WOD: Active Recovery
Jogged/Ran/Walked 4 miles on the Murdock trail. It is about 69 degrees out on a beautiful summer evening and the sunset was beautiful. Not a killer workout, but not a wasted day. Workouts like this should aid in recovery, still improve cardio, no stress my joints and muscles much, and pump out some built up lactic acid.
Maybe someday, months from now, I can get back to CrossFit 3 days on and 1 day off following the national website. But I need to take it slower than I did the first time. My joints, muscles, tendons and ligaments have strengthened in certain ways to support my (too-big) frame and limited range of motion of distance running. These things are not going to change quickly. By increasing range of motion through multiple joints required for CrossFitting, I will slowly increase my flexibility and hopefully muscle resiliency. But that will take time. God made our bodies in an amazing way, so that, at age 50, bones, muscles, tendons, ligaments all can remodel to support the new and different strains I am putting on them. Bones will tear off tissue and then lay it back down in a way that will support the new activities. Hormones will release and allow tendons and ligaments to become more elastic and strong in places that allow the greater range of motion and pull of stronger muscles on them.
But the Lord did not make our bodies in a way that this will happen overnight. In about 6-8 weeks my bones will be pulled down and at their thinnest. Soon after new bone tissue will begin being laid down in such a way that they are "engineered" to handle greater loads across a wider range of motion. I must remember not to rush the process -- it will happen in its time.
Tuesday, June 28, 2011
6.27.11
Last night (6.27.11) I went back to working out. The last time was the day of Joanna's Rehearsal. I was limping some as I walked her down the aisle and working hard not to let it show. I didn't work out the day of the wedding because I wanted to be able to walk straight.
That did it. After that I decided to abort. Wait a few days, let me knee and hip recover and then start over.
So last night, I made up a WOD of my own. It combined what I love to do, an moderate pace, and still a good work out.
I did: jog a mile on the Murdock Trail. On the bench at the end of the trail, I did 50 burpees on the bench. Then 50 jumps to the bench (about 21-24"), jogged a mile back to my car. Drove to the gym and did 50 pullups (25 pull-ups, 25 chin-ups). At the gym I saw a lady doing some leg raises and remembered how good that had been for my hips and pelvic girdle in the past when things hurt, so I went home and will start doing some of those in various positions every night. Hopefully that will help my hip.
I think I will do a CrossFit "type" workout every other day, and only something moderate and cardio probably on the other days. This will give my body 48 hours to recover between CrossFit workouts, and still retain "active recovery" on the other days.
That did it. After that I decided to abort. Wait a few days, let me knee and hip recover and then start over.
So last night, I made up a WOD of my own. It combined what I love to do, an moderate pace, and still a good work out.
I did: jog a mile on the Murdock Trail. On the bench at the end of the trail, I did 50 burpees on the bench. Then 50 jumps to the bench (about 21-24"), jogged a mile back to my car. Drove to the gym and did 50 pullups (25 pull-ups, 25 chin-ups). At the gym I saw a lady doing some leg raises and remembered how good that had been for my hips and pelvic girdle in the past when things hurt, so I went home and will start doing some of those in various positions every night. Hopefully that will help my hip.
I think I will do a CrossFit "type" workout every other day, and only something moderate and cardio probably on the other days. This will give my body 48 hours to recover between CrossFit workouts, and still retain "active recovery" on the other days.
Wednesday, June 15, 2011
6.15.11 "Fran"
WOD:
"Fran"
3 rounds of 21-15-9
95 lb. Thrusters
Pull-ups
I Did:
21-15-9 of 95 lb. Thrusters and Pull-ups with 69.5 lbs. assist.
The thrusters weren't great. Probably only about a 1/2-squat with the thruster. This makes me wonder if it is more important to get up to the RX weight and then work on increasing form as it gets easier, or to do lighter weights for longer and then up the weight to RX?
