R7D77/80 – Being Sick Sucks

It’ s my own fault, not taking care of the way I was cooking the meat, I made myself sick Monday night and spent all day Tuesday in bed.

Happily I had done a tricep blast with the kids at gym on Monday and I can do a plyo workout with them today BUT this week was supposed to be the big challenge week / final rest week and looking at the schedule I think it may qualify as the rest week alone. What I might do then is convert next week into a week of tests and challenges and then starting Labour Day get back into the hybrid for a second time.

As always, having a flexible plan is good, as long as you can stay a week ahead of yourself. being flexible doesn’t mean giving yourself permission to slack of or sub something easier just because you are a little tired, it means changing your plan according to your external influences to keep your total work load as high as it needs to be for the week. For me, this was supposed to be rest week but I complained about ending with a rest week on a couple of occasions and since I have a “spare” week next week maybe I can put it to good use.

I have a fit test from P90X, Insanity and Insanity:Asylum I can do. I have a crossfit total I can post for a baseline. I have a 1k or 5k run that I could pull off some time and looking back at my “achievements” post a while back, maybe getting weights and times for all those would be a good idea.

Here’s what I said in my last goals post:

I need to work on some personal bests for the following:

1km run
Shoulder Press
Barbell Clean
Clean and Press
Weighted pushups
All the Fit Tests – P90X, Insanity, Insanity:Asylum
Crossfit WODs such as Angie, Fran etc.

At the same time, I had previously posted this which was the catalyst for my planning, however there are things here I am not willing to try again such as heavy squats, I spent a lot of my life doing them and with my back history, I don’t need to go back there again…

These are some of my CrossFit PRs

Baseline: 3:58
Fran: 7:18 (totally lame)
Jackie: 7:25
Back Squat: 235#
Strict Press: 115#
Deadlift: 315#
CrossFit Total 655#
Max Pushups: 40
Max Unbroken Muscles Ups: 5
Max Overhead Squat: 125#
Max Clean and Jerk: 160#
2K Row: 7:35

I probably should apologize to him for nicking his stuff but I need a little something to concentrate on and getting these numbers for myself is something I would like to do. Also, I think that his site may be a good read, certainly his “start here” page states some of the reasons I am frustrated with the medical profession.

So here are the descriptions of what those numbers mean:

21 Thrusters 95lbs
21 Pull Ups
15 Thrusters 95lbs
15 Pull Ups
9 Thrusters 95lbs
9 Pull Ups

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Back Squat – The basic regular squat we all love to hate
Strict Press – Shoulder press, from standing, front of shoulder (I prefer back of shoulder, but my body is weird).
Deadlift – I’m going to assume everyone knows this. Lift the bar from the floor until you are upright. Keep back discs intact!
Crossfit Total – Simply add the totals from the previous 3 lifts (with each attempted 3 times for max)
Max Pushups – Unbroken push ups, no rest, full range of motion
Max Unbroken Muscle Ups – Again, no stopping to max
Max Overhead Squat – 1 rep max for overhead squat, just regular squat with weight extended overhead
Max Clean and Jerk – Probably the most misrepresented, misunderstood and challenging lift of all.
2K Row – Get on a rowing machine and go until your lungs explode!


So I will work on a plan and post it later.

R5D54-8 – Inadvertent Rest Week (revised!)

I posted the other day that I am sore a lot recently. I am getting out of bed in the morning stiff and not feeling that great. So last week I tried to take it easy, it started on Monday which I had to take off because of the mock meet and the fact I was short on time. I only worked out 4 days during the week, and as the weekend progressed I got more and more sick. It’s now Monday and I feel awful. My back is incredibly sore, I seem to have picked up a bug from the baby and I really feel like I have been through the grinder. I think it is my own fault though, I have a feeling that my short (or barely there) warmups are causing me more grief. I think that the one great thing about following along with DVD workouts is that you tend to spend more time warming up than you do if you are by yourself. My RKC workouts are not for the faint of heart and are short and brutal. However, not warming up properly before I do them is leading me to be more sore and may eventually lead to back problems. At least that is what I think is going on here. I can’t think of any other reason that I would be so sore. The only thing that has changed is the fact that I have been trying to take advantage of how short these workouts are. But not doing the full 10 minute warmup is a mistake I am finding out. Hopefully this sickness will pass quickly and I will be able to get my full 5 days workouts in and have enough rest time to sleep and get the girls ready for their competition. It’s going to be a busy week, especially with the first competition so I am hoping the excitement and adrenaline will help me through!

