Training for Monday, May 29 & Tuesday, May 30

So crazy busy right now, you guys. Just joking. But for real.

Anyway, lot's going on right now. I've decided to take on a project that will probably eat up all the free time I don't currently have. I'll share more about once I have things a touch more streamlined.

The hell with it. I'm going to launch a CrossFit brand. Winnipeg WOD is going to focus on the all greatness that is the Winnipeg (and Manitoba) CrossFit scene. It's going to start as a print magazine coupled with a strong digital component. From there, who knows. I have some different kind of ideas I'm just going to go with. I even have a preliminary logo and website!

Again, I'll share much more about this as it develops.

Monday's training:

Cycle to and from U of M: 20 km

Lunch hour

At this point I forget. Oh, nevermind. I didn't go to CrossFit Monday. I just did the WOD at the Active Living Centre. It was beastly ... mostly because I have a slight injury at the top of my right leg. Feels a little better today though.

The bike ride was a joke. Mostly because May in this city a joke. Felt like dammed winter out there. 

Back Squat 3, 3, 3, 3, 3
5 Rounds for time
250 m Row (or 200m Run if rower is occupied)
12 Squat Snatch (35/25kg)
21 Push-ups

This is the first time in a long time I went all out at the ALC. The squat snatch was spicy.

Tuesday's training:

Cycle to and from U of M: 20 km

Lunch hour

Doing a new thing where, if I'm going to CrossFit after work, I'm going to spend lunch hour training as more of a warm-up session. The goal is to do light-to-moderate accessory training on all my body parts. So, I guess what I'm trying to say is that I did machine leg extensions for the first time in half a decade today.

CrossFit

A1. Front Squat Drop set; 3.6 x 4 sets; 2 min rest
A2. C2B Cluster; 7.7 x 4 sets; 2 min rest

15 – 12 – 9 reps of
Wallballs (20/14#)
KBS to eye level only (70/50#)

rest 5 min

12 – 9 – 6 reps of
Deadlift
Front Squats
S2OH
*50/30kg for all movements

Another beast. I rx'd it though. The programming lately has been focused on legs and back. I've got no problems with that. It's just that I'm old and I apparently have the knees of a 120-year-old.

 

Training for Friday, May 26

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

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

CrossFit

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

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

CrossFit

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

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.

Training for Thursday, May 11

I'm just going to cut to it: I had a small/more-painful-than-I-expected surgery on Friday morning (see what I did there?).

I won't be doing any training for about a week while I recover. 

I'll probably write a post about the surgery one day (don't worry, it was nothing even remotely life-threatening). I haven't told many people about it yet. Even though no one reads my blog, it would be wrong to share more about it here first. 

Thursday's training was pretty great, though. I've been killing the CrossFit game lately. I'm not totally where I want to be: I still can't do a muscle-up and I haven't really tried handstand push-ups. I actually had a dream last night where I was completing multiple MUs. It was glorious.

My elbow seems to be finally getting better. As you'll see below, I was able to snatch without it feeling like my elbow was going to burst out of my arm.

Thursday training:

Cycle and to U of M and back: 10 km

Lunch hour:

University of Manitoba Active Living Centre

1.5 mile run on track
I'm definitely still running the Manitoba half, but I'm not going to focus tons on training for it. It's just too time consuming and a bit boring. I'm going to aim to run between 3-10 miles a week. 

WOD prep: shoulder press complex (combo of snatch pulls, snatches, presses, push presses)

More shoulder work: 4 sets of 7 KB cleans, push presses, swings

CrossFit


A. Snatch Pull. Power Snatch, build to a max single (worked up to 65 kg ... I'll take that as PR)

30 – 20 – 10 reps of:

Shuttle Run

BJ overs (24/20″)

Toes 2 bar
Hand Release Push-ups
 
I finished the metcon at 15:49. Not bad. The box jumps and T2B were killers. Running and push-ups are my bread and butter.

Again, I won't be training this week ... which sucks but I have to recover. Renaissance Periodization is going to be a merciless beast the next seven days. As I've written before, no training = no food. It'll be a good challenge though.

