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 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 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 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 Monday, May 1 // How To Do Cycling To Work

I currently have what they call in the medical biz Tennis Elbow. I've actually had it for about a month now. It only really bothers me when I snatch, when I pick up anything heavy with my right hand, or when I shake someone's hand. I had softball tonight (first game of the season) and I made a few throws too many. So, I'm currently icing my forearm while I compose this.

Today's training:

Cycle to U of M and back: approx. 20 km

It was actually a lousy ride on the way home. The north wind has been killing me lately and there seemed to be more traffic than usual. I've been taking more of a residential street route to and from work so far this year. I thought it would be a better alternative than going on Pembina Hwy. (which I did last year). There's a bit too much construction happening underneath the overpass at the moment for me to feel comfortable riding through it. That gauntlet is a nightmare on the best of days, tbh. ANYWAY, hopefully the winds die down soon.

Lunch hour:

[light workout because of my softball game later that night]
Stretching + mobility work
Bench press: 4-5 reps of 135 lbs, 155, 185, 205
Pull-ups/attempted kipping pull-ups (I'm getting there ... so close!)
Attempted to run 3 miles but felt I didn't have enough time. I'll do that tomorrow for sure. 

OK, now for part two of this post. I wanted to share some tips about how to cycle to work. I love the way I feel after a solid ride in. I'm refreshed and extra focused. It's a big part of the reason why I bought an airbike for my house. I didn't want to lose that feeling over the winter months, so I air cycled at home before work. It was kind of hard though. The airbike is a tad loud and the absolute last thing I wanted to do was wake a sleeping new born.

I'm just going to get into it in point form. I tend to go on tangents with these posts. I just don't have time for that nonsense right now. I still have to cook some food and get my ass to bed. Anyway, this post is specifically about cycling to work ... as in you're going to have to work in your office and do work after you cycle in. 

• Map your route. Google maps is great for this. If you select the bike option/icon, you'll be presented with a variety of routes which most likely feature protected bike lanes, residential options, etc. These alternative routes might not always get you to work faster, but they're usually safer and more scenic.

• Check the weather the night before you leave the house and be ready to change your plans. Honestly, don't cycle in the rain or when it's snowing or even when it's going to be uncomfortably cold. It's not worth it. You won't enjoy yourself and it'll create a shitty start or end to your day. Have cycling as plan A for sure, but be ready to call an audible and go with plan B, which is either driving or taking the bus or whatever. If you are going to cycle when it's a bit frigid outside, make sure above all else to wear gloves. The hands tend to get cold first and stay cold the whole ride.
  
• Drink water before you leave on your ride.
  
• Wear sunglasses. Keeps the sun and debris out of your eyes.
  
• Wear a helmet. It'll keep your brain safe and it shows respect for the road, fellow cyclists, and motorists. If you take your ride seriously, others will take you seriously as well. 

• Leave your work clothes at work. Leave them in your office, in a closet, in a locker, or somewhere you can access them. I currently have two pairs of dress pants, three dress shirts, and my dress shoes in my office. This way I don't have to stuff my freshly pressed pants to my backpack for my ride. All that stuff takes up space and will get wrecked.
  
• Have a shower plan. I'm lucky enough to have showers at my work, but I don't always have a full shower after a ride. It all depends. If you don't have a shower at your work, it's actually no big deal. Dress appropriately for the weather ... i.e. if it's going to be boiling hot, don't wear a jacket or sweater while riding. You'll cut down on the amount you sweat that way. Bring or have a towel to wipe your face, or even wash it in the sink. You can wash your hair in the sink too. There's always a way if this is something you really want to do. Again, just like in my second point, if you have a big meeting or whatever and want to look your best, maybe don't cycle that day.

• Leave your lock locked to the bike rack. Locks can be (and should be) heavy. Putting one (or two) in your bag will really weigh you down. Some goes if you attach your lock to your bike while riding. Or, find out if there's safe area you can leave your bike, like in a storage area, your office (that's rarely allowed because of health/sanitary reasons ... but, hello, are shoes are just as dirty).

And there you have it. It's a pretty basic list now that I think about it. But these little things have helped me enjoy my ride a lot more than I have in the past.








 

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.

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.