The Fitness Monster Workout Log Blog

This workout left me totally spent …

Javorek Complex - upright row, high pull snatch, squat to overhead press, rdl, bent-over row - 2x thru

Deadlift 5,5,5

Step-up 10,10,10

Pull-up 10,10,10,10

DB Push Press 10,10,10,10

Barbell curl 3,5,7,10,20

Really didn’t even push that hard on the deads today … got up to about 225.  Most likely it was the Spike I took before the workout that made me crash so hard afterwards.  The stuff is seriously insane (I’m not affiliated with the product in any way, I promise :)  If you look at the label, it’s got like 350 milligrams of caffiene and 33,333 % of your daily value of B 12.  It gets you going - but not reccommended for the faint of heart.

For more product reviews, diet tips, workout advice, and more, please head over and take a look at my other blog at thefitnessmonster.com.

Warm-up with foam roll and dynamic stretch …

Front squat 5,5,5

Lunge 10,10,10

DB Incline bench 10,10,10

Bent DB row 10,10,10

Barbell curl 10,10,10

Energy level for today’s workout really just wasn’t there … got it done, but that was really about it.  I think some good reflection on this is to first look at the importance of recording your workouts!  If we don’t write our workouts down in some form, we’re not really able to look back and really even realize that we had a sub-par workout.  Second, we can ask ourselves why - was it too little sleep, improper nutrition, dehydration, etc.  I think in this case for myself it was likely a combination - but my daily routine wasn’t really that different.  If anything, I didn’t have my normal pre-workout energy drink!  So in the future I need to A.) have my energy drink or B.) ween myself off of them because I’m really becoming depended on them to a degree.

For a little more on the good and bad of caffeine, take a look at this article I wrote for Ezinearticles.com.

Did the Workout of the Day from the CrossFit main site; consisted of the following:

foam roll hams, calves, piriformis, it bands

7 mins on elliptical 

static/dynamic stretch combo

And for the meat of the workout:

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

This was really a fantastic workout - will have to keep around for the future.  Ended up having to do assisted pull-ups towards the end of the workout; also subbed weighted dips for the thrusters.  Was a great combo of resistance training and cardio in one workout - was a very good intensity, but didn’t totally destroy me, which I liked

Today’s workout is an interval run … it’s going to be short and sweetWalk/dynamic stretch

Jog 5 min

Run 120 sec 

Walk 60 sec

Repeat 6 times

This workout was a lot tougher that I thought it would be!  High intensity anaerobic work is always going to be more beneficial than low intensity aerobic work with regards to changes in body comp.  I got this workout idea from CrossFit Endurance; I would highly recommend taking a look at this website.

For a more in-depth look at why interval training is better than steady-state cardio for burning body fat, take a lot at my Stop Doing Cardio post over at The Fitness Monster Blog.

Back on schedule today … should be a killer workout!

Dynamic warm-up: 

Static stretch: hams, calves, hip flexors, piriformis

Dynamic stretch: prisoner squat, lunge, push ups

Hanging leg raise: 10,10,10

Workout:

Deadlift 5,5,5,5

Step-up 10,10,10

Close-grip chin 8,6,6

Push press 8,8,8

DB Curl 10,10,10

Run 20 minutes

Tough workout today!  Actually felt a little sick afterwards … possibly because it was the first really hard workout since I have been feeling better.  This is something I’ve always wondered about; it happens to my clients fairly frequently.  What makes someone feel queasy or dizzy or sick after or during a tough workout?  Head over to The Fitness Monster Blog and read my lastest post to find out why!

Today was a suped-up version of ‘Elizabeth’; did the WOD from the crossfit main site:

foam roll, dynamic warm-up, core work

15 155 pound power cleans

30 dips

12 155 pound power cleans

24 dips

9 cleans

18 dips

6 cleans

12 dips

3 cleans

6 dips

For time!

