Cardio

Just a quick, short, sweaty session due to lack of time.

Rowing - 10 minutes

Treadmill - 10 minutes

I listened to Led Zeppelin's greatest hits during this, which helped maintain a challenging speed, especially on the rower.

Conditioning

Four circuits:
Row 500m
30 kettlebell swings
30 box jumps
2 minutes skipping
30 ball slams
10 shuttle runs

This was one of those workouts where, at the halfway point, I wished I hadn't started it.

Rowing

Today was supposed to be a rest day, but my calves and shoulders felt tight, so I did some rowing to loosen them up.

Rowing (Concept 2) 3.5 km = 19.53

Nice and simple...

Shoulders, traps and forearms

A quick Stonecroft workout before we took Madi to footie practice.

Dumbbell military press - 20lb x 2 - 14, 10, 8

Seated Arnold press - 20lb x 2 - 11, 9, 9

Dumbbell lateral raises - 15lb  x 2 - 14, 12, 11

Dumbbell vertical row - 35lb x 2 - 10, 10, 7

Dumbbell shrug - 40lb x 2 - 5 minute burn

Dumbbell wrist curls - 30lb x 12; 25lb x 10, 8

Rowing - 10 minutes

Cardio

From CardioWOD:

Row 500 meters for time - 2:28
2 minute recovery
Row 1000 meters  for time - 5:00
2 minute recovery
Row 2000 meters for time - 10:13

Cardio

Rowing sprints - 5 x 250m; 1 minute rest between rounds

Jogging/running on treadmill for 10 minutes

Conditioning

Quick conditioning routine at Stonecroft this afternoon.

Row - 2k with damper set at 10
Time = 9:57

I just wanted to see what difference a higher damper setting would make. Today was 30 seconds quicker than last week.

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Amrap 12
7 dumbbell hang squat cleans @ 25s
7 dumbbell push presses @ 25s
Score = 7 rounds and 6 hsc

Rowing and core

I don't usually train on Sundays, but I didn't have time to do as much as I wanted yesterday, plus I was bored so I went to the Stonecroft gym for a short workout.

Rowing - 2k; damper setting @ 6
Time = 10:27

I used to think that the higher the damper setting, the harder it is to row. However, I recently stumbled across a CrossFit article - which, quite frankly, I didn't understand - that says this isn't the case. It's just... different. Anyway, this 2k with the damper at 6 felt tougher on my arms than my recent 5k set at 10.

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Some core work, all separate and untimed.

100 sit-ups
Push-up/Swiss ball crunches - 7, 6, 6, 7
Leg/hip raises - 5 x 10 reps

Upper body

I felt a bit bleh this afternoon, which is when I had planned to train at the Stonecroft gym. I had an upset stomach after eating a few almonds, which I'd forgotten sometimes make me feel ill. I never used to like the taste of them until a few months ago, some time after I started eating much better. Ironically, I soon discovered that just a handful of almonds would give a wobbly tummy. I ate one this morning, and it tasted sooo good, I just had to eat another dozen or so. Big mistake. Anyway, this consequently affected my concentration a bit while I was working out, so no major successes today.

Alternate sets

Incline dumbbell bench presses @ 35s: 10, 10, 9, 8, 7
Incline dumbbell flies @ 25s: 10, 10, 10, 9, 9

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Incline reverse flies: 15s x 10; 20s x 10, 10; 25s x 10*
Dumbbell snatches @ 35s: 5, 5, 5, 5 (per side)

* I've done these before with Paul, but I can't remember what the proper name is for this exercise.

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Row 1,000m
Time = 5:29

That's 32 seconds quicker than last week. I think I was rowing angry while watching the Southampton vs Arsenal game live on the gym's TV. God, the Gunners were friggin' awful.

Conditioning

Happy Christmas (wah, wah, waaah!)

Yeah, I know it's Christmas Day, but I was bored! Perhaps I'm suffering from OCD (Obsessive CrossFit Disorder). After we'd had our family brunch at home and unwrapped our gifts, I had some fun in the Stonecroft gym.

For time:
1 dumbbell hang squat clean into thruster @ 35s
1 push-up; 2/2; 3/3, etc up to 10 reps of each
Time = 15:40

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Row 1,000m
Time = 6:01

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15 minutes swimming

5k Row

" ♫ All I want for Christmas is a six-pack...♪"

Unusual for me to train on a Sunday, but I had a rest day yesterday because my PT session was Friday. All clear?

Anyway, I wanted to try a simple WOD from a couple of weeks ago - row 5k for time. I don't think I've rowed for this type of distance before, so I wasn't sure what to expect. I watched the demo video and it looks like most people were finishing around 20 minutes. However, I thought that might be a bit ambitious for me, so I aimed for roughly 25 minutes, about the time I take for a 5k run.

Row 5k for time
Time = 25:54 (average: 41 s/m)

That's roughly my time for a 5k run, so not too bad. I tried to maintain a steady pace throughout, as advised in the video, although that was easier said than done as I became more fatigued.

