Well hey there, I missed you yesterday. Don't worry though, you didn't miss out on anything too exciting. Quick recap from yesterday - in the morning our section at work went on a 4 mile run to the old football stadium, ran about 20 sets of stairs, and then took a more direct route back which ended up being twice as fast. So a nice 6 mile run with some stairs in there to get the day started off right. Then after work our gym session got cut short but we were able to get in our main work for the day which was 5x5 of strict Overhead Press followed by 5x5 of Push Press and finished with 6x3 of Push Jerk. Heavy pressing which was supposed to be followed by some pulling to even things out but unforeseen events got in the way.
But that was yesterday! Today on the other hand was a rest day so no picking things up and putting them down today. I did get the chance to go out and play soccer this morning though which was a damn good time. Hopefully I will be a little better tomorrow when I actually have some spikes on. For those who haven't tried playing soccer on wet grass with running shoes on, it doesn't work out too well and you come home with lots of grass up your shorts and a sore ass from all the falling.
Short day today, but in other news we will be changing some things up a bit at J2Fit so don't be scared if things look a bit different the next time you stop by. It's still the same old crew here just changing a few things up to continually improve and get better for our sake and yours, the loyal readers. Let us know what you think next time you stop in and if there is something else you want to see, hear, or read about. Or hell, just say hi!
People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
- Zig Ziglar
Showing posts with label recovery. Show all posts
Showing posts with label recovery. Show all posts
Wednesday, August 29, 2012
Wednesday, August 22, 2012
Funday at the Gym
How goes it on this fine day my fellow J2Fitters. Hope your day has been full of motivation and success. If not well, I just hope it didn't suck too bad for you. Today was my last free day before work takes over for the next 48 hours so I tried to enjoy it. We did a very small Snatch workout this morning and then spent the rest of the day playing football and basketball as well as messing around with handstand walks, one-armed handstands and Muscle Ups. Today was a real easy day which is what we wanted before our training event. Just got out, got moving and loosened up for the day. The Snatch workout was just simply - 5x5 Power Snatch increasing in weight every time and then dropped weight and practiced receiving the bar and dropping into a good squat position.
No thoughts or discussions from me today or the next couple days. I will just leave you with this quote to sustain you through the work week.
"I can accept failure, everyone fails at something. But I can't accept not trying."
-Michael Jordan
No thoughts or discussions from me today or the next couple days. I will just leave you with this quote to sustain you through the work week.
"I can accept failure, everyone fails at something. But I can't accept not trying."
-Michael Jordan
Sunday, August 19, 2012
Anti-Rest Sunday
Part 2 of No Rest Sunday. Don't ask me why I felt like punishing myself today but damn it felt good. In a way today was a restful day, a lot of stress release from the week and I'll be damned if it don't sleep like a baby tonight!
10 minutes Aerodyne - 30 slow/30 fast
5 rounds
5 x Deadlift 275#
10 x Burpees
100 Push Ups
90 Sit Ups
80 Air Squats
70 4 count Flutter Kicks
60 Bench Press 135#
50 Thruster 45#
40 Pull Ups
30 Jumping Lunges
20 Burpees
10 4 count Jumping Jacks
1 x 3 puking in the bathroom
The idea for the second workout today was to get in a quick intense workout and then do a longer, lighter workout. The first workout we timed and once again Lucas came out on top. I went first and came in at 5:59. Lucas pushed through and beat me with 5:25. The longer workout was just that, long! Quite the way to end the day that's for sure. I won't lie, there was a moment during the workout that I thought about just stopping early and calling it a day. I knew that if I were to do that I would be angry at myself the rest of the day and regret not finishing a workout. When you make that decision to push on through the burning, you're not only increasing your physical fitness but your mental fitness and toughness as well. Then the next time that feeling of wanting to quit starts creeping in it will be easier for you to push through and finish strong since you have already been through workouts or life events just as bad as this before. The journey to fitness isn't all about being the biggest, strongest, or fastest but also being able to control and push yourself beyond your limits. Whether it is in a workout or any other event in your life having the mental toughness to push on and do what you have to do to get the job done will be immensely beneficial.
Enough talk for tonight, enjoy the remainder of your weekend and start the work week off on the right foot.
"You don't stop when you're tired. You stop when you're done."
