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Saturday
May272017

Working Out Standing Up!

No seats or chairs for me at CrossFit Green Bay this morning. My sciatic nerve was in check, no back pain, and other than being tired, I felt pretty good. The sun was shining, the garage doors were open, and I had plenty of time. This means playtime.

I dragged the prowler outdoors, loaded it moderately heavy. Today I meant to run behind it rather than slowly push it across the concrete.  

With high hooks on the rig to hold it, I added green bands to a fat bar.  Strapped a couple of kettlebells to each end, dangling and bouncing from the bands. Just for fun I added 10# plates to each end of the bar. My intent was to walk from one side of the gym to the other with the bar fully pressed overhead.  And to do this lots of times.

Dumbell racks always beckon me. Knowing workout Murph awaits on Monday (one element of it is 100 pullups), I certainly didn't want to perform any pullups. But one of my favorite exercsies, floor-to-overhead with a dumbell, would provide a wonderful full-body exercise today.

Whenever possible at CFGB, I warm up on the Assault Bike. Remember the old Schwinn Airdyne bikes, usually collecting dust in the corner of an old gym? These new machines are metabolic beasts. I enjoy using one slowly for a few minutes, then pressing the dreaded interval button. This morning I went through eight cycles of ten seconds of intense work (as in, as hard as one can go) ,then ten seconds "rest". Nothing warms me up for a tough workout like the Assault bike.

I moved from one of these to the other, for 90 minutes!  Prowler to dumbells to fat bar, all after a short interval session on the Assault Bike.

Five floor-to-overheads on each arm comprised one set, so ten reps at each weight. Beginning with a 30# dumbell, I moved through 35#, 40#, 45#, 50#, 55#, 60#.  Stopping at 60#, I did five sets at that weight. Last week I got through ten reps at 80#, but today opted for reps rather than weight.

Outside on the Prowler, pushing it "quickly" from one end of the gym to the other proved challenging, but I'm good at sticking to my plan to rest only 10 seconds or so at one end, then get right back to the other. That's quite metabolic, of course.

The fat bars are among my favorites. Today I used the light (45#) version, as it was already in use. There is a 65# fat bar I've used on occasion for walks and lunges. It's difficult, when loaded. This bar today was tough, with a couple of 26# kettlebells bouncing up and down on each end, plus the additional 20# in plates. Walk around with that locked out above your head for a while and tell me your core/abs/midline isn't firing!  From one side of the gym to the other is maybe three dozen small steps each way. I performed this at least a dozen times.

Something interesting happened today. My breakfast was a few hours before this session, and it was five eggs and a bunch of vegetables. No simple carbs. Early in my workout I felt sluggish, my legs were heavy, and I generally felt like I was getting very tired. I added a half scoop of Vitargo and a little protein to my shaker of BCAA and pre-workout, and within minutes I was energized and felt strong again!

This bears out the critical importance of pre- and intra-workout nutrition, an area I feel is often neglected, often by CrossFit athletes. The time surrounding the workout is absolutely not the time to diet!

62 years old and kicking ass in the gym...

 

Thursday
May112017

Added Some Simple Carbs to My Post-Workout Shake and Look What Happened!

Thursday
May112017

Hometown Gym Still Kicks Ass

Last weekend I was in Michigan visiting my father. Of course I got in a couple of workouts at my tried-and-true Community Center gym, where I've been slinging weights since I was a young teenager. Imagine my happy surprise when I found this:

Turf and a prowler and a little dragging platform. Sweet. I spent a good 20 minutes each day, pushing and running and eventually walking, alternated with hand-over-hand rope pulls. It was great, and such a nice addition to the rest of my workouts.

Wednesday
May032017

Damn, Thought I Was Holding My Own

Last night I got in a decent workout at a gym I don't go to very often. It's a nice change of pace and I have fewer interruptions. My hour+ consisted of some leg tri-sets and a few back movements. But what I did is neither here nor there.

After putting together my post-workout shake (creatine, BCAA, Vitargo, whey protein - the usual), I was walking through the gym and heard my name called. Turns out an old friend from my competitive cycling days had recently joined the gym. We hadn't seen each other in at least a decade, and had a nice chat about our shared cycling days, getting older, etc. But here's why I'm talking about this:  he said when he initially saw me he thought it was me, but then said to himself: "nah, it can't be John, his calves aren't big enough."

Damn, I thought my calves were still pretty good, even now at 62 years old.

Here's my calves less than two weeks ago, on the ride home after a workout at CrossFit Green Bay. I was sipping my post-workout shake containing fast-acting carbs in the form of either Vitargo, Build or Real Food.

Saturday
Apr222017

Spring Cycling, Quick Post-Workout Shake

Tonight was my first road ride of the spring. Yes, oudoors on the roads of central Wisconsin, on my veteran Lemond bike. I only got in 90 minutes, and felt like it took the first 20 to loosen my right hamstring and get it operating properly, but all in all, the ride was a success (live Rolling Stones in my ears helping me up gentle hills). The sun was shining and temps were still decently warm. Getting on the bike seemed the right choice, rather than another drive to the gym. 

On the bike I drank water with a small amount of BCAA in the bottle. Nothing special, no added food for only 90 minutes.

simple: high-glycemic carbs, BCAA, proteinOnce home, I was pretty hungry, and wanted a recovery shake, knowing it would be a while before I ate. Optimally, I'd add some type of powdered carb source to a blender (Vitargo, Real Food, Carbolyze, Build), but in the kitchen I spotted two small bananas that were getting pretty soft. Not being a fan of throwing away food (there are already enough frozen bananas in the freezer), I dropped them into the Blendtec. A dose of BCAA and two scoops of protein, and voila, in only a minute or so, I was tossing back a useful and tasty recovery shake.

Don't exercise without putting nutrients into your system after your workout. This is the crucial time for helping your body, your entire system of muscles and organs, to recover and adapt and react to your workout (whether strength training or metabolic, it doesn't matter). Assuming you want to get stronger and fitter and healthier, don't workout without fuel. It's a critical part of the equation, no matter your goal. 

Another time I'll discuss pre-and intra-workout nutrition. As spring comes to the midwest and people begin running and cycling outdoors, ramp up your nutrition game!