Another week is gone. T-minus 16 days til knee surgery. I am so dreading the recovery/downtime post-op. I haven’t taken more than 7 days off of CrossFit since I started 3 years ago. I am sure that I will be back in the gym, but the question is ‘What will I be doing’?

I think after surgery I can do some one-legged burpees, some bench presses, some dead-hang pullups and a lot of situps. I am not sure if GHD will work for my leg or not, but I think not. This is going to give me a lot of time to work on some upper body and core muscle groups.

Saturday, we did a WOD that was deceptively sucky. It was an EMOM 20 with even minutes doing push presses and odd minutes doing kettlebell swings. 100 push presses at 115# was pretty taxing in the last 2 rounds. The kettlebell swings were fine, but the presses really took it out of me. At the end, my right triceps muscle was wanting to fail. Great workout that did not leave me wanting more.

Personal Stats

WOD – EMOM 20:00  Even: 115# Push Press x 10  Odd: 53# KB Swings x 15
Diet – 90/10
Sleep – 7 hours
Rowing – 1000m

CrossFit Rowing WOD

4x10min w/ 1 min Rest
As Follows:
1. 4min @18 s/m Steady, 1min @20 s/m Pressure, 4min @18 Steady, 1min @20 Pressure
1min Rest
2. 4min @20 Steady, 1min @22 Pressure, 4min @20 Steady, 1min @22 Pressure
1min Rest
3. 4min @22 Steady, 1min @24 Pressure, 4min @22 Steady, 1min @24 Pressure
1min Rest
4. 4min @24 Steady, 1min @26 Pressure, 4min @24 Steady, 1min @26 Pressure

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 200m, recover 1:00 until form/pace deteriorates

Concept 2 WOD

Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.

Interesting Links

Poor Diet Sinks US in Health Rankings – CrossFit Journal

I am not sure why this was shocking to the researchers. Heads in the sand?

A couple of weeks have passed since my last update. Wow how time flies in the summer.

I did a rowing version of Nancy on Monday and did really well. I was 5 seconds off my PR and finished in 14:22. I rowed 500 instead of running 400. I also performed the WOD with 2 bad knees instead of only one. That may account for my 5 sec difference. I really think that once I am healed, I can get to sub 13:00 times. This one is right in my wheelhouse so to speak.

Tonight’s WOD is Tabata This!, so I am hoping for a mid 40s performance.

Oh yeah, I made an appointment to get my shoulder checked. I probably have a torn labrum (SLAP).

Personal Stats

WOD – Nancy 14:22
Diet – 90/10
Sleep – 7 hours
Rowing – 2500m

CrossFit Rowing WOD

Perform 5 of the Following AMRAP’s w/ 3min Rest Between …
As Many Rounds As Possible in 5min
5 Pull Ups
10 Push Ups
250m Row

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Concept 2 WOD

Row four 750 meter pieces. Row for two minutes at light pressure between each 750.

Interesting Links

What About Abs? – Diane Fu on Hella Life

Last night’s WOD was a 21-15-9 couplet of backsquats and presses with 50 double unders between each exercise then a finish with a 500m row. The rx weight was 135/95, but I backed it off to 115 due to my knee injury. During the WOD, I was questioning my choice of dropping the weight since it was so easy for me to do it at 115. This morning, I am glad that I didn’t go Rx. My knee hurts! The times were between 16 and 26 for the Rx group and I finished in 12:46. I should also mention that double unders were subbed since that is what caused my injury. I performed 15 GHD situps as a sub. I based that number on 2 comparable athletes finishing their double unders in the time it took me to finish that number of reps on the GHD in the first round.

The gym was full last night and with rowing in the WOD, I didn’t have a place to row after the workout. My July numbers are already suffering. I finished with only about 35,000 meters last month and I had hoped to be closer to 50K.

Just a few more weeks until knee surgery. I have to work hard and safely to meet my goals before that date.

Personal Stats

WOD – Monday WOD 12:46
Diet – 80/20
Sleep – 7 hours
Rowing – 500 meters

CrossFit Rowing WOD

5 x 500m w/ 2min Rest
1st/2nd – @ 2k Split
3rd/4th – @ 1k Split
5th – @ Max Effort

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 800m until form/pace deteriorates

Concept 2 WOD

Row 12 hard 250 meter pieces. Row for 250 meters at light pressure between each piece.

Interesting Links

Who’s in your inner circle – Fletcher Fitness

I had a good weekend. Saturday’s team WOD had us sharing 100 presses, 100 kettlebell swings, 100 box jumps, 100 overhead squats, and 200 situps with 10 burpees and a 250 meter row on every 5:00. My partner was a new graduate of our On Ramp and the only new grad to show up on Saturday. Kudos to her. We worked through everything at a decent pace and worked on form and technique too. It was a great workout except for the large tailbone/cheek scab that I now have from the situps.

Afterward, my dad came by and I worked with him on his rowing technique. We finished with a 2000 meter row. He caught on very quickly and his rowing form looks pretty good, but he still has some occasional early arm pulls. Other than that, he has some hip mobility issues that I think he will work out within a few weeks.

