Running isn't easy

Actually, running can be fairly easy if you just slow your pace, shorten your distance, or run downhill.  What I should say is that sprinting is hard.  There is never a moment when sprinting doesn’t suck.  Even when you start to be able to maintain a pace with less effort or for longer distances, you need to kick it up a notch past that to really sprint.  It always stays hard.  The only good thing about sprints is how glorious it makes the most pedestrian of acts -- breathing.  I love sprints because of how hard they are.  Not only am I getting in better shape physically but I need to push myself mentally.  It’s not easy because who really enjoys being out of breath to the point that your lungs are burning and your legs are on fire?  The gains though are worth it and you see them fairly quickly.  

Morning

3x5 Back Squat

185, 205, 215

21-15-9

95# Sumo Dead lift high-pulls

95# Overhead squats

Afternoon

Tosh

.13 miles, .26 miles, .39 miles 

Rest exactly how long it takes you to do the previous sprint

This one sucked a lot.  I haven’t ran in a couple of months and I had to use a treadmill.  I thought my five-fingers were cutting into my feet but it was actually a developing blister.  So, I ended up forgoing the last iteration of the second round and did it on the rower instead.  I also knocked out round three on the rower.  

I love seeing results.  It makes the working out worthwhile.  Not only in how you feel but performance is a big push for me too.  I’m at around 5,000ft of elevation so when I first got here my cardio sucked.  I’ve pushed through for about three months now and it paid off today when I got on the treadmill.  No stellar performances but when I first got here a ten minute mile was no fun.  Today when I hopped on there it felt too slow.  An 830 pace was feeling pretty good.  

A Good Day

Today was a good day.  Some mornings you wake up and feel like sleeping in.  Actually, this is most mornings for me.  Each morning that I get up and go to the gym is a small victory.  Score one for the good guys.  Today I made it in there and knocked out a good strength workout.  I like those days.  You still have to push every bit as hard as if you were doing a timed WOD, you just aren’t breathing as heavy.  

5 rds, rest as needed:

1 Press

3 Push-press

5 Jerks

I started with 135 for two rounds but the second round I couldn’t complete without racking the weight once and my form was going to hell.  I dropped to 115 for two more rounds and then up to 120.  This was followed by:

4rds

10 GHD sit-ups

10 Back extensions

10 Knees-to-elbows

No time component to this one but no real rests either other than the walk from the pull-up bars to the GHD rack.  

I’m excited for tomorrow.  I’ll be racking my Nut Brown Ale and tomorrow is another two workouts.  Both should be a ton of fun.  

Mistakes are bound to happen

Too bad sometimes they’re rookie mistakes.  I was in the middle of brewing a batch of Irish Red and someone who hadn’t seen the process before came in and started asking questions.  I don’t mind this at all.  I love my hobby and I’m willing to share what knowledge I have with those who care to learn.  On this particular occasion I allowed myself to become distracted and completely forgot to cool the boiling wort before I put it into the plastic carboy.  It did not turn out well for the carboy.   I would have thought they were made of a bit sterner stuff.  The carboy is ruined but the wort was still usable and I had to put it into a different bucket so, all is not lost.  

I had another mishap recently.  I was brewing a Spiced Winter Ale and right after I brought it to a boil and added the hops the hot plate died.  I did not find this out until about 20 minutes into the boil.  At this point there wasn’t much I could do.  I put the lid on and kept it as warm as I could for an hour.  I’m hoping that it broke down enough of the hop resins to provide some bitterness or I’m going to have a fairly sweet beer.  I had a yeast starter standing by so I wasn’t too worried about any bacterial infection.  I bottled it just last weekend so I’ll be able to tell you in about a week.  

Barbara is a Bitch!!

So, it's been a while since I rowed.  Yesterday was normally my rest day but since I'm really trying to increase my cardiovascular health and threshold I've started doing the Crossfit endurance WOD’s.  I completely forgot to warm up first and paid the price with a very tight back about midway through the workout.  Yesterday’s endurance workout was:

3000m row.  85% RPE for 1500, 1 min break and then 95%RPE for the next 1500.  

