MarkKO's Training Log

Training Training Logs
5671

So I have some advice for you gents @MarkKO @Frank_C @painter27

I found that I would get stitches or back pumps when doing my run portions in wods etc, and it was completely my breathing
A trick I learnt of an elite level crossfitter was to breathe to the “dun dun clap” of we will rock you by queen
It sounded ridiculous until I tried it
The “dun dun” is 2 short but deep breaths in, and the “clap” is a medium forced exhale
When timing it to your steps, you will build a pretty decent pace
In my mid toeens I was clocked at a state sprinting carnival of 100m at 10.97s so have always been fast over short distances, but this little breathing technique has aloud me to run for longer distances then ever before

3 Likes
5672

That’s interesting, I though the safeties were only there to catch the bar. Didn’t know they also doubled as emotional supports lol

2 Likes
5673

Well, getting folded over by a bar can be pretty emotional. So yeah, they’re emotional supports.

1 Like
5674

That’s really smart, and what’s cool is that’s very close to what I do. It just feels better.

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5675

The only way to tell is to run with greater frequency and see what adaption you get. I would hazard a guess that after only a few runs you would not experience the same back pump, and would also guess that in that short time your ability to hold up your truck hasn’t improved significantly. Bet hey what do I know. Good on you for even wanting to run at your current weight.

2 Likes
5676

It’s worth a shot. My current breathing technique for distance running is hyperventilating.

5 Likes
5677

Sounds fun, I might try that the next time i run.
When I run steady pace i breath in on left foot and out on right, until I shift pace then it’s hyperventilation. I’ll try it.
Thanks man

1 Like
5678

My breathing technique for running always looks something like this: first 1/4-1/2 mile or so is pretty good, can keep a nice rhythm. From 1/2 mile - some point further it’s a combo of hyperventilating, realizing I’m hyperventilating and trying to steady it back out, fighting back and forth. The last 1/4-1/2 mile or so, is some kind of heavy breathing agony scream thing.

5 Likes
5679

Woke at 237.1 lbs, looking similar to yesterday. Slept like absolute dogshit, a reoccurring theme for the last two and a bit weeks now, which is longer than usual.

5680

Decided to do the Friday of Greg’s hypertrophy program (it’s the same every week) as a lead-in back into training. It’s all bodyweight for total reps. Also turns out that you get 10 seconds to rest until you complete the total reps. Thanks Greg.

Today’s training

Band work

Push-ups
50 total reps: 30, 5, 5, 5, 3, 2

Diamond push-ups
25 total reps: 10, 3, 3, 3, 3, 1, 2

Dips
50 total reps:
5, 3, 2, 2 and had to rest properly
5, 2, 2, 1 and had to rest again
6, 2, 2, 1 rested
5, 2, 2, 1 rested
7

Well fuck

Bench dips
50 total reps: 15, 12, 6, 7, 10

Around this time Blaize rocked up and I ended up helping her out with her deadlift and how to peak. Took around 40 minutes in between sets of pull-ups Between Alex and I we got her pull looking and feeling good

Pull-ups
35 total reps, fuck 10 second rests for these
5, 5 wide overhand
7, 5 wide neutral
5 wide overhand
7 wide neutral
3 wide overhand

Air squats
80 total reps: 30, 30, 20

Lying leg raises
50 total reps: 15, 10, 10, 5, 10

Took an hour and 50 minutes including helping out. I won’t be looking forward to Fridays for the next six weeks.

8 Likes
5681

My running technique is to never run

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5682

Looks brutal Mark. :slight_smile:

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5683

It was fucked. Doesn’t help I’ve done piss all for the last two weeks.

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5684

Your CNS says otherwise mate
You of all people deserve the way you feel atm
Well earned!

2 Likes
5685

Honestly I’m keen AF to get back into it on Monday. I deal incredibly badly with downtime.

3 Likes
5686

I did go and buy an old Xbox One today. Should’ve done that two weeks ago :joy:

4 Likes
5687

So if you followed the rules (or if I did this) then it would look like this:

12, 1, 1,1,1,1,1,1,1… until 35 :smile:

2 Likes
5688

Yeah, next week I think I’ll do something like that. Except it’ll start with five or something :joy:

1 Like
5689

Woke at 236 lbs, looking way less bloated. Sore around lats, tris, pecs and quads.

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5690

After yesterday’s workout I’m not surprised.

1 Like