I don't know if I'll ever do this again, not because it was too tough, but because it was bloody boring! By the time I got to 1.5k, I couldn't wait for the damn routine to be over. Running 5k on the road is one thing, because the scenery changes, plus there are the mini-challenges when I overtake someone or they overtake me. But rowing 5k on a machine when all I can see are the stationary houses outside is pretty tedious. 

To make matters worse, about 10 minutes into my session, there was a power outage in New Hamburg, which meant the TV and lights in the Stonecroft gym all went out. There were three other people working out on machines at the same time as me, but as soon as the power went, so did they. I spent the next 15 minutes rowing in near darkness.

Can't wait to do some heavy lifting tomorrow...

Full body (mostly upper)

Personal training with Paul

Note to self: The next time I see a workout online that I'd like to try, shut the hell up.

Rowing Helen
3 rft:
500 metre row
21 kettlebell swings @ 24kg
12 pull-ups (kipping)
Time = 19:11

I saw a CrossFit main site video yesterday, which showed some top level athletes doing a metabolic analysis. All the data was based on their reactions to a workout called Rowing Helen (the standard Helen uses running sprints, not rowing). Anyway, I thought it looked like an interesting challenge, so I asked Paul if I could do it with him sometime, as the rowing machines and kettlebells can only be used in a personal training session.

The kettlebells were the hardest part, and I no-repped a few times because I didn't get the weight overhead. In all three parts of the routine, it wasn't the weight that challenged me the most; it was my lack of breath. (Come to think of it, I can see why they chose this for a VO2 test). In the third round of rowing, I started off really slowly because I could hardly breathe, but I wanted to get moving. About halfway through, I started rowing 50 metres slowly, then 50 quickly, up until the end.

Not basing this on anything, but I thought I might get a time of circa 15 minutes. Still, I think I gave it everything to get 19:11, and it definitely required a lot of mental strength.

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4 rft:
10 incline dumbbell bench presses @ 40s
10 dips
Time = 16:47

Conditioning

A quick session at the Stonecroft gym.

50-40-30-20-10 rft:
Burpees
Skips (single unders)
Time = 19:45

I. Hate. Burpees. Bloody hell. I was totally alone in the gym, with no noise from a tv nor any music. I never realised how loudly I breathe when I'm doing a fast-paced routine like this! 150 burpees - what was I thinking.

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Sit-ups

I did the same sit-up routine I did with Paul a couple of weeks ago. It felt easier today, and all sets of 10 reps were unbroken, perhaps because I did more of a workout beforehand last time.

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200m rowing sprints x 3 (Concept 2 at maximum resistance)
52 seconds, 51, 50

I dropped a second each time! My arms felt like shit at the end.

I don't know if it was due to the heavy breathing or the unusually warm weather, but when I got back home my sinuses flared up. My whole head was throbbing and I thought I was going to heave. Not pleasant.

Conditioning

Picture of me - with one-year-old Madi - taken in July 2005. Man boobs!
Compare this to a couple of days ago...

Short of time today - again - so I made up a quick routine that I could do in Stonecroft's gym.

In 20 minutes:
Buy-in - Row 1km

Amrap in remaining time:
10 x sit ups
10 x burpees
10 x air squats (a2g)

Score = 7 rounds + 10 sit ups and 9 burpees

Conditioning

My workouts this week have been a bit half-assed, so I wanted to throw in a quick conditioning routine in the Stonecroft gym on what would usually be a rest day. Well, it was supposed to be quick...

4 rft:
40 strokes on the rowing machine @ 10 resistance
40 hand-release push ups
40 skips
40 sit ups
Time = 28:14

I don't know if this is particularly slow, but I expected my time to be quicker.

Upper body and Conditioning

Not a fellow resident

Time ran away from me this morning, as I'm still getting used to living a bit further away from the downtown core, thus taking longer to get around town. Consequently, I couldn't make it to ABsolute Fitness and had to settle for a workout in the Stonecroft gym. I don't think I'll be doing that too often.

Supersets

Seated shoulder press @ 25s - 14, 10, 10, 7, 8
Upright dumbbell rows @ 25s - 14, 11, 10, 8, 8

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Push presses @ 25s - 20, 18, 14, 14, 14
Push ups - 12, 8, 7, 6, 7

I thought the heaviest dumbbells in the gym were 50lb, which would have given me a significant challenge, but I was mistaken: they only go up to 25lb! My shoulders started to burn during the routines above, but - as is apparent from the high rep numbers - it took a long time to get there!

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2km on Concept 2 rowing machine @ 8 resistance
Time = 11:02

There were a couple of much older people in the gym while I was training, and they kept giving me funny looks while I was rowing. I don't think they've ever seen someone sweating and grunting in there before! When I stepped off the machine, I nearly keeled over when both my hamstrings started to cramp up. That wouldn't have impressed the neighbours.

Conditioning

Not how I want to train.

