Today we had to run a mile for the first part of our workout. I was a little worried about it but only because of my back. It gets tight on these runs and it's ticking me off. As soon as those county benefits kick in I'm getting a physical for sure.
Anyway, we're trying to decide what to do. Either we run twice up the road to Market Street or do one long run down through the Mill Road industrial area. All the guys picked Mill Road, Kehau wanted to do it the hard way of course. She probably wanted to see if she could push some cars along the way, build up her strength cause she's so weak. Like only the third strongest chick in the world behind Corey Everson and Richard Simmons.
So we take off and I'm doing great running downhill. Then it evens out and Brad and Josh start catching up to me and Bumper. Soon everybody takes off ahead of me while I'm bogging. It wasn't my back, I was just out of breath. We run around the business loop then took off and headed back to the gym. At this point I'm way behind and those three are way up front. I get there finally and Bumper has a time of 6:03 and Brad and Josh were around 6:05 and 6:06 or something.
Bumper told me later he was trying to catch up to some of the cars that were passing him. That's how you know when you're the guy who owns the gym, when you have to compete against machines instead of other human beings because they suck so bad compared to you. Don't worry, I'll pass him one day. I just need a strategically placed bear trap. Josh I can distract with food and beer. Then it's just me and Brad and I can nudge him into traffic if I get close. Bwaahahahahahaha . . .
Kehau I won't have to worry about because SHE RAN THE TWO LAPS INSTEAD OF ONE route. I think her time was like 8:58. No, it was better than that but she came in way after the guys did. It's that uphill twice thing, it wears you out I think. Crazy girl.
Then it was time for the "real" workout. Thirty doubleunders, 20 kettlebell swings and 10 knee to elbows for four rounds. Yeedoggie. I said to hell with the doubleunders, I can't do 'em yet. So I did the alternative 90 singleunders which is still sorta hard. It was a tough workout and I beat Josh by one second. Okay, like half a second. But I still won.
You gotta take these victories when you can.
Also today is the official last day of Paleo. I know I already drank but I'm having an offical end of Paleo drink w/Josh at midnight. He's been solid on this thing and I think everybody should congratulate him. Anybody else want to try it? I'm game to do it again if you are.
Tuesday, November 30, 2010
Monday, November 29, 2010
Thrusters, cheating and workout fashion
So I cheated this weekend.
Yeah yeah yeah, I know. I had five days to go before finishing the Whole 30 paleo diet and I decided to break the fast. But notice I said "decided." It's not like I was fighting temptation and caved in. My brother was in town the same weekend that I got a new job and I said to myself "We need to celebrate." So on Saturday night we did. Could we have stayed sober? Yeah but that wouldn't have been as much fun. Besides my brother lives on Oahu and we don't get to see each other that often.
Anyway, so I had some alcohol. All that means is I'm going to start the Whole 30 all over again. And you know what? I want to. I saw some good results but it's not enough. Thirty days is not enough. I want more. And you know what? It was easy. Once you get going the temptation doesn't even exist. I'm thinking mid Jan to mid Feb. No major holidays and all that. Wait when's the Superbowl again? Uh, wait, maybe after that then.
Today was also the first day back in the gym since last week. Doesn't sound that long right? Well for Crossfit it is. A week off means a tough workout once you come back. And today we had a doozy. First we did back squats. I did 135 5 times, 185 3 times and 205 3 times. Not too bad. Then we did 7 thrusters and 7 chest to the bar pullups for as many rounds as we could in 10 minutes. That was kinda sucky. I only did four rounds with 95 lbs BUT I didn't use the rubber bands at all for the pullups. Yeah!
Somehow I've managed to develop my own Kipping pullups which look kinda weird. My whole body goes horizontal. Bumper and Kristi get a kick out of it but hell dude, I did a total of 28 pullups without those stupid rubber bands tonight. I think I might try to see how many in a row I can do at a time. Some of these guys can do 50 or so I hear. That's nuts.
Oh and I don't know WHAT the hell I did to my back this weekend. On Saturday Bumper posts what looked like a simple workout. You start with 20 pushups then do one situp. Then you do 19 pushups and 2 situps. Then 18 pushups and 3 situps and . . . well, you get the picture. You keep going until you're doing 20 situps and 1 pushup.
So I figure I can just do this at home and start the workout while wearing an old pair of bannana republic cargo shorts. Now, this doesn't sound too bad but I tore the hell out of my lower back somehow. The constant friction of my shorts rubbed a hole in my lower back and it's all red. Looks terrible and feels worse. So the lesson for today kids is to wear the proper workout attire, even if you're just working out at home. Aloha!
Yeah yeah yeah, I know. I had five days to go before finishing the Whole 30 paleo diet and I decided to break the fast. But notice I said "decided." It's not like I was fighting temptation and caved in. My brother was in town the same weekend that I got a new job and I said to myself "We need to celebrate." So on Saturday night we did. Could we have stayed sober? Yeah but that wouldn't have been as much fun. Besides my brother lives on Oahu and we don't get to see each other that often.
Anyway, so I had some alcohol. All that means is I'm going to start the Whole 30 all over again. And you know what? I want to. I saw some good results but it's not enough. Thirty days is not enough. I want more. And you know what? It was easy. Once you get going the temptation doesn't even exist. I'm thinking mid Jan to mid Feb. No major holidays and all that. Wait when's the Superbowl again? Uh, wait, maybe after that then.
Today was also the first day back in the gym since last week. Doesn't sound that long right? Well for Crossfit it is. A week off means a tough workout once you come back. And today we had a doozy. First we did back squats. I did 135 5 times, 185 3 times and 205 3 times. Not too bad. Then we did 7 thrusters and 7 chest to the bar pullups for as many rounds as we could in 10 minutes. That was kinda sucky. I only did four rounds with 95 lbs BUT I didn't use the rubber bands at all for the pullups. Yeah!
Somehow I've managed to develop my own Kipping pullups which look kinda weird. My whole body goes horizontal. Bumper and Kristi get a kick out of it but hell dude, I did a total of 28 pullups without those stupid rubber bands tonight. I think I might try to see how many in a row I can do at a time. Some of these guys can do 50 or so I hear. That's nuts.
