Category: Personal

Last post

The Spartan Race has come and gone, and I wasn’t part of it. My ankle was simply not healed enough. Many told me of the steep muddy hills that were on the course, so that might’ve actually broken it.

I could say this was wasted, but it’S not really. I learned a lot about myself while training and writing this blog. It has been an interesting journey, one that I will continue.

Well, this is it. I think this might be my last post. I’m not sure if I should go on writing posts, now.

It’s been fun, thank you all for reading (thus far, maybe) and sharing my travels on the road to Sparta(n). Keep training, have fun and never let go.

 

Chris

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Sprain

As the swelling in my ankle didn’t go down as much as I thought it would, and because a bruise appeared yesterday, I went to see a doctor to see what’s the story. Seems I have a slight sprain. Ice, elevation and compression are prescribed… and obviously no running or activities that involve impact on the ankle. I can still lift, but no double unders, burpees or box jumps. It should heal on its own.

I did ask about running – I have the Spartan Race in 2 weeks. Doctor told me to use my judgement. That means that, in a week, I’ll have to assess my situation and see if I run or not.

You know, I’m getting sick and tired f this. Every time there’s a competition coming up, I seem to injure myself and miss it. I want to do those competitions! It stinks. This one most of all, as it’s the very reason behind this blog.

‘Guess we’ll see in a week how things stand.

New Move – New Coach

Back at the box after a weekend of celebrating and going back to school. I now have less time now that the summer semester has started – Mondays and Wednesdays are out.

Things have change at the gym; we now have more classes available to accommodate the growing number of athletes. Instead of having one 1h class after another, we we have more options, but staggered to start every half hour. That way, we got more training time all the while making it possible to finish earlier. They’ve also added an open gym period on Sundays, for those who want to practice anything – trainer(s) will be present, of course. To make this possible, as I have alluded Sunday, we’ve hired a new coach. She’s a regular at our gym and a newly minted level 1 trainer. I didn’t see much of her training while doing my Bday WOD.. pick your poison day is pretty much do as you like. Today, she was leading our class. The fact that she’s a regular takes the awkwardness of first time teachers out of the way. She’s motivated, pays attention to details and sees things differently than the main coach. Combining those multiple point of views – they are not conflicting so far – help better understand some tricky things for movements. My first impression is a good one, but only time will tell how she’ll develop as a trainer. She’s got a good model in our main coach – that’ll help, too.

Today’s skill was shoulder mobility, something I’m always happy for, while the previous class was doing the WOD. 🙂  Then we switched to the WOD while the next class was warming up and preparing for the skills’ portion. Here’s what was on the menu today: 3 round for time – 15 ring dips, 20 KB Snatch 1.5 pood and 30 OH walking lunged 45lbs. The KB snatch was a new one, but fairly simple: You do a snatch with the kettlebell, with one hand – that’s it. The trick is not to let the KB hit your wrist/forearm too hard as it swings back at the top of the movement. I tried 1.5, but couldn’t do it… 1pood was good enough for me. Waling OH lunges are still a horrible thing to do. It took me 14:21. Demanding, but not too much, and you work out a good sweat. A good workout.

Summer is also coming along, with it’s heat and humidity. That should help me – I thrive training in that weather!

They’re also adding a competition workout/team – commitment  is needed, sweat, pain and soreness are the price to pay, greatness the reward. It seems to be pretty much invite only/talk to the coach about it. It’ll be an intensive thing, for sure… not that I’ll be joining them. I’m aware of my current flaws and weaknesses and crazy schedule. I’m not there yet, but I plan to be.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

End benchmark 2

Poison Friday, but I had to do my second paleo challenge benchmark. Had to if I want to win.

My second benchmark was the classic dirty girl, Fran. After doing the Super Fran in the Open, I wasn’t really scared of it. Again, because of the healing shoulder in January, I did the WOD scaled, at 65lbs. Super Fran was 105lbs…

In January, I did it in 6:34. This time around, I crushed it, at 4:45. I shaved almost two minutes off my time!

Next time will be Rx, but will most likely take more time.

And even though it rains outside, I’m also very happy, and proud to say that I’m slowly getting my head wrapped around the mechanics behind the butterfly pullup. I can do two in a row, but not 3. I tried, and tried, and tried – before and after Fran, so muscle fatigue doesn’t quite play a big role in there – but I just can’t seem to string a third one in there. I’ll practice on my birthday resent from the Mrs, a pullup bar. 🙂

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Body Metrics and End benchmark 1

The 90 days are done, now we collect our winnings or bragging rights. Sort of. First we have to redo the benchmark we first did before the challenge started, in January.

