Archive for June, 2013

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

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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

I had a very good WOD last night. I got warmed up then rowed a decent 2000 with a heavy damper in 7:19.3. It felt good to work hard in the heat (95° F) of the day. Did I mention that I love rowing?

We then worked on some Clean and Jerks where I took it easy. It was painful to split with my new bad knee forward and since I am left footed (right handed -weird right?), I never split with right forward.

For the WOD, I subbed burpees for the box jumps. I tried stepping up on boxes recently, but the bad knee says no. Hopefully, after surgery I can get back to doing them (with step downs of course). The WOD was a descending rep scheme from 10 to 1 of hanging power cleans, box jumps, and situps. I used the Rx weight of 95, but probably should have used 115 since I was not really taxed on them. My time was 8:34, which was probably about 2:00 slower than I would have done with box jumps.

I spent some time taking photos of the 6:00 class doing their C & Js, then jumped on the rower for a 2000 cool down. I want to feel this good at the end of each WOD everyday.

Personal Stats

WOD – 10->1 Hang power cleans, burpees, sit-ups – 8:34
Diet – Rock solid
Sleep – 6-7 hours
Rowing – 2000 7:19 & 2000 8:05 cool down post-wod

CrossFit Rowing WOD

10 x :30 On, :30 Off
@1k Pace

CrossFit Endurance – Tues/Thurs/Sun

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

Concept 2 WOD

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

Interesting Links

Why do I keep jacking up my shoulder? A CrossFitter’s Dilema – Breaking Muscle

What a week of groceries looks like around the world – fStoppers

Tonight’s WOD is a decrementing ladder from 10 to 1 of hang power cleans, box jumps, and situps. I will sub burpees for box jumps to avoid further knee issues.

The new box is coming along nicely. We don’t have our massive pullup rig yet, but it is coming. A 48 x 8 monster for the center of the floor. Here is Alexei’s photo from the morning crew (there were 11 people, not sure where they were at the time of the photo). We’ve finally got some more room to grow!

Morning Crew

CrossFit Rowing WOD

2 x 12min w/ 3min Rest
1st:
2′ @18 S/M, 2′ @24, 2′ @20, 2′ @26, 2′ @22, 2′ @28
2nd:
2′ @28 S/M, 2′ @24, 2′ @26, 2′ @22, 2′ @24, 2′ @20

S/M = Strokes per minute

CrossFit Endurance – Tues/Thurs/Sun

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

Concept 2 WOD

Row a 5000 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

Metabolic Breathing Ladders: Training in a Controlled State of Panic – Breaking Muscle

June 23, 2013

Posted: June 23, 2013 in Uncategorized

Well, I have had a long break and I think I am ready to get back in to the swing of things. Here are some updates on what I have been doing lately.

Surgery: I managed to score a torn meniscal root in my good knee during the 13.3 WOD. It popped so loudly, we thought it was a torn ACL. I originally had scheduled surgery for mid-June, but have moved to to early August. The crappy thing is the 6 weeks of non-weight bearing life afterward. I do not know how crazy I will get without a good metcon. After 6 weeks, I begin physical therapy.

CrossFit: I have taken over the Twitter feed for my box and have been doing the programming for the last few months. I am still coaching one night a week and taking the photographs for the website and the walls. We also just completed a big move. We went from a 1500 sq ft facility to a 6200 sq ft facility.

As far as WODs go, I have been working as hard as I dare/can tolerate. I have changed my goals from being a driven athlete wanting to grow by leaps and bounds to a mature athlete that wants to stay fit and slowly build endurance and strength.

I have PR’d a 2000m row twice this month. My current best is 6:52.3, which puts me on the first page of records at Concept2 and #29 for my age group this rowing season (so far). Yep, did it with 2 bad knees and I think I can go a bit faster still. I think 6:50 is attainable now, but I want to go back and try to top my 1:25.8 500m time before surgery.

In order to continue to build my endurance, I have bumped the damper up to 8 (drag of ~155-165) for my warm-up 2000’s. For the last 350 or so I will really get rocking and drive to about a 1:35 pace to finish. I do power cleans instead of squat cleans. I power cleans and strict presses instead of thrusters recently. Instead of box jumps or double unders, I do burpees. I do burpees as subs for a lot of the exercises that I am afraid to do with a dangling meniscus. Burpee, burpee, burpee. I try to find a sub that is equally taxing and will take a similar amount of time as the prescribed exercise.

Friday, I did the following WOD as prescribed:

For Time
50 Deadlifts
200m Run / 250m Row
40 Back Squats
200m Run / 250m Row
30 Power Cleans
200m Run / 250m Row
20 Snatches
200m Run / 250m Row
10 Overhead Squats

I finished in 13:38 and felt as if I could take on the world. I didn’t break a lift until power cleans and I finally put the bar down after 5. My hammies are still a bit tight from the deadlifts! I did the overhead squats and the back squats. 95# isn’t too bad, but my knees were sore at the end of the day Saturday after a long day of moving the equipment to the new location.

We went to Disney World earlier this month and had a great time except for Tropical Storm Andrea. We were able to completely user our 5 day passes to the park, but just barely. I only had one day with knee pain and that was after swimming in the wave pool. We loved it and would love to go again.

Pay no attention to the little girl behind the mustache glasses in the photo below. A weird thing happened while we were at Epcot. Four teen-aged girls walked by and one of them told me I had nice legs. Not something that I would have ever expected.

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I think you are up to date now. I will try to get back to regular blogging tomorrow.

Thanks for your patience.