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.

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.

Back to Black

God, what a day. This morning I laid in. I just couldn’t face getting up. Feeling completely unmotivated, tired, sad, lonely – I’m not even sure what term to use to describe it. Was going to go train before work, but was talking to the ex about my issues. Anyway, I didn’t get there.

Work was ok. Torturous but ok. Ms G wasn’t there to entertain me – always makes the situation seem worse!

I eventually set my mind to things and trained tonight. After work.
300
Walking lunges
Jumping Pullups
Squats
Push ups
FB Crunches
DB Thrusters (10kg)
Reverse Crunches
DB Swings (10kg)
Squats
1/2 Burpee
Total time: 18:49:44

Was a really good workout – mighty impressed with my pushups. Managed to knock out 15 full before I broke them up, then 5 x bench & 7 full & 3 from knees, chest to ground. Obviously my upperbody strength is improving. Was absolutely fucked by the end of the session. Still stoked that I managed to get through it. My burpees were good, although not as good, I don’t think, as when I did the ladder a couple of weeks ago. Will be interested to compare to when I last did a 300. I think it might be a better time, considering I was doing full push ups and used significantly heavier weight on all weighted exercises. I think ! might have had push press in there, so perhaps 1 less shoulder exercise, subed by squats.

Obviously my strength is improving. The week off certainly didn’t help my waist-size situation. Blerk. My boardies are tighter than I remember. A combination of no training, eating shite and too much alcohol I would say. Here I am, sat reflecting on the eating/alcohol consumption that has cost me any progress that I have made…with a vodka + oj. I am a fucking idiot at times. Although I am tired, and plan to hit the hay as soon as I’m done analysing my performance/committment.

I don’t think it’s my committment that’s the issue with me never achieving success…it’s about consistency. I realise that consistency isn’t easy, living the life I do, but I’ve got to be able to do better than this. My consistency in training, in my eating, when I had it right, even for a while, ie. Middlemount, I lost weight – stacks of bloody weight. Perhaps it was the variety that kept me coming back for more. Shite. I can reflect as much as I like, but it doesn’t make one scrap of difference unless I fucking do something about it. I feel like a lazy fucker at the moment. And it shows. I think I might turn over a new leaf. No TV this week. To bed when I am done with my shite, up when I wake up (and relatively early), play golf, gym, train like the deamons are chasing me and live a clean life. Good…I have a plan. Now stick to the fucker! Why am I swearing so much?

Salmon & Salad

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

300

I feel tired this morning. I don’t have a plan to train…I don’t want a plan to train – I’m just sitting here, reading crossfit associated websites trying to summon the motivation from somewhere! Found a routine – perhaps a Dirty 30. 30 reps of Squats, Jumping pull ups, Walking lunges, Push ups, MB thrusters, FB Crunches, DB Swings, Frog Kicks, DB Push press, 1/2 burpees – for time. 300 reps in total. Name changed to 300! Good. This is my point – the point that I need to kick in to get through.

On with the day!

Just finished…smashed! Again there were issues with my HRM, but I’ve now got the ipod placement down so it won’t annoy the fuck out of me while I’m working out.

300

Jump pull ups

Squats (2 sets, due to HRM fuck up)

Walking Lunges

Push Ups (bar, lvl 10)

MB Thrusters

FB Crunches

DB Swings (6)

Frog Kicks (20 – quad fatigue), reverse crunches (20 – punishment)

DB Push press (15 x 5, 15 x 4)

1/2 Burpees

5 min hill walk (4.5 – 6.5%, 5.7kph)

Total time: 17:23.66

00:34:29

372 Cal; 25% Fat

MHR: 191 bpm; 97%

AHR: 173 bpm; 88%

Zones: H: 13:20; M: 08:42; L: 01:47

God it hurt. I broke everything up, bar the walking lunges – they still killed me though; FB crunches were probably the easiest; but by the end of 30 I knew I was doing something. Blue lips a lot through the workout. Fucking Sports Coach came along and was talking to me half way through. Would it be overly harsh to tell him to fuck off? I think I’m going to have to have words about that…it wasn’t even anything important – just that someone had cancelled – couldn’t that have waited rather than making me expend valuable energy on listening to him while killing myself.

Really put in, 100% this session – the 1/2 burpess absolutely killed me…broke them up seriously; but got to 10 before I started. End ones were much better form wise, big thrusts, feet together, really pushing through on the jump. Buckets and buckets of sweat pouring out of me, coming from every pore in my body I think. Something I can improve on though, is the push ups (always) and not dropping weight half way through the set. Choose it, stick with it and tough it out. I think I could have done more for the DB swings. I honestly didn’t know how much I could do as I haven’t done them before – they’re tough, but going to be a very welcome addition to my workout – can’t wait to progress with that one!

100 words of Fitness

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”

- Coach Greg Glassman, founder (with Lauren Glassman) of CrossFit