Tracy Reifkind Kettlebell Workout Two

So, a week has gone by without a formal workout until today. But once again, I took my son to his lacrosse practice at Pittman Park and decided to get in my training while most parents sat and watched. There were a handful of adults running and walking but no one was doing an intense workout like mine.

Warm Up

Walk 15:00, 0.54 miles for an average of 2.2 mph.

Circuit 3 circuits 5 reps each 13 minutes

• Prying Goblet Squat w/ 15# kettlebell
• Lying Hip Extension
• Halo (each direction) w/ 15# kettlebell
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 5x10x35# Two Handed
• Kettlebell Swings 5x11,12,13,14,15x35# Two Handed
• Kettlebell Swings 5x15x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

My warm up walk was pretty slow. It was super humid and hot as blazes, well for early May anyway. The last 3 or 4 minutes were basically farmer's carries of my kettlebells from my truck to the grass spot I had chosen for my training. Then on too my normal warmup circuit. I was pretty stiff to start with, but by the time I had finished the three rounds I was nice and loose and even warmer. The prying goblet squats felt especially good.

By the time I got to the main practice some clouds had rolled in and the temperature dropped a few degrees. It felt much cooler. I decided to do Tracy Reifkind's full workout #2 for my kettlebell swings. The first five sets were easy as expected, really more warming up. Second 5 sets I laddered up, adding one rep per set finishing the series at 15 reps. Felt good, not too winded but breathing hard.

As I started the third series of 5 sets I told heard Tracy in my head saying, "Just because you've reached your top reps you don't have to stay there." OK I said to myself, start with 15 reps and if you can't hack it drop down to 12 or 10 for the second set. But once I started my determination kicked in. I decided to get 15 reps for all 5 sets. I heard one of the Crossfit Games athletes I like, though I can't remember who said it, you have to decide to stay in that pain zone, you have to come to love living in that pain zone.

Once I finished I was gassed. I just collapsed on my yoga matt gasping for breath. After a couple of minutes my breathing was back to near normal and my heart rate had dropped so it was on to the Turkish get ups. These were pretty routine. Felt smooth and strong. My hips felt nice and open. I could feel my core working hard, too. All in all a great workout.

And the really cool thing? I did this routine at about the 9 hour mark of a 24 hour fast as per Eat Stop Eat. Our bodies are evolved to go long periods of time without food, while hunting and doing other work. Twenty-four hours should be child's play.

Getting A Little Better

At least I wasn't sore after my last workout. But it was still hard. Did better today. Kept moving, not as much pausing. My max heart rate is 175. My pulse after the workout was 132, which is about 75% of the max. That's a good training rate.

2 Rounds:

1) Bodyweight Squat - 45 seconds, rest 15 seconds
2) Close-Grip Pushups or Kneeling Pushups - 30 seconds, no rest
3) Mountain Climbers - 30 seconds, no rest
4) Jumping Jacks - 45 seconds, rest 15 seconds
5) Total Body Extension - 20 seconds, rest 20 seconds, 20 more seconds

If I can get a workout in on Thursday and Saturday maybe I'll get my ass back in my Crossfit box, Distinct Crossfit next week.

Row Burpees Jumprope How Hard Can It Be

Barely made it to the box in time to change. No time for extra warm up before the start up.

Reps
Courtesy of the 5:30am-ers

Startup
AMRAP 6
5 situps
20m run

WOD
'The Ghost'
6 rds
1:00 row for cals
1:00 burpees
1:00 dubs
1:00 meditate (rest)

Finisher
Stretch & roll

So the start up was As Many Rounds As Possible in 6 minutes of 5 situps and 20M runs. I didn't keep track of my rounds. The last two rounds I know my abs were cramping up something fierce.

The WOD was "The Ghost". It looks easy but it was HARD. You're trying to get as many reps as possible of each exercise in a minute. What made it even worse is my woeful competency with the jump rope. I've just got to work on my jump rope skills outside of the gym. I only got 154 reps total. I should have take a picture of my tally that I wrote on the floor w/ chalk so I would know reps of each exercise. I finished up with my normal Prasara Yoga cool down since no specific stretches were prescribed.

