Strength down, Engine up. Happy for Now.

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Update

Sweating and heaving my way through the 3rd round of 800m Run + 21 x Power Cleans (@60kg) yesterday, it struck me that my barbell cycling and basic strength has taken a bit of a dip recently. Entirely expected, this is due to the increased attention that I’ve placed on training for the Swim/Run event coming up and the associated decrease in time therefore spent in CF Watford. I had initially worked it so that I’d still be getting enough CrossFit time in but work has a habit of rudely getting in the way of my personal life and so I had to make the decision to focus on one thing at a time!

Of course, it was also notable that my third 800m run was almost as fast as the first! So, what I lose in one area, I gain in another; let’s face it, barbell work is a lot more fun than running though so once this event is over, while I’ll keep up the open water swimming, it’s back to the box for strength!!

Open Water Swimming

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Having tried 3 lakes recently, I’ve settled on one that I didn’t even know existed until last week. Merchant Taylors School, Northwood, has a beautiful lake that is open to swimmers every Wednesday evening during the warmer months. At £6 per session, the 750m loop is a little puddle of heavenly joy. The school provides ample parking and  wonderful changing facilities to the managerial ‘club’ from Hercules Events. What I would say though is that while the chalkboard might read, “20C” as the temp, this is only true for the shallower areas of the lake! There are certainly some cooler spots that unexpectedly leap on you as you splash your way around the circuit 😀 I completed 2 laps (1.5km) this evening in 33 mins. The limitations of my Garmin were evident though – it is absolutely ninja at calculating pool swims but ropey outdoors; I did know this to be the case before it was purchased. That said, it could have been the app I was using – next week I’ll use the stock triathlon app that comes with it.

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Running

I didn’t manage to get out on a long distance run last week. 7 miles the week before as far as I’ve succeeded in so far. Keeping at around 7min 30sec per mile, I am quietly confident about the event overall. I’ve not yet practiced transitioning from swim to run but liberal application of Shea Body Butter should make the job easier! 😀 😀

CrossFit

In amongst the endurance work, I have been enjoying 3-4 sessions of CrossFit per week, including garage sessions too:

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I had intense Glute DOMS from Rear Rack Reverse Lunges (90kg) 2 days prior. I’d have hoped for at least a minute faster than this but to be honest, I was happy to get through it alive 😀

Nutrition

  • Carbs: 35%
  • Fats: 30%
  • Protein: 35%

Total KCal: 2300 + exercise deficit

This continues to be my plan, but with a recent tweak. While I set my total at 2300KCal based on bodyweight and requirement to get a little bigger and a little stronger, I didn’t take in to account KCal expended during exercise. This has resulted in my weight remaining pretty stable at 82kg. Since receiving my beautiful Garmin Vivoactive HR for my recent birthday, coupled with the heart rate strap, I have begun tracking my expenditure a bit more. Now, this is fraught with error, I get that – in order to not blow my good work prior to Summer hols, I am taking that watch’s assessment and reducing it by 10-15% before adding the total to my daily intake requirements. I shall continue to monitor body composition over the next month or so to note changes.

 

So, there’s the update for now. Once things calm down a bit with work and training, I’ll pick up the blog a bit more. Until then, have a peaceful and safe evening, wherever you are. x

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Enjoying the Journey, Strength, Open Water Swimming, Recovery

If you compare yourself with others, you may become vain and bitter,

for always there will be greater and lesser persons than yourself,

Enjoy your achievements as well as your plans.

The intense beauty of Istanbul is all well and good but it did smash through my workout plans for last week. There was little strength training beforehand and none out there at all although I did manage 7 miles on a Treadmill and a WOD that I’d programmed for long haul flights.

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Unfortunately, the run was in minimalist shoes…cue getting up for my flight the next day and collapsing in a fit of one-legged agony at 0430, my left calf as solid as the marble on the mosque roof on the other side of the dawn-bathed Bosphorus. It wasn’t exactly funny at the time but imagine the inevitable pain that comes another 24 hours later! Saturday morning, trying to get down the stairs to the Action Princesses was hysterical. Trying to get a cup of tea up to the Chief Warrior Princess was even funnier! It turns out that walking backwards up stairs isn’t very clever either (unless you like Early Grey covered carpets).

