Evening run

Following my 10k training program, tonight was scheduled as a “brisk run”. Considering I broke 5 PRs in my fresh Strava account I think I achieved that.

Running feels good, although today my lower back got really tired really quick. Stretching seems to sort it out though, will see how it feels tomorrow.

Taking a break from CrossFit

As much as it pains and annoys me, fact is that I need to take a break from CrossFit. My left shoulder is still moaning (went to a physio in Sweden who thinks I might have fractured my collar bone when I fell), and my right shoulder is also acting up. Rest.

But rest means doing something else. Not involving arms and shoulders. So time to try and enjoy running again!

Signed up for Strava (blows RunKeeper out of the water) today and went for my first run in ages. Short, but felt good. While my lower back very much makes itself noticed, there was no pain. Still no pain 3 hours later.

Will build up slowly and have downloaded an “intermediate” 10k training program. Goal is to do a sub 55 minutes time on the Prinsens Minne race in August. That’s a rather moderate goal, in line with resting…

Along with that I will keep doing my mobility / stretching exercises and in a few week’s time start careful rehab / conditioning work on the shoulders.

Shoulder can’t take jerks. Tired from yesterday and split jerks today made the WOD go crap.

Did 3 rounds, after realising I had to scale the pull ups to ring rows.

Shoulder can’t take jerks. Tired from yesterday and split jerks today made the WOD go crap.

Did 3 rounds, after realising I had to scale the pull ups to ring rows.

CrossFit Total: 238

Scaled strict press to KB snatch (right arm) due to shoulder.

Cindy 10 min: 7 rounds

Did the pull ups kipping, shoulder felt great! Will be interesting to see if I suffer later…

CrossFit Total: 238

Scaled strict press to KB snatch (right arm) due to shoulder.

Cindy 10 min: 7 rounds

Did the pull ups kipping, shoulder felt great! Will be interesting to see if I suffer later…

Fight Gone Bad for the first time in ages. Scaled it right down, and did kettlebell swings instead of push presses to not aggravated shoulder.

Shoulder felt fine, but lower back started moaning right at the first wall balls.

Did 264 reps, not unhappy with that considering.

Fight Gone Bad for the first time in ages. Scaled it right down, and did kettlebell swings instead of push presses to not aggravated shoulder.

Shoulder felt fine, but lower back started moaning right at the first wall balls.

Did 264 reps, not unhappy with that considering.

Practicing the 400m run

My legs hurt in new places. I have had awful doms from squatting before, but never from running. Not like this. Calves, hamstrings, hips scream at every step, and it is all down to the fantastic session on running I went to over the weekend.

Organised by CrossFit London and taught by Grace Brown the focus was on sprint drills and coaching advice.

Having never taken any running classes, I jumped at the opportunity to pick the brain of a person like Grace, and she did not disappoint.

In CrossFit the 400 m run features frequently, so getting some practical advice on how to improve is invaluable. Andrew opened the class introducing Grace, and emphasised the fact that finding someone to teach proper sprinting drills is surprisingly difficult. It seems a lot of running is taught by… …running. And then running some more.

With running 400m or 800m being very different from running long distance, just hitting the track won’t cut it. 

Alex has already written up what the class covered on the CrossFit London blog, so I won’t repeat that here.

My first insight was my usual one: boy, I need to build up more max effort stamina…! Doing a 400m run, sprinting drills, 4 x 200m max effort and then a final 400m run is really rough. I wasn’t the only one gasping on the ground half way through.

Second, arm movement is crucial. As Grace put it, by the end of an 800m run, when your breath is out the window, posture starts to collapse and you just want it to end, pumping your arms in the way we did in the sprinting drills helps you keep form and forwards momentum together.

The main coaching point Grace gave me was to relax my upper body, especially when starting to get tired. She also pointed out that while my arm movements are ok, I need to think about pulling them back a bit more.

Third, running as done by someone who has practiced it more or less daily for over a decade is a beautiful thing. Grace is pure poetry in motion, and the inspiration drawn from just watching her effortlessly move from one side of a basketball court to another is immense.

There was also talk about using barefoot running shoes or more traditional ones. Grace’s opinion is simple and sounds intuitively correct: unless you have done a lot of running with bare feet and have proper posture for that style of running, using traditional shoes is a given. Everything else amounts to massive risk of injury.

In our society most of us use chunky and protective shoes from day one and mainly spend our time on really hard urban surfaces. Growing up using traditional shoes, a running style formed over decades isn’t simply replaced over night. Changing a body pattern (and the conditioning of your feet) is difficult and takes a long time.

For me, that means that I will use my barefoot running shoes only for short distances and when running on a treadmill (because I do love how comfortable and light they are). For anything above 3k I’ll stick to my regular running shoes, at least for now. Besides, variation is always a good thing.

Certainly hope there will be more of these sessions in the future!

Mentioned to Andrew after the class that they really ought to shoot a few video clips with Grace teaching the sprinting drills and put up on YouTube.

