Archive for September, 2008
Crossfit this morning. Back continues to improve but now I am going through that scared period, afraid that if I do too much I will wack it up again.
I have gone back to doing squats rather than step ups but still keeping the squats shallow at least for the rest of the week.
WOD
6 Turkish Get-up(3/side)
12 uneven Deadlift
18 Wall Ball
***5 rounds for time***
Results and Weight/side & total)
Eric–15:01 (45/25–115lb)
Ron–16:34 (45/25–115lbs)
Terry–21:18 (35/20–100lbs) Kept the weigh down to protect the back
Angie–19:50 (25/10–80lbs)—4 rounds
Brian–13:56 (45 & 25–115lbs)
My heart rate was up in the 160′s which is higher that I normally take it. Even through it took me a good five minutes longer than Eric and Ron, I kept going. I hate being the last one finished because everyone is focused on you…..but that actually helped me complete it. I sure wanted to stop but with all the encouragement I could not do that.
Click on the picture to go to the Crossfitlegacy site and see the entire writeup on today’s workout.
The JCC is closed for Tuesday and Wednesday so I plan to pick up a Kettlebell workout on Thursday, Crossfit on Friday and then get back on my normal schedule starting Monday. I hope that this extra rest gets my back in shape so I don’t have to deal with it, until the next time.
I can feel that I have lost upper body strength. My arms are not as pumped and solid as they were right before my back went out. Hopefully I can get that back without too much work.
Tuesday and Thursday (skipping Wednesday) this week I made it to the JCC gym for my Kettlebell workouts. I did modify them down and only did 3 sets of exercises rather than 5 called for in the planned workout. I am really trying to get back into things without causing anymore harm to my back.
I am sleeping a bit better but still waking at 2 or 3 in the morning. That’s why I go to bed at 8PM.
Next week is going to be messed up because the JCC gym is closed on Tuesday and Wednesday for holidays so I am going to have to make some adjustments. My hope is by the following week I can be over this back issue and back to my regular 5 day a week workout schedule.
Brian is really good at taking pictures. Could I look any better? These were Knee to Elbows but I seem to have modified them to “Knee to almost the belly button”.
At this point in the workout I had reverted to “little girl” push ups with knees on the floor. The advantage to that is it allowed me to get more movement in my shoulders. Doing them the regular way I was not able to get any good movement. That’s my classmate Doug in the background beating the tire.
Click on the Crossfit logo for more action shots from today.
WOD
1 min Sledge Hammer to Tire
1 min Knee to Elbow
1 min OHS
1 min Push-up
1 min Sit-up
1 min Rest
***3 rounds for reps***
Results
Eric–488
Terry–452
Doug–394
Angie–383
(To be fair on this workout my Overhead Squats were scaled in that I did not go down very far. I have been staying away from deep squats because of my back. That made it a lot easier to get more squats in, increasing my overall total)
Today is Debbie’s last day of work prior to her vacation. She is like a fart on a hot skillet, all over the place with excitement. She leaves Wednesday for Myrtle Beach.
Still in trouble with my back. Did Crossfit yesterday and Kettlebells this morning. Trying to get back to my 5 day a week workout schedule.
I backed down both the Crossfit and KB workouts doing everything possible to avoid further issues with my back. I am able to sleep but in pain most of the day.
Using a lot of frozen peas and Bio Freeze.
Thousands without electricity in Northeast Ohio
Thousands had no electricity in Northeast Ohio — including 41,000 in the Akron area — this morning following gusting winds Sunday that reached 60 to 70 mph.
It was a windy night last night. Our power was about from about 6-10P. I need to clean up some branches and leaves that fell to the yard. No trees down on my block but several big trees and power lines down a couple of streets over.
My back/hip is getting better. Able to sleep at night but still a lot of pain during the day. Made it to Crossfit at 6A this morning. Just Eric and myself, with trainers Brian and Jerry. Very hard workout. You can tell from the excellent “Action Shot” that Brian got of my performance. I am glad I can show these folks how to relax a little. Click on the picture for more details of the workout.
Terry and Eric, did very well.
Their weight was scaled to their ability.
Eric—95lb Power Clean
Terry–65lb Power Clean
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Here is Eric’s action shot. He is a certified mutant.
Today LittleSheree hits the big 55. Welcome to the club, Sheree!
One more thrilling action shot of my pullup technique from last Friday.
