What the hell is a barbell complex?!

Well, I learned what it is and I hope I don't have to do it again anytime soon!

This weekend I didn't do anything for my well-being.  I just ate bad food . . . but at least I wasn't overdoing it.  So I guess that kinda counts . . . ?

I was itchin' to do something yesterday and I felt like doing some Crossfit.  I checked out the local Crossfit website (Crossfit Ranch) and saw their workout posted for the day:

5x3 tempo back squat @70% (135lbs)
(smooth descent, hold at bottom for 3 whole seconds then fire up)
Run 400m
3 rounds of the BB complex (BBC)-
5 Deadlifts 85#
5 Hang Power Cleans 85#
5 Push Jerks 85#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

After the warmup (about 10 minutes), I rested a couple of minutes and started the workover.  The back squats were difficult.  Especially because I had to hold the squat at the bottom for those three seconds . . . and then try to explode up?!!! Ugh!  My legs weren't necessarily gone,but they were pretty close to it when I got back from what I used to think was a relatively short 400 meter run!

The deadlifts felt good, the HPC's started out good and the PJ's were beginning to wear . . . in the first round.  The next two were a friggin' fight.  The run sucked so bad the neighbors (who are awesome cause they work on really cool jacked-up Jeeps) were looking concerned.

When I got back, I took a few seconds to attempt to catch my breath and started up the next two rounds of the BBC.  I've never really worked with the HPC before, just some practice with the Burgener Warm-up.  I can tell you, I will definitely be using the Burgener Warm-up every friggin' day!  My form was all over the place!  I had to mentally check myself way too often that the bar stayed in a vertical line over my feet when popping the bar up and that I bent my elbows to get it to my shoulders.  And my shoulders were burning when doing the push-jerk.  IT WAS ONLY 85 POUNDS!

And then to run again, except the neighbors were smirking this time . . . jerks.  I completed the last round at 14:33 mark.  I took a while to get my breath back, which I felt was TOTALLY unjustified!  I can run three stinkin' miles non-stop damn it! WTF!

And when I was running . . . Oh! I wasn't running.  I was clomping like the fat guy I am! I had to remember to keep my head up and lead with my chest . . . which I usually did in the last half of each 400m run.

I'm only looking forward to tonight's run because I don't have to think about that workover.  Shoulders are sore which only means it's gonna be bad tomorrow.  Can't wait.

GD

p.s.
ugh! run smiley :)

A bit of catch up . . .

Monday after work I went for my usual run at the Toro Estates trail.  Legs were feeling tight still and just couldn't get into it.  But on the plus side, my time improved from the Saturday run . . . so I guess that's a good thing . . . ?

And yesterday . . . well yesterday was weird.

I went to my cousins place to help with being soccer mom.  She needed help shuttling kids back home after their dance practice for the daughters sweet sixteen celebration.  When I got back home, I didn't want to wait for my brother so I started my crossfit workover.  I should tell you that he had said that he wanted to try it out.  I agreed to help him with this.

My brother is 22 years old.  You see him and you would agree that he's built like a brick shit-house. He's 5' 6" and weighs about 200 lbs.  Most of it muscle.  He's blocky.  He's recently started to develop a gut.  He goes to the gym and works with MASS!  I don't do mass like he does, but I know how to move it without hurting myself if I have to.

He said he wanted to try doing Fran.  Dumbass.  Let me reintroduce Fran:

Fran, as I've explained before is using a 95 lb bar for Thrusters and kipping pull-ups.  I can't kip or do a real pull-up yet.  For the pull-up, I use a horizontal row making sure I engages the lats.

Anyway . . . I had already completed my warmup had started my modified Fran when I heard my brother arrive.  Looked in the backyard and saw me dying and went to change into his workout gear.  I was finishing my last set of thrusters when he and his friend came out and observed my workover.

I could barely speak when I finished and after about ten minutes, I finally started them on the warmup.  Neither of them are AT ALL flexible.  I had them trying the pass-throughs and even at the widest point on the bar (five foot bar) they could just get it behind their back without complaint.

Once those were done, they went through the warmup ok. Three sets of ten each of pvc bar overhead squats, push-ups, sit-ups, pull-ups and good mornings. Oh, wait.  I had to teach them how to do a proper overhead squat.

When I showed them and asked them to do it, they kept coming up on the balls of their feet.  NO!  They found it difficult to stay on their heels when doing the squat.  I could already foresee a problem when it came time to do Fran.

