CrossFit at 6AM. Dave, Steve, Noreen, Kelly, Eric, Angie and Mike with Brian and Jerry coaching. Mike joins us once in a while when he is in town.
This morning’s WOD went well for me. My form was solid for the swings and snatches. Not so much form with the Knees to Elbows. Someone looking at me doing them for the first time would scratch their heads wondering what all the flailing about was but you should have seen me when I started. I really have improved.
Mike 13:02 Eric 12:34 Angie 15:51 Kelly 14:25 Noreen 14:49 Dave 15:58 Terry 15:35 Steve 16:06
Charlie was at the gym for another workout this morning. The fund raiser is tonight.
Eating—It’s going to be a bad day anyway you look at it so I am just going to eat and enjoy and get back on it tomorrow.
What hurts today—Just the usual, left shoulder and right heel. Not sure if the pain is reducing or I am just getting so use to it that I don’t notice it as much anymore.
Crossfit at 6AM with John, Steve, Noreen, Ralph, Stacia with Brian coaching. It’s a cold dreary and wet morning. Nothing like it should be for the 2nd of July.
Was excited to see Deadlifts go up on the board but any excitement was canceled out because of the thrusters which require a squat.
This morning was definitely a WOD where I just kept moving. I was not feeling it or enjoying it but I just kept doing it. Sometimes that is all you can do.
Charlie was at the gym this morning for another session with Brian. Charlie really demonstrates one of the unique things about CrossFit, leaving your ego at the door. Right now Charlie is the star, the focus of the 2009 CrossFit games for our area but while he was waiting for his workout to begin he worked with the group doing the WOD, encouraging and motivating and giving performance hints. To me that is a great demonstration of his character.
While we were doing our cool down Charlie whipped out 175 unbroken double unders for fun.
The fundraiser is tomorrow evening so there is a lot of excitement in the gym.
Eating—18 days doughnut free (but I really wanted some this morning). Trying to hold out for the dinner tomorrow evening where I will enjoy the food. Have a “new” plan to start on Saturday.
What hurts today—Feeling very beat up this morning. Right heel was not quite as bad but still an issue. Anxious to see if my back hurts tomorrow morning from the deadlifts today.
Crossfit at 6AM. Steve, Kelly, Eric, Connor, Angie, Miranda, Dave with Brian and Jerry coaching.
Had a real bad night sleeping. I tossed and turned so much I almost knocked myself out a couple of times. The issue with my right heel is really starting to get old.
Worked hard on the WOD this morning. Felt confident with the KB Swings and the Push Jerks. I modified the burpees by using the 6 inch box for my hands rather than going all the way to the floor. I was able to make up points with the Push Jerks.
If you don’t know what Tabata Intervals are here is a demo video using squats as the movement.
A tabata interval workout using bodyweight squats. Tabata intervals consist of 8 x (20s on / 10s off) of a given exercise or activity. They can be useful for general conditioning or endurance activities.
8 20 seconds work/10seconds rest intervals for each movement
Results
Dave 100-36-35 = 171 Connor 118-80-42 = 245 Terry 100-61-35 = 196 (35 KB/65 PJ) Steve 97-39-34 = 170 Angie 92-35-37 = 164 Miranda ?-61-25 = ? Eric 88-36-51 = 173 Kelly 109=40-53 = 198
Charlie was at the gym again this morning for another workout getting ready for the games. The fund raiser is Friday evening. I have not heard a final count yet but based upon what I have been able to pick up we should have a good size crowd on Friday.
Eating—17 days doughnut free. Doing good on plan. Have not weighed myself yet. Maybe I will never weigh myself again. In the long run it does not make any difference what the scale says.
What hurts today—Anxious for the right heel issue to resolve. I have experienced this before and I know it will pass but it’s very painful and very hard to walk when I get up in the morning. Fortunately the other pain I experience during my WOD’s cancels out the heel pain, at least during the workout.
