Whiteboard for 9-3-2010
We did 250M rowing sprints for our class warm up. I got 55/52/53 seconds on mine. Rowing is kind of like running for me. I can do it and I will finish but I just can’t pump out the speed that others get. I have been working on rowing every morning and I guess I just expected more of myself.
This morning was a Partner workout. I was teamed up with Eric and we did really well. Eric is a good motivator for me and we work well together. The only concession I made on the WOD was the Jumping Lunges. I hate to admit it but I simply cannot do them with correct form. I did lunges using my hand on a table as a support for balance when necessary and got really good depth. I don’t think that really gave us any advantage. Even with using the table for some support I was still very slow. Pain was a big issue for the deadlifts. I should be able to do the 135lbs without any issue but my right hip and leg were not liking the whole deal this morning. The fact that we had to get all 50 reps in before our partner could start was a real motivation. Also, I know Eric wants to be a winner so I did not want to mess up. It makes a difference when you are working with someone that really wants to win instead of someone that just wants it to be over.
I think everyone will agree that this WOD was a real ball buster way to end the week.
| Warm Up | 250M Sprints 3 rounds |
| WOD | Partner WOD 100 Med Ball Cleans (20/14) 100 Push Ups(Hand release) 100 Deadlifts (135/95) 100 Jumping Lunge 400 M Run (Partners run together trading off with 55 Kettlebell) *Non working partner must hold the kettlebell) *First partner must complete 50 of the movement before the second partner can start |
| Results | Dave/Nick 29:30 Brett/Will 27:26 Eric/Terry 24:34 Laura/Kristen 26:11 Caryn/Wanda 22:30 Rachel/Heidi 2:48 |
Last night I tried running with Jerry on the Parcour course. I say tried because I only made it one time on the 1.2 loop and I had to walk a couple of times during the attempt. The heat was just too much and my hips were in really bad shape. It just came to the point where I was being stupid to try to continue. Sorry I could not give you more of a challenge last night Jerry.
Jerry will be gone out of town until the 24th of the month, the day before the half marathon so I will need to come up with another activity for Thursday nights. There is always the treadmill but I always do better when I have someone to work with me.
I had a really bad night with hip pain. It’s been well over a week since I had that blow out on my hip while doing the the speed intervals and at times it hurts just as bad as when it first happened. I really need something to fix that before the half marathon. It really messes with my attempts at running.
I find it almost impossible to sit for more than a couple of minutes and driving the car is agony.
My “Skins” are on the truck from Kentucky to be delivered on Tuesday. I am really anxious to see if they help with my running. I don’t care about a speed increase but if they help with my comfort level and endurance they will be well worth the money.
Next week is a vacation week. I would like to try some “two a day” WODS. When I had my vacation in late May I did great with two wods a day but since then it has been a struggle to recreate that and with the extra running going on right now I am not sure how I will do. I don’t want to waste the opportunity but I have to try to be smart. I could work really hard next week and then really taper down for the two weeks before the half marathon.
One of my goals for next week is to make some decision and take action on a new vehicle and get rid of my little truck. It’s a great little truck and I have never had an issue with it other than handling in the winter. After my run in with the tree last winter I just need to move onto something else that will handle better for me. Also, I have had fun with the 5 speed transmission but to be practical I need to have a vehicle that Debbie could drive in the event it was necessary. I have my eyes on a 2006 Toyota Solara which would be kind of a sporty/luxury change up. Another option is to just lease a new car. I don’t drive that much so the mileage limit is no issue and it would be a break from my lifelong method of buying a car and driving it until it falls apart.
I really hate cars and all that goes along with getting a new one so I am really going to have to force myself through this mess.
I start my physical therapy on my shoulder next week so I am really looking forward to that. It has been feeling a bit better but I have not been doing much with it other than the handstands I worked on Tuesday morning. That did not seem to set it off. I still have a big issue with pull ups and letting my weight all come onto my shoulders. I am afraid that I will rip my shoulder up if I try my kipping again.
Still holding my solid 213 pounds. No Tom yesterday or today so I have to assume I am sill weighing less that him. I still don’t know how he lost weight while on vacation. I am still pondering that entire thing. I think I am going to go for 206 as my goal for the end of the year. I would like to get the 210 by the half marathon and then work on the remaining 4 pounds for the rest of the year. If I can do that by the end of the year I will have an even 50 pounds. Pretty sure that will give me the box total for weight lost in 2010.
Is this you? I hope not.
ONE YEAR AGO
It was one year ago that Brian signed the lease on the new box building
CrossFit at 6AM. Brett, Will, Tomas, Eric, Dave, Kelly, Angie, Stacia and Miranda with Brian coaching.
Will worked with me again on pull ups and I got my first unassisted chin to the bar dead hang pull up. Of course, Brian was not watching so I had to do it again for him so I actually got two today. My forearms are killing me and I am right on the verge of ripping up my hands but I have to keep going.
