Archive for March, 2013

Mar 25, 2013

Posted: March 25, 2013 in Concept2, CrossFit Rowing, WOD

Well, my CrossFit Open is over. The knee pain than I had was the real deal. On Sunday, I was attempting to beat my previous attempt at 13.3. My knee was sore, but felt good enough to go after a good warmup. I was mentally prepared to get further and thought I could play through the pain.

It started well, my pace was good and not too taxing on the wallballs. I finished in 7:51 and moved on too double unders. Instead of one at a time, I was actually getting several at a time. Then, somewhere between 10 and 15, my knee popped and gave way and I collapsed face down on the flooring. Agony ensued and time expired. I was certain that I had blown up my ACL

The doctor doesn’t think any ligaments are torn, at least not too badly, but I likely tore the anterior edges of the left and right meniscus. This is my good knee! I’ll have to wait and see what the MRI says, but since I can’t put weight on it, I would say there is a good chance that my 13.4 score will be zero.

Personal Stats

WOD – (Sun) 13.3 – Pop, Crack, Splat
Diet – 80/20
Sleep – 9 solid hours
Rowing – 1000m 3:40 warmup  & 500m 1:40 pre-wod

CrossFit Rowing WOD

Double Pyramids
2 x 19min as follows …
– 4′ @18 s/m, 3′ @20, 2′ @22, 1′ @24, 2′ @22, 3′ @20, 4′ @18
2min Rest
– 4′ @20, 3′ @22, 2′ @24, 1′ @26, 2′ @24, 3′ @22, 4′ @20

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): :45 on / 2:00 off, :45 on / 1:45 off, … :45 on :15 off, :45 on

Concept 2 WOD

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

Interesting Links

Sam Briggs says Hello to the haters – YouTube

Mar 22, 2013

Posted: March 22, 2013 in Concept2, CrossFit Rowing, WOD
Tags: , ,

I am devastated by my performance on 13.3. I scored a measly 188 with wallballs finishing at 8:18. My good knee is still swollen from 13.2 (?!?), but my wrist is not a problem. My best Karen time is 6:35, so I planned to add some rest stops along the way and finish under 8:00. I truly thought I would get close to 90 double unders with my single double single double cadence, but my first 20 or so went like this: single double single whack! I was so angry at myself and frustrated with the situation. I finally got 3 doubles without whipping my shins toward the end of the 12:00. Just ridiculous. I will spend the next 2 days focusing on jumping rope and I WILL have double unders by next year.

Today my good knee is pretty sore and still swollen (as if wallballs would help it), but my bad knee is the same as it ever was. I think I am going to eat some stuff that I wouldn’t normally eat to make me feel better. Misery loves cake.

I only wanted to do this workout one time. Now, I am going to have to do it again on Sunday. Dammit.

Personal Stats

WOD – (Thur) 13.3 – 188 8:18 tiebreak time
Diet – 80/20
Sleep – 7 light hours
Rowing – 2000m warmup 3:52

CrossFit Rowing WOD

4 Rounds For Time …
10 Push Ups
15 Air Squats
20 Double Unders
250m Row

CrossFit Endurance – Tues/Thurs/Sun

Tabata! Row (THU): :20 on / :10 off x 8 Rounds

Concept 2 WOD

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.

Interesting Links

Don’t be Gym Stupid – 7 things CrossFitters Shouldn’t Do – FitAsF*ck

Mar 21, 2013

Posted: March 21, 2013 in Concept2, CrossFit Rowing, WOD
Tags: , ,

13.3 was announced and I have to day that I am a bit disappointed with the originality this year. My best Karen time is in the low 6:00 time range, but my double unders are crap. I may be able to get close to 90 before time runs out on me. I think I only got 21 last year.

Short post today. I have the day off and I am going to try to find something fun to do with the kids who have been bored this spring break.

Personal Stats

WOD – (Wed) 4 rounds of AMRAP 3 min 500m row then burpees with 1 min rest – 20, 18, 17, 15 = 70

Diet – 80/20

Sleep – 8 hours

Rowing – 2000m warmup 3:36 : 4 x 500m avg 1:45 : 1500 cooldown

CrossFit Rowing WOD

Rest day

CrossFit Endurance – Tues/Thurs/Sun

Tabata! Row (THU): :20 on / :10 off x 8 Rounds

Concept 2 WOD

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

Interesting Links

13.3 Announcement – CrossFit Games

Mar 20, 2013

Posted: March 20, 2013 in Concept2, CrossFit Rowing, WOD
Tags: , ,

I just downloaded the new Anthrax Anthems album, and there is this great song on there called “Big Eyes” that I had never heard before. I did a little research and found the original was done by Cheap Trick on their second album. How did I get through my entire childhood and well into my adult life without ever hearing this song? What a great song! I ended up downloading Cheap Trick’s “In Color” album too. Their early stuff rocks. Pick up these albums if you dare.

Well, tonight is the unleashing of 13.3. I am hoping for some wallballs and kettlebell swings. My goal is to stay near my current ranking through the end. If I adjust up or down by 10, that is an acceptable range to me. Hopefully, we won’t have too many of the exercises that I am terrible at performing in the next few WODs.

