12.31.11 "Ricky"

WOD: Complete as many rounds as possible in 20 minutes: 10 Pull-Ups; 5x 75-lb. Dumbbell Squat Cleans; 8x 135-lb. Push-Press

I Did 5 complete rounds: 10 Pull-ups with 69.5-lb. assist; 5x 40-lb. Dumbbell Squat Cleans; 8x 95-lb. Push Press.

Then I ran 2 miles in 23:50 to start back on a running plan to get to 10k Race endurance. Hopefully this will give me some "Met-Cons" and help my heart and lungs.

12.30.11 "Hidalgo"

WOD: For Time: Run 1 mile, rest 2 minutes; 135-lb Squat Cleans, 20 reps; 20 Box jumps, 24" Box; 20 Walking Lunges with 45-lb. plate overhead; 20 Box jumps, 24" Box; 20 135-lb. Squat Cleans, 20 reps; rest 2 minutes, Run 1 mile.

I Did: 46:48: Run 1 mile (~ 11:30), rest 2 minutes; 95 lb. Squat Cleans, 20 reps; 20 box Jumps onto bench; 20 Walking Lunges with 25 lb. plate overhead; 20 box jumps to bench; rest 2 minutes, run 1 mile.

Scaled per "Pack" at Brand-X.
Very hard on heart and lungs today. Good work out.

12.26.11

WOD: For Time: 10 Muscle-Ups; 100 75-lb. Push Presses; Row 1,000 meters.

I Did: (Brand-X Scaling for "Pack"): 22:53: 10 Muscle-Up progressions (52.5-lb. assisted pull-ups and dips); 75x 55-lbs. Push Presses; 100x 55-lb. Sumo High Dead Lifts (subbed for rowing)

12.25.11

WOD: For Time: Run 1,000 meters; 100 pushups, 10x 135 lb. Snatches

I Did: 16:15:  Run 800 meters, 75 pushups (last 25 from my knees); 10x 75 lbs. Snatches
per Brand-X "Pack" scaling.

12.24.11

WOD: 21-15-9 Reps for Time: 135-lb. Clean; GHD Sit-Ups

I Did: (No time, I ended up talking to a guy at the gym quite a bit during the workout): 95-lb Cleans, Sit-ups on the Sit-Up bench (knees high)

12.22.11 "CrossFit Total"

WOD: 1-Back Squat; 1-Press; 1-Deadlift. Post total weight.

I Did: Increased to 575 total: 205, 125, 245

Done as:
Squat: 205 - 205 (second attempt I tried to get lower. I could only get 1/3 to 1/2 squat with this weight). Matched PR

Press: 95 - 115 - 135 (fail) - 125. Little bit of a push press here. I think that's ok on this WOD. Increased from last CFTotal by 20 lbs.

Dead Lift: 245 (fail) - 245 - 255 (fail). Matched PR.
Overall beat previous CFTotal by 20 lbs.

12.21.11

WOD: 3 rounds for time: Row 1,000 meters, Run 800 meters

I Did: 3 rounds of 100 Sumo Dead Lift High pulls with 25 lb kettle-bell; Run 1/2 mile. Time: 43 minutes
 Exhausting workout. And... having gone to Tab Gym directly from work was even harder. Almost scary cardiac wise with heart rate running 140-150's the  whole time. Back started to get very tired and did hips with all those SDLHP.

12.19.11

WOD: 5 rounds for time: 20 Pull-ups; 30 1.5-pood Kettle-bell Swings; 40 Double-Unders

I Did: 3 rounds in 28:16 of 20 Assisted Pull-ups; 30 Kettle-bell Swings with 45 lb. plate; 40 side-to-side hops.

Assist on Pull-ups: first round 61 lbs.; second round 69.5 lbs.; third round 78 lbs. Even though I increased the assistance each time, I was still only doing one's and two's by the end. Limiting factors -- for speed it was my breathing and heart rate, for strength it was my upper body in the pull-ups.

12.16.11

WOD: 3 rounds for time: 7 Muscle-Ups, 21 Dumbbell Squat Thrusters

I Did:  13:15  3 rounds of: 7 assisted pull-ups (44 lbs first round, 52.5 pounds) each folioed by a dip (same assist) and 21 Thrusters w/ 20 lb Dumbbells.

12.15.11

WOD: Deadlifts 5-5-5-5-5

I Did: 135 - 185 - 205 - 225 (3+1) - 225 (2)

12.14.11

WOD: Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm; 15 GHD sit-ups; 35 pound Dumbbell squat snatch, 15 reps, left arm; 15 Toes to bar

I Did: Three Rounds in 26 minutes of: 20 lb Kettle-bell Squat Snatch, 15 reps right arm; 15 sit-ups with 20 lb. Kettle-bell on chest; 20 lb. Kettle-bell Squat Snatch, 15 reps left arm; 15 sit-ups with 20 lb. Kettle-bell on chest.

12.12.11

WOD: Seven rounds for time of: 205-lb. Cleans, 3 reps; Ring Handstand Push-Ups, 4 reps.

I did: Seven rounds (lost track of the time): 100-lb Dumbbell Cleans; 4 Pushups off of a bench.

Warm-up: 1 mile on treadmill, walking and running. It's tough to run and start working out going directly from work to the gym upstairs at Tabitha. Not having barbells or heavy weights is drawback, but being a le to get a workout done on my lunch hour or right after work before going home are advantages.

12.11.11

WOD: 10 sets of 2 Bench Presses

I Did: 95-105-115-125-135-145-150-135-135-135

12.10.11

WOD: (Yesterday's): AMRAP in 20 minutes: Run 400 meters; 21 155-lb. Deadlifts.

I Did: 3 full rounds plus .15 mile, scaled to 135 lb. Deadlifts.

12.7.11 "Wood"

WOD: 5 rounds for time of: Run 400 meters; 10 Burpees 24" Box Jumps; 10 95-lb. Sumo Dead Lift High Pull; 10 95-lb. Thrusters.

