Is Less Really More?

[CliffA74]

Last weekend was awful. I was on call at the hospital all weekend, and we were busy.
Sunday afternoon I became the patient when I got the worst headache I have ever had. (and I get a lot of headaches)
Nausea, vomiting, the whole bit.
Wound up the in ER, treated with Toradol, some anti-nausea shot and a whole bag of IV fluids. Unpleasant.

Could have been a migraine, the ER doc seems to think it was more of a severe tension headache. I think it was a combination.

Thus, it appears I am stressed out.
What to do?

Well, I can't quit my job. I like my job, this is just a rough month.
I also exercise as much as I can, trusting it will reduce stress.
And I try to sleep as much as I can, though staying asleep is something I'm not really good at.

Flipping through my workout journal, I'm tired during a good many of the workouts. Not putting in good efforts.

I think the physical stress of working out is adding to my overall stress level, sapping my strength and defeating the purpose.

So, I'm going to modify things.

Strength training 2-3 days a week. Running or "cardio" 2 days a week, may be on the same day.

My original goals had been training 4-5 days a week. And maybe I can do cycles of that level of work, but then backing off like I'm doing now.

I have the next 50 years to work the kinks out of my system.

[CliffA74]

Tuesday 8/12/08
My wife came up with this evil workout.
I. Cardio Intervals, 3 rounds

• Jog 5mph.....30s
• Jog 5.5mph..30s
• Run 6mph....30s
• Run 7mph....1min
• Run 8mph....30s
• Walk .........1min

Cool down 2min

II. Core work
Overhead Medicine Ball full range sit ups, incline bench for:
-Front x10
-Side to side bilateral ankle slappers x10
-Russian Twist x5

III. Butt whupping
3 rounds, little to no rest

• Burpees x10
• Straddle Plank, slow x10
• Straddle Plank, fast x10
• Single bent leg extensions on swiss ball x10 each leg

Also, a 5 minute warmup and a 10 minute cool down.

Good Stuff!!

[Lady C]

If that reduced workout is still too much, consider reducing it to one "GREAT" workout per week. I know many that have done 1-1/2 to 2 hr workouts, one day per week.

[CliffA74]

Thursday 8/14/08
Same feel as Tuesday's session

7 minute warmup and stretch

I. The Butt Whooping
3 rounds for time of:

• Wall ball shot/squats x10
• Sumo Deadlift High Pulls 95# x10
• Box Jumps x10
• Push Press 95# x7

Time: 13 min

II. Core work
Overhead Medicine Ball full range sit ups, incline bench for:

• Front x10
• Side to side bilateral ankle slappers x6
• Russian Twist x6

III. Cardio Intervals
15 minutes, three graduated peaks up to 8mph. Less defined than Tuesday, I started pretty gassed. Just did what I felt was good, and then pushed it now and then.


10 minute cool down and stretch.

Overall stats:
Total time: 55:59
Peak HR 180! (Occurred during strength section, not cardio)
Total calories: 895


I liked this one, maybe because of the lack of burpees...

[CliffA74]

Originally Posted by Lady C

If that reduced workout is still too much, consider reducing it to one "GREAT" workout per week. I know many that have done 1-1/2 to 2 hr workouts, one day per week.

Thanks, Lady C. I will try that.
One big workout a week, is that sliding into the realm of HIT?

Cliff, thanks for sharing your episode as it is very instructional for the rest of us. I think it is just a hiccup, probably not the first and definitely not the last.

With regard to strength training, I have discovered and enjoy the protocol of lots of sets of low reps (not more than 3) and often just a single rep. Those single rep sets do not need to be with maximum loads, maybe no higher than 80% but performed concentrating on perfect form and, in the case on non-Olympic lifts, they can be enhanced by performing them DVR-style.

I am also learning how be effective with very short-duration cardio as in under 10 minutes. My most recent discovery is 500m on the Concept II rower. I never realized how complete a 2 minute workout can be on that unit.

Keep the pedal to the metal!

[minime]

Hi Cliff, sorry to hear what happened to you. It sounds like a terrible experience.

Perhaps keeping the workouts shorter will work for you: after a while prolonged met-con work can be quite draining, especially if your sleep is not great.

[CF-OC_gal]

Try focusing on changing what you do outside of the gym and work. If you are wound up tight with stress then ask yourself just how much relaxation do you get.

My experience has been that not enough sleep, not enough time "not thinking" about my training and not letting other people guilt or manipulate me into giving control of my "down " time to their priorities, keeps me wound up tight to the point that my workouts and quality of life suffer.

(Screw the yoga and candles.) I was the last person to admit that a muscle massage therapy session would help but it did! That seems to be what athletes do.

[LiftGirl]

Hi Cliff

I am not familiar with tension headaches, but nausea and vomitting are more associated with migraines I think.

I have had migraine disorder for 17 years, so even if your episodes do not turn out to be migraine attacks, I can probably give you some suggestions for dealing with a chronic health condition. You said you get a lot of headaches, so that is why I'm in the chronic condition mindset. Your description is brief, but it sounds like it could be migraine disorder.

It will help you reduce your attacks if you keep a journal. Whenever you get an attack, you should write down everything you can. What you ate recently, lack of sleep, any possible trigger you should write down. After awhile, you will get to know your triggers. For example, mine are staying up late, eating late or skipping meals, and glare (I wear polarized sunglasses even on cloudy days). For some people, certain foods or odors can be triggers. Everyone's are different, though, so you should keep a journal to help you figure out yours.

