Maybe I'll get into the Zone

My diet is terrible, at least compared to that of most Crossfitters. I don't Paleo (still a bit extreme for me) and I don't do Zone (has always seemed a bit too OCD for me). My biggest concessions to watching my diet tend to be cutting back on processed foods, and becoming aware of the fact that I probably eat too much sugar and too many starchy carbs.

I've seen Dr. Sears' Zone diet book a number of times in the bookstore, but have never really felt compelled to pick it up. But today, Hubby and I went to the used book fair over at LJVM Coliseum, and I saw it in a box in the Diet and Health section. Two bucks. I thought, "What the hell, I'll get a copy - it couldn't hurt."

The book is still sitting in the bag. I've been looking at it all evening, but haven't been able to bring myself to open it. I finally realized why: I'm too flippin' lazy to deal with my diet, and I'm afraid the book will make me want to deal with my diet. I don't want guilt about the crap that I eat; I want to enjoy that bag of Utz Crab Chips without a little nag in the back of my head saying "You know, you really shouldn't eat that shit." Right now, my response to the voice is "STFU, I'd like a little peace with my beer."

So. The book taunts me. But it's a book, which means I will eventually give in and take it out of the bag. It looks new. The previous owner probably decided that being morbidly obese was preferable to trying the Zone. But we'll see.

Wednesday 29 April 09:

Buy-in: 2 rounds
BTB squats, 5 x 45#
Presses, 5 x 35#
Good mornings, 5 x 35#
2 reps Bear complex, 35#

WOD: Presses and Deadlifts

Presses 7 x 1

Warmup sets:

• 5 x 45#
• 3 x 55 #

Work sets:

• 1 x 65#
• 1 x 75# (f)
• 1 x 70#
• 1 x 75# (PR)
  
• 1 x 77.5# (f)
• 1 x 75#
• 1 x 75#

I got pissed when I missed my first try at 75#. I dropped to 70# to get my head on straight, then knocked out the 75# with no problem. The failure at 77.5 pissed me off enough to knock out the last two at 75#.

Deadlifts 5 x 3

Warmup sets:

• 5 x 95#
• 5 x 115#
• 5 x 135#

Work sets:

• 3 x 155#
• 3 x 157.5
• 3 x 167.5#
• 3 x 170#
• 3 x 170#

Definitely a new 3RM. The half-pound increments came from the retainer rings holding the plates on the bar. Convenient way to add a few pounds at a time. I need to take some video of my DLs, because I'd really like to have some feedback on them.

Born to run...barefoot

I've been intrigued by the idea of barefoot running ever since last fall, when I read Adam Sternbergh's article "You Walk Wrong" in NY Magazine. I tried it a time or two last fall, but the weather quickly got too cold to do it on a regular basis. I put in the back of my mind and forgot about it until a few days ago, when I saw two more articles - in Popular Mechanics and the Daily Mail - about barefoot running and the problems with modern running shoes.

This past weekend, I was talking to the father of one of KAD's soccer teammates, who was concerned about his daughter's running stride. She's a tall lanky kid who runs with a very long heel-to-toe stride. Most soccer players run on their toes with small quick steps that allow them control the ball and turn with it quickly. I mentioned the articles to him and suggested that he try having her run barefoot. Then I ended up mentioning it to a couple of other parents and decided "Before I tell people more about this, I really need to try it myself."

So yesterday evening, I took advantage of the beautiful weather to run barefoot at the soccer park.

Tuesday 28 April 09:

Buy-in: Handstand and cartwheel practice. I discovered that I cannot kick up to a handstand without a wall, and that I can't do a decent cartwheel if I don't lead with my left hand.

WOD: 3 x 5:00 Running

3x5 min intervals w/2min recovery between rounds. Hold maximal distance possible on each of the 5 min rounds.
Foul if you get slower or lose distance on each round.
Foul = 2 min Isometric Squat hold.

Distances: ~2.4 laps/~2.5 laps/~2.5 laps

Because I only ran around one field, as opposed to the measured course at the park, I have no idea how far this is in meters. If I had to hazard a guess, I'd say roughly 800m.

Cash out: Taking a page from DC's logbook:
3 rounds
20m bear crawl
20m crab walk
Forgot to time it....

Okay. I have come to the conclusion that "jogging" is a phenomenon created solely by the modern running shoe. You cannot "jog" - that is, move with that slow, shuffling gait in which the feet barely leave the ground - when you are barefoot. You must lift your legs and pick up your feet when you run barefoot. To do otherwise is painful, even on grass.