I'm crazy sore from all of the push ups and pull ups yesterday. You've got no idea until you do that many reps of push ups and pull ups how much those moves involve your abs. So my entire upper body and core are just fried. I wanted to do the squats I missed Monday but Coach Derrick says tomorrow will be a tough leg day so I let it slide.

Push and Pull

No Intu-Flow just a little extra shoulder mobility with PVC pipe and lacrosse ball before the start up.

Start up
4 rounds
5 Inch Worms
Row or Air Dyne 10 calories

Strength
Strict press
Week 3
Pull your chart(see coach for loads)

Metcon
15-12-9 (7 min time cap)
Pull up
Push up

Rest 2 mins

12-9-6 (7 min time cap)
Chest to bar pull up
Hand release push up

Rest 2 mins

9-6-3 (7 min time cap)
Bar muscle up
Handstand push up

Or choose to do the following as a mod

18-12-6 (7 min time cap)
Box dips
Decline push up

Finisher
2 min plank hold
Stretch

It is pretty amazing that I'm still strong even though I haven't worked out with heavy weights until just a month ago. My sets on the strict press today were 5@120#, 3@135# and then 7@150#. A younger guy I was lifting with who has been training for months only got 6@155#.

Then the metcons. I did jumping pullups. I should probably start using the band next time we do pull ups. I finished both of the first two metcons in under 4 minutes. I don't recall the exact times, I'll have to look at the board in the box when I go back tomorrow. The push ups in the first metcon were crazy hard! For some reason the hand release push ups in the second metcon were easier.

I can't do muscle ups yet so I did the box dip/decline push up version of the third metcon. My arms were wasted. I did the box dips unbroken but I could only do 9-6-3 of the decline push ups. I couldn't hold the plank for two minutes straight but I got a total of about 2:30.

Filthy Fifty

Once again I barely got to the box in time to change let alone do my extra intu-flow warm up. I almost skipped today's workout. I knew it was going to be hard but I told myself I wouldn't skip WODs that hit my weaknesses. The really weak parts for me would be the burpees and double-unders at the end. Yesterday we did a total of 24 burpees in 3 rounds of 8 during the warmup and that was hard enough. I also talked to my daughter Gabrielle and she encouraged me not to skip. Also, I was supposed to be working out with Tyrone at the 1715 class but he didn't SHOW UP!

Start Up
2rds
50 Jax
10 Plyo
10 Pass Through
10 Halo ea. side

WOD
'Filthy Fifty'
50 Box Jumps 24/20
50 Jumping Pull-ups
50 Kettlebell Swings 35/20
50 Walking Lunges
50 Knee to Elbow
50 Push Press 45/35
50 Back Extension
50 Wall-balls 20/14
50 Burpees
50 Double-unders

Finisher
Stretch

The warm up warm up definitely got a light sweat going. Only problem was I could feel some little twinges in my left knee during the jumping jacks (jax) which is odd as it hasn't been bothering me. Anyway, I made it through the warm up.

I decided step-ups to the 20" box would be a better option for me today after trying a couple of jumps as we were setting up for the Filthy Fifty. I checked with Coach Ryan and he said that would be an acceptable scale. I got through the jumping pull-ups and kettlebell swings using the Rx 35# bell in sets of 10. Walking lunges were kinda hard. By this time I was breathing like an old steam locomotive. Plus my left knee still wasn't happy and my hip flexors have been tight for a week.

I couldn't quite do Knee to Elbow and had to do hanging knee ups bringing my knees above the waist. I did sets of ten to 40 when my abs started cramping up. I finished it with 3-3-4 to get to 50 reps. I was able to crank through the push press in sets of 10 reps. Back extensions sucked. I was trying to be careful of my "delicate" back. I haven't done these in ages. I was surprised by how much my hamstrings were involved. Perhaps I didn't have the machine adjusted properly. I didn't stick to a sane rep scheme, I just made it through anyway I could. By this time I was pouring sweat.

