Wow, it’s getting harder and harder to keep things updated. Maybe I am just too busy doing things.
Took a rest day for Thursday and was back at SPC on Friday morning.
Izzy came with me on Friday. I ended up doing two WOD’s.
I made up the WOD from Thursday, shown below:
Prescribed & Intermediate
25 Air Squats
15 Air Squats
Following that I did a Garage Games workout with Eric and Jeff.
Garage Games World Wide WOD 1 Masters division
10 Deadlift 225 Pounds
10 Bar Facing Burpees
AMRAP in 7 Minutes
I moved slow, getting 2 rounds plus 5 reps. Eric was 4 rounds plus some reps.
That was a tough couple of hours.
Friday night I ran trails with Malcolm. We made it 3.5 miles on the Buckeye Trail and DogWood Trail in Sand Run Park.
Saturday was another rest day. I am getting good at rest days.
Sunday we had our long trail run. Due to the TowPath Marathon we had to stay on the trails. Ended up doing 7.77 miles in a round trip from Pine Lane Trailhead to Boston Store Trailhead. It was a really tough run, at least for me.
This morning, Monday, I was at SPC at 5 AM. I did the WOD and actually did pretty good. Used the prescribed weight of 155 for the deadlifts. I did not run outside and rowed 800 M’s instead. It’s just too dark outside for me to navigate the route and feel safe. I have enough trouble seeing in the daylight.
Eric, Jeff, Izzy and I worked on handstand push ups and push ups after the WOD. Actually I played more of an advisory and supervisory role.
Hey, it’s Monday! And that means it’s YOGA night! I am going to give it one more chance. We will see how tonight goes.
CrossFit at 6AM. Worked hard and fast on bench press prior to class.
The big surprise for the morning was that I was actually able to touch the floor on the GHD back extensions. Have no idea where that came from. Then I moved up to holding the PVC pipe between your arms, behind your head and doing the GHD Sit Ups. That also went well.
For the WOD you were to do 100 ring or regular push ups. If you stopped during the 100 you had to do 20 burpees. I decided from the beginning to just do 25 push ups and then 20 burpees. I felt that would make a good workout for me. I still need to work more on technique and form on the ring push ups. Brian and Will helped me after the WOD was over so that is one more thing to add to my list to improve.
I had my height measured and much to my surprise I came in at 6′ 1″ max. I really thought I was 6′ 3″. I have my doc visit next month and know for sure my height was checked a couple of years back. I just need to verify what that was. I sure hope I have not started to shrink already. That would suck.
After the WOD I hit the bench press again. I am actually getting better. Not getting any real weight up but the cool thing is now I feel like getting my body weight up is not out of the question, just a matter of time. Fortunately now I only need to get about 210 to get my body weight vs. 260.
I was up on the scale, which I expected. 206.8. I think the two big breakfasts on Saturday and Sunday did me in. Having those breakfasts really messes with my regular weekday schedule for eating.
I have about decided to back off self defense class on Sunday afternoons while the running club is running on Sunday mornings. Last week seemed OK when we just hiked but after 6 hard miles yesterday morning I was just sore everywhere and exhausted. Of course, still nursing the bruised or separated or cracked rib does not help. The bigger problem is that I was so exhausted that I was not clearly hearing the instructions given. They just were not making any sense. I know it was not Mark because he gives me instruction all the time. It was me. I was just not comprehending the instructions as quickly as I do when I am not as tired.
I will stick with Tuesday evenings and see what happens.
ONE YEAR AGO
CrossFit at 6AM.
Another full house for Monday morning. Only 3 weeks until we will be in the new gym. I was thinking this morning that Brian is really going to have to yell loud or get a Mr. Microphone in the new gym. It’s so big that people might have trouble hearing. Maybe we can find a Mr. Microphone on Craigslist.
Felt really slow on the warm up this morning….until I realized I did 3 rounds instead of 2.
Will was able to hold onto first place by a couple of seconds. Conner and Stacia were on his tail.
I felt good about my performance. I feel I had good form on most of my push/jerks.
I dropped down from 135 lbs to 115 lbs for the push jerk. That was a wise move. Did 225/195/165 single jump ropes in place of double unders.
Click for larger image
|Warm Up||10 Push Ups
10 Sit Ups
10 Pull Ups
|WOD||75 Double Unders (or 3 X single)
15 Push Jerk
65 Double Unders
9 Push Jerks
55 Double Unders
6 Push Jerks
|Results||135 Will 7:23
35 Conner 7:26
65 Stacia 7:26
65 Miranda 8:14
95 Tyler 9:16
95 Shane 9:50
45 Kelly 9:55
115 Terry 10:02
135 Tomas 11:20
115 Dave 11:25
135 Brett 12:01
45 Eric 16:49 (shoulder issue)
Eating—On track. Got a pound of Canadian bacon this morning that will last me several days as meat for breakfast.
What hurts today—Biggest issue now is the right elbow tendonitis. I have got to back off on pull ups. It is not getting any better and the pain is starting to impact other things I do other than the pull ups. Right heel still causes issues first thing in the morning but is better than it was. Have only had one headache in the past few weeks.
Best of Akron, Ohio
According to the Akron Beacon Journal’s 2009 “Best” annual contest CrossFit Legacy ranks 2nd in the Akron area for Best Workout Place. Results were released in the October 11, 2009 Sunday Edition of the Akron Beacon Journal.
Here’s the entire list of 10 workout places:
1. Akron General Lifestyles
2. CrossFit Legacy
3. Stow Jazzercise Center
4. RP Fitness… Read More
5. Cuyahoga Falls Natatorium
7. Pilates by Murphys
8. The Body Builders Gym
9. Shaw JCC
10. Summa Wellness Institute
Akron General Lifestyles is a medically supervised health and fitness facility focused on the prevention and treatment of lifestyle-related disease, illness and injury. Medical doctors oversee the entire operation, right down to the purchase of supplies and equipment. More than 50 percent of LifeStyles members come because they are at high risk due to a chronic condition or to prevent the onset of a chronic condition. www.akrongeneral.org/life-styles
Progress at the new gym
Concrete for the parking area went down on Saturday morning.
photo credit Brian Yoak, CrossFitLegacy