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September 2, 2010
One of the benefits of working out at CrossFit Asheville is that we have as one of our coaches Dr. Corey Duvall of the Stay Active Clinic; Corey is a skilled manual therapist and he does his work right in the affiliate box so everybody gets to watch him work (what better advertisement of his services could he ask for? It’s an impressive symbiosis). Myself, at present Corey working on me weekly, providing therapy for several issues I have in my legs (related to the old break of my right Tib-Fib and to my patellar tendonitis on my left knee). I haven’t been making notes, in my training log, of the times hat I have seen Corey, and I don’t plan to start doing so regularly now. Cnsider these sessions as my secret weapon. However, I will be recording the (therapeutic) strength sessions that Corey has me do, since they are relevant to my overall training load and will, I trust, continue to help me improve my lifting and performance in general, as well as helping to address issues of pain, etc. Front SquatWarm-Up: some 40 meter sprints, jog/walk recovery. Stretching/Dislocates. Front squats, push-ups. Front Squat: 10x 45# then… 60% of 5 RM, 2×12 @ 60s intervals: 90 lbs; 24 reps in 11 minutes. What I like about this approach is that it essentially links strength with mobility and pain control. This makes intuitive sense to me and — unless something more plausible comes along — this is the approach I will continue to choose to embrace. September 1, 2010
Quickly, Today’s WOD: Aidan’s 40th birthday, and the lady worked HARD on this one. Congrats Aidan! We started with single support deadlifts (for me: new 30 lb PR: 5 x 45 / 5 x 75 / 5 x 95 / 5 x 115 — PR) and then did 21-18-15-12-9-6-3 of Sumo Deadlift High-Pulls and Push Jerks (Result: 12:08, Rx’d at 75 lbs). This was also the CrossFit.com mainsite WOD on Sat., Aug. 28th. Tough WOD. Fun times. I LOVE CrossFit. Generally, My Health, Nutrition, Etc.: My sleep has not been good, probably for two reasons: stress is unavoidable in my life right now, and I drink too much coffee. Other than that, everything, I mean everything, feels like it’s on track. For that reason only, I should be trumpeting the fact that I’m “100% paleo” right now (as if such a thing really existed). 3 meals a day, none of this constant grazing and snacking bullshit. Full 11-12 hour fasts every day (running 7:30-8:30 pm to 7:30-8:30 am every day). Limited fruit. Plenty of protein and fat. Veggies at every meal. Absolutely no sugar, dairy, grains, legumes, or alcohol. Eating almost exclusively whole foods, with very little factory processing and packaging (seriously; exceptions are some fat sources, esp. Fish Oil, Coconut Butter, Olive Oil, Smoked Salmon, and Nitrate Free Bacon). It feels good. Going on about 10 days now (since Aug. 22nd). August 30, 2010
Sore and tired from my Sunday run, but not so sleep deprived as most days last week, still 100% paleo, and consistent in my eating plan, I made it to CFA at 6:00 am today feeling pretty good. A shout out to Keith Roberts for joining up with us today! I have no time for extended notes this evening. The gritty detail: Back SquatResult: 5 x 95 / 3 x 125 / 1 x 160 / 5 x 175 (fail on 6; PR).. I should be stronger, but I continue to lag behind my peers in the squat. I am going to start Corey’s next level of dynamic strength progression on the next time around. Here’s a video. Any feedback on form or what you see here would be fine. Met-Con: Bodyweight TrioA simple but, devastating workout. 400 meter run, 50 squats, 25 pushups; 400 meter run, 30 squats, 15 pushups; 200 meter run, 20 squats, 10 pushups; 200 meter run. Result: 11:27 AnalysisSo, I got a new 5 rep PR in Back Squat today, but I remain kind of embarrassed by how small my squat numbers are. Young people, remember: squat squat squat. I wish I wasn’t 20 years behind in my squat development. August 29, 2010
No time for additional details, whether about empty dark streets, bunnies darting across the road, or almost puking on Edgewood, the little lost dog on College, the horrible auto accident on Hilliard, or mind-numbing pain and struggle… not even time to describe the incredible beauty of a gas-station parking lot playing Marvin Gaye’s “Let’s Get It On” through the loudspeakers while I drank water and rushed on some serious endorphins. Bottom line is I got up before dawn and ran 9.3 miles today, in 1:34, starting from my house, ending up at the Shell station, where I bought two bags of ice. Later I ate a killer breakfast, drank an awesome recovery shake, and took an ice bath. Now I really do think I can do the 1/2 marathon. August 29, 2010
