cfe

i did yesterday's CFE workout, 2x1200m with a 2:00 rest in between.

round 1 - 5:29.4

round 2 - 5:31.4

this, after ten minutes or so on the elliptical while i was waiting for a random guy to get off the C2. not bad. my endurance is getting better slowly i think.

Proof that CrossFit + paleo work

I have been Paleo with the exception of these past 3 or 4 days (no time to get groceries; exams), and I have been doing a strength-biased program that Mike K. sent to me.

I am seeing big results in body comp. I need to tighten up my eating though because that damn lower abdominal fat is refusing to budge.

My arms are going to get even better once I get my pull up / can do pushups. Can't wait to do some skill work at home.

Back Squats

3-3-3-3-3. I did 40, then tried 50 and did my first bail on the 3d squat. Felt liberating just to let go of the bar and let it crash to the deck and bounce around. Backed it off to 45, then another 45, then a 47. Lots of stretching with Lacrosse ball on my pecs. We have new TP Therapies rollers in the house too, so been rolling around on those trying to get my shoulders loose.

Turkish Get Ups

Lots of fun! AMRAP 20 min. I did one round with 8K kettlebell - 26 reps plus started with 500m row. Your mother did more. This uses essentially everything in your body. It feels great to do, especially for shoulders and sides. Tonight lotsa body parts are sore. It was really fun.

Upper Body Zeit

Today's workout was ostensibly 5 rounds of 7 inverted whatnots on the rings and 15 ring push ups. So I did 4 inverted whatnots with tuck position before I could not haul myself up into inverted anymore; so after that did knees to elbows. Also pushups on the pvc pipe thangs that sit around on the floor. Made it to 3 rounds of them when it was time for me to get on a pro bono committee conference call. Shoulders are OK. My gut still hurts from last Friday when I did those GHD situps.

Idling

Yesterday I felt another cold coming on so sat out from doing Lumberjack which I had planned to do. Slept till 10 or so, and repeated that this morning in an effort to "shake the disease" as DM says. Sleeping like a wildman is the key to getting resistance back for me. Hopefully it will work, because I hate walking around on the edge of another cold or something worse. Today, it's interesting that my lower gut muscles feel like someone kicked me about 20 times - this comes from doing 36 GHD sit ups which Dan and Mike were telling me I was doing wrong. The comments on HQ site and other places said that you will get a delayed reaction and it's painful if you do them wrong, and they were correct. So I am waiting for that to go away. But the good thing is the muscles feel really tightened up down there even if painful, so I figure it has to be good for the core to do these things if I can just figure how to do them right. It's not real clear to me. Except that they are dangerous as hell for your back somehow if you do them wrong. Scary because they felt good whilst I was doing them.

Diagnosis

So the nice people at the health center told me that I "probably have a mild case of the flu." Ugh. The pseudoephedrine and nasal spray they gave me have held me over for some time now, but I am simultaneously exhausted and not tired at all. I wanted to go to the gym, today to get some maxes to give to Mike K so he can program something for me, but that would have been incredibly irresponsible, both for my own personal health and that of anyone who would lift in the rack after me.

Apparently cough drops are NOT paleo, so that means I have to start my count over again. Am thinking of restarting tomorrow and biting the bullet and not using cough drops. I am pretty pissed that I broke paleo after all my good behavior on Thanksgiving. Hate being sick!!!

How was the CFATL holiday party???

Rest Days

I ahve caught some kind of awful cold that is keeping me basically immobile. I have been taking NyQuil and DayQuil Cold & Flu, but it hasn't helped. Today I slept until noon. It's tech week for my dance company, so I have to dance at night every day this week. I feel like I'm going to diiiiiiieeeee. Accordingly, no CF workouts...

Also, there are two of those huge, nasty bugs in my light fixture crawling around. It's only a matter of time until they find their way out into the room and terrify me. I don't really like that.

Delayed Reaction

The pain from the lunges, which I did Sunday, set in Tuesday a.m. Tightness in quads and butt, hard to climb the stairs. Butt hurt when I sit down. It's going away now. Just in time to see what tomorrow brings.