I Did: 4 rounds in 40 minutes of: Run 1/4 mile; 10 Burpees; 10 45-lb. SDLHP; 10 40-lb Thrusters

12.6.11

WOD: Back Squats 3-3-3-3-3

I Did: Squats with Dumbbells (Tabitha Gym doesn't have any barbells or heavy weights). I ran a mile to warm up (had to walk some--my running has gotten really bad and the month of not doing anything was horrible on my body) then just did whatever weights I could find: 18 lb. bar; 18+12 lb. bars (30 lbs.); 50 lbs with dumbbells; 70 lbs w/ dumbbells; 90 lb. w/ dumbbells.

12.5.11 Eva

Monday. Didn't want to get up early in the dark. I'm hating winter although the antidepressants seem to be helping. But wanted a work out and wanted to go to the Martha House to see Jeff Valder's group provide a Christmas party for the elders there. So I went to the new company gym on 4th floor again.

WOD: 5 rounds for time: 800 Meter Run; 30 2-pood Kettlebell Swings; 30 Pull-ups.
I Did: 4 rounds of 800 Meter Run, 30 1-pood (35 lb) Kettlebell  Swings. No Pull-ups.

Hard workout. I couldn't run the last two 800 meter runs without walking. My stamina is really lagging with the increased weight and lack of recent exercise. My legs even got tired doing them at only 10:00 minute miles and my breathing was hard. I took my own dumb-bell and use it for the Kettlebell swings. There was no where to do the pull-ups and I can't do them unassisted anyway, so I skipped those. Not a great workout. But a hard workout. And most of all -- I DID a workout.

12.3.11

Second time back to the gym. My endurance is nothing. My strength is down. My weight is up. I was 240.6 lbs. today which may be the most I've ever weighed. So back to the gym.

WOD: AMRAP 200-yard rows, 25 pushups.

I Did: Run 1/4 mile; 25 pushups. Completed 4 full rounds.
Scaling: ran the 1/4s at 10:00 minute miles (6.0 miles/hr); did the last 1-1/2 sets of pushups from my knees. Arms and chest just couldn't do any more.

11.30.11 Restart

I have not been to the gym in about 1 month. In some ways it was good. Nothing hurts right now. My ankle, my hip, my shoulders are all feeling pretty good. I am worried somewhat about my knees. Over the last few months they have become more stiff, sore and weak. They've snap-crackled-and-popped for a long time now, but now I feel my knee cap snapping over my knee as I walk most of the time, and there's the increased soreness. So I worry about that.

So. First day back I wanted a little workout. Had the day off so Carolyn and I went over.
No WOD.
I Did: 20 squats. 20 burpees (on a bench). 15 sit-ups with a 25 lb plate. 10 135-lb. deadlifts.

10.16.11

WOD: 5 rounds for time: Run 200 meters; 20 Pull-ups; Run 200 meters; 20 Push-ups; Run 200 meters; 20 Sit-ups; Run 200 meters; 20 Squats.

I Did*: 3 rounds in 40:41: Run 200 meters; 20 -Pull-ups (52.5 lbs. assist); Run 200 meters; 20 Sit-ups; Run 200 meters; 20 Push-ups; Run 200 meters; 20 Squats.

*Scaled for "The Pack" by Brand-X CrossFit. For some reason I thought this was one I could "cruise" through, get done and go on my way. I am drenched with sweat, could not keep up with the oxygen debt between and during exercises. As always, CrossFit kicked my ASS! My left ankle got just a little sore during the last few 200 meters but once I stopped it was VERY sore and stiff, lateral anterior just superior to the junction with the foot. See Dr. Reckmeyer 10/31.

10.15.11

WOD: 5 rounds for time: 155 lb. Squat Cleans, 7 reps; 1.5 pood KB swings, 14 reps.

I Did: 11:30: 65 lb. Squat Cleans and 1 pood (35 lb.) dumbbell swings.

I had to go very light on the squat cleans because I still am unable to squat with a bar extended overhead because of both hip and shoulder mobility issues.

10.14.11

WOD: Deadlift 1-1-1-1-1-1-1

I Did: Deadlift: 185 - 225 - 235 - 245 (Previous PR) - 265 - 275 (Fail) - 275 (Fail)

On the 275's I could get it a couple inches of the ground only. Probably a form thing, to work on.

10.12.11

WOD: Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups

15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

I Did: 3 rounds plus additional .25 mile run of

Run .25 miles (2:15 each)

10 Pull-ups with 44 lb. assist

15 Back Extensions with 25 pound plate

20 Sit-ups with 25 pound plate

10.11.11

WOD: 10 rounds of 2 Front Squats (2-2-2-2-2-2-2-2-2-2)

I Did: 65 - 85 - 95 through all, working on form.

10.10.11 "Diane"

WOD: 21-15-9 rounds of 225 lb. Deadlifts and Hand-Stand Push-Ups

I Did: 21-15-9 rounds of 185 lb. Deadlifts and Bridged-to-Feet (on Bench) HSPU.

10.8.11 "Cindy"

WOD: Cindy: Complete As Many Rounds as Possible in 20 minutes: 5 Pull-ups, 10 Push-ups, 15 Squats

I Did: Brand-X scaling for "Pack" = 12 minutes: 5 Pull-ups with 44 lb. assist, 10 push-ups and 15 squats = 5 rounds + 5 Pull-ups, 10 Push-ups and 5 Squats.

9.26.11

WOD: As Many Rounds as Possible (AMRAP) in 15 minutes: 10 Wall Ball Shots; 10 Toes to Bars; 10 Box Jumps 20'

I DID: 4 Rounds of 10 Wall Ball Shots (24 lb. ball); 10 Toes to Head Height; 10 Box Jumps (approx 14")

9.25.11

WOD: Deadlifts: 3-3-3-3-3

I did: Deadlifts (3's): 135 lbs - 185 lbs - 205 lbs - 225 lbs - 245 x2 reps

Couldn't even get the last rep off the floor. However: my previous PR in Deadlifts was 245 lbs. so getting it up twice was actually a little improvement.

9.24.11 "Santiago"

WOD: Seven rounds for time of: 35-pound Dumbbell hang squat clean, 18 reps; 18 Pull-ups; 135 pound Power clean, 10 reps; 10 Handstand push-ups

I did: (per BrandX scaling): 5 rounds in 46:50 of 25-pound Dumbbell hang squat clean, 18 reps; 18 Pull-ups (first 3 rounds w/ 69.5 lb. assist, last 2 rounds w/ 78 lb. assist); 95-lb. Power Clean, 10 reps; 25-lb. Dumbbell Shoulder Presses, 10 reps.