Wall balls I did in sets of 5. I really had to focus on squatting low which of course makes my left hip hurt. And finally the burpees. I was so tired and my shoulders were so beat down that I could only do 2 or 3 reps at a time. This really, really sucked but somehow I did 50 reps. I asked Coach Ryan if there was a time cap in the middle of them but he said just keep going. Finish it up. I was hoping he would cut me off before the jump rope.

I can't do single unders consistently let alone double unders. I kept trying and was occasionally able to string together 2 or 3 single unders in a row. I stopped at 50 but I had so many missed attempts that it was probably close to the called for 100 single-unders for those who can't do double-unders. I finished in a woeful 46:38. After a few minutes to recover, I did my Prasara Yoga cool down as the finisher called for stretching.

A WOD in My Wheelhouse

I was happy to see today's WOD when I looked at the Distinct Crossfit website this morning. It was centered around front squats and deadlifts! I prefer back squats, but any squat and deadlifts cater to my strengths. Plus the rep range was good for me. I didn't get to the box in time for my intu-flow but I did do a little extra hip and shoulder mobility prior to the startup.

Start up
On The Minute (OTM) for 6 Minutes
Even 2 Suicides
Odd 8 Burpees

Strength
OTM for 5 minutes
4 front squat 70% of 1rm

Metcon
9-7-5
Deadlift 245/155
Handstand push up
(Mod box, bar on rig or 2 abmat max)

at the 9:00 min mark

9-7-5
Front Squat 135/95
Toe to bar

Record time for each metcon

Finisher
Walking heel grab
Walking knee grab
Chest opener

The burpees in the start up were killers. I don't think I've ever done as many burpees as I've done in the last month. I think I'm getting a little better at them. I did the strength portion front squats with 145#. Four squats every minute for 5 minutes doesn't seem hard but it really is even with a comparatively light weight.

I did the first section of the Metcon with 185# for the deadlift. I was being overly conservative, 205# would have been better. I may even have been able to do it with the Rx 245#. I've never done Hand Stand Push Ups (HSPU) so I did push ups in a pike position with my feet on a 24 inch box. I finished 3:02.

I started the second metcon at the Rx weight of 135# but I struggled so I dropped down to 95# for the 2nd & 3rd rounds. I probably could have done 115# for all three rounds. Still can't do toes to bar so I did hanging knee-ups instead. Changing weight and fatigue caused my time for this section to go up to 4:22.

No yoga today. I just did the listed finisher.

A WOD Full of SUCK

That's how one of the other members of Distinct Crossfit described yesterday's workout, "A WOD Full of SUCK!" I got to the box late. I went home first to make sure my son had gotten home okay from his first day on his new job! Congrats Isaiah!

Anyway, people hard already begun the warm up when I got there so I only got in two rounds of it.

Start up
3rds
20 jax
10 PVC jerk
10 jump pull ups

Strength
Strict Press
Week 2
Pull chart for loads

Oly skill
5 pressing snatch balance after every round of strict press
45/35 or lighter

Metcon
800m run
then
21-15-9
S2OH 105/75
Pull ups

Finisher
Lacrosse ball shoulders/back
Lacrosse glute
1 min banded IT stretch per
1 min band hammy per side

There were a lot of people at the 1815 class yesterday. I ended up working in on the strict press with two younger guys who are not as strong as I am. This also threw me a bit behind the class because I had to increase the weights they were using after each of their sets. My strict press was 3@110#, 3@125# and 5@140#. Coach Derrick said he thought I had three more reps in me for that max set. I could feel my low back protesting a bit which is why I stopped. I need to get a weightlifting belt that fits my currently and temporarily big gut.

The snatch balance was quite hard, first off my shoulders were tired and my heels were coming off the floor and pitching me forward. I think it was due to lack of mobility in my hips and ankles. Got to to work on those areas.

The metcon was a KILLER! Running outdoors on pavement, in the heat and humidity, going up and down even slight hills is a lot different that running indoors on a treadmill with no change of incline set up. Sunday I was able to run 1600M w/o stopping or walking at all on the treadmill. Yesterday I had to walk a two or three times to complete the 800M. Once again I was the last one back from the run by a long stretch. Oh and those young guys that I'm stronger than? They are way, way better at running, metcons and bodyweight movements than I am.