They elected to do a straight chin-up instead of the row or the kip.  Because of the difficulty of them them learning to do a proper squat, they were working muscles that they weren't used to using so it took them some time to do it.  Isaiah, my brothers friend, I can understand why he had problems.  He doesn't work out and he's a mean ol' pot smoker.  But he's rail thin.  He's wiry! He's fairly strong and knows how to use his body.  He works at a home depot doing a lot of manual labor stuff, like moving A LOT of cement bags.  So he ain't exactly a wimp.

He was actually doing better with the squats than my brother.  He was going all the way down and staying on his heels.  Yeah, he would lift forward a bit, but for the most part he stayed where he was supposed to be at.

One thing I noticed is that my brother cheats.  When doing the chin-up, I kept having to tell him to get a FULL extension.  He wouldn't go all the way down.  The same thing with the squats.  He wouldn't or couldn't go all the way down.  I kept telling him, "Your ass has to break parallel!"

And when I think back, he's been doing that with a lot of his weight lifting.  When bench pressing, the bar doesn't go all the way to his chest.  In other words, he's working out for the shape of the muscle instead of the funtionality.  He looks big, but he walks around with bent arms.

If he keeps wanting to do this, I'm not sure how much he's going to like me.  I'm going to be on his ass to do everything properly.  I guess that'll help me out too.  You know what they say, Learn by Teaching.  This'll help me to keep these concepts fresh in my mind when I'm working out so I do them properly as well.

I think I'm running tonight after work.  Feeling good and looking forward to it.

GD

p.s.
my time on fran was a little over seven minutes.
theirs was around 20 minutes.

p.p.s.
i'm a badass

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

Saturday easy run . . .

I had originally planned to go for a run in the morning on Saturday.  But as things turned out, stuff came up and put a halt to that.  It's only a couple of more weeks for the daughters Sweet 16 bash and apparently we needed to still do some ironing out of some things.  And it had to be taken care of in the morning because the people we needed to meet had other plans for the day.

Well we got that taken care of.  But the daughter and her friend had a barbeque fundraiser they would have to attend a couple of hours later.  So I took them to breakfast. They're cheerleaders and it made sense to them somehow.

After dropping them off at their fundraiser, it was time for me to head to the restaurant. It was my brothers turn to be cook for the day so I knew we would be leaving early.  But it was my moms idea to close.  She figured it being Mothers Day the next day, no one would show up.  Well she called it right.  It was a slow day and we ended up closing shop at 3pm.

My brother is much fitter than I am.  But I'm much more flexible than he is. As an example, if you're familiar with pass-throughs (Click here for a YouTube link) I can get through that just fine.  I'm working on narrowing the grip.  I have five foot pole and at his widest grip, my brother can't even do ONE.  He has to let go of the pole.  That sort of convinced him to start working on his flexibility.

He's been working out with his Merrell Trail Gloves lately even after what happend last year. He attempted the Santa Cruz Half Marathon with them. I warned him he was nowhere NEAR ready for such a long distance in minimalist shoes.  He just finished under the wire, but only because of how fast he was for the first eight miles.  After that, he was in pain.

He calves were cramping up bad and just wanted to sit and keep his legs straight. Good thing we were in my car (2002 New Beetle).  Plenty of room in the front seat.

But he's kept at it all this time . . . at least with working out with them.  Very little running.

Which is why it surprised me that he wanted to run after our duties were completed at the restaurant.  I figured he could work with my current mileage and off we went.  This time he was a bit chafed.  He wore regular boxers and we had to cut the run to about two miles instead of the almost three.  I wasn't expecting to run anyway so a nice easy run was fine for me.

So he was a bit chafed.  He said he could also feel his calves working again and thought he'd be sore.  He will be, but it won't be as bad as last time.  I'll find out how he's doing later when I see him.

Tonight it'll probably be Crossfit. If not, then definitely a run.

GD

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

Crap run

Yesterday's run was crap.  My legs were tight from the previous evenings exertions. I should've warmed up proper before the run.  I've never needed to before cause I always started slow.  But I guess one gets used to getting properly warmed up that you kinda miss it.  Eh.

GD

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

Crossfit Home: Day something or other . . .

Every since I've started CF'ing at home (sounds dirrrty), I haven't been keeping track of what day into it I've been like I was when I was at Crossfit Ranch.  If I could justify the cost of going to CF Ranch, I'd keep going. But with me having the necessary gear at home and the monthly cost of going to CF Ranch, I had to rethink my priorities.

