So, Monday saw me get a ride in and get some stretching in. I opted to lay off the shoulder workout via xfit. Tuesday is a much needed rest day.
Monday's ride left me with a bashed left kneecap and a nice little cut across it. Again. Those things have been chipped and bashed it's a miracle they haven't turned loose. Anyway, I'm black, blue yellow and green. There's a little purple on the L leg, but R leg is mostly green.
Today I've decided to not attempt Fight Gone Bad. I'm lacking some equipment and my body is saying back off. I'm going to listen.
Wednesday, December 31, 2008
Sunday, December 28, 2008
why stop at just the foot?
There are lots of things that are a bit tender. Man, I'm in bad shape and pretty sore. This afternoon, I met some of the guys for a ride at Boulder. SNAFUs kept me from getting my planned multi-lap. After the ride, Scott came back to the house for a workout with me.
Scaled back the WOD.
3 rounds for time
400m run
10 back extensions
20 situps
14'30"
That seems exceedingly slow. Running is once again difficult for me. Since I started cold and haven't done any runs in quite a while my form is crap; making me even slower than I am normally. Hopefully this workout will clear some of the metabolic waste I'm feeling.
Scott did great! In fact, he caught me and passed me at the very end. He started at the end of my 1st run since we were equipment constrained. 11'30"
Very cool.
Scaled back the WOD.
3 rounds for time
400m run
10 back extensions
20 situps
14'30"
That seems exceedingly slow. Running is once again difficult for me. Since I started cold and haven't done any runs in quite a while my form is crap; making me even slower than I am normally. Hopefully this workout will clear some of the metabolic waste I'm feeling.
Scott did great! In fact, he caught me and passed me at the very end. He started at the end of my 1st run since we were equipment constrained. 11'30"
Very cool.
I think I heard 'er turn over
Crank it again. Maybe it'll start.
So here's the scoop. I've made a habit of wadding up my too-decrepit-for-my-age body and slamming it into the ground on a regular basis. It seems that there is a toll for such behavior. I was unaware.
For well over 20 years I've been wrecking my bikes and now some things are starting to complain - like my ass, both wrists, both ankles, both shoulders and the remaining brain cells who've banded together and formed a united front to help keep me in one piece. That's a real shame because I think I was just getting really good at it.
The real reason is that it's time for change. I want accountability. Structure is going to be a staple in my athletic diet if I have any hope of being one of those really interesting old guys that remain active and healthy throughout their lives. Consistency! That's it!
Fuck. We'll see. For now, let's get to the nitty gritty:
Friday, December 26, 2008 WOD
Angie - scaled for me as I've been much too busy for the last 3 months or so coughing up green stuff and nursing a torn this and sprained that. This was my first real workout in a long time. I've lost a scary amount of both fitness and strength. My last Angie in Aug 08 was done as prescribed (100 reps each exercise). Slowly, but as prescribed. Friday's fare?
20 pullups
20 pushups
50 situps
50 squats
Despite feeling like I had scaled appropriately, I headed out for a brief run. That sucked, too. The workout was untimed but appropriately intense. Every rep counted. Dammit.
Saturday, December 27, 2008 - scaled from 95#
AMRAP in 15 min:
5 x 45# thruster
7 x 45# hang power clean
10 x 45# sumo deadlift high pull
I got through 8 sets. There are some mitigating factors...I rode my MTB at Boulder for an hour earlier in the day, choked down some chow then hit the WOD. Didn't see Uncle Pukie but I just couldn't put together more work in that 15 min.
On a completely separate note, Henley and I went to see "The Tale of Despereaux" together today. She actually asked that I take her when given the choice (no. I am not lying.) We had a Daddy-Daughter date today and when we came out of the theater...the sun was shining. What a sweet kid. After the movie she told me that we'd need to stop to get a card for Mommy (!!!), so we did. It doesn't really get much better than that, unless you see a good movie.
We'll talk about diet later. The beer food group is well represented as evidenced by the giant blob of marshmallow encasing my torso.
So here's the scoop. I've made a habit of wadding up my too-decrepit-for-my-age body and slamming it into the ground on a regular basis. It seems that there is a toll for such behavior. I was unaware.
For well over 20 years I've been wrecking my bikes and now some things are starting to complain - like my ass, both wrists, both ankles, both shoulders and the remaining brain cells who've banded together and formed a united front to help keep me in one piece. That's a real shame because I think I was just getting really good at it.
The real reason is that it's time for change. I want accountability. Structure is going to be a staple in my athletic diet if I have any hope of being one of those really interesting old guys that remain active and healthy throughout their lives. Consistency! That's it!
Fuck. We'll see. For now, let's get to the nitty gritty:
Friday, December 26, 2008 WOD
Angie - scaled for me as I've been much too busy for the last 3 months or so coughing up green stuff and nursing a torn this and sprained that. This was my first real workout in a long time. I've lost a scary amount of both fitness and strength. My last Angie in Aug 08 was done as prescribed (100 reps each exercise). Slowly, but as prescribed. Friday's fare?
20 pullups
20 pushups
50 situps
50 squats
Despite feeling like I had scaled appropriately, I headed out for a brief run. That sucked, too. The workout was untimed but appropriately intense. Every rep counted. Dammit.
Saturday, December 27, 2008 - scaled from 95#
AMRAP in 15 min:
5 x 45# thruster
7 x 45# hang power clean
10 x 45# sumo deadlift high pull
I got through 8 sets. There are some mitigating factors...I rode my MTB at Boulder for an hour earlier in the day, choked down some chow then hit the WOD. Didn't see Uncle Pukie but I just couldn't put together more work in that 15 min.
On a completely separate note, Henley and I went to see "The Tale of Despereaux" together today. She actually asked that I take her when given the choice (no. I am not lying.) We had a Daddy-Daughter date today and when we came out of the theater...the sun was shining. What a sweet kid. After the movie she told me that we'd need to stop to get a card for Mommy (!!!), so we did. It doesn't really get much better than that, unless you see a good movie.
We'll talk about diet later. The beer food group is well represented as evidenced by the giant blob of marshmallow encasing my torso.
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