Hyper

Fridays are my hypertrophy days.  My goal is to be 190 and <8% bodyfat.  I wrote about this the other Friday.  I feel hypocritical every Friday doing Hypertrophy workouts and being a CrossFit coach.

I was encouraged to actually make this blog about self-discovery and not just a workout log book...it's never easy being vulnerable and saying the thoughts/feelings that occur. 

For me, the biggest challenge is consistency.  Consistently doing the workouts over a long period of time.  My push, my personal challenge is to hit both my performance and my atheistic goals and I know that it comes directly from consistent attention and effort.  I have this thing in my head that form and function are the biggest measuring sticks that people use to judge my ability to coach them...the reality is I'm projecting.  Perception is always projection.  What I perceive is actually my projections onto other people.  The truth of the matter, the real painful thing to realize is that I judge my own ability to coach on my form and function, my physique and performance.   

Today's workout:
Warm Up:
build up to working weight on leg press (275)
Then:
Leg extentions - 150# 30x, then immediately
Leg Press - 315# 28x
Then:
Calf raise 125# 19x
then
Hanging knee raises 2x20, 1x failure

As you can see, doing leg presses and leg extensions, isolation of muscle groups is not "crossfit."  But in the end, I like body-building, it's fun to me and Mike Mentzer, Dorian Yates, Ellington Darden and the like (HIIT guys) are guys that I look up to in the bodybuilding world.  I like to follow a similar line of thought which started with Arthur Jones, Ellington Darden, then Mike, then Dorian.  Mike was a philosophical body-builder which speaks right to my soul.   

A CrossFitter who see's this would argue with me that doing full depth squats, or "functional" stuff is all i need to do, CrossFit is all I need to do.  I suppose. 

For me though, I like CrossFit, I like Gym Jones, I like Body-building, I like Adventure Racing (I only did one sprint so far though), I like swimming and water polo, I like a lot of things...can't I do all of them?  Do they have to be mutually exclusive?  I suppose that if I wanted to be at the CrossFit games I can't, but is that the only thing that matters?  I train to discover things about myself.  Dedicated effort to one thing is hard, maybe in the end I'm avoiding that because it's so difficult.  Focused attention for a long period of time is how you get to the top of the sport...am I avoiding it?

Then:
Recovery Swim

Today was just a recovery swim.  I worked on stroke drills for about 1 hour then got out.  It was nice to just float a little bit, swim easy and not have to push so damn hard all the time.   

Hyper

Light general warm up:
Then:
Lateral Dumbbell Raise 1x12@30#
Bent Dumbbell Lateral Raise 1x14@20#
Barbell Curl 1x 10@70#
Tricep Press Down 1x22@120
Bar Dips 1x 3 @25

Then:
Swim
2x15 (30"/30")
Rest 7:30 between rounds

Endurance

Steady State Endurance
Swimming (everything in yrds)

Warm up:
200 easy

Stroke drills - catch-up, finger tip drag, etc in 25's
then:
10x 50's on 45"
then:
5x 100's on 1:30
then:
200 kicking (various)
then:
easy 200 cool down

My goal is to continue to increase the 100's up to 10x 100 at 1:10-1:15 or so.  That would be interesting to see happen.  It's been so long since I did workouts at that split.  Build up to 50's on the 30, 100's on the 1:10, 200's on the 2:30...

Scheduled for strength session afterward, but didn't happen.  "sad clown face."  

Power-Endurance

Today was a memorable one.  I swam again for the first time in a long time.  Ironic part is that I have no idea how to program a swim workout for myself.  After all those years swimming, I just did what I was told and have no idea why or how to design my own.

I wanted to do something pretty close to steady state for 60 min. but what ended up happening was at best a fartlek style swim.  I warmed up with about 50 yards, which in the world of swimming is not even close to a warm up.  Then I decided to swim some 50's.  I did about 10x 50's on the 45.  I ended up resting about 10 seconds and had to get back on my horse.  I was totally spent, arms anyway.  Then I decided to do a couple 400's...haha, no chance.  I swam one and can only imagine how long that took.  Some stroke drills, some kick drills, some easy IM stuff, fly down, breast back, just random BS in the pool.  After about an hour of this useless floating and splashing I got out.  I forgot how it feels to be in the water and what that insasiable hunger is like aftwarwards.  Gotta be careful with that!

Then, later:
Power-Endurance:
Deadlift 10x at 115%BW
Row 500m
4 Rounds for time

I finished in 10:50

I assumed my body weight was about 200lbs so I threw on 230 for a go.  I ended up doing the deadlifts non-stop and rowing at 1:51 slip.  It felt pretty good, but in terms of strength-to-weight ratios I have a long road.  I might name this one and revisit it, it seems like a good test.