Wednesday, April 22, 2009

Wednesday 04/22/09


Squat: 3-3-3-3-3, My totals were: 135-185-225-245-265, OK

Deadlift: 1-1-1-1-1-1-1, My totals were: 325-335-345-360-370(fail), could not go any further, too sore from yesterday and should not have done with the squats.

Tuesday, April 21, 2009

First Crossfit workout in 6+months!

Tuesday 04/21/09

Did "Angie" ax rx'd:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Time: 13:54 seconds

Monday, April 20, 2009

A rough week/weedend

Wednesday 04/15/09

At work, was on jet skis and sleds all day "training" in the Ocean.

Thursday 04/16/09

Paddled out in the ocean EARLY in the morning (was still slightly dark) and watched the sun come up. Paddled for approx. one hour and probably a couple miles.

Hung my 2" diameter, 20ft climbing rope at Station 18 and messed around on it and doing pull-ups on trees and such.

Took Yogi for a walk/sprint at the parkour loop. Did lots of sprints, planches, MU's, levers, handstands and such. This was a really good workout.

Ate lots of pizza for dinner at Renna's (good pizza) and drank too much beer.

Friday 04/17/09

Shadow boxed: 12x3 minute rounds with one minute rest and core work between rounds.

Went to the rock climbing wall. Was very fun, but I was very humbled. My forearms were sore for days.

Ate lots of Mexican and drank lots of beer for lunch. This is where the downward spiral began for the weekend.

Lots of artificial carbs, sugars, candy, etc with dinner and lots of wine tonight. Hard to sleep, feel like crap.

Saturday 04/18/09

Had to take a rest day, WAAAAY LOW ON ENERGY, POOR, POOR, POOR EATING THE TWO NIGHTS BEFORE. I had too much sugar and way too much alcohol, my body is in a complete fog and is completely shut down. This sucks!

Sunday 04/19/09

Surfed for about one and half hours. Not feeling it today.

Kickboxed: 12x3 minute rounds with core work in between rounds.

Ate more crap today/tonight. Too much endurance work is probably fueling the carb binge/overload. Not good. Lots of beer at the Greek Eater festival.

Monday 04/20/09

My own Tabata workout: 20 seconds of intense work, 10 seconds of rest, 4 minutes each exercise.

2. 20lb. sledgehammer swings on tire.
3. Ground and pound on the heavy bag
4. Double unders
5. 100lb sandbag clean and shoulder
6. punches and kick to hanging heavybag.

This is such a badass workout. I felt better after this. Nutrition is back on track and I am feeling much better. I did some research on fish oil supplements and bought some Carlson's liquid fish oil formula. We'll see how it goes. I'm feeling pretty damn good today. Again, going against the grain is my thing. I know how shitty nutrition makes me feel. I will not fall victim to other people's shit way of eating or pathetic ways of working out. What I do works and this weekend all but proved it. I certainly love to indulge on good beer, wine and crap food from time to time, but this weekend I certainly over did it and my mood and body paid the price. I also smoked too many cigars this week (while at the fire station) something again, I really find no purpose in doing. Back on track now!

Tuesday, April 14, 2009

Easter Sunday 04/12/09

At work at the station. Took the paddleboard out in the ocean and paddled and swam on and off for about an hour. Played a little bit of b-ball in the bay.

Monday 04/13/09

Kickboxed 12x3 minute rounds with one minute rest between rounds. Core work in between.

Tuesday 04/14/09

PPPU's with feet on wall: 8x3
Adv front tuck lever holds: 8x8 seconds

Deadlifts: Warm-up sets: 1x5 at 135lbs. 1x3 at 225lbs., Work sets: 1x5 at 325lbs. (85% 1RM), 1x3 at 345lbs. (90% 1RM), 1x2 at 365lbs. (95% 1RM)
Box jumps just following deadlifts, nothing too high or spectacular today.

Ring routine: Muscle-up to L-sit, lower legs to support, lower to hanging L, pull to invert, lower to tuck back lever. Each hold was held for 8 seconds.

Handstand and side lever practice. Both felt good today.

Saturday, April 11, 2009

... following today's earlier post. Got a lot done today, including working in the yard, lots of weed pulling and tree planting; got extremely dirty, loved it, truly primal. Had lunch and some good IPA! Will be going out with some friends later for food, drinks and a sssshtogie! Uh,..., still no surf in St. Augustine, WTF!
Friday 04/10/09

Kickboxing: 6x5 minute rounds on the heavybag with one minute rest between rounds. Sluggish today, no power behind any of the punches or kicks, basically just a workout to get the kinks out.

Saturday 04/11/09

Shadow kickboxing: 6x5 minute rounds with core work in between. More energy this morning, nice and humid outside so I worked up a good sweat. Fairly fluid kicks and snappy punches, felt good.

Followed this up with a nice HUGE breakfast, good coffee and a mimosa. I work tomorrow so today's my Easter. Will probably demolish some Cadburry Eggs later!

I had planned to head out to the ocean about 0600 this morning, but it was too windy and there's still no waves! Where is the surf? I'm working at the beach tomorrow (Station 9) so I'll probably paddle out before shift, waves or not, we'll see.

Friday, April 10, 2009

Friday 04/10/09

Well, I wish I could say the two days off were nice. But... I'm fairly low on energy today, can't figure out why. Healthy eating the past couple of days and zero workouts, not even stretching. Maybe I need some crap food! I do believe however, that I am possibly "overtrained," or as real HARDCORE fitness fucks would say "underrecovered." Regardless, I'm going to try and take some REAL time off any intense workouts. Due to tendonitis in both elbows and strained forearms from all the gymnastics, I really don't have a choice in the matter. It's to the point where it hurst to lift semi-heavy stuff. Probably stick to running/running sprints, shadow boxing and swimming.