Should have worked out yesterday, but we went out to dinner and did some things as a family, and, as sore as I was, the extra day probably did me good. Still shooting for 3 days on, 1 day off on a consistent basis. Feeling stronger, possibly bigger, but gaining weight and really need to get rid of some of this fat.
"Fran"
3 rounds of 21-15-9
95 lb. Thrusters
Pull-ups
I Did:
21-15-9 of 95 lb. Thrusters and Pull-ups with 69.5 lbs. assist.
The thrusters weren't great. Probably only about a 1/2-squat with the thruster. This makes me wonder if it is more important to get up to the RX weight and then work on increasing form as it gets easier, or to do lighter weights for longer and then up the weight to RX?
Should have worked out yesterday, but we went out to dinner and did some things as a family, and, as sore as I was, the extra day probably did me good. Still shooting for 3 days on, 1 day off on a consistent basis. Feeling stronger, possibly bigger, but gaining weight and really need to get rid of some of this fat.
Sunday, June 12, 2011
6.12.11
Very sore today, but went to the gym hoping it would work out the kinks. It didn't work out that way. I am more sore than ever (almost) with very tight left hip, left knee, sore shoulders afterwards. My back is not only tight, but today was "pinchy" and a couple sharp pains, so am trying to watch that.
WOD:
2-2-2-2-2-2-2-2-2-2 Push Jerks
I did:
95 - 105 - 110 - 115 - 120 - 125 (fail to get full extension) - 125 fail - 120 fail - 115 - 115
Wondering where to go from here. Work out tomorrow? Don't work out? Also, I am on-call tomorrow evening so it is not the most convenient day to work out any way. But I wonder about taking more time off to get this hip and knee feeling better. Also should add stretching a couple times per day and maybe icing and heat, alternating for a day or two. It's surprising how much these lifting tighten up my hamstrings and hips, and since not running very much I'm stretching less than before.
WOD:
2-2-2-2-2-2-2-2-2-2 Push Jerks
I did:
95 - 105 - 110 - 115 - 120 - 125 (fail to get full extension) - 125 fail - 120 fail - 115 - 115
Wondering where to go from here. Work out tomorrow? Don't work out? Also, I am on-call tomorrow evening so it is not the most convenient day to work out any way. But I wonder about taking more time off to get this hip and knee feeling better. Also should add stretching a couple times per day and maybe icing and heat, alternating for a day or two. It's surprising how much these lifting tighten up my hamstrings and hips, and since not running very much I'm stretching less than before.
Saturday, June 11, 2011
6.11.11
6.9.11 Rest Day
6.10.11 Extra Rest Day. Intended to go to the gym after work, but Wilbur came over and needed to spend some time.
6.11.11
WOD:
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
I did:
185 lb. Deadlift, 21 reps (10-6-5)
50 Squats (30-20)
95 lb. Push Press, 21 reps (10-11)
185 lb. Deadlift, 15 reps (9-6-5)
50 squats (30-20)
95 lb. Push Press, 15 reps (9-6)
185 lb. Deadlift, 9 reps (5-4)
50 squats (30-20)
95 lb. Push Press, 9 reps (6-3)
To do the deadlifts, I lifted, set bar down, stood up and shook out the tightness, and then did the next rep. It would have been to dangerous to my back at this point to have done back-to-back reps.
The Push press seems relatively easy and I only struggled on the next to the last one. Maybe a little more weight next time.
The WOD took a while, but felt good and it felt good to be able to do it all. But the deadlifts felt like my lower back was in peril, so I tried to always remain good form. I think the WODs are more difficult when you can drop the weights and must control them all the way to the floor without making too much noise.
During the work out my body felt pretty good. But by the time I got home my lower back was very tight and sore, my left hip had a bit of a catch and my left knee. So I'm back to walking funny again -- and struggling to get in and out of chairs. I don't think there's any real injury, so let's keep it that way.
Wednesday, June 8, 2011
6.8.11
WOD:
1-1-1-1-1-1-1 Snatch Balance
I did:
2 warms ups with empty bar to try to learn this lift. I have never done it before.