Killer workout. Afterwards my mind just kept saying, "Oh My Gosh! Oh My Gosh!" for an hour afterwards.

9/22/11

WOD: Run 5k

I Did: (Fail). 1.5 mi in 15:35. I looked up my last tempo run time of 8:49/mile and thought I'd set the treadmill on 8:41 and go for it. A little warm up and then 8:41/mile--for only 5 minutes. Walked 2 minutes. Thought that would then be my warm up and ran at 8:41/mile--for only 5 more minutes only. Felt like a total loser. Heart was racing (169 bpm), breathing felt like a limiting factor. Very sore ankle--but not until after I stopped and started walking. Don't know what the problem is, but don't like it.

9.21.11

WOD: For time: 5 Muscle-Ups; 10 235 lb. Deadlifts; 15 GHD Sit-ups; Sprint 50 yards; 5 Muscle-Ups; 10 235 lb. Deadlifts; 15 GHD Sit-ups; Sprint 100 yards; 5 Muscle-Ups; 10 235 lb. Deadlifts; 15 GHD Sit-ups; Sprint 150 yards; 5 Muscle-Ups; 10 235 lb. Deadlifts; 15 GHD Sit-ups; Sprint 200 yards.

I Did: (21:43): 5 Pull-Up/Dip Combos (44 lb. assist); 10x 155 lb. Deadlifts; 15 GHD Sit-ups, and the sprints. (All Scaling per Brand-X (the Pack))

KILLER workout!

9.20.11 "Lynne"

WOD: Five rounds for max reps of: Body weight bench press; Pull-ups

I Did: Five rounds for max reps of: (95 lb. 1st round then 110 lb.) Bench Press; (44 lb. assist) Pull-ups:

16/6; 11/5; 9/5; 12 (Travis spotting)/5; 6 (spotted)/4

9.8.11

WOD: 

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

I did: 25 walking lunge steps; 20 Pull-ups with 53.5 lb. assist; 50 box jumps 10 inch box (best available); 20 short-rope jumps; 25 dips with 53.5 lb. assist; 20 Knees to abs(?); 30 Kettlebell swings with 55 lb. dumbbell; 30 sit-ups; 20 hang squat cleans with 35 lb. dumbbells; 25 back extensions; 30 wall balls with 24 lb. ball; 3x10 rope pull-downs on the lat pull-down machine w/ 90 lbs.  TIME: 34:12

9.6.11

WOD: Thrusters: 3-3-3-3-3-3-3

I Did/Concentrated On: 45/Form - 55/Form - 65/Hip Thrust - 75/Had slight break in form/depth - 85/Keeping Weight Back - 95/ Dropped 2nd lift forward, then completed the 3; 105/Good Form and Thrust (New PR)

9.5.11 "Meadows"

WOD:
Meadows: For Time: 20 Muscle-Ups; 25 Lowers from Inverted Hang; 30 Ring Handstand Pushups; 35 Ring Rows; 40 Ring Pushups

I Did: (Scaled per BrandX "Pack" and "Puppies":
10 44-lb Assisted Pull-up-Dip Combinations
15 Knees to Abs (1st time able to do something hanging from the bar because of my shoulders)
20 35# Dumbbell Shoulder Presses (up from 30 lbs)
25 Seated Rows with 130 lbs. (up from 110 lbs.)
30 End of Tread Mill Pushups
Time: 13:49

9.4.11

WOD: Front Squats 3-3-3-3-3

I Did: Front Squats 3'x with: 95 - 95 - 95 - 105 - 115
First Set: Not quite full squat, struggled with form and stiffness in hips and lower back
Second Set: Full squats, concentrated on "racking" the bar on shoulders and elbows up
Third Set: Same, and better
Fourth Set: 105. Full squat. struggled a little with weight wanting to get "out in front" of me.
Fifth Set: 115. Full squat. Weight wanted to get out in front of me. Feels like the limiting factor right now is that it hurts my wrists having the weight in that position, and also the flexibility of my back making it difficult to bring the weight directly straight up and down.

9.2.11

WOD: 15-12-9-6-3 for time: 135# Power Cleans; Burpees

I Did: 11:51 for 95 lb. Power Cleans; Burpees. Scaled per BrandXCrossFit.com site for "The Pack".

9.1.11

WOD: Weighted Pull-Ups: 3-3-3-3-3

I Did: Assisted Pull-Ups: 61 - 52.5 - 44 - 33.5 - 27 (2 reps, couldn't get the 3rd)

8.31.11

WOD:
8 rounds for max reps of:
75 lb. Push Press, 20 seconds; 10 seconds rest; Alternating Jump Lunges, 20 seconds; 10 seconds rest. Publish total reps.

I Did:
72 Push Presses and 78 Jumping Lunges
("Scaled" by doing 20 second rest rather than 10 second rest)

8.29.11 "CrossFit Total"

WOD: "CrossFit Total": 1-Back Squat; 1-Shoulder Press; 1-Deadlift; Report Total

I Did: 205 - 105 - 245 for 555 lbs total

8.28.11

WOD: 5 rounds for time of 3 Cleans; 20 Burpees

I did: 5 rounds in 13:39 of 3 Cleans with 95 lbs (good form) and 20 Burpees (to a bench)

The burpees were the hard part of this WOD.

8.27.11

WOD: AMRAP 10 minutes of: 15x 20 lb Wall Balls; 15 foot rope climb, 1 ascent.

I Did: 4 rounds (minus 1 pull-down) of 15x 24 lb. Wall Balls, and 15 lat pull-downs using the rope attachment with about 100 lbs. on the machine.

8.25.11 "Nancy"

WOD: "Nancy": 5 rounds for time: 400m Run; 95 lb. Overhead Squats, 15 reps

I did: 22:19: 5 rounds: 1/4 mi Run; 45 lb. Back Squats, 15 reps

I did the first 2 runs at 7.7 mph on the treadmill, and the last three at 7.9. Breathing pretty good at the end of each of the last 3.