I'm also having trouble accurately measuring my weight. I tend to do official weigh-ins on Wednesday. I tipped the scale at precisely 181 lbs. I was hoping to be below that. I weighed myself the next day and the reading was 178 lbs. I weighed myself at the doctor's office Friday and it was 183 lbs. Weird, I guess?

Anyway, I'm going to stay at cut 1 this week and then move to cut 2 regardless. I know weight isn't an accurate measurement for me (and how could be it be based on those fluctuations).  But I still want to adhere to the RP cutting principles of moving cuts when weight loss has plateaued.

 

Training for Wednesday, May 10

Legs are still sore to the point random people are coming up to me asking "are you OK?" I went into the gym today with the sole purpose of focusing on my core. Do deadlifts count for that? Because for some reason I was inspired to be as many as I could to start things off.

No cycling

Lunch hour:

University of Manitoba Active Living Centre

6 sets of RDL at 135 lbs, 3-6 reps
5 sets of DL, 1-5 reps. Worked up to one rep at 354 lbs

4 sets of 10-15 GHD sit-ups, focusing on full extension
My lower back was feeling a little strange going back that far, so I modified my last set to not go below base 

Every 90 seconds, 4 rounds: 

• 6 Around the world with plate above head (15kg, 3ea) 
• 20 Russian Twists and then hold the Hollow Rock position for 20-30sec

I'm getting really good at this workout. I've done it now almost 10 times. I increased the reps on the last set and used a 45 lb plate. 

I also watched the rest of the Road to the Games video. Man, I'm so impressed with the content CrossFit.com puts out. That video is perfect. Music, footage, editing. It's a vision. Also, Brian Chontosh tho? Sweet Jesus. I'm pretty sure that man is the executive producer of every nightmare I've had in my life. 

Training for Tuesday, May 9

Acronym for the day is DOMS, which stands for delayed onset muscle soreness. As I shared with you yesterday, reader, I did a whole pile of squats and literally prayed to not be sore. The aches and pains didn't truly set in until about 2 p.m. today. I've been walking with a noticeable limp since then. Oh well. I hope to cycle to work tomorrow so god willing it all works out.

Also, it's Timbits soccer season currently. And, if your kid is anything like mine or a few other kids I know of, it's also drink-too-much-water-or-gatorade-at-soccer-and-wet-the-bed season. Ugh. The worst.

Anyway, here's today's training. I didn't follow anything specific. I felt like working on my presses (both strict and dip presses). And I wanted to work on some pull-ups.

No cycle

Lunch hour

University of Manitoba Active Living Centre

6 sets of strict barbell shoulder presses x 4-6 reps (three seconds up; one second down; pause; three seconds up). Worked to and maintained 135 lbs.

5 sets of push presses x 3-5 reps. Worked up to 175 lbs. 

10 sets of pull-ups x 5 reps.

Some quick hits:

• Going to weigh myself tomorrow. If I'm at 180 or lower, I'll continue with cut 1. If I'm 181 or higher, I'm going to change it up to cut 2. I haven't been keeping a firm grasp on my weight, but I'm fairly certain I've been losing around a pound a week since starting.
   
• With all the spring/summer activities popping off (softball, soccer, hockey) it's been getting a little more difficult prepping food. It's still happening ... but I'm staying up later than I want to. Going to try better moving forward with my nighttime routine.
• Sara Sigmundsdottir (spelled that without looking) posted an RP cookbook on her Insta-story today. That was pretty cool to see.
• Speaking of her, I checked out most of episode one of Road to the Games (I think that's what it's called) on the CrossFit website. So good. Her, Tia, Davidsdottir, and Julie are featured quite heavily as they train together at CrossFit Mayhem (home of Fittest Man in History, Rich Froning) in Tennessee. Other than them being actual beasts (the women were EASILY throwing 200 lbs-plus over their heads), the thing that struck me the most was how competitive they were. Through all the smiles and jokes was a palpable sense of fear, curiosity, defensiveness, and cockiness from the athletes. There are probably a few reasons for that. Unlike any other sport, it's hard to pull a rabbit out of your ass in CrossFit. You are who you are. You can't hide behind anything or fake your way through a lift or movement. And that can suck in that ultra competitive world. 

