smashy smash

I’m not overly sure what the hell I was thinking when I decided to do a crossfit style 300 workout today.  I must be insane.

The workout

20, 5 for time

16 laps

squats

push ups

db bent over row – 7

crunches

10 laps

db thrusters – 7

db to shoulder – 10

reverse crunches

db swings – 10

1/2 burpee

Time: 11:10 for 20; 14:30 for total

5 k cycle – level 1 – 8:48

As I said.  I’m not sure what the hell was going on in my head.  It hurt.  Like hell.  It was some form of redemption for the shit that I’ve been doing to myself since I left NI; but there’s still such a long way to go.  Thinking back, and looking at my polar stats and previous workouts on here I’m fucked.  I’ve nothing on what I had.  So much training was let go.  And now it’s going to be so much harder to get back.

26:33

378c, 12%

AHR:176

MHR: 190

I don’t know how on earth I got through it. I know when I’ve worked hard.  I literally laid on the tiles for about 5 minutes, listening to whatever was coming out of the ipod.  It was literally just on whatever it wanted to be on – I didn’t care.  I was just sorting myself out, wondering if I wanted to throw up.  Wondering if I was going to throw up.  Not wanting water, but then not being able to stop drinking it.  An hour or so later when I headed out to the range I was still feeling as though a big old rainbow yawn might be heading my way at any time.

I’m so so tired now, I just want to go to bed, although I’m afraid to go too early for fear of waking really early, again.  I’m exhausted, but there was a switch flipped at golf today…I’m now motivated.  It came back again!

Zzzzzzzz

insomnia

Golf today.  Last night was horrendus – 3.30am I was still wide awake.  I’d shifted posts, from my bed to the couch in order to create a mind numbing effect that I hoped would put me to sleep.  No such luck.  I finally drifted off to sleep at about 5am; then woke with a start, in a panic at 6.20 to my alarm.

In the back of my mind I doubted the saneness of presenting myself for golf running on about an hours sleep.  I questioned my ability to concentrate for 18 holes, particularly while carrying my clubs.  They get heavy when it’s hot.  Surprisingly it was all good.  I honestly questioned my ability to keep focus through 3 hours, or more of golf, when I was tired; or suspected that I was going to be tired.  I wasn’t tired at all really.  My average heart rate was up for the session, probably a little to do with fatigue, but other than that I thought my concentration was fine.  I was hitting my gap and 60 well, but Mr 5 Iron isn’t working so well at the moment.  May head to the driving range this afternoon to do some work on that.  Also some chipping and putting – it can always do with work.  I putted quite well today – 35 putts for the 18 so that was good.  I had 4 x 1 putts and a couple of 3s, but was happy enough.  I kissed the hole quite a bit, and nothing really wanted to drop, but I was giving it a chance at least.  There were really only two holes that I lost concentration with my putting – think the rest just came down to whether the 2nd putt dropped or not.

End of the day I came in with 77 off the stick, which was +13 for the 18 holes.  I was shocked when I realised that I’d come through the back 9 only 3 over, but that included a nice birdie on the 18th (not at the end of the day due to the shotgun start) from at 5 – 6m putt.  Nice.

3:45

1484 c, 47%

AHR: 116

MHR: 153

Something, somewhere deep down in me switched today.  It was like I had my eyes opened, or considered another possibility, analysed performance differently and suddenly was aware of this massive factor that I’ve been happily omitting from all golf analysis.  Fitness. I’m certainly not the fittest person in the world.  And I am certainly not the least fit person waddling around.  I’ve been thinking I get about alright, carrying my clubs and managing still to do ok.  While talking with the spy (so named cause I’d bet that she was one; in a recent life), discussing my round on Sunday I realised that it’s the back 9 that usually causes me grief (with the exception of today, given that it was a shotgun start).  It’s not as though I’ve been completely oblivious to the whole golf and fitness thing, I guess I just didn’t really recognise the impact on my game until I thought about it in comparison to my performance.  Looking back at my polar results from when I was playing in NI, even though I wasn’t playing as well, I don’t think that I was hitting the hump until later in the match – usually about the 17th.  Comparing that to my training later in the day (yes, this is an update of this morning’s blog) I was so much fitter back then.  I also used to carry a full set of waterproofs with me, every single match, and much more food/water than I am at the moment.  Indicative of higher fitness levels.