Then we were on to 3 round of Shoulder Two Over Head supersetted with Pull Ups. First round reps were 21 of each movement, 2nd round 15 reps each, 3rd round 9 reps. Remembering how a workout partner, Tyrone aka Tynado had me scale down the weight on power cleans the day before, I scaled the S2OH weight down to 95#. I can't yet do good pull ups so I did jumping pullups. I had to break the 21 and 15 rep rounds down into smaller chunks.

I'm so used to doing strict movements that I did my first round of S2OH strictly before I noticed that everyone else was doing a "push press", dipping a bit at the knees and using their legs to help get the weight up. Believe you me, I did push presses the 2nd and 3rd rounds.  I almost went unbroken on the round of 9, I had to wipe my sweaty hands after 3 reps of pull ups but I got the final 6 unbroken and I did the 9 S2OH unbroken with Coach Derrick urging me on.

I finished in 15:25. It really was a KILLER! There was one guy, older than most but I don't think he's older than me, still doing banded pull ups when I finished. Banded pull ups are harder than jumping pull ups, so I had an advantage. Plus I'm pretty sure he used the Rx weight for the S2OH.

 I didn't do the prescribed finisher. I did use a foam roller on my back and hip flexors. I also did my Prasara Yoga cool down routine. This was my fourth day in a row working out. I was feeling really beat down. I took a "Contrast Shower", which I read about on Confessions of a Crossfit Coach, in order to help speed my recovery when I got home. I also iced my back and right shoulder. By the time I had finished dinner my left hip socket was hurting so bad I could barely walk.

My doctor says the cartilage is just all rough and worn in there and there is nothing to be done about it. I'm not yet a candidate for hip replacement and hope I'll never be. The more weight I lose the less it should bother me and the only way to lose the weight is to move more and eat better and moving more just makes it hurt. So I've just got to suck it up and keep moving. However, I will be taking today off to give these aching joints a chance to settle down.

Leg Day

How many squats can you do? There were about 200 squats hidden in todays WOD. See if you can find the hidden squats. Oh, I did get to the box and changed in time to do most of my Intu-flow warm up prior to the official start up.

3rds
5 med ball cleans
5 box jumps
10 jing jangs

Strength
Back Squat
Week 2
Refer to your chart

Metcon
5 rounds of:
20 squats
10 burpees
5  powerclean 155/95

Finisher
100 knee tap crunch
Stretch

The back squat strength work was 3x3x200#,230#,260#. The last set was supposed to be max reps but my back kinda cracked in a weird way so I stopped. My legs probably were up for several more reps but I decided to play it safe.

I had loaded up my bar with 135# for the Metcon and was contemplating doing the Rx 155# but Ty suggested I use 115#. Great suggestion, that was plenty heavy enough as I haven't been doing power cleans. I never would have made it through with the heavier weight.

I made it through the 100 knee tap crunches in sets of 10 with just a pause to catch my breath a little. No extended breaks. No major cramping of the abs this time. I didn't really stretch out. I just wanted to get home to a shower, food and ICE for my back. Oh, I also spent a little time on my inversion table, too.

Distinct Tri Two Days Late

The WOD at Distinct Crossfit on Friday was

Run 1600M
Bike 3200M
Row 800M

I missed it because I didn't leave work soon enough and I needed to take my sons to TKD. I kinda' had it in my mind to make it up yesterday but I did the Aces Wild WOD as prescribed instead. So, I went out to the Furman PAC and did the best analog of the workout I could.

At Distinct we run outside on the road. Today I ran on a treadmill. Also, at the box we use Airdyne bikes whereas at Furman I used a recumbent style bike without the arm action. I did have access to a Concept 2 rower so that was the same.

1600M in 15:23
3200M in 8:56
814M in 4:22

Total Time 28:41

I took 12 seconds off my mile time! I wonder how much of that is due to not having to do any hills? I did run the entire 1600M which is a vast improvement. Almost all running I've been doing has been running interspersed with short walks.