Oh and I don't know WHAT the hell I did to my back this weekend. On Saturday Bumper posts what looked like a simple workout. You start with 20 pushups then do one situp. Then you do 19 pushups and 2 situps. Then 18 pushups and 3 situps and . . . well, you get the picture. You keep going until you're doing 20 situps and 1 pushup.
So I figure I can just do this at home and start the workout while wearing an old pair of bannana republic cargo shorts. Now, this doesn't sound too bad but I tore the hell out of my lower back somehow. The constant friction of my shorts rubbed a hole in my lower back and it's all red. Looks terrible and feels worse. So the lesson for today kids is to wear the proper workout attire, even if you're just working out at home. Aloha!
Wednesday, November 24, 2010
Phil Collins, keeping a real journal and too much tape
So yesterday I forgot to mention that during a very tough workout some joker decides to play Phil Collins "Land of Confusion". Really? I had to stop to tell Kristi to change that crap. That might work for Richard Simmons but otherwise should not be played in any gym anywhere. I think Phil Collins is a great guy who sings songs that I wanted to slow dance to in the 8th grade but it's not workout music. How many push presses can you do to "Invisible Touch?" Not happening.
Anyway, today's strength workout called for bench during which I did 5 reps of 135, 3 reps of 185 and 4 reps of 205. See Bumper? I do keep track of it online. I was lifting with the master trainer himself and he gave me grief about not having a real journal. Fine fine, I'll bring one and keep it in the gym. Grumble grumble.
The second part of the workout wasn't bad, fyou start off with 10 reps of what I used to call bent over rows but what the RFM crew calls "Pendlay" rows, after the guy who invented them, the designer of the Pendlay Bay in Las Vegas.
Okay lame joke, sorry. I don't know who Pendlay is actually. Isn't that a filipino word? Here's Pendlay in a sentence:
"Who is that boy, I like him. He has a berry pendlay pace, always smiling."
Ok technically it should have read "priendly pace" but you know what I mean. Yes, another bad joke! See what happens when I workout in the morning? Too much energy.
Back to the workout, you do four rounds of 10 reps of Pendlay rows and then 20 pushups. The rows were cake and I used 135 but the pushups were brutal. I cranked out the first 20 like I was floating on air which was sort of cool. But the next 20 were a little bit harder and the last 40 were painful. I ended up doing two pushups at a time.
(And no Bump I don't know what my freaking time is! Whatever! You made your point.)
And lastly, if you're in the gym you've noticed the three posters of the lady powerlifting with the huge knockers, please stop looking at her chest and count how many strips of tape are holding up each poster. I swear to God Kristi was taping up those things during the entire workout for like an hour. OCD much Kris? I went out with a girl like that once, she had to drive past my home twice before she could turn into the driveway and park. She had to do everything twice which was good sometimes but could be sorta tiresome.
Holy damn am I random rambling man today? Sorry guys, Aloha and Happy Thanksgiving!
Anyway, today's strength workout called for bench during which I did 5 reps of 135, 3 reps of 185 and 4 reps of 205. See Bumper? I do keep track of it online. I was lifting with the master trainer himself and he gave me grief about not having a real journal. Fine fine, I'll bring one and keep it in the gym. Grumble grumble.
The second part of the workout wasn't bad, fyou start off with 10 reps of what I used to call bent over rows but what the RFM crew calls "Pendlay" rows, after the guy who invented them, the designer of the Pendlay Bay in Las Vegas.
Okay lame joke, sorry. I don't know who Pendlay is actually. Isn't that a filipino word? Here's Pendlay in a sentence:
"Who is that boy, I like him. He has a berry pendlay pace, always smiling."
Ok technically it should have read "priendly pace" but you know what I mean. Yes, another bad joke! See what happens when I workout in the morning? Too much energy.
Back to the workout, you do four rounds of 10 reps of Pendlay rows and then 20 pushups. The rows were cake and I used 135 but the pushups were brutal. I cranked out the first 20 like I was floating on air which was sort of cool. But the next 20 were a little bit harder and the last 40 were painful. I ended up doing two pushups at a time.
(And no Bump I don't know what my freaking time is! Whatever! You made your point.)
And lastly, if you're in the gym you've noticed the three posters of the lady powerlifting with the huge knockers, please stop looking at her chest and count how many strips of tape are holding up each poster. I swear to God Kristi was taping up those things during the entire workout for like an hour. OCD much Kris? I went out with a girl like that once, she had to drive past my home twice before she could turn into the driveway and park. She had to do everything twice which was good sometimes but could be sorta tiresome.
Holy damn am I random rambling man today? Sorry guys, Aloha and Happy Thanksgiving!
Tuesday, November 23, 2010
Fear factor
I've felt many emotions while working out at Raw Fitness Maui. Anxiousness, excitement, anxiety, frustration, eagerness and many others.
But today was a new one.
Fear.
Today Bumper said we would keep jumping until we reached our maximum height. I thought maybe we'd keep jumping in the air and try to touch a certain spot on the wall or something. But no, that would be too easy.
Instead we jumped on the 24 inch box. Then we added more inches but throwing the 45 lbs rubber weight on it. Then another. Then another. Then another.
I think I got to 39 inches before finally saying enough. I don't know why I felt so scared trying to jump, it's not like you'd hurt yourself too badly if you couldn't. Just skin your knee maybe or bump your shins.
But it was weird, I was scared. And so was everybody else. The higher it got the worse we felt. Even Kristi got nervous and was too afraid to jump at one point. Made me feel better.
It was so bad that I forgot about the second part of the workout, 30 reps of "The Bear Complex". In a nutshell one rep = Power Clean + Front Squat + Push Press + Back Squat + Push Press.
Simple right? Wasn't bad actually, finished all 30 in 14:56. But I still hate bending my wrists backwards. That just kills me. I needs me some flexibility.
But today was a new one.
Fear.
Today Bumper said we would keep jumping until we reached our maximum height. I thought maybe we'd keep jumping in the air and try to touch a certain spot on the wall or something. But no, that would be too easy.
Instead we jumped on the 24 inch box. Then we added more inches but throwing the 45 lbs rubber weight on it. Then another. Then another. Then another.
I think I got to 39 inches before finally saying enough. I don't know why I felt so scared trying to jump, it's not like you'd hurt yourself too badly if you couldn't. Just skin your knee maybe or bump your shins.
But it was weird, I was scared. And so was everybody else. The higher it got the worse we felt. Even Kristi got nervous and was too afraid to jump at one point. Made me feel better.