Went to the driving range this arvo to teach Mr 5 Iron a lesson.  Didn’t really work.  Was shagged from my mid afternoon session, and still not really sure whether I wanted to be sick or not.  My body just felt fatigued, and I had to work really hard to keep my ‘technique’ tight.  My average heart rate was also higher, despite standing there whacking it, and not carrying any clubs anywhere.

1:29:45

630 c, 44%

AHR: 120

MHR: 144

And I’ve decided I need some stats on my site.  Not from all up, from now – this time round.  Aussie golf.

Cheap skate bastards

21-13-6

Jumping PUs

BW Squats

1/2 Burpee

06:12

10 mins bike, 2 mins glidex

24:03

235 cal; 28% fat

MHR 89%

AHR: 72%

Zones: H: 05:01; M: 11:57; L: 07:28

 

Not feeling it at all today.  Nearly feel as though I should have just stayed in bed.  So much harder when I’m fatigued.  My legs and traps are fucking killing me.  Burpees fucking killed me…shit.  My left knee was giving me a bit of gip when I was cycling, but perhaps that was just lookin to ‘get out of it’ a bit early.  Was fatigued & uncomfortable more than anything.  I can’t believe I’m not feeling it today – especially as I was so motivated last night.  Ugh. 

 

She wants me to do her new cardio program with her today – that’s never happening.  Not only am I not sure I’d beat her – actually I think it’d be pretty close except I feel quite sure I’d kick her arse at the crossfit bit I threw in there; but I feel way to sore to even contemplate competing against someone at the moment.  Dead is how I feel.

 

And my fucking internet isn’t working again.  This is really starting to piss me off.  Fucking bastards. 

 

On the up side of the coin for the last few days I’ve been in the greatest mood, except that I now feel as though I’m starting to let things annoy me again.  Expecially the fucking internet.  And my bounce commission that the cheap-skatey-fucking-Edenmore-bastards probably aren’t going to pay.  There’s nothing that I can do about it if they don’t pay – I’ve just been suckered into doing something that’s not my job.  And they’re making me pay for the fucking visa that they fucked up the application of.  Fucking bastards.  Nearly makes me want to bring out the fucking C-word to describe them.  Fuckers.

 

Afternoon training:

20 minutes bike.  5 mins warm up, 10 mins hills, 5 mins easy.

DB Bench

DB Inc Bench

DB Flyes

10 mins treadmill, walk

58:47

427cal, 41% fat

MHR: 84%

AHR: 62%

Zones: H: 01:00; M: 12:10; L: 41:24

 

After work and training she delivered me to Rushmere for coffee then to Tescos for some supplies, to finally bring an end to the famine that is currently engulfing my house.  I had a really good night, and really needed it to stop me thinking about the cheap-skate-bastardy shit that keeps happening at work.  Bastards.  We had such a laugh; we always have such a laugh.  Recalling stories from my trip around Germany last year, some of the extremely numpty-head-ish things that Niamh did.  Unbelievable.  The christmas tree incident and K’s reaction to it was probably the funniest thing ever.  She couldn’t understand how I actually put up with it…

Back in the saddle

So I’m back.  Back with a vengence.  I know I say this all the time, but I’m really starting to believe it now.  I like going to training; I plan my day around it – like getting up before 8am starts.  Not so bad at all.