A Crossfit Card Game

Hooray! I went to Distinct Crossfit on a Saturday morning! Last weekend I was in Lexington, KY for a wedding. The previous weekend was the Greenville Games. I'm not sure why I didn't go on Saturday 19 July 2014. I started this Crossfit journey on 18 July 2014. Oh well.

After a start up of halos, pass throughs and good mornings with PVC pipe, we played a Crossfit Card Game.

So, the way it worked was as follows. For a total of thirty minutes every time someone drew a spade we had to do burpees equaling the number on the card. Drawing clubs meant wall balls, diamonds meant pull ups and hearts meant Ground To Over Head with a barbell plate. My weight for the latter was 45 pounds. I did the low reps pullups w/ a band and did jumping pullups for the high reps. If we drew a face card that meant doing 11 reps. Aces meant a 400M run, however Coach Lindsay suggested I do 200M.

So, we did a total of 45 burpees, 47 wall balls, 38 pull ups and 46 GTOH. Alyssa and I did an extra 11 GTOH as I drew the king of diamonds just before the 30 minute time cap came up. We ran three times, so I got 600M of running. Any time we drew a joker Coach Lindsay had to do what we wanted. And we drew both. Alyssa had Lindsay do 11 unbroken pull ups. I had her do 11 burpees. After sitting around a while I finished up with Prasara Yoga for about 16 minutes.

WOD Hit My Every Weakness

Didn't get to Distinct Crossfit in time to do my Intu-Flow warm up. Actually I did but I stood around talking instead of doing extra warm up.

So after taking five days off (three to go to Lexington, KY for my brother's wedding, and two because I was so freaking tired from the trip and disorganized) I hit the gym and of course it's a running and core-centric day. ARG!

Start up
1 min per station
Airdyne
Row
Rope slam
Jing jang
Mountain climbers

W.O.D
800m run
80 bicycle crunches
400m farmers carry 60/40 DB/KB
40 reverse burpees
200m run
20 ghdsu

Goat work
10 mins
Rope climb work
Work on wrapping and getting up the rope

Finisher
Stretch and roll

This was hard as shit. My core and running are two of weakest areas for now. It will get better. I had never done reverse burpees before, they ain't no joke. I haven't climbed a rope since junior high school. I ran my 800M in 6:46, which is super SLOW, and finished the WOD in 28:20. Slowest in the box. Damn, I'm too competitive to keep being so slow.

I tell you one thing, it's a whole lot better to get in shape and stay in shape than to let everything go and try to get in shape again. I did do my Prasara Yoga cool down.

Deadlifts Equal Scraped Shins

Got to the box in time to change and do my Intu-Flow before the official start up. My daughter came along with me to try Crossfit and to ask questions of the trainers and gym owner about getting into the fitness business.

Start up
Otm 5
10 burpees

Strength
12 min to establish 1rm Front Squat
12 min to establish 1rm Deadlift

Metcon(10 min)
2RFT
20 toe to bar
20 thrusters 95/65

Finisher
Stretch

So, to me 50 burpees is a workout but that was just the warm up for today. I got the first 3 sets of 10 with 15-20 seconds left in the minute before starting the next set. Then my abs started cramping up. I got only 5 reps on the 4th set and only three on the 5th set. I spent the remaining time in that 5th set stretching out my abs.

I never did a whole lot of front squats. When I did it wasn't in the front rack position, you know the clean position of a clean and jerk. My position was poor. I need more mobility in my shoulders and wrists. That and not the weight was really the limiting factor. I only got 205 pounds.

Deadlifts...this is the movement that I was doing 15 or 16 years ago when I tore my right glute. That injury set off a whole series of back problems over the years. I was frankly kind of scared. On top of that the stupid weight belt I bought kept popping off during my front squats so I didn't even use it on the deadlifts. I worked up to 275 pounds. At least I used such good form that I scraped my shins with the bar. Got to remember to either chalk my shins or use some other protection on deadlift days.

I felt like I probably could have gotten at least 315 but I ran out of time and like I said, I was kinda scared. My back was kind of tingly but I remembered a story on NPR: Pain In The Back? Exercise May Help You Learn Not To Feel It. I think I saw a similar story on CBS or NBC but I can't find it right now. I will get better.