Training for Monday, May 8

I did a hundred squats today (look at the workout below if you don't believe me). If I'm able to walk tomorrow I'll consider it a small miracle. I did cycle, stretch, roll out, and pray after the squats, so maybe it'll all be OK.

I had baseball tonight too. I felt a little jelly-like in the first couple of innings. But I was fine after.

No cycling to work today. Woke up late and it was raining (which wasn't in the forecast). I spent almost an hour yesterday watering my back lawn because it hadn't rained in so long. Oh well. I'll have a jungle back there by Wednesday.

Today's training:

Lunch hour (University of Manitoba Active Living Centre)

Workout is from Prairie CrossFit's WOD.

A. Hang Snatch 3 reps x 6 sets
*pause for 3 seconds at the top of the knee before each rep
21 – 15 – 9 reps of
Back Squat (80/55kg)
HSPU
Front Squat (60/40kg)
Push-ups

Aww shit. I didn't see the push-ups when I did the workout today. I also don't have a HSPU/I'm not comfortable doing them without a partner at this point. I did dumbbell shoulder presses instead. And I didn't do the snatch because of my elbow (man, so many excuses here).

Anyway, this workout killed me. I'm not the strongest back squatter. I do, however, consider the front squat one of my favorite movements. I just like the way it looks. My major focus while squatting was to keep my chest open and my knees out. A really great tip I learned awhile back was to pretend you're trying to spread the floor open with your feet while your squatting. I did that today and it felt right. 

I finished all my reps, though. I consider that an achievement in itself considering I did this workout alone and not at CF.  I tend to give up sooner/easier when I train alone. Not on this day.

Training for Sunday, May 7

I went to the Nike outlet store today. 

IT WAS FUCKING AMAZING.

I bought a pair of Metcon 1s, a t-shirt, tank top, and a pair of tights. Oh, and some shin-high socks (really into those this year). This new Winnipeg outlet mall has been in the works for quite some time, but I haven't really been paying close attention. I've been to Albertville in Minnesota a bunch of times. I thought I was over the whole outlet thing. I've never really found anything that good in those types of places. OK prices, but the apparel and merchandise just seemed too random. Anyway, I was impressed by this new one. Lots of great stuff. 

I also only have two categories of clothing: dress clothes and workout clothes. That's it. My going out apparel (whenever that happens) usually consists of a normcore display of a black t-shirt, black jeans, and black shoes (I'm a goth, apparently). Anytime I can add to the dress/workout clothes category, I'm usually happy about it.


CrossFit:

A1. RDL @ 3111, 3-5  x 6; 2 min
A2. CGBP @ 31X1, 3-5 x 6; 2 min

5 Sets of 30s on; 30s off
KBS
Burpees
Box Jump Overs
Ball Slams 

Another good showing. I probably could have gone ten rounds, to be honest. I used a light kettlebell (35 lb) as my elbow continues to heal. 

Training for Saturday, May 6

I saw a workout posted on Instagram I knew would be perfect for today. I wasn't making it into the gym, so home training was going certainly going down on this fine day. The workout was posted by long time Washington Capitals' forward Brooks Laich. He's a player I've always liked, mostly because of HBO's 24-7 Road to the Winter Classic. Man, that program was really something. I actually didn't even like hockey very much anymore before that series aired. The behind the scenes access and the candidness of the players, coaches, refs, etc. created an almost visceral experience for me. I was also interning with the Winnipeg Jets' communications department at the time, and I felt I could relate to a lot of the footage I was seeing in the show. How the players dressed and looked when they weren't in their gear, the dressing rooms, the chatter. It's a shame the show doesn't exist anymore. I think some sort of neutered version still lingers on Sportsnet.