2 warm ups with 10 lbs on each end / 65 pounds to continue learning.
For the set I did
95 lbs. Not too hard at all. Didn't really get that squat into it like in the Allison NYC video clip.
105 lbs. Not to bad.
115 lbs. Got it up. Had some trouble controlling it coming down, which is a problem.
125 lbs. Fail. couldn't get arms extended and new I wouldn't be able to control it coming back down. No spotter and end-up crashing the bar into the rack.
115 lbs. Completed. Poor control and crashed into the rack.
95 lbs. Just to finish with a fair approximation of what I should do. Added a squat with it at the end.
95 lbs. Same as above.
Overall, Felt like I might have been able to do more weight with a spotter or being able to just drop the weights like they do in the videos -- which I cannot do at Snap Fitness. On the other end. There is a very narrow area for me at this point between being able to get a lift up or not -- as I still don't have much upper body strength, so there is no way to "muscle" it up if I don't get it the first time. It is kind of all or nothing at this point. As I gain strength it may change.
1-1-1-1-1-1-1 Snatch Balance
I did:
2 warms ups with empty bar to try to learn this lift. I have never done it before.
2 warm ups with 10 lbs on each end / 65 pounds to continue learning.
For the set I did
95 lbs. Not too hard at all. Didn't really get that squat into it like in the Allison NYC video clip.
105 lbs. Not to bad.
115 lbs. Got it up. Had some trouble controlling it coming down, which is a problem.
125 lbs. Fail. couldn't get arms extended and new I wouldn't be able to control it coming back down. No spotter and end-up crashing the bar into the rack.
115 lbs. Completed. Poor control and crashed into the rack.
95 lbs. Just to finish with a fair approximation of what I should do. Added a squat with it at the end.
95 lbs. Same as above.
Overall, Felt like I might have been able to do more weight with a spotter or being able to just drop the weights like they do in the videos -- which I cannot do at Snap Fitness. On the other end. There is a very narrow area for me at this point between being able to get a lift up or not -- as I still don't have much upper body strength, so there is no way to "muscle" it up if I don't get it the first time. It is kind of all or nothing at this point. As I gain strength it may change.
Tuesday, June 7, 2011
6.7.11
WOD:
2011 CrossFit Games Regional Workout 6
2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
I did:
Elliptical 100 calories
30 Burpees (on bench)
25 lb. Two-arm dumbbell ground-to-overhead, 40 reps
50 whatever you call pushing feet and hips as far in air as possible with immediate sit-up after
100 foot walking lunge with 45 lb plate overhead
2 150 foot runs (not sprinting)
Monday, June 6, 2011
6.6.11
WOD: (I'm a couple days behind)
For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps
I did:
100 Pull-Ups (95 lb. assist. 10-10-10-10-10-10-10-10-10-5-3-2)
100 Swings with 45 lb. plate
200 regular jump ropes
100 Walking Lunges with 45 lb plate overhead (oops, I mixed up the WOD with tomorrow's)
I didn't think it was possible for me to do this, scaled or whatever, but did it! On to the next one!
Still feel pretty out of place at the gym doing these goofy looking things, but may, each exercise gives a good whole body work.
For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps
I did:
100 Pull-Ups (95 lb. assist. 10-10-10-10-10-10-10-10-10-5-3-2)
100 Swings with 45 lb. plate
200 regular jump ropes
100 Walking Lunges with 45 lb plate overhead (oops, I mixed up the WOD with tomorrow's)
I didn't think it was possible for me to do this, scaled or whatever, but did it! On to the next one!
Still feel pretty out of place at the gym doing these goofy looking things, but may, each exercise gives a good whole body work.
Sunday, June 5, 2011
6.5.11 FOB
Just before I fully awakened, the thought struck me.
One of my children is getting married.
One of my babies. One of my little girls. She's 23.
No. She's two. Six. 10. 13. 15. 18. 20. She's all of those.