10 minutes Aerodyne - 30 slow/30 fast
5 rounds
5 x Deadlift 275#
10 x Burpees
100 Push Ups
90 Sit Ups
80 Air Squats
70 4 count Flutter Kicks
60 Bench Press 135#
50 Thruster 45#
40 Pull Ups
30 Jumping Lunges
20 Burpees
10 4 count Jumping Jacks
1 x 3 puking in the bathroom
The idea for the second workout today was to get in a quick intense workout and then do a longer, lighter workout. The first workout we timed and once again Lucas came out on top. I went first and came in at 5:59. Lucas pushed through and beat me with 5:25. The longer workout was just that, long! Quite the way to end the day that's for sure. I won't lie, there was a moment during the workout that I thought about just stopping early and calling it a day. I knew that if I were to do that I would be angry at myself the rest of the day and regret not finishing a workout. When you make that decision to push on through the burning, you're not only increasing your physical fitness but your mental fitness and toughness as well. Then the next time that feeling of wanting to quit starts creeping in it will be easier for you to push through and finish strong since you have already been through workouts or life events just as bad as this before. The journey to fitness isn't all about being the biggest, strongest, or fastest but also being able to control and push yourself beyond your limits. Whether it is in a workout or any other event in your life having the mental toughness to push on and do what you have to do to get the job done will be immensely beneficial.
Enough talk for tonight, enjoy the remainder of your weekend and start the work week off on the right foot.
"You don't stop when you're tired. You stop when you're done."
Sunday is a day of rest......or not
Hello again much appreciated readers. I apologize for my absence the last two days. Work has had me tied up and unable to talk to you. But never fear I'm back today. Hope your weekend is going well and you are either getting your much needed rest, recreation, and recovery in, or you are utilizing this extra time to get after it hard. I'm choosing the second option today due to my predicted work schedule this week, trying to get it all in while I have the time. Anyways, let's just get right into it.
Foam roll session and Handstand work
Push Jerk w/ Weighted Pull Ups - worked up to a 3 rep max
Push Jerk w/ Weighted Pull Ups - worked up to a 1 rep max
EMOM 20 min
Odd - 4 x Push Jerk 70%
Even - 3 x Weighted PullUp 70%
4 rounds
11 x Wallball (was able to find a 20 lb ball today)
30 sec Handstand
3 mins Abs - 2 rounds
30 sec Plank > L Side Plank > R Side Plank > Mountain Climber > Russian Twist > Scissor Kicks
We made some new personal records (PRs) in the gym today. I hit 215# on the Push Jerk while Lucas got up to 235# and also hit a PR by doing 110# Weighted Pull Up.
So we went pretty heavy today, for us at least, I'm sure big Mike would call these weights light sauce.
We have had some nagging injuries come up a lot at work this last week or so and I keep seeing a lot of people revert back to the classic treatments of Ice and Ibuprofen. I used to do this as well and never took another thought about it. Recently though I've seen and read some interesting thoughts about these treatment methods and I'm of the belief now that they may not be the best way to go. Check out this video and see what you think.
http://www.mobilitywod.com/2012/08/people-weve-got-to-stop-icing-we-were-wrong-sooo-wrong.html
To be continued.....
Foam roll session and Handstand work
Push Jerk w/ Weighted Pull Ups - worked up to a 3 rep max
Push Jerk w/ Weighted Pull Ups - worked up to a 1 rep max
EMOM 20 min
Odd - 4 x Push Jerk 70%
Even - 3 x Weighted PullUp 70%
4 rounds
11 x Wallball (was able to find a 20 lb ball today)
30 sec Handstand
3 mins Abs - 2 rounds
30 sec Plank > L Side Plank > R Side Plank > Mountain Climber > Russian Twist > Scissor Kicks
We made some new personal records (PRs) in the gym today. I hit 215# on the Push Jerk while Lucas got up to 235# and also hit a PR by doing 110# Weighted Pull Up.
So we went pretty heavy today, for us at least, I'm sure big Mike would call these weights light sauce.
We have had some nagging injuries come up a lot at work this last week or so and I keep seeing a lot of people revert back to the classic treatments of Ice and Ibuprofen. I used to do this as well and never took another thought about it. Recently though I've seen and read some interesting thoughts about these treatment methods and I'm of the belief now that they may not be the best way to go. Check out this video and see what you think.
http://www.mobilitywod.com/2012/08/people-weve-got-to-stop-icing-we-were-wrong-sooo-wrong.html
To be continued.....
