S-U-C-C-E-S-S. I got up this morning at 545. I walked around the apartment dazed for about 10 minutes, trying to figure out what was going on...then I finally got dressed and went for a run...5km (outside) not timed.
Work has been rough lately -alot of heavy lifting- and I was feeling worn down all day (a good sign of overtraining I hear), so I didn't workout besides the run and I'll get back at it tomorrow.
Wednesday, February 24, 2010
Tuesday, February 23, 2010
Daily Workout #5
Okay, so I did not get up at 5:50 to go for a run. I didn't even give it a second thought this morning before I reset my alarm and went back to bed. But hey, I'll try, try again tomorrow. I can only fail so many times.
Here's my workout:
1. OPT*:
20 sec max reps; 40 sec rest b/t movements:
Bench Press - 135#
Hang Power Clean - 135#
Box Jumps
(repeat 5 times for total reps)
Total reps = 160
2. 5km run on treadmill (not timed).
OPT stands for optimum performance training; it's a website that gives you a different workout every day, in the same formal as crossfit. Here's the address: http://optimumperformancetraining.blogspot.com/
Here's my workout:
1. OPT*:
20 sec max reps; 40 sec rest b/t movements:
Bench Press - 135#
Hang Power Clean - 135#
Box Jumps
(repeat 5 times for total reps)
Total reps = 160
2. 5km run on treadmill (not timed).
OPT stands for optimum performance training; it's a website that gives you a different workout every day, in the same formal as crossfit. Here's the address: http://optimumperformancetraining.blogspot.com/
Monday, February 22, 2010
Daily Workout #4
So, I've been trying, for a long time now, to get up and do an early workout- like a run- in the morning. But it's not easy; no matter how much I tell myself I'm going to finally do it, when my alarm goes off an hour before I absolutely need to get up to go to work, I reset it and go back to sleep.
That was the case this morning. The problem is that I want to get in a 5km run, a swim, and either weights or crossfit, 5 days a week. But if I save that all for after work, it turns out to be too much and whichever portion I do last ends up suffering for it because I've already exhausted myself with everything else.
So, one more time, my goal for tomorrow is to get up at 5:50am and go for a 30 min run before I have to get ready for work...we'll see.
That aside, here is what I did today:
1. 80 pushups and 22 chinups.
2. German Volume Training* (legs), supersetted with Squat (135lbs) and Leg Press (6 plates).
3. Swimming- My wife showed me the proper technique for the breaststroke and front crawl.
* German Volume Training is a kind of weightlifting program where, for one bodypart (legs for instance), you do 10 sets of 10 reps each for one compound exercise with the same weight throughout. The idea is that you use a weight that is relatively easy for the first few sets (50-60% of your 1RM) , but gets progressively harder as you go.
That was the case this morning. The problem is that I want to get in a 5km run, a swim, and either weights or crossfit, 5 days a week. But if I save that all for after work, it turns out to be too much and whichever portion I do last ends up suffering for it because I've already exhausted myself with everything else.
So, one more time, my goal for tomorrow is to get up at 5:50am and go for a 30 min run before I have to get ready for work...we'll see.
That aside, here is what I did today:
1. 80 pushups and 22 chinups.
2. German Volume Training* (legs), supersetted with Squat (135lbs) and Leg Press (6 plates).
3. Swimming- My wife showed me the proper technique for the breaststroke and front crawl.
* German Volume Training is a kind of weightlifting program where, for one bodypart (legs for instance), you do 10 sets of 10 reps each for one compound exercise with the same weight throughout. The idea is that you use a weight that is relatively easy for the first few sets (50-60% of your 1RM) , but gets progressively harder as you go.
Friday, February 19, 2010
Rest Day
I usually take Friday as a rest day. My wife and I are busy most of the week so on Fridays we usually go to a movie and just hang out together for the day.
Thursday, February 18, 2010
Daily Workout #3
Nothing new today, just another day of work. Here's what I did:
1. Crossfit WOD:
10-9-8-7-6-5-4-3-2-1 reps of the triplet
Deadlift (225lbs), Bench Press (180lbs), and Clean (135lbs)
For a time of 26:16
2. Swam 27 laps (without fins) in 23:58.
* As a side note, I always do my bench press on the smith machine. Long-term, high-weight, use of the bench press with free weights will mess up your shoulder over time. The act of rolling your arms back to put the bar back on the rack places a lot of stress on the shoulders and damages the cartilage.
1. Crossfit WOD:
10-9-8-7-6-5-4-3-2-1 reps of the triplet
Deadlift (225lbs), Bench Press (180lbs), and Clean (135lbs)
For a time of 26:16
2. Swam 27 laps (without fins) in 23:58.
* As a side note, I always do my bench press on the smith machine. Long-term, high-weight, use of the bench press with free weights will mess up your shoulder over time. The act of rolling your arms back to put the bar back on the rack places a lot of stress on the shoulders and damages the cartilage.
Wednesday, February 17, 2010
Daily Workout #2
Today was a snow day, the dockyard was closed and so was the gym and the swimming pool. I had only planned on running and swimming today at medium intensity anyway, but here was what I did instead:
1) 6.3km run (not timed) at medium-intensity.
