Minime 2008 : Journey to Crossfit Excellence - Page 13

**minime** · 14-Mar-08, 09:27 AM

mike, I am going to try to commit myself to post run stretching! it is tough because when I get done I just want to go! But I also don't want to suffer from terrible knee pain so I must make an effort!

j2bryson : I could probably complete it right now for sure, though I would be laid up afterwards with terrible pain I am sure! also I would turn in a terrible time. I certainly am not looking to break any records, but I do want to come in at what would be considered a decent time considering that I am young and able bodied. I think your goal of sub-100minutes is a reasonable one, if I made it in ~105 (8 minute miles) I would probably be ok with that.

Tomorrow I am planning to do my first 'long run' if weather permits, we will see how my body feels after a 5 miler.

Thursday March 13th
Warmup CFWU, shoulder dislocates
strict pullups 3,3 strict chinups 4,3
shoulder press 45x5, back squat 45x10

Shoulder press
singles 55-6-65-70F-70

Back squat 5x5
95-105-115-125-125

10 minutes on an elliptical machine

Pullups/chinups feel like they are getting a bit easier, I was planning to do more reps but my shoulder has been nagging me somewhat. Also why I didn't attempt for a PR on shoulder press : I was going to try 72.5 but I made a 'business decision' to pack it in as I would have been risking injury I suspect. Time to rest my shoulder for a couple of days! Foam rolling helps it as does massage from Husband. It requires very painful massage (strong hands).

Squats felt so-so, I certainly struggled with that last set at 125 : I would not have made 5 reps at 135.

Elliptical trainer i did as I feel like I should get in better 'steady state' cardio shape and elliptical is low-impact. It actually was pretty tough! I used one of these Precor machines, with a crossramp setting of 10 and a resistance of 10. I managed to maintain a heart rate in the 160s for the most part, happy with that.

In general a so-so gym day, but it was 4 days in a row so I wasn't expecting much. Today is a rest day!

I believe my scale is on the blink. This morning I stepped on and it said 107, then i stepped off and on again and it said 113.5lbs! It may be time to invest in a new one. I weighed at the gym last night on their sliding scale (the big, old fashioned kind.. most accurate i assume?) and was 109 at night. So I will assume 107 as my morning weight.

Has anyone a recommendation for a reliable scale? I liked my old tanita with the bodyfat function, but that is $50 or more I think.

14-Mar-08, 10:41 AM

Hi minime, this is my omnibus post.

1) Congrats on staying focused on your 2008 fitness goals and the achievements you have thus far. Your training ethic is excellent.

2) Ditto what JMike said about post-running stretching. When I was running regularly, no matter how tired I was, I always found time to set on the floor/ground and go through a ritualistic stretching routine. Now that my running is light, I skip it.

3) There is some adaptation to the elliptical trainer and I thought it was extremely difficult the first couple of times I started using it. I like resistance and incline both at level 10 but I generally limit myself to a 5 minute period and ramp up the intensity. I agree that it is friendlier on the knees than running.

Have a great day!

**minime** · 14-Mar-08, 10:57 AM

Thank you pierini! I am happy with my goal accomplishments so far, and hope to have them all as a 'yes' before april is over!

Using fitday once more has opened my eyes to something : my fiber intake is through the roof! I am somewhat concerned about this as it seems I regularly consume 40+ grams of fiber per day! But i take no fiber supplements, everything I eat is just high in fiber it seems! Each serving of nuts/nut butter is 3g, then there is the fruits and vegetables also! Even the dark chocolate I eat has 5g of fiber per serving!

Does anybody else have excessive fiber consumption? i am wondering whether I should do something about it or just not worry.

14-Mar-08, 11:06 AM

If you are not crapping your pants then I wouldn't worry about it, although I do not know if there is a concern about excessive fiber consumption.

j2bryson · 14-Mar-08, 05:25 PM

lol, yea I've never heard of any problems with having too much fibre

I think 105 is a good goal to have, and definitely attainable.
as everyone is stressing, stretching is *extremely* important when you're training, so make sure you start making a routine of it and before you know it you won't even be thinking about it.

I tried to find my mileage for you but the excel file is corrupt. I'll see what I can do about it, but I recall that my training was along the lines of:
1 medium run, ~45min
1 long run, 1:30-2hrs
1 sprint session
1 strength session
1 recovery run(s)
ooooh, i just found the program that I followed...
http://www.marathon-training-program...marathons.html

I followed this exactly, and I was really happy with the results but I'm sure you could tailor your own plan. It has some good ideas though. I found that the speed/v02 sessions were a big help.
good luck with your long run this weekend!

**minime** · 17-Mar-08, 11:53 AM

pierini, i am not crapping in my pants! If that happens I will reasess my fiber intake

j2bryson, thanks for the tips! I think I will be taking a more 'vague' approach to it, take it as a 'sightseeing trip' i suppose! Maybe next time I will be more meticulous with my training. I am not sure I will be able to get the sub 100 minutes this time!