Other things: I don't know if your job allows it, but a consistent bed time has really helped me, along with consistent meal times. I keep some Luna bars in the kitchen, and if I'm going to end up eating late, that will tide me over. If you get attacks frequently, or they are disruptive to your life, you may be a candidate for prophylactic (preventative) therapy. For many people, including myself, trigger avoidance and treatment of acute attacks is just not enough. You might want to discuss this with your doctor.

If there's anything you want to discuss privately off the board, feel free to PM me.

[CliffA74]

Thanks everyone for the input and concern.
For the record, I think it's migraines as well.
I have learned some of my triggers through the years. Looks like I need to re-evaluate and find some new ones.
Or a combo: (Lack of Sleep+X+Y)*stress=Migraine

Or maybe I'm just a wimp who can't take it.

Liftgirl, I'll chat with you a little later. Thanks.

Speaking of being a wimp:

Tuesday 08/19/08
Crossfit Total (or I felt like lifting heavy stuff for a change)
10 minute "jog" for warmup
Deadlift:

1. 165x1
2. 185x1
3. 205x1
4. 225x1
5. 245x1

Back Squat:

1. 165x1
2. 185x1
3. 195x1
4. 205x1

Shoulder Press:

1. 95x1
2. 115x1
3. 125x1
4. 150x1-DENIED.

Back up plan:

1. Handstand for 60 count

5 minute walk/jog for cool down.

I really enjoyed this workout. Felt energized at the end of it, not tired. Thanks, pierini, for the suggestion.
Would've had kept going another round on the deadlifts, but wanted to keep some energy in my tank for the squats. And I'm still finding my limits, don't want to push my creaky vertebra too far.
And I was kidding myself with trying 150# on the shoulder press.
But maybe next time.

Today is another rest day, since I'm on call again this weekend and am trying to conserve energy.

[LiftGirl]

Originally Posted by CliffA74

Thanks everyone for the input and concern.
For the record, I think it's migraines as well.
I have learned some of my triggers through the years. Looks like I need to re-evaluate and find some new ones.
Or a combo: (Lack of Sleep+X+Y)*stress=Migraine

Or maybe I'm just a wimp who can't take it.

Absolutely nothing about migraine disorder has anything to do with being "a wimp who can't take it." Migraine is real, it is incredibly disruptive to your life, and it's not just in your head.

The combo platter of triggers can definitely get you. It makes it even harder to figure out what your triggers actually are!

Great job Cliff but you took too big of a jump with your shoulder press attempts - 125 to 150 is huge in my department.

Here is a short and different workout for you to consider on days when you need some variety. I've posted this before. It is one of my favorite "feel good" workouts.

A single set hold for max effort of the following:

#1 = handstand hold (feet against the wall for me)

#2 = standard grip pullup hang hold (in the fully-extended hang position)

#3 = parallel squat wall sit

#4 = ab plank

#5 = and if you have time and access a superman extension on the GHD unit (arms fully extended like Superman).

[minime]

I agree, 25lb jump on shoulder press is too big!

For me, even a 5lb jump is huge.

[CliffA74]

Thanks everyone! Messages received.
I'll try that workout soon pierini.

These past two weeks have been quite busy with work, and then we had a houseful of company over the labor day weekend, including my parents who are still here and staying most of this week.

Thus, workouts have been hit and miss.

But when I have the time, I hit it hard.

Thursday 08/21/08
Aqua strength and cardio
My wife's water aerobics class. By adding DVR style tension on top of the tension from the water, it's a good workout.
And it's different, which is necessary from time to time.

-------------------------------------------
Friday 08/22/08
Porch workout
3 min warmup
I. 2 rounds of

• Porch Jumpx10 (from ground to the porch, >2 feet)
  
• DB Swing 35#x12
• DB DeadLift 65#x10 (2 DB's)
• Bench Dipx30

Intermission= Jumping Jacks 3m 30s (or the length of whatever song I was listening to)

II. 2 rounds of

• Overhead DB squats 35# x5 (2DB's)
• Pushup/DB Row/Crawl 25# x10
• King Squatx15/leg
• Full Range Situpx10
• Side Bridgex10

Finale= Jumping jacks 3:30

Stretch 5 mins

--------------------------------------
Tuesday 08/26/08
The Bear 5x5
5min warmup
95#x5
95#x5
95#x4
75#x5
70#x5
5 min stretch

Form was breaking down, so down in weight I went.
Short, yet brutal since it had to last all week. I loved it.

--------------------------------------
Monday 09/01/08
Porch workout, Labor day special
5 min warmup
I. 2 rounds of:

• Porch jumpsx15
• DB swings 35#x15
• One Legged Russian Ruble Squat x15/leg
• Bench Dipsx20
• Earthquake Planks 30 sec

II. Single round

• Decline Pushupsx20
• Twist and reach 25#x12 each side
• Leg throwdownx25
• Push the Car up the slightly inclined drivewayx1

We were short on time, my folks are staying with us. I probably will not be able to train till they leave. And that's OK. There's more to life than lifting heavy objects multiple times.

I'm also eating WAAAAY too much while they are here.
So next week I'll have to buckle down and eat clean.
But that's several large meals away...

-Cliff

[CliffA74]

My wife and I got up early yesterday morning, snuck out to the gym.

This workout is another concoction by my wife.

Wednesday 09/03/08
-Warm up: 5 minutes
-Sprint intervals: 15min
-2 rounds of:

• Decline bench partial range sit ups tossing med ball back and forth to partnerx15
• Pull upsx15
• Swiss ball glute raisex15
• Earthquake Plank 30 sec
• Burpees x 15

Felt good.

Unfortunately, started running a fever last night, felt awful, slept awful.
Better this morning. Taking today off from everything.