I want to highlight my last post. Before heading out to the continental bridge between Europe and Asia last week, I got a new Clean PR baby! 103.5kg! I kind of brushed over it in my last musings, covering the Level 2 CrossFit Trainer course instead. But hell, I got my first major PR in AGES! Boom and, indeed, SMASH! I put it down to the strength programme, CF Watford’s programming, good nutrition and adequate recovery.

Having a goal is really keeping me motivated at the moment. More than that though, I’m enjoying the process. I’ll be honest, I do enjoy weighing and tracking my food. I love seeing my power output in workouts and I’m pushed to keep writing this blog in the vain hope that someone might read it 😉

Anyway, back in to it today with Day 24 of the AMRAP Plus One Strength Programme and my first proper Open Water Swim training.

Strength

  • Cleans 5 x 1 @ 75% – 77.5kg
  • Cleans 5 x 1 @ 80% – 82.5kg
  • Cleans 5 x 1 @ 85% – 87.5kg
  • Clean Pulls 3 x 3 @ 90% – 92.5kg
  • Halting Clean Deadlift (3 x Knee), Finish (x1), Floating Clean Deadlift (x1) @ 87.5kg

I didn’t warm up completely this morning and felt it in the catch, in the lumbar. It took me all day to unknot it. However, each rep was strong. I’m enjoying this programme.

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Swim

1km Open Water @ Denham Water Ski

Time: approx 24 mins.

Nothing fancy, a chance to try on the new DHB wetsuit (which I love) and get in to the cold water (11C). I plodded around (is there a ‘slow swimming’ verb?) and made my way out in good order. Of course, what noone tells you (unless you actually read triathlon websites! – Ed) is that trying to walk after a 1km swim is REALLY funny! 😀 How I’m expected to run 15km, I’ll never know. Still there’s about 5 weeks until the event – plenty of time 😀 😀

Nutrition

  • Pre-Strength – Banana
  • Breakfast – Porridge, Whey Protein, Milk
  • Snack – Brazil Nuts and Cherries
  • Lunch – Turkey Burgers, 2 x Eggs
  • Snack – Seed Mix
  • Dinner – 2 x Organic Bramley Apple Pork Sausages, tonnes of carrots, broccoli and parsnips.
  • Post-Swim – Whey Protein & Milk, Chicken, Rice, Egg

Total Carbs: 202g (808 KCal)

Total Protein: 211g (844 KCal)

Total Fat: 73g (657KCal)

Sometimes, you just have to get the work done. Just Do it. But prepare for the Zombie.

Fitness.

Because one day the Zombies will come.

zombieA full CrossFit session in the AM, inc. strength and a MetCon, the AMRAP Plus One Strength session in the evening, and then duathlon training. That was my yesterday. My morning today? Zombie. Coffee. Oats. Zombie.

After taking a day off last week mainly through laziness, and with weekends sacrosanct, I played catch-up yesterday, determined to get CF, Strength and the Running & Swimming in there too. I have 2 events on this week which take up space in my calendar where I’d otherwise be improving myself – that said, one of them is at a Steak restaurant so….you know….that might work too 😀

Yesterday AM @ CF Watford

3 x 3 Front Squats – 60/80/100kg. I intentionally kept it light, knowing I had more to come that day.

