fri, july 9, 2010


PM Run
5 min @ Z1, 5 min @ 5K pace, rest walk 30 sec
[3 hills; 30 sec grinder up, light run down recovery pace]
rest walk 30 sec, 5 min @ 5K pace, 5 min @ Z1

post notes to comments...also 1 (ONE!!!) thing you do daily that manages your stress


Geoff Aucoin said...

I think that chart might need an explanation of sorts. Basically, high stress=lots of issues?

CincinnatiSalsa said...

Can you explain what Z1 means? Thanks!

Adam Rogers said...

My daily stress reliever - taking the 90lb hunk of beast that resembles a black lab out for his afternoon walk. Always something I look forward to whether it's a blizzard or 95 degrees. Also try to make sure that he gets a couple of rounds in of tabata stick-throw-and-fetch, his favorite workout.

jay rhodes said...

I think I'm about as low stress as it gets, but I guess playing with my dog (11 month old Boston Terrier) and just having fun with the little things in life. Sure not everything goes my way but when it comes down to it I've got nothing to complain about. I keep that in the back of my mind at all times.

Scotty Hagnas said...

Z1= zone 1; 65-74% intensity. Able to carry on a conversation.

Lisa M said...

Daily destressor - hug my kids and husband acknowledging how freakn lucky I am

Nicholas Burgett said...

4 sets:
Row 1K @ 95% effort
rest 5 min

Repeating the Serenity Prayer is a good stress reducer that I employ.

b-mac said...

....riding my fixie past traffic rather than being stuck in a car with it.

Chad Action Brandt said...

Love the chart James!
I am on a path to destress as you know.
One thing I have done everyday is "actually" book myself into my schedule from 12pm-2pm (my clients even see this). On training days this gives me time to warm-up properly, execute my specific training tempo, rest intervals and cool down. I then eat my recovery meals in a none stressful manor "rather than choking them down before my next client infront of a computer". After training and post meals I feel I am most optimal and creative to build my clients their programs, and have set that time aside for program design.
On none training days this time is spent doing some AIS, Rolling, Yoga, creating programs, or chilling out!

My advice to all you busy bees, book yourselves into your day, you and your clients will benefit.

Brent Maier said...

I try to live by the "Work to live, not live to work" mentality day by day. Being in the computer security business for a large corporation, having fun and not letting little things get to you is important. You perform better all around and with more confidence when dealing with difficult people and tasks. In the same respect it prepares you for the end of the day. When it's time to head home, I'm ready to kill the WOD and slow down so I can spend time with my family. I mean real time, not just, "oh, I'm home now, let me run off and do things for myself". Stop when you get in the door, give your wife and kids a big hug and do something together. Life is freaking short! One regret I don't want to have later in life is that I was selfish and didn't spend enough time with my wife or kids while they were growing up. It's discussions like this that help keep these thoughts in check for me and I'm going to make sure I have an especially good day because of it!

Brian Maier said...

Whenever I'm stressed, I routinely remind myself what I'm truly grateful for in my life. This is one of the quickest ways for me to change my state of mind, whether I'm stressed, pissed or just need to get myself back in check. It's nearly impossible to be stressed and grateful at the same time.

Brian Maier said...

oh...and jose cuervo seems to do the trick as well.

Greg said...

newb question since I am just starting:

for unbroken items, I assume it is important to scale down to the level that they are possible, but challenging? Some advice on how to handle this would be appreciated. Thanks! (FWIW, 40y/o male, been in CF for 1.5 yrs)

Rooney said...

I turn off all modern gadgetry that clutters my life and get down on the floor with my five month-old daughter as she tries to crawl/headbutt everything. That pretty much makes me forget everything else going on, stressful or not.

Coach and anyone else who wants to chime in, I also have a quick question about nutrition. Specifically, how much differently should we eat on rest days than on work days, save for the absence of the post-workout meal? And if/when we know what we're doing the next day, should that affect our last meal of the day?

Brandon said...

I have two young kids (2.5 years, almost 4 months) and a new business that I am trying to keep afloat, so stress is abundant. Like Chad said, I have to schedule "me" time. That is why I almost never miss a training day. Working out, even with days like yesterday that are tough, is a huge stress reliever for me. I am much more mentally acute, I sleep better, my mood is more positive and I am a better husband and father when I do the things in the gym that I need to. Plus, having dedicated time for myself means that I am less distracted when I am home.

Michael said...