For one thing, doing a quick Google search on the web for Crossfit, you'll come up with a TON of different WOD's (Workout Of the Day) available to choose from. I just pick the ones where I have the equipment for.  Pretty much just body-weight, weight-lifting, and running WOD's for me.  I've been shopping around for a Concept 2 rower, but they're a pretty penny . . . used.

Another thing, I had to motivate myself to GO to the ass-end of town to go to an awesome gym.  On a good day, it took 20 minutes to get there from home.  I could make the same trip on a bike in about the same amount of time. But with the intensity of the workouts, I doubt I'd be able to make it back home in any reasonable amount of time . . . if at ALL!  I'd be calling for a ride or something.

Taking those things into consideration and the fact that I'm saving myself a good amount of money, allowing my masochistic tendicies to come to light in the comfort of my home was a better option.

I'm still saving up for some bumper plates because having those make total sense!  I would've dropped my plates yesterday if I could, but I didn't want to damage my gear or my concrete. They are SOOOO convenient.  Someday soon though, someday soon.

Yesterdays workover was the following:
10 minute AMRAP

5 Burpees
10 Thrusters
30 Double-unders . . .  err. Um. 60 jump-ropes.  I can't do a consistent double-under to save my ass!

I did the usual dynamic warm-up post in the previous few posts.  Got the core plenty warmed up and heart a-going.

I did four complete rounds and two thirds of the fifth round with my timer going off as I completed my tenth thruster.  I was drenched, my calves were sore and I REALLY had to concentrate on form for the last couple of sets thrusters.  I didn't need a tweaked back. I fucken HATE thrusters, and combine burpees and jump rope with that and I was queasy!  The contraction of the core, jumping up and down combined with exhaustion . . . a pretty potent spewifier make!  I fought hard not to hurl.

Tonight is relatively easy.  I'll be heading out for run at the Toro Estates.  I'd like to make it a 4 miler, but it's a bit warm and muggy.  I shouldn't need it, but I'm probably taking a bottle of water with me at least to splash my head with.  Looking forward to the run.

GD

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

This potato is back on the wagon

Yup.

I've begun the whole shebang again after about a month hiatus.  Except I'm tweaking it a bit.  I'll be doing Crossfit along with more running.  As far as the Crossfit aspect of it, I'll be doing it at home. Seeing as how ALL the workouts are online and that they are scalable, I should have no excuses.  I have most of the equipment I need for most of the workovers.

Just a quick rundown of what I've done . . . but before that, a bit of an anecdote:

Several years ago, I informed my cousin (Meno) of a job opening at the lab I work at.  It'd be labor intensive, but he was fine with that.  He worked at a Lowes about 45 minutes from home and he was looking for something closer.  He got the job and about 5 years later, he's now the rising star in the company.

He was a big boy when he was in high school and he busted his ass to really trim down.  So when he started at the lab, he had the whole athletic package pretty boy good looks.  I introduced him to one of my oldest friends and his family.  He hooked up with the oldest daughter.

He was 22 at the time, she was 36 . . . and had a daughter . . . and divorced from a gay ex (who's a mayor in his town) . . . I could keep going with the fodder for this relationship.

Needless to say, there was soooo much shit-talking from BOTH families of the relationship.  I supported them, but I didn't think it would last long (they're still together . . . kinda).

But that's neither here nor there.  Let's just say it worked for them.

She love baking. He has a sweet tooth the size of a Lincoln. A match made in heaven. 

Also his undoing as he now weighs as much as I do (236 lbs) and about my height (5' 7").

He recently went to a conference in Texas and some pictures were shown of the place he works at from when he first started.  He happened to be in some of those pictures.  The before-and-after were startling to some.  Some comments were made.

One of the VP's (pretty good friend, too) even made the comment of Meno now being the "grocers best friend".

I forwarded that comment to Meno.  He didn't know what that meant and I told him to go ask said VP.  The VP was in his office down the hall and away went my cousin.  The next thing I hear is the loud laughter of the VP, followed by my cousin saying "Fuck you, man! Fuck you!", as he walked away with a shit eating grin on his face.

Apparently what the VP had done was pat his belly while he was busting out laughing.

I had told Meno earlier that morning that I was going for a run after work and he declined to join me.  After that incident, he called me later in the afternoon to let me know he'd be joining me after all.

