Archive for February, 2013

I was mentally ready for last night’s WOD. I was aware of the high scores from the day crew and I knew what I had to do to post a better score. My previous best on this workout was 308 reps last summer and I was confident that I could smash that with ease. My goal was to get six the first round then five for the next round or two, and finally finish with some rounds of 4 plus extra reps.

I was not prepared to lose my pushups in the 3rd round. I started breaking up my pushups at the end of the round and was disappointed to do so. Somewhere late in the fourth round, I stopped doing touch and gos for the power cleans, but still kept a decent pace with no rests except for pauses in pushups. I was very glad to get to the last minute of the fifth round.

That format is one of my favorites. I prefer an endurance metcon with weights, but this one was enough for me. I was shocked to walk away with the most reps of the day. I think I had about 20 more reps than the next Rx athlete.

Today is a rest day and I am beginning a deload week to get ready for the Games on Thursday.

Personal Stats

WOD – (Wed)  “The Chief” – 6, 5, 4 + 4 pushups, 4 + 5 pushups, 4 + 4 pushups = 23 rounds + 25 reps = 439 reps

Diet – 100%

Sleep – Good: 7 hours

Rowing – 1000m – 3:32.4

CrossFit Rowing WOD

Rest day

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): Repeat :30 on :30 off until form/pace deteriorates

Concept 2 WOD

Row a single 15 minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

Interesting Links

How to Foam Roll Like a Pro – InfoGraphicsArchive

Last night’s WOD went OK. I rowed 1500m with the rear legs of the erg on a large 45# bumper plate. I started at a 1:55 pace for the first 150-200 then cranked it on down to 1:38 range. I finished with a 5:08.4 which about a 1:42 pace per 500m overall. Raising the rear was a nice change and it started hitting me with about 400m remaining. I am planning to raise the front legs on Tuesday next week.

Well, I weigh 215 and started Lynne with 195 and finished with 185. I got 3 reps the first time and felt like 6 or more at a bit lighter weight would be more meaningful for my progress. I averaged 10 pullups each round which I was OK with. I suck at pullups and have really been trying to improve. The biggest problem is remaining on the bar. I can do 50 or more, but I come off the bar too much. Lynne is not a workout that I would normally choose to do on my own because it contains exercises that are not my strengths. I am glad it came up, to force me into the work.

Tonight’s workout is ‘The Chief”, so I should get a great result. I have the lungs to get this done. My PR for this is 16+ rounds. I think I can get closer to 20 tonight.

Personal Stats

WOD – (Tue)  1500M row, then Lynne – 72 reps

Diet – 90% (but I ate too much)

Sleep – Good: 7 hours

Rowing – 2500m total:  1500m with rear legs on 45# plate – 5:08.4 then 1000m cool down

CrossFit Rowing WOD

4 Rounds For Time …
400m Row
20 Push Ups
10 Box Jumps (30/24 inches)

CrossFit Endurance – Tues/Thurs/Sun

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

Concept 2 WOD

Row four 4 minute pieces. Row for two minutes at light pressure between each piece.

Interesting Links

Paleo Craziness – Robb Wolf (Amy Kubal)

Last night’s WOD had me worried due to the lingering hamstring tightness from Friday and the weight of the squat clean/thrusters on my knee. It turns out that my shoulder was the bigger concern when it was go time. The first round was very tough to get the bar overhead with the tear in my labrum, but rounds 2 and 3 were a cinch. I think it was just a little frozen from no weekend WODs. I was able to get going and my rowing helped me pull through with a good time. I averaged about 1:40 across all three rounds with the last round coming in at 1:39.4. Based on the times on the board and from watching stronger folks scale down or struggle, I was hoping for sub 20 minutes. I think I had the 3rd fastest Rx time at the end of the night.

Tonight is “Lynne” with bodyweight benchpress and max pullups. Well, I haven’t done a bw benchpress yet, and I suck at pullups, so we’ll see how that goes. I am planning to surprise myself.

If you are a Paleo/Primal eater, click the link below and take the Ancestral Health Survey.

