Training Cycle: Week 4/6 (Work Week)
Dietary Cycle: Week 1/3 (Building)
Daily Calorie Target: 3350
(Zone “blocks:” approx 23 pro/cho [161 g / 207 g], 69 fat [207 g])
Second WOD of this Week
My sleep was horrible. Not sure why. Probably I should cut back on TV and computer after the dinner hour. 1 block breakfast, coffee, out the door to CFA for the 6:00 am class. I was late but caught up quickly.
Running around. Stretching. Push-Ups (20), Overhead Squats (20), Wall-Ball Shots (20, w/ 12 lbs ball), and those cross over thingies (10 per side w/ 25 lbs kettlebell).
Strength: Push Jerk
Worked on 3 rep max.
Note on method: these were done from the floor, with hang power cleans and power cleans.
Results: 5 x 45 / 3 x 95 / 3 x 115 / 3 x 135 / 1 x 135, fail on 2 / 5 x 115
Volume: 1,950 lbs.
None of these are PRs. And the volume was not too impressive. For example, I hit a volume of almost 2045 on October 6th and before that, on Sep. 14th, when I hit my 3 rep PR, I had a volume of 1,915. HOWEVER, if you count also the push-jerks done for the WOD, total Push-Jerk volume for today increases to 3,875. Which explains my super sore upper body this afternoon!
Probably, this level of volume should result in new PRs in Push-Jerk soon. We shall see.
7 Rounds of
5 Push Jerks
15 Back squats
Use 50% of Push-Jerk 5rm
I used just under 50% of 115 lbs (55 lbs), not 50% of my book-record (from June 6th) of 135 (which would have been 67.5).
I did not set the bar down, but worked through this straight.
Warm-Down: Barefoot Treadmill Running
At the YMCA: Running for 10 minutes, at 6.0 mph (10 min/mile), 1.01 miles, barefoot 140 cals.
A Note On Calorie Cycling
A couple of days ago I wrote about my “experiment” with Calorie Cycling (see post of Oct 25th, 2009). Since then a couple of things worth noting have happened.
First, my FB/CrossFit/Paleo-Zone Blogger pal Steve Parsoneault dropped a comment on the post in which he called into question my math regarding my body composition data. Steve was right, there was a problem with the math. I’m going to rethink the data and create a new post, soon, in which I examine again whether the “system” I am using really works for me or not.
Second, I have noticed that it is really hard for me to adopt the calorie levels that I have set for myself. For instance, during the first three days of this nominal “building” week I actually ate WAY fewer calories than is implied that I will eat by my published “calorie targets.” WAY FEWER. I did this in response to my body, which basically has been telling me it needed a few days of variation down from the average calories I had eaten in the week prior. The week prior was a “cutting” week in which I had eaten just as if it had been a “building” week. Anyway, I ate about 2800 calories on Sunday, 2800 on Monday, and 2500 on Tuesday. Today, I am on target to eat more than 3000 calories (thank you, coconut oil in my oatmeal, olive oil on my chicken, pecans in my lunchbox, etc.) Anyway, I noticed this morning at the gym that my weight was a bit down below the bottom of my desired range. NOT my idea of success on the program.
See, it’s my goal to increase my lean mass. And reduce my percentage of body fat. If I could do this by keeping my present body fat stable, or only whittling it down very slowly, while increasing lean mass, I would. Because I am presently below my desired weight. But it’s not all bad news. In his comment on my post Steve also pointed out that I have lost lean mass since August. It’s true that in the range I specified (Aug. 22nd to Oct. 25th), I had apparently lost lean mass. But overall, I’m gaining lean mass at weights below 178. The previous week, Aug. 15th, I had measured bodyweight at 178.5 and lean mass of 155.3; compare that to weighing one pound less on Oct. 25th at 177.5, with lean mass of 156.2. That was the figure I was really working with. Anyway, I’ll work on all this in a different post on the subject within the next few days.
Training Cycle: Week 1/6 (Work Week)
Dietary Cycle: Week 1/3 (Building)
Daily Calorie Target: 3100
(Zone “blocks:” approx 24, 2.5x fat)
Second Workout this Week
A lousy night’s sleep, following my “worst cheat day ever” left me feeling dissipated and dissolute, absolutely spaced out and ugly this morning. Not a great WOD.
Strength/Skill: Push Jerk
Result: 5 x 20 kg (44 lbs) / 3 x 40 kg (88.1 lbs) / 3 x 45 kg (99.2 lbs) / 3 x 45 kg + 10 lbs (109.2 lbs) / 3 x 45 kg + 20 lbs (119.2 lbs) / 3 x 60 kg (132.25 lbs) / 1 x 62.5 kg, fail on 2 (137.7 lbs)
I feel like my Push Jerk has been stagnant since June, when I hit a nice 135 lbs PR on the 5 rep. I didn’t do that well today, or manage to hit my 3 rep PR which I just set three weeks ago. I should have been working on a single rep Push Jerk today, and I should have been using a rack. Today was a wasted opportunity.
