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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...

 

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