24 Minutes of Hell

Yesterday I did my first official Crossfit workout at Distinct Crossfit. It was a cool rainy afternoon. The coolness was great, the humidity not so much. I listened to some rock music at high volume in my truck on the way to get pumped up. I got there so early prior to the 1715 class that I sat in the parking lot for a while and watched about half of the original Nasty Girls video, which was the first Crossfit video I remember seeing online. I got there early to sign any required papers.

Even with that I was still way early! I spent about 15-20 minutes warming up before the WOD started.

Intu-Flow Warm Up and extra shoulder and hip work: 16 minutes.

The WOD

Start up
1 min of each 30s per side on stretches
Couch stretch
Hamstring stretch
Hip opener

W.O.D
3 rds
40/20
Agility ladder
Ball jax
Rope slams
Box hop overs
Ball slams
Tire sledge
Cone runs/shuttle
Farmers carry

Rotate stations. Cycle through 3 times.

Finisher
Stretch and roll

Prasara Yoga Cool Down: 16 minutes

I'll leave it to the reader to look up the exercises in the WOD. We did three rounds of the eight exercises. We performed each exercise for 40 seconds and rested 20 seconds during which we moved to the next station. This doesn't look to hard but trust me it is. Midway through the second round I felt on the verge of throwing up. Luckily I recognized it and throttled back and kept myself just under that vomit level of intensity. This probably had more to do with my general lack of conditioning than anything else.

And guess what? The box owner and head trainer said that this was a "recovery-type" workout! Man, a full bore high intensity and/or heavy weight workout will be MURDER! Anyway, I did my normal Prasara Yoga cool down after it was done. I felt energized once it was all over and I had downed a good quantity of water.

Once I got home and had a shower the tiredness hit me. I wanted to just sleep but I had to go pick up my youngest son from TKD class. After that I had dinner and headed to the quiet living room for a nap before getting up to perform server maintenance starting at midnight for my job. I'm now in the middle of updating firmware on two HP Blades prior to upgrading VMware ESXi to 5.1U2 on those same two blades.

Basics Take Three Week One Day Two

Two workouts as planned. But I'm about to shake things up. Stay tuned!

Intu-Flow Warm Up & Extra Shoulder Mobility: 13:00

PLAN:

5 rounds with 120 seconds rest between rounds.

Assisted Chin-Ups 3, 5, 4, 1 (Negative), 1 (Max Hang/Negative)
Push-Ups 3, 4, 2, 3, max (at least 4)
Air Squats 5, 5, 3, 5, max (at least 5)

ACTUAL:

5 rounds with 120 seconds rest between rounds.

Assisted Chin-Ups 3, 5, 4, 1 (Negative), 1 (Max Hang/Negative)
Push-Ups 3, 5, 2, 3, 9
Air Squats 5, 5, 3, 5, 14

Time: 11:45

ABS:
Myotatic Crunch 1 x 10
Cat Vomit Exercise 1 x 10

Total Time: 19:15

Prasara Yoga cool down: 15:20

Good workout. Not very much volume but at least I was moving right? I'm going to shelve this routine for a while and start working out at Distinct Crossfit on Thursday. Wish me luck!

A Week of Vacation and ...

A week of vacation and a week back at work. Nearly three weeks without working out, in fact 18 days. How does this happen?

On another note, I really want to do CrossFit but my body feels so fragile. Just walking around NYC for hours often had my hip and low back aching. Anyway, back to week 1 day 1 of my Chin-ups, Push-ups and Squats program.

Intu-Flow Warm Up Plus Extra Shoulder Mobility: 11.5 Minutes

PLAN

Assisted Chin Ups 5 x 3, 4, 3, 1 negative, 1 max hang & negative
Push Ups 5 x 2, 3, 2, 2, max (at least 3)
Squats 5 x 3, 4, 3, 3, max (at least 5)

ACTUAL

Assisted Chin Ups 5 x 3, 4, 3, 1, 1
Push Ups 5 x 2, 3, 2, 2, 7
Squats 5 x 3, 4, 3, 3, 10

Time 12:35

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time:

Prasara Yoga cool down: 15:00

So, I got it in. Since I went almost three weeks w/o a workout I dropped back to week one level one day one of my program again. I've got to stop doing this. All in all a good workout.