A well designed WOD, but the athlete was not fully present in body and mind. Go all out or go home? Where the fuck was I today? Autopilot. Once again I’ll blame yesterday’s cheat day and the lousy sleep.
200m run /
10 shoulder press @ 65% 1RM not to exceed 95/65 /
200m run /
20 push-press /
200m run /
30 push-jerks /
Shanna was nice enough to help me figure out what shoulder press weight to use. My records show I have a 1 rep max for the shoulder press at 120 lbs; today I used approximately 74 lbs (20 kg + 30 lbs) in the workout.
Result: time: 9:21
The WOD was nicely named but I don’t think I followed the instructions. I was not as fast as I could be. No doubt I worked. But I felt sluggish and awkward. Under water.
The last WOD of a five week training cycle: L-Sits and a tricky met-con with six different olympic lifts. Next week I get to rest, thank God. Also, another Saturday night on the town leads to an extremely high calorie day, and a couple of different cheat items, and an excess of alcohol.
A demanding CrossFit Asheville WOD involving Push-Jerk training and a MetCon with 400 meter sprints and max rep Clean and Jerks with 103 lbs. Quick and dirty. My favorite kind of workout. New 3 rep max Push Jerk PR: 140 lbs.
CrossFit Asheville does the Hero WOD “D.T.,” again. I use 105#. This is up from 95# in April. I am making my way slowly towards the Rx’d 155#.
Decent sleep, from about 11:30 pm to 7:00 am. I tried to get more but had problems, and Lena woke up. Waking up, I felt good today. Clearly my troubles yesterday were linked to too few hours of sleep.
Breakfast of about 2 blocks protein, 1.5 blocks carbohydrate, 4 blocks fat.
Last night and this morning I was feeling a little impingement and intermittent shooting pain in my left shoulder. I wasn’t sure what to do about this. However, two coincidences were my guide. First, this morning I watched a video on the CrossFit Journal site about Training Through Acute Injuries, by Kelly Starrett. (He’s in favor of it). After watching it, I determined I could probably go to the gym and just be careful. Second, after arriving at CrossFit Asheville and doing the warm up, it turned out that it was a shoulder-focused heavy day. Signs from above: train through the pain. At least this one time only; I was reasonably certain I could work the shoulder without hurting it more.
Agility drills. Shoulder dislocates. Sampsons. Hip mobility. Rolling out the shoulder on the rolling foam. Clapping push-ups (10). Overhead squats (15). Band-assisted Pistols (10 each). Kipping swings (10). Good mornings (15).
Shoulders: Shoulder Press, Push Press, Push Jerk
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Press 1x: 95 / 105 / 110 / 120 / 125 fail / 115
Push Press 3x: 110 / 115 / 120 / 130 / 130
Push Jerk 5x: 95 / 105 / 115 / 130 / 135
Tied my PR for Shoulder Press. New PRs in Push Press and Push Jerk.
Pull-Up Challenge Postponed
I didn’t finish my reps yesterday, doing only 11. That leaves 16 reps to add to today’s 28 (a total of 44 reps).
When I think about doing these reps today, I can just feel the ache in my shoulders. I am going to take three workout days off of the deadhangs, i.e. Saturday, Monday, Tuesday. I will return on Wednesday June 10th, for my 44 reps. Friday will then be day 29.
Decent sleep last night, but only about 5 hours, and it was interrupted. Better than the night before! One block breakfast & coffee, then
Football-style agility drills, followed by 1 round of Push-ups, Sit-ups, Pull-ups, Squats, 12 reps each, then shoulder openers, hip mobility stretches. Then
WOD: Push Jerk and One Mile Run
CrossFit Asheville’s WOD today is: Find your 5 rep max for the Push Jerk and then do a one mile time trial.
5 x 15 kg
5 x 20 kg
5 x 20 kg + 20 lbs
5 x 20 kg + 40 lbs
5 x 20 kg + 50 lbs
5 x 20 kg + 60 lbs
5 x 20 kg + 70 lbs
5 x 20 kg + 75 lbs. 5 rep max: 119 lbs. A “PR” for today, but given my shoulder press PR for 1 rep (120 lbs), probably not the best I could do.
One Mile Time Trial
My time: 6:53.
For a google map of the route, see here.
Dead Hang Pull-Up Challenge Day 7
Rep #1: at the 6:00 am workout, before the official pull-ups (front grip)
Reps #2-3: at the 6:00 am workout, after the Push Jerks, before the run (reverse grip)
Rep #4: at the YMCA, about 7:20 am, on the smith machine, with knees to chest (front grip)
Reps #5-6: at home, about 12:30 pm, 2 consecutive reps (front grip)
Rep #7: at home, about 1:30 pm (front grip)