Personal Stats

WOD – Saturday Team WOD 38:58
Diet – 80/20
Sleep – 5 hours
Rowing – 3500 meters

CrossFit Rowing WOD

2 x 15min w/ 5min Rest
5′ @ 20 s/m
5′ @ 22
3′ @ 24
2′ @ 26
5min Rest
2′ @ 26 s/m
3′ @ 24
5′ @ 22
5′ @ 20

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 800m until form/pace deteriorates

Concept 2 WOD

Row four 750 meter pieces. Row for one minute at light pressure between each 750.

Interesting Links

CrossFit Pull Ups: Which Came First? Strict or Kip – Breaking Muscle

I had a good rest day or at least a day away from the gym. I was busy until bedtime. Our house is being painted and I discovered that one set of fake shutters had decayed under the paint and needed to be replaced. I spent most of the night working on the replacements. I think they turned out pretty good considering the tools I had at my disposal.

Tonight’s WOD is going to be grueling. A partner version of The Chief. Partners alternate rounds for AMRAP 20. Today’s temp should only reach 95, so a bit cooler yesterday, and I have already started my hydration. At times when I am working out, I wonder why I even have kidneys since my fluids are leaving my body through my skin.

I am going to start working with my dad on the rower. He is 70, has had a spinal fusion in his neck, and has a pacemaker. He was swimming up to 1000m a few times per week, but that is bothering his neck quite a bit. We start Saturday. I hope it works out for him.

Personal Stats

WOD – Rest day
Diet – 90/10
Sleep – 5 hours
Rowing – 0 meters

CrossFit Rowing WOD

4 Rounds For Time
200m Row
20 Air Squats

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): Repeat 3:00 on / 3:00 off, until form/pace deteriorates

Concept 2 WOD

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.

Interesting Links

51 Paleo Snacks Anyone Can Love – Greatist

I did no rowing at all yesterday. I used my normal warm-up rowing time to warm-up my muscles with a few rounds of empty bar lifts; dead-lifts, hang cleans, presses, snatch balances, and overhead squats. I spent more time later working on power cleans with 75# and then I went right into the EMOM power snatches for 10:00 at 95#. The 95# was too light, so I changed up to hang power snatches because I was sharing a bar with another guy.

The WOD that I planned for the day was a 3 rounder of a 4 minute AMRAP of 2 squat cleans 115#, 2 push jerks, and 6 burpees with a 2 minute rest between rounds. With my bad knee(s), I didn’t want to do the squat cleans, so I bumped the weight from 115 to 135 and did power cleans. I scored 64 reps, 54 reps, and 47 reps. I think I had the best score of the night, so maybe the additional weight wasn’t enough of an equalizer after removing the squats. I tend to think that it was, based on how I was feeling at the end of it. That WOD was legit!

I normally coach from 6-7 on Wed night, but last night we had so many folks, that I didn’t get finished until 7:25. That left me with no time for my cool down rowing, but I did not have enough gas left to do much anyway.

I hit a milestone this week. My body-fat measurement broke 13 with a reading of 12.9 yesterday. I am hoping to get below 12 before my knee surgery in 6 weeks. I think I can get there if I keep working hard and minding my nutrition.

The article that I have linked below is an eye-opening look at professional cycling and the culture of PEDs in cycling. It was very surprised to learn how rampant performance enhancing drugs were/are used in that sport.

Personal Stats

WOD – 3 rounds: AMRAP 4:00 – 2 power cleans 135#, 2 push jerks 135#, & 6 burpees with 2:00 rest. 165 reps
Diet – Very tight + a beer
Sleep – 7 hours
Rowing – 0 meters

CrossFit Rowing WOD

Rest Day

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): Repeat 3:00 on / 3:00 off, until form/pace deteriorates

Concept 2 WOD

Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.

Interesting Links

Rider on the Storm – CrossFit Journal

What a WOD! Last night’s WOD was a 4 rounder of 500m rowing and 50 kb swings @ 55#. Not only were my forearms blown up, but my glutes and hamstrings were feeling it too. I love this kind of WOD. I recently read an article about mental toughness and it really made me think during the WOD… “Do I really need to stop here for a breather or can I go on?” In most cases, I had the ability to go on. In some cases though, my hands could no longer safely grip the kettlebell and I had to dry my hands and stretch my fingers a bit before moving on. I’ll see if I can find that article and link it below. I hope it has the same positive effects on you.

Personal Stats

WOD – 4 rounds 500m Row & 50 KB swings at 55# – 21:37
Diet – Rock solid but I did have 2 small slices of pizza with a big salad post-WOD. CBL Diet, right?
Sleep – 7 hours
Rowing – 1000m – 3:35 + 2000m in WOD avg 1:48 pace

CrossFit Rowing WOD

Death By Rowing Push Ups

Every minute add 2 Calories and 2 Push Ups until you can no longer complete the prescribed amount of work in that minute.

1st min – Row 2 Calories, 2 Push Ups
2nd min – 4 Cal, 4 Push Ups
3rd min – 6 Cal, 6 Push Ups
4th min – 8 Cal, 8 Push Ups
etc ….

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Concept 2 WOD

Row two 2000 meter pieces @ 26 spm. Row for four minutes at light pressure during the rest period.

Interesting Links

8 Primal Mantras for Primal Beginners – Mark’s Daily Apple

Mental Training – The Gym Jones Method – Breaking Muscle