August 13, 2009 - Intensity

Image: my huskies, Nadia (jumping) and Raja (intrigued).

I am guilty sometimes of being too intense. With training, hobbies, life...not so much lab but that is another story. I think it's a blessing and a curse and sometimes wish I could find a happy medium. In my pursuit for focus and balance, I am trying to keep my intensity in my training and focus the rest of my day on the other things that matter like my friends, family and dogs. I would love to find a happy medium, where I maintain a steady-state in my various hobbies and activities (of which I have too many!).

Intensity is important in the short term- for workouts or to meet a deadline at work. But when it gets out of control it can detract from the more important things in life. Balance is the key. I am now taking a few hours a day to spend play time with my dogs, being outdoors, and spending time with my friends in Baltimore or online with those in Argentina (Carlos!!!) or elsewhere. A big change for me has been the nights I don't go out. I am reading more, enjoying a variety of teas, and even picked up the old guitar (unfortunately it still doesn't sound right!). This unwinding time allows me to reflect on my day and make sure I'm staying focused on the things that matter most.

But when I'm at the gym or track, that's another story...

Today's Workout of the Day (WOD) from http://www.crossfit.com:

"With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed."

I finished 10 rounds in 10 minutes exactly. So that was 55 pullups total in 10 minutes. In the first 5 sets I jumped rope in between to keep loose. I threw in 4 sets of dips immediately following the pullups to keep my heart rate up and get a little more out of my time. After, I felt like doing jump rope as my cardio, so I did the following:

• 10 minute warmup
• 5 sets x 1 minute high intensity
• 5 sets x 3 minutes, high intensity last 30 seconds
• 5 sets of 20 "double unders" (each jump you clear the rope twice)
• 5 minute cool down

I finished with 3 sets of 15 back and side extensions, then some L-Pullups for good measure! One 2 minute "plank" and I felt I had hit it hard enough so I called it a day...well, not a day I guess because I feel like running the huskies tonight!

Today's workout was focused on intensity. The pullups were killer and the jump rope is currently my favorite cardio. It combines fat burning, increased endurance and explosion, core workout, and coordination training. I highly recommend working it into your workouts if you don't do it already.

Stay focused, work hard, and be intense in your training...but don't allow it to overtake the truly important things in life.