The Soreness Begins

Just wanted to get a quick post up on my last few workouts.  Friday I did the Back Squats and Decline Sit Ups. 

Shout out for the Encinitas Fire Dept.

Back Squats 225lbs 21-15-9
Decline Sit Ups 42-30-18

To this point I honestly haven't been that sore.  I would feel the workouts the next day a little bit, but nothing ridiculous.  This workout was different.  I was incredibly sore and still am as I right this two days later.  Back Squats with 225 isn't anything I haven't done before but this number of reps was pretty brutal.  And the sit ups didn't help.  I can't remember the last time I did that many sit ups so I am feeling both pretty back.  I did my overhead squats and turkish get ups again to get going before the WOD.  I timed the workout but forgot to stop my timer at the end so I'm not really sure how long this took.

I took Saturday off luckily to help recover from the previous workout but then the workout on Sunday was another killer.  It consisted of

30 Jumps reaching for an object 12" above my reach
20 Deadlifts with 185lbs
10 Handstand Push Ups

This was a timed workout for 4 rounds.  Seemed doable on paper, but I have to admit I was scared of the HSPU.  I have never actually done them before so it was going to be interesting to see how 4 rounds of 10 would be.  I almost chickened out and did feet elevated push ups but I sucked it up and went for it.  They actually were not as bad as I thought.  I couldn't hit 10 straight without resting but I could do it in 2 sets.  Probably could have gotten a tad lower, but I was pretty impressed with what I did. 

Unfortunately I was short on time and was only able to finish 3 rounds of this.  I know I could have gotten through the forth though if I had more time.  We will see how the soreness is doing tomorrow.  My legs are still pretty brutal. 

I took a sneak peak at tomorrow's WOD and all I can say is Damn......

Improving the Overhead Squat

So I have decided that I will be adding a few things to my crossfit workouts.  Since the WOD are so short it isn't going to hurt me to add a few things to improve my mobility and strength.  I started adding two exercise before each workout and 2 after.  Before the workout I am doing a few sets of the Turkish Get Ups and the Overhead Squat.

The Turkish Get Up is just a great exercise to prepare the entire body for the workout and help improve my hip mobility and shoulder stability, as well as get the core working.  The Overhead Squat like I said in previous posts is my Kryponite.  I am determined to master it so I am performing a few light sets every workout to improve at it.

Today's WOD was the Push Press 2-2-2-2-2-2-2.  I did 135-145-155-165-175-180-185.  Felt pretty good but tough by the end.

After the WOD I did 2 sets of standing cable chops and lifts just to work the core a bit extra in PNF patterns.  k

"Ship" Wrecked

So I am starting to realize that I'm just not a stud.  I was hoping I could get through most of these workouts with little to no modifications but I'm just not that cool.  My last two workouts I realized that if I try to always do the recommended weights I am just going to hurt myself.  It's a shot to the ego but I will have to drop down in some of the weights.

Monday I did the 2012 Reebok Crossfit Games Chipper.  It consisted of for time:
155lb Overhead Squat, 10 reps
10 Box Jump Overs, 24" Box
135lb Thruster, 10 reps
205lb Power Clean, 10 reps
10 Toes To Bar
10 Burpee Muscle Ups
10 Toes To Bar
205lb Power Clean, 10 reps
135lb Thruster, 10 reps
10 Box Jump Overs, 24" Box
155lb Overhead Squat, 10 reps

I had to modify just about all the weight.  I did 55lbs for the overhead squat.  I'm still just terrible at them but getting better I think.  I made it through the thrusters the first time through but on the way back had to drop down to 115lbs.  Power Cleans I did 155lbs but think I could have done alittle more with this one.  And finally I couldn't do the burpee muscles ups so I just did burpee pull ups and did 10 of them.

Overall a pretty brutal workout.  I finished in 18:18.

Tuesday I was suppose to have a rest day but I decided to do the next workout and take Wednesday off since it worked better for my schedule.  This was the Ship workout.  Pretty brutal.  It was 9 rounds for time of 185lb Squat Cleans, 7 reps and 8 burpee box jumps on a 36" box.  I dropped down to 115lbs on the squat clean.  I usually do power cleans so I wanted to work on my form with this one.  115lbs was plenty though.  I unfortunately only made it through 7 rounds in 20 minutes.  I had my 5 month old son with me who I was hoping would nap while I worked out but it didn't happen.  He started to getting fussy so that pretty much ended my workout.  Still felt wrecked after 7 rounds though.  