So much for that. I spent half of Monday and all Tuesday on the couch with a terrible cold. It’s Wednesday and we are 2 days from competition and I hope I can shake this thing. It seems like an eternity since I worked out (I did heavy day on Sunday) and hopefully I will be able to get back to doing light day today and get back in the groove. Got to love being sick…

R4 D65 – The Return

64 OFF
65 WOD with Pullups

Well, I didn’t take 64 off and today and tomorrow will be reinstatement days…

As you have noticed by the date on the post that it has been 10 days since I posted. Thankfully not 10 days since I did anything but a handful due to severe illness. We spent 4 days in Las Vegas doing the typical Vegas things other than a day we spent out at Red Rock Canyon hiking where, finally, my Vibram Five Fingers KSO shoes finally came into their own. I will write more about our adventure this week but for now I wanted to place hold my return to working out after 5 days of severe stomach bug suffering. My return, I decided, should encompass everything in order to get it all moving again, in fact, I thought that 2 days of Tabata covering all the basic movements would do.

Day 1 looked like this:

Tabata Something Else:

20 seconds of work followed by 10 seconds rest 8 times.
4 rounds with no rest featuring push ups, squats, clean and press and pull ups.

It ended up being 16 minutes of hell during which time I failed to complete any of the Tabatas. Being off (and being sick) totally sucks.

Tomorrow I thought I would do something similar using shoulder press, bicep curls, situps and chin ups but we shall see how sore I am.

It’s good to be back.

Day 11 – Maybe!?

Well, I woke up just as sick as I went to bed. I thought that maybe if I walked around a while I would feel better but after having staggered to the bathroom I figured I had better get back to the heating pad before I hurt myself. My back is a fickle thing, you would think that a day off my feet would be a welcom relief, that my back would thank me with at the very least a pain free day but NO… a few hours off my feet and I can be debilitated for days on end while my spine attempts to realign itself. After an hour on the heating pad it was time to try again, and I was fully aware that with my coworker off today that I had to get to work somehow so I made a valiant attempt and convinced myself that as I moved more and more I would loosen up. Turns out I was right… I am sitting here at the end of the day almost completely recovered from my stomach upset (although let it be said that my stomach is still tender and cramping) and able to walk mostly upright with only a small degree of pain over and above the usual. However, I am not sure it would be wise to attempt yoga X today. In fact, I am not sure it would be wise to attempt any kind of X today at all unless I want to end up with herniated disc X, barf on the basement floor X or oops I snapped my neck falling out of the crane pose X!

I guess we will see, I may nap for a few minutes now and see how I feel after that. In the grand scheme of things, an extra day isn’t the end of the world.

Day 11 – Postponed due to illness – July 1 2009

canadaheartHappy Canada Day!

Unfortunately I spent my whole Canada Day in bed with what I can only describe as the stomach flu. The cramping was incredibly painful at times and I felt dizzy and disoriented. The worst thing is not the sickness but knowing that a day in bed means my back is going to be incredibly sore tomorrow and I will probably not be able to do Yoga then either! That means I will have had 2 days off and most likely will have a sore back for a week.

My diet consisted of a handful of shreddies, a pitifully small amount of oatmeal and a banana. Oh, and a shake. All prepared by my wonderful wife as I lay upstairs in bed.

Being sick sucks. Being sick and knowing that you have a few days of excruciating back pain to look forward to is monumentally worse.

I hope everyone else’s Canada Day was better than mine!

Day 10 – P80X!

Shoulders and arms

10% may not sound like a lot but when I started this thing I was doubtful that I would be able to make the first week!

I haven’t been feeling very well today, my stomach is very sore for some reason, I have cramping and bloating. I am trying to think if it was something I ate over the last few days or maybe it is some kind of stomach bug. Either way, today has not been fun at all. I was having serious doubts about my ability to do shoulders and arms but as usual I thought I would start and see how I felt.

How I felt was like throwing up. My stomach was incredibly painful at times, but I managed to make it through the workout, even managed to add some weight to the reps from last week. I tried to settle my stomach with some antacids but nothing seemed to work. It feels like food poisoning however I haven’t thrown up like I do when that happens. I am wondering if this is what an ulcer feels like…

I can’t really say much more, the workout was difficult enough with the extra weight never mind battling a sore stomach. I also did not do the Ab Ripper today, it was simply not going to happen!