For today's workout, I chose to do a Crossfit workout named Michael.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
My record time for Michael is 23:42. I was on about a 27:00 minute pace in my second round when I started getting some dizziness near the end of the back extensions. The dizziness continued while I was doing the sit ups, so I stopped at the point. I did run the last half mile, but I wasn't happy. Every once in a while, I have an issue with my inner ear that causes some dizziness like this. It usually occurs when I get some sinus congestion from a cold or hay fever, and do something like the back extensions. Anyway, I was quite displeased that i had to pull up and stop....and even more displeased that my pace was so far off my PR.
I know I've been more focused on strength training and that I've gained weight. The combination of those two things has adversely affected my runs. The strength training isn't going to change for now. I'm making gains and want that to continue. The weighht...that i need to work on. It's all in the diet. I need to stop saying I need to fix it, and just fix it already!
Showing posts with label Crossfit Michael. Show all posts
Showing posts with label Crossfit Michael. Show all posts
Tuesday, April 21, 2009
Tuesday, June 3, 2008
Michael today
My time was 23:54, which is 12 seconds slower than my record, but 1:45 better than my time two weeks ago. After my shower, Mr. Pukie was in the general area, but luckily he didn't come knocking at my door. I'm very happy with my workout today.
Michel is:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Food is squeaky clean today.
Michel is:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Food is squeaky clean today.
Thursday, May 22, 2008
Reflection
It was two years ago today when I began my first BFL challenge. I have made significant progress, and I've altered my workouts a bit to skew more towards Crossfit than BFL. I presently enjoy much improved health and fitness over when I started this journey.
All that being said, it is important to note that I need to remain vigilant. I looked at my stats from a year ago, and realized that I'm almost 16 pounds heavier and my BP is a bit worse than it was this time last year. Those sixteen pounds include some additional muscle for sure. Most of the damage in terms of bodyfat has really occured during the week I was on vacation....at least 5.5 pounds to be more exact. I've known that I was adding a bit of fat while trying to add some muscle. I do need to be more careful with my eating. It is critical not only in terms of avoiding foods, but more so in providing the nutrition I need to build and run my body.
I did the Crossfit Workout Michael today, thanks to a suggestion I received from a BFL friend. It is:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
I made the mistake of not looking at my total time, speed, and splits from my last Michael beforehand. I should have known I was going too slow when I felt fine during and after my first 800m. My speed should have been 1 mph faster than I ran for each of the runs. I finished with a mediocre 25:39, which is a couple minutes slower than my last Michael. I tacked on a half mile run to the end just because. Yes, I was wiped, but yes...I could have done better.
All that being said, it is important to note that I need to remain vigilant. I looked at my stats from a year ago, and realized that I'm almost 16 pounds heavier and my BP is a bit worse than it was this time last year. Those sixteen pounds include some additional muscle for sure. Most of the damage in terms of bodyfat has really occured during the week I was on vacation....at least 5.5 pounds to be more exact. I've known that I was adding a bit of fat while trying to add some muscle. I do need to be more careful with my eating. It is critical not only in terms of avoiding foods, but more so in providing the nutrition I need to build and run my body.
I did the Crossfit Workout Michael today, thanks to a suggestion I received from a BFL friend. It is:
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
I made the mistake of not looking at my total time, speed, and splits from my last Michael beforehand. I should have known I was going too slow when I felt fine during and after my first 800m. My speed should have been 1 mph faster than I ran for each of the runs. I finished with a mediocre 25:39, which is a couple minutes slower than my last Michael. I tacked on a half mile run to the end just because. Yes, I was wiped, but yes...I could have done better.
Tuesday, April 8, 2008
Another intense cardio day
Today was cardio day, and I decided to do the Crossfit workout named Michael...thanks to Kelly for the idea! The CF WOD was all heavy shoulder work, and with a bum shoulder and having done an UBWO yesterday, I was sticking with my cardio.
Michael is three rounds for time of:
Run 800m
50 Sit ups
50 Back extensions
My time came it at a bit disappointing 23:42. The runs were good. I lose time on the back extensions and a little bit on the sit ups. I also lose time moving from the treadmill area of the gym to where I can do sit ups and back extensions.
I'm not completely displeased, because my last Michael my time was 24:44, and the time before that was 25:51. I shave a minute from last time, and that time was a minute less than the previous time. That is certainly progress. I finished with some mountain climbers with the knee going to the opposite elbow for good measure. I was wiped out by the time I finished.
Michael is three rounds for time of:
Run 800m
50 Sit ups
50 Back extensions
My time came it at a bit disappointing 23:42. The runs were good. I lose time on the back extensions and a little bit on the sit ups. I also lose time moving from the treadmill area of the gym to where I can do sit ups and back extensions.
I'm not completely displeased, because my last Michael my time was 24:44, and the time before that was 25:51. I shave a minute from last time, and that time was a minute less than the previous time. That is certainly progress. I finished with some mountain climbers with the knee going to the opposite elbow for good measure. I was wiped out by the time I finished.
Thursday, February 7, 2008
Progress
I had a combination workout at lunchtime today. I did my normal leg workout, and then decided to do my cardio workout for the day. I decided to go with a Crossfit workout called Michael. It goes like this:
Three rounds for time:
Run 800m
50 Back extensions
50 Situps
I completed it in 24:44, which beat my last time of 25:51 by over a minute. I lose at least a couple of minutes in transition, because the treadmills are a bit away from where I do the other two exercises. Good workout.
My knees have been a bit sore of late. That Saturday Crossfit from a couple of weeks ago has taken it's toll a bit. First, the knees felt very tight for a few days. Now they feel a bit sore when I go into a deep crouch. Crossfit is very leg intensive. I really should scale it for a while to let my joints catch up.
Three rounds for time:
Run 800m
50 Back extensions
50 Situps
I completed it in 24:44, which beat my last time of 25:51 by over a minute. I lose at least a couple of minutes in transition, because the treadmills are a bit away from where I do the other two exercises. Good workout.
My knees have been a bit sore of late. That Saturday Crossfit from a couple of weeks ago has taken it's toll a bit. First, the knees felt very tight for a few days. Now they feel a bit sore when I go into a deep crouch. Crossfit is very leg intensive. I really should scale it for a while to let my joints catch up.
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