Anyway, I think Laich is with the Leafs' farm team now (I could be wrong) and nearing the end of his pro hockey career. But he really seems to be into fitness and CrossFit specifically. Here's the workout:

100 assault bike calories
50 KB swings @ 53lbs
50 abmat sit-ups
80 assault bike calories
40 KB swings @ 53lbs
40 abmat sit-ups
60 assault bike calories
30 KB swings @ 53
30 abmat sit-ups
40 assault bike calories
20 KB swings @ 53lbs
20 abmat sit-ups
20 assault bike calories
10 KB swings @ 53
10 abmat sit-ups28 mins 25 seconds

I don't have an abmat (I think they make sit-ups harder) and I didn't do the last two rounds (my kids were the basement with me, as I was riding solo today ... their patience with the loud airbike was wearing thin). I finished that in just over 33 minutes. Not a bad training session. 

I also wanted to do some quick hits on The Office. Some of these I'd like to expand on in later posts for sure. 

• Pam is my favorite character. I've never really wavered on this. Michael is probably number two and has definitely flirted with that number one spot though.
  
• I really liked Toby early on in the series, and like him even more now that I know he's not really even actor. The scene where him and Dwight stake out Darryl -- and specifically where Toby calls Darryl (aka his sister) an asshole -- is always a gut-buster for me.
  
• Overall, I'm not a huge Dwight fan. I've thought waaay too much about this ... like whether or not we're not supposed to be fans of his by design and such. I feel he's stronger in short doses.
  
• I didn't like Kelly and Ryan after watching the series the first time. That changed after subsequent viewings, though. Kelly has become one of my favorite characters.
  
• Ed Helms probably has the deepest range on the show. His acting is so good. He does the little things and nuances well.
  
  
• I hated the Will Ferrell cameo at first, but now I think it's brilliant. (I waver a bit, eh?)
  
•  Meredith's character is pointless. So is Creed's ... kind of.
  
• My favorite all-time episode is the dinner party at Michael and Jan's condo. Every scene is lol worthy. 
   
• The Robert California arc was terrible. I'll never waver on that.      

Training for Friday, May 5

Another one-armed-typed post as I ice my elbow. Good news is the injury is finally getting better.

Also currently watching parts 1 and 2 of Jim and Pam's wedding. It's probably the apex of the show. So funny. So endearing. Andy crying during Jim's speech at the rehearsal dinner absolutely kills me everytime. Ironically, the episode preceding the wedding one is the worst overall episode of the entire series (the one with Menthol from Dumb and Dumber). That, and the one where Dwight gets locked out of the jewellery store in the Steamtown Mall, always get skipped.

Today's training.

20 km cycle to and from U of M (80 km for the week).

Lunch:

Prep work for CrossFit
Series of power snatches, front squats, and overhead squats

CrossFit:

Press @ 31X1, 3-5 x 6; 3 mins

For 12 min

100 m Run

12 Hang Power Cleans

8 Front Squats

4 Push Press

rest 1 min

*Choose a weight you can do barbell movements unbroken (I went with 30 kg and went unbroken. Probably could have gone 35 kg)

REST 1 min

For 12 min

100 m Run

12 Alternating DB Snatch

8 DB Goblet Squats

4/arm DB Single Arm Jerk

(due to the TE, I used a 35 lb KB and did swings for snatches) 

rest 1 min

I killed this. Like killed it. I'm working out with a lot of confidence right now. Metcons with running and/or rowing seem to be my thing. I still love lifting, but strength is a long game and I'm not where I want to be at ... yet.

Tomorrow will most likely be home training. I have a doozy lined up. Getcha popcorn ready. 

Training for Thursday, May 4

I took an unexpected day off from training (and RP, somewhat) Thursday. I was tired, had the day off from work (which sorta destroys my routine ... and as a Libra, I thrive/I'm dependent on order), things got in the way, etc., etc. It's all good though. I think my body needed the rest. And I didn't veer too far off my diet. If anything, I didn't get enough of my macros in.

Thursday was an excellent training day. Maybe my best one in recent memory. I really have no idea why (maybe it was the day off?).

