Running hurts

I've never been a runner. Never wanted to be. I now feel confirmed in the wisdom of this. However, on I go.

April 27. At Sparks Stadium track. 11:30-12. Cloudy and slight wind.
4x200: 31.19, 31.76, 30.66, 31.75
2x400: 1:07.38, 1:14.21

Brought the metronome. Ran the 200's at 108bpm. Tried running the first 400 at 108bpm, but died just after the 200m mark. Tried running the second at 102bpm and died at the 200m mark again.
I was able to adhere to the 2:00 recovery time pretty well.

Food:
6:30am 4b/1c Cottage cheese, 2b/1c blueberries, 15b/15 macadamia nuts chopped and thrown in
2c coffee w/ 4tbsp half and half
9:30am 6oz deli turkey, 2b/1 apple, 14 macadamia nuts
12:45pm 2b/2oz cheese, 2b/3oz deli turkey, 2b/5c steamed broccoli, 14 macadamia nuts

8x200m

April 26 on Stadium track, 1:30pm, sunny.
I hit my goal, but it got pretty hard by the end.
30.72, 29.78, 30.43, 30.56, 31.96, 31.16, 31.26, 31.57

My goal was no more than 3 seconds between slowest and fastest time. 31.96-29.78= 2.18

That means this week I'll have to do 4x200 and 2x400. I'm guessing that I won't be able to hit my targets on the first time out, not after the way I felt by number 6 today. Then again, after the first two, I was convinced I wouldn't be able to keep it up for 6 more.
I'm going to LA Wednesday night, so I'll aim to do this one tomorrow at lunch, then again on Wednesday morning.
Technique, on the other hand, was relatively easy to maintain. I'd heard the Pose method criticized as not being good for sprints, but I find it easy to relax the ankle, pull up, and strike right under the center of mass.

Food
7am: Leftover chicken salad ~2-3oz chx, 3cups lettuce, 3tbsp blu chz dressing
10am: 2cups Whitebean chx chile, 10bl almonds
3pm: 4oz deli turkey, 1 apple, 14bl almonds

...and we're back

Since moving back to America I've stopped updating this blog and have started another one for my gym. You can view that at CrossfitTacoma.com. For the most part, I do the same workouts I give to my members. However, I have started doing CF Endurance training as well and need a place to record my progress. I also want a place to occasionally track my diet and nutrition. This last part can be so time-consuming that I doubt I will be very consistent, but some is better than none.

Today I just ran a 5k while maintaining a 90bpm pace. I brought it up to 95 for the final lap and a half. My time was 20:43. The course was 12.5 laps at Sparks Stadium on a cool cloudy day. This was the first 5k that I've run since, well since I don't know when. The purpose was just to have a benchmark.
Yesterday I ran 4x200m in :32 apiece. If I held that pace, which I ran at 95bpm, I should get a 5k time of 18:49. I mistakenly thought that was all I had to do. I should have run 8x200. The objective is to hold a consistent pace, with no more than 1 second deviation from one to another. When that is achievable, the workout will change to 4x200 and 2x400.
Since I did the 200's yesterday and the 5k today, I'll give myself a rest day tomorrow.

Food
6am: 4b/1c cottage cheese, 2b/4tsp jam, 42/14b almonds
10:30am: 2b/2b/4b 8tbsp roasted soy nuts
12: 2b/3oz deli turkey, 2b/2oz cheese, 2b/2 small oranges, 42/14b almonds
4: 4b/4oz baked turkey, 2b/1 apple, 42/14b almonds
8: 4.5b/6oz meatballs, ~1c broccoli, ~1c carrots and snap peas, 42/14b almonds

500 ways to die

Peace made this one which turned out to be absolutely brutal and evil.

