Monday, April 22
Back to the KB! In preparation for the VWC protocol, I'll be swinging and/or snatching 3 days a week. I'll be running as well, but it will be flexible; 2 or three days/week, possibly more, may or may not run same day as kb work. KB alone will give me the stamina to RFYL, the running is just to get the skill specific practice and work on pace.
SNATCHES!
15:15 x20 - aiming for 1-3 perfect snatches per work interval
4/4, 4/4, 4/4, 4/4, 3/3, 3/3, 3/3, 4/4, 3/3, 3/3
70 reps! Not bad for the first snatch workout in over a year! Didn't feel too tough either, definitely could push harder and/or add intervals. However, form is paramount always, and I need to work on the downward acceleration and butt-punch technique. Hell, my whole technique needs work. It's not terrible though!
Tuesday, April 23
Day after my first kb workout in a year and regardless of the inevitable soreness I feel like a fucking immortal!
Run!
1+ miles
~16.5 minutes
Added an extra hill to the usual mile course and ran stairs at the Pike end of Freeway Park. No idea what the extra distance was, but I ran over a mile without stopping, with extra hill and stair work, AND I pushed myself to increase my usual joggy pace.
Wednesday, April 24
So. Fucking. Sore. Shoulder girdle and posterior chain got *worked* on Monday. I'm excited for more.
Snatches!
15:15x20 - again going for 1-3 per interval
4/4, 3/3...
62 reps! I was held back a little bit by my calluses. They hurt like a bitch on the first few intervals, and at the end I have a blood blister under the middle finger of my left hand. I'll sand them down and hopefully they won't hinder me next time. No matter though, I'm stoked to be doing the snatches and dialing my form in to where I'm comfortable attempting the VWC. Soon...
Thursday, April 25
Run!
~1 mi
<11 min="" p="">
Friday, April 26
Swings! (gotta let the new calluses rest)
15:15x20
7/7...interrupted by phone; call this a warmup
9/9, 7/7, 8/8, 7/7, 7/7, 7/7, 7/7, 7/7, 7/7, 7/7
146 reps!
Sunday, April 28
Top Pot Doughnut Dash 5k!
Good times!
Monday, April 22, 2013
Tuesday, April 16, 2013
RFYL W7
Tuesday, April 16
No running yet this week. Foot still hurts. Been keeping ibuprofen in my system; it's helping, or it's masking the pain. Gonna keep taking it for a few more days and see where I'm at. Kettlebell should arrive Thursday.
Almost went out to run today, but felt a sharp pain in the front of my foot a couple times while walking around the apartment. Resting is hard - Only 129 days left to train!
Thursday, April 18
Kettlebell arrived today! Played with it a bit. I also bought Viking Warrior Conditioning, because all reviews say it is the ultimate in using the kb for cardiovascular conditioning. Read the first couple chapters; the protocols look very challenging. I need to sharpen my snatch form before I tackle it, so I'll either incorporate the ETKB swing/snatch program, or simply start snatching a few times per week. The snatches I did today felt pretty good, so I don't think it will take too long before I'm ready to start VWC.
NOTE: Swinging and snatching do not bother my foot.
Saturday, April 20
Seattle Magazine's First Annual Earth Day 5k! Suzi and I did this together and it was a lot of fun! We lined up in the 12-minute-mile start position, and without any sort of timer, and with no training, we ran a pace of 12:28. The surprising part for me is that we ran all but maybe half a mile of it. Suzi was really awesome, overcoming the nausea and fatigue of being in early pregnancy. We had a great time.
My foot hurt at the start, but warmed up and felt OK through most of the run. After cooling down it started hurting quite a bit though.
Sunday, April 21
I feel really good today. Yesterday's run was not only fun, but it was a confidence builder. The great news is that so far (about 2 hours into my day) my foot doesn't hurt. I just did 40 uneven squats on it with not a twinge of pain.