Workout Updates

Just a quick weekend update.  Spent most of the weekend hanging out with the family but was able to squeeze in two workouts.  Love the short workouts still.  So on Saturday I did the WOD that consisted of 30 GHD sit-ups (didn't have a GHD so just did them on a decline bench), 30 reps of 225lb deadlifts, 30 double unders, 30 reps of 95lb Overhead Squat (just did 45lbs), and 30 pull ups. 

Those bastards.

I knew going in to this that my worst exercise, by far is the overhead squat.  My shoulder mobility has never really been that good and I pretty much avoid OH Squats like the plague.  It pissing me off watching the crossfit games and seeing how easy these guys make this exercise look.   I am actually hoping by the end of this program I can do them decently.  I've been practicing them just about everyday to improve.  So I didn't even attempt 95lbs.  This was my first modification I had to do so I was a little bummed but I didn't want to mess with it.  I also couldn't get a very deep squat even with 45lbs, but I did the best I could.  Did everything else no problem.  I'm trying to incorporate more kipping pull ups, but this can be hard to do where I'm performing these workouts. 

Sunday I did the WOD of Fronts Squats 2-2-2-2-2-2.  I haven't gone heavy with front squats in a long time so I really wasn't sure what I could do.  I start at a weight I knew I could get and then just when up from there.  Saw some conflicting things online with how long to rest.  I saw one person post 2:17.  Seemed like such a weird number so I just went with that.  I did it with 155lbs-175lbs-195lbs-205lbs-215lbs-225lbs.  I was actually pretty impressed with myself.  I don't think I have ever done that much with front squats.  It is pretty nice when that is all you have to do for the workout.  You can just throw it all out there. 

I have been sticking only with the WOD until today.  I have started swimming a few months ago.  Swimming is another thing I use to avoid at all costs.  I started getting into it and don't want to stop, so I just swing once a week after my crossfit workout.  I don't think it will influence my results too much. 

Mike

Feeling Alittle Sore

So after 3 days of my crossfit experiment I am definitely feeling it.  It is hard to think such short workouts can cause so much pain.  It is all good pain though.  Today I made it through the Fran workout, which consists up three rounds of 95lb Thrusters and Pull Ups for 21-15-9 reps.  Finished in 8:54.  Could not do kipping pull ups where I was so I had to do it with normal push ups.  I'm sure I could have shaved a few minutes off with kips. 

Looking forward to a rest day tomorrow then hitting it hard again this weekend. 

I'm Impressed Already

Just a quick update today.  So I made it through my second crossfit workout.  Again loved the quick intense workouts.  This was the Isabel- 30 Snatches with 135lbs for time.  I have to say I really impressed myself.  It has been awhile since I've done Barbell Snatches.  Especially since I don't have the rubber olympic weights so I can't just slam them down. 

Going into the workout I kept telling myself I would just pick a lighter weight.  I tried a few reps at 95lb to see how it was, then 115lbs.  Then I just said screw it, let's see what happens.  Made it through the whole thing with 135lbs.  Took me 10:20.  Could probably improve quickly on that but it took a few reps to really get my technique back. 

As far as the diet goes...I am not doing a strict Paleo, but I am getting pretty close.  Have to say I am pretty hungry most of the day.  Hopefully this doesn't last long. 

Mike

Converting To Crossfit After 1 Workout?

So, this was day one of my crossfit phase.  I have to admit I loved it.  The WOD was the Elizabeth workout.  One thing I have always loved about these workouts is I am usually in and out.  I have been nervous to drop my son off at daycare since the last few times I was there he got kicked out for screaming too much.  I think he loved this workout as well.  I was in and out less than 30 minutes.  That included my warm up and cool down. 

The Elizabeth is two exercises, Cleans (135lbs) and Ring Dips, for rounds of 21, 15, 9.  I didn't have rings so I did parallel bar dips and doubled the reps.  I know you are suppose to triple the reps for the conversion but since it was my first workout I wanted to see how it went.  I probably could have tripled it, so I know for next time.  The entire workout too me 9:48.  I found conflicting info on the type of cleans.  I think for crossfit you just have to go from floor to shoulders by any means.  Some places said to perform a squat clean and others said power clean.  Since I am most comfortable with the power clean I did them. 

