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so far so good...


Friday, October 28, 2011

Today's workout

Before work 5am
20 min indoor cycle trainer - didnt wear HRM

after work 530pm
Crossfit WOD (14:30)
3 repeats of
400m run/sprints
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)
box jumps

Got home and rested a little
7pm
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...
www.amazon.com/CycleOps-
Magneto-Indoor-Bicycle-Tra
iner/dp/B000BT8VOW


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.

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Member Comments About This Blog Post:
LINDAKAY228 10/30/2011 8:02PM

    Your area sounds a lot like my area of rural southern New Mexico! A lot of things are miles and miles away from me too. So I can definitely relate. Congratulations on creating a program that works for you with your limitations of resources around you and your work schedule!

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MIMOTOGO 10/30/2011 2:27PM

    You amaze me, with your crazy schedule you still keep your fire burning. Great job in your recovery and new focus. Have a great week.

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JEM0622 10/30/2011 1:25PM

    Good stuff!

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CCHELLEZ 10/30/2011 1:49AM

  Though I am not a hard core CrossFit athlete, I found my running improved from doing the puppies version of CrossFitBrandX.com workouts, without weightloss. I'm sure if I paid more attention to nutrition, the weight would come off and all my performance measures would improve. But hey, just wanted you to hear that there's running improvement through CrossFit even without running.

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TVHUFF 10/29/2011 8:30PM

    I was going to mention the TI swim program, I've got the DVDs too. It's tough implementing any new technique on your own, but I've found a good swim sets the tone for your overall race.
I haven't looked into it, but maybe you could start our own tri-training group online or here on SP? It doesn't push you as much as having someone right there, but knowing someone wants you to check in with your work out stats might help motivate over the winter?
Do you have a specific race in mind yet?

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CIVIAV 10/29/2011 11:59AM

    Sounds like you are settling in to the next phase. I too am adjusting to less running and needing less calories. I put my weight loss on hold for the summer training and yet now am feeling the pants getting a bit tighter. So there will be a shake up here at home too. Last night went out for that intense run you spoke about. Felt great. I really do like it better than the long distance run - that is when I am running alone.

Keep up the good work. I dream of a cycle trainer. Have asked for one three years running but nothing's shown up yet. Enjoy it!

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SARAWALKS 10/29/2011 11:47AM

    emoticon emoticon emoticon emoticon
I feel your pain about the shift thing...I can't do classes either, life is just too irregular! Nice that you have the flexible option!

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ALLISONSATTIC 10/29/2011 10:33AM

    Sounds like a good change and good mix of options you are doing!! Keep it up. I've always been big on changing up your exercise routines ...your body adjusts to what you do at some point..so the best thing to get losing is to change your routine every once in a while!!Your doing awesome!!! emoticon

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NIGHTSKYSTAR 10/29/2011 9:39AM

    well first off i dont question you...you are a certified trainer after all!! second..it all sounds GREAT!!! good for you!! and third..i feel your pain on the UP thing. people say OH!! you are from NY? is it wonderful? to you go to the broadway shows? uhhh....NO. i am 8 hours from NYC a TINY part of NY. I live in the mountains...far from ANY city..and whoever said rockland and westchester counties are "upstate"?? need a map. I'll show ya upstate!!! But you know all that being from Rochester.
Anyhow..rock on my friend. you are doing wonderfully!!

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LIV2RIDE 10/29/2011 8:34AM

    I love the program you described. I think for your schedule it is perfect. I know a lot of people who love Crosfitt. I for one would love to try it but it's not in my area. BOO!! I think that this will help you reach your weight goals faster than training for distance running. Besides being able to split your workouts is key to your schedule.

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BURTON79B 10/29/2011 3:37AM

    Way to fight for it!

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DRB13_1 10/29/2011 1:22AM

    shaking up the routine as you are should produce results on the scale. train happy

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THECRAZYMANGO 10/29/2011 1:04AM

    I want to be part of TNT as well! I hope in the future as I become closer to a site that I can!

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ACTIVE_AT_60 10/29/2011 12:18AM

    Am I part of the group voicing concerns ? ROFL.

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MIQUEY73 10/28/2011 11:06PM

    Sounds like a great workout! Great job!

I have no doubt that you'll make it work and that you'll rock it!

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BUTTERFLYBOUND 10/28/2011 11:03PM

    Sounds like you are working hard!! You are not only exercising, you are making it happen even when the rest of us would make excuses about schedules! You are AWESOME!!

I wish you a wonderful weekend! emoticon

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