Now I don't usually like working out with him because he NEEDS motivation.  He can't push himself.  He's always been a jock and he likes having someone yell at him to push harder.  Also, it didn't help that my uncle (his dad) was a drill sergeant in the Army and ran his home the same way.  I love my uncle, but he's a scary mofo.

We went for a shortish run that evening (Thursday) at my favorite trail.  He did ok, better than I did actually.  Friday, we were supposed to do weights.  It was going to be a modified Crossfit workout of Fran.

Modified Fran
21 / 15 / 9: Alternating between Thrusters (65 lbs) and Horizontal Pull-ups for time.

I forgot to set the timer.  Not that I cared because I was dying after and I probably would've forgotten to stop the timer anyway.

He got out of work earlier and was waiting at my house talking to my brother and another friend of ours when I arrived.  I changed into my workout gear and let him know that I was going to start.

I set up the bar and the pull-up station and began warming up.

Dynamic Warmup
10 Overhead Pass-throughs
10 Side Pass-throughs (left and right)
3 Rounds of the following (first round slow, easy and relaxed)
6 Overhead PVC squat
6 Push-ups
6 Sit-ups
6 Horizontal Pull-Ups
6 Good Mornings
10 Second hold of the Samson Stretch (left and right leg)

When I was done, he still hadn't come out.  I'm not babysitting anyone.  I started getting worked over by Fran.  He finally came out when I completed the 15-set of Fran and just watch me die as I began completed getting worked over by the 9-set.  The last three thrusters were a hell of  fight to get over head. And I still had to do the pull-ups.

My forearms were engorged and I was beginning to feel my legs again when Meno asked what he needed to do.  I wanted to smack him.  When I finally got my breath back, I explained and wrote down the warmup and told him how to do it.

As I was explaining the pass-throughs, my brother and our friend came out.  They decided to participate as well.  Then it degenerated to horseplay and then the talk of food.

Meno did nothing and we went to Round Table for pizza and beer.

The WHOLE weekend was yardwork catch-up.  Boy did it need catching up.  But all the hard work paid off as now I can be proud of my yard (front and back).

Yesterday we took the same trail.  I kicked his ass this time.  But not anywhere near the time I used to have on this trail.  It took me about 33 minutes for this run.  My BEST time was around 26 minutes.  I've got some work to do.

Tonight it's going to be weights:

4 Rounds for time
400 meter run
15 Back Squats (65 lbs)

Can't wait!

GD

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

The best laid plans . . .

 . . . well, that's not me. But the point is the same.  I had a general idea of having started my own backyard Crossfit gym by now.  Unfortunately, life likes throwing challenges my way.

Because my brother-in-law killed my lawnmower by using 2-cycle mixed fuel, I went and bought a lawnmower I think he cannot break.

I least I don't think he can ruin this one.  You'd think him being a beaner, he'd know how to tell one type of lawnmower from another!  And it's not racist, dammit! I'm beanish, too!

It's 20" Scotts Classic Lawnmower.  I used to have one similar when I was a young'un.  I used to love that thing.  When my dad bought a powered mower, he thought it was the greatest thing ever.  No.  It fucked up my lawn.  It cut it, yeah.  But it did a horrible job.  The new ones now-a-days are awesome. But I figured if I was going to have to mow the damn lawn, I'm going to do it with some amount of pride.

My dad was pissed I wouldn't use it.  I told him I'd use it in the backyard.  The backyard was effin HUGE.  Most of it was mowed with the powered one.  The closest ten yards were trimmed with the push mower.  My dad was satisfied with that.

Anyway, because my yard looked like shit, I was gonna start working on it myself. I went to the Depot, bought the mower and immediately got a call from my mom.  She needed some stuff for the restaurant.  Crap.  I went to Smart and Final, got what she needed and headed off to the restaurant.

Halfway there, I received a call from the daughters mom (who is back in town and taking care of mommy business) asking if I can pick up my godson (he's 10). She's in a meeting arranging stuff for the daughter and her cheer career.  So sure. Why not?  I see where the day is going.  I picked him up, went to the restaurant dropped off my moms supplies and headed off to drop off my boy.

It was near dark by that time. Dammit! The days are supposed to be longer!

We waited for the daughter and her mom. We were hungry. We went to Subway. I got the Turkey/Avocado on 9-Grain, he got the BMT in a flatbread.  We went back home, ate our sammiches and waited some more . . . while kicking his ass in Halo.  He wanted to play Call of Duty, but I suck. He doesn't.  I play to my strengths.  But I must say, he's getting better. I only beat him seven out of the 10 games we played.

