Globo gym workout

Took CrazyWife to the local Globo Gym to get in a quick workout. We were both pretty sore from the Dan John Rapid Ascent lifting.

Warm up

Played with handstands.

3 rounds of max perfect push ups. (25-16-15)

Warm up 250m row.

500m Row. (1:34.9) Concept2 Model C but at least they had two of them.

Tabata Sprints. Only got four rounds at 12.0 incline and 7.0 speed. This kicked my ass. I guess that ten pounds I put on is catching up with me. Going to have to balance the metcon with the weightlifting I guess...

WEDNESDAY'S PROGRESS REPORT

TRAINING: 7 (felt like an 8 but it was a pretty weak effort)
RECOVERY: 5.5
Sleep (2) 6hrs of okay sleep
Nutrition (2) one cheat (cake and ice cream - yum)
Active Recovery (0)
Stress (1.5) alone time + hung out with Crazy Great-Grandma

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Tracking your Progress

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Found a re-hash of a great way to track your training and recovery at a great site, CrossFit Portland.  It was basically taken from the Lifting/Throwing Coach Dan John and I had seen it before and it's pretty simple so I think I'll break it out and try it again.  It is ironic (creepy) that I had just got through doing my favorite Dan John Workout yesterday and then found this tracking modality (again).  I love this "creepiness" of CrossFit, it just leads you down the right path if you just keep your eyes (and heart) open.

Progress is tracked on a 1-10 scale.  On days with a WOD, you want the TRAINING number to be high with RECOVERY at least equal if not higher.  On Rest Days, you want the RECOVERY score to always be higher so that you know you are getting high-quality recovery so you can effectively see gains and get ready for more training.  Pretty simple (I hope).

TRAINING score (1-10)
  1-3: no training
  4-5: active recovery (no workout but beneficial Rest Day)
  6-8: easy through medium workout
  9-10: sweat angels through OMFG

RECOVERY score (1-10)
  Nutrition (0-3)
     - basically 3 is perfect day; minus 1 per cheat
  Sleep (0-3)
     - <4.5 hr = 0
     - 4.5-6hr = 1
     - 6-7.5hr = 2
     - 7.5hr+ = 3
     - Sleep Quality Bonus = +/- 1
  Active Recovery (0-1)
     +1 for extra stretching, yoga, massage, foam roller, etc...
  Stress (0-3)
     +1 for no relationship stress
     +1 for getting some alone time
     +1 for doing something fun that day

Okay, here goes.  Recovery Tracking Day 1 (again)

TRAINING: 7
   Quality Day (Dan John - lifted heavy, PR'd front squat, press was too easy)
RECOVERY: 6
   Sleep (2) 4.5hrs + quality sleep despite going to bed at 1am
   Nutrition (2) one cheat (nachos and fountain pepsi)
   Active Recovery (0)
   Stress (2) alone time + shopping for shoes

Overall, not bad, good training day, not too taxing but still saw progress.  Recovery was a little weak, sleep and nutrition could have been better but considering we are camped out at the in-laws it could have been worse.  Just need to keep track of this and make sure Rest Day is all about recovery.  I guess my cheat days can't be when I'm not working out.  Not sure if that makes better sense but it might be easier to not cheat at all on the Rest Days and allow for a little cheating on days I workout (seems fair?)

Dan John Rapid Ascent

8-6-4 reps of the following:

Power Clean
95-135

Shoulder Press
65-95

Front Squat
115-145

Felt good in all three. Still getting stronger?! Gonna have to go
bigger next time...

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Gymnastic Cert

3-4 January 2009

Las Vegas, NV

Max Overhead

MONDAY 081229

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Un-fun "Globo Gym" workout. What a bunch of zombies floating through the gym, alone, hidden behind their iPod and headphones. Losers. I'll never go back to that crap...

SP 95-95-115-115-135
PP 115-125-135-135-135
PJ 115-135-135-150 had to leave early, couldn't take anymore of the dreadful, boring ass atmosphere...

Getting sick, feeling like crap, very tired of eating with the carboholic families. Have we always eaten such crap and thought we were being healthy????

Can't wait for the Gymnastics Cert this weekend. A little worried that it's going to kick my ass.

SATURDAY 081227

SATURDAY 081227

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 rounds in first 10 minutes as Rx'd.
7 rounds in second 10 minutes at 65#.

Pussed out...