I took two minutes rest between rounds of chin-ups, push-ups and squats. I took two minutes between the last round and the ab exercises and two minutes between ab exercises. It's hard to get warmed up with such low reps on push-ups and squats. I focused on form. Got a nice arm pump from chin-ups and push-ups.

Tomorrow I'll do some walking and Intu-flow. I'll try to make sure I get up and move regularly at work, too.

Back to Basics Week Three Day Two

Starting week three of my back to basics routine.

Intu-Flow Warm Up:

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 6, 5 (Australian), 6, 5 (Australian), 1 (Max Hang/Negative)
Push-Ups 10, 12, 8, 8, max (at least 12)
Air Squats 13, 16, 11, 11, max (at least 16)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 6, 5 (AUS), 6, 5 (AUS), 1 (Max Hang/Negative)
Push-Ups 10, 12, 8, 8, 12
Air Squats 13,16, 11, 11, 16

Time: 17:00

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 26:12

Prasara Yoga cool down: 15:00

Again, I goofed off for a long time after I got home from work. Also, I got home late from work. But now that I'm done I feel great.

Twenty-three reps of chin-ups versus twenty-one last time. Did a little better on my max-hang/negative rep. In my prior workout I did a total of 45 push-ups with a max set of 9 reps. Today I did 50 total push-ups with a max set of 12. Actually, I only got 8 full, regular push-ups then I cranked out 4 more reps on my knees. The increased volume in the first four rounds really wiped me out for the max set.

I had similar results on the air squats. Last time I had 62 reps leading up to a max set of 13 reps for a total of 60 reps. Today I had 51 reps leading up to a max set of 16 reps and a total of 67 reps. I may have been able to do a few more better figured discretion was the better part of valor.

Forgot to do my extra shoulder mobility movements prior to my Intu-flow warm ups. REst between rounds was two minutes. I kinda lost track of time between the last round of calisthenics and the ab work. May have been 3 minutes. I also think my rest between one of the main rounds was a little longer than normal, too.

Big calorie burn, 724 calories! I also did one round of Neila Rey's Unplugged Workout at the office today.

Back to Basics Week Three Day One

Starting week three of my back to basics routine.

Intu-Flow Warm Up:

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 6, 4 (Australian), 5, 5 (Australian), 1 (Max Hang/Negative)
Push-Ups 10, 12, 7, 7, max (at least 9)
Air Squats 13, 16, 10, 10, max (at least 13)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 6, 4 (AUS),5, 5 (AUS), 1 (Max Hang/Negative)
Push-Ups 10, 12, 7, 7, 9
Air Squats 13,16, 10, 10, 13

Time: 13:30

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 24:00

Prasara Yoga cool down: 15:00

It took me a long time to get started on this workout, but I got it in. Feeling stronger on the assisted chin-ups and Australian pull-ups. The air squats really had me sucking wind. Actually I was huffing and puffing after each set of push-ups which only increased by the time I finished the squats.

Last time I did 21 total reps of chin/pull-ups same as this time but with different rep pattern. In my prior workout I did a total of 34 push-ups with a max set of 12 reps. Today I did 45 total push-ups with a max set of 9 and I barely got those 9 reps. I did 9 more reps total leading up to that max set so the fewer reps are expected.

I had similar results on the air squats. Last time I had 42 reps leading up to a max set of 18 reps for a total of 60 reps. Today I had 49 reps leading up to a max set of 13 reps and a total of 62 reps. Not as much of an increase in the total but I was really sucking wind. Need better cardiovascular fitness, but it is coming.

