I am not a smart man

As Forest Gump said "I am not a smart man". Well Forest, neither am I. The WOD was 100 reps of deadlifts at body weight. I weigh 178, but put 185 on the bar because it was easiest to put together. I find I am often blissfully unaware of how difficult things can be. I was planning on doing 10 sets of 10 reps with about a one minute rest in between. I figured I could get this workout done in less than 20 minutes. I used a platform in the gym that allowed me to go low enough for my hands to hit the platform (lower than if the 45lb plates hit the floor).

The first set I had to stop after 6 reps. The first 50 were done in 13 minutes, the last 50 in 23 minutes for a total time of 36 minutes flat. My grip, forearms, hamstrings and low back were screaming by the 50th rep. To add to the indignity of it all on my last rep, I lost the grip. I had to take the weight off, lift the bar and put the weight back on to finish the last one. On my way to the gym I was planning to do the 4 5K TT when this was done. I barely made it home. I will make up this workout, maybe tomorrow as it is a scheduled off day.

Holiday Rewind

Christmas was a double workout. So much for a gift from Max. I moved workout 2 to the next day as I didn't want to feel rushed.

The workout was 50/50 40/40 30/30 20/20 10/10 pushups/lunges (I did half the required amount of lunges with each leg). Was running late for Christmas at my in-laws so cranked it out in 9:46. Then I went on to have a great meal followed by 7-8 of the best Christmas cookies I've ever had that Nancy makes every year. Felt guilty, but only for a second. I am glad she only makes them once a year as I have absolutely no self control around them.

On the 26th the wod was 5 sets of 3 reps of back squats. The results are as follows; 135, 155, 185x3. Considering 185 was my max 2 weeks earlier I was really pleased. Form was good as Nancy checked how deep they were. Went to the apartment gym for the 25k bike on the stationary bike. Finished in 45:58.

Sunday was an off day and today I had 2 pullups, 4 deadlifts @ bodyweight, 6 burpees, 8 situps AMRAP in 20 minutes. Finished 12 sets and got thru the deadlifts in the 13th set. I repeated the workout from the other day when I used 60lb. dumbbells to get a comparison. Moving the 4x 5k bike time trials to tomorrow. Not sure if this smart, but I'll let you know.

Merry Christmas!

Forgot to write about my workout of 50 squat cleans with 95lbs. and my swim. I had never done squat cleans before trying them earlier this week. Warmed up with the bar to try and get the movement down. Had to remind myself to try and not reverse curl the weight.

Felt I got into a good rhythm and finished in 10:20.

Then was off to the swim to practice what I learned in the 1st portion of my total immersion workshop. I feel confident that this will help me be a more efficient swimmer. The next part of my workshop is 1/2/10 and I am feeling good about the direction I'm headed.

Happy Holidays

I will work backwards from today's workout. Was off from work and Nancy and I ran a bunch of errands. Called the gym on our way back home to ask what time they would be open as I had to do 2 pullups, 4 deadlifts @bodyweight(180lbs.), 6 burpees and 8 situps AMRAP in 20 minutes. The lady at the gym said they close at 6pm. It was a mad dash to get home, get changed and run to the gym (about a 10 minute walk). When I walked in at 5:30pm, they said they were closed. I politely reminded them that they said 6pm on the phone, whereas they said "Yes we close at 6pm, but the gym floor closes at 5:30pm" I was fuming!!! I had to walk back home, get my ID for the gym for our apartment and improvise. I would not be denied.

There are no barbells and the heaviest dumbbells are 60lbs. I figured I would use these. Was able to get 11 full rounds and go through the burpees on the 12th round before the 20 minute limit. Am actually a little surprised how easy the pullups were. This strength stuff must work.

Yesterday was an off day.

Tuesday was a 5k row for the first workout. The only downside to losing 35 pounds is that I don't have a ton of cushion on my butt anymore (believe me, there is still plenty). My butt was asleep in about 10 minutes. Finished the 5k in 21:12. Hamstrings were a bit tight, so I warmed up for about 5 minutes on the treadmill before beginning the 2nd workout of the day which consisted of 3 TT. 800m, 1600m, 800m. The plan didn't say how long to wait between so I made the executive decision to rest for as long as the previous TT took. First half mile was 3:13, the mile clocked in at 6:52 and the final half mile was 3:25.

I know if done separately both workout times would have been better, but it is tough for me to do two a days, so I end up doing them back to back. I am excited for what the New Year will bring with my workouts. I have never felt better or been in better shape in my life. At this time of the year I am thankful for my family, especially Nancy for being so supportive. I also feel lucky to have found Max as my coach even though a lot of the times I don't feel lucky ;-)

The Weekend Wrap Up

Friday night was thrusters (75lbs., 50 reps for time), then a tabata bike 24x. Went to the gym for my apartment, so I had to substitute dumbbells for the barbell. There are no 37.5 pound dumbbells, so it was either 40lbs or 35lbs. I had a conversation with Max without actually talking to him and he suggested I use the
40lb dumbbells. Finished in 5 minutes flat.

Hopped on the bike for the tabata work. I didn't keep track of distance covered, but worked as hard as possible. Legs actually felt pumped when I was done.

Saturday was an off day, but the beginning of my Total Immersion swim workshop. For the first time since I started training this past January, I felt comfortable in the water. I am extremely optimistic about the results and am looking forward to continuing to learn.

I switched up yesterday's workout and did the 5 pullups, 10 box jumps 15x for time. Again, I used no resistance. Switched the last 3 sets of pullups to close grip (easier for me) and finished in 19:58. Still can't believe I can do pullups.

I can actually do a pull up

Last night's workout consisted of 5 pullups 10 pushups and 15 squats AMRAP 20 minutes.

I vowed not to use any assistance. I completed 12 rounds in the 20 minutes and in only 2 of the pullup sets did I do jumping pullups. Everything else was me, no kipping, no swinging, just me. I think the rest (if you can call it that) doing the pushups and squats enabled me to complete the pullups.

Thrusters and tabata bike tonight. At least I have an off day tomorrow (although I'll swim).

Not every day can be a pr

On Monday had front squats 5 sets of 5 reps. Substituted dumbbells for the barbell. First set was with 35lbs, 2nd was 50lbs, was feeling strong and tried 60lbs. Failed on the 3rd rep so I discounted this set and did 3 more with the 50lb. dumbbells.

Yesterday was an off day with a late night out with clients. Used it as my cheat meal (wondering how many carb blocks there were in the 4 beers I had?).

Today I did my 5k for time and the 6x400m immediately after. Was feeling good at the start on the treadmill. Had a gastrointestinal issue that I couldn't relieve because I was inside with other people, so I ended up running the whole 5k with a stitch in my side. Finished in 23:14. Took a 3 minute break (gastro issue resolved) and was ready to hit the 6x400's.

Here are the results 1) 1:30 2)1:23 3)1:21 4)1:31 5)1:25 6)1:19. There was a lot of heavy breathing. I am amazed at how long and how short 90 seconds can feel. The end can't come soon enough when I am running and I can't beleive how fast it goes while I am recovering.

Had a good conversation with Max today and am motivated and ready for the new year.