I felt like I was learning to run all over again. That's ridiculous, right? Running should be a natural motion, so why did I feel like I was starting from scratch? It took several minutes for me to settle into a comfortable rhythm, which entailed lifting my knees and taking smaller, quicker steps. Which, of course, is a little more strenuous than my normal gait and made me tire faster. Also, you (obviously) have to pay attention to where you step, lest your unsuspecting foot come down onto a burr, rock or some kind of organic land mine.

I don't mean to leave the impression that this was a bad experience. On the contrary, it was quite exhilarating. I have some DOMs in my calves and feet, which was to be expected since those muscles don't get used like that very often. But I will definitely be doing more barefoot running, especially as the weather gets warmer. It will probably be confined to grassy areas while my feet build up a tolerance, and I honestly don't ever see myself running barefoot on roads or trails. A good pair of Nike Frees may be my next equipment purchase. Until then, my old Sambas or Rocketdogs will probably serve as my running shoes.

The Dirty 35

I have never completed a Filthy Fifty, primarily because I like to keep my non-CFE WODs (even the chippers) under 30 minutes if possible. So when the Filthy Fifty shows up on the main page, it's automatically a scaled WOD for me. I've done it as the Dirty 30 and the Dirty 35, but because my scaling and subs are always a little different, I have no basis to determine whether or not I'm actually improving when I do this WOD.

Buy-in: 3 rounds
10 air squats
10 swiss ball crunches
10 bench dips
10 supermans
Iguana stretch

WOD: "The Dirty 35"

For time:
35 Box jumps (20")
35 jumping pullups
35 KB swings (25#)
35 steps walking lunge
35 KTEs (subbed V-ups)
35 push presses (subbed HSPUs)
35 back extensions (subbed supermans)
35 Wallball shots (subbed 25# KB thrusters)
35 burpees
35 Double-unders

Time - 23:20

The subs were necessary mainly because I was doing this WOD on my patio. Pullups were from under the stairs leading up to my deck. This was the first time I've actually done double-unders as part of a WOD, and I was pretty pleased with them. I still can't do them consecutively, but I was able to get into a good rhythm of single-double-single-double.

Cash out: Pigeon pose, :30 each side
3 x Iguana stretch

It's just the blog that's behind, I promise!

I've been working out, just not posting. Soccer has been consuming my life again, and it doesn't look like it will stop munching until after Memorial Day. Poor KAD's schedule last week went something like this:

Saturday, April 18: 2 games, 8:00 AM and 3:30 PM
Sunday, April 19: 1 game, 9:45 AM
Monday, April 20: Training, 5:00 PM
Tuesday, April 21: Game, 7:00 PM
Wednesday, April 22: Training, 5:00 PM
Thursday, April 23: Game, 6:30 PM
Friday, April 24: Travel to Asheville
Saturday, April 25: 2 games, 10:00 AM and 2:30. On-field temp at the 2:30 game was over 95 degrees - it's amazing how hot artificial turf gets.
Sunday, April 26: 1 game, 10:30 AM. Travel home afterwards.

By Saturday evening, KAD was wrung out. She had a dehydration headache and got sick in the back of my van. I cleaned it up as best I could, but there was only so much I could do with a couple of old towels and some Lysol. So in addition to everything else, we spent the remainder of the weekend driving around in a car that smelled like Febreze and vomit. Lovely.

Anyway, I did manage a semi-regular workout schedule for the week.

Monday, 20 April 09:

Buy-in: CFWU (no Sampson stretch)

WOD: CFE Lactate Shuttle

5:00 on/2:30 off; 6:00 on/3:00 off; 7:00 on.

Distance: ~2.9 miles

I covered roughly the same distance as the last time I did this WOD, which was back in September sometime. Walked during the rest intervals. I felt pretty good despite the fact that I haven't worked endurance for a while. I suspect my increased strength is enabling me to cover the same amount of distance even with the lack of recent endurance training.

Cash out: 2 x Sampson stretch, :30 each side.
Pigeon pose, :30 each side
Iguana stretch

Tuesday, 21 April 09:

Buy-in: Handstand holds (freestanding): :5/:8/:3/:5/:7
Timed these using the highly accurate "1-Mississippi, 2-Mississippi...." method.

WOD: 5 x 5 Back squats and presses, alternating sets

Warm-up sets (squats):

• 8 x 45#
• 8 x 65#
• 3 x 95#
• 3 x 105#

Work sets:

• 5 x 115# squat
• 5 x 50# press
• 5 x 115# squat
• 5 x 55# press
• 5 x 115# squat
• 5 x 60# press
• 5 x 115# squat
• 5 x 65# press
• 5 x 115# squat
• 5 x 65# press

Rested 3-4 minutes between sets, so this took me a while. Which, of course, made me nervous because it was lunchtime and I had to get back to work. The last couple of reps of the last two sets (both exercises) were extremely ugly - marginal depth on the squats and really struggled to lock out on the presses. Still not ready to progress past 115# on the 5 x 5 squats, and need to work up to sets across at 65# for presses.

