Archive for the ‘News’ Category

Apr 2, 2013

Posted: April 2, 2013 in Concept2, CrossFit Rowing, News, WOD

Alright, I’m over it. Kind of. I took a week off of blogging so I could pout and mope while limping about the house. The diagnosis from the ER doc was “sprained knee with possible torn ligament(s) and possible torn meniscus”. Insurance refused to allow the MRI that was requested. They expect me to follow a sprained knee recovery protocol of 4 weeks of physical therapy and drugs before they will re-evaluate the need for an MRI. Because the MRI was refused, the doc referred me to my knee specialist where I have an appointment on Thursday.

I was on crutches for 4 days and have been improving gradually. Now that the swelling is gone, I am certain that the injury is on the medial side of the knee and I think it is a meniscus tear. I don’t really want surgery, but I don’t want to have the pain and flareups from my workouts. I need to start training for next year’s CrossFit Open where I will be in the 45-49 group.

My diet and sleep have been excellent, but I have a horrible cough that I am trying to keep from turning into walking pneumonia. I am dying to get on the erg! I’m hoping for a quick and easy solution to this whole mess.

Personal Stats

WOD – 13.4 – 0
Diet – 100%
Sleep – 7 solid hours
Rowing – N/A

CrossFit Rowing WOD

6 x 2min On, 1min Off
– 3 pieces @32 s/m
– 2 @34 s/m
– 1 @36 s/m

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 500m, recover 2:00 until form/pace deteriorates

Concept 2 WOD

Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.

Interesting Links

New Oly Lifters from Inov-8? – The Rx Review

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NEW PR Alert2000 m: 6:59.1

Last night, I knew that I should take it easy on my wrist, so I planned to spend the evening on the rower. I started with a 2k row with the damper on 7 (~135 drag) and completed that in 7:40. I took about 10 minutes off while I was shooting pics of the 5:00 class.

Earlier in the day, I had considered going for a 2000 PR, but my warmup wasn’t as encouraging as I had hoped since I think I have a touch of bronchitis and have been coughing a bit after my workouts for the past few weeks and yesterday was no exception. I decided that I could beat my previous 7:07 by just maintaining a 1:45 pace, so I went for it. I started off at 1:45 but by the second 500, I had slowed to a 1:48 pace. I knew that I had to get some negative splits to make up the difference so I rowed a 1:43 and was able to maintain that pace to the finish. At the completion of the effort, the clock showed 6:59.0. I really think that when I am 100%, I can maintain a 1:40 pace through the finish. I plan to test again a few weeks after the Open and once I give my wrist a chance to heal.

An interesting thing has been happening on the computers on the rowers. I know of at least 3 examples where the completed time on the computer differs by .1 seconds from what is stored on the computer. When I rowed a PR 500 m in 1:25.7, it stored on my card as 1:25.8. My friend Andy, rowed the 500 in 1:25.6 and it stored on the computer as 1:25.7. Last night, my time showed as 6:59.0 and saved as a point one. I would have been upset if I had broken into the next second lower and it had changed from 6:58.9 to 6:59.0. I suspect there are some hundredths of seconds at play here, but the question is: why display a different time than is saved? If there is some rounding with fractional seconds, why not show that at the end of the effort instead of waiting until time is being reviewed on the card or computer?

The rowing did not bother my wrist at all, but it is still in bad shape. I could not push doors open with that hand yesterday and I think it is only marginally better today. I am hoping that the 13.2 WOD will not be wrist intensive. I think ring dips, wall balls, push ups, and maybe even pullups will give me trouble while it is inflamed. I could go for another metcon, but I think that a more realistic WOD might be a strength workout. Fingers on my good hand remain crossed that I won’t have a DNF on this year’s open.

For inspiration, click the link below and read about Jenny LaBaw who scored a 150 with a freshly broken foot. Can you imagine 90 burpees with a broken foot? How about 60 snatches at a decent weight? She gets my vote for inspirational athlete.

Personal Stats

WOD – (Mon) just some rowing

Diet – 85/15

Sleep – 5 solid hours with 1 hour awake from 1:45 to 2:45

Rowing – 2000m – 7:40 warmup then 2000m in 6:59.1

CrossFit Rowing WOD

5 x 800m w/ 2min Rest
1st @2k Pace (w/ Start)
2nd @2k+3
3rd @2k+2
4th @2k+1
5th @2k

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat :60 on, :60 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 @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

Interesting Links

Need Some Inspiration – Invictus

Well, the results are in and I finished in 38th place in my region out of 532 and 473rd in the worldwide rankings. I am very happy with those numbers. Pretty good for someone that was in no condition for exercise just 2.5 years ago.