CrossFit Session: joy

First session at Gales Gardens. Can’t for the life of me understand where the advertised “gardens” are, it’s all just concrete backyards, railway arches and metal fences…

Met a fellow Swede. Again reminded how much more fun and social this is compared to going to a globo gym.

Have for some reason had mental lower back pain since the session on Tuesday. Made me remember how often my back hurt before I started doing CrossFit and how bad it sometimes got the first few weeks.

Started easing up this morning, and didn’t bother me much during this session, so hoping it’s a passing thing.

Felt really good throughout in fact, no worrisome shoulder pain. Knackered now though, found the WOD really tiring. Clearly lost some of my metcon stamina.

Incredible jelly legs now. Actually had difficulties going down the stairs to the tube… :D

Warmup

DUs, shoulder stretching with PVC

Paleo chair, hip stretches

K2E, 5 reps, max reps
T2B, 5 reps, max reps

I did T2B all reps. K2E for some reason makes my shoulder complain bad, while T2E doesn’t… Something with the more acute angle of the torso when touching knees to elbows?

OHS drills, 8kg bar only

Strength

5x10 OHS, 15kg bar only

Skill

Hang clean drills, 8kg, 20kg, 30kg

WOD

3 rounds for time:
50 air squats
7 ring dips (blue band)
7 ring rows
10 hang cleans (30kg)

Time: 09:59, not all too happy with that. Didn’t even have 2 “real” ring dips in me. On the positive side, they didn’t hurt at all which I expected.

Had to break the squats in two sets on the second round and 4 on the 3rd.

Cleans worked well, although had to break in 5s on the 3rd round despite the low weight.

notfortime:

 

fullyactivated:

Arnold Schwarzenegger did an AMA on reddit the other day. These are some of his answers that I liked or thought was informative. 

Reblogged because its friggen advice from friggen Arnold Schwarzenegger.

Sound like sound friggen advice too. How could it NOT be? It’s Arnold-friggen-Scwarzenegger!

First CrossFit session coming back from shoulder injury.

That felt so good. 

Finished the WOD in 06:52. But that was with a 12kg KB, didn’t dare go higher. Lower back really sore now (as it often was when I started doing CrossFit in the first place), but hoping that will go away with time.

Knocking a WOD out in the early morning feels really good, and with the new overground line I am at the gym in less than 30 minutes.

Mental note: perfect train from Whitechapel to Clapham Jct at 08:45. Gives ample time for stretching and shower.

Warmup

Hanging baskets
Negative slow release K2E

Baskets worked fine, K2E too painful still.

Skill

Hang cleans, 5 sets of 5

No issues here. Kept it very light and ended on 40kg.

Strength

Push press, 5 sets of 5

I kept it to strict press with a 15kg bar, felt good.

WOD

30 deadlifts (60kg)
30 box jumps (green)
30 KB swings, Russian (12kg)
30 ring rows
30 push ups

Went real slow on the box jumps not knowing how my calves and hips would respond, but felt very good.

All unbroken up to the ring rows which I did 15-5-5-5.

Push ups 10-10-5-5.

First CrossFit session coming back from shoulder injury.

That felt so good.

Finished the WOD in 06:52. But that was with a 12kg KB, didn’t dare go higher. Lower back really sore now (as it often was when I started doing CrossFit in the first place), but hoping that will go away with time.

Knocking a WOD out in the early morning feels really good, and with the new overground line I am at the gym in less than 30 minutes.

Mental note: perfect train from Whitechapel to Clapham Jct at 08:45. Gives ample time for stretching and shower.

Warmup

Hanging baskets
Negative slow release K2E

Baskets worked fine, K2E too painful still.

Skill

Hang cleans, 5 sets of 5

No issues here. Kept it very light and ended on 40kg.

Strength

Push press, 5 sets of 5

I kept it to strict press with a 15kg bar, felt good.

WOD

30 deadlifts (60kg)
30 box jumps (green)
30 KB swings, Russian (12kg)
30 ring rows
30 push ups

Went real slow on the box jumps not knowing how my calves and hips would respond, but felt very good.

All unbroken up to the ring rows which I did 15-5-5-5.

Push ups 10-10-5-5.

Globo gym session

The Gym at Waterloo may be dull and uninspiring, but it ticks the boxes for the basics.

100 DUs, 28 unbroken, 8 rounds

Quick stretch

1km run warmup, 08:00

1 mile run / sprint, 07:53

Stretching and shoulder rehab work:
Calf stretches
Quad stretch
Hamstring stretch
Hip flexor stretch

Lower back pressed to floor, touch floor with straight arms over head

On stomach, hands in lower back, push shoulders up while circling hands to front ending with straight arms over head

Lying on side, 3x(10 lifts with back of hand up followed by 10 pumps with thumb up) on each side with 2kg dumbbell (so tiring!)

3x10 pushups, back pushed up towards ceiling

Elbows at 90 degrees, hands in front of waist, pulling rubber band apart, 3x 10

Rubber band around foot, lifting hand with straight arm to just above shoulder height, 3x10 each side

Dumbell chest presses on bench, 1x10 12kg each side warmup, 3x8 18kg each side