She finally got home, we shared a glass of wine and I split.  I got home and finally began putting the mower together.  It was twenty minute job that should have been a five minute job had I actually decided to read the stinkin' instructions.  You know how it is. Ahh, ignorance is bliss.

My brother got home with his girlfriend (hot by the way, he knows I'm committing a sin), fresh from the gym.  I asked them if they want to participate in my Crossfit workout the next day.  I let them know what we'd be doing (modified Fran: 21/15/9 of thrusters and pull-ups).  They are eager.

Dumbasses.

Then I got a call from the daughters mom.  She forgot to tell me that my godson has footballl sign-ups tomorrow.  I should be home by 7pm at the latest.  Plenty of time for a warm-up and that bitch Fran.

GD

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

Crossfit update: 04/04/2012

Just a heads up for anyone who cares:

I've been on a Crossfit hiatus because of scheduling conflicts.  If you go back and check my previous posts, I only went to the gym about six times in one month.  Obligations come and go, and one of those obligations will soon let up and my schedule should open for me.

But . . .

Instead of taking the class, I'll be doing Crossfit at home.  I've already sold a bunch of my plates and raised half of the money I needed to replace them with bumper plates.  I didn't think I'd need to, but after trying some of the workouts with steel plates . . . well I didn't want to damage my bar or ding up my floor.

Speaking of which, I found a local feed store that has the horse stall mats for about $40.  They're 3x6's and nice and solid.  They'll make great flooring for my home gym.  I've got a full size adjustable power rack with a pull-up bar (not that I can do a stinkin pull-up), a couple of olympic bars, a couple of benches (though I don't like benching) . . . I think I've got a decent setup.

All I need now is a jump box (or plyometric box) which I'll build.  There are plenty of plans out there for them and I'm going to make one of those rectangular, multi-sided jump boxes (30"x24"x20").  If I need to go bigger, I'll begin stacking plates like at the gym.  There was this one dude there that was going from a standing jump, over four stinkin' feet!  It was awesome.

I also need to start finding landmarks on my street for distance when the WOD involves some sort of run. I've got access to one of them wheel measuring things so I can find the distances.

I do plan on visiting CF Ranch and see if I can set up a per visit plan with them, just so I can make sure my form isn't jacked up.  Last thing I want to do is get hurt while working out.  Hopefully my brother and I can spot each other.

You should begin seeing more of my love/hate of Crossfit here soon after April 15th.  I'm going to miss taking care of "The Daugher", but she won't be too far away.

GD

p.s.
i will also begin running more.  i know it's not needed with cf, but i miss running. it's therapeutic. a great way to just run problems away.

p.p.s
not gonna check, too lazy. run smiley :)

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 :)

Crossfit Ranch: Day 4

This is a crosspost from my FB account.  I really don't feel like attempting to retype everything again right now.  I'll be posting afterthoughts tomorrow.  Hopefully I'll be able to move my stinkin arms.


Ugh! Today's warmup was the regular stretches. But tonight there was a twist. Foam roller for 10 minutes: legs, back chest. More work on kipping (gonna take a while before I get up there) and began learning the wall-assist handstand.


The workover tonight was another hell of a bitch! It was similar to last Wednesday tonight it was thrusters and ring pushups. You do ring pushups using the gymnast rings set low to allow a pushup. You gotta keep your arms in tight, so you can comfortably complete a pushup. I was allowed to scale my pushup by being at a 45 degree angle for the pushup. I have no upper body strength. Noodle arms.


Workover:
Goal is to complete a total of 100 ring pushups at quickly as possible.
But every minute on the minute, complete 3 thrusters then onto attempting to finish your 100 pushups.


It took me 11 minutes 51 seconds. It took me 30 minutes to recover. I couldn't lift my arms well. I had to use both hands on the wheel to steer.


GD

p.s.
unbelievably wrecked. run smiley :)

I flaked today . . .

Something came up today and I didn't have a chance to make it to the gym in time.  As a matter of fact, I just got home.  I'm going to have to find a way to make it to the gym tomorrow.  I may have to take an extended lunch because I won't be able to make it in the evening.

Gotta blame the daughter.  I won't go into details, but it's her fault dammit!

GD

Crossfit Ranch: Day 3 Afterthoughts

After Wednesdays workover, I was pretty sore the next day and got worse Friday.  By Friday evening, after the warmup, the soreness was nonexistent. I've already described what we did that night. What I didn't tell you was what I was feeling before the workover.