Wonderful news for the gym this morning. Yesterday evening Brian signed the lease on the new building and is targeting us to be in the new building November 1st. This is going to kick up our CrossFit experience to a new level. Everyone in the gym is excited about this change.
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| Warm Up | 10 PVC Drop Snatch 10 Push Ups 3 Rounds |
| Skill | SDLHP |
| WOD | 2 95lb Thrusters 4 95lb Hang Power Cleans 7 95lb Sumo DL High Pull 20 Minutes AMRAP |
| Results | Kelly/Miranda 11 Stacia/Angie 9 Steve/Dave 9 Tomas/Ron 10 Terry/Eric 12 Brett/Will 13 |
This was a brutal workout. Eric was on fire this morning. We are both kind of competitive but I could tell he was after Brett and Will this morning. He was “encouraging” me along very vigorously from the very first movement. It was like the spirit of Jerry had possessed him. I was waiting for a “die later” or “don’t take your hands off that bar” at any moment. I tried to encourage him along but it came to the point where I just tried to stay alive. We worked our butts off and were only one round behind Brett and Will. The dinosaurs did not get Eric and I this morning.
We have another Free Saturday Classs tomorrow and then Sunday off.
Eating—I continue on track but was down only .6 in weight (242.2). I am OK with that. It’s clear that my pattern is not to lose a consistent amount each week. 242.2 is what I am suppose to weigh today and I will just keep on my plan and see what happens next week.
What hurts today—Had a good nights sleep. Heel pain was less today. Forearms are sore from pull ups and I am sure I will be hurting throughout the day as a result of the workout this morning.
Fight Gone Bad—72nd out of 362 gyms.
Whiteboard for 9-2-2010
Worked on Max Front Squat. Got to 195 but could not get past that. Checked my previous Max Front Squat and it was 210 on 5-27-10 so like all my other lifts I have lost max pounds.
| Warm Up | 10 Wall Squats 10 OH Lunge with Med Ball 5 Burpees 2 Rounds |
| WOD | Max Front Squat 1X1X1X1X1X1X1 AMRAP 10 Window WIpers (45/25) 5 Burpees 10 Pull Ups 10 Minutes |
| Results | Wanda 140/5 Laura 140/4+23 Angie 145/4 Terry 195/4+22 Will (C2B) 225/6+3 Caryn 130/4+16 Rachel 105/4+15 Nick reps@ 65/3+15 |
Ordered a pair of “Skins”. Expect to have them sometime next week. Anxious to see if they do anything other than make me look more like a window licker.
Tomorrow morning will likely be another Team Workout so be prepared for the “Revenge of the Window Lickers!”
Holding at 213 today. Not going to do anything crazy but would like to be to 210 by half marathon day.
Planning on running with Jerry tonight at 6:30PM. Not setting any expectations for how long or how far. It’s suppose to be in the 90′s today but perhaps it will have cooled off by 6:30PM.
ONE YEAR AGO
CrossFit at 6AM. Tomas, Ralph, Will, Steve, Stacia, Joe and Tom with Brian coaching.
Went to bed at 6:30PM last night. I felt tired and sore all day. My lower legs started to ache and the only relief was laying down. Felt better this morning.
It should not be long before I get my one deadhang pull up. I am really close now. Will continue to be on me to keep the pull ups done. Being very careful not to rip my hands open. These dead hangs are adding to my callous.
Not one of my favorite workouts this morning. I used a 14 lb med ball for the wall balls and used the six inch box with my burpees so I was really scaled. I am still confused on how much I actually did. I am positive that I did everything but my time is too fast. I came in 2 minutes behind Will and expected everyone to be ending around when I did but it took everyone several more minutes. I ended up second guessing my results. So, I either miscounted or everyone else was having a really off day. Bottom line I worked hard for 20 minutes.
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| Warm Up | 15 Kettlebell Swings 10 Kettlebell Press |
| Skill | Rowing Technique |
| WOD | 21-18-15-11-9-6 Calories on Row Wall Ball Burpee |
| Results | Will 18:02 Terry 20:19 Stacia 22:20 Tom 23:33 Steve 23:58 Tomas 24:47 Joe 25:43 Ralph 26:15 |
Eating—Eating continues on track, weigh in tomorrow. I would really happy with just a pound or so, anything but going back up.
What hurts today—Yesdayday was a really bad day. Tired and sore all day. Problem areas are still the feet and my left forearm. I am sure the forearm is from the pull ups.
Fight Gone Bad—On Labor Day we are having a speical 1 1/2 hour class at 7:30AM to review skills and techniques for Fight Gone Bad.
CrossFit at 6AM. Worked on squats and did a 1000M sub 4 minute row prior to class. No picture of the whiteboard this morning. Just too much stuff going on. As usual I had the longest time but I had an Rx next to my name when complete. That is important to me.