I've forgotten to note that I've been doing extra shoulder mobility movements prior to my Intu-flow warm ups. The prasara cool down makes me feel relaxed and energized after the high intensity calisthenics. BTW, I was able to keep my rest between rounds to 90 seconds for the first two rounds but had to bump it up to 2 minutes between rounds for the final 3 rounds. I also took 2 minutes before, between and after the ab exercises.

Basics Workout Take 2 Week 2 Day 3

Finishing up week two of my back to basics routine.

Intu-Flow Warm Up: 8:15

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 5 (Australian), 6, 5 (Australian), 1 (Max Hang/Negative)
Push-Ups 5, 7, 5, 5, max (at least 8)
Air Squats 7, 11, 7, 7, max (at least 11)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 5 (AUS), 6, 5 (AUS), 1 (Max Hang/Negative)
Push-Ups 5, 7, 5, 5, 12
Air Squats 7,11, 7, 7, 18

Time: 13:48

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 20:50

Prasara Yoga cool down: 15:00

I focused on assisting myself as little as possible on the chin-ups. Worked my back and arms thoroughly. I also feel like I'm doing a little better on the max hang/negative chin up in the last set. I did take a couple of breaths after 10 reps of my max set of push-ups, then cranked out two more for a total of 12 which is more than last time. I also took some extra breaths a couple of times during my max set of squats and got two more than last time, 18 reps. I slowed down on the myotatic crunches but still need to hold a little longer at the top. CVEs just make my whole freaking ab region tight! I'm really happy with my progress and my shoulder is doing pretty good.

Basics Workout Take 2 Week 2 Day 2

Sticking to my simple formula. Joint mobility, calisthenics, and yoga.

Intu-Flow Warm Up: 8:15

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 3, 5 (Australian), 3, 4 (Australian), 1 (Max Hang/Negative)
Push-Ups 5, 6, 4, 4, max (at least 7)
Air Squats 6, 8, 5, 5, max (at least 10)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 3, 5 (AUS), 3, 4 (AUS), 1 (Max Hang/Negative)
Push-Ups 5, 6, 4, 4, 10
Air Squats 6, 8, 5, 5, 16

Time: 13:08

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 21:00

Prasara Yoga cool down: 15:30

Another good workout. I'm proud of myself for getting it in even though I got home from work late. I've got to keep focusing on assisting myself as little as possible on the chin-ups. Also, keep slowing down on the myotatic crunches and hold a little longer at the top. Squats and push-ups are coming along fine. The brief, 90 second, rest between rounds really had me huffing and puffing even with the relatively low volume of reps. Worked up a good sweat.

Basics Workout Take 2 Week 2 Day 1

Sticking to my simple formula. Joint mobility, calisthenics, and yoga.

Intu-Flow Warm Up: 8:00

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 2 (Australian), 5, 3 (Australian), 1 (Max Hang/Negative)
Push-Ups 4, 6, 4, 4, max (at least 6)
Air Squats 6, 8, 5, 5, max (at least 8)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 2 (AUS), 5, 3 (AUS), 1 (Max Hang/Negative)
Push-Ups 4, 6, 5, 4, 9
Air Squats 6, 8, 5, 5, 14

Time: 13:05

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 20:40

Prasara Yoga cool down: 15:00

I was working myself into a mental funk for reason I won't go into here prior to my workout. This workout helped me feel better both mentally and physically. Movement really is medicine. Additionally my shoulder does not hurt. It's a little uncomfortable but icing it should suffice.

I need to start adding in some cardio work and/or intervals to accelerate fat loss and for general aerobic fitness.

Did the Wrong Workout Last Time

I did the wrong workout last time. Well, I did the wrong pull-up section, I did day one of week 2 of the 7 Weeks to 50  Pull-Ups routine. No worries, I'll do the correct section today.