  • 20 Dumbbell Snatches
  • 30 Toes To Bar
  • 40 Box Jump Overs @ 24″
  • 800m Run
  • 40 Box Jump Overs
  • 30 Toes To Bar
  • 20 DB SnatchesCFW

Time: 14:56 Rx. This was supposed to be a partner WOD of double the reps but I was the odd man out; I still did the 800m Run though. It seems that it was a pretty fast time by comparison. Only the Toes to Bar were broken, everything else was done in a oner.

amrapplusoneEvening AMRAP Plus One Strength, Duathlon Training

  • Power Clean 2×3 @ 70%, 3×3 @ 75% – 62.5kg and 67.5kg
  • Power Jerk 2 x 3 @ 70%, 3 x 3 @ 75% – 62.5kg and 67.5kg
  • Straight Leg Deadlift 3×5 – 67.5kg

All light; I am forcing myself to trust in this programme, despite it having some pretty light stuff in there. I might usually be hammering myself at 85%+ otherwise. However, perhaps the light load was perfectly timed, given that I then had:

  • 2.4km Run
  • 1km Swim (Pool)
  • 2.4km Run

This is a slightly awkward one because I have to run with a rucksack to carry swim gear, water, ID card, wallet, phone, etc. The run was therefore never going to be fast, and it wasn’t. The swim was my first taste of what

being within a pack will be like – the pool was full, the lanes narrow and there were very different standards trying to train. It made it all extremely difficult to keep any pace or cadence but worthwhile as I ploughed through the 40 lengths. After that, a jog 2.4km back to camp, trying hard to will my body to move a little faster with each stride but feeling like I was pulling against a thousand invisible hands dragging me backwards.

And then Bed.

I find myself in front of the computer now, at 0640, having attempted to head over to the gym for my Strength session but having returned; feeling like a Zombie, hands and legs a little sore, fingers wrapped around my Ospreys RFC coffee mug. There was no way I was getting anything meaningful done this morning. I took a quick look at the CF Watford session tonight and realised that I can fit the two together rather neatly and so can sit here, eat my oats and start the day more sedately.
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Fatigue in the Legs, Energy in the Mind

Laziness is Nothing More than the Habit of Resting before you get Tired

– Jules Renard

Having added endurance swimming and running training to my programme, and incorporating the AMRAP Plus One Strength programme, these legs are tired. I don’t mind admitting it but this morning’s WOD was a labour. At only 10 mins long, I had expected to motor through it but the Burpees slowed me right down; there was just nothing in the tank. I really did will myself on too; I pushed myself hard but it just felt sluggish. I have to expect this and get enough food and rest onboard to compensate. In the mind, I am extremely motivated right now. I’m enthused by the challenge coming up in June and can’t wait to get the wetsuit on and in to open water. As long as I can maintain this mental energy then I’ll find the means to overcome the physical fatigue.

AM CrossFit Watford Coaching

Strength

3 x 5 Cleans w/ 3 x 3 Clean Pull supersets.

With a class of 13, I wasn’t able to fit this in and I don’t mind. There were some more newbies in and I was keen to get them moving properly; besides, I have my strength programme going on anyway. A big shout out to xxxx and xxxx for top efforts this morning.

MetCon

10min AMRAP

  • 10 x Toes to Bar
  • 10 x Power Clean @ 60kg
  • 10 x Bar over Burpees

To get some energy going so early in the morning, I split the class in to 2 even groups and had them cheering each other on. With only a 10 min WOD, this was simple and it really worked too; 6am sessions are not normally known for the same levels of overt enthusiasm that you see from the 1830 crowd. It tends to be more of an ‘inner strength’ kind of period. This morning as really good though and as a coach it was excellent to be a part of. As I mentioned above, my own experience of this was not the best, despite my own willingness. In total, 5 rounds and 2 Toes to Bar. The burpees, while unbroken, slowed me down. The Toes to Bar were unbroken for rounds 1-4, with just a break at number 7 for round 5. The Power Cleans were very tough, I won’t lie. I got through the first round unbroken but after that it was 6+4, and then 5+3+2 for the remainder.

PM Running & Swimming

Last week’s 5 Mile Run (38 mins 30 secs) was pleasing and I know I’m in a good place. With a 1km Swim on Sunday in 21:45, I feel in a secure place.

So, tonight, I was going to do a 2.4km Run, 1km Swim and 2.4km Run. But having realised that my trunks and goggles are 235 miles away at home, I have taken it as a sign and am putting my feet up!