WOD consisted of
400 M Run
30 KB Swings (55/35)
20 Sit Ups
10 Toes to Bar
5 Rounds
Along about the 3rd round Brian had me change to Knees to Elbows. I am doing real toes to the bar but I can’t string them together. Brian wanted speed on this WOD (or as much speed as I can get) so had me change up to knees to elbows. I am able to string 5 knees to elbows together at a time, really reducing the time required.
My 400M runs were painfully slow (I mean real pain).
My right leg was not working this morning at all.
I did use the 55 lb kettlebell which is a big increase over the 35 pounds that I would have used in the past. That really worked my hips.
Eric and I had agreed to run to Lake Anna and Will, Caryn and Laura were also going to do the run but prior to doing that I had my weigh in with Tom. I was really happy to see 213.0. Finally rid of that 214 number. I knew for sure that Tom would be at least 219-220. Come on, he had been on vacation for a week and on his best day he has no self control. How could he do anything but pork up?
I did not stand close enough to see the scale as Tom got on it but I saw Will and Brian turn around to look at me and I knew something bad was up.
Tom came in with 213.8. I had finally reached my goal of weighing less………but only by .8 of pound against a guy that just got back from a week at the beach. I really underestimated Tom. I have no idea how he did it but he actually lost weight while on vacation. It’s another mystery of life but he did a good job………as much as that pains me to say.
Once the weigh in was over we started the run. Well, I started. I just take off anymore. That way I am not last the entire time. It was not long before Caryn and Will came up behind me. I just don’t understand. It does not look like they are trying at all and they just float by me. Will was even wearing his vest. Then a bit later Eric came by. At least Eric looks like he is working for it. Good job Eric!
My right leg and hip was all jacked up and I was trying to not do the run/walk for this 3 1/2 miles. I made it running for 20 minutes which got me half way around the lake but then I had to walk. I don’t know at this point if I had done my run 4, walk 1 if it would have been any better. I was miserable by the time I finally finished at 44 minutes. Last time I did it I was 37 minutes.
I guess I have to take into account that the WOD itself had 1 1/4 miles of running in it and the kettlebell swings did a number on my hip.
Last evening I did enjoy a great full body massage that really made me feel better. My leg and hip felt great and even my ankle was doing OK. What made me feel really good is that the things that cause me so much pain can be relieved with the proper attention. All I really need are the bucks and the time to keep getting things worked on.
Had a good time in self defense class. I think I did really well. Had a couple of wresting rounds. I usually get pinned every time but every time I learn something new that will help the next round. My drills with Mark went well, my endurance was good and I was striking and blocking much better than usual. I have decided to skip the next three Sunday self defense classes. I just can’t do anything on Sunday afternoon after the long morning run. I would get more benefit but taking a nap on Sunday afternoon.
Will has just about talked me into getting a pair of “skins”. He has worn his on several runs and can tell an improvement in how he feels during and after the run. They are surprisingly expensive but if they help me feel better they would be worth it. Any performance improvement would just be and extra benefit.
Skins Compression
I think I will take it easy this evening. It’s going to be hot enough to make a late evening visit to the pool.
ONE YEAR AGO
I think last years WOD is really significant. We did KB swings that day also. Notice that Will used a 35 pound KB, today he used a 70 pound KB. I used a 45, today I used 55 pounds. Eric used 35, today 55 and Tom used 35 and today 45. The point is, have you increased your weight or reduced your time in the past year or are you just at same place you were? That has to get boring after awhile.
CrossFit at 6AM. Eric, Tomas, Will, Tom, Stacia, Brandon and Joe with Brian coaching. This was Joe’s first weekday workout and Brandon’s first every CrossFit workout.
It was another cool morning. I think summer is over.
Will worked with me on Pull Ups prior to class.
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| Warm Up | 10 Pull Ups 10 Lunges 10 Sit Ups 3 Rounds |
| Skill | Kettlebell Snatch |
| WOD | Kettlebell Swing 50-40-30-20-10 Knees to Elbows 10-20-30-40-50 |
| Results | (20lb) Joe 6:47 (DNF) Brandon 8:33 (35lb) Eric 14:47 (55lb) Ron 16:46 (20lb) Stacia 12:59 (35lb) Will 20:47 (45lb) Terry 17:52 (35lb) Tom 13:28 (35lb/Sit Ups) Tomas 15:51 |
Picture from Monday
photo Brian Yoak CrossFitLegacy
I did good on the swings this morning. I use the 45lb bell. The knees to elbows are just beyond me. Happy with a knee to belly button.
Eating—On target, looking forward to another weigh in on Friday. Having some more yellow, red, green peppers and onions with ground turkey. Hoping that the onion does not produce a headache.
What hurts today—Slept well again last night. Some heel pain this morning. The set ups in class were hard and really pulled at my back from yesterdays deadlifts. Forearms are hurting as a result of the additional work on pull ups.