The metcon 2 rounds with a 20 minute time cap of 20 toes to bar and 20 thrusters. I can't do T2B yet, so I did hanging knee ups. I did the thrusters with the prescribed 95 pounds. I didn't do any of them unbroken. I did the abs in sets of 5 to 20. I did the first set of thrusters in 5s. The second one I did 4 sets of three then Coach Derrick came over and urged me to finish up unbroken, I got the final 8 reps straight. It was a real cardiovascular challenge. Thrusters are HARD! Despite the cool weather I was soaking wet and breathing hard.

I didn't really stretch afterwards. I just sat around and put away my weights. Good workout for the fourth day in a row. Now three days off for travel. Oh and hooray for no running!

Getting Better at Running

I looked at today's workout and it was basically the Helen W.O.D. with Hand Release Push Ups (HRPU) substituted for pull ups. I didn't want to go but I did. I got to Distinct Crossfit in time to do my normal Intu-Flow warm up.

I only did 2 rounds of the startup. I didn't notice the 3 rounds line and after my first round was dicking around looking at the leader board, then I noticed people were still going through the startup exercises. I jumped back in but didn't have enough time to complete the third round. But I was sufficiently warmed up for the W.O.D. thanks to the Intu-Flow.

Start up
3 rounds
10 cal ride Airdyne
10 PVC goodmorings
10 PVC Over head squats
5 Downward Dog to Upward Dog

W.O.D.
3 RFT
400m run
21 KBS (53/35)
12 HRPU

Goat work(8-10 mins)
Choose one
Pull ups/chest to bar/mu skill
Rope climb wrap
Pistols
Double unders

Finisher
50 leg ext to hip raise
Smash/roll sore muscles

I did the W.O.D. in 15:46. That was a huge slice of time off my first Helen, which was 23:40. Nearly 8 minutes better!  Shoot just one week ago it took me 15:35 just to run 1600M. Thanks to Lindsay Decken for coming out to run my final 400M with me. She was finished way ahead of me and could have just waited at the box, but she came back out. Having her along really helped though I did have to walk some on the uphill stretch headed back to the gym.

I worked on jumping rope again for my skill work. I should probably work on some other skill next time we have Goat work. and just work on my jump rope on my own time daily. The leg ext to hip raise was a killer. I got 10 reps to start, though my reps were probably poor compared to other folks. The I did sets of 5, thens sets of 2 and finished up w/ 3 sets of 3 to get 50 total reps. I thought I wasn't going to be able to get up and walk my abs were so tight. But I managed after lying on the mat a bit then doing some upward facing dog again to stretch my abs. I didn't have the energy for my normal prasara cool down plus it was almost 1930.

Three workouts in a row! Better running and 5 pounds heavier on my kettlebell swings! Hooray!

170 Pound Strict Free Standing Overhead Press

I was happy to see today's WOD on the Distinct Crossfit website! Until I noticed double unders, I can't jump rope worth shit! I've got to work on that skill. Everything else looked good...until I noticed an 800M run. We have run every single day I've been to the box. I think running of some sort has been programmed every day. I know I'll get better, I just need to keep doing it and lose weight.

Start up
20 PVC push press
20 halos per
20 band pull a parts
20 KBS

Strength
Strict press(20 min)
Work up to 1rm

Metcon
For time
2rds
20 double unders(du attempts)
20 hspu/mod strict press 65% of 1rm
20 box jump overs 30/24
RXers-Handstand pushups falling off the wall will be a no rep. Must lock out with control at the top while remaining on the wall.

Finisher
800m run
Stretch and roll

Before the start up, I did most of my normal Intu-Flow warm up routine, I just didn't get the last two movement which are for the knees and ankles. After the start up,  I worked up to 165 pounds on the press, then jumped up to 175 pounds. The third place record on the gym wall is 185 and I wanted that spot! I failed at 175. Coach Derrick suggested I drop back to 170 rather than having a second go at 175 and I got 170. It wasn't easy but I pushed through the sticking point and got it!

