Sunday night to Monday morning I had decent sleep. Not uninterrupted, not continuous, but enough. I got up bright and early, had a 2 block breakfast, coffee, and headed off to CFA for the morning workout at 6:00 am. I was about 2 minutes late. Something was not right in my attitude. I was glad to be there, and to continue my training, but I also kept thinking that I might need more rest. That might be it. But in retrospect, I also realize that I still have the sinus infection I mentioned last week, albeit the tail end of it. So maybe I also have a level of bodily fatigue that is contributing to my sense that I should lay off of it.
I worked hard anyway. That’s what you should do, if you’re there.
Some cone running, along with various footwork and bear-crawl/crab style stuff. Stretching. Push-Ups (15), Sit-Ups (15), Overhead Squats (15), Pull-Ups (10, fast, w/ purple band).
Strength: Back Squat
I figured I should work on my 5 rep max. Partly because I didn’t feel like going for my heaviest possible weight, partly because it’s a benchmark, partly because the last time I have on record of doing the “back squat” was part of a “Bear Complex” WOD back in May.
Results: 7 x 95# / 5 x 115# / 5 x 135 # / 1 x 155# / 5 x 129# / 5 x 143#. The weird sequence is due to the fact that I switched bar and rack set-up and partners after Rustan and Tom hit 155. I didn’t believe I could get 5 x 155 so I didn’t try.
Analysis: in absolute terms I seem to have lost some ground on the Back Squat, probably due to my weight loss. But I can only assume that my max rep poundage has increased as a percentage of my total body weight.
In May I did only 100# for the Bear Complex. I know damn well I could do a bit more now (125# maybe?). But in March I got a back squat 3 rep max of 175# and before that, on Saturday, March 14th, I apparently hit a 1 rep max of 195#. Both of those are substantially greater than my #143 of today. On the other hand, they do appear to be somewhere in the same ballpark. So we’ll see, going forward.
WOD: Heavy Daze
15 Deadlifts (Rx’d as 60% 1 RM), 30 Tuck-Jumps, 15 push-ups, 12 DL, 24 Tuck-Jumps, 12 Push-ups, 9 Deadlifts, 18 Tuck-Jumos, 9 push-ups
Results: I used 175# on the Deadlift (60% of 310 is 186, but I didn’t want to kill myself; also I bungled the math). Total time: 5:15. For comparison, Rustan used 155# on the D.L. and finished in well under 3 minutes. Also, I did those Tuck-Jumps ridiculously slowly at first.
One week ago I created a new plan for myself, called the Never on a School Night plan; it involves seven components. I already posted a mid-week check in on Thursday. Here’s an update after week one.
One aspect of the plan was to treat this first week of the plan as a “cutting week” and to eat fewer calories. According to my food journal, I averaged just over 2700 calories per day during the week, which was at the bottom of the target range of 2700-2900 calories per day. This amount was about 400 calories per day fewer than the week prior, and about 700 calories per day fewer than the week before that, and 1100 calories per day fewer than the week before that! Wow. That’s a serious deficit, relative to my own intake in past weeks. Interestingly, my weight and body fat are pretty much flat from Aug. 2nd to Aug. 30th, in spite of (or because of?) the heavy cycling of calories. I find this fascinating but also a bit hard to interpret in a meaningful or convincing way. So, I continue to track and observe and report. Hopefully I will see some kind of trend emerge soon, either of building lean mass or losing fat or both. I suppose I don’t mind merely gaining strength and speed if everything else remains the same… but can it? I did register a 3.5 pound weight loss for the week, but it’s totally inconclusive what that means. That could be entirely water, for example.
For the record I feel like I look better and feel better than I did four weeks ago. It’s hard to gauge these things.
Everything else in the plan is ON track. Except for two things.
First, I have been having trouble getting good sleep (item #7). I hope this will just work itself out. Watching and waiting. It’s not because I’ve been staying up late or abusing any substances (except coffee… maybe I still drink too much?).
Second, when I did drink, on Friday and Saturday nights, it looks like I went overboard both times, exceeding my limit of 3 drinks. I am not sure that this set me back exactly, but I did notice a couple of disappointing things, namely, that drinking wasn’t as much fun as it should be and that it hurt me more than I wanted it to in the morning.
Finally, I have determined that one modification to the plan is necessary. The plan states that I should hit the gym 5 times per week during regular training cycles (the first five of every six weeks). But my body is now telling me I should probably alternate between 5 and 4 times a week, or stick to 4 times a week, with some play time in there in addition. So, that kind of training regime will not be considered contrary to plan.
All in all, I feel like things went well this week and I look forward to the coming week of training, rest, and working out!
A killer WOD in which I lifted 7,125 pounds overhead and ran 1.25 miles in 21:21. But Daniel appears to have done even more work, in fewer rounds. It’s a puzzle.
There are many ways to work on Fran. Here’s one of them. Also, a PR push-press day.
A rest day. Taking Lena to preschool in a few minutes. Myself, working on class prep for tomorrow.
I’m in good shape. Actually, at 40+ years old, I’m now in the best shape of my life. I weigh about 180 lbs, at 13% body fat, and am stronger and faster than I’ve ever been.
