getting fit and taking gains

Monthly Archives: September 2014

Remember that post where I realized I was developing actual abs, like on-my-way-to-a-six-pack abs? It’s happening again. At first I thought it was just my fat looking like abs, but then I realized it was actual muscle. Apparently if I just lean up a bit more I would have a six pack. This is enticing… I tried to find a funny pic for us to enjoy but all I found were weirdos taking selfies or people wishing they had abs. Ugh.

As it turns out I’ve never done a 3×10 for cleans — who knew?! I had hoped to end with 73# but wasn’t confident I could maintain form; it felt like my lower back was rounding as I squatted. I was rather pleased that I did 24″ box jumps again; in the past I was never confident enough to move beyond 20″ during workouts. I also realized that I need a heavier kettlebell. Sure, I  felt like my entire body was shaking as I did my KBS (another movement I want to review form on) but in spite of that it felt light. I’ve been putting it off since they are pricey and I have plenty of other things competing for my money (car maintenance, getting Wally’s teeth cleaned, buying a new phone….not to mention the temptation of Athleta and Purpose). I also want to buy dumbells since that would open up a wide range of additional movements such as man-makers, dumbell snatch, dumbell thruster, etc. But the next item on my gym list is a power cage — with that baby I could start doing heavy squats, front squats, presses, etc. Hmmm….

Strength

3×10 Clean

53#-63#-68#

 

Conditioning

AMRAP 10min

10 box jump, 24″

10 deadlift, 78#

10 KBS, 35#

5 + 6

 

DC

50 x hollow rock


I loved this workout. Since I was coming back from almost two weeks of not working out I was just trying to match my last deadlift, but on the last set I got lazy about changing plates so I just went up 5lb. The last set was hard but doable, and it felt good. The conditioning portion was also pretty awesome; I almost modified to knees to bar but decided I was being a wuss. I’m glad I didn’t because I could totally do the T2B.

 

Strength

3×10 deadlift

103#-123#-153#

Sept 6: 103#-123#-148#

Aug 29: 93#-113#-133#

 

Conditioning

For time:

800m run

40 burpees

30 toes to bar

20 shoulder press, 33#

10 pull ups

14:47

 

DC

Accum. 2min L-hang


Strength

3×10 Hang Power Clean

53#-63#-73#

 

Conditioning

“The Seven”

7 RFT:

7 x incline push-up, 20″

7 x thruster, 43#

7 x knees to elbows

7 x deadlift, 43#

7 x burpee

7 x KBS, 35#

7 x pull up

27:27

 

DC

30 x candlestick


I haven’t worked out in nearly 2 weeks due to necessity, but I did want to! Today was my first day back and, even though I considered bagging it to watch Brooklyn 99 or read a novel, I did it and I’m happy. It was a very upper body-centric WOD and I can feel how weak the little muscles are in my arms. You know, the ones that remind you that you worked out even though you’re not actually sore. This was inspired by one of my source blogs, but I don’t remember which one.

Strength

4 sets of:

5 x shoulder press @ 20X1

Rest 60sec

3 x strict pull up

Rest 60sec

33#-43#-53#-68#

 

Conditioning

AMRAP in 7min

15 x incline push ups

20 x box jump

24″ (both PU and BJ), 3+14

 

DC

6 sets of:

:30 plank

:05 rest


All week I felt blah about working out. My Monday workout was a drag and after that I just couldn’t bring myself to get busy in the gym. Instead I practiced algebra and watched Longmire. After taking a week off from working out, I was inspired to get back into it with all my favorite things: deadlifts, double unders, and sit ups.

 

Strength

3×10 Deadlift

103#-123#-148#

 

Conditioning

“Annie”

50-40-30-20-10

Double Unders

Ab mat sit ups

11:34

Aug 29: 93#-113#-133#

Aug 6: 83#-103#-133#

 

Daily Challenge

4x:30 Superman holds


I was pleased with my increases in floor press, and am finally utilizing this blog for what I had intended: tracking my progress! I post my workouts instead of writing them down in a log somewhere because I’m a lazy nerd. I don’t want to flip through a notebook, I want to search tags. I initially started with 63# in HPC but quickly realized that was egotistical of me and I wouldn’t make it through without potentially damaging myself, so after 9 reps I backed it down to 53#. On the other hand I’m definitely ready to move up to 24″ box jumps since the 20″ is no longer a challenge. Mainly I was too afraid of busted up shins from being tired and missing.I also need to up my game on flutter kicks since I managed to do 100 in a row all three times; maybe I need to start doing 100 per leg three times?

What’s crazy is that this is only half of the conditioning workout; the full workout was all of that twice!

 

Strength

3×10 Floor Press

58#-68#-73#

Aug 7: 53#-63#-68#

Aug 1: 53#-63#-63#

 

Conditioning

For Time:

50 DU, then…

21-15-9

HPC, 53#

Burpees

Box jumps, 20″

….then 50 DU

15:09

 

Daily Challenge

3 x 100 flutter kicks


Did you know that Oreos are vegan? Now I’m not vegan, but since I’m allergic to dairy and eggs I generally only eat vegan desserts. This has led to Oreos becoming my dirty little secret cheat. Don’t feel like non-dairy ice cream again, or a bar of dark chocolate? Get Oreos.

Here’s the thing though: I never feel better after eating Oreos. In fact I don’t even feel good. Not in the pure guilt way after eating ice cream. More like the “I feel kind of nauseous and icky” way. So I’m wondering, why do I still eat them?

I’ve found that lots of sugar generally makes me feel nauseous, and with my re-dedication to eating well I’m keenly aware of all the terrible things found in Oreos. This is my question to myself: if it doesn’t help you, in fact hurts your body and performance, and makes you feel sick, perhaps you should stop eating that? It’s a choice, after all.

Also I’m reading The Paleo Approach and just covered the antioxidant section, in which we’re reminded that high-glycemic diets cause much more inflammation than low-glycemic diets. As someone with allergies and sporadic (food-induced) asthma, inflammation is a big deal.