20 km bike to and from U of M

Lunch:

Every 90 seconds, 4 rounds: 

• 6 Around the world with plate above head (15kg, 3ea) 
• 20 Russian Twists and then hold the Hollow Rock position for 20-30sec 
• *Goal is to maximize the amount of time spent in the hollow rock position.

Pull-ups in between rounds

Ran 3 miles (1.5 on treadmill, 1.5 on the track)

Out of safety concerns, I've begrudgingly decided to switch from the full-marathon to the half. I started my training late in the game and I haven't had/made enough time to even get into a routine. I've ran about 12 miles since I signed up for the full. Ultimately, I don't want to be an invalid for the week following the race. Will I go after the full next year? We'll see. 

CrossFit:

AMRAP in 20 min


500m Row


12 Toes 2 Bar


12 Thrusters (30/20kg)

rest 10 min

AMRAP in 20 min


Run 400m


6 Muscle-ups
 (did a combo of 6 1 pull-ups/2 push-ups instead)

12 Clean and Jerk (40/30kg)

I SLAYED this. Probably my best workout at Prairie CF yet. I felt stronger as I progressed through the AMPAPs. I've never really felt that before. I don't know if I've gotten stronger since I joined Prairie, but my work capacity has gone through the roof. And I think RP has helped a lot with this. 

I'm posting this a day late (it's Friday today). I'm slated to go back to Prairie CrossFit today for another beast:

Press @ 31X1, 3-5 x 6; 3 mins

For 12 min

100 m Run

12 Hang Power Cleans

8 Front Squats

4 Push Press

rest 1 min

*Choose a weight you can do barbell movements unbroken

REST 1 min

For 12 min

100 m Run

12 Alternating DB Snatch

8 DB Goblet Squats

4/arm DB Single Arm Jerk

rest 1 min

I should really take it easy with those DB snatches. Literally the only movement that causes my forearm to flare up. I'll keep you all posted. 

Training for Saturday, April 29

Not a training photo, but I'm currently into 13 Reasons Why. It's a little more than basic, but by no means a modern day classic. This guy, Tony, is my favorite character on the show. He spends the first handful of episodes in an omnipresent kind of way, giving the camera soulful looks just like this.

------------

Home training:

Assault Airbike, aka the torture rack

Home training day. • • 0-6 minutes : 20 secs on, 20 secs off rest 2 mins 8-12 minutes: 15 secs on; 15 off rest 2 mins 14-20 minutes: 30 secs on; 15 off rest 2 mins 22-24 minutes: 15 secs on; 15 secs off rest 2 mins 26-34 minutes: 45 secs on; 15 secs off rest 2 mins 36-40 minutes: 15 secs on; 15 secs off rest 2 mins 42-48 minutes: 20 secs on; 20 secs off • This workout comes via the legend that is @sarasigmunds.

A post shared by GK (@crentist_) on Apr 29, 2017 at 12:56pm PDT

 
0-6 minutes : 20 secs on, 20 off 
rest 2 mins
8-12 minutes: 15 secs on; 15 off
rest 2 mins
14-20 minutes: 30 secs on; 15 off
rest 2 mins
22-24 minutes: 15 secs on; 15 off
rest 2 mins
26-34 minutes: 45 secs on; 15 off
rest 2 mins
36-40 minutes: 15 secs on; 15 off
rest 2 mins
42-48 minutes: 20 secs on; 20 off

Calves are still sore. I was hoping to go for a 10 mile run tomorrow, but we'll see.
 

Training for Friday, April 28

After taking a rest day yesterday, I was eager to get back into training mode today. It was nice enough this morning to take my bike to work. So I did that. It was a good ride overall. The morning was still a bit chilly (it's been cold all week, which is why I haven't cycled since last Friday). It's supposed to be nice all next week, so look out bike paths, sidewalks, curb lanes: I'm coming for you.

