kettlebellguy

Archive for September, 2009

6AM Class
Miranda
Eric
Steve
Kelly
Conner
Dave
Brett
Tyler
Terry
Will
Brian coaching

The GHD’s arrived yesterday so we spent time working with them this morning.

Here is a quick example video that demonstrates use of the GHD

Note: Eric, if you have a time for Conner let me know. I don’t see it on the whiteboard.

I did box steps this morning which kept my time down.

Eating—My eating continues on track

What hurts today—The usual. Right heel is really bad. Left forearm and right elbow are also bad. This really is not my “complaint” corner but I need to track these things to see if anything ever gets better. I am anxious to see how my back feels in the morning after my tryout with the GHD. Even though I was very cautious and did not do much on the GHD I can feel some tightness in my lower back.

There is some good news. Mom returned home yesterday. Looks like she just took longer to recover from the effects of the drugs used during the surgery that we had originally hoped. Debbie is taking her sister home sometime today from the hospital. Debbie’s vacation to Myrtle Beach starts next Wednesday so we are hoping that the crisis level stays to a minimum until she can get away on vacation.

It is cold, wet, rainy and windy outside. A preview of what is to come. It’s a perfect match for my mood and how my body feels.

I was able to grab a couple pics on my phone camera of the guys working on a 39 inch box jump

CrossFit at 6AM. Brett, Will, Aaron, Eric Joe, Steve, Brandon, Tom (on Tom Time) and Stacia with Brian coaching.

The pain in my heel is back full force and the stress is reaching high levels with Debbie’s sister and now Mom in the same hospital. What was to be a simple out patient surgery has become more complicated and Mom is still in the hospital under observation until they can get her stabilized after her surgery. Hoping that she comes home today.

I also dreamed about food last night and eating brownies to see what I would feel like with all the sugar. This might have been triggered by a discussion of brownies that my sister and I had while waiting in the hospital lounge.

Needless to say it was a relief to find out I had not eaten brownies when I woke up.

My pull up motivation was really low this morning so I only got a few done.

For the hour of CrossFit I was able to forget most of this and focus on the activity.

We worked on max shoulder press in teams for the first part of the workout. Brandon and I worked together and we did a good job. Looking back over the results I think I should have started with 95 rather than 75 pounds. My heart was not really in it this morning so I don’t know if that would have made a difference or not in the final result.

Eating—On track. Last evening at the hospital I got a container of cantaloupe and honey dew melon to eat and avoided any bad stuff. That was a good thing.

What hurts today—Really disappointed with my heel, the pain is back just like before. Pondering what to do next. Was really stiff for the burpees this morning. I think part of this pain is emotional and stress related, reducing my ability to work through it. Looking for an upturn soon.

Justin recovering from his FGB heat on the 19th.

Here is the official gym video of our Fight Gone Bad on September 19, 2009

Crossfit Legacy….Fight Gone Bad IV from Steve Yoak on Vimeo.

Crossfit Legacy had 21 athletes compete in the Fight Gone Bad Fundraiser for the Wounded Warrior Project and Prostate Cancer Research. Together these athletes raised close to $2,000 for both of these organizations. Together with 400 other Crossfit Affilatew worldwide–over 1 million dollars was raised to funded the efforts of The Wounded Warrior Project and Athletes for a Cure!
Crossfit Legacy is located in Norton, Ohio. www.crossfitlegacy.com

CrossFit at 6AM. Tomas, Kelly, Eric, Dave, Stacia, Miranda, Brett and Will with Brian coaching. Heavy rain this morning on the way to the box.

I always like deadlifts so I was happy with this mornings wod. The bodyweight part sucks but otherwise it’s ok. I started of with my ideal weight of 225 and got the first 21 done but it was just too much weight to get the high numbers. I pulled off 50 and went down to 175 lbs for the remainder of the wod.

Spent Friday and Saturday dealing with a water leak in the basement that finally got resolved late Saturday evening. Whatever could go wrong did go wrong but finally things came together.

Mom is having her gallbladder removed this afternoon so I will be at the hospital with her. Hoping that she is in and out today.

Debbie’s sister C is also in the hospital for a few days so there is a lot going on in our lives.

Eating—On track, doing good. Miranda at the gym is going to try Paleo so I am winning them over one by one. Almost everyone in the gym had their shoes off for the deadlifts this morning so my fivefingers look kind of classy in a sea of white socks and bare feet.