No running yet this week. Foot still hurts. Been keeping ibuprofen in my system; it's helping, or it's masking the pain. Gonna keep taking it for a few more days and see where I'm at. Kettlebell should arrive Thursday.
Almost went out to run today, but felt a sharp pain in the front of my foot a couple times while walking around the apartment. Resting is hard - Only 129 days left to train!
Thursday, April 18
Kettlebell arrived today! Played with it a bit. I also bought Viking Warrior Conditioning, because all reviews say it is the ultimate in using the kb for cardiovascular conditioning. Read the first couple chapters; the protocols look very challenging. I need to sharpen my snatch form before I tackle it, so I'll either incorporate the ETKB swing/snatch program, or simply start snatching a few times per week. The snatches I did today felt pretty good, so I don't think it will take too long before I'm ready to start VWC.
NOTE: Swinging and snatching do not bother my foot.
Saturday, April 20
Seattle Magazine's First Annual Earth Day 5k! Suzi and I did this together and it was a lot of fun! We lined up in the 12-minute-mile start position, and without any sort of timer, and with no training, we ran a pace of 12:28. The surprising part for me is that we ran all but maybe half a mile of it. Suzi was really awesome, overcoming the nausea and fatigue of being in early pregnancy. We had a great time.
My foot hurt at the start, but warmed up and felt OK through most of the run. After cooling down it started hurting quite a bit though.
Sunday, April 21
I feel really good today. Yesterday's run was not only fun, but it was a confidence builder. The great news is that so far (about 2 hours into my day) my foot doesn't hurt. I just did 40 uneven squats on it with not a twinge of pain.
Monday, April 15, 2013
Veterano: W17
Pullups
1x9
1x7
w
1x7
1x5
Head Bridges
1x12
1x10
w
1x12
1x10
Did extensive warm up today - shoulder dislocates, pump stretches. Seems to have made all the difference because I experienced far less pain and awkwardness in my shoulders, particularly the right, and was able to do more reps.
Half Handstand Pushups
1x11
1x10
w
1x12
1x9
Suzi helped me find an object to act as a guide so that I know how deep to go when I'm by myself. I don't normally like to use things like that (like squatting to a bench), but left to myself on this exercise I'm just too unreliable, and my progress suffers. Hopefully this new consistency will have me done with these in no time.
Hanging Knee Raises
1x14+7
1x9+6
w
1x12+6
1x7+5
Uneven Squats
2x20 - Progression Standard!
w
2x5
Yee-yeah! Finally! I hate this exercise so much; it feels amazing to be moving on to the next step! Bring on the Half Pistols! In fact, I brought them in the second half of today's workout!
Half One-Arm Pushups
1x3 - 1/16 reps
1x4 - Inclined reps
1x6R5L - Higher inclined reps
1x5 - Higher incline
1x10 - Close uneven pushups
w
1x5 - Higher incline
1x3 - inclined reps
1x11 - Super Slow close pushups
1x8 - Super Slow close pushups
1x9
1x7
w
1x7
1x5
Head Bridges
1x12
1x10
w
1x12
1x10
Did extensive warm up today - shoulder dislocates, pump stretches. Seems to have made all the difference because I experienced far less pain and awkwardness in my shoulders, particularly the right, and was able to do more reps.
Half Handstand Pushups
1x11
1x10
w
1x12
1x9
Suzi helped me find an object to act as a guide so that I know how deep to go when I'm by myself. I don't normally like to use things like that (like squatting to a bench), but left to myself on this exercise I'm just too unreliable, and my progress suffers. Hopefully this new consistency will have me done with these in no time.
Hanging Knee Raises
1x14+7
1x9+6
w
1x12+6
1x7+5
Uneven Squats
2x20 - Progression Standard!
w
2x5
Yee-yeah! Finally! I hate this exercise so much; it feels amazing to be moving on to the next step! Bring on the Half Pistols! In fact, I brought them in the second half of today's workout!
