BP, SU, PU, SP

Morning

Bench Press 5 X 5
Load: 195

Situps 5 X 20
*Supersets

Strict Pullups 5 X 10

Shoulder Press 5 X 5
Load: 135
*Supersets

Workout comments: Bench press and shoulder press were done with normal barbell. Shoulder press and pullups were relatively easy. Time to start increasing the weight.

HSPUs, SU, CU, BP

Early afternoon

HSPUs 5 X max
10, 8, 8, 7, 7

Weighted Incline Situps 4 X 15
Load: 25
*Supersets

Weighted Chinups 5, 5, 4, 4
Load: 40

Alternating Dumbbell Bench Press 4 X 15 (each arm)
Load: 45

Workout comments: After only one session, I noticed a big increase in max HSPUs. Shoulder pain is a thing of the past these days, and I think it's entirely due to the stretching program using the lacrosse balls on my vertebrae and the added stretching that comes with swimming. When in doubt with any sort of upper body pain...swim.

Swimming Time Trial

Late afternoon

WU: 350y focusing on Touch and Go Drill (Catch-Up Stroke)

Main: 10 min time trial
~540y total

CD: 5 laps easy

Workout comments: The technique work beforehand definitely added some speed to the workout, really helping me stretch out and stress more quality strokes rather than quantity. I'm still waiting for the day when I can squeeze in an extra lap into a designated time period, shedding the 1 min/lap pace I've been hovering around so far.

Strength

Early afternoon

Bench Press 5 X 3
Load: 215, 225, 225, 225, 225

Wood Chop 5 X 10 (each side)
Load: 80
* Supersets

Dumbbell Shoulder Press 4 X 5
Load: 100, 110, 110, 120

Pullups 4 X 15
*Supersets

Workout comments: Two great points from today. 1) I noticed almost no shoulder pain during both the bench press and shoulder press, which is usually not the case during these movements. 2) I defintely felt underworked during the kipping pullups today. The last set felt almost too easy. I could have easily knocked out 20. I think most of the benefits have come from simply wrapping tape around the handles. What were they thinking wrapping the grips in smooth rubber? Sweat instantly turns to vaseline on those things.

Last week wearing the boot. Still some minor aches from wearing it, and I'm worried my ankle stability will have surely suffered during the long period of inactivity. If the prognosis comes back with added time out, I'm blowing it off, having received multiple reports from runners with similar injuries stating they simply ran until it didn't hurt anymore. Modern medicine is great, but when the doctor spends less than 10 minutes with you before moving on to the next patient, it makes you question how important your healing actually is.

Swimming Intervals

Afternoon

WU: 5 laps easy

Workout: 5 X 350y with 2 minutes rest
6:45, 6:45, 7:06

Total distance: 26 laps (1300y)

Workout comments: Longer high intensity intervals continue to be my weakest link. I can only seem to maintain about 3-4 laps of quality form (at least my own interpretation) before I start to feel my muscles failing. I've been having difficulty breathing on both sides and noticed that bilateral breathing causes more faults in my form. Unilateral breathing helps cut out extra body movements and allows me to focus more on consistency. However, I know that breathing every stroke is causing extra drag through the water. Hopefully endurance will start to appear soon.

Incline Bench, Pullups, Swimming Intervals

Afternoon

Incline Bench Press 4 X 5
Load: 135, 155, 155, 155

Kipping Pullups 3 X 15

Swimming Intervals

WU: 5 easy laps

Main: 3 X (50y, 100y, 200y)
*Rest exactly the amount of time it takes to complete each interval.

1. 0:51, 1:45, 3:48
2. 0:48, 1:45, 3:43
3. 0:47, 1:45, 3:44

Workout comments: Oddly, I felt better and more rested on each piece than I did on the previous set. I was pushing pretty hard on the 50y and 100y pieces, and didn't really start to feel my form fail until the 200y intervals. Every so often I catch a glimpse of someone swimming who is either a beginner or just has no idea what he/she is doing. I'm glad I can't really see myself or I would be totally de-motivated. Still, the workout today felt productive.

Bench Press, Chinups, Shoulder Press

Late evening

Bench Press 5 X 5
Load: 195
*20 Situps after each set

Chinups 4 X 10
Shoulder Press 4 X 6
Load: 100, 110, 110, 110

One round of metabolic arm progression for good measure. Wasn't really feeling it today though.