When I got there I got my pvc pipe and started stretching out.  Pops was there with me.  When I came time to do the actual warmup, Pops helped me out and described all the exercises we were to do.  We went through one round before the elite Crossfitters began the workover.

We had an opportunity to see what we were going to put ourselves through.

I hadn't done burpees or anything similar to it since high school. Again, a reminder, I graduated back in 1992.

There was a lot of people in the gym that night, more than I'd seen ever.  Apparently there's another gym in town that is working on getting their Crossfit certification and the coaches and members of that gym were over to compete.  There's a qualifying series going on right now for this years Crossfit Games.  Tonights workover was part of the qualifier.  Next week will be another.

I knew our coaches did the workovers, but I rarely saw them really worked over. They usually do their routines earlier in the day.  Every once in a while Tommy (one of our coaches) will be finishing his workover when we show up and we see him pretty beat.

Today we got to watch ALL our coaches bust ass like mad men. They did their seven minutes of burpees.  As the clock was counting down, the whole gym started getting louder. Pushing everyone to keep going, no stopping allowed. Once in a while you'd hear "NO REP". Two extremely frustrating words you don't want to hear when you can barely concentrate.

There were about 6 Crossfitters that did the workover before us.  Most were on the floor when that clock finally hit seven minutes, too exhausted to even speak.

I started getting nervous about this workover after the first minute.  By the time they were done, I was shitting bricks. I was psyching myself out, thinking "THERE IS NO FUCKING WAY I CAN DO THIS!!!!!!!!!!!!"

But Pops, ever the mentor, talked me back down to earth.  He reminded me that we had already done this, on Wednesday.

A quick reminder:

Every minutes on the minute

3 squat cleans

As many burpees as you can for a total of 50

I had to take that advice to heart and tell myself that I COULD do this.

I was still nervous, but now it was a weird anticipation. I didn't want to do it, but I was curious to find out how many I could pump out.

Jeremy was a coach from the other gym I spoke about earlier. He got us ready for the workover.  He had us begin the warmup all over again.  So I ended up doing 3 rounds of the warmup instead of the two.  Jeremy was a GREAT coach! He's very open and friendly and explains and demonstrates everything.

Anyone looking for a first trainer, Jeremy's your guy. Like Pops, he helped aleve our fears about what we'd just seen.  He explained what we had to do with burpees.  All we had to do was do the work right.

I completed 63 total burpees.

I'm am frickin sore.

I don't want to move my arms above my head.

I don't want to move my arms.

I wish I could do everything with just from my forearms to my hands.

But I've got things to do today and there will be pain involved.

As a cousin always reminds me, no I won't die.

GD

p.s.

to in pain to check grammar and spelling.  run smiley.

Crossfit Ranch: Day 3

Todays workover was . . . well let me start with the warmup.

Today the warmup involved starting out with arm rolls.  One minute forward, alternating small to medium  circles.  Then another minute backward, again alternating small to medium circles.

Then we had 2 rounds of the following (Youtube links to all exercises:
Bear crawl across the gym (about 30 feet)
7 hand release pushups (drop to the floor, lift up hands)
Bear crawl back across the gym
10 mountain climbers

As usual, the warmup really gets you warmed up.

As usual, the workover was a near blackout event.  It was one simple exercise. Completing certified burpees. The coaches had us stand up straight and raise our arms as high as possible.  From there, they measured 5 inches to a ring. To make a burpee, we would start at a standing position.  When time starts we were to drop to the ground and thighs, hips and chest were to touch the ground. Come back up and jump up to have BOTH hands touch the ring . . . and repeat . . .

. . . for SEVEN FUCKEN MINUTES!!!!!!!!!!!!!!!!!!

I had longtime Crossfitter next to me.  He completed 90 burpees.  He looked like a weightlifter.  He sure as fuck didn't move like one.  He moved like a normal person, not like a stereotypical side of beef moving all robotic-like.

I myself completed 63 burpees.  I nearly died.  It was another near blackout event. I never thought something so simple could really beat the crap outta you.  Jeesh!

GD

p.s.
again, too wrecked to check. run smiley :)

Crossfit Ranch: Day 2

Boooooy! Was today another eye opener!

Tonight our warmup included the usual pvc pipe arm shoulder stretches, and some type of hip/leg stretch called the Perfect Stretch.  That one felt GOOD.  Hip flexor and hamstring is what I think is what I heard it stretches.