Personal Stats

WOD – (Mon)  3 rounds of 10 reps each of burpee clusters @ 135# and Toes to bar then 500m rowing – 17:31

Diet – 90%

Sleep – Excellent 8.5 hours

Rowing – 2500m

CrossFit Rowing WOD

3 x 2k w/ 5min rest
1st 2k:
– 750m @ 2k+5
– 250m @ 18 spm (paddle light)
– 750m @ 2k+3
– 250m @ 18 spm (paddle light)
Rest 5min
2nd 2k:
– 750m @ 2k+3
– 250m @ 18 spm (paddle light)
– 750m @ 2k+1
– 250m @ 18 spm (paddle light)
Rest 5min
3rd 2k:
– 750m @ 2k+1
– 500m @ 18 spm (paddle light)
– 750m @ Race Pace

CrossFit Endurance – Tues/Thurs/Sun

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

Concept 2 WOD

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

Interesting Links

Take the Online Ancestral Health Survey – Chris Kresser

Today’s link discusses one of those things that you knew was true, but never had concrete evidence. It is an exposé of the science that goes into engineering junk jood and snacks that make them addictive and trigger your brain to crave them.  Strong phrases such as “..the toll taken on the public health by a poor diet rivals that taken by tobacco” are used in the article. It comes from a book to be published soon. The article is a long one, but very important. It needs to be shared.

I had to take an extra rest day this weekend due to a soccer tournament that my daughter participated in on Saturday. I am looking forward to hitting the gym tonight to do some burpee clusters and toes to bar.

Personal Stats

WOD – (Sat Sun) 2 rest days over the weekend

Diet – Cheat day Saturday, 90% Paleo Sunday

Sleep – OK 6-7 hours

Rowing – 0m

CrossFit Rowing WOD

7K with rear leg of erg on 45# plate

CrossFit Endurance – Tues/Thurs/Sun

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

Concept 2 WOD

Row four 500 meter pieces. Row for two minutes at light pressure between each 500.

Interesting Links

The Extraordinary Science of Addictive Junk Food – The NY Times

I got a PR in the named workout, ‘Randy’. I managed to do it in 4:10. I was very pleased with my result, but have started to review my effort to see where I can go faster. I probably had close to 30 seconds of rest time, so I need to minimize that. I’m not fit enough to do it all unbroken this year, but who knows where I will be next year.

I have been feeling really good about my efforts over the last few months. I am gaining more and more confidence and I am able to get my mind right before the WOD starts. I have been able to talk myself out of rests and even delay rests by 5 or 10 reps and that has been making a big difference in my times lately.

My daughter has 3 JV soccer games today, so I will miss my usual Saturday WOD. I may use it as an extra rest day. I think my recent ability to embrace the rest day has been a big factor in my success.

Personal Stats

WOD – (Fri) – Power Cleans, Bench Presses, and Randy – 4:10

Diet – 100%

Sleep – Excellent – 7 hours

Rowing – 0m – I didn’t even row as part of my warm-up.

CrossFit Rowing WOD

6 x 400m w/ 1:30 rest

CrossFit Endurance – Tues/Thurs/Sun

Row (SUN): 5k @ 85% 2k TT pace

Concept 2 WOD

Row five 1000 meter pieces. Row for one minute at light pressure between each 1000.

Interesting Links

CrossFit Word Search – CrossFitObsessed

Today, I am profiling my friend and avid CrossFitter, Andy Smith. Andy is a coach at my box, CrossFit Tulsa. Andy and I are very competitive with one another. He is stronger than me, but I have an endurance edge. We typically alternate who finishes first on the WODs for the week. At the age of 52, Andy still whoops guys half his age. He is very close to qualifying for the Games. Keep an eye out for him this year.

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How long have you been CrossFitting?
2+ years. I started in June, 2010.

Sporting background?
Been in athletics since starting baseball at 5 years old. Played football, baseball, and basketball for most of my early life. Played college baseball and football, mostly baseball. Coached basketball, baseball, and football at various levels. Have a black belt in Tae Kwon Do. Have lower rankings in two other martial arts.

