Crossfit Ranch: Day 6

Man! Only day 6! I've gotta hit the "ranch" more often!

Tonight was truly a friggin workover.  My windpipe is raw from trying to catch my breath. And the worst part is that I didn't find out how much time it took me to complete the workover! I'll have to see what the coach wrote down on Wednesday.

The warmup were pass-throughs (pvc bar to help loosen up the shoulders), lacross ball to loosen any knots in the shoulder blades and begin working with double-unders. I can't do double-unders to save my life. It's gonna take a lot of work to get the double-unders figured out.

The workover consisted of rowing, medicine ball cleans, kettlebell swings and double-unders (doubled jump rope to make up for the double-unders). Sounds easy right? Nope.

Workover -
300 Meter row
30 / 20 / 10 (30 reps each, 20 reps each, 10 reps each) of:
Medicine ball cleans
Kettlebell swings
Double-unders
End with 600 meter row

I was done after the first set of medicine ball cleans. Everything after that was a blur of pain and exhaustion. It was so easy to want to cheat, but I'd only be cheating myself. I cut each rep into sets of five except for the jump rope. I'd do half of those before attempting to catch my breath. At least until the last set of 10 (doubled to 20).

The 600 meter row started out ok, until I hit the 50 meter mark. My forearms were already numb and trying to keep a grip on the row handle was getting difficult. Add on top of that trying to breath . . . UGH! I just closed my eyes and worked! I did the last row in 2 minutes, 43 seconds.

I'm WORKED!

GD

p.s.
exhausted. something about grammar. run smiley :)

Crossfit Ranch: Day 5

I didn't have a chance to go for my run last night and was really looking forward to Crossfit tonight.  I didn't have a chance to get home until after 9 and I was just exhausted.  I haven't gone to sleep that early in years, but I definitely needed it.  For the first time in a LONG time, my alarm woke me up.

The stress relief of a good workover was really needed. I ended up blowing off an obligation I had previously commited to, but I'm not going to sweat it. Someone else could take my place. I needed this.

Tonights workover was great.  We started with what the coach called a Crossfit Football (CFFB) warmup. All the following were 20 yards, out and back for a total of 40 yards.

CFFB Warmup:
Sprint
Shuffle Step (side step)
Karaokes
Backwards run
Sprint

Rest one minute, repeat.

We then prepped our bars for the following workover:

21 / 15 / 9 - Deadlifts (185 lbs) and box jumps

21 reps, 15 reps and 9 reps for time of the deadlifts and box jumps. When I finished as many as I could, I'd feel a bit light-headed. All the tightening of the muscles (legs and core) . . .

Same thing with the box jumps. After I finished with all that I could do, I'd get light-headed. I hope that's normal . . .

Friday is the Crossfit Games Open Challenge.  The only one I think I won't be able to do is the toes-to-bar.

This is the workover- (Youtube links for a couple of'em)
As many rounds and reps as possible in 18 minutes of the following:

15 box jumps (24" box)
115 lbs push-press - 12 reps
9 Toes-to-bar

Coach Tommy said if I can't do them, I'll be doing the some scaled down version of the toe-to-bar. I'll tell you how it goes.


GD

p.s.
too lazy to check. run smiley :)

Not many options . . .

Sometimes when you believe your locomotive is gaining momentum, and a wild-ass mountain appears and you slam right into it.

That's pretty much the gist of the shit that's been happening lately.  As with strip-clubs, it's been an exercise in frustration. You can only control what's in your power to control. I've had no control of the crap I'm dealing with. You're not allowed to quit family, and I love work . . . most of the time.

Usually the way I deal with major issues is look for the positive and roll with the punches. I've been doing that for years and it works.

But for some reason, I haven't been able to deal with it psychologically, lately. The funny thing is, there is no major issue! But a ton of smaller issues (a TON) have come together and metamorphosed into some huge  . . . THING . . . and has come to bear ALL of it's collective mass at once!

And I've not had time for ANY of my usual outlets!

Crossfit? Nope. By the time I'm free, class has LONG let out.

Running? Maybe, but I've been needing some positive attitude around me to get me out of my funk.

I know the running excuse sounds excruciatingly lame, but the funk is so HEAVY that I can't psyche myself up enough for a night run!

I don't care how late it is tonight when I get free, I'll be going for a run. Maybe I can run some of these problems away . . .

GD

too fed up to check. run smiley :)  for me!

Crossfit Ranch: Day 4 Afterthoughts

This one was difficult.  I've learned that it'll always be difficult.  So on to the demos.

The following will have Youtube links:

As stated in the previous post we had to complete 100 Ring Pushups, but every minute on the minute we had complete 3 Thrusters.  I was completely drenched by the time I was finished.

AND I DIDN'T EVEN DO FULL ON RING PUSHUPS!

I could barely do 3 of the damn things.  The coach made me do them at a 45 degree.  That was still one hell of a struggle.  On my first set I completed 21, then on to the thrusters.  After that, I was only finishing about 8 per round.  I took a whole minute to rest up at one point because I couldn't even do one thruster.

I eventually finished in 11:52.

As originally posted, I couldn't even use my arms for about 30 minutes. I would've found it unsafe to drive that way.  When I was finally underway, I tried driving as I normally do and found that I had to use both hands to steer. I actually had to use my own body weight to steer the damn car!

I wonder how I'll do tonight. Last Friday I let you know that the Crossfit game Open qualifiers are on.

This is what's in store for tonight:



75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

I'm gonna try my best, but I know where I'm at and I don't see passing the 135 (or even many).

With all the crap I've been dealing with at work, this is going to be a GREAT stress reliever!

GD

p.s.
too lazy and stressed to check. run smiley :)