Scenes flashed from each age in my mind. Our history together.
The moment I first held her at the hospital. The time she cartwheeled down the steps at our house on 34th St. and I caught her at the bottom. Bath time. Bedtime/devotions and singing. A big wheel in the driveway. Sidewalk chalk drawings. Jo and Em playing together. Walking near the park and picking clover flowers, nuts, and lots of golf balls. Stuffing Emily's face in a snow bank in their snow suits. Jogging with me just to please me, and crying when she realized she really didn't like it. Me coming home from work when she was about two, anxious to find out what new thing she had done while I was gone. Kids learn something new every day at that age.
Uncomfortable (for her, I think) "'tween" years. Girls and cliques. Dance. Learning to drive. Graduation. Going away to college. Bringing home Josh.
During the last few years, when we would part for a school semester, I had an overwhelming desire to do it all over again. Not do "get it right" or change anything, but just to enjoy every moment once more.
Yes, I know that there will be many more great memories. The happiest of times. The rough times that she has pulled through. The times of great gratitude and those of great challenge. But I'm jealous. Jealous of the past. I'm greedy. I want to do it again.
I want to be part of her life. But time has laid that in cement. What's done is past. There is no changing it.
She reminds me that I am part of her life. Like last night when we went for a walk. And I remember the times in Boulder when she and I would go explore the mountains, hunting for beautiful spots, while the others went shopping. Or smoking a cigar to celebrate the end of a hiking trip in Moab, Utah.
She's so very special.
I want more.
Life is too damn short.
My hope is in eternity. C.S. Lewis describes a woman from heaven who, as one looked at her, saw all that she ever had been, young, old, in-between; all that she ever would be; and all that she is; all at the same time -- glimmering, shimmering and changing in her glory. Yet, at each and every instant, known for exactly who she is.
May it be so. And may we, my friends and family, spend it together.
One of my children is getting married.
One of my babies. One of my little girls. She's 23.
No. She's two. Six. 10. 13. 15. 18. 20. She's all of those.
Scenes flashed from each age in my mind. Our history together.
The moment I first held her at the hospital. The time she cartwheeled down the steps at our house on 34th St. and I caught her at the bottom. Bath time. Bedtime/devotions and singing. A big wheel in the driveway. Sidewalk chalk drawings. Jo and Em playing together. Walking near the park and picking clover flowers, nuts, and lots of golf balls. Stuffing Emily's face in a snow bank in their snow suits. Jogging with me just to please me, and crying when she realized she really didn't like it. Me coming home from work when she was about two, anxious to find out what new thing she had done while I was gone. Kids learn something new every day at that age.
Uncomfortable (for her, I think) "'tween" years. Girls and cliques. Dance. Learning to drive. Graduation. Going away to college. Bringing home Josh.
During the last few years, when we would part for a school semester, I had an overwhelming desire to do it all over again. Not do "get it right" or change anything, but just to enjoy every moment once more.
Yes, I know that there will be many more great memories. The happiest of times. The rough times that she has pulled through. The times of great gratitude and those of great challenge. But I'm jealous. Jealous of the past. I'm greedy. I want to do it again.
I want to be part of her life. But time has laid that in cement. What's done is past. There is no changing it.
She reminds me that I am part of her life. Like last night when we went for a walk. And I remember the times in Boulder when she and I would go explore the mountains, hunting for beautiful spots, while the others went shopping. Or smoking a cigar to celebrate the end of a hiking trip in Moab, Utah.
She's so very special.
I want more.
Life is too damn short.
My hope is in eternity. C.S. Lewis describes a woman from heaven who, as one looked at her, saw all that she ever had been, young, old, in-between; all that she ever would be; and all that she is; all at the same time -- glimmering, shimmering and changing in her glory. Yet, at each and every instant, known for exactly who she is.
May it be so. And may we, my friends and family, spend it together.
6.4.11 "Moon"
Wt 231.0 -- This is very bad and not getting better.
