Pseudonym gets fit Vol.2

[pseudonym]

After many (many ... many!) moons hiatus I feel it's about time I jumped back on the fitness journal band wagon here at DF.com, so here it is... Pseudonym gets fit Vol 2!!

For anyone that's wondered, I've not been absent from the training side of the house, I'm now within 4-5kg of my goal bodyweight and edging ever closer to my overall fitness goals, I've just been otherwise occupied in the real world... don't panic though, I've not got myself married or responsible for any children (and this is the main thing eh?!)

I've recently hopped onto the crossfit (Welcome to CrossFit: Forging Elite Fitness) band wagon and train regularly with SwiftFit (crossfitbrisbane.com) here in sunny Brisvegas (not living in Seoul any more which ought to keep me a touch more sober I hope).

So without further adieu here is today's workout (and for all the talk it was not a crossfit session ... I'm also trying to improve my significant weakness in swimming so..)

SWIM
5x 100m freestyle c.1min rest between intervals - focus on reducing strokes per length (this means make big, powerful, strokes as infrequently as possible to cover each length - more power=longer stroke=good):

Not keeping accurate records just yet (focusing on making the distance without drowning) but definately over 50 SpL (Strokes per length - olympic pool).

So how's everyone been keeping?

Welcome back to Discuss Fitness journal land. I remember reading your posts when I was a relative newbie here. I do know that you have been lurking for some time. I am glad you have decided to resume a training journal.

I'll be stopping by and following your fitness travel.

[maverick]

Hey, I got married while you were gone! As agent smith would say "It is inevitable". Good to have you back!

[tim_mcf]

Ha! Another crossfitter, awesome.

Welcome back, I have been wondering how you have been.

[pseudonym]

Thanks for the warm welcome back guys! I was a bit anxious about delurking myself after so long away; it's nice to think I've not been completely forgotten

Pierini: I've been enjoying reading about your foray into the Oly lifts - I'm starting to learn the basics myself at the moment; I'm very keen share your experiences (I've got big troubles staying upright through my torso when squatting overhead).

Mav!!! you're married?!? congratulations mate! how long ago was this? I'm very happy for you.

Tim: To be honest it was reading your journal that initially got me curious about the whole Crossfit concept (I couldn't work out why you prefaced a lot of your workouts with a girls name and proceeded to abuse yourself so severely). I think I get it now (and I've grasped the concept of the WOD)

It's good to be back amongst like minded friends!

[CF-OC_gal]

Nice to see you giving crossfit a shot pseudo! I remember you back a few years ago posting in my journal. I guess CF is becoming a training mode for more than just a handful of us.

[pseudonym]

TUES 06 Nov 07

How many rounds in 20 mins of;
20 DoubleUnders
20 Thrusters (8kg Db)
10 Burpees
20 Situps
10 Pullups

2.5 (made it to 3 x situps of round 3)

I think a ****ty diet and exam time sleep patterns has caught up with me - it should have been hard but not as hard as it felt, I was ready to die after the first round.

And for anyone that is interested DoubleUnders are of the devil (though I got 6 in a row during this workout which I am quietly pleased with).

[pseudonym]

Wed 07 Nov 07

5K run with 5 x surge efforts (between 2-400m)

29.xx (no stop watch - just looked at the clock as I left the house and came back so timing is a bit rough).

Found myself having to walk for a while after each surge effort while the stars cleared from my vision - intense is a good word to describe a run like this.

Think I'll go easier during my surges next time to see if I can maintain a running pace all the way.

That's a respectable time for someone who may not have alot of running under their belt.

To run fast you have to train fast so surges are good. I prefer interval training of 8 rounds of 400m with 200m jogging recovery when training for 5k and 10k distances.

You are young so with a little training, you'll be able to shave big minutes off of your time.

Keep the pedal to the metal!

[minime]

hi pseudonym! always happy to see another person get on the crossfit bandwagon! i will be keeping an eye on your journal

[pseudonym]

Originally Posted by minime

hi pseudonym! always happy to see another person get on the crossfit bandwagon! i will be keeping an eye on your journal

Please do minime - I'm always open any critique and encouragement , nice 5 min Cindy BTW; and I know what you're saying about rowing - I'm tall and have almost disproportionately long levers (i.e. I ought to be a gun on the erg) but I SUCK!! it's a technique thing for sure.

Originally Posted by pierini

That's a respectable time for someone who may not have alot of running under their belt.

To run fast you have to train fast so surges are good. I prefer interval training of 8 rounds of 400m with 200m jogging recovery when training for 5k and 10k distances.

You are young so with a little training, you'll be able to shave big minutes off of your time.

Keep the pedal to the metal!

Thanks mate!

I use a 'black box' type system for my run session each week: 1-6 different runs and I roll a dice the night before to see which session I will be doing Wednesday morning (as opposed to pulling one out of a literal black box).

Sessions vary from 8x400m intervals to 12kms @ 7+mins per km (long and slow) and a few other misc variations (5-8K with surges amongst them).

I'm not focused on high performance running for the time being, just a session a week to keep my body at least a little bit used to running (and to keep my 2.4k time for work a bit respectable).

Maybe straight intervals every week is a better option?

Thanks for the input guys!

[gymgirl]

hey! another crossfitter! welcome back! great job on those double unders. they always get me. what kind of rope are you using, i've found that makes a huge difference!

keep up the great work!

[pseudonym]

Originally Posted by gymgirl

hey! another crossfitter! welcome back! great job on those double unders. they always get me. what kind of rope are you using, i've found that makes a huge difference!

keep up the great work!

Thanks for the look-in GymGirl!

Double unders are definitely not easy - especially when you're knackered half way through a WOD, but that's the fun of them I guess, easy to see progression .

The ropes we use at the gym are nothing fancy, just your plain old bit of white synthetic stuff (vinyl?) threaded between two coloured handles (red for short ones, blue for long ones - I use the blue ones and still cop it in the head more often than not ).

[pseudonym]

TUES 13 NOV

Inspired by Tim's post-surgery showing I decided to man up and hit the gym with the tail end of a cold ... I really don't think it had much effect to be honest, I'm just a wanzy when it comes to training and illness .

ME Day

Squat Power Cleans (5x40kg) x3
Weighted Dips (5xBW+5kg) x3
Row 500m effort 1:47.3

Technique was the definite limiting factor in my Squat Cleans, had trouble hitting the Rack position every time, found myself catching the bar at chest level (rather than getting right under it every time); got particularly gnarly as I got tired.

Dips were easy, will up the weight next time.

Row hurt like hell, I was seeing stars for a good few minutes afterwards; technique gets particularly sloppy when I go balls to the wall.

[minime]

what are squat power cleans? i thought it was one or the other? that is either a squat clean where you catch it low in an atg squat, or a power clean where you catch it higher with less knee bend.

Either way, good work on the cleans and dips. Also, your row time was good. What is your best time for the 500 out of interest?