It was so bad that I forgot about the second part of the workout, 30 reps of "The Bear Complex". In a nutshell one rep = Power Clean + Front Squat + Push Press + Back Squat + Push Press.
Simple right? Wasn't bad actually, finished all 30 in 14:56. But I still hate bending my wrists backwards. That just kills me. I needs me some flexibility.
Monday, November 22, 2010
I wish I could fix my car like I'm fixing my body
I didn't work out today because my car died. It's actually a friend's car who was kind enough to lend it to me more than a month ago until I get some steady work but for the most part it's mine now. (Kinda dinged it up a bit, oops).
But since I've got the time right now I figured talk about a few goals I have for myself in 2011. I'm talking about physical goals in the gym. I've got other personal goals but this isn't the place to discuss them if you know what I mean.
Anyway, here they are:
- be able to do 50 pullups without stopping or using the rubber bands
- be able to do at least 10 muscle ups in a row
- run the 400 in a minute or less
- be able to powerclean 225
- shoulder press 185
- be able to do 50 box jumps without stopping
- be able to do 50 wall balls without stopping
- bench 225 20 times
Too much? Am I not being realistic? I've got all year to reach these goals right? Okay maybe the powerclean seems kinda nuts but I've got the motion down and if you do it right you don't really feel the weight at all as it's going up.
Oh yeah and I want to continue with the Paleo Diet in some sort of adjusted form. Like be able to eat sugar on Saturdays and starch on Sundays or something like that. And not stuffing my face with doughnuts but more like having a bowl of ice cream on Saturday and some shrimp and pasta on Sunday. Little things in moderation. Also drinking alcohol again will be nice. Yes indeed.
I think we should all have goals, otherwise why else are we doing this? And I still gotta buy a boogie board and some churchhill fins. I can't live in Paia and not hit the water, it's embarassing.
What do you think? How about your goals? I want to see them too. Write them out here and maybe we'll try to reach them together.
Aloha gang,
Rod
But since I've got the time right now I figured talk about a few goals I have for myself in 2011. I'm talking about physical goals in the gym. I've got other personal goals but this isn't the place to discuss them if you know what I mean.
Anyway, here they are:
- be able to do 50 pullups without stopping or using the rubber bands
- be able to do at least 10 muscle ups in a row
- run the 400 in a minute or less
- be able to powerclean 225
- shoulder press 185
- be able to do 50 box jumps without stopping
- be able to do 50 wall balls without stopping
- bench 225 20 times
Too much? Am I not being realistic? I've got all year to reach these goals right? Okay maybe the powerclean seems kinda nuts but I've got the motion down and if you do it right you don't really feel the weight at all as it's going up.
Oh yeah and I want to continue with the Paleo Diet in some sort of adjusted form. Like be able to eat sugar on Saturdays and starch on Sundays or something like that. And not stuffing my face with doughnuts but more like having a bowl of ice cream on Saturday and some shrimp and pasta on Sunday. Little things in moderation. Also drinking alcohol again will be nice. Yes indeed.
I think we should all have goals, otherwise why else are we doing this? And I still gotta buy a boogie board and some churchhill fins. I can't live in Paia and not hit the water, it's embarassing.
What do you think? How about your goals? I want to see them too. Write them out here and maybe we'll try to reach them together.
Aloha gang,
Rod
Friday, November 19, 2010
When it comes to hang squat cleans, last is okay
Five rounds of hang squat cleans. No I don't have my time. I was too tired to look up at the clock. Oh wait, I almost forgot to mention that it was five rounds of 15 squat cleans. And 20 situps. But the 20 situps was almost like a rest period. Damn.
I just gotta face it, my legs are weak. WEAK. But that's okay. They're getting there. I've neglected doing any sort of legs for years and now I'm paying the price. I expect that. But damn it's tough.
Plus hang squat cleans have that stupid move at the end where you bend your wrists backwards and have to rest it on the front of your shoulders. I just don't have that flexibility and don't know if it'll ever come. I hate those puppies. If I had to pick a top three most hated moves in the gym it would be burpees, thrusters and hang squat cleans.
(By the way Bumper, I swear to God if you read my blog then decide to throw all three of those together for a workout one day I will hurt you. And I'll make sure to do it before the workout because afterwards I'll be too busy throwing up blood.)
Today was tough though. Not sure if it's because I spent all day at the beach and was a little pooped but I almost gave up on the fourth round. I was going to fake like I had done all five rounds already but then Kristi gave me that look that said, "I've been counting, do the last round damn it." So I did. Sweet Jesus I did it.
You know I was tired if I came in last after Bob, Josh and Derek and just don't give a damn. Usually I'd be whining about how I didn't push hard enough or some other B.S. but tonight I was just glad to finish.
But I gotta say, I feel good tonight. It's gotten to the point where feeling sore and exhausted means I feel good and not feeling sore and exhausted means I wasted my time today. Welcome to Bizzaro World, aka Crossfit. Have a good one gang.
***UPDATE***
Okay, Josh said he didn't do all 15 reps on tonight and it was more like 15, 12, 8, 8, 8. That explains him finishing before I did. Seriously though, I was just glad to be done. Ow.
I just gotta face it, my legs are weak. WEAK. But that's okay. They're getting there. I've neglected doing any sort of legs for years and now I'm paying the price. I expect that. But damn it's tough.
Plus hang squat cleans have that stupid move at the end where you bend your wrists backwards and have to rest it on the front of your shoulders. I just don't have that flexibility and don't know if it'll ever come. I hate those puppies. If I had to pick a top three most hated moves in the gym it would be burpees, thrusters and hang squat cleans.
(By the way Bumper, I swear to God if you read my blog then decide to throw all three of those together for a workout one day I will hurt you. And I'll make sure to do it before the workout because afterwards I'll be too busy throwing up blood.)
Today was tough though. Not sure if it's because I spent all day at the beach and was a little pooped but I almost gave up on the fourth round. I was going to fake like I had done all five rounds already but then Kristi gave me that look that said, "I've been counting, do the last round damn it." So I did. Sweet Jesus I did it.
You know I was tired if I came in last after Bob, Josh and Derek and just don't give a damn. Usually I'd be whining about how I didn't push hard enough or some other B.S. but tonight I was just glad to finish.
