Here is how the first 12 days of the year have gone so far:
Ski
CrossFit
Rest
CrossFit
Row
CrossFit
Ski
Ski
Row
CrossFit
CrossFit
CrossFit
I feel like I'm on a roll and I've been happy with my CF workouts this week. But, I'm also a bit tired. Last night, we started with 5x5 of power cleans. This lift, at heavier weights, aggravated my rib and shoulder. In the last set, I managed to pull 3 cleans (of my 5 attempts) at my current PR of 165#. So, I should easily be able to clean 175# or more with the correct warm-up.
Then, our main workout was as follows:
1000 meter row
50 deadlifts (135#)
50 wall balls (14#)
50 kettlebell swings (35#)
It took me just over 14 minutes to get through this workout and I was pretty happy with the workout. But I didn't sleep well last night, mostly due to my ribs and shoulder being unhappy.
So, while I feel like I'm on a roll of some sorts, it's time for a rest day. Plus, we've gotten a decent amount of snow at the mountain this week and some new advanced terrain is open. If the girls in my group can handle the cold weather, we'll be skiing some really nice advanced terrain all weekend.
Friday, January 13, 2012
Thursday, January 12, 2012
Strict Press PR
In December of 2010, I did a strict press of 125 pounds. Coming from a running and skiing and hiking background, ever since I started lifting for real, my leg-dominant lifts have been much better than arm-dominant lifts. I still haven't cracked 200 pounds for the bench press and my strict (or military) press has been slow to improve.
Late in last year's ski season, I also hurt my rotator cuff, which set me back a bit in shoulder strength. In mid-September of last year, I managed to set a new PR at 127.5 pounds. And last night, I got to 130 pounds. That's an improvement of about 4% over 13 months. Yes, I'm old and I'm still setting PRs in the gym, so I should be happy about that. And, I think I am ready to lift more on this lift - I did too many warm-ups lifts at higher weights yesterday.
So, I've got a PR and I'm happy.
It's snowing, so I'm even more happy.
It's supposed to keep snowing in the mountains right through tomorrow. I'm practically ecstatic.
I'm feeling remarkably good right now. My rib is mostly healed, although certain workouts can irritate it a bit. In the first 11 days of the current year, I skied 3 times, rowed 2, and went to CF 5 times, with only one rest day. And, surprisingly, I don't feel beat up at the moment.
I'll go to CF tonight, but with lots of snow for the weekend, I may take a rest day tomorrow so I'm fresh for skiing hard this weekend.
Late in last year's ski season, I also hurt my rotator cuff, which set me back a bit in shoulder strength. In mid-September of last year, I managed to set a new PR at 127.5 pounds. And last night, I got to 130 pounds. That's an improvement of about 4% over 13 months. Yes, I'm old and I'm still setting PRs in the gym, so I should be happy about that. And, I think I am ready to lift more on this lift - I did too many warm-ups lifts at higher weights yesterday.
So, I've got a PR and I'm happy.
It's snowing, so I'm even more happy.
It's supposed to keep snowing in the mountains right through tomorrow. I'm practically ecstatic.
I'm feeling remarkably good right now. My rib is mostly healed, although certain workouts can irritate it a bit. In the first 11 days of the current year, I skied 3 times, rowed 2, and went to CF 5 times, with only one rest day. And, surprisingly, I don't feel beat up at the moment.
I'll go to CF tonight, but with lots of snow for the weekend, I may take a rest day tomorrow so I'm fresh for skiing hard this weekend.
Tuesday, January 10, 2012
New "Rest Day" workout
One of the things I like best about approaching my fitness and diet from a Primal/Paleo perspective is the amount of time I save in exercise.
Recently, when I don't have a lot of time, I've found that I can jump on a Concept2 rower, and row 5K in just over 20 minutes. This is a challenging workout for me, yet it's over quickly and doesn't leave me sore the next day.
That's what I did last night, instead of doing a tougher workout that might have left me sore or more beat up after skiing all weekend.
If I do this often enough, it would be nice to get my times down under 20 minutes.
And, as soon as my rib is completely healed, I will get back to doing some interval running workouts.
Tonight is CrossFit.
Recently, when I don't have a lot of time, I've found that I can jump on a Concept2 rower, and row 5K in just over 20 minutes. This is a challenging workout for me, yet it's over quickly and doesn't leave me sore the next day.
That's what I did last night, instead of doing a tougher workout that might have left me sore or more beat up after skiing all weekend.
If I do this often enough, it would be nice to get my times down under 20 minutes.
And, as soon as my rib is completely healed, I will get back to doing some interval running workouts.