The metcon kinda sucked, like I said I can't do single unders reliably let alone double unders but I kept trying. I did the strict press instead of the Hand Stand Push Ups (hspu). I started out at 110 pounds but that was too heavy. I dropped down to 95 and was able to break the 20 into sets of 5. My box jump overs were done to a low box maybe 18 or 20 inches. I knew I wasn't ready for 30, I should have tried 24 though. My time was 15:40. I didn't monitor my time closely on the 800M run but it was about 7.5 to 8 minutes. I actually ran almost the whole 800M, but at about the halfway point there was a gentle upslope which reduced me to a walk. I did take the time to do my Prasara Yoga cool down routine once the run was over.

Squats Again I Love Squats

I barely got to the box in time to change clothes let alone in time to do my extra warm up before the workout started.

Start up
3rds
Walking heel grab
20 jax
200m run

Strength(20 mins)
Back Squat
Work up to 1rm

W.O.D
2RFT
20 squats(use med ball for depth)
20 chest to bar pull ups
200m run

Finisher
1 min couch stretch per side
1 min hip opener per side
1 min single,arm parallel per side
1 min max rep sit ups with anchor/partner

Observations from the start up. My legs and shoulders are really tight. I could barely grab my ankles, couldn't get the heel. I need to work on flexibility and suppleness. Running still sucks. The first 200M hurt my knee, the sharp stabbing pain again where I had surgery. I think I really need to do more warm up before running because it didn't hurt on the subsequent 200M runs.

Hooray for squats! We had 20 minutes to work up to a 1 rep maximum. I got 315 pounds! I haven't squatted weight since I lived in Chattanooga, TN 15+ years ago! And I did it without a belt. Those young whippersnappers in the gym better watch out! As long as I stay healthy I'm pretty sure I can catch them on squats and deadlifts.

The WOD was OK. Even after doing the max rep squat I was able to do the first set of 20 air squats down to a med ball unbroken. I had to do jumping chest to bar pullups I think I got through them in sets of 5. I made the it through the first 200M w/o walking! Yay! Second round I had to break my squats down into sets of 5, same for the chest2bar except I got stuck at 14 reps and had to do 3 then 3 more to get 20. I walked for about 20 or 30 steps in the middle of the second 200 but someone yelled "Come on Charles!" and I was able to rev up from my lumber to a real run for the last 75-80M!

The finisher was all good but for the 1 minute of situps. My core has always been a weak spot all the way back to my days of doing Kung Fu at Yale with Sifu Miles Brody. I only got 18 situps and my abs cramped up something fierce. No time for any extra cool down stuff today. It was closing time. I really need to get to the 0530 class or the 1715 class instead of 1815.

A Metric Mile and Man Makers

Once again I looked at the WOD for the day and almost chickened out. Plus my knee was still hurting some. But I sucked it up and went to Distinct Crossfit to get my third round of torture on.

Here is the Rx WOD

Time
Start up
20 swing kicks per side
20 hip rots per side
1 min samson stretch per side
400m Indian run

W.O.D
1600m run
20 manmakers 30/20
1 manmakers=push up, row, push up row, stand up, curl to shoulder press, hold db's over head and fwd lunge per side
 
Goat work
10:00 mins to work on a skill.
Choose something you really need to work on and seriously work on it.

Finisher
25 GHDSU
Stretch

I got there early and did my usual Intu-Flow warm up. Then I did the Start up as indicated. However the 4 other people in my group for the 400M were all younger and had been doing Crossfit far longer than me. The one sorta old guy in the group runs regularly. Anyway, I made it about 220M as indicated then I couldn't sprint back to the front. I let a couple of other people go, then I just dropped down to a walk for about 80M. Then I jogged in the last 100M.

The the WOD. I ran and walked the 1600M, it was hot and humid as HELL. I was the last one back, I made it in about 15:35 which sucks. But at least I made it. Derrick scaled the Man Makers back he had me start with a measley 16 pounds, 2 8lb dumbbells. I only made it through reps with those, then they had me drop those and just do bodyweight for 7 reps. That shit was hard. BTW, Derrick said afterwards that he had intended to scale my run down to 800M which is why he let me do just 10 MMs.