I did 45 lb. overhead squats for the first round, but I still don't have the flexibility to do that correctly, my dips were not full and maybe only about 1/3 dip, my arms were bent, and by the end my mid and lower back were very tight and crampy feeling. So I switched to the back squats at that point with the bar, and could do 15 reps straight until the last round when I did 10, quick blow, then completed the last 5.

Went again in the morning today, which was good. However, by tonight my upper posterior thighs are very sore and tight again. I will try to stretch every couple of hours and see if that helps. Otherwise tomorrow is going to be a very sore day. Aunt Vivian's funeral is tomorrow, and Sarah Maul's wedding is tomorrow night.

8.24.11

WOD: 5 rounds for time: 185# Deadlifts (15); Toes to Bar (15)

I Did: 5 rounds (forgot to do the timing, but kept a "pushing it" pace): 135# Deadlifts (15) and Incline Situps (15)

I hung on the bar and tried to do some toes to bars to see if I could. I could get my knees up to about my rib cage height, with legs about 25-30 degree bend and feet about bell height. I tried about 4 just to see. Felt like a goofball so I went to the Incline Sit-up Bench with knees up. We don't really have a GHD sit-up machine at SNAP, but I've wondered about using the back extension machine and mounting it backwards?? I did 15 deadliest straight through for the first three sets, a slight break on the fourth and got to 10 on the 5th, waited a few seconds and did 5 more. I should probably add 10 lbs next time.

OOOOOh. Also, I did this at 6:00 in the morning. It seems to take too much time in the evening because I rest a little after work, eat, wait an hour or so and then go work out at 7:30, 8:00, 8:30, whatever. Then have trouble sleeping, so I'll try to get back in the swing of going in the morning.

8.23.11

WOD:
5 rounds for time of: 40 Double Unders; 30 Box Jumps (24 inch); 20 Kettlebell Swings (1.5 pood)

I Did:
5 rounds (forgot to check time) of 80 Single Jump Ropes, 30 Box Jumps (about 14 inches, tallest thing at the gym); 20 Kettlebell Swings (55 lb. Dumbbell)

Felt like a good workout to start out after a few days off. Thursday had an argument and just didn't feel like working out, then was on-call Friday, Saturday, Sunday -- and it is always difficult to get a workout in when the phone could ring at any minute and you have to help someone with hospice, or other problems. Monday night I mowed the yard, and knew I would be working out this morning, so didn't do a WOD. Extra nice that Carolyn and I had a day off together because of working the weekends and could go to the gym together. I asked Travis if he would think about going to the Grand Tetons with me in September for a few days of backpacking. I think he would be fun to go with.

So all-in-all -- somewhat disappointed in taking a few days off, but on the other hand, I am in this for the long-haul. I mean working out, one way or another, either running or CrossFit or whatever comes along. Found that there really is no secret to losing weight. When I stick to my plan the weight seems to come off. Although I frequently hit discouraging plateaus. But the more I stick to this the better it works: Lean meats, health fats, nuts and seeds, colorful abundant vegetables, some fruit, some whole grains and as little processed carbs as I can manage, and plenty of water, avoid sodas (even diet ones).

8.17.11

8.16.11 Rest Day

8.17.11 WOD: Run 5k
I ran 5k on the 84th Street, Adams, 70th Street, Leighton route. Completed 3.1 miles in 30:07, hilly route

8.15.11

WOD: With a continuously running clock, do 1 pull-up and 1 handstand push-up during the first minute. then 2 pull-ups and 2 HSPU during the second minute, then 3 and so on. When you can't finish one of the sets (either pull ups or HSPUs) just do the other set until you can't complete that. Count full sets of each.

I did: Pull-ups with 61 lbs. assist and dumbbell shoulder presses with 30 lbs.
I completed 10 rounds of pull-ups and 12 rounds of presses. However, after the first 4 rounds which were all within 1 minute time frame, I modified it to 1 minute to complete pull-ups and 1 minute to complete presses (so I started each exercise on the minute).

8.14.11

WOD: Behind the Neck Jerk 1-1-1-1-1-1-1

I Did: Behind the Neck Jerk:
45 (warm-up)-55-65-75-85-95-105-115
At 105 and 115 I had a little trouble bringing the weight back down and racking it. I would go from fully overhead with arms wide on the bar (the only way I can get the weight up from behind my neck) to lowering and regrouping at the same time in front of me and trying to get it into the rack. Would have been nice to have a spotter on this one. Think I might have been able to lift a little more weight if I would have had a spotter or could have dropped the weights.

8.13.11 "Gator"

WOD: "Gator"
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push: 105-105-105-105 (all on locking-Rack) then moved to free weights to work on form: 45-55-95-95 (95 was about the max I could do 5 reps with good form and hips below knees without getting the weight extended too far out in front of me)
Push-ups on the end of the treadmill (they seem a little easier that way, but I was still shot by the end)

8.12.11 was a Rest day because I just ran out of time.

8.11.11

WOD: AMRAP in 12 minutes: 400m Run, 5 deadlifts

I Did: 4-1/2 Rounds: 1/4 mi. runs in 2 minutes or less, and 135# deadliest.
I used a weight that I knew I could do 5 without stopping, but would still be a work-out. When 12 minutes was up I had finished 4.5 rounds (finishing with the run of course), then jogged and walked for  couple minutes, added 50# to the bar and did 5 more deadliest with 185, and 5 pull-ups with 61 # assist and some 45 pound shoulder presses just to loosen up.

8.10.11 Overhead Squats

WOD: Overhead Squats 3-3-3-3-3

I did:
5 overhead squats just with a 15 lb. bar to try to get my shoulders loose. I can't do them without the weight coming too far forward. I will continue to work on flexibility and get that right.
Since i can't do overhead squats with weight I did:
Front squats:
3 w/ 45 lb bar
3 w/ 95 lbs
3 w/ more with 95 lbs. All of the above with full squat ROM. At this point my antecubitals were very tight and sore so I switched to back squats
3 w/ 115
3 w/ 135
3 w/ 155
3 w/ 185.
I did all of these in the squat rack which kept the bar moving exactly vertically, kept my weight back on my heels and enabled me to do good form. It is somewhat restricting that way though.
And to think, in high school at 152 lbs. I was half-squating (now I know) 315 lbs 10 times. Then again, it wrecked my knees to do that!

