Today for the first time in a long time I did a Crossfit Workout of the Day (WOD) instead of my usual Stronglifts 5x5 workout. I used to do Crossfit or similar workouts regularly, and like CF and what it accomplishes for functional fitness.
Today's WOD was push presses with 75 pounds, 100 reps and then 10 muscle-ups, all for time. Since I can't to muscle-ups the substitution is 3 pull-ups and 3 dips for each muscle-ups. Substitution number 2: Since I didn't have a dip bar, I did 6 bench dips. Overall it was a good hard workout that I completed in a decent time.
I learned a couple of quick lessons today. First, mental conditioning for different kinds of work is important and can't be overlooked. A couple of times during the 100 push presses I re-racked the bar to immediately realize I could have done another rep or two. Second, my body is very conditioned to lift a certain plan after doing 5x5 as my main workout for almost 2 years. 5 reps followed by 1-3 minutes rest is quite different than as many reps as can be done well, rest, do as many again, over and over! I probably was breathing harder than if I had been running!
Time for sleep, and wondering how I'll feel when DOMS sets in!
Friday, July 27, 2012
Sunday, July 22, 2012
Too much "can-do" can do you in
When I was going through Navy Dive School, we were all in very good shape, and many of my fellow students were multi-sport lettermen, collegiate varsity athletes (one even represented the US in the Pan-Am Games). On top of that, we were all in strong mental shape, highly motivated to complete whatever the challenge was-physical, emotional, diving performance. One saying we would often yell was "Can-Do, Master Diver" as the top Navy enlisted divers challenged us, trying to find the weakness in a future Navy Diving Officer that he would have to work with. Mornings normally started with up to 30 minutes of calisthenics and then off for a fast 4 mile run, or, even more fun, they'd mix the run and cals together! Nothing like running a mile or two at a fast pace (at least for me), getting dropped for 10 minutes of cals, and then off for another mile or so! CAN DO, Master Diver!
However, many of us became walking wounded, as pushing to physical failure was expected if you couldn't do the number of whatever exercise it was-and almost all of us got to find our where our limits was! In some cases, that limit was pushed upwards as we continued physical training, but sometimes muscles would pull or tear, joints would give out, or in one classmate's case, a disc bulged and he was out of training. In my case, I came very close to tearing both calf muscles. One Corpsman gave me very good advice, "Too much Can-Do, can do you in." While the immediate case was trying to bounce back from each calf injury too quick, he also wanted to give me some wisdom.
Why to I write all this? Well, 2 days ago I tried my usual 5x5 workout after having been tight and a bit sore for a few days. After warming up, during set one of squats my back started to knot up. I finished the set, stretched a bit, and tried a second set. Although not as sharp, I could feel the knot but finished that set. More stretching, back under the bar, and 3 reps into the third set the back isn't feeling right. A few years ago I would have pushed through, but there is a reason for these gray hairs! I re-racked the weight and proceeded to cool down. While it's hard to stop a workout, too much Can-Do in a previous case like this ended up in a back spasm, which I cannot afford right now. Instead my back is better today than it has been in almost a week, so tomorrow I'm trying the same workout.
However, many of us became walking wounded, as pushing to physical failure was expected if you couldn't do the number of whatever exercise it was-and almost all of us got to find our where our limits was! In some cases, that limit was pushed upwards as we continued physical training, but sometimes muscles would pull or tear, joints would give out, or in one classmate's case, a disc bulged and he was out of training. In my case, I came very close to tearing both calf muscles. One Corpsman gave me very good advice, "Too much Can-Do, can do you in." While the immediate case was trying to bounce back from each calf injury too quick, he also wanted to give me some wisdom.
Why to I write all this? Well, 2 days ago I tried my usual 5x5 workout after having been tight and a bit sore for a few days. After warming up, during set one of squats my back started to knot up. I finished the set, stretched a bit, and tried a second set. Although not as sharp, I could feel the knot but finished that set. More stretching, back under the bar, and 3 reps into the third set the back isn't feeling right. A few years ago I would have pushed through, but there is a reason for these gray hairs! I re-racked the weight and proceeded to cool down. While it's hard to stop a workout, too much Can-Do in a previous case like this ended up in a back spasm, which I cannot afford right now. Instead my back is better today than it has been in almost a week, so tomorrow I'm trying the same workout.
Monday, July 9, 2012
Your last rep is life or death (really)
I hope the title of this post caught your attention. Are you ambivalent about your last rep in a set, an exercise or a work-out? "Well, I did a lot today, this one rep isn't that important"....
WRONG! The last rep is life or death! Failure to push through and get that last rep is death of your dream, your goal, your future. Going all the way through, finishing the workout gives you the health and fitness and the life you are shooting for. Whether it's 5x5, 3 sets of 8 or 12, tabata's or intervals, make it life or death!
WRONG! The last rep is life or death! Failure to push through and get that last rep is death of your dream, your goal, your future. Going all the way through, finishing the workout gives you the health and fitness and the life you are shooting for. Whether it's 5x5, 3 sets of 8 or 12, tabata's or intervals, make it life or death!
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