But I gotta say, I feel good tonight. It's gotten to the point where feeling sore and exhausted means I feel good and not feeling sore and exhausted means I wasted my time today. Welcome to Bizzaro World, aka Crossfit. Have a good one gang.
***UPDATE***
Okay, Josh said he didn't do all 15 reps on tonight and it was more like 15, 12, 8, 8, 8. That explains him finishing before I did. Seriously though, I was just glad to be done. Ow.
Wednesday, November 17, 2010
A special day
On Tuesday Josh and I were pulled aside by Kristi so we could do some mobility work. Which in essence means we are inflexible as hell. I blame years of lifting without stretching. Damn you Muscle and Fitness magazine.
So instead of doing our strength workout we were subjected to torture so vile it should be used to question prisoners at Guantanamo. Okay, maybe it wasn't that bad but it was somewhat painful and weird. But I got a good stretch. I'll try to explain what we had to do but it's difficult without pictures. (Kristi email me those pics at antonerod@live.com, pretty please!)
SO . . . actually I don't even know where to begin. First she wraped a giant rubber band around my arm and told me to pull against it until I seperated my shoulder blade from my back muscles. This sounded bad and felt worse. Plus it made me contort my face until I knew I looked like some mental health patient, mainly because Kristi's daughter was watching and laughing at me. Then Josh did it and I saw him make faces that looked angry and confused at the same time. Sort of like a constipated Incredible Hulk or something. At least I understood why people were laughing at me, because that face is funny.
Then she gave us tennis balls, placed them on my traps muscle, then pulled my arm and pushed the tennis ball in with her foot using her leg muscles, which for Kristi is a lot of muscle. She's a pretty girl but she'll throw up some weight on those snatches and squats and cleans and . . . you get the picture. She's strong. And actually the pressure felt sort of good when I let myself relax but good God she had my arm in a vise. She has what I call the "GI Joe Kung Fu Grip". Must be from grabbing heavy weightlifting bars every day. I have marks on my arm like a little boy who gets abused at home.
Oh yes, and in the middle of all this stretching Kristi tells me, "Rod, you're fuzzy." At first I'm thinking, "Do I really have that much body hair? Is she telling me I should start shaving my arms? What, just cause she goes out with a hairless hapa Japanese guy that doesn't mean she can pass judgements on the other men in the gym."
Ah but it seems I got it all wrong. Sorry Kristi. Apparently being "fuzzy" means you are inflexible. I went online to find a yoga instructor's blog which will better explain what Kristi meant (thank God for Google):
*******“The fuzz” are strands of cobweb-like connective tissue that develop between the muscles and between muscle groups when we fail to move our bodies around in all the magnificent ways it can move. These strands of connective tissue multiply and bind together during long periods of inactivity (like when we sleep).
As time passes the fascia thickens and hardens between those once juicy, smooth and slippery surfaces rendering them less and less able to slide and glide past one another. As the individual muscles lose their ability to move freely and independently of other muscles our movements become less multidimensional and refined. We call this ’stiff’.************
Thank you to the "Nourish Santa Cruz" blogger for that. Check out the whole blog at http://www.nourishsantacruz.com/blog/tag/muscle-ability/
Oh yes, did I mention after all that we still had the damn workout of the day. Run 400 meters, do 21 box jumps, then repeat for a total of 3 rounds. My knee was bothering me for some reason but I do believe my box jumps are getting better. My runs are less painful but I'm not getting faster. Ah well, I think it'll be the last thing to improve for some reason. And yes Bump, I'll post times later.
In the end I'd just like to say that despite the pain, the personal time that our trainers put in to help Josh and I with our mobility is just a testament to the type of gym they run. Josh pointed out that he's had a personal trainer before and they charge $65 or more per hour. I've calculated that RFM only charges people $6 an hour if you go to all 20 classes that they offer each month. They work with you one and one to develop powerlifting technique and stretching and mobility and it's worth every penny and more.
Guess what I'm trying to say is they run a good shop and I'm glad to be working out there. Thanks guys.
So instead of doing our strength workout we were subjected to torture so vile it should be used to question prisoners at Guantanamo. Okay, maybe it wasn't that bad but it was somewhat painful and weird. But I got a good stretch. I'll try to explain what we had to do but it's difficult without pictures. (Kristi email me those pics at antonerod@live.com, pretty please!)
SO . . . actually I don't even know where to begin. First she wraped a giant rubber band around my arm and told me to pull against it until I seperated my shoulder blade from my back muscles. This sounded bad and felt worse. Plus it made me contort my face until I knew I looked like some mental health patient, mainly because Kristi's daughter was watching and laughing at me. Then Josh did it and I saw him make faces that looked angry and confused at the same time. Sort of like a constipated Incredible Hulk or something. At least I understood why people were laughing at me, because that face is funny.
Then she gave us tennis balls, placed them on my traps muscle, then pulled my arm and pushed the tennis ball in with her foot using her leg muscles, which for Kristi is a lot of muscle. She's a pretty girl but she'll throw up some weight on those snatches and squats and cleans and . . . you get the picture. She's strong. And actually the pressure felt sort of good when I let myself relax but good God she had my arm in a vise. She has what I call the "GI Joe Kung Fu Grip". Must be from grabbing heavy weightlifting bars every day. I have marks on my arm like a little boy who gets abused at home.
Oh yes, and in the middle of all this stretching Kristi tells me, "Rod, you're fuzzy." At first I'm thinking, "Do I really have that much body hair? Is she telling me I should start shaving my arms? What, just cause she goes out with a hairless hapa Japanese guy that doesn't mean she can pass judgements on the other men in the gym."
Ah but it seems I got it all wrong. Sorry Kristi. Apparently being "fuzzy" means you are inflexible. I went online to find a yoga instructor's blog which will better explain what Kristi meant (thank God for Google):
*******“The fuzz” are strands of cobweb-like connective tissue that develop between the muscles and between muscle groups when we fail to move our bodies around in all the magnificent ways it can move. These strands of connective tissue multiply and bind together during long periods of inactivity (like when we sleep).