Friday March 14th Rest day. We went to the pub and I had two lite beers (burp)

Saturday March 15th Rest day. Erik and I went to a party with an 80s theme : it was good fun and our costumes were the best (i was madonna-esque with a blond wig, fishnets and fingerless gloves, he was a 'keytar' player with a mullet, suspenders and cut up shirt.. he looked like a cheesy wrestler!) I had 1.5 beers and way too many salty snacks... I was hungry and handn't eaten dinner, and the only food (besides chips & crackers) was stuff I wouldn't eat : scallops wrapped in bacon, cheesy salsa-y thing, and some kind of kielbasa. I also had a peice of ice cream cake (mediocre) and some chocolate covered strawberries. Overall a terrible day for food as we also went for brunch and I had chocolate chip pancakes! I am bad.

Sunday March 16th 'Long run' day. Erik and I headed out for a long run around the river. I kept up with his pace for the first 1 or 1.5 miles (approx 10minute mile pace) and then we parted and I took my own pace.
Total 5.8 miles completed in 51:07 (8:48/mile average)

The run felt good, the pace was manageable and I probably had another mile in me when I finished. I spent some time stretching afterward. I was surprised at how good the run felt, i enjoyed it.

I was very proud of erik : he completed 5.2 miles (i took a run round the block at the end) at about a 10 minute mile pace.

Diet yesterday was pretty bad too, I have been eating too many carbs the last few days!

**minime** · 17-Mar-08, 11:54 AM

I realised that next weeks long run is going to be screwed up.. we are planning to go snowboarding for the weekend! I guess I will have to do it monday night instead. I am going to find a route that is approximately 7 miles I think.

**minime** · 18-Mar-08, 09:06 AM

Monday March 17th
Warmup CFWUx1, strict pullups (3,2) Jump rope 5mins

Skills practice with Steve : false grip pullup on rings, hspu, kb swings

"Nate"
AMRAP in 20 minutes of:
2 muscle ups
4 handstand pushup
8 kettlebell swing 2 pood

I did 3 ring pullups and 3 ring dips for each muscle up, hspu were negatives, and I only used one pood for swings. Even with these mods I was crawling through it and I ended with either 6 or 7 rounds (lost count)

totally sucky workout I must say, I felt so weak and low in energy going in even. I tried a 1.5 pood kettlebell but it was way too heavy. That is too much of a transition, they need to make an in-between, like 20kg. Ring pullups are a lot harder than bar pullups.

I finished up with a high rep squat set

95x20

and some stretching/foam rolling

j2bryson · 18-Mar-08, 06:28 PM

I'm impressed with the HSPU... those babies are tough

Good work on planning ahead of time. That's key when you're training... for anything. :P

pseudonym · 18-Mar-08, 09:45 PM

Good work on Nate MM; Even subbed that WOD looks downright beastly!

I'm glad if ever it comes up at our gym I can play the 'dodgy shoulder' card and go for a brisk walk instead

.

Workouts are looking good lately and it's great to see the weather must be clearing enough for you to start running again!

**minime** · 19-Mar-08, 10:09 AM

thanks j2bryson, unfortunately my HSPU were negatives and even then not full ROM to floor on all of them (for some negatives I used an abmat) Seriously the HSPU is one thing that I suspect will elude me for a long time to come. Much like the muscle up.

pseudonym, yes the weather is clearing up (well today it is raining) and I am happy about getting back to running outside. It sure beats the treadmill for a longer run.

Tuesday March 18th
Warmup normal stuff, plus handstand/headstand practice

Deadlift Singles
135-155-165-175-185-195-200(f)-200(f)

"Micheal'
3 rounds for time of :
800m run
50 back extensions
50 situps

23:57

Comments So annoyed not to get that 200 on the DL! It is killing me! I was closer this week though, I actually moved it off the ground on both attempts. Next time I will have it hopefully. I did my Micheal runs in an 'interval' format, 400m at 10mph, 400 at 8mph as I needed some intervals this week for my marathon training. Micheal time 4 minutes slower than my PR so disappointing... i mean I didn't feel like i was moving THAT slow though deadlifts beforehand slowed down my back extensions.

I feel low on energy the last couple days, despite having adequate sleep and eating more than 2000 calories. And I just took a week off only one month ago so that can't be it.

kbryson7 · 19-Mar-08, 03:23 PM

i think everyone gets annoyed with that feeling when u just can't lift that one weight. but your DL's are great! I don't do singles but i'm still only at like 145! just don't get discouraged, that's the biggest hill u have to overcome. when i can't lift what I feel I should be that day I shake it off and give my body rest. as u go up in weight, maybe u need longer recoveries. i don't know, but just keep at er. i'll be cheerin u on that 200 mark!

**minime** · 19-Mar-08, 04:18 PM

thanks kate! I could probably have taken longer rests I guess, maybe next time

And my deadlift may seem good, but I'd love to have your squat numbers lol!

seraph · 19-Mar-08, 05:32 PM

Quote:

Originally Posted by minime

pseudonym, yes the weather is clearing up (well today it is raining) and I am happy about getting back to running outside. It sure beats the treadmill for a longer run.

i couldn't agree more!! good work on michael btw!

j2bryson · 19-Mar-08, 07:11 PM

you're all right on the money i think.

Sometimes I just have those days, even a week where I feel so weak and that I'm making no progress... but keep your chin up, get lots of rest and you'll break that 200 in no time.

btw, that Michael time still sounds quite fast to me!