Half One-Arm Pushups
1x3 - 1/16 reps
1x4 - Inclined reps
1x6R5L - Higher inclined reps
1x5 - Higher incline
1x10 - Close uneven pushups
w
1x5 - Higher incline
1x3 - inclined reps
1x11 - Super Slow close pushups
1x8 - Super Slow close pushups
Monday, April 8, 2013
RFYL W6
Monday, April 8
1 mile, stopping only for traffic at intersections
<11 min="" p="">
Running again! It hurts a bit, but I think the ankle is strong enough to take it as long as I keep it short and easy. Took an Advil after to help the inflammation. We'll see how it does.
Thursday, April 11
Had a physical today. Doc (nurse practitioner, but whatever) looked at the foot and determined that it isn't fractured, just strained. Usual advice of rest, ice, ibuprofen and a brace. Took 800mg of ibuprofen throughout the day and the foot hurt a lot less. Hopefully within a week I'll be back up and running.
In the meantime, I ordered a 35kg competition style kettlebell today, which is exciting. I wanted to put kb training in the regimen anyway, and I think it's something I could do with this hurt foot. Of course, by the time it gets here the foot should be better.
1 mile, stopping only for traffic at intersections
<11 min="" p="">
Running again! It hurts a bit, but I think the ankle is strong enough to take it as long as I keep it short and easy. Took an Advil after to help the inflammation. We'll see how it does.
Thursday, April 11
Had a physical today. Doc (nurse practitioner, but whatever) looked at the foot and determined that it isn't fractured, just strained. Usual advice of rest, ice, ibuprofen and a brace. Took 800mg of ibuprofen throughout the day and the foot hurt a lot less. Hopefully within a week I'll be back up and running.
In the meantime, I ordered a 35kg competition style kettlebell today, which is exciting. I wanted to put kb training in the regimen anyway, and I think it's something I could do with this hurt foot. Of course, by the time it gets here the foot should be better.
Thursday, April 4, 2013
Veterano: W16
Pullups
1x8
1x6
w
2x7
Head Bridges
1x9
1x8
w
1x8
1x7
My bum shoulder makes these so much harder than they should be. Also, my hands slide on the carpet, which does not help; but if I brace them against a wall, I feel like I'm cheating.
Half Handstand Pushups
1x10
1x11
w
1x10
1x8
Hanging Knee Raises
1x11+6
1x7+7
w
1x10+6
1x7+6
Uneven Squats
1x10
Did these reps, and felt my strained foot muscle flare up. I'll do some reps just to practice form (the right foot is hurt, the foot that wants to twist outward during squats - incidentally, I think the muscle that pulls outward on it is the strained one), but I'll be skipping proper sets of squats this week.
Half One Arm Pushups
Still too weak. GTG-ish reps throughout the week!
1x8
1x6
w
2x7
Head Bridges
1x9
1x8
w
1x8
1x7
My bum shoulder makes these so much harder than they should be. Also, my hands slide on the carpet, which does not help; but if I brace them against a wall, I feel like I'm cheating.
Half Handstand Pushups
1x10
1x11
w
1x10
1x8
Hanging Knee Raises
1x11+6
1x7+7
w
1x10+6
1x7+6
Uneven Squats
1x10
Did these reps, and felt my strained foot muscle flare up. I'll do some reps just to practice form (the right foot is hurt, the foot that wants to twist outward during squats - incidentally, I think the muscle that pulls outward on it is the strained one), but I'll be skipping proper sets of squats this week.
Half One Arm Pushups
Still too weak. GTG-ish reps throughout the week!
Monday, April 1, 2013
RFYL: W5 - Rehab
Injury update: The pain/problem is under and slightly forward of the outside ankle bone in my right foot. The area is stiff and painful when moved, especially when using my own power to roll the foot out or when standing on my toes. There is one tender spot very near the ankle bone (slightly below and forward), feels like a tendon. I think I'll try to run on it this week, with reduced time and/or intensity, and see how it goes.