50 of each of the following
KB Swings (M:24k) (P:15k)
Thrusters (30) (20)
Jumping Squats
Pushups
Push Press (30) (10k)
Back Extensions
Pullups
Box Jumps
Walking Lunges
Sit Ups

Mo: 29:16
P: 37:24

I don't know what made this so hard compared to previous efforts. I hypothesize that we were both hungry and we hadn't done a high-volume workout in a long time. Peace had an especially difficult time. She was being haunted by that evil clown, Pukie. She also had to fight off dizziness. But she finished strong, collapsed on the ground, declared that the hardest thing she's ever done, then got up and finished her day. I was proud of her.
On a side note, this was the first time for me to do back extensions since the surgery. I was apprehensive, but it turned out to be fine. I broke it up and checked for tenderness while doing them, but everything held together, and I don't feel any untoward soreness today. So I guess I'm all good and healed.

Bench, Weighted Pullup, GH Situps

I wanted to give my legs a break as well as do something for my chest. Its shallow, but I want big shiny pecs. I also wanted to do some weighted pullups with a heavier than usual weight.

5 BW Bench 80k
1 Weighted Pullup 20k
25 GH Situps
5 rounds
Time: 12:13

The weighted pullups were more than I've used before, but for a single rep I could have used more. I never doubted that I'd be able to get up to the bar. The real challenge were the GH Situps. Peace went jewelry shopping and so didn't workout with me.

Back Squat 7 x 1

120
130
135
140
145f
140
130

I would have been happy with 135, but got 140 twice. I was starting to feel a localized pain in my abs, where my abs and obliques come together on the right side. My first thought is hernia. So I brought the weight down for the last one. I don't have any residual soreness from it today.

Peace did Deadlift
50
55
60
65f
60f
55
55 +clips

60 is a new pr for Peace. Her BW is about 53, so thats pretty good.

Ataxia

Another killer from CFPC
2 rounds
25 DL (3/4 BW=60k)
25 Pullups
20 DL
25 Pushups
15 DL
25 Situps

Time: 12:09

My target time was 12:00, so I'm disappointed to miss it. The limiting factor was grip, especially in the second round. I can whip out 25 pullups, but wasn't able to string more than 5 or 6 together because I felt like I was going to fall off the bar. The DLs were not easy but felt lighter than I expected. Of course, my back, butt, and hamstrings are all complaining today.

Tabata pushups and situps

Me
Situps: 17, 17, 15, 16, 16, 16, 16, 16
Pushups: 20, 20, 16, 12, 10, 10, 10, 11

Peace
Situps: 17, 16, 17, 16, 14, 17, 16, 15
Pushups: 10, 9, 10, 7, 8, 8, 8, 9


Situps were on a swiss ball with feet anchored. Pushups fell off pretty quickly. Peace did hers from her knees. We're both still sore.

Sweating Buckets

Again from CFPC

KB Swings (22k)
Box Jumps
SPUDs
Thrusters (45k)
KB Flip and Dip (15k)
Jump Squats (8k)
Weighted Pullups (10k)
15-10-5

M- 20:25
P- 22:35

I was aiming for around 18:00, but no luck. We had never done SPUDs before so those took some getting used to. The KB Flip and Dip was also new and a little hard to get used to as well. I'm still not sure we got it right. Weighted pullups are a weakness of mine. The original workout calls for wall balls but we subbed jumping squats. I think today we'll do a tabata super set, or if Peace wants to make a workout we'll do what she comes up with.

Blackjack

7 rounds for time
7 Thrusters 35k
7 pullups
7 burpees

Time: 8:46

I knew going into this that it would be terrible. It was.

Ninja's Mile

From Crossfit PC Workouts

400m run
21 KB swings 22k
21 SDLHP 40k
21 db Push Press 15k
400m run
15 db snatch (ea hand) 20k
15 dips
15 pullups
400m run
9 Deadlift/box jump
9 burpees
9 db Clean and Jerk 20k
400m run

Mo: 27:14
P: 28:26

Murder!!!!

Back Squat 5x3 again

Did this again on Monday.

100
120
125
125
125

Failed at the bottom on the last rep of the last set. Pretty good. Felt strong.