Perfect Stretch
You drop a knee and put one foot as far forward as you can. Make that shin perpendicular to the floor.  Then drop your elbow until you can touch your ankle and hold it a minute. Switch legs. This Youtube link actually has what I think is a better example of stretch. I think he calls it the Worlds Greatest Stretch.

The next thing we did was begin learning how to do a Kipping Pullup.  That was pretty fun at first, until you realize the bar will develop pretty big calluses on your hands eventually.

Kipping Pullup
Hang on the bar and begin swinging your hips back and forth. You want to gain enough momentum to begin actually clearing your hands from the bar at the top of the swing.  When it comes time to actually COMPLETE a kip, you'll be pushing away from the bar at the bottom and pulling yourself over the bar at the top.  I don't know if this makes any sense with words, follow the link to Youtube.

Next was making sure we had learned how to squat-clean. I had trouble with this one at first, it's not really a complicated maneuver but I haven't done any weight lifting since high school dammit!  But it's weird how the body remembers how to do something even after SO LONG (20 years for me).

Now for the workover of the day! AAAAARRRRRRGGGGH!!!!!!!!!!!!!!!!!!!

I NEVER thought I would make that sound when working out.  At least at my age.  Now I understand why you kinda have to scrunt (scream/grunt).  It does sound dirty when I say it out loud.

Anyway, the workover:
Every minute on the minute
  3 squat cleans
  Countdown to 50 burpees

Here's what it involved for me.  I made the mistake of pausing and dropping the bar after every squat clean.
STUPID! STUPID! STUPID!
At the start of EVERY minute we were supposed to complete 3 squat cleans before starting our burpees. Once the squat cleans were done, do as many burpees AND KEEP COUNT OF YOUR FUKEN BURPEES!!!!!!!  I wish I could emphasize how important that last part was, because trust me when I say the coaches are sadist mofo's!
There's a reason why they tell you to grab a piece of chalk before doing something like this.

YOU.
WILL.
FORGET.

I forgot. The coaches took advantage of that.  At one point, I actually rested a full minute because I couldn't push any more.  Then I got back on that damn bar and did the squat cleans and did a bunch of burpees.  They let me do that for 12 minutes.  I was in blackout zone by that point.  I wasn't really paying attention to what was going on, but last person had finished 4 minutes before I did.  One of the coaches was going around asking for times from everyone. When he finally got to me, the other coaches joined him and asked for my time.  I was still doing squat cleans and was just about to start my burpees. I told him I didn't know. They acted all astonished and told me I had been done for a while now . . . all while they were all smirking at me.

While I was still trying to catch my breath and not pass out, one of the coaches came up to me and told me that was a bit of punishment for not keeping track of my progress.  I couldn't help laughing at that. I actually appreciated them doing that.  I don't know why. Weird.

I'm grabbing chalk every TIME I walk into that gym from now on.

GD

p.s.
really fricking wrecked to check grammar. run smiley :)

p.p.s
i'll be heading out to the beach tomorrow.  my bud'll be surfing, i'll be running.

Crossfit Ranch: Day One Afterthoughts

Do you remember me mentioning the old guy the gym calls Pops?  Well last night he worked out with Anant (sp) and myself.  Anant is fairly new to this as well.  He's been here it seems a month or two.  Pops started 5 months ago.  Anant had a hard time with the workover. after the warmup. 

Just a quick refresher on what we needed to do last night:  21 Deadlifts, 300 meter run AMRAP 20 (As Many Rounds As Possible for 20 minutes)
Anant was working with 75 lbs for the deadlift.  He completed 3 rounds.
I was working with 135 lbs for the deadlift. I completed 4 rounds and finished all the deadlifts on Time.
Pops was working with 145 lbs for the deadlift. he completed 5 rounds.

Pops is a BADASS!  He's gotta be at least 55, maybe 60.  He was the Terminator out there!  He didn't stop at all! Deadlifts completed, BOOM! Run Completed, BOOM! Round after round.  If I fought through the near blackouts, I could've kept up with him, but I gotta work on my stamina.  The mass wasn't too much a problem . . . at first.

Starting out each round of deadlifts was easy enough. It's finishing the deadlifts where your heart is pumping real hard and you're causing pressure to your system by tighting most of your major muscles that you begin really feeling it.  On my last round of deadlifts, my vision was beginning to fade on the last five.  By the time the coach was calling out the seconds left to the workover, I was really starting to black out.  I dropped the barbell right when coach called time, and everything did go black for a second (I think it was a second).  I found the nearest power rack somehow and leaned against it while everything came back.

