CrossFit, Running, My Quest For Super Health Week 8

Monday

5×5 deadlifts

3 rounds
500m row
10 pullups

Deadlift weights 135, 185, 225, 285 (3) 225. By the time I got to 225, the lifts felt great even though my lower back seems perpetually sore anymore. I lifted the 285 fairly easily for 3 but felt slightly off center on the bar so I stopped after 3. Dropped back to 225 for the final set. Most happy with my grip strength which has vastly improved. Only a month or two ago, I would have struggled holding 225. Absolutely no problem now.

The rows felt good. Like last time I played around with the damper setting. Set at 10, 5 and then back to 10. I managed sub 2 minute times on all three sets. At 5 I needed to stay around a 41 stroke per minute rate. Very happy. Pullups as usual were hard. 54 lbs assistance. Completed all reps from all sets.

Tuesday

Stupid CrossFit web site. I’m always finding new tidbits that blast me. I have been quite happy with my CrossFit style warmup of 15 reps of situps, air squats, pushups, pullups and dips. Now today I see that the FAQ states that the “standard” warmup is close to what I am doing but I should be doing three sets. Uggg.

Standard warmup is Sampson stretch for 20 seconds, 10-15 reps of the following, situps, overhead squat with pvc or broom handle, pushups, pullups and dips.

The Sampson stretch I hadn’t tried before and I ended up liking it. It is close to a lunge in the bottom position with your fingers interlaced, arms stretched straight overhead. I still haven’t worked on an overhead squat and don’t have access to the PVC while at the gym, so I stuck with traditional air squats. I completed all thee sets but thought it was a fairly brutal “warmup”

Tabata Run was on the schedule today. 12 degree incline, 20 seconds on, 10 seconds off. I ran the first four at 6.3, but had to drop back to 6 for the remaining 4. Really disappointed but absolutely couldn’t catch my breath. I jogged a 400m before the Tabata.

Wednesday

Front Squats 5×5

3 rounds
500m row
Bench Press x 15

Front Squats were very deep but at the same time, I feel like they should be more controlled. With higher weights, I doubt that I will be able to get out of the bottom. Weights for squats were 95, 115, 135, 135,135. Very low numbers but I am still getting used to the movement.

Row and bench press were also ok. My rows are consistently under 2 minutes for 500m now and my bench press was about 115 for the 15 reps.

Thursday

Rest

Friday

Long run, or at least that was the plan. Normal 3 round warmup, minus situps. I recently bought an abmat and it is punishing my abs, still a little sore from yesterday. So, I wanted to run a 5K distance at a higher pace than normal (9 minute / mile). I ran a mile at an 8.5 minute mile pace and then the wheels fell off. My left knee started aching on impact on the inside edge. Slowed treadmill considerably to a 9.5 minute mile for another half mile and called it quits. No sense hurting myself. Very disappointed in my run. Just one of those days I guess.

Saturday

21, 15, 9

95lb Sumo Style Deadlift / high row
95lb Back Squats

This is the closest I have come to a workout as prescribed. Still haven’t had a chance to work on overhead squats, so I substituted back squats. Certainly not the same thing but as close as I could come. First set on both exercises had to be split after 15 reps. 2nd and 3rd sets were completed in one block. This workout is a timed workout but I had to rest over a minute in between exercises and sets. I did complete it and I feel good about that. Normal 3 set pre-WOD warmup. Happy that I moved both pullups and dips to lower weights. dips are down to 30 pounds and pullups at 54 lbs.

Came home and did 3 sets of 15 abmat situps (brutal) and only managed 2 sets of 10 of reverse crunches on the abmat. How much a stupid little piece of foam change an exercise. I have to admit that I feel as though I stepped into an infomercial now that I own one. I can just hear it ringing in my ears. “Guaranteed to give you the best abs of your life” LOL

Sunday

Planned on running 800m intervals x 4. Got to the gym did my normal CrossFit warmup and got into the runs. Ran the first and second interval at an 8 minute mile pace and was literally spent. My legs were in complete shutdown. I knew that I had a lot of soreness from yesterday’s workout but thought that I could work through it during the runs. First time I have seen a direct negative impact on my running. I’m sure that on rested legs, I could have got through the intervals but it is still disappointing getting into the gym and not completing my intended workout.

I did drop a pound of weight this week, not that I am trying to lose weight. I wouldn’t mind dropping more fat for pure vanity reasons but I am already really lean. Have been following more of  a Zone style diet. So far so good.