I feel good about yesterday’s WOD, indeed, about the last three days in the gym, and before that, about the 5k and three days last week. I’ve done seven workouts and/or events since getting back to CrossFit on Aug 17th, 11 days ago. And I’ve had a bunch of new PRs in that time: Deadlift, Hang Power Clean, Turkish Get up, One Mile Run, Thruster, etc. New PRs in everything, except that pesky 5k. But even that showed such a dramatic improvement over the previous year that, well, I can’t complain.
Yesterday I mentioned that I had a probable viral sinus infection, with pain and tenderness in my right post-nasal cavity. By last night it had moderated to irritation and inflammation, but also new pain and tenderness had moved to the left. Today, I have no irritation on the right side, but I do have pain and tenderness on the left. Usually, these things progress by moving down into my bronchial tubes. No sign of that right now. Hopefully, within 24 hours, this very mild infection will have passed. Lena shows no sign of trouble, after her first sign of preschool-borne sinus illness, on Friday.
Other than this, my health seems more or less fine.
Diet and Discipline
The general program I laid out in a previous post (Never on a School Night) remains in effect.
Status: (1) food journal is current; (2) I have been keeping the flexible-paleo-Zone, with little or no sugar, very little starch, no processed grains, almost no whole grains, and almost no processed foods; (3) I have been treating this week as a “cutting week,” meaning I have kept my calories lower than usual &mdash, over the past four days it’s been 2500, 3000, 2500, 2400; (4) workouts are on schedule; (5) this is the first week of a five weeks on, one week off training schedule; (6) I have been adhering to the “never on a school night” plan for alcohol; (7) I have tried to get good sleep… the one hitch in my plan; I was wakeful last night, but managed at least to be in bed for 9+ hours (10:30 to 7:00 am).
In other words, all is according to plan.
No time for a full report. Bad sleep (sub 4 hours non continuous) and a burgeoning sinus infection (right post-nasal cavity is irritated and clogged, probable virus from daughter’s preschool start up). Got a good start to the day with coffee, no milk, and the perfect 3 block paleo-zone breakfast. Also took vitamins and a bit of sudafed and advil. Better living through chemistry. Never on a school night and cutting week in full effect.
Made it on time to the 6:00 am CrossFit Asheville class. Today’s WOD: one mile time trial, preceded by a strength workout of finding a Hang Power Clean max.
1/3 mile jog (the course for the run) followed by stretching and calisthenics: 15 push ups, 15 squats, and 12 ab-hollows.
Hang Power Cleans
Results: 10 x 45 / 5 x 65 / 3 x 95 / 3 x 115 / 3 x 125 (PR) / 2 x 130 (fail on 3rd) / 1 x 135 (fail on 2nd) / 1 x 140 (PR). Actually, this is two PR’s, a 3 rep max and a 1 rep max. Big gains for me! I can vividly remember when I could not put up much more than 95 lbs on a H.P.C.
Mile Run Time Trial
Our course was: Church to Hilliard to Lexington to Ashton, 3 laps. One leg, Church, is a pretty steep downhill, and three legs are more gentle uphills.
My last One Mile Time Trial was on May 8th, 2009, with a time of 6:53. It’s funny, because I remembered it as a few seconds OVER seven, not a few seconds UNDER.
Today’s One Mile Time Trial: 6:39, a new PR. That is a 14 second improvement in the past 3 months. I would call that seriously cool.
CrossFit is some serious shit.
My first Tuesday WOD gets shortened by scheduling issues, but I still set a 3 RM Thruster PR.
Thanks to Lunesta™, I got almost 8 hours of sleep (9:30 pm to 5:10 am). One block breakfast, and off to CrossFit Asheville for the 6:00 am Workout. Today’s WOD involves deadlifts and a mixture of power cleans and rounds of calisthenics ala “Cindy.”
Tight quarters this morning (the floor is being repaired). Footwork stuff, dislocates, brief stretching, followed by push-ups (15), this ab-thingie (10), overhead squats w/ pvc (15), and 1 rope ascent.
Went for a 1 rep max today. Set a PR, although it was ugly.
Results: 10 x 45; 10 x 95; 3 x 185; 1 x 225; 1 x 275; 1 x 295; 1 x 310 (PR).
WOD: Power Wash
Using D.T. weight for Cleans:
9 Power Cleans
3 rounds of Cindy
6 Power Cleans
2 rounds of Cindy
3 Power Cleans
1 round of Cindy
(Cindy is: 5 pull ups, 10 push-ups, 15 squats)
I used 105#, same as D.T. weight from Friday. My time: 8:40. I am happy to report that, as with the last time I did Cindy, the pull-ups were unassisted.
I feel good about this workout. We’ll see what else happens today. I have my skateboarding shoes on. Hmmm….
I take stock of my present situation, as I get ready to begin Fall Semester of the 2009-2010 school year, and present a plan for achieving my fitness goals going forward.
Race day becomes Cheat Day. Oh well, it’s Jody Kuhne’s Birthday party! Rock on everybody.