Tonight is CrossFit.
Monday, January 9, 2012
How much training is enough? Or, too much?
Two years ago, I did some sort of workout or race on 200 distinct days. Overall, I feel that I lost fitness that year and I definitely gained weight - fat to be more specific.
Last year, I trained 227 distinct days, with a major emphasis on CrossFit. I lost ten pounds of body mass, and perhaps 15 pounds of fat. So, this was enough for me to improve, although the change in training emphasis was also a factor.
All last year, after a poor start to the year, my goal was to work out at least 2/3 of the days in the year. I didn't make it but I still improved my fitness.
So, having turned 50 years old last week, I'm trying to figure out an optimal way to structure my workouts. I enjoy the training I'm doing these days. After so many years of simply running year round and skiing on the weekends in winter, I've really diversified my training. I would say that CrossFit is the focus, but it's not all I do. I like to ride my bike. I still run, but mostly shorter, faster runs than in years past. I like to do heavy lifting sessions on my own, outside of the CrossFit environment. And, I like to ski at a high level on difficult terrain. My students this year are old enough and skilled enough that we are doing exactly that. After skiing on Saturday, I arrived at the mountain tired yesterday. And, we skied hard again.
In past years, I didn't ski as hard on the weekends. So, I could often do 4 or 5 workouts during the work week. These days, that seems excessive.
If I'm trying to balance optimal fitness with minimal injury risk, there must be some "sweet spot" that I can find. But, I don't know where it is right now.
I'm guessing that it's somewhere between 5 and 6 workouts per week. And, no more than 3 of those should be CrossFit. One day should probably be more aerobic than the other days, which tend to be done at high intensity.
For now, I think I'm going to mostly go by feel. I did 6 days last week. This week, I'll do 5 or 6. But, I think it makes no sense to try to train 7 days per week. And when my body tells me it's tired, I think I need to listen.
It's kind of odd that after 27 years of consistent exercise/training, I'm still trying to figure out some optimal plan. Of course, that keeps things interesting as well.
Last year, I trained 227 distinct days, with a major emphasis on CrossFit. I lost ten pounds of body mass, and perhaps 15 pounds of fat. So, this was enough for me to improve, although the change in training emphasis was also a factor.
All last year, after a poor start to the year, my goal was to work out at least 2/3 of the days in the year. I didn't make it but I still improved my fitness.
So, having turned 50 years old last week, I'm trying to figure out an optimal way to structure my workouts. I enjoy the training I'm doing these days. After so many years of simply running year round and skiing on the weekends in winter, I've really diversified my training. I would say that CrossFit is the focus, but it's not all I do. I like to ride my bike. I still run, but mostly shorter, faster runs than in years past. I like to do heavy lifting sessions on my own, outside of the CrossFit environment. And, I like to ski at a high level on difficult terrain. My students this year are old enough and skilled enough that we are doing exactly that. After skiing on Saturday, I arrived at the mountain tired yesterday. And, we skied hard again.
In past years, I didn't ski as hard on the weekends. So, I could often do 4 or 5 workouts during the work week. These days, that seems excessive.
If I'm trying to balance optimal fitness with minimal injury risk, there must be some "sweet spot" that I can find. But, I don't know where it is right now.
I'm guessing that it's somewhere between 5 and 6 workouts per week. And, no more than 3 of those should be CrossFit. One day should probably be more aerobic than the other days, which tend to be done at high intensity.
For now, I think I'm going to mostly go by feel. I did 6 days last week. This week, I'll do 5 or 6. But, I think it makes no sense to try to train 7 days per week. And when my body tells me it's tired, I think I need to listen.
It's kind of odd that after 27 years of consistent exercise/training, I'm still trying to figure out some optimal plan. Of course, that keeps things interesting as well.
Thursday, January 5, 2012
So close
After work yesterday, I headed to CrossFit. Our workout started with six sets of deadlifts, done in sets of 5-5-3-3-1-max. We were supposed to start at 65% of our current max and move up from there. I started higher than 65%, and the first five sets were 255, 275, 295, 315 and 335. I felt pretty good at this point. Knowing that I'd done three consecutive reps at 355 on Monday, I wanted a different challenge. So, I took at shot at 405, a weight that's been a goal for a while. I got the bar a couple inches off the ground, but stalled out and couldn't finish it.
However, I had probably done too many heavy DLs between Monday and yesterday to have my best chance. I think I'm close and I'm sure I'll get it by the end of the month, if I can stay healthy.