Also added some direct arm work afterwards.  This workout was a killer; I feel like it’s doing a lot towards improving my Elizabeth time.  Did regular dips instead of ring dips.  While high rep weightlifting is controversial in a lot of strength and conditioning workouts, one thing I know is that’s it’s really, really hard - which is one good thing it’s got going for it!

For those of you who don’t know, here is a link to a great article from the crossfit journal about the original ‘benchmark’ workouts: what they are, their importance, why they are structured the way they are, etc.   ‘Elizabeth’ is one of them; it consists of 21-15-9 reps each of cleans and ring dips performed for time.  This is a bear of a workout!  Look to the article for more details.

‘Cindy’ (CrossFit workout) on the schedule today.  Workout was structured as follows:Dynamic warm-up: neck rolls, arm swings, dynamic quad, dynamic ham, leg cradles

5 pull-ups

10 push-ups

15 bodyweight squats

As many rounds as possible in 20 minutes

Finished with 40 minute fast-paced walk outside

Still easing back into full workout intensity; finished 10 rounds of Cindy.  It can be amazing how much easier you get winded when getting back into the mix after being sick.  I paid special attention to my form on the kipping pull-ups; pushing away from the bar at the top of the movement seems to be so key to doing an efficient kip.  The kipping pull-up looks like a cheating pull-up at first glance; it’s really a legitimate but different movement from a regular pull-up.  I’ve posted a video that gives a great explanation.  Enjoy!

Easy workout planned for today … feeling much better, but still plan on easing back into it.

Warm-Up:

10 Mins elliptical

Foam Roll: Calves, Hams, IT Band, Quads, Piriformis

Wall squat, 1 leg RDL, lunge w twist, dynamic calves

Stretch hip flexors, hams, calves

Workout:

Front squat 8, 8,8

Lunge 10,10,10

Seated Row 10,10,10

Dips 10,12,12

Hanging knee to elbows 10,10

Sit-Ups 15,15,15

Cable curls 12,12

Workout lasted about 45 minutes which was perfect for what I was trying to do.  Wanted to share a link to a Crossfit Journal article about the importance of squatting.  It’s a great read and really goes in to depth about why everyone needs to squat!  Also has some great instruction and cues to help you out with your technique, some picture examples of good and bad technique, and some nice progressions to get you squatting properly in no time.  Be sure to check it out.

It’s been a really long time since I’ve missed three days in a row!  Like I said before, I normally try and just power thru my workout routine and end up being sicker so much longer - so I’m resolving to take it easy until I feel better.  Another thing we should be focusing on when we’re sick - and when we’re well, for that matter - is drinking water!
Here is a good article on the importance of drinking enough water over at freedrinkingwater.com.  According to the article, water makes up more than two thirds of the weight of the human body.  We can go weeks without food but only about three days without water.  Mild dehydration is one of the most common causes of daytime fatigue, and an estimated 75% of Americans suffer from chronic, mild dehydration.  A few other things that water does:

Serves as a lubricant

Forms the fluids that surround the joints

Serves as a detox agent

Regulates metabolism

Interestingly, when we look at the research, there doesn’t seem to be a definitive amount of water that needs to be consumed on a daily basis.  A good guideline I try to follow myself and that I recommend to my clients is to shoot for half of your bodyweight in ounces of water per day.  So drink up!

I actually decided to skip my workout today as I’m feeling pretty under the weather … I usually am the type to try and keep working out despite feeling sick … and I usually end up feeling worse!  So is there any scientific basis behind this?  Should we take it easy when we’re sick or should we suck it up and try to power through it?

An article posted on CNN.com in 2006 gives a few good suggestions.  Here are the highlights:

• Although it might be tempting to keep up your workout routine, it’s probably best to take it easy - working out may actually prolong the illness.
• It’s a myth that you can ’sweat out’ germs and toxins
• If you have a fever, chest congestion, or a cough (below the neck symptoms), skip the workout.  If you just have the sniffles or a cold (above the neck), working out is probably just fine. 
• Ease yourself back into your normal routine - don’t just jump right in at 100% intensity.

Remember to take care of yourself this flu season!