Enjoying my vacation time. The weather has become overcast with some showers.
There’s much debate about who will ultimately win the 2009 CrossFit Games. Now their stats have been compiled, sorted, and ranked, so this should further fuel the fire. For the benchmark workout of Fran, there are the usuals many would expect in the upper echelon, as well as some newcomers.
Crossfit at 6AM. Steve, Stacia, John, Gretchen, Conner and Jason with Brian coaching. Jason is back from his Colorado trip.
We received word that Tomas has a new baby boy.
Slept well last night, in bed at 10PM, only up once. Actually slept until my 5AM alarm went off. That has not happened for a very long time. Could being on vacation have anything to do with sleeping better? Makes you wonder.
Did well on today’s WOD. Did not attempt the double unders, stuck with 150 singles. Jason actually did 150 unbroken single jump ropes. He was really proud, as well he should be. Jason was definitely jump rope challenged when he started. Another Crossfit example of how being consistent and working on something hard produces quality results.
Brian introduced a new move this morning, the barbell press. This came real easy to me since pushing heavy things over my head is one of my strengths. Below is an example of the move.
Start with 50 Double Unders (150 single) 5 times for next 3 movements 10 Med Ball Clean 20 Pull Ups 10 Barbell Press Finish with 50 Double Unders (150 single)
Results
Terry 15:50 John 16:27 Jason 17:22 Gretchen 16:42 Steve 16:54 Stacia 15:09 Conner 13:07
Eating—On track with 16 days doughnut free. Chicken is on sale this week so chicken is my protein of choice this week.
What hurts today—My heal (right foot) is still acting up. It just slows me up it getting started for the morning and is a real aggravation. Typical left shoulder pain.
Fran & Marlo Cowan (married 62 years) playing impromptu recital together in the atrium of the Mayo Clinic. They are both 90.
Check out Marlo’s air squats. He was ripping those out at about two per second and watch Fran do a modified Turkish Get Up off the piano bench. Fran and Marlo may not have done Crossfit but they sure did something.
10 PVC Full Snatch 10 PVC Push Jerk 10 PVC Front Squat
2 Times
Skill
PVC Full Snatch
WOD
25 Box Jumps 25 Push Ups 50 Air Squats
3 Rounds for time
Results
Connor 8:46 Noreen 9:32 Kelly 10:04 Dave 10:15 Stacia 10:35 Steve 11:20 Terry 11:39 Eric 12:15
WOD went OK. I am always on the slow side for this type of workout.
Lot of excitement in the gym as we get ready to send Charlie and Brian off to the 2009 Crossfit Games. The fund raiser for their trip is this Friday.
On vacation this week. Unlike the last vacation where I had flu (or something like that) I am feeling good. Hopefully I can accomplish some of the things I wanted to last vacation.
Eating—Day 15 doughnut free! We attended a Graduation Party Saturday afternoon. The food was Taco Bell so I was able to pass, just having 1 small burrito. I did fall victim to a few church lady cookies and a piece of the cake but did not go overboard and did not mess up the rest of the weekend.
What hurts today—Slept really well last night. Only real issue now is the left shoulder.
Crossfitlegacy made it onto the Crossfit.com Affiliates Blog page today with this video of Coach Brian doing a 95 lb Turkish Get Up.
I don’t think that your Crossfit Coach has to be a mutant for you to receive really good instruction, motivation, support and guidance but it does not hurt if they are.
Athletes from all over Ohio, and a few from surrounding states, came together on June 6th at SPC-CrossFit in Kent, Ohio to compete for the chance to be called The One: The Fittest Man and Woman in Ohio.
Crossfit at 6AM. Eric, Kelly, Connor, Steve, Miranda, Dave and John with Brian and Jerry coaching.
Fran visited the gym this morning. Not one of my favorite girls to visit because of the thrusters which involve squatting. I determined this morning that I would go lighter than Rx’d and strive for good range of motion in my squats. I went with 65 lbs rather than the prescribed 95 lbs.