Today's training:

Cycle to U of M: approx. 10 km

Lunch hour:

Lots of stretching and mobility work. My calves are still sore from Wednesday's 5 km run so I stretched my legs a plenty. I also did my current favorite core workout:

Every 90 seconds, 4 rounds: 

• 6 Around the world with plate above head (15kg, 3ea) 
• 20 Russian Twists and then hold the Hollow Rock position for 20-30sec 
• *Goal is to maximize the amount of time spent in the hollow rock position.

This workout comes via Tia-Clair Toomey's Instagram. Tia is a Crossfit and Oly lifting beast. She's featured pretty heavily in the latest CrossFit documentary (the one chronicling the 2016 CF Games ... not the one currently on Netflix. She actually placed second overall in the 2015 games, but was so under the radar she got zero camera time in that one.) ANYWAY, she's become one of my favorites. Oh, and those documentaries are absolute must watches. Matt Fraser (2nd in '15 and 1st in '16) is a gifted storyteller and an equally gifted workout god. He sets the scenes so well.

CrossFit:

A. Front squat cluster, 1.1.1 x 6; 3 mins
6 sets @ 95% 
10 Power Cleans (35/25kg)
10 S2OH (35/25kg)
10 Lateral BB Burpees
*move as fast as possible 
2:30 rest

Cycle home: 10 km


Not a bad workout, considering I didn't time my meals well today. I went into this training session on a bit of an emptier stomach then I would have liked. Took me just under 19 minutes to the complete the damn thing. Again, probably would have been faster if not for my calves, which currently feel like they're going to explode.

The bike home was brutal. Had to ride straight into a north wind. Not fun. Bonus points for getting by the god forsaken Waverley train just before the crossing arm came crashing down. If you don't already, follow me on Twitter for more of my thoughts on that train.

Also, tonight was date night. To make a long story short, I had a RP free meal. AKA, I didn't follow RP after 5:30 p.m. It's all good. I decided going into this I would probably have one cheat meal/period of eating a week. So there it is.

Sorry my writing sucks right now. I'm tired and I'm not in a comfortable position for this at the moment. And my computer is being a little bitch.

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I've started to re-watch The Office (fifth time doing so). I might write Netflix a complaint letter if they ever take it off the roster. Season 2 is such a treasure. The Dundees episode will always be an all-timer. Pam's Chili's speech gets better with each viewing. Also, I used to DIE laughing at the scene where Pam falls over (seemingly passed out drunk) and a concerned Dwight rushes over, removes his shirt and tries in initiate CPR. The manager's reaction of "people are trying to eat!" gets me everytime. Like EVERYTIME.

I'm going to do an Office post soon. Still figuring some concepts out. So get ready for that.

Training for Wednesday, April 26

Today’s training:

Lunch hour:

5 mile run on track
(deliberately slow four miles followed by fast paced last mile)

CrossFit (4:30 p.m.):

Press @ 31X1, 4-6 x 6; 3 mins

With a 25 min time cap complete for time
100 Dumbbell Snatches
80 Cal Row
60 Burpees over DB
40 Muscle-Ups or do (1 Pull-up + 2 Push-ups ) x 40 reps

I’m 33 and injured all the time. After the age of 30, bodies start to kind of suck. I’ve been dealing with a bout of tennis elbow in my upper right forearm. It only bugs me when I’m doing snatches. For the CF training session above, I used a 50 lb dumbbell for my left arm and a 15 lb for my right. I probably could have used a 20 pounder but I didn’t want to push my luck. My injury is slowing getting better, though. It would probably be healed right now if I didn’t train at all. But that’s not happening. Just gotta make sure to ice it and stretch it.

Anyway, the CF wasn’t as bad as I thought it was going to be. I probably would have finished the entire workout if my calves and feet hadn’t started cramping during the burpees. This probably happened because I ran earlier in the day and didn’t drink enough water.

Eating & Training

I’ve struggled with this concept for awhile (for reasons I’ll explain in a bit). For the most part, I’ve always had a decent concept of macronutrients (proteins, carbs, and fats) and their roles in making your body go. With that said, I’ve never had much discipline in maintaining any sort of structure or consistency with eating and training.