Workout comments: Ahhh commercial gyms. They are superior to my work gym because they offer much more of a selection, a lot more weight, and legitimate squat racks and bench press stations, not just smith machines. Plus they have a pool. But I made the mistake of going last night around 6:30, and virtually every weight station was taken up. I was lucky to squeeze in where I could, but a workout during peak hours here defintely takes longer than when you can move around unimpeded.

A good note is that I always thought that the Smith machine was somehow giving me false results, since the bar is virtually weightless and there really is no work done on your stabilizer muscles. But the last few times I've tried the real bar, it has seemed easier than expected, especially with a close grip. Of course this will all be moot as soon as my ankle heals and I can start running and biking again.

Swim Time Trial

Late afternoon

WU: 250y focusing on staying long, lowering stroke count, and thumb-to-thigh.

Workout: 600y time trial
11:57

CD: 100y

Workout comments: Made some good progress today on maintaining flip turns throughout a tough workout. However, I did feel as though I lowered my intensity a bit in order to save form, and it seemed to work. I swam the last two laps in 1:50, which is defintely better than I have been doing towards the end of the longer workouts. Still, I must look like an idiot splashing around in my lane, trying to attempt an organized workout. That's why I love swimming next to the "aquatics/rehab" lane. All the old people get frustrated as I swim by them and splash water on their perms.

Strength

Early afternoon

Bench Press 10, 5, 3, 3, 3, 3
Loads: 105, 175, 215, 225, 230, 230(failed 3rd rep)

Shoulder Press 5 X 5
Load: 100

Weighted Pullup 5 X 4
Load: 40

Workout comments: Low energy levels today, lethargic towards the end of the workout. Going on almost 6 weeks since any running/biking.

Finished a book yesterday called "What I Talk About When I Talk About Running". The book contains the running/triathlon related anecdotes of a 50-something Japanese novelist. It summarizes his upbringing and events which led to his interest in running, but mainly deals with his struggles with declining race times and ultimate cathartic acceptance of his aging and re-acquainted joy of running. It was a bunch BS. I've often heard that writers/novelists themselves can be very narcissistic and egocentric, which is definitely apparent from this guy's style. He speaks of himself as though he were a part of the elite running community, yet he continually draws near the lower end of the results list. The tone often suggests that the reader has no business even attempting to run (or write a novel) if he/she hasn't realized their talent already. Because that's what it takes to become either, a healthy dose of God-given talent, which essentially can't be learned or taught. Please. It was definitely a struggle to get through this book.

Swimming Intervals

Early morning

WU: 250y with paddles, thumb to thigh drill

Workout: 5 X 200y
30s rest-->do not deviate more than 5 sec from fastest time

3:49, 3:48, 3:49, 3:49, 3:52

Total distance: 1300y

Comments: Having a difficult time keeping stroke rate down, while breathing somewhat comfortably. Low stroke rate + high intensity = breathing every stroke, which definitely takes a toll on aerodynamics.

Strength/Metcon

Early afternoon

One armed pushups 4 X 5 (each arm)


5 Rounds for time
5 Muscle Ups
10 Push Presses (120#)
15 Situps

8:05

Incline Dumbbell Press 4 X 5
Load: 130#

Planks 4 X 30s
*Supersets

Workout comments: Not sure on proper form for pushups, but had some slight shoulder pain on these. Seems light I haven't attempted an honest metcon in forever. This one wasn't half bad.

HSPU, SU, CU, BP

Early afternoon

HSPU 5 X max
7, 5, 6, 5, 5

Weighted Incline Situps 5 X 10
Load: 25#
*Supersets

Weighted Chinups 4 X 4
Load: 40#

Alternating Dumbbell Bench Press 4 X 15 (each arm)
Load: 45#

Workout comments: Nothing new to report. HSPUs were not great by any means but the first round felt surpringly easy. I felt like I could have done at least 10, but lost my balance right after 7. Should replace shoulder presses with these every so often.

Late Afternoon

Bench Press 10, 5, 5, 5, 5, 5
Loads: 105, 175, 205, 210, 210, 210

Knees to Elbows 4 X 10

Wood Chop 4 X 10 (each side)
Load: 80#
*Supersets

3 X Max Pullups
12, 10, 10

Shoulder Press 3 X 5
Load: 100#
*Supersets

Workout comments: Have been wearing this support boot now for almost 5 weeks to help heal a bone lesion I suffered back in February. It seems to be working well. I still feel a little soreness every now and then, but nothing like I used to be feeling. When it's time to put it on in the morning, sometimes I forget which foot it goes on. That should be a good sign.