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Easter Week Training. Open Water Swimming, Long Distance Running. And Weights :D

Easter Week Update

Swimming

What a beautiful scene. Tranquil harbour, blue haze, warm sun.

Utterly ball-freezing British water.

Yes, at only 10.4C, I don’t mind admitting that I was nervous before diving in and shocked to the core once in. It took almost all my reserve to pretend it was fine, look cool, and swim off. For my first open water practice of the season, I’d hoped for 600m but in just a 3mm Shortie I made it a mere 400m before deciding that the shivering was hampering and semblance of style I may have begun with. Besides which, I quickly realised why swimming wetsuits are designed the way they are; attempting front crawl in a suit made for body-boarding / messing about in the surf is really tough, especially in the shoulders. I can’t wait for my new DHB swimming wetsuit to arrive today! Longer distance this weekend. 


Running

In training for the South Milton Sands Swim/Trail Run, I’ve also started pushing my running figures up too. Yesterday saw 5 miles in 38:45, the furthest and fastest I’ve run in a very long time. Indeed, according to Beyond the Whiteboard, it’s a pretty good time for a CrossFitter. I don’t mind admitting that I’m going to aim for faster than that, with an average pace of 7:30 per mile by the time of the race. I think that this will allow me to keep under 8:00 per mile after a 1km Sea Swim. I hope. Maybe.


Strength

And, not to rest on the simple monostructural events, I’ve been digging in to the AMRAP Plus One Strength Programme too. On day 10 now, I still feel like it’s a bit of a transition phase, having not lifted beyond 80% of 1RM in either Clean or Snatch. I see that from next week this starts to increase though and so am very much looking forward to that. I did love getting my improvised squat rack out too!

Nutrition 

Despite it being Easter hols, I’ve been pretty good and have logged everything still. Ok, sure, the macros have become a bit unbalanced in favour of carbs but that’s a function of modern family intake, especially at Easter time, and a demonstration of me not being in overall control. Overall KCal have remained pretty steady at 2300-2500 though and so I’m happy for this week. Besides, it’s a holiday period and you can’t take these things too seriously when at parties/picnics/beach/cinema.

Confession, the Open (success), Reboot

Where is your journey taking you today?

 

Forgive me, dear readers, for it has been approximately 2 weeks since my last blog post. Since the end of CrossFit Open 17, I have been a bit lost and have struggled to find the motivation to open the WordPress machine and start tapping away. In all honesty, 17.5 didn’t go well for me; I over-revved in the early rounds and died in the latter, recording my worst individual CF Open WOD this year. Worse even than 17.1 when I was ill. It was my own fault and I felt like I’d wasted the Open this year, let the box down, lost credibility, rah, rah, etc…..

However.

While my scores on Beyond The Whiteboard have proven to be low this year, it would appear that I SMASHED my Top 25% target in the Open itself! Yes, winners, I actually hit the top 17% of Individual Men Worldwide and top 14% of Masters Men (35-39) Worldwide. I can put this down to one major factor:

Beyond The Whiteboard is a measurement of Rx versus Rx only – there is no accounting for non-Rx/Scaled scores, unlike the CF Open where a huge percentage chose Scaled.

I knew this would be the case in advance but didn’t think the difference would be so stark. To confirm my improvement, I went back over the last 2 years and compared against the same criteria (position as a percentage of all those who completed at least 1 WOD, either Rx or Scaled). I have improved in the competition over the last 3 years, despite heading in to my late 30s. Without wishing to be too over-confident though, Strength has still proven to be my Weakness. The 3-month squat programme of last year gave me more in mid-weight Thrusters / Olympic Lifts than it did for all-out strength. Something to review for this year.

So, all in all, it was pretty good really. Next year – top 15% within the same criteria.

South Milton Sands Swim/Run, 25 June
I alluded to this a few months ago when I signed up but yes, I have entered a 1km Sea Swim / 15km Trail Run Duathlon in June. Completely at odds with any strength work I want to do, I have opted for an endurance competition. Swimming has not been a strength of mine really and I am proper excited about this. Follow me as I prepare for this challenge (more mental than physical, I think!). 