8.8.11

Had just a few minutes.
Got home from work, wanted to work out, shower, eat and get to church for a meeting by 7:00.

WOD:
3 rounds of: Run 1/2 mi., rest 3 minutes.

I was on the bike trail so couldn't judge distance accurately. Here's what I know. I ran the first leg after warming up for 1/2 mile. That leg took 4:18. Rested 3. Ran the exact same in the opposite direction in 4:03. Rested 3. Ran back to the car in 4:29 (don't know the distance). In all, I'd say I pushed about as hard as I dared on a trail in the sun by my self.  Lungs were burning, heart was pounding. Still--am slower than I was even a year or so ago.

8.9.11 -- Rest day.

8.7.11

Another made up WOD today. Trying to balance using different muscles, different effects and struggling to use less weight. I read the foundations and primary training info in the CrossFit Journal and one thing that especially stood out to me is the correct "loading" of weights. The article said that in exercises with multiple rounds, the weight should be set such that, the first round is difficult but do-able. The second round needs to be broken into sections. And the third round should be having to do just a few reps with each section to get through it (or something to that effect).

25-15-9: Deadlifts; Dumbbell Presses
I did the first 5 deadlifts with 185 lbs because I had been able to get through this type workout with that weight before. However, my lower back felt sketchy, and I could only do about 3 lifts and then break, so following the advice above, I reduced to 135 lbs and was able to do 10-12 reps, then break and get back to it quickly. That is still more weight than advised above, but I think I can live with this, and my back felt much more able to handle the load. I used 30 lbs dumbbells for the overhead presses, and that felt about right as well, because with the final lift on each round I was barely able to lock out my elbows or had to do it over again in order to get a good lift.

8.6.11

Did my own to get back to it. Finally got rid of the soreness and, more than that, actual muscle pain. Started out with:

21-15-9: Burpees, Kettlebell Swings (45 lb. plate), Pull-Ups
20:00

7.30.11 "Jackie"

Got over enough shoulder pain to get back to working out. In the mean time I've been reading the foundations of CrossFit article and learning alot. Have "re-decided" to use significantly less weight until I develop the flexibility and ability to do the exercises (especially weightlifting exercises) as prescribed.

WOD: "Jackie": 1000 meter row; 50 45-lb thrusters; 30 pull-ups.

I did: 100x 45 lb. Sumo High Dead Lifts; 50 45-lb thrusters; 30 pull-ups with 69.5 lb assist.
Working especially on flexibility. Did the sumo's to a medicine ball since no weights on the end to keep the bar up off the ground. Did the thrusters to an exercise ball so that I could approximate full hip flexion.

7.24.11

Started off the day with a 3 mile interval run. 4 minutes running with 1-2 minute rests between. Because of the heat 88º w/ 70% humidity, this was a good work out. Then off to church. Mid-afternoon went to the gym, because I just couldn't miss this WOD, I was really looking forward to it:

WOD: Weighted Dips: 3-2-2-2-1-1-1-1-1.

I did:
Assisted Dips:
44x3 - 35.5x2 - 33x2 - 29x2 - 24.5x1 - 20.5x1 - 14x1 - 6x1 - 0x1(fail)

7.23.11 "Helen"

Getting back to it after a couple days to relieve aches, pain, etc.

WOD: "Helen":
Three rounds for time:
Run 400 meters (I did on treadmill at 7.6 mph or 7:43/mi)
1 1/2 pood Kettlebell x21 swings (I used 45 lb. plate)
12 Pull-Ups (I used 61 lbs. assist)

Time: 23:00
Result: jogged home and it's very hot and humid. Couldn't hardly breath even at a slow jog. By the time I got home, stiff and sore. Still need to mow the lawn. Let's face it. It's just plain HARD to do this... but that doesn't mean I'm gonna quit.

Update Measurements

Weights and Measures: From 5/7/11 to 7/21/11 (about 10 weeks of CrossFitting)

Some measurements have increased. But then, so has my weight. I can't run as far, or as fast, but can still pound out a 5-miler at will so that's not too bad considering the drastic change in training regimen. My shape is changing, I think more than is reflected in the measurements. I'm starting to have at least a little bit of a V-shape when looking straight-on n the mirror -- of course with the belly sucked in and chest expanded. But beyond that, you can see my rib cage now, where before it was hidden beneath, well, you know what. Legs are getting bigger. Chest bigger, Arms not much but I think I have lost fat and gained muscle so maybe those are canceling each other out. I am definitely harder, stronger, more able to do things around the house and yard when i need some lifting power. So that's good. Hurting every day, all day, and all night, however is not so good. Watched a CrossFit video tonight where they interviewed a 50 year old man and 64 year old woman and noted that they started slow and built up to where they are now. And of course do not do all the things the 20 year olds are doing. So, keep it in perspective. Keep trying. Let myself rest, even a couple days at a time, which my body needs. Switching to a CrossFit workout every other day and a good running interval or tempo workout in-between seems to be a good balance. And I must remember to take rest or active rest days where I only do a 2-3 mile jog, walk, or hike. Regarding Nutrition: I've been frustrated so overate the last couple days. The reason for my frustration? FitDay.com. They say I should be able to eat 3,600 kcal/day and if I eat 468/day less than that, i can lose 42 pounds in 10 months. However, I have generally been eating about 2,000 kcal per day, and working out -- hard. So total balance of maybe 1,000 kcal some days and 2,000 kcal on others -- and have gained all this weight. Of course, with the wedding and stress, etc. there has been plenty to "celebrate" and we seem to "celebrate" in this family about twice a week. I'll plan to get in touch with the dietician at work and get some more input from her. That will be my goal over the next couple months, and see where it takes me. And keep working out. Even if I'm fat, I can be fit.

