Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[adrian]

Hip/glute days

Today and yesterday

Band hip extensions: Mon: 2 x 60 each side, Tues: 2 x 70 each side
Glute bridge: 2 x 10
Single leg glute bridge: 2 x 10
Lying abduction: 2 x 10

Legs are still sore from the weekends run so moved todays time trial to thursday, hopefully will do intervals tomorrow.

[Lawrence.McDonell]

Hip/glute days

Nice!... I have been doing a bit of this stuff myself.

[adrian]

20min Time Trial

4.05km

My legs have not recovered from the 19km on saturday. Feel almost like I may have some minor strains in quads and adductors. I know my hydration and nutrition was way off the mark. Warm up was inadequate as well. Legs actually felt worse at the end of this than after Saturday. Got a new iPhone app called "Runkeeper" Which gives splits which is damn interesting (but I wont write them up yet). Can do better.

Run Time: 20:11
Stopped Time: 0:00
Distance: 4.05 km
Average: 4:59 /km
Fastest Pace: 4:22 /km
Climb: 23 meters
Calories: 280
Heart Rate (from HR monitor): 160 (84%)

[adrian]

20km run

1:58:23

Average: 5:52 /km
Fastest Pace: 4:24 /km
Climb: 123 meters

Definitely an LSD run. Was really just thinking of doing a 15km run due to the fact that my legs have been pretty dodgy all week. Its been a bad training week and I put that mostly down to the kays last weekend. Dropped the intensity and just ran at about 70% mostly. Stopped twice - 2min stretch of the right calf and shin cos it felt like it was getting 'splinty' and a toilet break at 10km. A couple of very minor ITB twinges but nothing really. Calf is still fairly bad, as is the back of the knee (hamstring insertion?) Feel happy overall, but will have to up the intensity and get the training happening properly.

Pre: WPC shake and powerade
Post: WPC (24g protein) and dextrose (46g of carbs)

Shortened Google Maps URL: http://j.mp/dh0BOa

[adrian]

Hip/glute day

Band hip extensions: 2 x 80 each side
Glute bridge: 2 x 10
Single leg glute bridge: 2 x 10
Lying abduction: 2 x 10

Pretty sure I've developed tendonitis at the hamstring or gastrocnemious (behind the knee) both knees, but far worse on the left. Rest, ice, nsaid's, acupuncture. Puts a ding in the motivation. I need to kick myself in the ass and train way better - no wonder I liked CF, there was always people there waiting to kick my ass for me.

[adrian]

5 x 1000m Intervals

C2
3:33.0
3:42.2
3:48.1
3:48.7
3:46.6

Pretty tough. I'm sure I've lost a fair bit of conditioning. Went too hard in the first interval as I was supposed to be within 5sec of best. Feels good to complete a workout without feeling I've injured something. Why am I running again?

[adrian]

2 x 8min Intervals (C2)

4190 meters covered

Kept pretty much same pace as I had for 1000m intervals the other day.

Pre: Powerade (14g carbs)
Post: WPC, Dextrose and creatine

[adrian]

Repetition Upper Body

Bar Dips Work up to 3 sets of max reps, rest 60 seconds between sets.
12 - 11 - 6

DB Tricep Extension
3 x 10 7.5kg each arm

Strict Pullups max reps
8 - 6 - 5

DB flyes
3 x 10 7.5kg each arm

Hollow Rock + Superman
30 sec alternating hold x 2

First day trying to work in "Westside for Skinny Bastards" (http://www.defrancostraining.com/articl ... part1.html) around the running. Seems good because its three days of training, I can scale some of the intensity back, two days are upper body which is better for me and I can work it more at the globo I (unfortunately) have to go to. I hate not doing weight training. Pullups are supposed to be 3 - 4 sets, so next week I'll do 4 sets of 6. Shouldn't have done flyes either - was trying to go from memory and mixed it up with shoulder press

Pre: Powerade (14g carbs)
Post: WPC (24g protein) and dextrose (46g of carbs) and creatine

Also had A.R.T massage done to alleviate some of the tendon issues I am currently having.

[adrian]

Max Effort Upper Body

ME Bench Press
1 x 5 60kg

Incline DB Bench Press
3 x 6 20kg 22.5kg 22.5kg

Bent Over Row
4 x 10 40kg 40kg 45kg 45 kg

Bent Over Rear Delt Flyes DB
3 x 12 10kg 10kg 10kg

Hanging Leg Raises
15-15-15

Pre: Banana, WPC
Post: WPC, Dextrose, Creatine

Early session. Intensity pretty low - want to do ME dips, but need a belt from somewhere. Nice way to start the week.

[adrian]

120:60 x 6 (C2)

580m - 567m - 547m - 539m - 537m - 544m

Total = 3314

Warmed up with about 10mins on the treadmill. First time I've run since I did 20km and realised I had tendonitis. Could still feel the tightness there behind the knee and started feeling a bit tight in the anterior shin regions - nothing a stretch wouldn't help. Intervals just hurt. Cooled down with a bit more of a jog on the treadmill, but quit after 3mins as I was just spent from the rowing. Still feel a bit sick now after an hour. Actually wanted to do this yesterday and do a tempo run today. If I can drag myself to the gym in the morning I will do a weights session - and then maybe an easy run in the afternoon.

Nothing pre workout
Post: WPC, Dextrose, Creatine

Also bought some new Vitamin D capsules that are oil rather than powder. Apparently thats a better way to absorb D as its a lipid based vitamin (its actually classed as a steroid from memory). When I remember I take magnesium too.