2) 75 pushups
3) Abs:
a) 25 wide-leg situps/25 crunches
b) 25 lying leg lifts / 25 flutter kicks
c) 25 Russian Twists / Plank for time:
1) 6.3km run (not timed) at medium-intensity.
2) 75 pushups
3) Abs:
a) 25 wide-leg situps/25 crunches
b) 25 lying leg lifts / 25 flutter kicks
c) 25 Russian Twists / Plank for time:
Tuesday, February 16, 2010
Bloodwork, Urinalysis, and Chest X-Ray
Today I went to Stadacona Hospital to get my bloodwork, urinalysis, and chest X-Ray done for my phase II dive medical. Both Phase I and Phase II of the dive medical are done at Mogg5 sickbay (next to the submarines), but these tests need to be completed prior to completing your PhaseII.
These medicals are only one part of a list of things you need to do before you start your course and you should give yourself about two months to do it all. Phase II medical, in particular, takes a long time to book. You also need to book a Dive Dental Exam at Stad Hospital, certain interviews with your ship's dive officer, and you need to be tested at the compression chamber at the dive unit in Shearwater (after you complete Phase II). You will also need an up to date express test to state that you have at least met the Cf standards for your age group. Currently, they are working on a new, more dive specific test, but it could be a while until that is decided upon and until then, there is no dive standard for the express test.
These medicals are only one part of a list of things you need to do before you start your course and you should give yourself about two months to do it all. Phase II medical, in particular, takes a long time to book. You also need to book a Dive Dental Exam at Stad Hospital, certain interviews with your ship's dive officer, and you need to be tested at the compression chamber at the dive unit in Shearwater (after you complete Phase II). You will also need an up to date express test to state that you have at least met the Cf standards for your age group. Currently, they are working on a new, more dive specific test, but it could be a while until that is decided upon and until then, there is no dive standard for the express test.
Daily Workout #1
For the last 8 or so weeks since I found out that I might be going onto the dive course I've changed up my workout routine to try and prepare myself. Usually all I do is lift weights; I'm not in bad shape and I eat well, but I'm not a great runner or swimmer and since the physical portion of the course is largely a series of long runs and long swims, I've had to adjust my training accordingly-and I haven't had much time to do it.
Basically, I've been doing 5km runs 4-5 days a week, 750 meter swims 2-3 times a week at the pool (6 laps done without fins and 24 done with fins- most of the swimming on the course is with fins), and the workout of the day on crossfit.com 4-5 times a week. Also, I start every other workout with my max situps, pushups, and either chinups or pullups.
This was my workout for today:
1) 75 pushups, 41 situps, and 21 Chinups.
2) Weightlifting (shoulders) for 10 sets.
3) Ran 2.4 km on the treadmill in 14:50 (I know that time sucks but I'm working on it).
4) Crossfit WOD:
135# squat clean x 15 reps, 30 toes to bar, 30 box jumps, 15 pullups, 40# dumbbell push press x 30 reps, 30 knees to elbows, 135# thruster x 15 reps, 30 pullups, 30 burpees, and 300 foot lunge with 45# dumbbell overhead (on treadmill) in 49:32.
Basically, I've been doing 5km runs 4-5 days a week, 750 meter swims 2-3 times a week at the pool (6 laps done without fins and 24 done with fins- most of the swimming on the course is with fins), and the workout of the day on crossfit.com 4-5 times a week. Also, I start every other workout with my max situps, pushups, and either chinups or pullups.
This was my workout for today:
1) 75 pushups, 41 situps, and 21 Chinups.
2) Weightlifting (shoulders) for 10 sets.
3) Ran 2.4 km on the treadmill in 14:50 (I know that time sucks but I'm working on it).
4) Crossfit WOD:
135# squat clean x 15 reps, 30 toes to bar, 30 box jumps, 15 pullups, 40# dumbbell push press x 30 reps, 30 knees to elbows, 135# thruster x 15 reps, 30 pullups, 30 burpees, and 300 foot lunge with 45# dumbbell overhead (on treadmill) in 49:32.
Monday, February 15, 2010
Introduction
Ship's Team Diver is a qualification in the Canadian Navy that makes a member a part of his ship's dive team. At the beginning of the month I was finally told that I would be loaded onto the Ship's Team Diver course that starts March 1.
The purpose of this blog is to give those people who are considering taking the course a basic layout of its day-to-day structure so that they can better prepare themselves, mentally and physically, for its challenges.
Over the next couple of weeks leading up to the course start date, I'll be going over what I've been doing, and will be doing, to prepare myself; after which, I'll be giving as much info as I can about what happens during the course (cardio, classes, tests, diving procedures, etc) five days a week, for the full six weeks.
The purpose of this blog is to give those people who are considering taking the course a basic layout of its day-to-day structure so that they can better prepare themselves, mentally and physically, for its challenges.
Over the next couple of weeks leading up to the course start date, I'll be going over what I've been doing, and will be doing, to prepare myself; after which, I'll be giving as much info as I can about what happens during the course (cardio, classes, tests, diving procedures, etc) five days a week, for the full six weeks.
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