It used to be getting into the gym - no problem. Now with a 5 month old daughter, work, etc., even scheduling that time can create some stress. Although getting in the big dawg WOD helps, I've had to adjust. Now, I've really enjoyed coming home, giving her a bath and watching her splash until the bathroom is soaked. It's impossible not to laugh.

I am certainly grateful for everything, but I know I need to be more intentional about decompressing every day so I can lower those cortisol levels and really thrive at home, work, and in the gym.

Rooney - I'm not a nutrition expert, but I eat pretty much the same way, except I don't have the post-WOD meal. Other than that, I try to keep the portions and timing roughly the same.

Paul Smith said...

Brent Maier,

I agree with you on spending time with family. My biggest stress reliever is spending time with my wife and two beautiful daughters, and I never want to look back and think that I took time away from them to do something selfish. I love to train and compete and need to in order to stay sane, but I make it a point not to let it interfere with my time with them. I typically workout at lunch and am able to come home after work and give my full attention to my family and maybe give my wife a much needed break from having to take care of the girls all day. Being in sales, I do have times at work when I can get stressed out but overall I can't say that I have a very stressful life. I guess stress is a relative term.

Ben Priestley said...

Hugs from my fiancée. Can't wait to marry her!

Lars said...

Yesterday's 2011 WOD

Took it easy and did it today because my back felt broken yesterday and is still off today.

95 + 10, 115 + 6/4, 135 + 8/2, 135 + 7/3, 135 + 7/2/1

95 + 10 x 5

95 + 30 x 3

Went really light, but still got a good sweat going.

Lars said...

Deep breathing for reducing stress. In deep, hold for 5, slow out.

Michael said...

Paul and Brent (and others),

Sounds like you all have pretty similar work and family situations to mine. Have you figured out a strategy to fit doubles in (especially during the weekdays)?

The last phase was tough for me in terms of volume. I could typically only get doubles in on the weekends, and even with that I had to compress the rest and do it all in the morning so that I could spend time with my family.

I'd love to hear how people have managed that (i.e. whether they have a strategy for which ones to skip, how to make them up, etc.).


Chris Fodera said...

at the moment, I generally take some time to read and relax.

I love the comments on spending time with the kids. I have two little ones and it does always makes the crap melt away. I want to try some Bikram Yoga at some point as I have friends that swear by it...just haven't pulled the trigger on it yet.

Jenny said...

@Geoff Aucoin: here's my best nursing-student explanation about why long-term stress --> issues:

Cortisol does a lot of things that are useful for the body in a crisis situation: mainly, it raises blood sugar for quick energy and antagonizes the immune system to suppress inflammation. But each of those actions has negative long-term consequences. To raise blood sugar, cortisol accelerates protein breakdown and muscle wasting. High blood sugar spikes insulin levels and leads to central obesity (and related risks). Chronic immunosuppression increases the risk for infection (so does chronic high blood sugar -- yeast and bacteria eat sugar).

That should explain a few of the effects on the chart, but cortisol has other actions: lowering testosterone, accelerating mineral loss from bones (osteoporosis risk), inhibiting collagen synthesis. It's also neurotoxic, which accounts for memory loss: high cortisol levels cause the hippocampus to lose volume. If you're still curious about pathological effects of cortisol, google "Cushing's Syndrome." Hope that was helpful!

Ali Loach said...

A cup of tea and a good book

I'm 28 but I sound like I'm 68....:o)

Jenny said...

also, one thing i do to de-stress: take time to cook and sit down to breakfast + dinner with amy.

Brent Maier said...

Michael, I made one promise to myself during the month off after regionals this year. I will not let any workout get in the way of a family event. Whether it be a concert, baseball game, etc. As Geoff told me, an extra day of rest at 39 isn't such a bad thing. As far as doubles/triples, I will try and knock one out before work or at lunch. When that isn't possible, I'll double them up in the afternoon while family is doing their workout. The thing is, if you know a workout is going to cut into family time, then I make sure I have something fun planned the rest of the day.

I just signed the wife and kids up for a full year of unlimited sessions with colorado springs crossfit here in the springs. The owner is a good friend and just opened up a brand new facility here in town. The wife takes the kids and they have great instruction. I'm so excited to see their results mentally and physically over the next year. It allows me to focus on my workouts while they get the attention they need. Everything else is our time!

Michael said...

Thanks for sharing your perspective - that's helpful. It's always nice to see how other people with similar priorities manage the balancing act.

irongirl said...

When I want to destress I just have to sit down and chat with my seventeen year old daughter. She is so much fun and it helps me realize that all the stressors are really not that important.

