CrossFit at 6AM. Worked on squats and did 2 580 Meter Row Sprints prior to class. Really sore and slow on the rowing this morning.
Last night I tried my speed intervals on the treadmill. Got up to 9.5 miles per hour when my right leg had a blow out. Not sure what happened but we have a big time issue going on. This impacted everything I did this morning.
There is a new series of mobility improvement videos going around and one of the deals is to hold a squat position for a combined total of 5 minutes. Brian had us do that as part of our warm up. The big suck for me is that Will had also seen that video so I had already done that in the parking lot prior to the box opening. Just not my day.
I only got 245 for the 3X Deadlift but I am not concerned. Last Saturday I did a WOD of 3 X 315 for seven rounds. Getting the weight up with my leg issue was not worth it this morning.
For the actual WOD I just moved slow and completed the movements. My 200 M runs were just slightly slower than a one legged guy with a limp, wearing a vest.
Had to let Jerry know that I would not be able to run tonight. Hated to do that but there is no way I will be able to move by the end of the day.
Plan is to run with Eric to Lake Anna and back in the morning after class. Hoping if I take it easy for today I will be able to do that.
So much for feeling so good on Tuesday.
Scales showed 217 this morning. I may have to stop checking my weight for awhile. It’s starting to become to much of an issue.
ONE YEAR AGO
CrossFit at 6AM with Stacia, Miranda, Will, Steve, Tom and Ralph with Brian coaching.
Still nursing my sore heel back. It’s a bit better but it will take awhile to recover from the double unders. I know this is just a mechanical problem. Several years ago I went to the podiatrist for the same thing and the best suggestion was to get the pads that lift your heel up a bit in your shoe. Over the years this comes and goes.
This mornings workout included running. I could have rowed but I have finally wised up enough to know that going from rowing to cleans would be no fun so I might as well stick with the running.
I went with 115lbs for the power cleans. Much to my amazement I was the first done with the first set and first out the door for the run. My lead did not last long. I was really strong on the cleans and would do even better if I could keep my arms straight longer. I start using my arms too soon in the lift. At least I understand what I am doing wrong now. It takes a long time to even come to grips with what you are doing wrong. It’s only when you understand what you are doing wrong that you can start to fix things.
I was also surprised at my endurance this morning. Once again I never stopped. My cleans were unbroken and I went from running to cleans with no rest. Another example of increased endurance over the past two months. If I was able to run faster I think I would have come in at the front of the pack on this WOD.
Click for larger image
| Warm Up | 20 Knee to Elbow 15 Window Wipers 2 Rounds |
| Skill | Power Clean |
| WOD | 15 Power Cleans (135/95) 400M Run 5 Rounds for time |
| Results | Stacia 19:48 Ralph 21:10 Will 18:31 Terry 22:32 (115lbs) Steve 20:04 Miranda 16:59 Tom 20:19 |
Eating—On track. Making green, red, yellow peppers and onions with ground beef today. Weigh in day tomorrow. I sure feel leaner. Yesterday I almost lost my shorts because they starting falling down as I was walking. These are shorts I bought at the beginning of summer that fix snug.
What hurts today—Just the heels. It’s just really annoying and I know it makes me look like a gimpy old man so I am really ready for it to clear up. As far as back, shoulders, arms and legs I feel great. Also, no headaches at all this week. I keep forgetting to comment about headaches because I have had so few recently.
Fight Gone Bad—We are up to $743.00 total for the gym. I have $360.00 (48% of the total, not that I am keeping track or anything). My internet friends have really come through for me. If you are one of those that has already contributed I really appreciate your support. I am also hopeful that when other people in the gym see how good we are doing they will jump on the band wagon. Hopefully some will try to beat my numbers. Several people signed up yesterday. We are leading all the gyms in Ohio. Here is a link to my personal donation page.