I do seem to have lost weight, although I may have been overhydrated or bloated when I weighed in last week at 183 lbs, 15% fat. It’s hard to say for sure (you have to look at the long term trend) but in any case I am going to try to eat more this week, and try to maintain my weight at just above 180, since I am “not trying to lose weight.” If I did lose weight this week, it seems likely to me that I have actually lost body fat. It seems unlikely that I have lost 1.5 real pounds of lean mass, as the numbers would seem to suggest. I’ve been eating a 100% paleo and pretty low carb diet, with no nighttime eating, while working hard on my training (I put in 3 met-cons, 4 lifting sessions, and one endurance run). On the other hand, my sleep has not been too good, which could cause cortisol elevation, and fat retention, and my nutrient partitioning could have been off, resulting in too much gluconeogenesis. The issue here is that my scale can measure 1/2 lb changes in mass but only offers body-fat estimates in 1% increments. At my current weight, a 1% change is nearly 2 lbs, so I would have to lose a lot of fat to register a new BF % number. Therefore, we can’t expect the Body Fat % number to shift too far, week to week. One factor complicating things here may be that it is just difficult to time the weigh-in properly, in order to get the best reading; why is it that I saw a 14% body fat reading several times two weeks ago, but haven’t seen one since? And why I did I see a 17% today? Or has my body composition really been moving in the wrong direction? Given more time, we will know for sure. August 27, 2010
Friday morning I couldn’t find my black shorts. I wore my purple old school Birdwell’s Beach Britches board shorts instead; they are a little too slim, a little too short, and much too purple. And they really didn’t go with my tight red singlet. Oh well. I still had fun, although I endured quite a ribbing. I could show you a picture, because T-Bone snapped one and put it on facebook, where the ribbing continued. But I think I’ll leave it for now. Hang (Squat) CleanEstablished a new 5 rep PR. Result: 5 x 65 / 3 x 85 / 1 x 105 / 6 x 115 WOD: “Gelato”
Result: 95 lbs, 11:27 August 25, 2010
Even on less sleep, things went pretty well at CFA this morning: we did shoulder presses (at 120×4 I barely missed a new 5 rep PR) and “metabolic monster,” a wicked combo of 800 meter runs, broad jumps, and waiter’s walking. I had to stay up late on Tuesday night (getting ready for first day of class) but everything worked out; not eating after 8:00 pm continues to feel righteous, and fasted training in the morning (water only before the workout) keeps working for me. Add to that several days of rock solid 100% paleo, plus fish oil, and I have to say I am feeling fine these days. Shoulder PressAfter the warm-up, we set out to pursue new 5 rep PRs in shoulder press. I was so sore in my shoulders and hands today (overhead squats and a torn callus both on Monday); I knew it was going to be a stretch. Plus, my most recent 5 rep PR (115, and actually 6 reps) was set only 17 days ago. A 5 lb jump in shoulder press was not likely so soon; especially since I hadn’t done a deload day on the movement. Oh well. Proceed apace. Results: 5 x 65 / 3 x 90 / 1 x 110 / 4 x 120 (fail even to move the 5th). Analysis: what does this result mean? Well, for one thing, whatever else might be said, it is hard to add five pounds to your max shoulder press number. So the fact I didn’t get a new PR is not surprising. This result ties my 3 rep max from last December; but of course, with one extra rep! The result also points towards pushing right past my 1 rep max (currently 125). What it means, practically speaking, is that I proceed with a series of work sessions on shoulder press, using 115 as my working max. The theory behind sessions are spelled out by Corey in a recent post on the CFA website. Here’s what they will look like for me: Session I: 60% (for me, that’s 70 lbs) — 12×2 @ 30 sec. Session II: 70% (80 lbs) — 12×2 @ 30 sec. Session III: 80% (95 lbs) — 4 rounds of max reps in 30 sec., w/ 2.5 min rest between sets. WOD: “Metabolic Monster”
Result: 2 rounds & 800 meters & broad jumps; 45 lb plate. Fun, challenging WOD. 800 meter runs are a bitch. August 24, 2010
Today I joined the 9:00 am crew at CFA only for the warm-up and strength session (deadlift). I skipped the met-con, since I just had a good one on Saturday and a decent one yesterday, am planning on tomorrow, and Friday, and have a long endurance run scheduled for Saturday. It’s plenty. But I have to do my lifts! So that felt good. DeadliftResult: 5 x 155 / 3 x 210 / 1 x 270 / 5 x 290… barely! (+10 lb PR) I’ll be feeling this for days. That last reps was wicked slow… weirdly slow. I have no idea what happened, except my ripped callous from yesterday didn’t help anything. I gotta give the props to Corey and Shanna for the new 5 x 55% / 3 x 75% / 1 x 95% / 5 x new PR (aka CFA 5/3/1) plan. I have hit a new PR in every strength session since returning almost two weeks ago. Nice. August 23, 2010
Quick note here. No time for rumination. Overhead Squat: warm-up, then, 5 x 55 / 3 x 75 / 1 x 95 / 6 x 105 (fail on 7). New PR by 10 lbs. Gone in Sixty Seconds: 228 reps, 35 lbs dumbells, 12 lb. medicine ball. I got one more rep than last time, which was in Dec. I would have had a few more but I ripped a callous on the last pull-up round.
August 22, 2010
Strict paleo for 30 days begins today. No alcohol, limited caffeine, no forbidden foods AT ALL, until Sep. 21st, which is a Tuesday, so, really, I won’t be drinking alcohol until the 24th, which is 33 days. The numbers today suggest I am pretty much flat for the week, although, I did not see the number 14% show up in either of my two weigh ins — a slightly troubling result.
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