I tried to improve my 135# time and get a couple of 165s overhead, but I ended with the exact same 75# time and was on track to just edge my 14:00 135# time, but I failed my 28th rep and stopped. My wrist injury was too painful and I did not feel that at my current rate, that I would be able to get 165# up.

It looks like I will be rowing quite a lot this week since my wrist is certainly sprained and I need to save it for 13.2. I’ve got it wrapped tightly and will be maintaining my anti-inflammatory diet and Omega 3s.

Personal Stats

WOD – (Sun) 13.1 again

Diet – 75/25

Sleep – 7 solid hours

Rowing – 2000m – 7:43 warmup then 500m pre-wod damper on 10 – 1:47

CrossFit Rowing WOD

“Snow Drifts”
2 x 17min w/ 4min Rest
as follows …
5′ @22 s/m, 4′ @24, 3′ @26, 2′ @28, 3′ @26

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat :60 on, :60 off, until form/pace deteriorates

Concept 2 WOD

Row three 3 minute pieces. Row for two minutes at light pressure between each piece.

Interesting Links

Why American Eggs Would Be Illegal in Europe and Vice-Versa- Forbes

My boss is in town this week, so that means missed WODs and eating out. I almost worked up the motivation to get to the 5:45 am WOD, but I couldn’t pull it off with this equipment. We are supposed to go out for lunch and dinner today, so there goes my other opportunities to squeeze a WOD in to my day.

I am enjoying the rest days, I am able to really kill the workouts on the days that I can make it to the box. I have been listening to my body more and I think my WODs have improved and my daily quality of life is improving too.

Look who has signed up for his 7th CrossFit Games… See the link below

Personal Stats

WOD -(Tue) rest day

Diet – Not too bad, but not my norm

Sleep – Good – 6.25 hours uninterrupted

CrossFit Rowing WOD

3 Rounds for time…
500m Row
15 Pull ups
15 Dumbbell Ground to Overhead (45/30 lb.)

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 1500m, recover 3:00, until form/pace deteriorates

Concept 2 WOD

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

Interesting Links

Who signed up? – CrossFit Games

Jan 31, 2013

Posted: January 31, 2013 in Concept2, CrossFit Rowing, Interesting Link, News, WOD

I don’t have much to say today. I am running late to work, so I will have to stop typing. Enjoy the last day of the month.

CrossFit Rowing WOD

Rest Day

CrossFit Endurance – Tues/Thurs/Sun

Row (THU): Repeat 1:00 on : 1:00 off until form/pace deteriorates

Concept 2 WOD

Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.

Interesting Links

Matt Chan Recovering From Knee Injuries – The Rx Review

Jan 14, 2013

Posted: January 14, 2013 in Concept2, CrossFit Rowing, Interesting Link, News, WOD

Well, my diet wasn’t spot-on this weekend. I need to get back on the Paleo wagon.  I’ve got breakfast and lunch covered and already made dinner, so I should be great today. I might need to stoop to pork rinds if I get a bad craving for snacks, but those are batter than Snickers.

I took 4 days off due to a slight shoulder injury, so I am planning to do the Endurance WOD and the CFT WOD today. I need to come back slowly and safely.

CrossFit Rowing WOD

4 x 10 min Spicy Steady State w/ 1 min RestRRC 2012
10′ @ 18 s/m**
10′ @ 20 s/m**
10′ @ 22 s/m**
10′ @ Increasing Stroke Rating (5′ @24, 3′ @26, 2′ @28)

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds

Concept 2 WOD

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm.

Interesting Links

Undisclosed risks of common medical procedures – Seth’s Blog

Jan 4, 2013

Posted: January 4, 2013 in Concept2, CrossFit Rowing, Interesting Link, News, WOD

1,050 pushups so far. Oof. Brandon did 600 in less tan 54 minutes.

Check the link below, there are a number of rules changes for this year’s Games. Some may impact you, others may not. I think it is interesting that the affiliate coaches have to take a judging course.

I am looking forward to the weekend.

CrossFit Rowing WOD

“Row For it!” (AKA – Fight For It)
3 Rounds For Time:
750m Row (Race Pace)
15 Deadlifts (40% 1RM)

CrossFit Endurance – Tues/Thurs/Sun

Tabata – Row (THU): 8 x 20:10, if on C2 use meters or watts

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

Rule Changes for this year’s CrossFit Games – The Rx Review