I think I was a bit sloppy on the last few deadlifts.  My back does ache a bit, but not from strain.  More like soreness.  Maybe it's just the way it's supposed to feel, I was doing deadlifts after all.  Pops was breathing hard, but he recovered a lot quicker than Anant and I.  I can't wait to get to his level, hopefully I can surpass it.

I'm still debating either going running or Crossfit.  I've got to do one or the other and right now, I think I'm still in favor of Crossfit.

GD

p.s.
not as wrecked but tired and too lazy to check grammar, run smiley :)

Crossfit Ranch: Day One

Today was my first "real" Crossfit class. Not much different from what we were doing before. We again allowed ourselves to get beat to shit!

I got there and began my stretches. It's a set of exercises using pvc pipe we were recommended that we do before the actual workover. After that, it was the warmup of the day. Today it involved a rower and air squats. In this case 10/20/30. We started with 100 meters of rowing, 10 air squats, then 200 meters, 20 air squats and finish with 300 meters and 30 air squats. Then we were asked to do 15 deadlifts and 15 jumpboxes.  I was actually able to use a real jumpbox this time. Anyway, I thought that was the workover.

NOPE.

The workover was deadlifts first and then running. Simple, right? Nope. It was 21 deadlifts, 300 meter run. As many rounds as possible for 20 minutes. OH MY GOOOOOOOOOOOOOO . . .

I completed 4 and a half rounds. I finished the last set of deadlifts just as he called time! When I dropped the barbell, I thought I was gonna black out! I had to find something to hold onto while I recovered.

I was pretty wrecked tonight, but my legs weren't in pain like they were last week. Just completely exhausted and workedover. I will be going for a run tomorrow. If not, I'll be hitting up Crossfit again tonight. I'm thinking that'll be more likely.

GD

p.s.
too wrecked to check, run smiley :)

p.p.s
i had to add one more item above in the warmup part.  i completely forgot about it last night because of how tired I was.

Fundamentals III: Day after feelings

Last night was the last of the Fundamentals class for the Crossfit class.  So, now it's up to me if I want to join up . . .

This last class was a lot more relaxed compare to that first two.  The first two involved pushing you way past your comfort zone and proper technique.  This last class involved safety and technique.  Primarily because we'd be dealing with MASS.  Namely barbells and barbells with different sized weighted plates.  The coach really wanted to emphasize technique.  Nobody wants to get injured and by knowing how to lift that kind of mass, you'll "enjoy" a better workout.

Oh, and do you remember the girl that was taking the first class with me on Monday.  Well, I've gotta apologize to her.  She didn't flake.  She went in the next night to take the second class because she had school Wednesday night.  How do I know that?  She took the third class with me last night.  She too was suffering burnt legs.  But we were both busting ass with the mass!

Anyway . . .

So what did we focus on.  Well, we started with Dead-lifts. A fairly simple exercise that I liked.  It really felt good in the glutes, stretched them out.  Then we did the Front-Barbell-Squat.  That one hurt.  I had a 45 lb bar and having to squat with burnt legs, not fun.  It hurt, but I was able to do it.  Then the coach had us do it with more mass.  I had to add another 30 lbs to the bar, oof.  But again, I did several.  Next was the Overhead-Squat.  This was pretty difficult.  The coach had me start with the 45 lb bar to finesse technique, then moved me over to the 75 lbs.  This one was hard. But not as hard as the next one.

The Clean And Jerk (and some variation of it).
The Clean and jerk was difficult.  But then he put some variation to it I can't recall the name of.  It involved starting with the clean and jerk, and then shouldering the bar going to a full squat and powering back up to an Overhead-Press.  FUCK!  That was fucking excruciating (I apologize for any sensibilities I may have offended with the previous statement, but FUCK!)

Once passed the clean and jerk, I let doubt cloud my confidence because how much it hurt to go that deep with the squat.  But then dropping to the full squat after the clean and jerk and powering through the pain to the Overhead-Press was the real painful part.  I think I only accomplished that last one because the pain made me push through to the Overhead-Press.

I don't know why, but I'm really looking forward to next week.  I must have a some masochistic streak in me or something.

I'm going for a run tomorrow morning, hopefully I can work out the soreness with it.  I'm really looking forward to stretching out my legs after almost two weeks of no running.

And I can't wait for Monday.  The Crossfit experience will be an adventure!

GD

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