What hurts today—This morning getting out of bed I slammed my right heel into the bed frame. Not a good way to start the day. I am done with the meds the doc gave me last week. I am disappointed that all the pain is not gone and scared that it is going to come back full force. I am doing a lot of stretching to try to prevent that. With the pull ups my left forearm is hurting again. Other than those little things I am feeling great. The deadlifts today did not seem to impact my back at all.

Picture of Joe banging out the push press for Fight Gone Bad

I got a real kick out of both of these pictures.

The first one is Will and I working on wall climbs. Not sure if this is a picture of Will’s excellent form or my unique modification.

Click for larger image

photo Brian Yoak CrossFitLegacy.com

This is Miranda and I fighting to the end for squats. Again, classic example of good (Miranda) vs. modified form.
Click for larger image

photo Brian Yoak CrossFitLegacy.com

CrossFit at 6AM. Tomas, Tyler, Will, Steve, Eric, Dave, Miranda, Caryn, Laura, and Brett with Brian coaching.

Felt a bit stronger on my pull up work prior to class this morning.

One movement for the workout today. Squats.

I have a really hard time getting to the right depth with squats. Ok, let’s tell the truth, I simply can’t get down far enough so I go as low as I can. I really pushed to get through minute 24. I knew that the back squats would be easier for me. My depth on the back squat was much better.

The workout this morning was nothing but squats starting with 1 and then adding 1 each minute. By some wild quirk of fate I ended up going neck and neck with Miranda to the finish.

I doubt I will be able to walk tomorrow.

Eating—It was weight in day again. I really though about going to the bathroom prior to weighing. Perhaps I would be able to drain out a 10th of a pound. I really did not want to face any increase over 240.2 last week.

Some how I managed to stay exactly the same, 240.2 again this week. So the good news is that I did not gain. 240.2 is what I am suppose to weigh today. I am kind of hoping that I don’t have to go another 3 weeks for another loss but I am just going to stay on the Paleo plan.

What hurts today—Heel continues to improve and I continue to work on the stretching. I am really glad I broke down and went to the doc. It is great to be able to walk without that constant pain. Left forearm hurting from pull ups. No backache and no headache. Feeling good.

Fish Oil—Finished up my last two tablespoons of my first bottle this morning. I started on the bottle 9/11 so I made it 15 days. The bottle was $25.00 (tax, shipping) so that is about $1.66 a day for fish oil. At this rate I need to order some more while they are still on sale. Never know when that sale will go off.

The two bottles I have now are orange flavor. I like the lemon flavor much more than the orange.

Here is a link to the product I am using on Amazon.

CrossFit 101—We are getting a lot of sign ups for the CrossFit 101 with Coach Glassman on 11/28. In less that two months we will be in the new building and hosting the founder of CrossFit in the new gym. Things are going to get busy.

No class tomorrow so I get two days of rest. I need it.

Here is a picture of Chris and I going at the push press during FBG last Saturday.

CrossFit at 6AM with Will, Brett, Miranda, Tomas, Stacia and Brandon with Brian coaching.

Continued work on Pull Ups this morning. Up to day 41.

The Wall Climbs are a real challenge for me and there is a lot of room for improvement. Did box dips vs the Ring Dips. Used the 45LB KB for the Front Squats.

Miranda and Stacia got off in their counting and did an extra 250M row.

Will continues to kill it.

Brandon would not give up this morning. He was not about to have another DNF (did not finish) so we all got to cheer him on to his big finish.

Eating—Going to have chicken cooked in a sauce of lime juice, Dijon mustard and tarragon today.

What hurts today—Heel continues to feel better and it’s easier to get up and going. I keep working on the stretching. Only other real issue is my left forearm that is related to the pull ups. No back pain for months now. No headaches. Feeling good.

Justin in recovery after FGB on Saturday

Watch the young lady very carefully as she multitasks with intensity.

On occasion the guys in the box will get on a discussion regarding their vertical endowments or challenges.

Here is an interesting article that talks about that very thing.

Added by:
Stay-Fiit bug
Sep 23, 2009

Since growing to my adult height of 6′1 at age 16, I decided that it was time to hit the gym as my late high school years were coming to an end. Yes, it is true that I may have kept growing up until the age of 21, but I was happy with my height, yet I simply was not a fan of the skinny man look as an adult.

That was some years back now and from my experience of building muscle, I can conclude that it is definitely harder to gain muscle mass on a tall persons frame than it is for a short person.

Now don’t get me wrong, overtime time I have realised that………read entire article