Wednesday, August 15, 2012
Grace and Under Recovering
Today was a quick day in the gym due to time constraints with work. Regardless, still got a fast and furious workout in and got my sweat on.
Warm-up - Foam Roll and Shoulder Dislocates
Aerodyne Bike for 10 minutes - 30 seconds slow, 30 seconds sprint
CrossFit benchmark workout "Grace" - 30 Clean and Jerks with 135 pounds
3 rounds of 10 Back Extension with 10 Lunges each leg while holding a plate overhead
Got in and out pretty quick but left without a whole lot of breath in my lungs after Grace. My time was pretty slow, especially when compared to that of the elites of CrossFit its pretty embarrassing, but I came in at 3:38. Much slower than I wanted but that only means I have more room to improve next time. My workout partner Lucas blasted through it and came in at 2:08. Pretty impressive for our level.
After today's workout my elbows and shoulders were pretty wore out which brings me to today's point of focus, Recovery. This is one of the most important parts of exercising no matter what modality you use. If you continue to break down and destroy your body it has no time to rebuild itself and improve. A lot of people (myself included) have a hard time taking a day off. I know personally if I don't get in the gym or get out and get a sweat then I feel lazy as hell. The key is to listen to your body and know when to take a break. You know deep down whether or not your body is at its best and can perform that day. If you are like me and can't stand to take a day completely off then Active Recovery is the answer for you. Get up and get moving, do some low impact workouts like swimming or biking. Or as Mike mentioned earlier, Yoga and body weight movements. Don't think you need to go into the gym and kill yourself and pick up and put down big heavy weights everyday. Sometimes all your body needs is a good (and sometimes painful) foam rolling session.
Most people know the term Overtraining but I like to replace that work with a different, more accurate term, Under Recovering. That's really what it is all about. You aren't letting your body recover enough between workouts and the keys to recovery are simple. Sleep and Nutrition. Eating right and getting enough sleep (6-8 hours) lets your body rebuild itself bigger and better so its ready for the next day.
As you may see in the future this is one of my biggest weaknesses. I tend to Under Recover and that leads to days like today where I feel like I have the shoulders and elbows of an 80 year old. But hopefully through this blog my fellow authors and loyal followers will help keep me honest about recovery.
Warm-up - Foam Roll and Shoulder Dislocates
Aerodyne Bike for 10 minutes - 30 seconds slow, 30 seconds sprint
CrossFit benchmark workout "Grace" - 30 Clean and Jerks with 135 pounds
3 rounds of 10 Back Extension with 10 Lunges each leg while holding a plate overhead
Got in and out pretty quick but left without a whole lot of breath in my lungs after Grace. My time was pretty slow, especially when compared to that of the elites of CrossFit its pretty embarrassing, but I came in at 3:38. Much slower than I wanted but that only means I have more room to improve next time. My workout partner Lucas blasted through it and came in at 2:08. Pretty impressive for our level.
After today's workout my elbows and shoulders were pretty wore out which brings me to today's point of focus, Recovery. This is one of the most important parts of exercising no matter what modality you use. If you continue to break down and destroy your body it has no time to rebuild itself and improve. A lot of people (myself included) have a hard time taking a day off. I know personally if I don't get in the gym or get out and get a sweat then I feel lazy as hell. The key is to listen to your body and know when to take a break. You know deep down whether or not your body is at its best and can perform that day. If you are like me and can't stand to take a day completely off then Active Recovery is the answer for you. Get up and get moving, do some low impact workouts like swimming or biking. Or as Mike mentioned earlier, Yoga and body weight movements. Don't think you need to go into the gym and kill yourself and pick up and put down big heavy weights everyday. Sometimes all your body needs is a good (and sometimes painful) foam rolling session.
Most people know the term Overtraining but I like to replace that work with a different, more accurate term, Under Recovering. That's really what it is all about. You aren't letting your body recover enough between workouts and the keys to recovery are simple. Sleep and Nutrition. Eating right and getting enough sleep (6-8 hours) lets your body rebuild itself bigger and better so its ready for the next day.
As you may see in the future this is one of my biggest weaknesses. I tend to Under Recover and that leads to days like today where I feel like I have the shoulders and elbows of an 80 year old. But hopefully through this blog my fellow authors and loyal followers will help keep me honest about recovery.
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