I kicked this off on Tuesday with 2.4 Km Run, 1 Km Pool Swim and another 2.4 Km Run. All this in under an hour, including changing room nonsense, unknown route, etc

AMRAP Plus One Strength Programme

At the same time, I have begun a Strength programme from AMRAP Plus One. I know, I know…how can I carry out strength training and endurance training at the same time? Well, while I do want to complete the Duathlon, I just want to complete it. I have no aspirations of a placing, it’s just for my own fun and challenge. With that in mind, I’ll be simply getting miles under the feet and water under the arms to a point of confidence. I won’t be spending every day out pounding the pavements or floundering in the sea. My overall focus is still strength but I’ll assess as I begin to head in to this.
Nutrition

MyFitnessPal is awesome. That’s it. In Jan, I set myself the task of getting to my Summer 2016 form by end of Feb 17. I achieved that and more. Through careful consideration of exactly what I eat, as well as precisely how much, I have lost a noticeable 4-6% body fat. I feel swifter, with no loss of strength and improved endurance. I highly recommend getting a set of kitchen scales and a MyFitnessPal account.

Ok, I’ll finish there, that’s enough of a catch up for now. I’m motivated again and promise it won’t be as long next time!

Open WOD 17.4, Travel WODs

There’s always room to work out


Another work trip this week, another break in training but a welcome one. After conducting 17.4 last Friday, after 4 hours of judging it in total, and after an awesome engine-building session on Monday  (plus more judging), I’ve not been too disheartened to take a little rest this week while off on travels once again.

17.4 was just brilliant, right? Genuinely, I loved it. Back on 16.4 (same workout), I was suffering with flu quite badly. I was also visiting a new job and so decided to Drop-in to CrossFit Watford for the very first time. Charlie (Owner) took one look at me and openly questioned my sanity; I was baggage. Idiotically,  I took my place at the start and proceeded to very slowly lurch my way through 55 Deadlifts. The wallballs made me almost vomit and the rower….did…actually make my vomit. It was criminal. I ended up in a pool of my own fluids, retching, coughing, and 145 reps for the worse.

So this year, at full capacity, I was determined to deliver something better. The aim was 4 Handstand Push Ups.

  • Deadlifts. 4 sets of 10. 1 x 8, 1 x 7. Strong, good form, rapid.
  • Wall Balls. 20, 15, 10, 10. Solid, rapid.
  • Row. Over 1200 cals per hour average.
  • Tiebreak Time: 9:09
  • Handstand Push Ups: 5, 5, 3, 2, 3, 2 (20)

Yes! Yes, I did get 20 HSPU and an increase of 40 over last year, with a final total of 185!  💪 What impressed me most were the Deadlifts; I never expected sets of 10, having planned for sets of 5. I remember last year really struggling with 5s. The atmosphere in the box was absolutely amazing too; we kept the tempo high and energy soaring. By the end of  night, I had definitely my bed.

That score puts me in the top 17% of Individual Men and Top 15% of Masters 35-39 worldwide! 😎

One to go.


But on to this week, and a trip overseas again. Knowing the hotel well, I anticipated the lack of a gym and took playing cards instead. 

Shuffle well. Start clock, turn card over and do what the card tells you, for Time. 

  • Clubs = Push Ups 
  • Hearts = Sit Ups 
  • Diamonds = Burpees 
  • Spades = Air Squats

Aces = 14

Completing it in 22:55 at 7am, I got bored at 5pm so did it again in 22 mins.😂 It’s a little toughie. You might end up with 2 or 3 cards of the same type, which really sucks the strength and happiness. Of course, the beauty of this particular WOD is that it is always different and impossible to get a firm hold on.

I then finished off the day with underwater laps of the small hotel pool, overlooking the beautiful city of Istanbul.

Do you have a ‘go to’ WOD for when you’re away from the box?