Intu-Flow Warm Up: 8:00

PLAN:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 5, 5, 1 (Negative), 1 (Max Hang/Negative)
Push-Ups 4, 5, 4, 4, max (at least 5)
Air Squats 5, 6, 5, 5, max (at least 7)

ACTUAL:

5 rounds with 90 seconds rest between rounds.

Assisted Chin-Ups 4, 5, 5, 1 (Negative), 1 (Max Hang/Negative)
Push-Ups 4, 5, 4, 4, 7
Air Squats 5, 6, 5, 5, 12

Time: 12:19

ABS:

1. Myotatic Crunch 1 x 10
2. Cat Vomit Exercise 1 x 10

Total Time: 19:00

Prasara Yoga cool down: 16:00

Good workout. I need to make sure I'm not assisting myself too much on the chin-ups. Push-ups felt good even though my elbows are a bit creaky. My shoulder didn't bother me, but I'm icing it anyway. The squats were pretty easy.

I did 3 more reps on the crunches but I need to slow down more and hold a bit longer at the top. CVE's really have my whole abdominal region feeling tight. And to think I almost talked myself into postponing my workout until the morning. I'm glad I didn't.

Basics Workout a Day Late

I'm off from my planned every other day workouts by one day and I just started again! I got up too late Monday morning to workout before work. Then I worked late and got home just in time to take my son to his TKD class. Got to to better!

Intu-Flow Warm Up: 8:20 Minutes

PLAN

Assisted Chin Ups 5 x  4,  2 (Australian), 5, 3 (Australian), 1 max hang/negative
Push Ups 5 x 3, 4, 2, 3, max (at least 4)
Air Squats 5 x 5, 5, 3, 5, max (at least 5)

ACTUAL

Assisted Chin Ups 5 x 4, 2 (Australian), 5, 3 (Australian), 1
Push Ups 5 x 3, 4, 2, 3, 6
Air Squats 5 x 5, 5, 3, 5, 10

Time: 14:20

ABS

1. Myotatic Crunch 1 x 7
2. Cat Vomit Exercise 1 x 10

Total Time: 21:30

Prasara Yoga cool down: 15:00

I feel good about this workout. Didn't push too hard. My right shoulder doesn't hurt, it's just a little uncomfortable. So, I'm icing it down with my Elasto-Gel Shoulder Sleeve to try and keep it calmed down. I'm not happy with my chin ups but they will come. My hip has been bothering me but there is no icing it! I'm concentrating on good form in all my exercises. That should help with all my nagging injuries.

Long Shoulder Soreness Layoff

I haven't worked out regularly in nearly two months. Not only did I start a new job as noted in my last workout post, but I've been bothered by a nagging right shoulder injury. I've intentionally laid off upper body work in order to let my shoulder "cool off." I should have kept on doing lower body work, walking or running or something. Alas, I did not. Oh, I also adjusted the height of my chair at work and that seems to have helped the shoulder, too, as my right hand is my mouse hand.

Intu-Flow Warm Up: 9 Minutes

PLAN

Assisted Chin Ups 5 x 3, 4, 3, 1 negative, 1 max hang & negative
Push Ups 5 x 2, 3, 2, 2, max (at least 3)
Squats 5 x 3, 4, 3, 3, max (at least 5)

ACTUAL

Assisted Chin Ups 5 x 3, 4, 3, 1, 1
Push Ups 5 x 2, 3, 2, 2, 5
Squats 5 x 3, 4, 3, 3, 7

Time 11:47

Prasara Yoga cool down: 15:00

I forgot to do my Six Minute Abs routine. But that was actually a good thing because by the time I finished I barely had time to shower and get dressed for our day trip to Atlanta.

I started this post on Saturday 31 May 2014 but didn't finish it. In the interim I did have soreness in right shoulder. Amazingly yesterday, Sunday 1 June 2014, my thighs were a bit sore despite the extremely low volume of work. The same is true for my back. I'm still a little sore today but I won't let that stop me from getting my scaled down workout in today. And I won't forget my ab work!