Cash out: 5 x kipping pullups
3 x slow deadhang pullups (CTB)


Saturday, 25 April 09:

Buy-in: 2 rounds
15 air squats
15 situps
15 pushups
10 walking lunges

WOD: 5 x 400m runs

Did these on the treadmill in the hotel. I just set the speed to 8.3 mph (roughly 6:58/mile) and ran.

Cash out: Assisted pistols, 10 each leg.

Death by KB, Deadlifts, Helen...Oh my!

Since I've fallen behind on my posting, I have several days' worth of workouts to report on. The good news is that I've been feeling more motivated to work out, especially as the weather gets nicer. I'm still struggling a bit with time, but I put the workout bag in the car and I'm determined to take advantage of whatever time I have.

Thursday, 9 April 09

Buy-in: 3 x handstand holds :35/:29/:20

I can consistently hold a freestanding HS for about 5 - 8 seconds. I am still relying too much on the wall. Need to learn to kick up and hold without it.

WOD: "Death by Kettlebell Swings" Hat Tip: Melissa Byers at Crossfit 603

Do one swing the first minute, two swings the second minute, etc, etc until you cannot do the required number of swings in the minute allowed.

Total - 25 rounds + 15 swings (340 total swings)

All swings were Russian swings with a 1-pood bell. I got all the way through round 23 unbroken. Round 24 was two sets of 12 and Round 25 was 12/8/5. Ran out of gas in the next minute, only getting three sets of 5.

Cash out: 30 pushups on dumbells, extended ROM.
Pigeon pose, 1:00 ea side


Monday, 13 April 09

Buy-in: BTB squats, 3 x 8 @ 65#

WOD: Deadlifts 3 x 5

• Warmup sets: 5 x 95#, 5 x 115#, 3 x 135#
• Work sets: 3 x 5 @ 148# (80%)

Cash out: Shower and dress for time - 8:52


Friday, 17 April 09

Buy-in: 2 rounds
10 air squats
10 situps
10 pushups
5 MB cleans (20#)
10 supermans

WOD: "Helen"

3 rounds for time of:
400m run
21 KB swings (1 pood)
12 pullups

Time - 11:50 (PR) (3:26/3:56/4:26)

My last Helen time was 13:37, back on 21 Nov 08. PR by 1:47! Plus, this Helen was Rx'd - last time I did it with a 25# DB. So while it's still not quite to the Level II benchmark, I'm still very pleased with this effort. All the KB swings were unbroken, but I could never string together more than 4 pullups in a row. So pullups and run times are going to have to be better to get any significant time drops.

Cash out: Soccer drills with KAD (which mostly involved me standing in the goal while she took shots at me)


Saturday, 18 April 09

Buy-in: 4 x handstand holds - did not time these, but concentrated on trying to do them freestanding. Actually walked around the living room a bit while trying to keep my balance.

WOD: Living Room Special

21-15-9
Goblet squats (25#)
KB swings (25#)
Pushups

Time - 4:43

Still hurtin' from yesterday's Helen. Managed to get all squats and swings done unbroken, but never got more than 10 straight pushups.

Cash out: 30 hollow rocks


Whew! Need to be better about posting daily.

Pity Party, lack of motivation, whatever...this has to stop

Been suffering from a severe lack of motivation lately. I haven't been able to identify any particular cause for it - I've just been letting my normally weak "I don't wanna work out today" thoughts take control of my life.

Some of it may be those old culprits: lack of time and my unpredictable schedule. The weather has been wreaking havoc with my daughter's soccer schedule. I'll get an email at 3:00 that her 5:00 practice has been moved from one side of the county to the other because of wet fields, or that the game she was supposed to have has been canceled (again). I'm a pretty flexible person, but I can only handle so many changes on the fly. A workout that I have planned for her normal practice field won't happen if the location changes, because I can't go home to change and pick her up - my dad has to bring her to my office and we go to the backup field from here. I'll work out on a wet field in my gym clothes, but not in my work clothes. If it's raining and she practices at the sportsplex, there's no space to work out - it's a small facility and it's almost literally butt-to-nut with parents and players.

Hubby's work schedule doesn't help. If KAD has a game, he takes Son to High Point for his practices. But if KAD's game is canceled, Hubby generally does not want to leave work early (his workplace is 45-50 minutes from the house), which means any free time generated by the canceled game is erased by 3 hours I have to spend in High Point. I guess the real solution is for me to just keep a workout bag in my car all the time. I hate doing that, but it's starting to look like the only way to get in any type of workout. I'm just so tired of fighting the changes all the time.

Okay, pity party over. My bag is in the car today, and I am going directly to the Y after work.