So far off to a great start.  I am a big fan of any workout that get me fatigued and in and out of the gym in a hurry.  Hopefully this keeps up. 

Mike

The Stats

Ok.  So here are the initial measurements and assessments I did before I will start each program.  I think I have it pretty well covered.  I measurement body comp, weight, circumference, power, lower/upper strength, and endurance.  Here are my tests and the results:

Weight- 185lbs
Body Fat (three site)- 12.7%
Blood Pressure- 138/81
RHR- 57bpm
Circumferences Neck- 14.5 Chest- 41.75 Waist- 34.5 Hip- 37 Upper Arm- 14 Thigh- 22.25 Calf- 14.25
Hang Cleans- 185lbs
Bench Press- 245lbs
Back Squat to parallel- 315lbs
Pull Up Max (each rep to deadhang)- 16 reps
Push Up Test (as many reps as I could keep pace with a metronome set at 50bpm.  One beep down second beep up...)- 27 reps
1 Mile Run (had to do on a treadmill unfortunately)- 7:04

I think this will pretty much cover everything.  I will test again at the end of 8 weeks and see how my crossfit challenge measures up.  One note, I did not use a spot for any of the lifts so I will do that again at the finish. 

The Crossfit Challenge

Ok.  So I have decided in honor of the Crossfit Games finishing up I have decided to start my Workout War with Crossfit.  So for the next 8 weeks I am going to be a crossfitter.  I will do my best to stick to this program.  My two biggest concerns for this challenge are the diet and the stay injury free.  I have never followed a Paleo diet before and honest would never want to.  I will stick to one a close as I can but know it is going to be a huge challenge for me. 

Crossfit has just exploded in recent years.  I think most people are familiar with it but if not you can head over to their website www.crossfit.com and learn more about it.  It is a very controversial training strategy and you will see arguments for and against it all over the internet.  I personal have good and bad thoughts about crossfit so I just wanted to share some of them here.

First the pros.  I think crossfit has done some really great things for the fitness industry.  In no particular order here are some that come to mind.  They have turned fitness into a game or sport.  Most people quit working out because they are bored or view it as work.  Then you think of exercise as practice for a sport it gets much more motivating.  The Crossfit Games can now even bee watched on ESPN and sell out every year, showing how popular it is getting. 

They keep it relatively simple.  They stick to fundamental movements and exercises for the most part.  While it is nice to through it a lot of variety and new equipment in your workout, much of it is unnecessary.  Be perfect and the basics and you will see amazing results.  

There workouts focus on different physiological response of exercise and intensity.  Most people focus on one style of training for far too long.  How long have you been training at the same rep range.  You typically see those who are trying to lose weight only perform high reps and those through to get stronger only train at lower reps.  You are completely missing out on different muscle fiber types and physiology responses to exercise if you always train the same intensities.  It is so important regardless of your goals to mix it up to receive the full benefit of exercise.  Hit heavy weights for low reps, high reps for endurance, and everything in between. 

These workouts are designed so you are constantly trying to improve.  This relates to the first point of making fitness a game.  You perform a workout once and you know your starting point.  When you perform it again you know what mark you are trying to beat, making it a great motivator.  This really helps push the intensity of the workout and constant improving.  Most people have trouble with this.  For whatever reason they do not want to push themselves to improve, but if you aren't improving you will not see the results you are hoping for. 

Ok, so now for the areas I feel need improvements.  First a quick point in terms of business sense.  There are currently 6 crossfit gyms within probably a 10-15 mile radius of my studio.  They may be trying to take over the world, but the might put themselves out of business.  It surprising they do not have limitations where they can open new facilities.  

In terms of a workout though I think many people should take precaution.  I mentioned that I really love how they push the intensity, but this may not be the best fit for MOST people.  Crossfit workouts are very intense and may go overboard sometimes.  I like that they train for power, strength, and endurance, but certain exercises are ideal for each category.  For example, olympic lifting such as heavy cleans are designed more for power not endurance.  Trying to heavy clean for high repetition is just asking for an injury.  As you fatigue you will lose more and more form and it is inevitable to see some kind of injury.

