Learning To Fly

10 p.m. and no workout done. What do you do? Well, tabata squats and pushups of course. Too tired to vax on about it, here are the numbers:

Squats: 16-16-16-16-14-13-13-14
PU: 18-18-11-7-7-6-6-6 (on the knees again, if not theres no point tabatifying…)

So, slightly better than last time (080625)

I Won’t Back Down

According to my plan I was supposed to go up against Fight Gone Bad yesterday. Yeah right. I don’t have the necessary equipment, nor could I be bothered to come up with suitable replacement excercises on the spot. This one requires a bit of planning ahead. So I ended up with about twenty minutes on the rower, doing ad-hoc intervals and feeling like shit. I won’t post any numbers because I don’t really trust my rower computer.

Next FGB

Now, for the next FGB(full version here, I will scale):

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

• I need a 20# or similar ball. Could make one, but would prefer to buy. Locally, 10Kg balls cost upwards of $250, that’s a bit steep. Foun a 5Kg one at $75, a lot better.
• Can do SDHP with dumbbells, 16kg on each bar would do it.
• Box jump, no problem.
• Push-press with DB’s ok.
• Rower I have, but as mentioned I don’t really trust its computer. I did a 2K row earlier that would have put me in the top20 on c2.com. I don’t think so. Another issue is the placement. The rower is inside, where there is no room for wall-balls and not really for push-preses either. This requires thinking.

For today the plan calls for a rest day. I think I’ll call yesterday the rest day and rather put in some real work tonight. Might pick an earlier Wod, any suggestions?

Tomorrow

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Subbing as usual DBs for both kettelbells and barbell, then scaling heavily, this one is doable.

Something new

So, ready for some more? WOD for 0624: Snatch 1-1-1-1-1-1-1.

Opened with one round cross-fit warm-up practicing overhead squat technique. Then went on to some snatch practice with a length of pvc pipe, and then with dumbbell bars. My technique s*cks, so I went very easy on the loads, but even then I struggled. My arm strength is really horrible…

My numbers tonight (all in kg):
Left hand: 11-13.5-16-13.5-13.5-13.5-18.5
Right hand: 11-13.5-16-18.5-18.5-18.5-21

Needs a lot of work, and I need some more weights, if I load three plates I worry they will come loose, so I need something heavier than fives.

Crossfit dumbbell snatch video

Todays soundtrack:

John Fogerty – Bad Moon Rising

Yes Ma’am!

So, not daring to challenge the powers that be, I got off my back side and put in the work again tonight. I’ve decided to go for a Crossfit-ish approach in that I will do the Wods, adapted to my level and available equipment. This means most barbell stuff will be replaced with dumbbells, etc. I will stay four days behind, to give me some flexibility, and some time to figure out subs and adaptions. I am aware that this makes it not-crossfit, but nuts to that, I’m doing something.

So, today – 4 days is 080623, Run 5K. I absolutely abhor running anything more than 400m, so I’ll sub either cycling or rowing for these ones. Tonight was a nice warm night, so cycling appealed the most. Did a different route tonight than usual, a slight elevation for the first 5K’s then turn around and roll back down. Pushed it a bit uphill, but felt both the ankle and the dodgy knee, so took it easy on the way back. 10Ks altogether in 28:38.

So tomorrow is Snatch 1-1-1-1-1-1-1. Will do dumbbell snatches and concentrate mainly on proper form. Haven’t done DB snatches in ages, so need the practice. Have also secured a suitable length of pvc pipe to practice similar barbell moves.

Boring stats for future reference

Route: 4
Trip: 10.03K
Time: 28:38m
Avg. Speed 21.02km/h
Max Speed: 49.45km/h

Taking it easy….

Yesterday was rest day.

A killer of a day, I was more or less on my feet from 6 am until 10.30pm, at which point I collapsed into bed. No space for any sort of workout. Gotta do better today

Here’s something to consider for any other rookies out there

Back on the horse

So, the ankle feels ok, no point in resting, right? A busy day today so around 9pm I was really worried there wasn’t going to be a workout at all. Went over to a friend’s mother to help her with a wireless network setup. She smokes in the house, and the air was thick with the vile stuff while I was there. I literally gasped for air when I left…

So when I got home at 9.15 the couch looked mighty inviting. Did I succumb? No! I Put in the work. Not that it was a lot of work, but enough for me right now.

Tabata Squats: 12-14-14-12-12-13-12-14: Didn’t push it, focused on form, and was a bit vary of the ankle. I felt it a bit at the end, but not too bad.

Tabata Pushups: 15-16-11-9-7-6-7-8: This was not good. Felt the ankle a bit, so decided to go for knee pushups. Still couldn’t maintain a decent pace. I put up better numbers than this with regular pushups back in january. Oh well, baseline established.

Summary: There’s a lot more work to be put in.

Ankle update

Phew. Thankfully my ankle survived the beating. Still stiff and swollen, but I can stand on it, and there’s no serious injury so it’ll probably be ok in a few days. Have been practicing one-legged squats on my right leg tonight, that’ll have to do for a workout for now.

And Katie, I don’t ever go near cows, they’re dangerous

I’ll tell you what could hurt someone…

A horse. That’s right, a horse. A horse that kicks. A horse that kicks my left foot. Feh. So here I am, on the couch, foot elevated and iced, considering wether I’ll be able to get to work in the morning. Oh well. Have spent an hour on the trampoline today, in addition to an hour in the woods looking for said horse (wish we’d never found him…) so I’ve atleast moved today.

Be back with more in the morning.

A little rain never hurt anyone

So who cares if it rains, stick a baseball cap on your head and get going you lazy *bleep*. Last night I planned for Simplefit D1 or Tabatas. Later that night I considered checking out what Crossfit served up in the morning. Hah! 50 muscle-ups for time. End of Time more like it! So back to Plan A and Simplefit. D1 is fairly straightforward and is really a scaled “Cindy” so it’sa almost like doing a WOD… Warming up with a few kilometers light jog up to the school playground where I got going:

1 pullup, 2 pushups, 3 squats, max rounds in 20 minutes.

I didn’t make the full twenty minutes, as the light drizzle turned into a full-blown rainstorm at about 15:30 and I figured I’d had enough for the night. 22 rounds weren’t  too bad, and I had enough in the tank to finish somewhere just below 30. My last attempt at this workout was back in august of last year, finishing 37 rounds, so there’s a bit of catching up to do. I need to work on squat form, and generally squat more. I have dodgy knees that need regular squatting to work properly.

Plan for tomorrow: Considering doing the WOD for friday, subbing dumbbell thrusters and body rows.

Enough rambling. This day is officially over. Atleast for me. Finishing off with a bit of random culture to educate the masses.

080620

Another day, another bike ride. Decided to push myself a bit, and chose a slightly different route. Traded in the first flat, paved K-and-a-half for 600m steep uphill gravel road. The final hill steep enough that I almost need to get off the bike. This route goes on to join up with the route from wednesday, so I got to pass the pullup-bars again. Did another 5×1 followed by 20 body rows alternating grip every five.

Plan for tomorrow: It’s saturday, and a lot of family stuff going on, but intending to squeeze in some training time after kid #3 falls asleep. Planning to do either Simplefit Day 1 or Tabata squats/pushups, probably going with Simplefit.

In reference to Katie’s post on ice cream and diets, here’s the source of my quote: Be moderate in everything, including moderation.

Boring stats for future reference

Route: 1b
Trip: 7.63K
Time: 25:40m
Avg. Speed 17.87km/h
Max Speed: 54.00km/h - wooh I broke at least two speed limits...