Fight Gone Bad—
Whiteboard for 8-31-2010
This WOD was a total suck fest. I used a 20 pound kettlebell for the Turkish Get Ups and did 75LB Push Press. Very slow and hard workout. Most people experienced great difficulty with this WOD.
| Warm Up | 15 GHD Sit Ups 10 Inch Worms 15 Push Ups 2 Rounds |
| Skill | Sotts Press |
| WOD | 21-15-9 Turkish Get Up (45/25) Sotts Press |
| Results | 8 people in class. See whiteboard |
Some nice pictures from our Sunday Run
Group picture from 8-29-2010 run on towpath through Clinton. Click for larger image
Group picture from 8-29-2010 run on towpath through Clinton. Click for larger image.
Tom did not show this morning so I don’t know his weight. I am still holding at 214.
ONE YEAR AGO
CrossFit at 6AM. Eric, Tomas, Will, Tom, Stacia, Brandon and Joe with Brian coaching. This was Joe’s first weekday workout and Brandon’s first every CrossFit workout.
It was another cool morning. I think summer is over.
Will worked with me on Pull Ups prior to class.
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| Warm Up | 10 Pull Ups 10 Lunges 10 Sit Ups 3 Rounds |
| Skill | Kettlebell Snatch |
| WOD | Kettlebell Swing 50-40-30-20-10 Knees to Elbows 10-20-30-40-50 |
| Results | (20lb) Joe 6:47 (DNF) Brandon 8:33 (35lb) Eric 14:47 (55lb) Ron 16:46 (20lb) Stacia 12:59 (35lb) Will 20:47 (45lb) Terry 17:52 (35lb) Tom 13:28 (35lb/Sit Ups) Tomas 15:51 |
Picture from Monday
photo Brian Yoak CrossFitLegacy
I did good on the swings this morning. I use the 45lb bell. The knees to elbows are just beyond me. Happy with a knee to belly button.
Eating—On target, looking forward to another weigh in on Friday. Having some more yellow, red, green peppers and onions with ground turkey. Hoping that the onion does not produce a headache.
What hurts today—Slept well again last night. Some heel pain this morning. The set ups in class were hard and really pulled at my back from yesterdays deadlifts. Forearms are hurting as a result of the additional work on pull ups.
Fight Gone Bad—
Whiteboard for 8-30-2010
Yesterday afternoon after the run I spent time at the pool and then went on to Self Defense class. I was not worth much in self defense and I have decided that for the next few weeks I need to skip the Sunday afternoon class. I would get more benefit from a Sunday afternoon recovery nap. It’s just too much to go from the run into the class.
By the end of the day my right leg was really acting up and I was exhausted so I laid down at 5PM. Got up at 7PM to actually get ready for bed and was in bed until 4:30AM. Actually got some sleep although I was pretty much wide awake at 3AM.
Brian was early to the box this morning so not much work done on squats outside. Did a 1000 Row, 3:55 seconds which was OK. Worked on handstand push ups and did OK. Need to make sure not to work on those again for several days. They are really hard on my right shoulder.
The WOD went OK and I was pleased with my time considering my right leg and how tired I was from the Sunday run. I did manage to slam the bar into my forehead which I could have really done without.
| Warm Up | 15 K2E 5 TGU 15 Scott Press |
| Skill | Sumo Deadlift High Pull |
| WOD | 21-18-15-12-9-6-3 SDLHP Push Jerk (75/45) |
| Results | 16 people. See Whiteboard for results |
I was kind of worried about the scale after my big breakfast yesterday but I came in at 214.6. I just need it to say 213. I am ready. Tom should be back in the box tomorrow after his week vacation. Looking for him to be as least 220.
Two Nick’s in the box. Nike S is back after a week recovery time for his back. Kristen’ss cousin that came to the free class on Saturday was back in the box this morning for the 6AM Class. That is good stuff.
ONE YEAR AGO
CrossFit at 6AM. Had to pull out the hoodie this morning. The temperature has really dropped on the last day of August.
Steve, Dave, Will, Tomas, Eric, Miranda and Eric with Brian coaching.
Workout included deadlifts (and no running or squatting) so I was a happy camper.
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| Warm Up | 15 Hollow Rocks 10 Push Ups 15 Jumping Squats 2 Rounds |
| Skill | Hang Power Clean |
| WOD | 350M Row 25 Deadlift (135/95) 25 DB Push Press 4 Rounds for Time |
| Results | Will 19:58 Dave 21:27 Eric 22:34 Terry 22:54 Steve 23:27 Miranda 24:39 Tomas 24:50 Angie 25:45 |
I was happy with my performance this morning, falling right in the middle of the pack. The combination of rowing to deadlifts is tough. I had worked on pull ups with Will prior to class so my arm were already burning.
Eating—On track, no issues.