As time passes the fascia thickens and hardens between those once juicy, smooth and slippery surfaces rendering them less and less able to slide and glide past one another. As the individual muscles lose their ability to move freely and independently of other muscles our movements become less multidimensional and refined. We call this ’stiff’.************
Thank you to the "Nourish Santa Cruz" blogger for that. Check out the whole blog at http://www.nourishsantacruz.com/blog/tag/muscle-ability/
Oh yes, did I mention after all that we still had the damn workout of the day. Run 400 meters, do 21 box jumps, then repeat for a total of 3 rounds. My knee was bothering me for some reason but I do believe my box jumps are getting better. My runs are less painful but I'm not getting faster. Ah well, I think it'll be the last thing to improve for some reason. And yes Bump, I'll post times later.
In the end I'd just like to say that despite the pain, the personal time that our trainers put in to help Josh and I with our mobility is just a testament to the type of gym they run. Josh pointed out that he's had a personal trainer before and they charge $65 or more per hour. I've calculated that RFM only charges people $6 an hour if you go to all 20 classes that they offer each month. They work with you one and one to develop powerlifting technique and stretching and mobility and it's worth every penny and more.
Guess what I'm trying to say is they run a good shop and I'm glad to be working out there. Thanks guys.
Monday, November 15, 2010
What's better, lots of weight or lots of reps?
Tonight I threw up some weight. First 135, 185 and 205 for benching. Nothing out of the ordinary there. Then we did two rounds of push presses, dips and kettle bell swings. First round you do as much as you can, rest for three minutes, then try to match the same reps as the first round.
I did 12 push presses, 30 dips and 26 kettle bell swings, then finished up the second round in 1:56. But here's the thing, I went heavy, about 115 lbs for the push press, so I didn't rep out as much as I could have. Twelve reps wasn't that hard to do. The kettlebells were the same way. I did the 44 lbs kettle. Not bad. Plus I got my motion down so I'm not trying to power it up with my back and shoulders anymore.
I don't know, should I have gone for less weight and more reps? Maybe. I just get a better workout if my reps are higher, I know that. It almost feels like I didn't workout tonight. Maybe if I went 95 lbs on the push press I could have gone for 25 reps or higher.
Oh and I should point out that the workout actually calls for ring dips, not regular dips. But I can't do those yet. I've been working on it though. Maybe I should have gone for it tonight. Yeah, then maybe I wouldn't be whining about how I don't feel like I worked out tonight. Grrrrrrrrr . . .
On another note, I didn't eat a damn thing today and I'm not hungry. Just had too many things to do. Should I be worried about my lack of hunger? It's not like I don't have the fat to spare. Then again this girl's dinner next to me is looking good. Hmmm, maybe it's time I go home and have a meal before I assault this girl for her chicken salad.
I did 12 push presses, 30 dips and 26 kettle bell swings, then finished up the second round in 1:56. But here's the thing, I went heavy, about 115 lbs for the push press, so I didn't rep out as much as I could have. Twelve reps wasn't that hard to do. The kettlebells were the same way. I did the 44 lbs kettle. Not bad. Plus I got my motion down so I'm not trying to power it up with my back and shoulders anymore.
I don't know, should I have gone for less weight and more reps? Maybe. I just get a better workout if my reps are higher, I know that. It almost feels like I didn't workout tonight. Maybe if I went 95 lbs on the push press I could have gone for 25 reps or higher.
Oh and I should point out that the workout actually calls for ring dips, not regular dips. But I can't do those yet. I've been working on it though. Maybe I should have gone for it tonight. Yeah, then maybe I wouldn't be whining about how I don't feel like I worked out tonight. Grrrrrrrrr . . .
On another note, I didn't eat a damn thing today and I'm not hungry. Just had too many things to do. Should I be worried about my lack of hunger? It's not like I don't have the fat to spare. Then again this girl's dinner next to me is looking good. Hmmm, maybe it's time I go home and have a meal before I assault this girl for her chicken salad.
Saturday, November 13, 2010
See, this is why I hate cardio
Yesterday I had to look at the workout that was posted online like three times. This is what was posted:
4 rounds:
Run 400 meters
Rest 2:00
That's it. No wall balls, no box jumps, no front squats. Nothing. Just running. At first I thought, wow, piece of cake. Then I looked at the 2 minute rest again and said to myself, crap, they want us to go all out.
Yeah, see that's the thing when you incorporate those other things with running, nobody goes all out. You're running at cruise control because your legs are usually cabbage by the time the 400 meter comes up.
But this, this was another level of evil. Just run flat out, rest, then run flat out again. So simple in its deviousness that I almost admired it. Almost.
See, we have some real nutcases at our gym, and I know nobody was going to try and pace themselves on this run. Especially Derek. Ever since he lost all that weight he's been working out with the intesity of a heroin addict looking to score some smack. There's no stopping him. Plus he's got that injured shoulder so what he can't do with the weights he tries to make up in cardio. In other words, the gimp is fast.
So anyway, we power through our strength workout which includes five sets of 2 rep snatches and 3 sets of 3 rep deadlifts. I made the mistake of lifting with Kats for deadlifts, that guy throws up some mean weight. I think we started off with 225 then kept going up to 285. Tough but I wasn't worried about the weights.
Then we start running. Everybody lines up like we're going to film a scene from "Chariots of Fire" and then we take off when Kristi says GO. To my surprise Bob is off like a racehorse with Derek in second. I might have been third. My buddy Josh was right behind me and the two gals were coming up from behind.
That was the first round. Let's skip to the fourth lap. Bob and Lori and I were last. Derek was first of course. But surprisingly my friend Josh came in before me. Not that Josh is out of shape, but he's a thick guy that hasn't been doing Crossfit as long as I have. But good for him. Bastard.
They averaged out all four of my times for each lap and I think I had a 1:37. Josh had 1:24 or something like that. We were blown out.
Now, about this time I would end this blog but I need to keep going beyond this workout to tell you a related story about the aftermath of this run. I got invited to a fundraiser in Paia and invited Josh to check it out with me. Anuhea was playing, there was a bikini fashion show, the works. Josh and I are both on the Whole 30 diet and we still have 17 days to go before we can drink alcohol but it was still fun to check out.
Except at some point Josh ends up resting in his truck. In the middle of the girls with bikinis struttin their stuff on stage. I asked him if he was okay and he said, "Brah, that run killed me. My legs are f--ked up."
See, that's what you get for trying to beat my time. Next time run slower. Hahahahahahha.
4 rounds:
Run 400 meters
Rest 2:00
That's it. No wall balls, no box jumps, no front squats. Nothing. Just running. At first I thought, wow, piece of cake. Then I looked at the 2 minute rest again and said to myself, crap, they want us to go all out.