According to the rules, I had to do at least 2 benchmark WODs at the beginning and redo them at the end. In my case, it was Jack and Fran – you can check the January 7 and 10 posts. The results were used as a baseline to determine the winner and improvements, among other things. In my case, I’m number 1 equal with another athlete, so the benchmark will separate us. Obviously, for the comparison to be fair, it means I have to do this week’s WODs at the same weights as last time. Those that I’ve been reading my blog for a while will remember that I got a shoulder injury at the end of October that left me on the bench for a while, and that it took forever to heal and regain my strength. At the benchmark time, I wasn’t back up to full strength for Jack.

After the skill, we went straight on to Jack: 20min AMRAP – 10 push press 115lbs, 10 KB swings 1.5pood and 10 box jumps 24in. In January, I scaled at 75lbs and finished with 7 rounds and 2 push press. This time, with the same weight (no choice), I finished with 11 rounds and 2 box jumps! Holy crap! It’s a 50% improvement, more or less.

I guess the paleo, the training and the Open help. 🙂  Pretty proud of myself.

Speaking of pride, we also took my measurements to compare. In January, I weight 199lbs and had a body fat percentage of 20.1. Today, at about the same time, I weight 180lbs and had a body fat percentage of 15.1. 15.1! Again Holy crap! I think back then I was aiming at 10% body fat loss and some 20lbs. Half of my goal – not too bad. 🙂

And yes, the Mrs is happy with the results. 😀

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

 

P.S. My thoughts are prayers go to the runners and folks of Boston.

Tabata That

Friday is upon us, and again I get to actually chose my hurt. I went with yesterday’s WOD: A tabata. I wanted to do the Murph, but it’s really crappy outside, and I’d rather not run in snow/freezing rain/hail.

Tabata is many  rounds of various exercises for short periods of time, and with even shorter periods of rest. After a while, though, the rest seems even shorter and rounds longer.

So tonight, eight 20s rounds of each of the following, with 10s in-between: pull ups, push ups, sit ups, squats. I started pretty strong, but as rounds went on, it got harder. Most of my reps I actually made in squats. I finished with 65, 70, 66 and 133 reps for each respectively, for a total of 334Rx. I’m pretty happy with the results, though I think I could do better. Got to learn the butterfly pull ups!

Also, tomorrow is my last day of the paleo challenge! 90 days without even cheating once! The only points “lost” were bonus for training or sleeping. And I’m still neck to neck with a fellow athlete at the gym. We both know we’re not going to give up at this point. 🙂

It also means I can have 2 coffees Sunday, and waffles! I still have the benchmarks to go through, though. Jack and Fran next week, taken at the same weight/settings as when we first did them in January. Because of that, I’m hesitant about cheating, or cheating a lot at the very least. I want to perform for the benchmarks, get a real reading of my progression. Guess I’ll stick to almost strict for that week.

Overall, it’s been a great experience. I was amazed at how easy it was to “quit” the bad stuff. Having a meal plan, planing ahead and a very comprehensive Mrs (also 5 years with her today) helped a lot. At time, it was a pain to stay strict… birthdays and special events made things complicated. I got funny stares, but generally, people around me were very understanding. Some told me they admired my willpower. The funniest comment remains my mothers: “You managed to do this with easy, yet you struggled so much to quit smoking”. I plan on keeping the paleo diet lifestyle; it’s given me great results and a nice body, I guess. It won’t be this strict – I’ll cheat every now and then… 😉

Thanks to all who supported and encouraged me. Tanks to my box, coach and fellow athlete for pushing me.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Last Week

This week is my last week for the paleo challenge. Last score sheet is handed next Saturday, and we redo the benchmark WODs next week.

It’s been quite fun, and surprisingly less hard than I thought it would be. But it’s time to end it. I think this week will be the hardest, your mind knows you’re almost done, willpower could slip, and fried food smells awesome.

Nonetheless, I have the Mrs and my friends who support me, and I find comfort in that.

Today, I ended up training at home, with Bodee fit. I’m still sweating from it. The dirty dozen: 12min AMRAP – 12 squats, 12 burpees and 30s push up holds. I ended up doing 5 rounds and 3 burpees. And yes, I still hate them. 🙂

6 days left!

Supplements

1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training