What is your day job?
By day my alter ego is a computer geek. Title is Director of Product Development. Actual skill is software/design engineer

How did you find CrossFit?
Specific internet search for intense, cross training type of programs for my son to get him ready for collegiate baseball. Planned on only doing it with him a couple of weeks to get him started. Ended up liking it so much that I kept going with him.

Favorite CrossFit Movement?
Power Clean

Least Favorite Movement?
Thrusters

Days on / Days off?
At my age I have to vary my on and off schedule based on what my body will allow me to do. My ideal week is twice a day Monday/Wednesday/Friday and once a day Tuesday/Thursday and rest on Saturday and Sunday. But I never do less than 5 workouts in a 7 day period.

Most Recent PR?
“Grace” – 2:59, a 235 lb power clean, and 30 consecutive pull ups (no butterflies). Got those within a week of each other.

Preference: MetCon or Strength or Combo?
Combo.

What is your next goal?
Still working on this one. I need more stamina to be able to qualify for the Games in the Masters division. But I really enjoy the strength part of our workouts. Probably going to be a 3 minute “Fran”. That would be a combo goal.

Goats?
Nah, too tough they eat too much garbage! (Ed. note: He does have dogs though)

Bacon: Crispy or Chewy?
Crispy!

Describe the ‘Andy Smith’ WOD.
My 51st birthday WOD! The Fantastic Fifty Plus One.
For time:

  •     51 Box jump, 24 inch box PLUS 1-51 meter walking lunge 45lbs
  •     51 Jumping pull-ups PLUS 1-51 meter walking lunge 45lbs
  •     51 Kettlebell swings, 1 pood PLUS 1-51 meter walking lunge 45lbs
  •     Walking Lunge, 51 steps PLUS 1-51 meter walking lunge 45lbs
  •     51 Knees to elbows PLUS 1-51 meter walking lunge 45lbs
  •     51 Push press, 45 pounds PLUS 1-51 meter walking lunge 45lbs
  •     51 Back extensions PLUS 1-51 meter walking lunge 45lbs
  •     51 Wall ball shots, 20 pound ball PLUS 1-51 meter walking lunge 45lbs
  •     51 Burpees PLUS 1-51 meter walking lunge 45lbs
  •     51 Double unders PLUS 1-51 walking lunge 45lbs

Best advice for a WOD?
Push yourself! We will not always feel our best. But unless your body tells you it has had enough, be willing to give everything you can. You will constantly be surprised at what you can do.

Last cheat meal?
During Christmas holidays. I am a born and bred Okie, so I gotta have pie after dinner.  Lots of cookies and pie.  Unfortunately, none since then. We did the strict 30 day paleo challenge for the second time at the first of the year to get back on track.

Favorite girl WOD?
Tough choice! Probably the love/hate relationship with “Nancy”. It is a combination of strength, technique, and endurance. A very close second would be “Isabel”.

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I enjoyed my rest day yesterday and I even went to bed early. Now, I am rested and refreshed and ready to hit the WOD tonight. We’ll be doing the named WOD, ‘Randy’, which is a bucket load of power snatches at 75#. I don’t think that I have ever tried this one, so it should be an easy PR, right? My diet will be 100% today in preparation for the workout.

I am closing in on 500,000 meters this season (since May 1). That is probably a bit high for your average CrossFitter, but if I could run, I would run a bit more. I do like to row, but there is no way I could spend an hour or more every day like the folks in the link from yesterday. 20,000 meters in one day is my record and that was done during the ‘Clovis’ WOD in November.

Personal Stats

WOD – (Thur) – Rest day

Diet – 80/20

Sleep – Excellent – 7.5 hours

Rowing – 0m

CrossFit Rowing WOD

800m Row (Like start of 2k)
then,
4 Rounds Of …
4 Snatch (115/85 lbs.)
8 Toes to Bar (sub V-Ups if no bar)
then,
400m Row (Like finish of 2k)

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Concept 2 WOD

Row a 1000 meter time trial, going for your personal best.
After you’ve rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

Interesting Links

Rich Food / Poor Food – Mark’s Daily Apple

(This is the next book I will purchase)