What hurts today—Had a great night of sleep. Only up once and even slept until the alarm when off at 5AM which almost never happens. Heel is doing much better this morning, just a bit of soreness. It’s clear that the heel issue is directly related to my physical activity. The extra arm work with the pull ups is causing some muscle soreness in my forearms and biceps but I have no problem dealing with that. Saturday night I did have a headache that I am tracking to the onion I cut up. As I have gotten older I am very sensitive to smells, especially flowery perfumes. Maybe the onion triggered the headache. It did go away after I went to bed and Sunday was headache free.
Fight Gone Bad—Checked this morning and our team is 73rd out of 354 teams and top team in Ohio.
Whiteboard 8-28-2010
This was a rest day for me even through I went to the box. Did the warm up with the class but was able to make myself set out of the actual workout.
It was a perfect WOD to rest through. Med Ball Cleans and Push Ups, over and over and over.
| Warm Up | Planks Forward Side Superman |
| Skill | Med Ball Cleans |
| WOD | 7 Med Ball 7 Push Ups 14 Minute AMARP Partner WOD One partner works at a time |
| Results | See Whiteboard Several of the advance men did barbell cleans |
Tried taking it easy for the rest of the day in anticipation of our 9.6 mile run in the morning. I did yard work, went to the pool and test drove a Ford Escape.
Went to bed at 9 PM and was up 1 AM and never got back to sleep. Not what I had planned.
11 people did the towpath run starting on Center Road in Franklin TWP, going south through Clinton to Lake Lucerne and back.
Will S
Caryn
Chris
Lauren
Wanda
Kristen
Will C
Branden
Eric
Fred
Terry
I started off at 7AM when not everyone was even there yet. The main group started off about 15 minutes after me. I made it all the way to the lake before some of them caught up with me. By the time it was all over I was in last place. That is where I figured I would be but having the early start did not make it quite as obvious how slow I was. I figure I was getting between 12-13 minutes per hour. At that pace I will be able to complete the half marathon sub 3 hours.
I did utilize the Run/Walk method which means for this run I ran 4 minutes, walked 1 minute and repeated that process through the entire run. I felt much stronger and able to continue at the end.
Today I am still having a major issue with my right legs from the butt down to the toes. Bottom line, I can only sit for about 20 seconds before it becomes unbearable. Made an appointment for a sports massage tomorrow evening so maybe that will help. I hope.
We had breakfast at Sweet Henries in Norton. The food and service was OK but Valley Cafe beats Henries out as far as food. I would chose Valley over Henries.
Only 3 more Sunday runs before the half marathon. We have been working to finish up our schedule for the next three runs.
ONE YEAR AGO
Free Saturday Class at 9AM and there was a good crowd. Several brand new people and a couple of people from the afternoon-evening classes that I had not met before.
photo Brian Yoak CrossFitLegacy
Our workout this morning was a partner workout. I managed to confuse myself and throught that we were doing one round and the our partner do the next round and continue to rotate. Actually we did 5 rounds without stopping. Another example of how life can sneak up behind you and kick you in the ass. If we stopped during our rounds our partner had to do a burpee. Let’s just say I had to do one burpee and my partner Jerry did not have to do any.
My squat was not the deepest squat and my push up was not the deepest push up but I kept going. This is the real difference I have found since starting paleo. I can set a pace and just keep going. That is a big difference.
As far as I know no one threw up. I was focused on what I was doing and then focused on counting for my partner Jerry so a bomb could have gone off and I would have not noticed.
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| Warm Up | Front and Side Planks |
| Skill | Sott’s Press |
| WOD | Experienced 30 Wall Ball 20 Push Ups 5 Rounds Novice 20 Wall Balls 10 Push Ups 5 Rounds |
Will continues to be relentless in his determination that I will accomplish deadlift pull ups and catch up to everyone one the 100 days of Pull Ups. He worked with me before and after class. He apparently sees a potential in me that I don’t yet see in myself so if he is willing to work with me I am going to embrace that, even if my arms fall off in the process.
photo Brian Yoak CrossFitLegacy
Eating—On Track. Will be putting a roast in the crock pot later today.
What Hurts Today—Heels are slowly starting to recover from the double unders. My forearms are feeling the impact from the increased pull up work. Very bad night sleeping, was up at 2. Debbie got sick prior to us going dancing so we stayed in last night.
Fight Gone Bad—I set my goal at $500.00. I have $360.00 now so I need another $140.00. I think that is doable.
Whiteboard for 8-27-2010
Yesterday was a really bad day. My right leg bothered me throughout the day and I really wondered if I was permanently crippled. Did some talking with the some guys whose opinion I respect and decided that it really is time for a rest. Had planned for today to be a “rest” day even though I was going into the box. When I woke up after a good nights sleep I really felt good and the leg was much better.
So, this morning was not much actually a rest morning but the WOD was not really that challenging. Was teamed up with Dave and Steve. Poor Ralph was teamed up with Will and Brian. Talk about a stress inducing situation.