Running on empty

One of the things that I find difficult is figuring out how much to eat pre-workout, as well as the timing of the pre-workout meal. If I could get my ass out of bed and work out in the morning, this wouldn't be an issue - the pre-workout meal would be whatever was consumed before bedtime the previous evening. So much of what I eat pre-workout is dependent on what I will actually be doing. If I'm lifting, a piece of fruit or a little yogurt an hour or so before is fine. For a metcon - especially a heavy metcon - I haven't figured it out yet. I've met Pukie once during a metcon and he's peeked his head in the door during others on numerous occasions.

But running is the worst. I know from years of running that I really can't put anything (other than cold water) in my stomach within 3-4 hours of a run. To do so invites nausea, cramps, side stitches and general misery. But by the end of most of my runs, I feel like I have no gas in the tank.

Now, that didn't happen during yesterday's 5K - I was really cooking by the end of the run. But my fuel in that case came from an entirely different source, which I will elaborate on in a bit.

WOD 8 April 09:

Buy-in: 2 rounds Official Crossfit Warmup (no pullups, bench dips)

WOD: Run 5K

Time - 28:16

Did the run in a 5:00 on/1:00 off pattern, walking during the "rest" period.

I negative-split this run - out in 14:30, back in 13:46. Not really unusual, except that the 13:46 split included at least 2 - 3 minutes of total stoppage. Why? Because that's how long it took me to get my wits back together and start running again after almost being hit by a truck. The last mile of my run was fueled completely by adrenaline.

Cash out: None. Too freaked out and also had to go pick up KAD.

I live in a fairly typical suburban area - you know, the sprawling kind where growth and development outpaced any type of reasonable plan for it. Sidewalks are few and far between, and speed limits on most of the roads around my house are 35 or 45 mph. My 5K route takes me along a where the speed limit is 45 and the shoulder almost non-existent in spots. I was going around a curve, running in the grass about 3 feet off the road, when a pickup came flying around the curve. The driver was talking on his phone and not paying a bit of attention, his front wheel in the grass. I had to jump out of his way and I swear I felt his bumper brush my T-shirt. He didn't even slow down...completely oblivious. If he had hit me, I suspect he wouldn't even have stopped.

Squatting back into the mix

I know I've been slacking off, but I did get in a simple WOD in the hotel in Wilmington on Sunday morning.

30-25-20-15-10-5

Pushups
Situps
Air squats

I didn't time it, just moved at a steady pace from one exercise to the next. I was very happy to find that I could still do all the pushups unbroken - and with strict form - despite the layoff.

Hit the Y yesterday afternoon for some squats:

Buy-in: 8 x MB cleans (20#); 3 x handstand holds (:30 each)

HS holds are getting better - I found that after kicking up against the wall, I could ease my heels away and maintain a freestanding hold for about 5-7 seconds (using the 1-mississippi, 2-mississippi timing method). With some coaching, I suspect I could be decent at these.

WOD: Squats 5 x 5

• Warmup sets: 8x45#, 8x65#, 5x85#, 3x95#, 3x105#
• Work sets: 5 x 5 @ 115#

I could tell I hadn't squatted in a while - the movement just felt "off" and it took a couple of sets to get into a rhythm at the work weight. The 3rd set was the best of the five - I spent the first 2 sets trying to dial in my form and the last two struggling to knock out the 5th rep. Definitely not ready for a jump in weight yet.

Cash out: Push presses - 5 x 45#, 5 x 55#

I had originally intended to do 5 x 5 on the push presses as well, but ran out of time.

Soccer ate my life

No workouts in the last week, unless you count the pushup-situp-air squat pyramid that I did in the hotel in Wilmington on Sunday morning.

With all the rain we've had in the last month, the past week has been a flurry of re-scheduled and re-re-scheduled soccer games, culminating in a cross-state trip this past weekend. Two of KAD's re-re-scheduled games were canceled (yay rain) and have now become re-re-re-scheduled games to be played at some point in the (hopefully dry) future.

Son and I set out for Chapel Hill on Saturday morning, where his team played a game against the Triangle United soccer club. 3-1 victory. Then we climbed back into the car and headed for the coast for a Sunday afternoon game against the Cape Fear soccer club. Another 3-1 victory.

And what is our reward for all these victories? Son's team has now been recognized as one of the top 10 in the state and been promoted to the Premier division, the most competitive in the state. Which means instead of traveling through half of the state as a member of the First East division, next season we will get to travel throughout the entire state for regular season games. I am happy for Son, but dreading the financial, time and school impact of all this traveling. Oh well - I will deal with it when the time comes.

Anyway, hoping to get back to some kind of regular workout routine, starting this afternoon. After I digest the massive lunch I just consumed.