First 1500 - 5:38::3

Second 1500 - 5:54::3 

Today was deads and Barbara.  I was completely wiped after this one.  I was in the first round and wanted to just stop.  I was able to push through and finish.  It took a lot to restart after each three minute rest.  

Strength:  

Dead lift 3x10, 1x20:  225, 225, 225 and 185.

Barbara

5rds for time:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

3 min rest

7:19, 7:42, 10:39 (this round hurt me), 9:22, 7:53

I thought I was going to vomit after the last round.  My shoulders are still a bit hurt and I weigh a bit much to be doing kipping pull-ups.  So I had to do everything strict.  I really don’t mind but it really slows me down on any pull-up WOD.  

As I said before this one really hurt me today.  I had to dig deep and it felt great to push through and complete.  My times weren’t stellar but I’m happy with a finish.

This evening I did a Tabata run at a 7:30 mile pace with a 12 on the incline.  This was a horrible choice and I should have gone with 10 to start with.  I got to round 7 and had to get off the treadmill before I fell off.  I was a little angry at myself for two reasons:  one for quitting and two for starting off harder than I should have.  After I was able to breathe again I did two sets of 50 double unders for time with a 3 minute break in between.   3:26 and 4:05.  I am getting better at them.  Unfortunately I’m still not consistent.  

New Rings

Just the other day I received the gymnastic rings that I had ordered.  So I figured it was time to use them in a workout.  So far I have no complaints about the rings.  They are of sturdy construction and are perfect for the workouts I plan on doing and they weren’t too expensive.  The only thing I’ll need to do is put some grip tape on them and they’ll be perfect.  Here’s today’s workout:

Strength: 

3x10 press 95 lb. (last set was broken)

1x20 press 45 lb.

I was surprised to note how much these were working my triceps too.  I’ve been reading Mark Rippetoe’s “Starting Strength” and so far it’s given me tons of great information on cleaning up my form. 

WOD:

21-15-9

225 lb. Dead lift

Ring dips
11:32

After I finished I worked on my double unders.  I did 50.  I’ll have to start timing myself.  I’ve got the jump and timing down.  My biggest problem now is that my arms start to stray outwards which shortens my rope and causes the rope to hit my feet.  

SINS Body Transformation

I’m starting this from Afghanistan because I’m currently stationed here.  Luckily I have about 3 months left.  This has been the most consistent I’ve been with working out and I love the way that I feel, how strong I’m getting, and how I’m looking.  I’ve been following the Practical Paleolithic blog for about two months now and decided I’d throw in on the SINS Body Transformation Challenge.  I’ll post before and after photos at a later date.

I already had a few goals in my head but this gives me a much reason to write them down to come back to again and again for motivation and to follow my progress.  Since I’m not too sure how long or short it will take me to reach some of these goals I’ve given myself some extra time to work towards them.  So without further ado, my goals:

• My current 1RM squats is 245 lbs.  By the end of the year I want to hit 300 lbs.  
• My current 1RM Deadlift is 335 lbs and by the end of the year I want to hit 400 lbs.  

• I want to bench press 300 lbs by the end of the year.  
• I want to be able to do 50 unbroken double unders before the end of my deployment in June.  
• As of this moment my handstand push-ups are only as deep as two ab-mats.  By the end of this deployment I want to knock out at least 5 with my forehead touching the ground.  
• I want to be able to do a muscle up again.  I want 5 unbroken by the end of the year.  
• It’s a bit tough to eat paleo style in a military dining facility I will work to make healthy eating choices and watch my portions.
• I would like to drop 15 lbs by the end of my deployment.  
• I will continue to workout 3 day on and 1 day off with strength training and WOD’s.  
• I will start adding cardio endurance WOD’s 3 days on and 1 day off into my current workout routine.  
• I will get at least 8 hours of sleep a night.
• I will listen to my body and take rest when I need it.  
• I found online these training sheets from Level 4 Crossfit Seattle.  I have most of the Level II knocked out.  I want to be well on my way to completing level three by the end of the year. 

I think that is a great start and puts my thoughts into words.  These will eventually become action.  Wish me luck!