gonna try my best, but I know where I'm at and I don't see passing the 135 (or even many).
With all the crap I've been dealing with at work, this is going to be a GREAT stress reliever!
GD
p.s.
too lazy and stressed to check. run smiley :)
The following will have Youtube links:
As stated in the previous post we had to complete 100 Ring Pushups, but every minute on the minute we had complete 3 Thrusters. I was completely drenched by the time I was finished.
AND I DIDN'T EVEN DO FULL ON RING PUSHUPS!
I could barely do 3 of the damn things. The coach made me do them at a 45 degree. That was still one hell of a struggle. On my first set I completed 21, then on to the thrusters. After that, I was only finishing about 8 per round. I took a whole minute to rest up at one point because I couldn't even do one thruster.
I eventually finished in 11:52.
As originally posted, I couldn't even use my arms for about 30 minutes. I would've found it unsafe to drive that way. When I was finally underway, I tried driving as I normally do and found that I had to use both hands to steer. I actually had to use my own body weight to steer the damn car!
I wonder how I'll do tonight. Last Friday I let you know that the Crossfit game Open qualifiers are on.
This is what's in store for tonight:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
I'm gonna try my best, but I know where I'm at and I don't see passing the 135 (or even many).
With all the crap I've been dealing with at work, this is going to be a GREAT stress reliever!
GD
p.s.
too lazy and stressed to check. run smiley :)
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