Joel B. said... guys make me feel like a bit of a heel haha. A lot of the time, being with my kids is not exactly relaxing! Just kidding...kinda. But, once the 16 month old is put down for the night, my wife and I each read a story to the 4 yr old. I usually go first, and my spirited daughter settles down and cozies up under my arm. When my wife reads, I basically go to sleep for a few moments cuddled up. It is great. Especially after the witching hour of pre-dinner through dinner and bath right before stories/bed.

ROBO said...

AM worked up to heavy 2 rep DL
2x405 for 5 sets

then PM the OPT wod from 2 days ago

HPC did 155 for all
HSPU 2unbk rest mixed

Push Jerks 135 for all
i did 15 pull ups all unbroken

Thrusters 125 all unbroken
all DU unbroken

i am thoroughly whipped out. Oh ya past all my Pathology Exams now i have my Gross Anatomy and i am finished this Medical school is killling me

ROBO said...

Hey Mac Lar let me know sometime if you wanna get together with Rory and I sometime before any of us take a vacation. let me know 910-978-5191

Old Dawg (Hari) said...

An article directly on point:

("A new theory in neuroscience suggests that retraining your brain will help you combat stress.")

Melisa C said...

Did yesertday`s WOD today:

HPC: 100, 110, 110, 110, 110
HSPU to one ab mat: 5,5 - 3,7 - 5,5 - 3,3,1 (wrists burning) - 6,3

PJ: 89, 93, 93, 95, 100
PU: All sets of 10 UB COVP

Thrusters: all 88
DUs: UB, UB, (9B)UB, (25B)UB, UB

De-Stressor: training, that is the one time I shut my mind off and can be completely in the moment. Not thinking about what I need to do next, I have a tendency to live in the future rather than the present. And now with my current move, much less stress in my life. Long distance relationships are never fun or easy. Everything feels like it is falling into place.

Side note, where are all the ladies at?

Lisa M said...

Mel C

Me and Lulu are doing stength/oly lifting biases and other than that I have no idea where everyone is at I think once the split training schedule stops things will be better. It looks like we lost Gillian M unfortunately as I haven't seen her post in a while. Email me and let me know how life in Ottawa is going

BK said...

Arvo Kip for 1 hour and I am golden all day.
Went to Buddy Lee seminar in NYC with team today and it was everything we thought...amazing!

Nicholas Burgett said...

A. Front Squat @ 30X0; 2-3 x 7; rest 3 min
B1. Seated Military Press @ 30X1; 4-5 x 4; rest 2 min
B2. KBS heavy - 12-20 reps x 4; rest 2 min
45-45-45-45 (all 20)

joey warren said...

run felt good

butt and hammies felt tight

When Im stressed usually w a long day, I will try to take at least 20 min to kick my feet up and close my eyes, this is hardest the more stressed I am.

Michael FitzGerald said...

Run felt good. Only had a stitch at the last 20 seconds of the run...improvement. The second 90% effort was much better than expected. Felt smooth.

Every morning I take licorice extract along with 10 g of L-glutamine. Doctors orders...ONE more thing, I try to go to bed and wake up as close to the same times as possible each day.

Craig said...

Anyone else have difficulty reading the "FAQ" page? For me it comes in with half the page cut off and words overlapping.

De stress. I take the pooch for a walk in the woods. It's quiet, we throw the stick and romp around, listen to the rain ( rains here over 100" a year) and enjoy the solitude and the scenic mountain/ocean views. Simply majestic.

Now is a big stress time for us here in Sitka. Just lost three great men.
Indeed lots of walks in the woods with my wife, our little bun in the oven and Coho, the wolf dog.

Chelsea said...

Working out and listening to music. When I was going through the Academy I was completely stressed out and exhausted all of the time. I would still go to the gym most nights and could not believe how much better I felt afterwards. Being surrounded by so many great people definately helped me keep my sanity during that time.

Spider said...

I second BK... Gotta love Buddy Lee.

tania said...


Did a mini-Diane in the morning and the run in the evening. Run felt good, handstand push-ups felt good but deadlifts didn't. Might have to modify Saturdays' workout.

MLC - we miss you. you coming out to Cali next weekend?

Destresser: 1 hour non-negotiable wind down time with my husband after dinner. Summer is the best as we usually take a walk by the river or in the garden to see what new flowers or veggies or berries have grown. Winter is usually watching Star Trek reruns :-)

Steve Smith said...

Stress reliever: Time spent reading the word of God.