Yesterday was a good rest day for me. I don’t want to jinx myself, but my sleep has been really good. I switched from a magnesium supplement to ZMA at night. So far, so good. I was taking the mag with a B6, but couldn’t do the zinc without stomach upset. The ZMA seems to be very tolerable and may be helping me sleep soundly.

I haven’t decided what rowing I will do tonight. The evening WOD looks awesome, but I want to try to get in early for some chronic cardio. I haven’t done a 5K in a while… I want to start ramping up my erging for summer and that may mean long rowing sessions at lunch and then the evening WOD with some rowing. I will probably start that a week after the open ends. The 5K today may be a good way to get mentally prepared for longer session to come.

Personal Stats

WOD – (Tue) Rest day

Diet – 80/20

Sleep – 7 hours

Rowing – 0

CrossFit Rowing WOD

3 Rounds For Time
500m Row
10 Handstand Push Ups
15 Kettle Bell Swings (1.5/1 pood)

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Concept 2 WOD

Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.

Interesting Links

The mechanics of the Pull-Up and why women CAN do them – Scientific American

Mar 19, 2013

Posted: March 19, 2013 in Concept2, CrossFit Rowing, Paleo, WOD
Tags: , ,

Well, I still suck at pullups. Chest to bars are not my best and I find it difficult to actually touch my chest to the bar. I can get the height necessary, but my shoulders’ range of motion might be suspect. For the thrusters, I really concentrated on getting the depth necessary for a legit rep. Both of my knees were a bit sore from 13.2, but nothing seems to help the pain more than the hair of the dog.

Today is a rest day to prepare for a Wed and Thur back to back schedule. My workout schedule during the games has changed quite a bit and I am getting 3 rest days per week. I am feeling really good and pleased with my current standings. I hope I can keep up the intensity. I am considering some changes to my training for the next year and some local competitions. The games are opening my eyes a bit further in what more I need to do if I want to compete for real.

Tonight, I am hitting the grocery store. See the link below for some shopping tips.

Personal Stats

WOD – (Mon) 100# thrusters and chest to bar pullups – 3, 6, 9, 12, 15 – 9:28

Diet – 90/10

Sleep – 7 hours

Rowing – 2000m warm up 3:38

CrossFit Rowing WOD

6 x 650m w/ 1:45 Rest
– FOCUS: RACE STRATEGY

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 7:00 on, 7:00 off, until form/pace deteriorates

Concept 2 WOD

Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Interesting Links

The simplest grocery list – Fletcher Fitness

Mar 18, 2013

Posted: March 18, 2013 in Concept2, CrossFit Rowing, WOD
Tags: , ,

I made a second attempt at 13.2 on Sunday and improved my score a bit. I completed 8 rounds and was starting into 9 when time expired. This year, 245 is the best I have and there was very little wasted time. I dropped the bar a few times after the presses, but picked it up immediately once it settled. I will need to work on my box jumps for next year, but with a bad knee, my progress will be slower than I would like. I don’t know how many other competitors have an athletic disadvantage like mine, but would be interested to know that number. My second-string knee still has some game left.

With my first 2 events in the books, I am in 42nd place in the region (out of about 500). If I were 6 months older, my scores would be pushing top 10 of the 45-49 group. I will certainly be training hard for next year and hoping very few studs are moving up with me. 🙂

Tonight’s WOD is Fran-like, but in steps of 3: 3, 6, 9, 12, 15. Should be fun and fast. I will try not to tear up my hands and shoulders in case I need them for 13.3.

Personal Stats

WOD – (Sun) 13.2

Diet – 80/20 – decent diet with some movie popcorn

Sleep – 7 hours

Rowing – 2000m warm up 3:40 then 500m pre-wod damper on 10 – 1:36 &  500m cool down 2:10

CrossFit Rowing WOD

4x10min w/ 1 min Rest
As Follows:
1. 4min @18 Steady, 1min @20 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 7:00 on, 7:00 off, until form/pace deteriorates

Concept 2 WOD

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

Interesting Links

Meet the Girls of CrossFit: InfoGraphic – EastDallasCrossFit

Mar 16, 2013

Posted: March 16, 2013 in Concept2, CrossFit Rowing, WOD
Tags: , ,

Last night was a date night for me (and my wife), so no gym time. I’m going in this morning to loosen up and get moving again. I am feeling pretty good and I am feeling pretty positive about my next attempt at 13.2. My goal will be 250 next time. I am very optimistic about topping my previous score and I feel almost certain that I can do it.

My wrist did not get any worse after the presses or deadlifts, but my knees took a beating. Even my good knee is angry after 100+ box jumps. I will ready to go again very soon.

Short posting today, I have to get ready to go to the gym.

Personal Stats

WOD – (Fri) Rest day

Diet – 95/5 – pretty solid diet

Sleep – 6.5 mostly good hours

Rowing – 0

CrossFit Rowing WOD

4 x 3min w/ 1:30 Rest
– Execute Ideal 2k Race Pace
– Be consistent but bring the intensity

CrossFit Endurance – Tues/Thurs/Sun

Row (SUN): 5k Time Trial

Concept 2 WOD

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

Interesting Links

Rest day