Yeah, see that's the thing when you incorporate those other things with running, nobody goes all out. You're running at cruise control because your legs are usually cabbage by the time the 400 meter comes up.
But this, this was another level of evil. Just run flat out, rest, then run flat out again. So simple in its deviousness that I almost admired it. Almost.
See, we have some real nutcases at our gym, and I know nobody was going to try and pace themselves on this run. Especially Derek. Ever since he lost all that weight he's been working out with the intesity of a heroin addict looking to score some smack. There's no stopping him. Plus he's got that injured shoulder so what he can't do with the weights he tries to make up in cardio. In other words, the gimp is fast.
So anyway, we power through our strength workout which includes five sets of 2 rep snatches and 3 sets of 3 rep deadlifts. I made the mistake of lifting with Kats for deadlifts, that guy throws up some mean weight. I think we started off with 225 then kept going up to 285. Tough but I wasn't worried about the weights.
Then we start running. Everybody lines up like we're going to film a scene from "Chariots of Fire" and then we take off when Kristi says GO. To my surprise Bob is off like a racehorse with Derek in second. I might have been third. My buddy Josh was right behind me and the two gals were coming up from behind.
That was the first round. Let's skip to the fourth lap. Bob and Lori and I were last. Derek was first of course. But surprisingly my friend Josh came in before me. Not that Josh is out of shape, but he's a thick guy that hasn't been doing Crossfit as long as I have. But good for him. Bastard.
They averaged out all four of my times for each lap and I think I had a 1:37. Josh had 1:24 or something like that. We were blown out.
Now, about this time I would end this blog but I need to keep going beyond this workout to tell you a related story about the aftermath of this run. I got invited to a fundraiser in Paia and invited Josh to check it out with me. Anuhea was playing, there was a bikini fashion show, the works. Josh and I are both on the Whole 30 diet and we still have 17 days to go before we can drink alcohol but it was still fun to check out.
Except at some point Josh ends up resting in his truck. In the middle of the girls with bikinis struttin their stuff on stage. I asked him if he was okay and he said, "Brah, that run killed me. My legs are f--ked up."
See, that's what you get for trying to beat my time. Next time run slower. Hahahahahahha.
Wednesday, November 10, 2010
Pain can be funny, especially if it's not yours
Today was a cool little workout, quick, tough yet not leaving me with a bunch of sore muscles. We threw up some shoulder presses for strength and I did 3 sets of 3 reps of 95, 115 and 135. Not bad. Then we did push ups and pullups for asending and descending reps of 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1.
I had a time of 6:54. Again, not bad. And I only used the rubber band after I hit the 7 rep mark and was descending in reps. It's getting there.
But the real fun came afterwards when Oran, our 9 a.m. trainer suggested we stretch out. I was there with Josh, a friend of mine who I introduced Raw Fitness Maui to last week. He was an all star football player in high school, played a year of division 2 college ball, and held all the powerlifting records too. But that was a long time ago. Now he's 33 and like me, a fat ass.
So Oran gives us these foam "rollers". They're about two inches in circumfrence and maybe two feet long. What you do is you put these on the ground and "roll" on them with your body at various angles to stretch things out. And let me tell you, some of those stretches are brutal for the first time.
For me today I had a tight spot right behind my armpit on the right side which I managed to get rid of with the roller after about 5 minutes of pain. Josh however has never done these before.
Yes, I know. I find joy in evil things sometimes.
So Oran has Josh roll everywhere, on his back, his thighs, his ass, everything. All I hear are screams. It's like Nightmare on Elm Street except he's not dreaming. "ARGHHHHHHHH!!!" is all I hear and I can't stop laughing. I laughed so hard I had a cramp in my abs and had to use the roller to get it out.
Oh man that was funny. Plus it was good to work out under Oran's supervision again. He used to watch me like a hawk to make sure I was doing all the powerlifting techniques right and didn't let me put on any weight until I did. Then he switched from the afternoon classes to the morning and today I found out why. He's a police officer and he had his shift changed. Also explains why he watched us so dilligently during our workouts. He's a cop! He's used to busting people! Right on Officer Oran, keep up the good work.
And thanks for making Josh stretch and giving me some entertainment this morning. It's a great way to start the day.
I had a time of 6:54. Again, not bad. And I only used the rubber band after I hit the 7 rep mark and was descending in reps. It's getting there.
But the real fun came afterwards when Oran, our 9 a.m. trainer suggested we stretch out. I was there with Josh, a friend of mine who I introduced Raw Fitness Maui to last week. He was an all star football player in high school, played a year of division 2 college ball, and held all the powerlifting records too. But that was a long time ago. Now he's 33 and like me, a fat ass.
So Oran gives us these foam "rollers". They're about two inches in circumfrence and maybe two feet long. What you do is you put these on the ground and "roll" on them with your body at various angles to stretch things out. And let me tell you, some of those stretches are brutal for the first time.
For me today I had a tight spot right behind my armpit on the right side which I managed to get rid of with the roller after about 5 minutes of pain. Josh however has never done these before.
Yes, I know. I find joy in evil things sometimes.
So Oran has Josh roll everywhere, on his back, his thighs, his ass, everything. All I hear are screams. It's like Nightmare on Elm Street except he's not dreaming. "ARGHHHHHHHH!!!" is all I hear and I can't stop laughing. I laughed so hard I had a cramp in my abs and had to use the roller to get it out.
Oh man that was funny. Plus it was good to work out under Oran's supervision again. He used to watch me like a hawk to make sure I was doing all the powerlifting techniques right and didn't let me put on any weight until I did. Then he switched from the afternoon classes to the morning and today I found out why. He's a police officer and he had his shift changed. Also explains why he watched us so dilligently during our workouts. He's a cop! He's used to busting people! Right on Officer Oran, keep up the good work.
And thanks for making Josh stretch and giving me some entertainment this morning. It's a great way to start the day.
Tuesday, November 9, 2010
Something is off, or I'm getting stronger
Tonight we did legs, legs and more legs. I hate legs. You walk with them all day anyway, why make them do more work?
But work is what we do at Raw Fitness Maui. And so yes, I squatted three sets of 135, 165 and 180. Then we did four rounds of a full minute of throwing the medicine ball against the wall and then jumping rope for another minute. It was tiring.