WOD:
WOD:
"Moon"
Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent
I did:
1 round of:
30 lb. dumbbell Hang split snatch, 10 reps right arm
130 lb. lat pull downs using the rope attachment, 10 reps
30 lb. dumbbell hand split snatch, 10 reps left arm
130 lb. lat pull downs using the rope attachement, 10 reps
I thought the work out seemed a little "light", and that was because I didn't see the "seven rounds for time" and just did the one round. However, I think that was a good thing. My left posterior knee has been very tight, a catch in my left hip, a kink in my neck running to my shoulder, and shoulder pain. So an easier workout yesterday, but still a little bit of a workout -- and a rest day today should be good. Hit it hard again tomorrow.
Friday, June 3, 2011
6.3.11
WOD:
1-1-1-1-1-1-1 Power Clean
I did:
95
115
125 (fail)
125 (good, but bad form)
125 (fail)
115
120 (not great form)
I have not really done any power cleans before. Watched the CF video of it which had little information. Quickly browed the http://stronglifts.com/the-ultimate-beginners-guide-to-power-cleans/ page and tried to do that. Need to learn to incorporate leg drive better into these lifts I think. Disappointed. (Grrrrrrrr.) I really wanted to get to the 135 lb level so I could put those cool 45's on the bar. (Yay!)
6.2.11
WOD:
Pull-Ups / Burpees as: 50/10; 40/20; 30/30; 20/40; 10/50.
I knew this was impossible with me even with assisted pull-ups, so I did:
30 assisted pull-ups with 69.5 lbs assistance (10-8-6-3-3)
10 Burpees on a bench (rather than going all the way to the floor). This gave me much better form and allowed me to do the work out better than flailing around trying to get all the way to the ground and kick back. I will shoot for moving closer to the ground with burpees until can do on the floor as they should be.
20 pull-ups (10-5-4-1) / 20 burpees (10-5-5)
10 pull-ups (4-3-2-1) / 30 burpees (10-8-7-5)
On the burpees, I felt good on the jump on the end. In fact kind of surprised myself because when I thought I should be hitting the floor on the return, I was still in the air! Maybe muscle flexibility/resiliency can come back after all that short ROM grinding of long runs.
Pull-Ups / Burpees as: 50/10; 40/20; 30/30; 20/40; 10/50.
I knew this was impossible with me even with assisted pull-ups, so I did:
30 assisted pull-ups with 69.5 lbs assistance (10-8-6-3-3)
10 Burpees on a bench (rather than going all the way to the floor). This gave me much better form and allowed me to do the work out better than flailing around trying to get all the way to the ground and kick back. I will shoot for moving closer to the ground with burpees until can do on the floor as they should be.
20 pull-ups (10-5-4-1) / 20 burpees (10-5-5)
10 pull-ups (4-3-2-1) / 30 burpees (10-8-7-5)
On the burpees, I felt good on the jump on the end. In fact kind of surprised myself because when I thought I should be hitting the floor on the return, I was still in the air! Maybe muscle flexibility/resiliency can come back after all that short ROM grinding of long runs.
5.31.11 - 6.1.11
5.31.11
Planned rest day.
6.1.11
Took an extra rest day. Really fought with myself over this one. Had some aches and pains and some sharp pains in my neck. My left knee has been tightening up and left hip to some extent. Have been walking funny for 3 days. So, in the end, took a second rest day. This put me two days behind the WOD schedule, rather than one, so will just choose which of the next few WODS to do and shooting for 3 days on and 1 day off, when I get there.
Planned rest day.
6.1.11
Took an extra rest day. Really fought with myself over this one. Had some aches and pains and some sharp pains in my neck. My left knee has been tightening up and left hip to some extent. Have been walking funny for 3 days. So, in the end, took a second rest day. This put me two days behind the WOD schedule, rather than one, so will just choose which of the next few WODS to do and shooting for 3 days on and 1 day off, when I get there.
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