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
2′ @18 S/M, 2′ @24, 2′ @20, 2′ @26, 2′ @22, 2′ @28
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.


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

Thanks for your patience.

I don’t know what my plans are. I have to have surgery and I am just limping on until then. I will continue to eat well and do as much as I can until I am able to move about without restriction. Until then, I will try to get back to posting on a close to daily basis.

CrossFit Rowing WOD

2 x 15min w/ 4min Rest
Complete Each 15min as Follows:

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 800m, recover 4:00, until form/pace deteriorates

Concept 2 WOD

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

Interesting Article

Melanie Bowen has written an article based on the research she has been doing on the benefits of exercise for cancer patients.  She is allowing me to post it in full below. Make sure you visit with your doctor before starting any exercise or diet program especially if you have been diagnosed with a serious ailment.

How Exercise Can Benefit Cancer Patients

Everyone knows about the health benefits of exercise. They have read or heard all about the research. Many have experienced firsthand the difference exercise can make to their personal health.

What is less known, however, is the importance of exercise specifically for cancer patients. The hard-hitting therapies that fight cancer impact a patient’s health in numerous ways and modern research is beginning to show the ways exercise can help combat these side effects. Exercise can lessen the impact before, during and after treatment.

Who Benefits from Exercise?

Rest is important for people who are sick, but the days of forced bed rest are over for most cancer patients. Doctors now recognize the benefits of exercise for people living with cancer. Strong evidence links exercise to a decreased risk for breast, colon, endometrial, lung and prostate cancer.

Even for those who live with a cancer diagnosis, exercise benefits people with common cancers and rare ones. From breast cancer to mesothelioma, disease symptoms and treatment side effects are usually helped by exercise. Gentle stretches and light aerobics make the treatment process a little easier.

Key Benefits of Exercise

More energy is a key benefit of exercise. Cancer treatments usually leave patients feeling sick, tired and weak. They may have very little energy for their daily routines, much less an exercise program. Ironically, even small movements can give the body a boost of energy. This is just what patients need to endure treatments and fight their disease.

Stress relief is another benefit of regular exercise. Almost any physical activity can relieve cancer-related stress, depression and anxiety. Whether patients choose walking, golfing, swimming or yoga, exercise can help them feel better about themselves and boost their over all mood. Exercise induces endorphin release, which are hormones with mood-enhancing effects, which is especially helpful for cancer patients often battling depression.

Perhaps the most important benefit of exercise is symptom relief. Chemical and radiation therapies cause various negative effects in addition to their wanted effects. Exercise makes it easier to cope both mentally and physically with the struggles of treatment regimens.

Pain, nausea, fatigue, anemia, edema, infections and sexual problems are common physical side effects of cancer treatment. The emotional side effects include anxiety, fear and depression. Reducing some of these symptoms improves quality of life for suffering cancer patients.

Combine Fitness with Nutrition for Maximum Benefit

Eating the right foods is especially important throughout cancer treatment. Treatments often break the body down while battling the cancer cells, therefore making it essential to eat foods loaded with vitamins and nutrients to help rebuild the immune system. Like exercise routines, nutritional habits will vary by person but there are a few initial steps to take including getting enough protein, getting enough calories in general, and eating less processed food. Creating an appropriate nutritional plan is very important, along with a fitness plan, and can provide a long list of physical benefits which can help the body battle your disease more effectively and allow you to feel better in the process!

Prescription for Health

Finally, exercise improves survival rates and increases life expectancy. Regular physical activity keeps the body from becoming lethargic, but it also encourages a positive mental outlook. This combination is one of the best health prescriptions available.

After a cautious erg outing on Sunday, I was encouraged by my results. I had quite a bit of pain after the rowing, but by Monday morning, I had no pain. I took that as a sign to proceed with caution. I rowed about 9000 meters yesterday and avoided all Olympic lifts (power snatches were on the menu – my fave). I did some pullups and core work. Today I will do the CrossFit Endurance rowing and maybe some dips and more core work. I do have to be careful of my golfer’s elbow tendinitis flaring (I’m old – that is my reality).

I am looking forward to more of the same tonight – long slow duration (or distance) training on the erg. Hey mom, I’m doing LSD at CrossFit!

Personal Stats

WOD – Rowing and body weight stuff
Diet – 90/10 paleo
Sleep – 6 hours of not restful sleep
Rowing – 2000 Then CrossFit Rowing WOD – ~9000 meters total

CrossFit Rowing WOD

15 x :20 On :40 Off
Max Pressure

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Concept 2 WOD

Row five 4 minute pieces. Row for one minute at light pressure between each piece.

Interesting Links

Four Ways To Improve Your Paleo Lifestyle – Chris Kresser

I’m back. I should be posting on my normal schedule now. I’ve been depressed with my knee injury and missing the gym. I also developed walking pneumonia from the cough that I first mentioned on March 12th. I am finally through the pneumonia with the help of some good antibiotics. Yesterday, I went and watched the final workouts for 13.5 and rowed a little to test the waters. I can’t decide if the knee brace made my knee sore or if it was the rowing. It was sore for the rest of the day, but feels really good today. I ended up coughing some more bits out of my lungs, but I am excited about my recovery.

The doctor said I will need surgery to either repair or remove the torn meniscus, so I need to avoid stuff that might tear/shred it further. I would rather preserve what I can for a better long-term prognosis. Doc is appealing the denied MRI, but in the meantime, he said I could do some cycling or rowing as long as I am careful and realize that the bit of meniscus could flip into the joint and cause a problem. We have a trip planned to Disney World in June, so I need to get under the knife soon so I can get into recovery in time for the trip.

Going forward, I will be spending as much time as my injury allows on the rower. I will also be concentrating on pullups, pushups, and some core work too. I will probably be following the CrossFit Rowing WOD closely, but with a reduced intensity.

Personal Stats

WOD – just some light rowing
Diet – meh
Sleep – 8 solid hours
Rowing – 2000 & 1000

CrossFit Rowing WOD

1k Row
– @24-26 s/m (note average 500m split)
– 4′ rest
3 x 3’ On 1’ Off as follows
– Hold 1k split
– 3′ @26 s/m, 25 s/m, 24 s/m (rate changes every minute)
– 3′ @25, 24, 23
– 3′ @24, 23, 22
– 4′ rest
2 x 3’ On 1’ Off as follows (holding 1k split):
– 3′ @26, 24, 22
– 3′ @24, 22, 20

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 7:00 on, 3:00 off until form/pace deteriorates

Concept 2 WOD

Row six 500 meter pieces. Row for one minute at light pressure between each 500.

Interesting Links

10 Commandments of CrossFit – CrossFit Obsessed

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