Wednesday, October 16, 2013
Thursday, March 28, 2013
Does anyone in government have a heart?
So gay men and women can't get married, a lunatic can buy an assault weapon and now companies can genetically engineer the food I eat and they don't have to tell me. What the hell is going on in this country... I'm at a loss.
Wednesday, March 20, 2013
How to ruin your day in 4 easy steps.
1 - Wake up feeling sick at 5:30am to go to your CrossFit Box
2 - Stretch, warm-up and do 7 sprints.
3 - Start off doing dead lifts heavier than you should.
4 - Throw your back out on the 3rd rep of the 5th set.
Luckily I've got a great coach and he put me on the Reverse Hyper right away and it was able to decompress my spine so I'm probably not in as much pain as I would've been had I not done a few sets of that before going home. I took a hot shower which always seemed to help a little but the 30 minute drive to work didn't help. I'm going to try and get the time to see my awesome chiropractor this afternoon but I'm still feeling like shit besides just my back being out so I think I'm coming down with something.
This all started because the RX'd workout for the day was 7x3 of 85% of your max dead lift. The problem with that is 2 parts. First I'm bad at math and second that I'm not really sure what my 1 rep max is these days (see part 1) because I've been training to go heavier. I estimated that I'd be able to keep up with one of the guys I lifted with last time because we did this same workout together a few weeks ago and I went rep for rep with him. Since then his dead lift went up to 345, my 1 rep max last time out was only 295 so right off the bat he put 295 on the bar and in my stupidity I did a rep and said woah this is to heavy to do three reps and lowered the weight to 275. Still probably much too high for me to be doing 7 sets of 3 reps as shown by blowing my back out on the 5th set.
The only good part is that I normally take Thursdays off from CrossFitting so with any luck I can be back in the gym by Friday and then take the usual time off over the weekend to fully recover. Maybe this is just what my body needed.
2 - Stretch, warm-up and do 7 sprints.
3 - Start off doing dead lifts heavier than you should.
4 - Throw your back out on the 3rd rep of the 5th set.
Luckily I've got a great coach and he put me on the Reverse Hyper right away and it was able to decompress my spine so I'm probably not in as much pain as I would've been had I not done a few sets of that before going home. I took a hot shower which always seemed to help a little but the 30 minute drive to work didn't help. I'm going to try and get the time to see my awesome chiropractor this afternoon but I'm still feeling like shit besides just my back being out so I think I'm coming down with something.
This all started because the RX'd workout for the day was 7x3 of 85% of your max dead lift. The problem with that is 2 parts. First I'm bad at math and second that I'm not really sure what my 1 rep max is these days (see part 1) because I've been training to go heavier. I estimated that I'd be able to keep up with one of the guys I lifted with last time because we did this same workout together a few weeks ago and I went rep for rep with him. Since then his dead lift went up to 345, my 1 rep max last time out was only 295 so right off the bat he put 295 on the bar and in my stupidity I did a rep and said woah this is to heavy to do three reps and lowered the weight to 275. Still probably much too high for me to be doing 7 sets of 3 reps as shown by blowing my back out on the 5th set.
The only good part is that I normally take Thursdays off from CrossFitting so with any luck I can be back in the gym by Friday and then take the usual time off over the weekend to fully recover. Maybe this is just what my body needed.
Thursday, February 7, 2013
CrossFit has been kicking my ass!
Getting my ass kicked. Every day. But in the best way possible. I've been trying to find time for months to fit in a regular workout. I've got every excuse in the book. I'm too busy. I'm too tired. Work's too busy. The list of excuses goes on and on.
So what did I do? I found a CrossFit box that opens at 6am and I started waking up at 5:30am and dragging my ass over there. Luckily it's only a few minutes away and the people and staff are awesome.
Last week we did something called the CrossFit Total workout which is basically maxxing out on 3 lifts. Shoulder Press, Back Squat and Dead Lift. I haven't done any of these lifts in years (except for throwing some dumbbells up over my head from time to time) and I never dead lifted or squatted consistently. So I'm really excited about having the opportunity to do them in a controlled fashion, under a Level 1 certified instructor on a weekly basis.
Not too bad because I've only been working out since December. In three weeks we're going to re-test and see how we've improved and I'm really hoping for some big improvements on my squat and dead lift.
According to various charts a Novice Total is 637 lbs. Intermediate is 764 lbs.. and Advanced is 1,017 lbs. So I'm actually pretty happy that after just a few months I'm already somewhere in between Novice and Intermediate.
Re-test is scheduled for February 18th. Wish me luck!
So what did I do? I found a CrossFit box that opens at 6am and I started waking up at 5:30am and dragging my ass over there. Luckily it's only a few minutes away and the people and staff are awesome.
Last week we did something called the CrossFit Total workout which is basically maxxing out on 3 lifts. Shoulder Press, Back Squat and Dead Lift. I haven't done any of these lifts in years (except for throwing some dumbbells up over my head from time to time) and I never dead lifted or squatted consistently. So I'm really excited about having the opportunity to do them in a controlled fashion, under a Level 1 certified instructor on a weekly basis.
So on Jan. 28 my lifts were
Shoulder Press - 160 lbs.
Back Squat - 245 lbs.
Dead lift - 285 lbs.
for a CrossFit Total of 690 lbs.
Not too bad because I've only been working out since December. In three weeks we're going to re-test and see how we've improved and I'm really hoping for some big improvements on my squat and dead lift.
According to various charts a Novice Total is 637 lbs. Intermediate is 764 lbs.. and Advanced is 1,017 lbs. So I'm actually pretty happy that after just a few months I'm already somewhere in between Novice and Intermediate.
Re-test is scheduled for February 18th. Wish me luck!
Wednesday, January 30, 2013
I am a Superhero to someone.
This morning in the car:
Chayse: Dad, you're like a Superhero.
Me: Wow, Chayse thanks baby!
Chayse: Except you can't fly.
Me: That's true, I can't fly.
Chayse: Because you don't have a cape. (long pause) Can we get you a cape?
Chayse: Dad, you're like a Superhero.
Me: Wow, Chayse thanks baby!
Chayse: Except you can't fly.
Me: That's true, I can't fly.
Chayse: Because you don't have a cape. (long pause) Can we get you a cape?
Friday, January 18, 2013
Keep trying.
I've been pretty busy lately. Not anymore than usual I guess but probably a little lazier so I haven't been blogging much. I will try and do better.
That's my new theme these days, I'm going to try and do better at everything.
I've been going to the gym at 6am at least 4 days a week. It should be 6 days a week. I will try and do better.
I've been eating healthier as well but I've actually gained weight since November. I will try and do better.
That's my new theme these days, I'm going to try and do better at everything.
I've been going to the gym at 6am at least 4 days a week. It should be 6 days a week. I will try and do better.
I've been eating healthier as well but I've actually gained weight since November. I will try and do better.
Monday, August 20, 2012
Happy Monday?
Yes, Happy Monday. I had a reasonably successful weekend to kick off my birthday, 8/21 so if you haven't already mailed my present I'll be accepting presents at the door of our house (with or without pants on) but definitely with pants on at my desk at work.
This just in, i may have to be in the city tomorrow at our sister agency on my actual birthday, I'm going to attempt to reschedule this. More news later.
This just in, i may have to be in the city tomorrow at our sister agency on my actual birthday, I'm going to attempt to reschedule this. More news later.
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