Training for Friday, May 26

Friday, May 26, 2017

Pretty, pretty, pretty sore today. I ate for a NTD (non-training day) but still did an active recovery training session over lunch hour.

No cycling today either. Got in 60 km for the week though.

Today's training:

10 rounds
250 m recovery row (means go slow, I guess?)
200 m sprint (did it on the Woodway)

Rest 2 minutes between rounds

This was perfect. Not taxing but something to work up a little bit of sweat.

That's all I got. Going to try and finish my backyard tomorrow, so it'll probably be another NTD. Sunday is going to be jam-packed with family and softball stuff. I might slip in a home training session if can/motivated to do so.

Training for Thursday, May 25

Thursday, May 25, 2017

Crazy how fast May is flying. Just crazy. I'm taking a pat leave from work for four months starting in July. We're right in the thick of things with finding my temporary replacement. It's been a time consuming process, I guess. Probably why it feels like May is torpedoing by.

Had a solid-ish training day overall. The winds (oh, the winds) have shifted over the last couple of days. I've been riding into a south wind in the mornings. It's definitely not terrible. I find it much more enjoyable having the backwind in the way home -- especially after leaving CrossFit.

Today's training:

Cycle to and from U of M: 20 km

Lunch hour

3x3x3x3x3 squat cleans, 155 lbs
stretching, mobility work


A. Mid Hang Power Snatch; 3 x 5 sets; 2 min rest

30 min AMRAP
500m Row
10 Thrusters (40/30kg)
30s of Floor on Rings
10 S2OH
30s of Floor on Rings
10 Front Squats
30s of Floor on Rings

This wasn't as brutal as it appears. The floor on rings (essentially a plank while holding low rings) was without question the most challenging aspect to this. I had to go to a place far, far, far away in mind to get through those. I did all the lifts and rowing unbroken, but chopped up the holds into one 10 second interval and then four five second ones.

I went into the workout pretty sore, so I'm surprised I didn't hit a wall or whatever.

Tomorrow will be an active rest day. Still going to cycle and then going to some rowing/sprinting work.

Oh, I almost forgot. My new obsession is The Perfect Physique. It's a documentary I found on Netflix last week. It's soooo terrible that it's actually amazing. The unintentional comedy is through the stratosphere. If you're into fitness at all, it's a must see. I don't mean to hate on these dudes at all. Their bodies are all unworldly and all crafted through almost insane dedication. I'm tired and I don't feel like getting too deep into it. You just have to check it out.


Training for Tuesday, May 23

Tuesday, May 23, 2017

I died at approximately 5:25 p.m. today.

I've always wanted to write a lede like that. Really hooks the reader.

I didn't die but it felt like I did. After about 10-11 days away, I made my triumphant return to Prairie CrossFit this afternoon. It's funny how quickly fitness fades. For me, my endurance and legs seem to leave me real fast. My twigs felt like wet noodles -- and that was after the warm-up.

Anyway, I was WRITHING in agony when it was all done. Haven't done that in awhile. Other than the almost two-weeks away thing, I had a pretty well-rounded training day before the WOD, and my carbs the past week have been low due to non-training. This was all a recipe for me having my ass beaten to a pulp. 

Today's training:

Cycle to and from U of M: 10 km

Lunch hour

University of Manitoba Active Living Centre

Bench press (4-5 sets, 5-8 reps, 135 lbs); superset with 3-6 pull-ups
Core work (the core workout I always do)
Run 1.5 m on the track


A1. Front Squat Drop set; 4.8 x 4 sets; 2 min rest
A2. C2B Cluster; 4.4.4 x 4 sets; 2 min rest

15 – 12 – 9 reps of
Power Clean (40/30kg)
Bar Facing Burpees

rest 5 min

12 – 9 – 6 reps of
Box Jumps (24/20″)
S2OH (40/30kg)
Front Rack Lunges per leg (40/30kg)
*For lunges its 12 per leg then 9 per let the 6 per leg 

Again, I was rolling around in pure pain when this SOB was finished. I had no shame. This shit legit hurt. The burpees really did me in (a little sore for the healing boys).

I expect my legs to resemble swollen frankfurters, so we'll see how cycling goes tomorrow. 

Training for Thursday, May 18

Thursday, May 18, 2017

As you read earlier, reader, I took a planned week off (turned out to be six days) from training. No cycling. No running. No lifting. Nothing. They tell you not to do any of that kind of stuff after having a vasectomy, so ...

Anyway, I felt good enough to hit the gym today. I didn't cycle in (the boys are still a little too tender for that), but I spent my lunch hour at the U of M's Active Living Centre throwing some (body) weights around. Prairie CrossFit's WOD was the perfect workout for me to do considering my time off and my current limitations.

Today's training:

Lunch hour

A. Push Press Cluster; 5.5 x 3 sets; 2 min rest (worked up to 135 lbs)

30 min AMRAP
30 Cal Row
30 Walking Lunges (used 25 lb KBs)
30 Hand Release Push-ups
30 Sit-ups
30 Air Squats

I made it through 25 minutes. It was tough, no doubt, but I felt a little bit of pain down there so I decided not to push it. I probably won't train again until Tuesday (I'm on solo dad duty for the next four days), but you never know.

No training, as I've said a billion times here, means no food. So, it's been no food for the last six days. Well, I did get Five Guys after my surgery, so there was that. But, I stayed pretty razor sharp over that stretch. It was nice to eat again today. I weighed in at 179 lbs. Makes me think I won't switch to cut 2 after all next week. I might give it another seven days of consistent training before making that determination. 

Now for a few quick hits:
  • I posted an inspirational quote on Instagram late Sunday. I was hoping it was going to set the tone for the rest of the work week. To be honest, I don't really have hard, grueling days at work. I really love my my job. But I really do like motivational quotes and find myself somewhat inspired by some here and there. Anyway, this week was a gongshow. One of the most challenging stretches I've had in a loooonngg time. I just couldn't break through. I kept my composure though and didn't act on emotion. As things tend to do, everything worked out. I actually ended up having one of the more productive/creative weeks I've had in awhile. So, I don't know. I'd like to spend more time sharing some of the philosophies on work/life I've been thinking my way through over the last year. Getcha' popcorn ready for that.

  • Eff it, maybe I'll share some stuff now. I do two things pretty much everyday: talk out loud to myself, and crossword puzzles. Both, I feel, have helped me immensely in my day-to-day operations. I feel I've become much more of a quick thinker and more prepared for various situations and encounters. This blog, too, has helped ignite some creative sparks at work as well. I sort of knew it would. It's that's a large reason why I decided to do personal writing again. If you want to be a good writer, you gotta write, right?

  • Chris Cornell killed himself today. I was up early, briefly, at 5 a.m. when I saw the news. Gutted. I didn't get my driver's license until I was 19. Audioslave was a huge band at that time, and a lot of their songs from their debut effort lived glorious lives on my mix tapes. Anyway, the first time I hit the road after passing my driver's test, I popped in one my cassettes knowing full well Show Me How To Live would be the first song to play. I cranked it full blast as I sped down Fermor Ave. Great memory. I wasn't a huge Soundgarden fan, but I always respected CC's haunting vocals. Another legend gone too soon.

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