Peace did 5x3 DL
30
40
45 f
40
40
40
She handled 40 pretty easily, although she complained of her grip getting weak. She gave two hard goes at the 45. I think if she spends some time with it, she'll sail passed 45 pretty soon.

Back Squat 5x3

I forgot to post this.

5 rounds of 3 reps of back squat
100
120
130
130,125,125
125

This went very well. 130 is as much as I've ever done on BS, so getting a set of 3 was rewarding. More importantly, my form felt solid throughout. My weight was back on my heels, my back was tight, I drove my hips up, and I went all the way down.

My quads were shredded for the next few days.

Double Ugly

CF Pierce County has a workout page with a ton of brutal routines. Peace and I did one called Double Ugly

2 rounds
10 Turkish Get Ups (15k) (5k)
20 Double Unders
30 Walking OH Lunges (15k) (5k)
40 Pushups
30 KB Swings (20k) (10k)
20 Floor Wipers (20k) (10k)
10 Burpee box jumps

Mo: 22ish
P: 25ish

I took my note card out of my bag so I don't have the times in front of me. Plus, Peace had to call Goma during the workout so she stopped the timer for a couple of minutes. At any rate, this was a really good workout. We'll do another CFPC workout soon.

Bear, of sorts

Do this set 5 times through every minute on the minute for 16.
Deadlift
Hang Power Clean
Thruster
OH Squat/Push press

I started with 17k db and switched to 15 at halfway. We switched from OH Squat to PP at around minute 10. With dumbells it's too hard to keep the weight up and back for the OHS, as we got more tired we were doing partial squats with bent arms and the weights overhead in front. Push press was faster so we earned a little more rest time, which was greatly appreciated. Next time I'd do this with a barbell.

Peace used 5k db.

Peace special

Peace made this workout.

3 rounds
40 box jumps
30 gh situps
20 man makers 10k
10 press (first half with 45k, then 40k)

time: 22:something

She did
3 rounds
400m run
21 kb swings
16 db push press
11 gh situps

time: 20:something

All in all, a pretty good workout. I would have done things a little differently. 30 gh situps is kind of a big set, and my shoulders were literally quivering after the man makers so jumping straight to push press was a challenge. But that was the point of having her make the workout, to do things I wouldn't have, to be challenged in new ways. I'd like to alternate making workouts with her, I'm interested in what she comes up with next.

Deadlift, burpees

5 rounds:
8 DL 100k
16 burpees

Peace did 5 rounds of
8 Squat
16 Knees to Elbows

We didn't time it. Boo.

5x5x5

5 rounds
5 back squat 80k
5 L pullups
5 Clapping pushups
5 planche pushups
5 GHD situps

10:25

I like symmetry, so 5 rounds of 5 exercises for 5 reps is satisfying. As with most of my workouts recently, I could have gone harder, but I'm hesitant to go crazy on my knee. Plus I was planning on testing it after the workout by going to play ultimate frisbee. FTR a planche pushup is with the fingers pointing backwards toward the feet and the hands positioned as far back towards the hip as possible. It puts a heavier load on the anterior deltoid. I picked up the idea from beastskills.com, a website of a CFer who seriously has beastly skills.

Oh, and my knee held up to the running, sprinting, jumping and cutting of ultimate. I think I'll be able to go play basketball one last time tomorrow.

DL, HSPU

5 rounds
3 Deadlift
Max Handstand pushups

post load and reps
DL: 90, 110, 110, 110, 110
hspu: 22, 15, 8, 12, 13

The DL was challenging, not least because I was still tight from the last time I did DL's. I came out stronger in hspu's than I expected but fell off quickly. After the third round I remembered that this isn't timed so I took a breather and my reps went up.

Press, squat, situp

5 rounds

25 air squat
25 tactical situps
3 Press 50k

Time: 7:57

Then did a Burgener Warm-up for snatch, then 50 GH situps, then 80 ring pushups at home.

Started with 60k, but couldn't get more than 2 reps. I should have only gone down 5k instead of 10. 50k was too light. I'm still feeling out my knee on the squats. I might try adding some weight today during warm-up.