After the deads, we did a 12 minute, max rep workout, doing 20 wall balls followed by 10 sumo deadlift high pulls, repeat until time expires. I did level 1, using a 14# med ball and 65# for the high pulls. I did just under six rounds, and after pushing too hard in some recent workouts, I deliberately controlled the pace in this one. Overall, I was pretty happy with my pacing and effort. As I get a few more weeks of CF workouts under my belt, I'll be able to push harder through the main workouts.
My ribs were sore after the workout last night, and I think it was from the wall balls, although attempting a 400+ pound deadlift can't be discounted.
Tonight, I'll do a quick 5K row after work and then do CF tomorrow, before skiing all weekend.
Back to work...
However, I had probably done too many heavy DLs between Monday and yesterday to have my best chance. I think I'm close and I'm sure I'll get it by the end of the month, if I can stay healthy.
After the deads, we did a 12 minute, max rep workout, doing 20 wall balls followed by 10 sumo deadlift high pulls, repeat until time expires. I did level 1, using a 14# med ball and 65# for the high pulls. I did just under six rounds, and after pushing too hard in some recent workouts, I deliberately controlled the pace in this one. Overall, I was pretty happy with my pacing and effort. As I get a few more weeks of CF workouts under my belt, I'll be able to push harder through the main workouts.
My ribs were sore after the workout last night, and I think it was from the wall balls, although attempting a 400+ pound deadlift can't be discounted.
Tonight, I'll do a quick 5K row after work and then do CF tomorrow, before skiing all weekend.
Back to work...
Wednesday, January 4, 2012
Back from a much-needed vacation
I spent the last 12 days on vacation from my day job. I will admit that I taught skiing for half of those 12 days, so I wasn't completely idle.
I took a few rest days around Christmas and enjoyed a nice Christmas holiday with family. Starting the day after Christmas, I was scheduled to teach skiing for 7 consecutive days. Given my recent rib fracture, I was a bit concerned about that much skiing, but it turned out to not be an issue.
Our ski season here is off to a terrible start. On Monday and Tuesday after Christmas, I got no work at all. I skied a little each day and then left the mountain early. On Tuesday, I did a good workout of heavy lifts - squats, strict presses, deadlifts, bench presses and walking (weighted) lunges. The following day dawned with terrible road conditions, and I stayed home most of the day. I tried to drive my son to work in the morning, before the road crews had worked on our road, which was solid slick ice. I have a Subaru with studded snow tires, and after a mile, I gave up and drove back home.
After the town put cinders on our road, things were much better, and I finally got out to the gym. I rowed hard for half an hour instead of my normal 5K row. The extra 8-9 minutes of rowing were torture and I barely made it to the end, or at least it felt that way.
The next day, we had a foot of snow at the mountain but still very few customers. Again, I got no work, skied a little bit, and then went home early. That afternoon, I did another heavy lifting workout, doing front squats, clean and jerks, power snatches and trap bar deadlifts.
On Friday, I finally got to teach for a few hours and then I skied with my wife for a while. It was a fun day and it was nice to ski with my wife - something I don't get to do often enough. The weekend was fairly warm and I taught my normal lessons on Saturday and Sunday. The snow pack was slowly disappearing, but the skiing was fun.
Monday was my 50th birthday. My wife and I planned a day together to celebrate my birthday. I did a CrossFit workout first thing in the morning, then we did some shopping, and we met some friends for a nice lunch. We spent the rest of the afternoon with our friends, and then went home to have dinner with our children. All in all, it was a fun and almost relaxing way to spend my birthday. I did have to cook my own dinner, but it wasn't that difficult.
Yesterday, I took one final day of vacation. I spent most of the day just relaxing and then in the evening, my wife and I went to see Bucknell, our alma mater, play at Dartmouth in basketball. Bucknell trailed by as many as ten points in the first half, but used a 22-4 run in the second half to put Dartmouth away. With classes not in session at Dartmouth, it was interesting to watch a game in a nearly empty gym. It was empty enough that I got a stern look from an official after making a sarcastic remark about one of his calls. But, the Bison prevailed, so it was a good evening.
Today, I'm back at work and I'll be going to CrossFit later today. My rib injury is much better, but I'm certainly not 100%. Hopefully, it won't limit my activities much at all as the healing process continues.
I took a few rest days around Christmas and enjoyed a nice Christmas holiday with family. Starting the day after Christmas, I was scheduled to teach skiing for 7 consecutive days. Given my recent rib fracture, I was a bit concerned about that much skiing, but it turned out to not be an issue.