Impressive, ain’t it. Makes me think of a fish trying to jump out of the bowl.
Slept good again last night. Back is getting better each day. Still hurts during the day but I have become use to that over the years. That pain has shifted back over to the right. Many times this is a good sign. As the back gets better the pain shifts around for a couple of days and then, just like magic, it’s gone. My big concern is being able to sleep at night. Hopefully the situation will continue to get better.
No workout today.
It rained all day but that’s fine. Since we are not in the middle of Ike as they are in Texas, I have nothing to complain about.
Debbie is going to go through all of Aunt Mary’s clothes tomorrow and see if there are any that her sister C can use.
I actually got some sleep last night. Although my back (really it is my left hip at this point) is still acting up the pain did not keep me awake all night.
Since I chose not to do my KB workouts on Tuesday, Wednesday and Thursday to give my back/hip a chance to recover, I had promised myself that I would go to Crossfit this morning, if only to walk through the class. Got there at 6A. Sharon and Eric were my classmates and Brian and Jerry were the trainers from you know where.
I decided to just do the best I could in class. I did not say anything about my pain. I figure that these folks know me well enough to see when I am not able to do my best. I don’t want to make excuses up front.
We did 5 minutes of squats that I really suffered through. I can’t get the depth I normally get, the hip is saying “no way”.
I was happy with my jump rope performance this morning. I did the 1 minute of jump rope at a nice, slow even pace (120 jumps) without a single error. When I first started I could hardly do one jump and my legs were screaming. It’s a small, but significant accomplishment.
In the back of my mind I keep thinking that all my “extra” practice on rope jumping and double unders last week might have been what triggered my back. That was the only real difference from what I had been doing. If I could only figure out what causes my back to act up I would be sure not to do that anymore.
Our WOD was:
10 Medicine Ball Cleans
10 Burpees
10 Pullups
5 sets for time
I immediately fell to the back of the pack with the Burpees. I remember the last time we did these I did pretty good, in fact Jerry had even commented on how good I was getting down on the floor. This time I just tried to find a way to get down to the floor without falling on my face and get back up and do a jump. It was very ugly.
I kept on going with the encouragement of Brian and Jerry, ready to puke at any moment. I watched my HR monitor closely because I was going above my 150 mark. In the end I met my goal for the workout….I was still alive.
My back actually felt much better after the workout, however, as the day went on I could tell it was still in trouble. Perhaps in a couple of days this back event will be over.
It’s been a week since we buried Aunt Mary. Debbie spoke to her son today and learned that he has lost his job. Fortunally his wife is out of Cleveland Clinic back to work half days.
Debbie’s sister C goes to full time at work starting Monday.
Debbie is counting down the days until her Myrtle Beach vacation. Just 18 to go. I just hope that the hurricane season for the east coast is over. They have never run into a hurricane all the years she has been going but the weather is very strange this year.
I am getting really tired of this bad back. No workout today. I don’t know about tomorrow. I will go to my Crossfit on Friday, if only to walk through the workout.
I had a really restless night last night so I am hoping the exhaustion will set in tonight and I will sleep.
No workout this morning. I just could not make myself go. My back is way out of wack. It has not been this bad for a long time. It’s helping with my eating because I actually have lost my appetite because of the pain. The pain pills that normally help are not doing anything.
I am trying to stay calm about the whole thing. I am not thinking beyond today at this point. I don’t know if I will attempt a workout on Wednesday morning or not.
If you would like to see a picture of someone who has actually done something, not just talked about it, check out Mark’s before and after pictures. The proof is in the pictures.
Although my back is still hurting I went to Crossfit. Worked hard and had a good time but had to really go slow and light with my back acting up. I find that when my back is acting up I have to move slower and slower in order to keep going at all. Also, I was not able to get down to the correct depth with my squats. I just went as far as I could.
WOD “Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Results
Scaled
Terry–232/scaled
Sharon–249/scaled
Erica–280/scaled
Angie–197/scaled
Kayla–180/scaled
Tylor–294/scaled
Joe–156/scaled
Unscaled
Eric–224/unscaled
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
And yes, I was using the little girls bar for the dead lifts. I like to think I was working more on form than weight.
My back was so bad that I skipped my free Crossfit on Saturday morning.
On Sunday Debbie, Mom and I went to Columbus for a family get together. It was nice to see everyone again. We were out in the country and the weather was perfect and I ate a lot of good food. My back was still bad on Sunday.