Tuesday, April 7, 2009

"Be strong to be useful." Erwan Le Corre

I find the above quote better than the now trendy "functional exercise" slogan. "Sooo, your giant green swiss ball is functional?" OK!! Slogans, phrases, workouts, exercises, clothes, slang sayings, etc. become so trendy so fast in today's world, they soon become so dumb too. I'll tie in my heading quote below in a bit.

Well, I haven't posted here in awhile mainly due to laziness. My workouts having been staying fairly consistent but, I am beginning to enter "yet another" CNS burnout/adrenal fatigue. I've went at it pretty hard for the past four straight days (today included) and am looking forward to a two day layoff. Today's workout wasn't really a workout per se, but is something that is becoming the backbone of my fitness/athletic endeavour.

I woke up at 0630 this morning at Station 9 (on the beach in Vilano Beach) and walked over to the boardwalk to watch the sun come up. Beautiful. One hour later after my relief had arrived, I was in the water (water temp.- 68, air temp.- 48) and on one of our paddleboard/rescue boards paddling up the coast. I probably paddled about a half hour, then swam a little. There is something therapeutic about the cold, ocean water on my body, especially that early in the morning. I noticed (as I have times before) that when doing this, all of my senses are working. You can see all the shadows cast by the sun and clouds, you feel the wind and the cold water, you smell the salt, you hear the waves, the ocean, the birds, sometimes the dolphins, and, on rough days, sometimes you even get to taste the salty ocean with a nice mouthful of water. That part sucks. Following this, I drove up to UNF to "run"the trails. Now, when I say run, I don't mean jog, like you would see gerbil imitators doing on a treadmill at your local 24hr fitness. I mean, I RAN, and jumped, and climbed and so on and so forth. I initially only planned on being on the trail for 20-30 minutes but it turned into about an hour and fifteen minute exploration fest. I had no timer, there were no reps and sets, no fixed weight, no bars, no iron, no chalk, no rings, no bags, no gloves, no nothing. It was me and nature. And as I described above about all of the senses working; the woods really brought that into perspective. What I did today was basically a trio/combo of me acting like a four-legged animal, a monkey and a child at play. This kind of natural work/play blows away any fitness routine, regimen one could think of. I'd be willing to put money on that one. I'd like to go into detail and describe to people exactly how pure and natural doing this is, but at this point in time I will not waste my breath. To be simple about it, it's basically parkour in the woods. Running full speed, jumping as high as you can to grab a tree branch, climbing the tree, jumping down (or falling from the tree) and then off on another sprint to the next obstacle. That's only a small sample. I'm sure that most people, if they came across me in the woods and observed me jumping from trees, throwing big rocks, and shadow boxing would probably think "what the hell is this guy doing?" I believe that getting back to nature as I have described above with my early morning ocean spectacle and my trail parkour adventure is for me, the ultimate mind-body connection. I don't think that is something you can find in the gym or even in a yoga or pilates studio with jungle music and spandex on. Maybe some people THINK they can, but I think they're missing some important elements. So, in a sort of concise way, that is my answer to "being strong to be useful." One day, you may have to lift heavy rocks to help free a loved one, or lift heavy sandbags to ready your home for an incoming hurricane or flood. You may have to fight off a predator in an alley and then sprint to safety. You may even have to climb something, again to escape some impending doom. All of these which I mentioned, you and I would never do at a "steady state" treadmill pace, nor a "let me stand here and curl my 50lbs. 10 times pace." Be strong to be useful, for yourself and for others.

Tuesday 04/07/09

I think I basically described this above, but...

30 minutes of paddling in the ocean, followed by a brief swim.

1 hr 15 minutes (approx) of trail/woods sprinting, jumping, climbing, walking, slower running, balancing and general human movement, ducking, squatting, lunging, hurdling, shadow boxing, etc. The UNF trail now actually has a "parkour" loop of various bodyweight stations; i.e. pull-up/push-up bars and such. Of course, I utilized these. I also did a muscle up on a really thick tree branch.

Monday 04/06/09

At work at the station but got a good workout in.

Adv front tuck lever PU's: 6x5
Tuck planche holds: 10x6 seconds
55lb. dumbbell swings (one arm): 4x5

Band assisted OAC/OAP: 3x3 (each arm)
Block assisted one-arm push-ups: 3x5 each arm

Tuck back lever holds: 8x8 seconds
L-sits on the ground: 8x8 seconds

Sunday 04/05/09

Practiced handstands and flags. Handstands are becoming more solid. I am actually starting to feel the flag position. I held it for one second today.

Adv. front tuck lever holds: 8x8 seconds
PPPU's with feet on wall: 6x3
Standing wheel rollouts: 3x6,1x5 last set was one short, back started to hurt, overworked.

L-pull-ups from rope and square bar with 45lb weighted vest on: 3x5
RTO Dips: 3x3

Tuck back lever holds: 8x8 seconds
V-sits: 8x8 seconds

Saturday 04/04/09

MMA style kickboxing, bag lifting, bag "ground and pound" work: 6x5 minute rounds with 1 minute rest between.

Friday 04/03/09

Rest day, at work at the station.

Thursday 04/02/09

Shadow kickboxed: 12x3 minute rounds with one minute rest between. The one minute was spent on ab and lower back work.

Wednesday 04/01/09

Rest day. Up all night from a structure fire at 0300 this morning.

Tuesday 03/31/09

Rest day, at work at the fire station.

Monday 03/30/09

Boxed: 12x3 minute rounds with one minute rest between. The one minute was spend doing ab and lower back work.