Measurements: 

Neck: 15.125" - 15.785 (+.375); 

Rt Bicep: 14.5"; - 14.875 (+.375)

Rt Forearm: 11.75"; - 11.875 (+.125)

Chest (Nipples) Expanded: 48" - 49.5 (+1.5)

Belly (Navel) Sucked-In: 41.5" - 43.5 (+2)

Mid-Thigh: 21.25 - 22.5 (+1.25)

Mid-Calf: 15" - 15.25  (+.25)

Wt: 226.4 - 235 (+9)

7.18.11

WOD: 3 rounds for time:
10x 135 lb. Overhead Squats
50x Double-Unders

I did: (18 minutes)
135 lb. Back Squats (I can't do overhead squats yet with any weight because of flexibility. Will keep working on it.)
50x Tuck Jumps

The squats were a little awkward because of the weight and flexibility, but I tried hard to get down into a full squat, but must confess sometimes it was about 3/4 squat. The tuck jumps are surprisingly difficult and did 10x with 30 second rests to complete the set of 50. Will keep working on the jump rope and try to get double unders.

7.17.11

Running day. Did a "Speed" workout: 4 miles. 2x1mi@8:13 w/ .5 mi jogs. Didn't handle it as well as a few months ago when I was only running and doing a little strength training. Still glad to be able to run 4-5 miles at a shot though and can work up from here. Weird though. My max heart rate seems to be dropping. At the end of the second "fast" mile felt like my cardiac was the restraining part, and my heart rate was only 144. A few months ago I could run for 30-45 minutes with a heart rate of 154 or more. Hmmmm.

7.16.11

"Barbara" 5 rounds for time: 20 Pull-Ups, 30 Push Ups, 40 Sit-Ups, 50 Squats.

I did: all of the above. Started with 69.5 lbs assist on first set up pull-ups and had to move up to 78 lbs assist. :<    Very sore afterwards. But completed it, and now I have a time on a "girl workout" to compare for future reference!

7.14.14

An "Off CrossFit" night because of the tough workout last night.

Had planned on "Active Recovery" with an easy jog of 3 or 4 miles.
At 9:00 it was still 90ºF with 74% humidity. Could barely keep my legs going and had to take a couple rest breaks. Ended-up going an extra mile to "punish" myself for the walk breaks (which was stupid), and now am really feeling it. I'm sore, stiff, and it will be worse tomorrow. Better take tomorrow off. Recovery is important, too.

7.13.11

This blog is about "Optimizing My Life", not just working out. So one thing Carolyn and I did with our small group from church to "Optimize My Life" and the life of others was serve dinner to homeless folks at Matt  Talbot  Kitchen. It was a great experience that I'd like to do from time-to-time.

WOD:
Pull-Ups / Handstand Push-Ups 21-18-15-12-9-6-3

I Did:
Pull-ups (65 lb. assist) broken up as 7-7-7 to get the first 21, and
Shoulder Presses (push-presses when I was tired), the same way.
Did all of the rounds.
It took about 45 minutes. I got a late start (about 8:45 tonight) because of being at Matt Talbot. I definitely think I'm going to pay for it in pain over the next couple days, because I'm still really quite stiff and sore from Monday night's WOD.

Last night I just walked a couple miles and stretched. That was enough. It was about all I COULD do.

7.11.11

Oooowwwwwwwww. CrossFit you bugger.

WOD: 5 rounds for time:
400 meter run. 145 lb. Deadlift, 20 reps. 20 Push-ups. 145 lb. Deadlift, 10 reps. 10 push-ups.

I did:
4 founds in about 50-55 minutes.
400 meter run (2 minutes). 135 lb. Deadlifts, 20 reps. 20 Push-ups. 135 lb. Deadlifts, 10 reps, 10 pushups.
Couldn't do the last round. Didn't even want to try. had to walk for about 10 minutes afterward trying to shake this one off. Pain for sure tomorrow.

Amazing that I did it.
Wondered if I was going to meet Pukie the Clown for the first time.
Am going to pay a heck of a price tomorrow and the next day.

7.10.11

An off day for CrossFitting so:

5 mi Tempo Run (3 mi. at 8:49)

Trying to eat well with mostly vegetables, fruits, lean meats and "good" oils. However, for lunch I had a can of Tamale's form the store. (690 calories, 18g protein, No saturated fat, 20g fat, 9g fiber). So not great, but not the worst either, when you look at it. I'm sure it's way short of micronutrients, and all the other good stuff, and wasn't very filling -- but honestly, this is not as bad as eating a Burger King Wopper and Fries and Diet Coke. Am making another good supper for Carolyn who has been working all day -- Curry with lean chicken breasts, chick peas and cauliflower over brown rice, and 1 piece of Naan. Had a small handful of nuts this afternoon, mixed some bing cherries in my protein shake. Skipped breakfast which is a bad deal, but wasn't hungry at all.

7.9.11

WOD: Weighted Pull-Ups (yeah, sure) 1-1-1-1-1-1-1

I did:
Jogged to gym (1.3 miles)
Assisted Pull-ups as: 52.5 - 50 - 48- 46 - 44 (previous best) - 41.5 - 39.5
That was my seven reps, but wanted to see how much I can do right now so continued:
35.5 - 31 (successful) - 27 (failed x2).
So my new personal best is 31 lbs. assist. I weighed 232.4 this morning, so I guess I can pull-up 201 lbs.
Which begs the questions: Which will happen first? 1. I will lose enough weight to do an unassisted pull-up. 2. I will get strong enough to lift my weight. -- I'm guessing it will be a combination of the two.
Then I added in 50 kettle-bell swings with a 45 lb. plate, jogged home, and did 50 jumps on my 8" back step ... and mowed the lawn : (

Started drinking a protein shake after my work outs. Travis was telling me that if you don't get enough protein, your body catabolizes itself to repair the muscles that are "damaged" during the workout. Thus you retain fat and don't get the most out of your workouts.
So I had 1 scoop of whey protein powder in 1 cup of skim milk and a handful of ice. For flavor I mixed in to ripe peaches: 36g protein, 330 calories (40 each/peach, 90 skim milk, 160 protein mix). This is my "second" breakfast.

7.7.11

Yesterday: Ended up doing a mile jog warm-up, then 2 miles of 2 minute-intervals running/walking. By the last mile (4 total) I could only jog 1 minute/walk 1 minute because of the heat/humidity 88/74. But got a good hard work out in. 