Our ski season here is off to a terrible start. On Monday and Tuesday after Christmas, I got no work at all. I skied a little each day and then left the mountain early. On Tuesday, I did a good workout of heavy lifts - squats, strict presses, deadlifts, bench presses and walking (weighted) lunges. The following day dawned with terrible road conditions, and I stayed home most of the day. I tried to drive my son to work in the morning, before the road crews had worked on our road, which was solid slick ice. I have a Subaru with studded snow tires, and after a mile, I gave up and drove back home.
After the town put cinders on our road, things were much better, and I finally got out to the gym. I rowed hard for half an hour instead of my normal 5K row. The extra 8-9 minutes of rowing were torture and I barely made it to the end, or at least it felt that way.
The next day, we had a foot of snow at the mountain but still very few customers. Again, I got no work, skied a little bit, and then went home early. That afternoon, I did another heavy lifting workout, doing front squats, clean and jerks, power snatches and trap bar deadlifts.
On Friday, I finally got to teach for a few hours and then I skied with my wife for a while. It was a fun day and it was nice to ski with my wife - something I don't get to do often enough. The weekend was fairly warm and I taught my normal lessons on Saturday and Sunday. The snow pack was slowly disappearing, but the skiing was fun.
Monday was my 50th birthday. My wife and I planned a day together to celebrate my birthday. I did a CrossFit workout first thing in the morning, then we did some shopping, and we met some friends for a nice lunch. We spent the rest of the afternoon with our friends, and then went home to have dinner with our children. All in all, it was a fun and almost relaxing way to spend my birthday. I did have to cook my own dinner, but it wasn't that difficult.
Yesterday, I took one final day of vacation. I spent most of the day just relaxing and then in the evening, my wife and I went to see Bucknell, our alma mater, play at Dartmouth in basketball. Bucknell trailed by as many as ten points in the first half, but used a 22-4 run in the second half to put Dartmouth away. With classes not in session at Dartmouth, it was interesting to watch a game in a nearly empty gym. It was empty enough that I got a stern look from an official after making a sarcastic remark about one of his calls. But, the Bison prevailed, so it was a good evening.
Today, I'm back at work and I'll be going to CrossFit later today. My rib injury is much better, but I'm certainly not 100%. Hopefully, it won't limit my activities much at all as the healing process continues.
Thursday, December 22, 2011
Plus 10%
Last year (2010), I did some sort of workout on 200 different days - probably my lowest total in a long, long time. I know I did more in 2002, when I tore my ACL. I did more in 2009, when I fought a torn hamstring tendon for much of the year. I might have done fewer days in 1998, the year my daughter was born, and I was struggling with a job that I hated. I simply had no motivation that year, although I finished the year strongly, and got through two marathons just before moving to Vermont.
Partway through this year, it looked like I'd get at least 240 workouts this year, a 20% increase from last year. But, after a lackluster autumn of workouts, I'm at 221 with ten days left in the year. So, I'm currently 10% higher than last year and I may get close to 15%.
Compared to where I was in September, I'm not really thrilled. I have definitely gone backwards in the last couple months. But, I'm lighter than a year ago, more flexible and explosive than a year ago, stronger than a year ago, and much happier with where I am now vs. where I was then.
On the second of January, I turn 50. Hopefully, around this time next year, I'll look back at my 51st year on this planet as another year of improvement.
I would like to get a little stronger, return to running more frequently, do more rowing this year and improve there, improve my skiing, and improve my body composition in the coming year. All of those things should be easy to accomplish at age 50, right? So, maybe it won't be easy, but the alternatives aren't very attractive.
I need to get this rib healed so I can get back to training harder and skiing a bit less cautiously.
And, on January 2nd, we start a 60 day Paleo challenge at CrossFit, and I'm looking forward to that.
Partway through this year, it looked like I'd get at least 240 workouts this year, a 20% increase from last year. But, after a lackluster autumn of workouts, I'm at 221 with ten days left in the year. So, I'm currently 10% higher than last year and I may get close to 15%.
Compared to where I was in September, I'm not really thrilled. I have definitely gone backwards in the last couple months. But, I'm lighter than a year ago, more flexible and explosive than a year ago, stronger than a year ago, and much happier with where I am now vs. where I was then.
On the second of January, I turn 50. Hopefully, around this time next year, I'll look back at my 51st year on this planet as another year of improvement.
I would like to get a little stronger, return to running more frequently, do more rowing this year and improve there, improve my skiing, and improve my body composition in the coming year. All of those things should be easy to accomplish at age 50, right? So, maybe it won't be easy, but the alternatives aren't very attractive.
I need to get this rib healed so I can get back to training harder and skiing a bit less cautiously.
And, on January 2nd, we start a 60 day Paleo challenge at CrossFit, and I'm looking forward to that.
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