I enjoyed the Tire flipping. We have not done that for a very long time.
| Warm Up | 10 Dive Bommer Push Ups 10 Hollow Rocks 50′ Duck Walk 3 Rounds |
| WOD | “Team of 3″ Workout 100′ Tire Flip – each team member 250 Air Squats (3 team members at a time) 200 Sit Ups (3 team members at a time) 150 Push Ups (2 team members at a time) 100 Wall Balls (2 team members at a time) 50 Box Jumps (1 team member at a time) 100′ Tire Flip – each team member |
| Results | See Whiteboard |
I was feeling good enough to do the planned 3.5 mile run with Eric. We ran over to Lake Anna and ran around the lake and back. The right leg did start acting up but I was able to push through the discomfort. Eric slowed down his pace so we stayed together for the entire run. Thanks for being a good friend and making that adjustment for me Eric. We also tried the 10/3 method. We ran for 10 minutes, walked for 3. We repeated that pattern 2 times. Total time was 37:31. Our reaction to the 10/3 was mixed. Having the break was good but we both were concerned with having a set time for the break as being too controlled. The other option is to simple run when you feel like running and walk when you feel like walking. That sounds too simple.
Tomorrow is a rest day for sure. I will still go to the box but I am just going to enjoy watching other people suffer and just do stretching or maybe just do nothing at all…..if I can. It’s really going to take some effort to just set back but I need the rest. I also want to be prepared for Sunday mornings run.
I made it out of the box without stepping on the scales so I guess I could weigh 300 at this point.
The weather is on the warm up again after some cool days. In the 80′s for the weekend. Hopefully I will be able to get in a little last of the season pool time.
ONE YEAR AGO
CrossFit at 6AM. Miranda, Will, Dave, Steve, Tomas and Angie with Brian coaching.
Another week of workouts has flown by. Some fun with a partner workout this morning. While one person does the movements the other is resting. Because of odd numbers this morning Steve, Dave and I teamed up. Steve and I worked at the same time.
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| Warm Up | 15 KB Swings 10 KB Cleans 3 Rounds |
| Skill | Power Snatch |
| WOD | 5 Power Snatch 5 Burpee **Partner Workout AMRAP in 20 minutes 1 Partner does snatch and clean 2nd partner rests |
| Results | Miranda/Angie 25 Will/Tomas 25 Steve/Terry/Dave 33 |
I did really well on the Power Snatch (well, actually I do a muscle snatch most of the time). Still working to refine my technique. This move will become more and more easy as I correct the flaws in my form.
My burpees were a real mess this morning. I tried the first round going all the way down to the floor but my back is not having it this morning. I went to using my 6 inch box rather than going all the way down to the floor. I also think I am just a bit tired. We have really worked hard this week and my problems with my heel spills over to my back and hip. This happens because my walking gait is changed when my heels hurt which impacts my hip, which impacts my back. All that stuff is connected together.
As you know Will joined our class this week and has taken on the project of getting me to do pull ups with out any assistance. I do them unassisted and he just gives me a push at the very top to get my chin up over the bar. We will see how successful this is. Having someone take an interest in what you are doing and helping you is something you don’t find in the big gyms. Most of the time people don’t even talk to each other, much less try to help you.
I am such a loser. Yep, I am. As you may know I have been stuck at 248-247 for weeks. One of the things I decided was to not change my plan and stick to my Paelo. On the strength side I have made real improvements and today I finally got my reward on the scale. I got on the scale after the WOD and was down to 242. That’s five pounds down this week. (19 pounds since Febuary when I started at 261).
My mind set was such that I would have been happy to stay where I was or only drop a pound but this was a nice surprise. I knew something was happening because I am starting to lose my pants, they are just falling off.
The job now is to just stick with it and regardless of what the weigh in might be next week just accept that as the amount I am suppose to weigh that day. Over time I will actually become the weight my body really wants to be.
Eating—On track, proven by my weight loss and strength and performance increase. Time to get another pot roast going in the crock pot for the weekend.
What hurts today—Even with increasingly difficult WOD’s and work loads I am feeling good except for the heels. I really believe the double unders are the culprit in this issue so hopefully time will correct this and I will just avoid double unders. With all the heavy lifting this week my arms, shoulder, back and legs are fine.
Fight Gone Bad—For Labor Day we are going to have one workout at the gym at 7:30AM to work on technique and strategy for the actual Fight Gone Bad workout on September 19th.
We have a Free Saturday Class tomorrow morning. Again anxious to see how many people attend. Two weeks ago we had 22, last week my count was 17.
I am on vacation after today until the 8th (day after Labor Day).
Debbie and I have arranged with Ben and MaryAnne to go to In Flight Ballroom (use to be Fred Astaire) tonight. It has been several years since we have all been out dancing together so it should be an experience, especially with my heels acting up. I think I will wear my warrior shirt. CrossFitters can dance, right?
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.
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| 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.