Personal training with Paul

I woke up today, still sore from all my previous workouts this week. Quads, glutes, hamstrings, shoulders and abs were all hurting like a bee-atch. Plus, my right wrist and grip still feel somewhat stiff, but not too bad. So, of course, today's training session pressed all those pain buttons.

For time:
Row 1km
30 power cleans @ 115lb
50 burpees
Time = 15:14

The rowing, while far from being easy, was the most comfortable part of this routine. I started at a reasonable pace that I tried to maintain throughout the 1km, although I'm sure I must have slowed down as I became more fatigued. However, I quickened my reps in the last 100m. The cleans were tough just because of the number of reps at a medium weight, and the burpees kicked my ass due to the number of reps I had to do after everything else.

This workout is part of the 2012 CrossFit Games in the Masters Category, using the clean weight for age 55+. Shit, I didn't even make it through the 15 minute time cap!

Update: Here are the times for the Masters Games for the athletes who used the same clean weight as me. The quickest time was 5 minutes faster than me! Even 18th place was over a minute quicker. Bloody hell.

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12-10-8-6-4-2 rft
C2B pull-ups
Dumbbell push press @ 37s
Front squats @ 95lb (from ground)
Time = 19:10

C2Bs weren't too bad, although I failed on a few reps (my chest was about an inch from the bar). The push presses were the easiest, although they took my breath away. The front squats were tough as hell, mainly because of my wrist flexibility. I could feel the strain from the very first rep and that's why I dropped the bar on more than one occasion. To be honest, my performance with the cleans is due as much to my mental approach as the physical challenge. I talked myself into failing because I knew they would be the hardest part of this workout. In the early rounds, I was only capable of triples and doubles, but something clicked in the last three sets, and I was able to get through them unbroken.

It's days like this that make me realise how lucky I am. Perhaps I could have done better during today's training session, but I felt good about getting through it. This was hard work and even though I could have been mentally tougher in some parts, I still managed to tough it out. Today's workout isn't something I would have thought of on my own, and that's why I'm lucky to have a great trainer who knows how to push me. Without a trainer like Paul in a gym like ABsolute Training, I'd probably spend much more time on a treadmill and stationary bike. That's great if you're training to be a hamster, but not if you want to be fitter, stronger and healthier.

Full body / Conditioning

Personal training with Paul

10 minutes:
30 x power cleans @ 45
30 x power cleans @ 75
30 x power cleans @ 95
Max reps @ 115lb in remaining time (5 reps)

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2 minute intervals:
Wide grip pull-ups - 18, 14, 13
Incline bench press @ 35s - 23, 18, 18

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Row - 150m sprints:
30 sec, 28, 30

Full body

Personal training with Paul

Military press 3, 3, 3, 3, 3
75, 80, 85, 85 (F), 80

My shoulders felt so exhausted from the past week's activities, which, I think, is why I didn't do as well as expected with this. This routine seemed to loosen me up, though.

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Neutral grip pull-ups - 5 x max
13, 10, 8, 7, 9

Recently I've found that slow, controlled movements for pull-ups allows me to do more reps, rather than racing through them as quickly as possible. The control also prevents me from kipping.

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Amrap 15:
5 hang squat cleans @ 105
20 push-ups
Score: 5 rounds (12:18); 6 rounds (14:45)

This would have been better if I'd got my form right in the second round (the first round was unbroken). When my feet landed as I was powering up with the bar, I had too much weight in my toes - rather than my heels - which left me off balance for the front squat. I knew what I was doing wrong, but a temporary lack of concentration meant I repeated the mistake a couple of times. Once I got this right the reps were much smoother and the challenge came from moving the weight, not getting the technique correct.



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Rowing test: 30 second intervals
165m, 158m, 150m

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Jeez - if I felt tired before today's workout, I know I'm going to be a lot worse tomorrow! When I'd finished, anything that wasn't hurting felt numb. My shoulders and arms were already toast; now I can add my legs and butt to the list.

I was so hungry when I got home, I scarfed a 100% peanut butter and banana sandwich on whole wheat in about 5 minutes.

Conditioning

Personal training with Paul

For time:
250m row
30 otb jumps @ 22"
250m row
30 burpees
250m row
30 kipping pull-ups
250m row
30 jump squats
250m row
30 push-ups
250m row
30 sit-up
250m row

Time = 25:51

I thought either my back or left shoulder would give out on me, but everything felt - and still feels - good. I don't think there was a single easy move amongst this lot, but I'm most pleased with the otb jumps @ 22", which is the highest I've ever done them. I only clipped the step on the first jump, but I did have a temporary lapse of confidence about a third of the way in. When I realized I had to stop thinking too much about the jump I did much better.

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For time:
10-9-8-7-6-5-4-3-2-1
Kipping pull-ups
Between each round and at the end do 6 burpees
Time = 13:22

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I felt better than I expected after this workout. Went home and treated myself to - gasp - two rashers of bacon to go with my eggs!