And yet, I don't feel the pain I used to during these workouts. I tried to push myself and used the 20 pound medicine ball but I still didn't get that painful feeling. What's wrong with me? I did about 79 wall balls total, then maybe 130 or so jumps on the jump rope. Granted I didn't do double unders but those are impossible right now for me to do in any sort of sequence above "2".
I think it's safe to say that I'm going to have to push the limits even more at the workouts. I might even consider doing MMA in the morning AND Crossfit in the evening. What's that you say? Impossible? Foolish even?
Yeah, I thought so too. But my body is getting used to these evening workouts. It's almost as if it's not enough. So it's either MMA in the mornings or I buy a surfboard and start longboarding again.
OR . . . I could just keep pushing at Crossfit. I'm really not reaching the pinnacles of pain that I am capable of. I was doing about 20 wall balls per minute but maybe I should have been pushing for 30. And I should have tried more double unders.
Yeah, that's the ticket.
Okay, now that the serious stuff is out of the way I have to rip on a fellow Crossfit member. I feel bad about it because he's a really nice guy, my cousin's husband Bob. Today he was doing his jump rope part of the workout and was doing some 80's Flashdance routine with high knee steps. I kept watching him and hearing the lyrics "She's a maniac, maniac on the floor" in my head. Plus he had on an old mesh tank top that was probably last worn in the movie "Breakin" by Ozone. It was a trip. Our trainers didn't know what was going on.
But you know, Bob has been training hard and he kicks my ass during the runs. That's all that counts. Don't worry, I know it's funnier when I rip on myself, but I just had to say something about that tonight. We love ya Bob.
But work is what we do at Raw Fitness Maui. And so yes, I squatted three sets of 135, 165 and 180. Then we did four rounds of a full minute of throwing the medicine ball against the wall and then jumping rope for another minute. It was tiring.
And yet, I don't feel the pain I used to during these workouts. I tried to push myself and used the 20 pound medicine ball but I still didn't get that painful feeling. What's wrong with me? I did about 79 wall balls total, then maybe 130 or so jumps on the jump rope. Granted I didn't do double unders but those are impossible right now for me to do in any sort of sequence above "2".
I think it's safe to say that I'm going to have to push the limits even more at the workouts. I might even consider doing MMA in the morning AND Crossfit in the evening. What's that you say? Impossible? Foolish even?
Yeah, I thought so too. But my body is getting used to these evening workouts. It's almost as if it's not enough. So it's either MMA in the mornings or I buy a surfboard and start longboarding again.
OR . . . I could just keep pushing at Crossfit. I'm really not reaching the pinnacles of pain that I am capable of. I was doing about 20 wall balls per minute but maybe I should have been pushing for 30. And I should have tried more double unders.
Yeah, that's the ticket.
Okay, now that the serious stuff is out of the way I have to rip on a fellow Crossfit member. I feel bad about it because he's a really nice guy, my cousin's husband Bob. Today he was doing his jump rope part of the workout and was doing some 80's Flashdance routine with high knee steps. I kept watching him and hearing the lyrics "She's a maniac, maniac on the floor" in my head. Plus he had on an old mesh tank top that was probably last worn in the movie "Breakin" by Ozone. It was a trip. Our trainers didn't know what was going on.
But you know, Bob has been training hard and he kicks my ass during the runs. That's all that counts. Don't worry, I know it's funnier when I rip on myself, but I just had to say something about that tonight. We love ya Bob.
Saturday, November 6, 2010
Please can I lift more weight than Kehau?
Why do you mock me oh Crossfit gods? I train and train and train and yet the women at my gym still out run me out lift me and just humble me. But let us backtrack so you understand fully.
I was really looking forward to yesterday's workout, which was five reps of shoulder overhead presses followed by 10 burpees for five rounds. Yeah, I know, I said I was LOOKING FORWARD TO IT, as in, "Oh I can't wait to do this." I know, I'm sick in the head. Or getting stronger. Take your pick.
But I was thinking I can pretty much do more weight than almost anyone else in the gym, if it's a straight lifting contest and we're not running laps or doing squats or something mental like that. Burpees are tough but ten of them at a time are reasonable.
Anyway I get to the gym and experiment with weight. First I try 135. Kinda heavy. I'm thinking, am I going to be able to do 5 sets of 5? I have my doubts. So I switch to 115. Okay, cool. Not bad. I'll do this.
So we do our strength routine - which was bench and I lifted 135, 185 and another 185 - and get ready for the second workout. I slap on the 115 and see that Kehau, aka Wonder Girl has slapped on the same weight. Sigh.
I guess I coulda slapped on the 45's at that point but I had already given my racks to my friend Josh and was going to be power cleaning my 115 off the floor. I knew sure as hell I wouldn't be cleaning 135 off the floor for five rounds so I stayed at my weight. F--king Kehau, I don't usually use this word to describe women, but she's a STUD. She freaking pressed that 115 like a champ. I had the best time for our group, 7:08, but since she was doing my same weight it almost felt like a false time. I SUCK!!!
Nah, I know I've come a long way but if you are a competitive guy you can't help but want to blow everyone else out of the water. Eventually. But I gotta say as humbling as it is it's cool to say you work out at a gym which is so intense that the chicks kick your ass. Oh and I didn't mention that Frank, aka the Beastmaster is back. Keahu's husband of course. A tall surfer guy that lifts more than anyone else at the gym. He did 165 lbs I think. Brah. That's all I can say. Brah.
115. Pagh. That's it, whatever weight Kehau is doing I'm doing at least 20 pounds more. Or ten. At least 5 pounds more for sure. Ga-run-tee.
ps - the diet is going well I think. I had salad 8 times yesterday though and it's been tough going #2 all of a sudden. Should I be concerned? Also, what does Paleo say about eating pot roast at 2 a.m.? It's protein right? Stay tuned.
I was really looking forward to yesterday's workout, which was five reps of shoulder overhead presses followed by 10 burpees for five rounds. Yeah, I know, I said I was LOOKING FORWARD TO IT, as in, "Oh I can't wait to do this." I know, I'm sick in the head. Or getting stronger. Take your pick.
But I was thinking I can pretty much do more weight than almost anyone else in the gym, if it's a straight lifting contest and we're not running laps or doing squats or something mental like that. Burpees are tough but ten of them at a time are reasonable.