Whiteboard for 8-25-2010
Felt very excellent this morning and that reflected in my performance. I was pleased with my time. I worked hard and got a good result.
| Warm Up | 10 Good Mornings 10 Mountain Climbers 10 Jumping Squats 3 Rounds |
| WOD | 1000M Row 1 time then 4 rounds of 20 KB Swings 20 Single Arm Press 20 Sit Ups for time |
| Results | See Whiteboard |
After the WOD I ran 800 M’s and had a massive trick played on me by Will, Laura and Caryn. They know what they did.
I felt really good and had a great time in Self Defense class last night. Felt better than I can ever remember and performed well. Worked with Dave on “Point of Domination” and really learned some good moves, worked with Mark on striking and kicking and Scott on block, pass, pin variations. Brian pointed out a big bruise on my left knee this morning and I think that must have happened last night.
Making a special note of the fact that I felt good because I am trying to track the impact of the Advocare Spark, Catalyst and Muscle Gain along with the CosaminDS and Fish Oil. Could any of these things have an impact?
Still stuck at 215 on the scale. I am really ready for this to change. Really want to get to 210. But then I will really want to get to 205.
I am holding out hope that Tom has blown up like a puffer fish while on his vacation at the beach this week. It may be the only way for me to get below him in weight. Sorry Tom, but if you come back still at 214 I am going to have to rethink my opinion of you and start believing that you actually can control your eating, even while on vacation. That will suck.
ONE YEAR AGO
CrossFit at 6AM with Will, Eric, Dave, Tomas and Steve with Brian coaching.
I have made a major life decision. No more Double Unders. I proved to myself and everyone else that I am capable of doing a double under yesterday. What I am not capable of doing is living with the after effects. I don’t know what is wrong with my feet that causes me such pain in the back of my heels but I do know that Double Unders set it off. Yesterday evening when I went to the grocery store I found myself in the middle of the parking lot wondering if I was going to go down. That’s right, I felt like I was going to end up on the pavement because of the pain in my heels. I did make it to the door and to the security of a shopping cart. My worse fear was coming true, I was a little old man clinging onto the handles of the shopping cart to make my way through the store.
It is senseless for me to continue to beat myself up with the double unders. I would like to be able to do them with everyone else but from a fitness perspective I think I can still do singles, get a good workout and be able to walk without assistance.
I did not sleep well and I took a pain med prior to class (did nothing for the heel pain) so I was not at the top of my game this morning.
We worked on max Pull Ups this morning. Eric and Will went at it with no assistance. Will has added a new level of performance to our morning crew. To make his Pull Ups easier he straps on a 50 pound plate around his waist and does warm up Pull Ups so that the workout pull ups seem easier. The rest of us used various bands for assistance. I had enough bands going to launch a small space station into orbit. I really am working on doing the full pull up motion and at least giving my muscle a clue of what a real pull up would be.
Then we got to row.
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| Warm Up | 10 Push Ups 10 Jumping Lunge 10 V-Ups 3 Rounds |
| Skill | Power Snatch |
| 3 X Max Pullup 3 X 500M Row |
1st Pull UP | 2 Pull Up | 3rd Pull Up | 1st 500M | 2nd 500M | 3rd 500M |
| Eric | 22 | 18 | 15 | 1:49 | 1:58 | 2:01 |
| Will | 25 | 27 | 17 | 1:45 | 1:45 | 1:42 |
| Tomas | 27 | 22 | 18 | 2:09 | 2:21 | 2:18 |
| Dave | 20 | 16 | 16 | 1:48 | 1:46 | 1:44 |
| Terry | 25 | 26 | 27 | 1:52 | 1:54 | 2:02 |
| Steve | 17 | 18 | 13 | 2:15 | 2:20 | 2:16 |
According to my records we last did 500M rows on 4/15/2009. Jason, Angie, Terry and Tomas. For that workout we did 4 X 500M.
My numbers were 1:55/2:00/2:00/2:01 and Tomas was 1:53/1:57/2:01/2:04
I feel I could have gone better on the rowing if not fighting against the pain in my heels and the effect of the pain med. Based upon that I am really happy with my numbers. A clear consistence improvement from April.
Along with hard work this morning was a lot of good fun.
Eating—On track. Feeling leaner every day. Even on days when I am not doing well on my workouts, I am doing better than I did prior to starting the Paleo.
What Hurts Today—As already mentioned my heels are the major problem right now. I have to start protecting them. If I don’t I am going to lose ground because of the pain. After the heavy lifts of Monday and Tuesday I am feeling good everywhere else.
Fight Gone Bad—CrossFit Legacy popped up to 74th out of 328.
Abuse of the chain may cause injury–As I was waiting for the row to start I was looking down between my legs at the handle for the rower chain and noticed that there is warning “Abuse of the chain may cause injury”. With my somewhat odd sense of humor I was not able to keep a grin from fighting its way to the surface, even in the face of the upcoming row.