I’d go through phases where I wanted to lose weight, so I’d workout first thing in the morning (usually some type of HIIT thing) on an empty stomach. Or, I’d train on an empty stomach in the afternoon or whenever else. I was pretty much always training hungry. I was willing to sacrifice performance all in the name of shedding fat and building muscle. Or so I thought.

For me, training on an empty stomach was sort of a recipe for disaster lack lustre results. I’d workout on empty, eat clean for the morning and afternoon, and then pop-off at dinner time. Because I was so hungry and lacking structure, I’d easily consume 2-3 servings at dinner, along with god knows how many snacks before bed. Not good.

As I mentioned in my first post, I’ve been following the principles of Renaissance Periodization (RP) for the last month. In it (amongst other things) is the concept of workout fuel.

For me (everyone’s different. RP is based on your weight, your goal, and then some genius creates a template for you to follow. I’ll have more of RP in another post soon, I promise), I consume 35 g of protein powder with about 25 g of workout carbs (Gatorade, Powerade, etc.) and some water during and after my training session.

I feel it’s been a total game changer–especially for the more intense metcons or longer lifting sessions. I just have more energy and strength, which makes the workout actually kind of fun. I feel like I’m accomplishing something, and not just eeking through it. And I’m seeing physical results.

Anyways, the point of this post isn’t to get too far into RP. I’ll for sure do that another time. I’ve read a lot of stuff over the years about the benefits of training on an empty stomach and I’m here to tell you it’s all a lie. Well, maybe it’s not quite a lie. I don’t know. I guess everyone’s different. Putting a little extra gas in the tank seems to be working for me so far. And maybe it will for you too.

New direction

Good day.

I’ve decided to embark on something new. Well, it’s not really that new. I’m starting a fitness, eating, and whatever else (more on the whatever else later on) account/ online identity. I’ve been a solid 8/10 physically active and about a 6/10 healthful eater for pretty much the last decade. I’ve found a lot of inspiration, tips, and guidance on those topics through social media. I think it’s time I join the foray.

So, instead of plugging up my real life feeds with photos and posts* of me measuring my macros, lifting barbells + kettlebells over my head, and top-10 lists of my favourite characters from The Office (re: whatever else), I’m going to plug up a brand new feed. I’m hoping to connect and learn from like-minded people who are inspired by positivity and hard work as it relates to fitness and healthful eating.

Positivity and hard work are going to be central themes to my media.

I consider myself good at those two things. I’m not the strongest, and my form on most lifts suck. But I’ll out-work and out-smart the strongest and fastest of the bunch.

A little more about me:

• I’ve been doing website CrossFit off-and-on (mostly on, though) for the last 10 years. I’ve recently joined a legit CrossFit gym (I refuse to call it a ‘box’ … I actually hate most CF terminology) in March 2017. My membership to this gym was completely inspired by the Netflix doc ‘Fittest on Earth’. I haven’t told anyone that before. So, you’re the first to know. Looking back on it (based on the GAINZ and fun I’ve had) I wish I had joined a CF gym a long time ago.


• I’ve ran a handful of half-marathons and I’m embarking to do something I’ve promised myself I’d never do: I’m going after the full beast this June. I’m 33 and I figure I’ll have my knees for only about 3-5 more years. So it’s now or never.


• I’ve dabbled in Paleo, Whole-30, and Healing Diets in the past with varying success. I’m currently on Renaissance Periodization (and currently on Cut 1, as they call it). I won’t give away too much now (gotta save it for the show, as they say in the biz), but it’s been great, easy to follow, and has given me more energy than anything ever has.


• I’m a communications professional at the University of Manitoba. “Communications, what exactly is that?” is a question I get pretty much everytime I tell someone what I do for work. In a nutshell: I share information for a living.


• And that’s all you get for now. More about me will no doubt bubble over in other posts and such as we go.

You can follow me on Instagram at Crentist_ for even more content.

Peace,

Garrick

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*Most of the posts from my real life revolve around my two kids (ages 4.5 and 6 months), my wife, and things around my city.