I was OK with my time to complete and I feel I did a good job in having a good range of motion. When I reviewed my past Fran WOD’s I realized I had actually made a big improvement in my time. I think this is the second time this week that reviewing my previous times has made me realize the improvements I am making.
Eric was having some real shoulder issues this morning so did a Fran modification. This was John’s first time at Fran and he was the only one to do it as Rx’d and worked to the end to get form perfect pull ups.
Dave (75) 4:57 Terry (65) 5:30 Steve (45) 5:48 John (95) 8:07 Miranda (45) 5:38 Connor (20) 4:25 Kelly (45) 5:01 Eric 4:14 (Modified)
This is the third time I have done Fran. November 25, 2008 and March 7, 2009. I pulled those results and posted them here for comparison.
11-25-2008
Matt–6:39/65lbs
David–7:45/65lbs
Terry–7:49/65lbs
Kelly–8:12/65lbs
Ted–10:15/65lbs
Eric–11:32/95lbs as Rx’ed
3-7-2009
Justin(95) 5:15
Eric(95) 8:29
Chris(95) 6:57
Terry(95) 6:36
Conner(15) 4:11
Joel(75) 4:47
Laura(45) 5:02
Tom(65) 6:25 Here is the video Brian made back in March for Fran’s visit.
All of these things prove over and over that with time, consistent effort, attention to nutrition and good coaching everyone I know makes improvements with Crossfit.
Eating—Day 12 doughnut free! Have not got on the scales but I can see my belly has gone down a bit and I am feeling good.
What hurts today—Slept well during the night so that back issue was just a 1 nighter. My achilles tendon in both feet have been acting up for the last week. Really bad in the morning when I up but it gets better throughout the day. I have experienced this before and it will go away. Just another aggravation to deal with.
Crossfit at 6AM. Steve, Stacia and Ralph with Brian coaching. I think this is only the second or third time I have worked out with Ralph. He attends afternoon classes most often.
Brian created the “Charlie Special” for us today to mimic a workout Charlie Dunifer did recently. 250 jump ropes are a lot at one time and I really had to break those up. I was able to do the KB Swings (I used 35lb) and most of the pull ups unbroken.
My energy continues to increase but my biggest challenge right now is quick movement endurance, such as jump ropes. I would be much happier carrying something very heavy around for for a long time. Part of Crossfit is working on those things that you don’t do well so I guess I will keep jumping rope.
Stacia was on fire today and whipped through the workout. It is clear her endurance is increasing.
Stacia was not in class yesterday morning but mentioned that her boss drove by as we were working outside yesterday and wanted to know why we were hitting a tire with a big hammer.
What hurts today—Had a really restless nights sleep. Up 3 times to pee. That was a bit unusual and my back was hurting really bad by midnight. By 2AM I broke down and took a pain med which helped relieve the pain but I did not get back into a deep sleep for the rest of the night. Once I got up and moving and finished my workout my back was fine. Still a slight ache in left shoulder.
Crossfit at 6AM. Noreen, Steve, Eric, Kelly, Dave and Angie with Brian and Jerry Coaching. Slept 9P to 3A and felt good when I got up.
This morning we had our WOD outside. For people that live in California by the beach the idea of an outside workout must seem very common. For those of us in the Midwest that workout at 6AM the opportunity to get outside for a workout is rare. Everyone seemed to really enjoy it and maybe we have a window of opportunity through July to repeat an outdoor workout on occasion.
I think it’s great marketing to be working outside. A large number of cars drive past the gym in the morning. There is a big Crossfit sign by the road. Maybe someone will make the connection between Crossfit and what we are doing and check out the gym.
Along with being outside we did a multiple movement workout which I always like. If I suck at what we are currently doing there is a chance that I might do better with the next movement.
I felt good during the workout and my energy continues to increase. I wish my numbers would have been higher, especially since Eric and Dave were 100+ higher than mine but it is what it is.