April 1
Didn't run, but spent some quality time trying to stretch and work the injured foot. Interestingly, the injury doesn't hurt at all if I relax the foot and move it around with my hands; it's only when I use the foot muscles that it hurts.
April 2
Time to try running again! Yeah, I made it around the block; barely. That fucking hurt. Guess I'll spend the rest of my allotted run time googling foot injuries. I really don't want to see a doctor, because they'll just tell me to stay off it and take advil. Maybe I can find some more useful information on my own. UPDATE: While I was at work my foot pain suddenly reduced significantly. If I'm careful, maybe I can be up and running next week!
April 1
Didn't run, but spent some quality time trying to stretch and work the injured foot. Interestingly, the injury doesn't hurt at all if I relax the foot and move it around with my hands; it's only when I use the foot muscles that it hurts.
April 2
Time to try running again! Yeah, I made it around the block; barely. That fucking hurt. Guess I'll spend the rest of my allotted run time googling foot injuries. I really don't want to see a doctor, because they'll just tell me to stay off it and take advil. Maybe I can find some more useful information on my own. UPDATE: While I was at work my foot pain suddenly reduced significantly. If I'm careful, maybe I can be up and running next week!
Wednesday, March 27, 2013
Veterano: W15
Pullups
1x8
1x5
w
2x6
Head Bridges
1x8
1x9
w
2x10 - Again, the lack of rep progression has been due to me just not grinding through more reps. Grind!
These are really tough, especially the first set in any session. My shoulder doth protest, and my wrists are less flexible than I feel they need to be; I've actually ended up doing bridges on my fingertips instead of my palms because of this. So, to add to the things I try to work on throughout the week (free handstanding, one-arm pushup position, yoga/stretching, sitting cross-legged), I should probably add wrist stretches, shoulder dislocations, and bridge holds. It will all be worth it in the long run!
Half Handstand Pushups
2x10
break
2x10
Hanging Knee Raises
1x10+5
1x7+6
w
1x10+6
1x7+5
Uneven Squats
1x20
1x10
w
1x12
1x10
Half One-Arm Pushups
Still not there yet. Working static holds and inclined versions throughout the week.
Inclined 1/8-1/4 one armers: 2x5
Static holds: 2x3-5 breaths
Assisted one-arm pushups*: 1x5, 1x3
*assisted by the other arm set outside of shoulder width
Close Pushups: 1x12
w
Inclined 1/8-1/4: 2x5
Static holds: 2x3-5 breaths
Assisted: 1x5, 1x3
Close: 1x12
1x8
1x5
w
2x6
Head Bridges
1x8
1x9
w
2x10 - Again, the lack of rep progression has been due to me just not grinding through more reps. Grind!
These are really tough, especially the first set in any session. My shoulder doth protest, and my wrists are less flexible than I feel they need to be; I've actually ended up doing bridges on my fingertips instead of my palms because of this. So, to add to the things I try to work on throughout the week (free handstanding, one-arm pushup position, yoga/stretching, sitting cross-legged), I should probably add wrist stretches, shoulder dislocations, and bridge holds. It will all be worth it in the long run!
Half Handstand Pushups
2x10
break
2x10
Hanging Knee Raises
1x10+5
1x7+6
w
1x10+6
1x7+5
Uneven Squats
1x20
1x10
w
1x12
1x10
Half One-Arm Pushups
Still not there yet. Working static holds and inclined versions throughout the week.
Inclined 1/8-1/4 one armers: 2x5
Static holds: 2x3-5 breaths
Assisted one-arm pushups*: 1x5, 1x3
*assisted by the other arm set outside of shoulder width
Close Pushups: 1x12
w
Inclined 1/8-1/4: 2x5
Static holds: 2x3-5 breaths
Assisted: 1x5, 1x3
Close: 1x12
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