Todays training:

0613

20 minutes cardio – bike. 5 mins warm up, 10 mins hill sets, 5 mins cool down

3 rounds – 20 Squats, 15 FB Crunches, 10 Push ups, 5 Burpees (5:50)

30: 00

315 cal, 25% fat

AHR: 150

MHR: 184

Zones: H: 09:19; M: 15:12; L: 05:13

 

Was pretty happy with that.  Shoulder was a bit sore down the medial border of my medial delt, and at the distal point of my ant. delt, but it’s all good.  Trained again before I went to Mrs U’s house – 30 minutes back weights just, but was something at least.

 

4 x 8 Cable high row; 3 x 8 Cable seated Row; 4 x 10 Upper Back; 4 x 10 Incline row (low)

170cal, 46% Fat

AHR: 57%

MHR: 78%

Zones: M: 02:05; L: 19:44

 

My shoulder wasn’t sore while I was training; but I was definitely being a bit careful; really looking after it; making sure my scap was stabilised etc.  It was completely uncomfortable as she walked in just behind me.  I’m not sure how to deal with this.  It was a good excuse to really focus on the workout; but I’m still noticed her; as always…  Oh why the fuck to I like her so much?!

Return to hell

Ahhh, back to it. So I’ve just had 4 weeks off training – again, my biggest problem…consistency. Although I’m pleased I got right back to work when I promised myself I would. Would have been so easy not to finish off today with a workout; in the end I’m not sure what made me do it – maybe cause I’m hating myself a little more than usual, or feeling a little more inadequate than I have in a while.

150 x 2 – 15 of each – 2 rounds
Push ups
Walking Lunges (5s)
Jumping Pus
DB Thrusters (6s)
FB Crunch (with MB)
Air squats
Man Makers (5s)
DB Clean to Shoulder (16)
DB Swings (12)
1/2 Burpee

Round 1: 07:00.95
Round 2: 10:36.85
Total Time: 17:37.80

Shite time – I’m really surprised that I’m that slow…shite! Round one time would probably have been faster than last time (6:58)- cause I forgot to set up the radiant for the jumping pus before I set out…but it absolutely killed me – you can totally tell I had 3 weeks. I rested for probably a minute before I even got into second round. The only good thing was the 1/2 burpees – I pushed through and did 10 unbroken in the second round. The first round was good, but I could tell right from the outset that it was going to kill when I got into the home stretch. My legs collapsed after the last 1/2 burpee – my quads just gave out & I crashed to the mat. Sign of bloody hard work I’d say.

My head is pounding, my throat is aching, I feel somewhat queasy and my quads are tight. Was a tight effort tonight – well pleased that I got straight back in where I left off.

Consistency, Intensity, Persistance & Dedication

Special D

Worked out after work today. Have been doing a lot of planning for the upcoming trip; so not much in the way of training two times per week…but still doing enough to keep my spirit going. Have been keeping up the intensity and shooting for real short, real sharp!

Tonight was the following:
21-13-6
Jumping PUs
Push Ups
Air Squats
21: 01:58.04
13: 01:36.19
6: 00:50.89
Total: 4:25:12
Row 4 x 250m (rest 2 x 60 + 2 x 45s between): 07:03.47
Total Time: 11:28.59

Friday last week, 25th April, I did a short upper body workout, combined with a little bit of rowing.
run 500m
DB Bench 3 x 12 @ 16kg
1 x 1 @ 30kg (big help from Kenny)
1 x 3 @ 25kg (little help from Kenny)
Row 2 x 250m
DB Lat Raise 2 x 12 @ 5kg
Had to leave it at that. Felt like vomiting, although stoked at even trying the 30s. Think that 1rm lifts may have to become a part of my schedule!

Recently I did a 300, but in different style. 2 rounds x 150. Burnt the time; and I think probably had about the same intensity…although was definately less tough on my muscular endurance.

