Before work 5am
20 min indoor cycle trainer - didnt wear HRM
after work 530pm
Crossfit WOD (14:30)
3 repeats of
21 rep 25lb Kettlebell squatswings
12 reps - modified pull ups using rings, similar to TRX bands
Stayed after workout and did on my own
500m row (2 min)
Got home and rested a little
30 min Indoor cycle trainer
10 min walking treadmill incline up to 10
max hr 146 / avg hr 133 618 kcal
Feel great, had a good workout today. I have 12 hrs shifts this weekend so I will be utilizing the cycle and the treadmill at home mostly then I will be rotating to midnight shift for 7 days of zombie like fun.
I am adapting well and I think the routine shake up is what I am going to be needing to start the weight loss again. Right now, I am not looking for specialization with my running. Frankly, i need a break from running with the exception of short, high intensity running. I am hanging up the distance running for this winter (more than 10k that is) so I can concentrate on simply getting fit and losing again.
For me, trying to lose weight and train for a distance event was too difficult. I found it very tough to get a caloric deficit but yet maintain energy levels needed to propel a 285 lb mack truck across the finish line of his first 26.2 event.
I totally LOVE my indoor cycle trainer. I am on it several times a day any where from 20 min to an hour. mixing it up with intervals on the treadmill and I get a great calorie burn.
FYI- in case if you are unfamiliar with an indoor cycle trainer, this is what I have...
you connect it to your bike so you train on YOUR machine and not a stationary bike.
I have also purchased a Total Immersion Swimming DVD and book to educate myself on proper swimming technique and to see it done.
What the Crossfit option does for me is that it fills a void. I do not have access to exercise classes like "normal" people do. if I pay for a class, I will attend less than half of them due to my schedule. This particular gym was started by someone I work with who also works shift work as well so the classes cater basically to us miners and our goofy schedules. Simply put, there isnt much up here to begin with, and what is here does not cater too much to shift workers so that limits the options quite a bit. There are alot of miners that go there. The benefit of that is, well, miners are not at all bashful about telling you what they think about something. That is a good thing because if there was anything amiss at this particular gym or people getting hurt, news would have spread like wildfire. I guarantee you.
I have talked to alot of guys out there who have been going for anywhere from 2 weeks to 2 years and they have nothing but good things to say about it. 'Nuff said.
I said all of that so that those that have raised concern about what I am doing shouldnt worry too much. Also, it should be noted that I have worked with a trainer for 2 years and am not unfamiliar with high intensity plyometrics and am quite adept at listening to my body. I really enjoy what I am doing and it is one of the few tools in my tool box so I am going to make it work.
Team in Training is out. The nearest TNT group is hundreds of miles away. I would LOVE to work with TNT and get training, and the group events, runs, etc.... but there is NOTHING up here. Mention the UP of Michigan and the first thing most people think of is the top half of LOWER Michigan or they wonder if it is even part the United States at all. Just some smaller towns, trees, a few squirrels and deer and thats about it.
You can probably sense my frustration.
I will make a way to work with what I have, I always do and im not doing a bad job of it either but sometimes you just get tired being an army of one.