Take a minute to learn about this 81 year old marathon runner
Whiteboard for 8-24-2010
Worked on max backsquat. Previous PR was 280. Like all my other lifts recently I have lost a huge number of pounds. I was only able to get up 210 this morning.
| Warm Up | 10 GHD Back Ext 10 Shoot Throughs 10 K2E |
| WOD | Back Squat 1 Rep Max 1X1X1X1X1X1X1 10 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats |
| Results | See Whiteboard |
It’s a very frustrating situation to be in when people are saying how lean you look which I is something I never get tired of hearing but then have such bad results on my lifts. Between weight loss and extra training for the half marathon perhaps now is not even a time to think about the results I am getting. I know I am doing a huge amount of work and it’s showing in outward body changes but my numbers are suffering.
Maybe I am just redefining myself.
My biggest roadblock at this point is rest. I simply do not sleep more than a couple of hours. At least that is my perception. After a couple of hours of sleep I just toss and turn the rest of the night. That is why I am always early everywhere I go. I have already been up for hours while everyone else is sleeping.
I guess I just need to see what happens after the half marathon. I can only focus on so many much at one time and getting ready for the half marathon seems like what should be getting the most attention right now.
Completed our plans for this Sunday’s run last evening and sent out the details. We will be running through Clinton. I have not been down there for years and I do have a bit of history there. My big concern is that I feel like eating after it is over. I really look forward to that big breakfast.
Eric and I are going to run to Lake Anna in the morning to get an extra 3 miles in. I am thinking about doing my speed intervals tonight prior to self defense class. That is probably too much to do so I may reconsider. I like to have my self defense class as a fun thing and I might not be able to walk if I do the speed intervals.
Holding at 215 on the scale. I hope Tom is enjoying his vacation and eating everything in sight so I can get below him on weight.
Ball Confusion
ONE YEAR AGO
CrossFit at 6AM. Will, Stacia, Miranda, Tom, Eric and Steve with Brian coaching. Charlie was also there to coach us along. That was a nice surprise.
I have to make the note that as I reviewed the deadlifts from Monday I realized that I had the heaviest out of everyone that lifted yesterday. That did make me feel good and things like that keep me running and doing all the other things that I am so slow at. Everyone needs to have something that they are good at to keep you going when things are tough.
Had a lot of fun working on the Push Jerk this morning. Steve and I were paired up over in the “Active Adult” area and we tore things up. We had plates everywhere. Although we did not get 100% of what we wanted it was not for lack of trying. Steve was really working hard and demonstrated a really unique way of getting the bar back on the rack. I like working with Steve because he can add good. I am just as slow determining the weight on a bar as I am running.
I got a little greedy and wanted to pull a little Charlie on Eric so I went slow forcing Eric and Will to finish their last lift before me. Once they both locked in to 175 I knew I had to go 180. I got the first two jerks but was not able to lock out the third. Thank goodness I am not a competitive guy or this could be ugly.
Being a jerk early in the morning is fun.
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| Name | 1 | 2 | 3 | 4 | 5 |
| Stacia | 65 | 70 | 75 | 80 | 85 |
| Miranda | 65 | 70 | 75 | 80 | |
| Steve | 75 | 80 | 85 | ||
| Terry | 95 | 115 | 135 | 160 | 180 (unable to lock out last rep) |
| Tom | 65 | 95 | 115 | 125 | |
| Will | 75 | 95 | 125 | 155 | 175 |
| Eric | 75 | 95 | 125 | 155 | 175 |
| Warm Up | 10 Jumping Squats 5 each Turkish Get Ups |
| Skill | Push Jerk |
| WOD | Push Jerk 3-3-3-3-3 MetCom 7 Med Ball Squat 7 Sit Ups 7 Double Unders AMRAP in 12 Minutes |
| Results | Stacia – 11 Miranda – 10 Will – 17 Tom – 13 Eric – 12 Steve – 7 Terry – 7 |
Although only getting 7 rounds on the metcom sucked I was really happy about two things. I did all the double unders. Ok, one at a time but I did them all. That has never, ever happened or even come close to happening. It was just some kind of magic and I was able to do them. Next step is to start chaining them together. The other thing I noticed that that I never stopped, not once. I have been finding that happening more and more where I am able to keep moving on the metcoms. That is a significant improvement. Paleo?
I talked to Charlie for a few minutes about Paleo and that it is not really designed as a weight loss program but an eating plan to help with strength and endurance. That is supported by my results. I think I will continue to lose weight but at a slow pace. The change in my performance is undeniable. I have my documentation and the comments of coaches and fellow crossfittters to support it.
Eating—On plan. Made some more of the chicken with sun dried tomatoes.
What Hurts Today—No back issue from yesterdays deadlifts. Biggest issue continues to be my right back heel. I have also noticed that I can do the pass through movement during the warmup without pain. For the longest time I would almost throw up because of the pain when doing the pass through but that is gone.
Fight Gone Bad—Checked and we are down to 155th out of 318 teams.
photo Brian Yoak CrossFitLegacy