Total Movements Terry 342 Eric 454 Kelly 421 Steve 352 Noreen 368 Angie ?>300 Dave 445
This was our introduction to the “Bear Complex”. I found a good example video below. Since we were doing this as our warm up we only used the bar with no extra weight. I would not be surprised for this to show up as a WOD some day in the future.
Picture from yesterday, working up to my max front squat. Two weeks ago I could not squat (or move) after the NEO Crossfit Challenge. Finally back to where I can squat so low I have to check for brown streaks on the floor when I am done.
Charlie was at the gym for his workout this morning. He is so excited about the Games, along with everyone else at the gym.
Eating—Day 10 doughnut free. Trying to decide when to weigh again. Not sure how high I went up on my last blow out and I really don’t want to weigh until I am sure I am below 249. At this point I will hold off for a bit.
What hurts today—Feeling surprisingly good. Whatever aches and pains I wake up with are gone by the end of the workout. Just a slight aching in my left shoulder. Huge difference from two weeks ago.
Crossfit at 6AM. Eric, Steve and Stacia with Brian coaching.
Slept well from 8PM to 3AM. Other than usual aches and pains felt good this morning.
Had fun with some strength work this morning, establishing max Overhead or Front Squat. Steve and I chose to go with Front Squats while Stacia and Eric went overhead.
Very pleased with my performance. I believe I could have done more. I am very conservative in how I increase weight and found myself out of attempts to go further.
(OH) Eric 95-115-135-145-150 (FS) Terry 95-115-145-165-185 (FS) Steve 65-75-95-105-115 (OH) Stacia 65-70-75-80-80
Metcon Eric 5+ Terry 5 Steve 5+ Stacia 6
I am feeling so much better after two weeks has passed from the NEO Crossfit Challenge. Looking forward to next year but I will handle it much differently.
Eating—On track, 9 days doughnut free.
What hurts today—Actually feeling good physically. Maybe another way to put it is the good out weights the bad.
Went back to see the results from the last Annie we did. On February 12, 2009 here are the results:
Ron 14:20
Eric 19:43-(12:34 yesterday)
Terry 19:14-(15:47 yesterday)
Another example of why documentation is so important. I felt like a loser yesterday compared to everyone else but when I compare to a few months ago both Eric and I have made big improvements.
Crossfit at 6AM. Eric, Kelly, Dave (welcome back from many weeks out with a foot injury), John, Steve, Noreen, Stacia and Tomas with Brian and Jerry coaching.
Was able to sleep 8PM to 4AM. Had to get up three times but I guess that is the price you pay to sleep for 8 hours in a row. I was reading the blog of a younger Crossfiter man and he mentioned that he over slept from about 7AM to noon on Saturday. There are still so many things in the world for me to experience however, over sleeping for 5 hours is something left only to the young.
Although I felt really good this morning I was kicked to the curb by the sit ups this morning. I do very good sit ups, they are just slow. Had we been doing deadlifts I would have done much better.
Pavel Tsatsouline is the founder of the modern kettlebell movement. Here, Pavel discusses what is unique to his HardStyle kettlebell training and to his RKC instructor program.
Crossfit class started at 9AM today. Mo, Joe (first visit) and Sean with Brian coaching. My first time meeting Joe and first time doing a WOD with Sean. Charlie was there but had already done his workout prior to the class.
Felt really good about my results this morning. Clearly this was not the toughest WOD ever done but it was a good choice after 5 days in a row. I was able to do each 20 count set unbroken. This is telling me my endurance is back on the upswing. Could it be because I have been doughnut free for 6 days? I am anxious to see how my Monday workout goes. Typically that will be a tough WOD.
I am doing several modifications to accommodate my left shoulder. For the overhead squat I did back squats and for push ups I used my knees. For the renegade row I was able to support myself on my right arm but there was no way I could get myself up on my left arm with the way my left shoulder is so I did a bent over row. These are the things I have to do to get a good range or motion. At this point my shoulders are shot so I have to back off.