150 x 2 – 15 of each – 2 rounds
Push ups
Walking Lunges (5s)
Jumping Pus
DB Thrusters (6s)
FB Crunch (with MB)
Air squats
Man Makers (5s)
DB Clean to Shoulder (16)
DB Swings (12)
1/2 Burpee

Round 1: 06:58.55
Round 2: 07:02.81
Total time: 14:59.36

Really happy that my round 2 time was only 4 seconds longer than my round one time. Feel 100% sure that I would not have been able to do that when I first started. Burpees are tough. I’m trying to take shorter rests – just enough time to squeeze out one more. One real positive of doing it this was, I think, is that I can do higher weight. Same weight, just higher total weight moved = higher total workload. Sweet – now I’m thinking!!

Forget safety. Live where you fear to live. Destroy your reputation. Be notorious.

300 Comparison

These results prove that I’m making an improvement. 13 March now seems soft. It’d be interesting for me to go back through it, and smash the time to bits. I’ll probably do that towards the end of the month. April 17th is well harder – loading, weight and exercise selection. Everything requires so much more power, although a lot of the exercises are the same, some of the easier ones have been replaced with more difficult, energy sapping powerful movements – like the DB Clean to shoulder. Weight in everything has improved, am definately getting stronger. I think also definately more able to push through the tough bits. Hit 19 push ups without breaking tonight; although the quality of the latter ones dropped, I still did it – woot.

Aspects of Love

Feeling good this morning…although disappointed in myself again for getting to bed late – wtf is that? Why can’t I stop what I’m doing and go to bed?! Tonight will be different.

I worked out just now…absolutely shattered. Did a cardio circuit; pure cardio, but more than normal. 4 rounds for time:
500m run
300m row
150m glidex

Round 1: 07:25.54
Round 2: 08:24.00
Round 3: 12.18.00
Round 4: 08:27.00
Total Distance: 2k run, 1.2k row, 600m glidex
Total Time: 35:35.00

I can not even explain what happened in round 3 – I kind of wandered between exercises. Wandered really is the only word for it. I don’t know what I was doing – I was so slow! My throat was feeling really phleghmy; so I remember going back to the tready for a rinse; then the glidex fucked up and wouldn’t work, even with a key! That’s the one thing that I fucking hate about these shitty fucking machines – they won’t just fucking work; you have to screw around with getting on, putting key in, pushing quickstart, starting and increasing level in just the right order – or it won’t fucking start and you need to get off and try again! WTF?! Also the fucking treadmills and not stopping when you push stop. Just fucking stop for fucks sake.

Well…there’s my vent I guess. I was really motivated for round 4; and cleaned it up in 3 seconds longer than my round 2. But I guess round 2 probably was, in reality quicker as I didn’t have the wait as the treadmill sped up – worked that one out! I did row the 300m in 1:10 though, which was a spanker as my first (and what I would have thought to be fastest one) was in 1:11. I feel I am a lot stronger in my running now – I can easily clean up 500m at 10.5kph, even after I’ve already been working for over 25 mins. Although when I say easily, I’m obviously still pushing myself; but I don’t need to stop – and I always try to increase it to 11kph for the last 100m. Getting stronger. Overall I’m really happy with this morning’s effort – intensity was definately there, and I didn’t stop and only 3 rounds, when I thought I might
****************************************************
Tonight I did a 300 workout after work. Was much harder throughout the session, I felt, than previous 300s that I’ve done. Definately did some harder exercises…will be interesting to compare the time! And workload of course.
300
Push ups
Walking Lunges (4s)
Jumping Pull Ups
DB Thrusters (5s)
FB Crunches
Air Squats
DB Man Makers
DB Clean to Shoulder (16)
DB Swings (12)
1/2 Burpee.
Total Time: 17:55.94.