In the evening, Andrew and I cancelled our overnight camping at Indian Caves State Park because of expected thunderstorms during the night. Instead, we went to Schramm Park State Recreation Area and cooked supper, walked the trails in the near dark/dark, and called it a night. Home before the thunder and lightning. He really liked the food. I butterflied and grilled a marinated chicken (canola oil, garlic, lemon zest, thyme, salt so it was really pretty healthy without the skin), and stir fried sugar snap peas with slivered almonds, made with olive oil. I was happy to have something delicious, simple, healthy rather than the ribeye steak and potato originally considered.

Today:

Wod: 5 rounds for time:

155 lb. Deadlifts, 15 reps (I used 135 lbs)

155 lb. Hang Power Clean, 9 reps (I used 95 lbs.)

155 lb. Push Jerks, 6 reps (I used 95 lbs.)

-- OK, so I didn't use a ton of weights. however, I felt like this was a good weight to be able to maintain pretty good form, did not feel like I was risking my back (as when I used 185 on the deadlifts), and still got a great workout. My heart was pounding and my lungs burning. The deadlifts had to be broken down to 8-7 because I just could breathe. In fact, on the last set I did 11-4, and after the 11 I was quite dizzy, heart pounding, and being alone at the gym I figured it was foolish to try to go any harder than that. I had to take 1-2 minutes breaks between exercises, so the entire work out took about 35 minutes. So this takes less time than a running work out, strengthens and adds flexibility to my entire body, gives my cardio and respiratory a hard workout. That's pretty good. 

Tomorrow will either be an off day, or an easy jog. I've done three days in a row, and although I want to keep going daily, I must always be careful to give me self some recovery/rest days. On those days I should always incorporate catching up on fluids and lots of stretching/flexibility.

7.6.11

Today: I will go for a 4 mile run of either intervals or jogging depending on how my legs feel after last night's workout. Later, am going camping (probably in thunderstorms) with Andrew and we'll hike around Indian Cave Park. He really wanted to try camping and hiking once before he moves to L.A. It's great to be fit enough to do what I want to do and not be giving up on things at 50 (way to young to start packing it in -- wish I could convince others of the same).

It was good to see some of my nieces and nephews on the 4th.

Haven't been keeping up on the posts -- and now I can't even remember exactly what I did.

Last night I worked out in my own garage for the first time. Partly because my gym doesn't have room or the equipment to do the WOD and my garage had some form of everything I needed.

WOD:
50-40-30-20-10
20 lb. Wall Balls
24" Box Jumps
1.5 pood Kettlebell swings

I did:
50-40-30-20-10
24 lb. Wall balls (that's what my homemade ball weighs)
8" Box Jumps (just using the step in my garage, seemed meager and would have liked to find a way to make it 16" or more)
35 lb. Kettlebell swings (using my 35# dumbbell, wold rather have used a 45# plate at the gym)

on 7/4: it was my holiday to work and then with the 4th of July, I didn't get a work out in.

7/3: Ran 4 miles on the Murdock Trail. I basically worked from 8 a.m. Friday until 5 p.m. Tuesday as I was on call for the weekend and holiday and just plain stressed and busy. I am finding that, sometimes I don't want to add the physical stress of CrossFit when I am already having other stress. Maybe this is an indication that I should cut down the intensity or whatever of the workouts so that it is still a good had workout (like last night) but not so painful or stressful that I avoid doing it. I will still be making gains or at least maintaining strength -- but more slowly. Paid my $25 for a CrossFit subscription last night and read the article about Underloading, so that shows me that progress can still be made, and sometimes even greater progress, by moderating rather than going full intensity all the time. However, that's not what one would generally hear around a gym.

6.28.11

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.

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.

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.

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.

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.

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.

6.7.11

WOD:
 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

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)

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.

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.

6.4.11 "Moon"

Wt 231.0 -- This is very bad and not getting better.


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

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.

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.

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.

5.30.11

WOD:
For time: 9-7-5 reps of:
Muscle-Ups
135 lb. Squat Snatch

I did:
Assisted Pull-up followed by Assisted Dip (1 each  = 1 muscle-up--at least in my mind).
The first set two sets I used 69.5 lbs. of assistance, and 61 lbs. on the last set.

Still learning the squat snatches. Warmed-up trying a couple with just the empty 45 lb. bar, then did the first nine with 95 lbs. (25 on each end). Those weren't really squat snatches and turned into more of a  clean and press, so I used only 75 lbs. (15 on each end) and did fair approximation of a squat snatch although it was really only about a 1/4-squat because I'm having trouble getting down into the full squat on this lift. On the last set I increased to 85 lbs. and again was doing more of a snatch to above head and then pressing the rest of the way up. So on the last 2 reps I went back to lower weight just to finish with good (or somewhat "better") form.

I am so sore and stiff. Left hip is catching a little bit, probably from the 25" box jumps yesterday. Getting in and out of low chairs is difficult because of the stiffness in my knees and hips, glutes, and low back. Hopefully, as I gain strength, this will get better. I see now how out of balance muscles got by doing all the long running and, although I stretched a lot, how the running tends to decrease flexibility with such a small range of motion.

The experiment continues. At least now I can try some of the CrossFit exercises at the gym and not be too self-conscious about how I look. Maybe as I learn the exercises and can do them more smoothly, I'll be less self-conscious. But a day with a work out is a good day.

5.29.11

WOD: From CrossFit Games

For time:

21-15-9

315 lb. Deadlifts

30” Box Jumps

I did:

21-15-9

Deadlifts (1st 21 with 135#,  rest with 185# except last 3 with #135 lbs.)

Box Jumps on the second rung of the pull-up machine approximately 25” )

I have never done any deadlifts before. I did 2 with no weight on the bar to see what it is like and watched one video on CrossFit.com. They felt dangerous to my lower back. And that’s why I lowered the weight on my last 3 reps. At that point I had trouble getting the bar even off the floor, and my right knee cap felt like it was not gliding correctly over the joint. I was kind of scared of hurting my back at any time and lifts seemed kind of like slow motion. I tried to use my legs as much as possible, keep my chest up so that my back would be at a good angle, but don’t think I was doing it right.