20 OHS 20 Renegade Rows (10 each) 20 Knee to Elbow 20 Push Up
4 Rounds for time
Results
Mo 15:46 Terry 13:53 Sean 19:23 Joe 16:52
Brian produced a video of the last few days workouts. The first workout, “Don’t drop the baby” had us working in teams and while your partner was working you had to carry around a Kettlebell. Look for everybody trying not to drop their “baby”.
Crossfit at 6AM. Kelly, Eric, Steve, Tomas, and Angie with Brian coaching.
We tackled “Grace” this morning and I was pleased with my results. I have needed a WOD that I felt good about for awhile now.
“Grace” consists of a clean and press of 135LBs, 30 reps, for time. Although there is a huge amount of technique involved to accomplish this correctly as far as form, in the end it is all about getting 130lbs over your head 30 times as quickly as possible.
Since this did not included any squats and I did not have to run or jump I knew I had a chance of completing in a decent time, for me.
My previous time on this WOD was 9:53 on 2/11/2009 so in my mind I was focused on completing under 10 minutes.
Tomas (135) 5:18 Eric (135) 5:57 Terry (135) 8:02 Steve 9:04 Angie 7:28 Kelly 6:35
Everyone had great results. I have to be honest and say my eyes did bug out when Tomas threw down his last one at 5:18. His previous time on 2/11/2009 was 9:24. That was about a 4 minute reduction in time. He continues on his path of becoming a mutant, along with Eric who was only about 40 seconds behind.
When I completed at 8:02 I was disappointed, having really forgotten what my previous number was for the moment. Once I was able to focus and realize I went from 9:53 to 8:02 (1 minute 51 seconds improvement) on a WOD done as prescribed I started feeling pretty good. This is why it is so critical to keep good records of what you have done in the past. If I did not know what I had done before I would have been really upset that Tomas and Eric did so much better. Since I have the old numbers I can focus on my own improvement rather than a comparison.
Overall a very good WOD experience after so many difficult ones in the past weeks.
Eating—5 days doughnut free. Continuing to study the “Zone” related information I am getting of the Crossfit Journal to continue the process of diet modification.
What hurts today—The usual, left shoulder and arm.
Excitement in the Crossfitlegacy gym continues to rise as we get ready to see Charlie off for his participation in the 2009 Crossfit Games. It will not be long.
We are having a fund raiser for Charlie and Brian for the 2009 Crossfit Games. You can get a pdf file of the fund raiser flyer here
Charlie "Too Much" Dunifer
Crossfit Goals
Complete 3000 ring dip challenge for January using the box. Won this challenge with 2280 box dips but did not make 3000
Complete 3000 KB Clean challenge for February. Completed 3010 Cleans on 2/24/2009
Do 5 ring dips on January 30th. Completed with assistance
Weigh in at 225 or less on April 1st. Still working on this goal. Moving out to June 1st.
Be at 15% or less Body Fat on April 1st Made it to 16%. Moved 15% goal out to June 1st.
Increase CFT to 800 by July 1st. Made 800 on 4/4/2009!!!!
Complete 5 double unders in a row on July 1st.
Coach Goal of 1 Pull Up.
Completed 1 Kipping Pull Up 2-26-2009.
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What is a baby boomer?
People born between (and including) 1946 and 1964. After American soldiers returned home from World War II in1946, the United States experienced an explosion of births (hence the name baby boom) that continued for the next 18 years, when the birth rate began to drop. In 1964, baby boomers represented 40% of the population, which means that more than one third of the population was under 19 years of age. In the 1990s, approximately 76 million people in the United States were born in the baby boom years, representing approximately 29% of the country's population. Since baby boomers make up such a sizable portion of the consuming public, their spending habits and lifestyles have a powerful influence on the economy.
Links
My collection of links became so large I have moved them to a page of their own. Here are the links.