Happy with the workout tonight. I pushed hard and did not quit! I was sweating buckets by the end of it; so obviously my work rate was high. The clean to shoulders really were hard! Everything killed me though…I was really pushing, resting just enough to get out two more. I need to try to reduce this to one. I also need to learn to clean to shoulder properly. The man makers were tough, but still don’t hit the back I don’t think. I think that I’ll need to increase the weight; but feel like I should be a lot more stable through my core before I even attempt that sorta malarky!

Time to compare.

I’m having a crisis

I’m having a crisis…I believe I am actually getting fatter! How can this be? Ok, I know I eat like a garbage disposal; and a lot of it is crap…but most of the time I am my-body-is-a-temple-good. It’s making me feel shite, and like all the effort is completely getting me nowhere. Food Diary I believe to be the answer to this quandry!

Today, post work…I needed some stress relief – so I did a crossfit style workout that killed me…I had planned to do it anyway, the stress relief was a bonus.

20 mins, as many rounds as possible:
1 1/2 burpee
5 Jumping Pull Ups
10 Push ups (first 3 rounds – full, rest were on bench)
15 Air Squats
13 rounds completed in 20:16.

Was good, the burpee, although it didn’t feel like much, would have added time over the whole workout. Last time I did this thing I did 12 rounds, with less work and bench push ups the whole time. Improvement definately – just wish I was getting skinnier!

Results…?

Cardio done. I had no plan before I left the flat. Quick check of crossfit.com told me 4 rounds for time of 800m. I scaled down cause I thought that 4 x 800 was out of reach. I initially thought that 4 x 400 would suit just fine, but when I got to the gym it seemed too easy, so I did the following, for time.

4 x 500m,
10 push ups,
15 FB crunches
Total time: approx 29mins.

Runs were about 10.5kph, 1%. I had a 50m rest in the middle of the last two – near visit by uncle pukie – but punished myself by doing and extra 50 & 30m respectively. The pus were tough, but I did them and am still well impressed that I can now push out 10 full, consistently! I sit here, disappointed that I scaled down the workout – cause I should be able to do 800m. I should be able to do it easily. I’m still pleased that I didn’t go for the half-arsed version though – that’s one thing I should take from this! I thought during one of the last runs that I did, that I didn’t do ‘this shit’ cause it’s fecking hard – but then I rethought – I need to do that cause that’s what I need to improve most!

This morning, as I was getting out of the tub, I can see my SA a lot more now, when I stand in full stretch position. I was feeling really happy with that; but then now. After my workout I still feel fat – I feel as though I can’t see any improvement around my waist. I hate that I work so so hard, that I put 100% into my training sessions, but still very few tangible results, in terms of my waist/hip measurements. I will get GI Joe to measure me today, I will use that.

At the same time, as much as I feel that I’m getting nowhere, I look at me and what I would say to myself if I was a client. You aren’t consistent – you have two weeks off here and there. Your diet could be much much better – portion sizes are the main factor here. You need to drink more water. What else do I need to tell myself?! I fucking know what I am doing wrong, and what I am doing right.

Time to firm up the diet!
*******************************************
Decided I needed some more training, after work…just a short one…crossfit style!
21-13-6
Jumping Pull Ups
DB Thrusters (10kg)
1/2 Burpees
Total Time: 08:29.80

Worked hard, pushed through. I managed to finish in relatively good time…feel happy with the workout tonight, even though it was so short. I did the 1/2 burpees facing the mirror – my stomach is awful. I don’t know if I’ve ever been this fat, but I certainly hope not! I didn’t end up getting measured today as GI Joe skived off early. I still feel as though I’m seeing results through my upper body, from waist up and from my knees down – but absolutely nothing in between. What the fuck is going on??? I hate this! Just looked at the last time I did this style of workout. Near the same workout (PUs rather than thrusters and 20, 10, 5) and I did it faster. My time this session is probably a little higher, cause I did most of my first lot of pull ups before I started the stopwatch, but I added a minute to the time to compensate. My goal, for the moment is to do all of then, unbroken!

Intensity, Consistency, Persistence & Dedication