5.28.11

WOD:

1000m Run

30 Hand-stand Pushups

1000m Row

did:

.65mi at 7:30 pace (5:00)

30 dumbbell presses (1st 15 25 lbs. 2nd 15 at 30 lbs. = 15-8-7)

100 sumo high dead lifts w/ 45 lb. empty bar

5.26.11

WOD:

As many round as possible in 15 minutes:

15 chest to bar pull-ups

30 second L-seats

I did 3 sets

1st set of pullups with assistance set at 69.5 (I tried 44 and couldn’t do it)

Last two sets with assistance set at 78. First set was 10-5. Second set was 9-6. Third set was 6-5-2-2.

L-sits were on the bars with knees to 90 degrees to 30 seconds and on the last two sets tried to extend legs but don’t have the flexibility or strength to keep straight legs or anything even close to it. Yet.

5.25.11

Missed a couple days because of busy and lazy. Should get back to going to the gym first thing in the morning and get it done.

Day off today after working the weekend.

WOD: 

7 rounds of:

35 double unders

1 snatch

I went to Walmart and bought a jump rope which is far to light to be of any use. Will go back and get the kind with short plastic sections along it’s length.

Didn’t do double unders, did 35 jump ropes as I get used to jumping rope again.

Travis was there in the afternoon so he came and helped me learn to properly do a snatch. After a couple attempts changed to snatching to the chest rather than all the way overhead so that I could learn it better. Did a couple dry-runs before each snatch without weight and no bar, just going through the motion and getting the leg-hip thrust to push the weight up rather than muscling it up with my upper body. Then did the lifts with 75 lbs (25’s on the short 5 foot bar) and did 3 or so each time, to learn it better. 

Did six rounds overall with 3-5 snatches each time. Toward the end I would snatch, then press then squat, then put the bar down. Rotator cuffs were kind of sore today (the next day)

5.21.11

Saturday’s WOD:

1 run mile. Post time.

Did it on Sunday morning as I was on-call this weekend and too busy Saturday. Sunday I only ran an 8:35 which is very disappointing. Ran it on the first mile of the MoPac after running and walking out one mile for a warm up. But at least I got it in. Had 7 calls waiting for me for taking 30 minutes to run.

5.20.11

Weight 227.3

WOD:

6 rounds for time:

50 Squats

25 Dips

I misunderstood and did 50 Squats and 50 Dips.

3 sets completed

Dips were assisted at 69.5 lbs first set, then 75 lbs and finally 95 lbs assist

Squats - 50 1st round. 50 2nd round. 50 3rd round.

Dips: 25, 15, 10 1st round, then 20, 12, 9, 8, then 15, 10, 10, 8, 7

Didn’t want to do more squats because I wanted to take it easy on my knees and had a knee cap sharp shooter momentarily after last set. Couldn’t have done more dips.

5.19.11

No weight.

Ran 3 miles in 31 minutes (the first 3 were walking for a warm-up) for a warm-up and get a running work out.

WOD

Weighted Pull-ups 2-2-2-2-2-2-2

I did assisted pull-ups and decreased the amount of assistance as follows:

95 - 86.5 - 78 - 69.5 - 61 - 52.5 - 44 (fail) - 52.5 (completed).

On failure, I didn’t feel that I was able to give a full struggling to the very end effort. I just got to a certain point in the pull-up and couldn’t complete it. It was weird, like the strength just disappeared at a certain point. I guess there’s a lot of strength to be built-up -- starting today!

5.18.11

Wt 230.2

Ate a large lunch

WOD: Rest Day

Ran 3 miles in 30:30 just to get some running in.

5.17.11

Weight 230.2

WOD Thrusters 2-2-2-2-2-2-2

Just learning how to do them. Used 85 lbs at home. My “warm-up” was mowing the back yard. Later did 5 curls with the same 85 lbs. The Thrusters didn’t feel great, not very coordinated. It was more like a front squat and then a press rather than a thrust through the motion all the way to the top. Maybe next time I’ll get a bit better.

Overate at supper.

5.16.11

Didn’t do much last week at all. Didn’t eat well at all. Was stressed about the New Cov Project Serve Day at Tabitha Village and M.O.W. recipient. The day went well, like always. It wasn’t worth the stress. So in the last about 3 weeks I’ve gained like 8 lbs.

Wt: 230.8

Calories: Counted breakfast and lunch, was at 1100, Then ate way too many M&M’s at work because they were right behind me. Tortilla casserole for supper was impossible to figure out the calories. Low Fat Yogurt for bedtime snack.

Jogged and walked 2 miles. Just getting my legs loose again after not working out. Knees, ankle and shin hurt while running so also walked. Will feel better next time.

WOD

As many rounds as possible in 5 minutes of:

3 275# Deadlifts (85 lbs. all the weight I have)

7 135# Push Presses (85 lbs. all the weight I have)

Did 3 rounds in about 6 minutes. Could have done heavier and faster, but am trying to learn to do these lifts correctly. Later tried holding my 30 and 35 lb. dumbbells and the barbell and did 3 deadlifts, so that would be 150# and that felt about right to learn how to do them correcdtly and do the workout. My knees sound like ground glass when I do these, so I wonder if they are ok.

5.9.11

WOD:

(I did Sunday’s WOD today, because it looked do-able and Monday’s WOD looked much more difficult, plus I could do Sunday’s at home and would have to go to a crowded gym for Monday’s)

Five rounds for time of:
95 pound Thruster, 15 reps (did only 45 lbs because I wanted to learn to do them right. In hindsight, I should have used more)
15 Bar-facing burpees (did only 10 each set, and the last of each was difficult. I can’t do 10 without stopping for a rest during yet. They are harder than they look. My flexibility (lack of) is a limiting factor in doing burpees well at this point)

Time: 18:34

5.8.11

Too sore to work out today.

Butt and thighs very painful despite stretching.

Trouble getting in and out of chairs.

5.7.11 Starting CrossFit

Wt: 226.4

Measurements: 

Neck: 15.125"; 

Rt Bicep: 14.5";

Rt Forearm: 11.75";

Chest (Nipples) Expanded: 48" 

Belly (Navel) Sucked-In: 41.5" 

Mid-Thigh: 21.25

Mid-Calf: 15"

WOD:

21 - 15 - 9

21” Box Jumps (Used Travis’ box -- 10”?)

75 lb. Snatches (accidentally only did cleans)

Chest-to-Bar Pull-ups. (assisted 95#)

Did all as adjusted above in 21 minutes

Later: 3 mi. jog