I have many friends, colleagues, and forming teammates that have really gotten into crossfit workouts.   Many because they were athletes all their lives and now found a way to stay in great shape and be competitive.  That being said I also know many of them who have repeated surgeries due to serious injuries from their workouts.  The amazing thing is they keep going back for more.  This leads to another issue.  These gyms seem to get almost cult like, where everything is sucks if it is not crossfit.  It is this mentality ( and I know not everyone in crossfit is like this) that leads to problems.  I have heard crossfit trainers talk during my conferences I run with Exercise Etc and can't believe what I am hearing.  Basically that it is clients fault if they get doing their workouts.  They are not in good enough shape for it.  Meanwhile I thought it was the trainers job to get them in shape and keep them healthy. 

Now this may be an extreme, but I have seen this mentality a few times.  I have also seen some great teaching and teamwork at crossfit and with their trainers so before you yell at me I know not all gym work this way.   I think it is just important to remember that there is no one perfect program.  There is room in this world for all types of gyms and workout styles. 

And finally, the Workout of the Day or WOD, seem alittle random.  This is probably crossfit's biggest criticism.  It is more of s series of tough workouts stringed together and not a preplanned periodization type program.  It would be nice to have peaks and valleys in the program instead of constants pedal to the floor training.  Think of how professional athletes train.  These are some of the best conditioned athletes in the world.  They workout very hard but you don't see them training full intensity all the time.  They have planned off seasons to allow for recovery. 

Now I would love to hear your input on the topic.  I tried to stay as neutral as I could stating both sides of the argument.  But I know there are those out there that know much more about crossfit so would love your opinions.  And really that is one of the reasons I am doing this.  You need to experience things for yourself before you really can evaluate the program.  I will post my experience with it and things may change as I go.  One thing is for sure though is that Crossfit is a force in the fitness industry.  If people aren't criticizing you then no one knows about you. 

I am going through my initial evaluation today that I will test in 8 weeks to see how the program worked.  I will post them shortly. 

Thanks,

Mike

Let the Battle Begin

First off, thank you for checking out my blog.  I hope you continue to come back and check on some of my updates.  This first post is just to give you a little background with what I will be doing over the next several months. 

Well I have been in the fitness industry from about a decade.  I have a BS in Kinesiology from the University of Connecticut and a MS in Exercise Science from the University of Florida.  Since then I have worked as a personal trainer in a number of different settings.  Currently I own a private personal training studio in Carlsbad, CA, I am a fitness educator with Exercise Etc, and I am a consultant for a few different online fitness sites like fitorbit.com and runkeeper.com. 

Being a fitness professional, it can be frustrating and overwhelming with all the get ripped quick schemes and other weight loss programs.  One thing I have learned working in this industry is that I do not know everything.  And anyone that claims they do is full of it.  Things are always changing a new research is coming out all the time.  That being said I would like to know as much as possible so I can provide the best service for my clients.  With that I thought it necessary that I put myself through a little experiment.  I am always asked about the latest fitness fad or new products and supplements coming out.  I can give my opinion for many of these using some of my own experience and using research studies.  But for me to really give my honest opinion it is best that I participate in these programs to test them myself and report my progress. 

So I decided I am going to put myself through some of the most popular fitness programs out there. I will stick with everything as best I can for 2 months.  During that time I will post my workouts, my diet, and my overall experience with the program.  It is my hope that by doing this, I can first hand see what programs are full of %#?! and what programs can back up their claims.  If at any point you read my posts and decide you would like to join me, please just contact me and we will get you on one of the programs. 

I am going to be 100% honest with my posting on how I feel the programs are working.  I will not accept any money to promote certain programs.  I will just pick the ones I feel most people have questions about.  A few I am thinking about starting with include P90X, Crossfit, and Insanity.  Like I said, I will spend two months doing whatever the program requires and see how it measures up.  I'm actually really excited to do this.  I know how good some of these companies are at marketing, but let's see how good they are at the actual program. 

Please feel free to comment and let me know if you think there are any popular programs out there that I should consider. 

Thanks,

Mike Deibler MS, CSCS
San Diego Premier Training
My Workout Creator