June 2010
23 posts
2 tags
Rowing Around
Since running, burpees, kung fu practice, and pretty much everything else wasn’t an option with my aching hip, I took a serious row around the lake to get the blood pumping. Serious meaning I left my girls napping at the cabin and went for speed. It was a clear, breezy day on the lake, so the sweat index was low, but the sunburn index was high.
2 tags
1.5 Mile Hill Run
Decided to tackle the serious hills heading down to the main road from the lake. I coasted almost the whole way down, averaging under a 6 min mile pace, but hit the wall at the turnaround where I had to tackle the hills. My hip really started bothering me and I had to stop and walk a couple of times. I decided to call it at the 1.5 mile mark because it was pointless. Total time: 12:10. This one...
2 tags
1.3 Mile Run
Ran on the road around the lake in the evening and kept a pretty good pace - total time 8:29 (6:32 pace). It was a there and back run, so the rolling hills went both ways. My hip only bothered my a little on this one.
2 tags
2 Mile Run
Back down to Carroll Gardens for a muggy night run. I took it nice and easy since my hip still isn’t 100%, but I finished in 16:00 (8:00 pace). Not bad considering I couldn’t even walk on Friday night.
Zatsiorsky, Scaling, and Power →
Very interesting take on scaling in Crossfit workouts.
3 tags
Sprint Intervals
At good old Washington Park for some nighttime turf running:\
Sprint 50m
Repeat 16x
Rested about 10 breaths between runs. Felt fine during and after, but my hip is feeling fucked as of the next day. Let’s hope some light activity straightens me out.
2 tags
Kung Fu class
Abbreviated class for me tonight but I got a good sweat in anyway. Did some drills with the guys and worked on a few hand forms after class.
2 tags
Kung Fu practice
Ran through Tiet Sien Kuen by the Old Stone House after my run to get the lead out of my legs. I aggravated my wrist near the beginning and had to dial it back and focus on regulating. Not my most productive session.
2 tags
2.5 Mile Run
Chasing the sun tonight for a nice evening run. Headed down 6th Ave to Greenwood Cemetery and found a nice, challenging hill on 23rd St (between 6th & 7th), then back home. My legs were feeling like lead and I finished in a sluggish 19:12 (7:40 pace).
3 tags
Baby Wrist
I’ve been babying my wrist for about a week now and it’s still feeling sore. I picked some movements that don’t require wrist flexion and cooked up a little metcon. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of the following:
Dumbbell swings (70lb)
Knuckle pushups
Knees-to-elbows
Total time: 9:17 (I think). I was screwing with the timer, so I’m not positive about the time, but it...
2 tags
Just Squatting
Back at the 5th Ave Gym (gotta love the $5 day pass). Figured I’d do some squatting to get a bigger engine:
Back Squat 5 x 135lb
5 x 225lb
3 x 275lb
5 x 225lb
20 x 135lb
I’m as weak as a kitten these days, though in all fairness I’m also out of practice, my form is out of whack, and I lost some of that shoulder flexibility I worked so hard to develop last year....
2 tags
Kung Fu class
I did something to eff up my wrist, so I went easy on the warmup today. Helped out with today’s technique and then stuck around after class to work on Fu Hok Seung Ying Kuen a bit and helped my buddy out with the Yu Ga Dai Pa.
Zachfit 2008 and Beyond - Damaged Goods →
Oh Zach. What about our Muddy Buddy? What we gwon do?
1 tag
“Even if you’re on the right track, you’ll get run over if you just sit there.”
– Will Rogers
2 tags
Kung Fu practice
After my run, by the Old Stone House in Washington Park. Ran through Tiet Sien Kuen to get the chi flowing. It’s amazing how totally recharged I feel after this form. Ah, what a lovely night!
2 tags
1.92 Mile Run
Ran down 3rd Street over the lovely Gowanus to Carroll Gardens and back. I screwed up and misread my Nike+ Sportband (it was dark) and thought I had hit 2 miles, but I was actually a bit short. Finished in 14:14, which is a 7:24 pace. As penance for cutting my run short I did 5 min of wall jumps in Washington Park and got 77 reps.
The thing that bugs me is that I’ve been able to coast along...
1 tag
“You can do anything, but not everything.”
– David Allen
2 tags
Kung Fu practice
Worked out in the hot, hot basement after my jump rope workout. Focused on Fuk Fu Kuen and just sweated it out. Focused on the rising and sinking and all that good stuff. Felt kinda meh.
4 tags
Double Under Intervals
In the basement after putting Ms. Smalls to bed:
5 x 2 min Double Unders (115, 100, 100, 88, 86)
Total work time: 10 minutes, resting 1 minute between sets. Total score = 489, which is an PR and I cut the rest in half.
Previously: 452 on 4/25/09; 435 on 3/11/09; 485 on 2/12/09
2 tags
Kung Fu class
When it’s hot outside, it’s hot and stuffy in the school. Focused on some body conditioning after the warmup and got right into techniques. I sparred a little after class and then ran through Tiet Sien Kuen to cool down and dump some chi.
2 tags
1 Mile Run
I headed out for a lunchtime run today. The heat hit me like a Charlie Murphy kick to the chest as soon as I got outside. That, coupled with pedestrians, traffic, and lots of red lights forced me to modify my intended 1.5 mile route on the fly and cut the run short at a mile. Finished in 7:00 flat, which is cow flop. I don’t take the heat well.
3 tags
Quick Finisher
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of the following:
Pullups
Pushups
Squats
Finished in 4:47. Well, it was supposed to be quick. Wanna fight about it?
2 tags
Kung Fu practice
Warmed up with Tiet Sien Kuen to get the juices flowing, then put my shoes on, turned my brain off, and worked on Gung Ji Fuk Fu Kuen for a while. Strong, sweaty work.