Having it on for the past 5 weeks means I haven't been able to run or do anything short of swim and upper body exercises. No I don't look like Popeye. But I have learned the value of stretching and recovery, since I've been focusing on this part of my body for the past several weeks. After the first week I was sure my shoulders would never loosen up. But a few sessions a week with a foam roller will work wonders.

If the doctor says I can gradually progress back into running, I'm going to shoot for an ultra next summer or fall. We'll see about where.

Swimming Intervals

Late afternoon

WU: 200y with paddles, 50y without. Practicing length and lowering stroke count.

Workout: 2 X 8:00 min with 3 min rest.

Completed just over 400y during each interval. Breathing became very labored during the end portions of these intervals, mostly due to the increased use of flip turns probably. Still, there is something to be said about increasing aerodynamics and reducing drag, as opposed to increasing propulsion through the water. Tiredness brings out a tendency to "speed" things" up, whether by increasing stroke rate or increasing power. Focusing on slicing through the water takes much more dedication.

Bench Press, Weighted Situps, Weighted Pullups, Push Press, Swimming Intervals

Early afternoon

Bench Press 4 X 5
Load: 195#

Weighted Incline Situps 4 X 15
Load: 25

Weighted Pullups 4 X 5
Load: 35

Push Presses 4 X 10
Load: 115#

Swimming Intervals

AMRAP in 20 minutes:

Swim 50 yards, rest 30 seconds.

15 total rounds

Workout comments: All the intervals were between 47 and 52 seconds. Not sure if this is decent pacing since the distance is so short. I tried to focus on decreasing stroke count over the length of the pool.

Swim

Early afternoon

Metabolic Arm Progression (3 Rounds)

Weighted Situps
Load: 25

3 Rounds for Time:
15 Pullups
15 Shoulder Presses (100#)

5:50

Late afternoon

Tempo Swim

1000 yards for time

20:48

Workoout comments: Swallowing water in the middle of a flip turn feels great.

Bench Press, Wood Chop, Chinups, Shoulder Press

Early Afternoon

Bench Press 5 X 5
Load: 205#

Wood Chop (10 each side)
Load: 90? (Malvern)
*Supersets

Weighted Strict Chinups 4 X 5
Load: 30

Dumbbell Shoulder Press 4 X 5
Load: 100
*Supersets

Workout comments: I've been trying this new warmup involving a drill I saw on the CF website. It was designed by Kelly Starrett, and involves taking two lacrosse balls taped together, and placing under the vertebrae while lying on the floor. Take both hands and place them above your head, gently oscillating up and down. Gradually move the lacrosse balls up your back, one vertebrate at a time. The whole drill should take only two minutes.

I was hestitant to try this, but was surprised to find today that my shoulder pain has significantly subsided during warmups on the bench press, and in particular, during the DB shoulder presses. This could be due to my increase in swimming the past week, which could be stretching out my shouders and lats. Or it could have been the decreased weight I used during the shoulder presses. Either way, I'm happy with the results.

Both the bench press and the shoulder press felt easier than usual. It's a different world when you don't have to worry about nagging aches and pains.

Swimming

I got in a short swim at Drexel before class. I can only manage 30-40 minutes in the pool, since the swim team practices until 6 and I have class at 7. This seems like the perfect amount of time for a Crossfit Endurance workout. On the schedule for today was

4 X 5 min with 3 minutes of rest between intervals.

I modified this to:

3 X 250m with 2 minutes rest

I know it takes me roughly 1 minute to swim 50m at an easy pace, plus distance is much easier to calculate when you can't monitor your watch.

I warmed up with 5 easy laps with hand paddles. Then on to the workout:

4:21, 4:21, 4:13

This was probably the first time I attempted some strenuous swimming workout in a few years and I didn't really know what to expect. I'm pretty satisfied that I have some sort of baseline finally to work with.

Swimming

Early afternoon

I renewed my membership at my local gym this weekend. Surprising how cheap the monthly membership was even with the looming winter. Usually this is when most gyms jack up their prices just in time for the droves of people trying to escape the Northeast cold. I can't believe how quickly the weather has changed in Philadelphia. In the span of two weeks (filled mostly with rain) we have experienced a 20 degree drop in temperature. We saw regular temperatures in the low to mid 90s, followed by temperatures now in the high 60s. What happened to the four seasons? The temperature last night I think dropped below 50, since the thermometer on my car read 51 this morning.

I squeezed in about 30 minutes of swimming this afternoon. I stopped caring about counting the number of laps, since it makes time really drag by. I figure I can do my best at estimating the distance based on how fast (or slow) I know I am swimming.