Anyway I get to the gym and experiment with weight. First I try 135. Kinda heavy. I'm thinking, am I going to be able to do 5 sets of 5? I have my doubts. So I switch to 115. Okay, cool. Not bad. I'll do this.
So we do our strength routine - which was bench and I lifted 135, 185 and another 185 - and get ready for the second workout. I slap on the 115 and see that Kehau, aka Wonder Girl has slapped on the same weight. Sigh.
I guess I coulda slapped on the 45's at that point but I had already given my racks to my friend Josh and was going to be power cleaning my 115 off the floor. I knew sure as hell I wouldn't be cleaning 135 off the floor for five rounds so I stayed at my weight. F--king Kehau, I don't usually use this word to describe women, but she's a STUD. She freaking pressed that 115 like a champ. I had the best time for our group, 7:08, but since she was doing my same weight it almost felt like a false time. I SUCK!!!
Nah, I know I've come a long way but if you are a competitive guy you can't help but want to blow everyone else out of the water. Eventually. But I gotta say as humbling as it is it's cool to say you work out at a gym which is so intense that the chicks kick your ass. Oh and I didn't mention that Frank, aka the Beastmaster is back. Keahu's husband of course. A tall surfer guy that lifts more than anyone else at the gym. He did 165 lbs I think. Brah. That's all I can say. Brah.
115. Pagh. That's it, whatever weight Kehau is doing I'm doing at least 20 pounds more. Or ten. At least 5 pounds more for sure. Ga-run-tee.
ps - the diet is going well I think. I had salad 8 times yesterday though and it's been tough going #2 all of a sudden. Should I be concerned? Also, what does Paleo say about eating pot roast at 2 a.m.? It's protein right? Stay tuned.
Wednesday, November 3, 2010
Hunger
So I'm on this Paleo diet thing and I am hungry. I just ate a mix of zuchinni, eggplant, onions and spam. Does spam count as protein? I know the cavemen couldn't hunt for the wild spam beast but they ate the same parts that spam comes from. I actually don't know if this is a Paleo legal meat like substance but damn it I can't just eat vegetables tonight.
I am hungry. My hunger is so great if I was a zombie I wouldn't be walking slowly towards you, I would be running like a freaking track star and would jump on your back from twenty feet away. You get it?
I AM HUNGRY. I feel like killing a cow and pouring hot sauce on it. Grrrrrrrrrrrrrrrrrrr...
Oh yeah, I worked out tonight too. Run 400 meters then come back and power clean as much as you can, all within 3 minutes. You get to rest for a minute and a half then do it all over again. Then again. Yes, three rounds. I power cleaned about 95 pounds, that's 25 pounds on each side of a 45 pound bar. Not bad.
That and I wasn't as tired tonight. It's beginning to suck less folks. It's still hard but not as hard. Gotta keep pushing though. I was watching guys power clean hundreds of pounds on youtube and was wondering if I'd ever get to that point. At least I beat Kenna the high school wrestler while during the 400 meter runs tonight, that's something. Did I mention Kenna's a girl? I'll take any win I can right now.
Hey, tomorrow is MMA day. Wish me luck. PEACE.
I am hungry. My hunger is so great if I was a zombie I wouldn't be walking slowly towards you, I would be running like a freaking track star and would jump on your back from twenty feet away. You get it?
I AM HUNGRY. I feel like killing a cow and pouring hot sauce on it. Grrrrrrrrrrrrrrrrrrr...
Oh yeah, I worked out tonight too. Run 400 meters then come back and power clean as much as you can, all within 3 minutes. You get to rest for a minute and a half then do it all over again. Then again. Yes, three rounds. I power cleaned about 95 pounds, that's 25 pounds on each side of a 45 pound bar. Not bad.
That and I wasn't as tired tonight. It's beginning to suck less folks. It's still hard but not as hard. Gotta keep pushing though. I was watching guys power clean hundreds of pounds on youtube and was wondering if I'd ever get to that point. At least I beat Kenna the high school wrestler while during the 400 meter runs tonight, that's something. Did I mention Kenna's a girl? I'll take any win I can right now.
Hey, tomorrow is MMA day. Wish me luck. PEACE.
12:36
That's how long it took to do a strange combination of lunges, pullups and situps tonight. The rep count was 18, 15, 12, 9, 6, and 3 for the pullups and situps BUT, you also had to do 20 lunges to start off each round. And the lunge count stayed the same, always 20.
The lunges were tough but my legs weren't totally exhausted. In fact I jumped out ahead of the pack in the beginning. I started to fall behind because I couldn't rep out those pullups though. But that crazy swinging technique is starting to get easier. Hopefully I'll be able to crank out 20 at a time at some point like the other guys.
It's getting better guys. Definitely. I also started the Paleo diet yesterday on November 1st. It's only day 2 and it's not bad so far. The worst part for me is just being paranoid about everything I'm eating. I'm constantly reading labels and looking for sugar. I was at iHop (wait, before you start saying it isn't healthy) and ordered the healthy omlet with spinich and mushrooms and grilled chicken and no cheese. There's too much sugar in ketchup for me to use but thank God for salsa. In fact I think salsa is my new friend. And tabasco. Freaking using tabasco on everything now.
And I don't miss drinking milk but damn, I never realized how much cheese is in everything. Even on some of the salads that I wanted to order. So far so good though. As usual, I'll keep you posted.
The lunges were tough but my legs weren't totally exhausted. In fact I jumped out ahead of the pack in the beginning. I started to fall behind because I couldn't rep out those pullups though. But that crazy swinging technique is starting to get easier. Hopefully I'll be able to crank out 20 at a time at some point like the other guys.
It's getting better guys. Definitely. I also started the Paleo diet yesterday on November 1st. It's only day 2 and it's not bad so far. The worst part for me is just being paranoid about everything I'm eating. I'm constantly reading labels and looking for sugar. I was at iHop (wait, before you start saying it isn't healthy) and ordered the healthy omlet with spinich and mushrooms and grilled chicken and no cheese. There's too much sugar in ketchup for me to use but thank God for salsa. In fact I think salsa is my new friend. And tabasco. Freaking using tabasco on everything now.
And I don't miss drinking milk but damn, I never realized how much cheese is in everything. Even on some of the salads that I wanted to order. So far so good though. As usual, I'll keep you posted.
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