June 6th, 2011

Never had much desire to blog, but I've been really looking for ways to ramp up my training in (hopeful) preparation for the 2012 Crossfit Games.  This is an effort to find, document, and fix the things that are holding me back.  There are multiple issues hindering me, at the moment.  Diet (college student), amount of sleep (college student), money for equipment or gym membership (college student).  So its looking like me being a college student is what is holding me back :-).

However, dropping out of school to train is one of those life choices most people discourage you from making, and I'm in that crowd.  So I'm going to address what I can, in hopes of correcting a few things.

Introduction aside, lets get to the Crossfit meat!
This summer's ultimate goal is to drastically improve my metcon and endurance times without losing (hopefully gaining) strength.  My sorry little basement gym has enough for me to be creative with my programming.  There is one very unstable pullup bar that I cannot kip on (will be fixing soon...do you have any idea how hard T2B or K2E are on a bar thats moving more than you are?), two barbells with some assorted weights (that I got for 20$ at a yard sale) that amount to one bar set up at around 130 and another about 75, homemade parallettes, rings, a DB set ranging from 5's to 25's, and a couple of JS bands left over from post-shoulder surgery rehab.  In other words, I'm kind of limited.  Not going to let that hold me back though.

Morning WOD:
3 rounds:
3 Press @130
5 Press @75
7 Swimmer's Press w/ 25 DBs
2 minutes rest

3 rounds:
5 Press @75 behind the neck
5 Lateral Lowers with 15s (think of lat raises, just flipped 180 degrees)

This is a (obviously) shoulder strength workout, with the second half set up to address some of the shoulder instability issues I have always been plagued with.

Afternoon WOD:
100-75-50-25
Situps
Flutter Kicks (2-ct)
Leg Levers

Its beach season and I haven't had a good core burner in awhile, plus lingering lower back pain has me hankering for some midline stability.  This took MUCH longer than expected.  I bumped the Flutter Kicks down from 4-ct to 2-ct when my hip flexors started tweaking sometime in the 75 set.

Status:

• Body- Left shoulder was tweaky when I woke up but was fine pre-workout, and has felt great since.  If my lower back doesn't heal up soon though I'll need to take a couple days off.  Ice and ibuprofen has helped but I can't really pull with it yet.
• Nutrition- Apple and OJ with my coffee this morning, but I caved and had a few potato chips when I was craving salt post-workout.  Three cheers for dehydration making you think you want sodium instead of water.  Chicken casserole and whatever veggies I can get my hands on for dinner.  Going on a peanut hunt soon.
• Sleep- around 7 hrs. of very unsatisfying sleep.  That shouldn't be an issue tonight.  I just need to remember not to eat anything before I go to bed so insulin levels stay stable.
• Notes- The 130 press was easier than ever today, and I went through all 3 rounds unbroken.  Feeling the need for a good long run tomorrow if my back will cooperate.  The real challenge for tomorrow will be remembering my log-in information and posting again.

Wish me luck.

"Where do you begin? Perfect is a good place to start. We must always focus on improving things that are already perfect."

-Aaron