Then I spent my 10 minutes working on learning to jump rope again. I tried to begin with Carl Paoli's jump rope progression but I can't seem to get the rope twirling with my left hand. I need to keep working on that.

Next it took me a long time to get the GHD set up for my short self. In all I only did about 12 GHDSU before my right hip flexor started freaking out. After a little rest and water I did my normal Prasara Yoga cool down.

That Mean Bitch Helen Kicked My Fat Ass

When I looked at the website of the Distinct Crossfit and saw that today's WOD was Helen I almost decided to skip today. I was like DAMN! My second Crossfit workout and it's Helen? DAMN! I went and did it though. I showed up early and did my Intu-flow warm up with extra shoulder work. I also practiced Squat Clean and Jerk with a length of PVC pipe. Here's the whole workout for today as RX.

Helen

Start up
3rds
10 pass through
10 jump pull ups
10 good mornings 45/35
40m run

WOD
Helen
3 rounds
400m
21 KB swing (53/35)
12 pullups

Strength
5x1
Squat clean and jerk, climbing (no thruster - 2 separate movements)
10 toe to bar after each set

Finisher
Stretch and roll
Hamstring/low back

So I did the start up just fine. The pull ups made it feel like a real workout though! As for the WOD I knew there was no way I could do the KB swings w/ 53lbs nor the pullups. I didn't even use the women's weight, 35 lbs., but a 30 lb kettlebell. The first round of pullups I did with bands, the last two I did jump pull ups. The 400m runs were so, so hard. I haven't been running AT ALL. I ran the whole first one, but I had to alternate running and walking for the final two rounds.

Then on to the strength portion. I've never really done any olympic lifting. I did just reps with the 45 bar to get used to the movement. Then I added on a couple of 10 lb plates. I couldn't do "toes to bar", my arms were beat. I couldn't even do hanging knee ups. I did abmat situps instead. I actually only did 1 and a half sets of those cause my abs knotted up like crazy.  I cooled down with some foam rolling and my normal Prasara Yoga recovery routine.

i am beat down. When I finished I was soaking wet with sweat head to toe. Unfortunately I had to drive out to Furman to pick up my son Miles from lacrosse camp. This meant lots of sitting around and waiting rather than heading home for a shower and ice.

But now I've finally had a shower, eaten dinner and iced down my right shoulder, right knee and lower back. I'm going to be so sore tomorrow it's not funny. I wonder if I can get up early enough to make the 0530 WOD? I wonder if I'll be able to move enough to workout or if I'll have to wait until Wednesday?

Active Recovery Day

After my first official full-on Crossfit WOD on Friday I thought I would get up and get another WOD in on Saturday morning. However, I had to work from 0000 through about 0400 Saturday morning. After the work, I didn't even go lie down on the couch until about 0500, I didn't want to go bumbling around in the bedroom and wake up my wife. So, I probably fell asleep somewhere between 0530 and 0600. There was no way I was going to get up in time for an 0900 WOD. I was also so tired during the day that I didn't do any exercise.

I figured I would make today and active recovery day as Distinct Crossfit is closed on Sunday. My plan was to do Intu-Flow and walk yesterday followed by walking and Prasara Yoga today. Since I didn't do anything yesterday I combined it all for today.

My right ankle, the one I tore up as an 18 year old that prevented me from going to the US Military Academy, was really tight today. My hips are pretty tight, too. That made for a slow walk.

Intu-Flow Recovery Routine: 24 minutes, 170 Calories Burned
Walking: 55 minutes, 2.25 miles, 307 Calories Burned
Prasara Recovery Routine: 13 minutes, 243 Calories Burned

Total Time: 92 minutes
Total Calories Burned: 720 Calories Burned

Good workout. My plan for the upcoming week is to do Crossfit Monday, Tuesday, Thursday and Friday. I'll do some kind of active recovery Wednesday, Saturday and Sunday. If the rain stops I'll get some swimming in too. I've already got over 10K steps in! Go me!

24 Minutes of Hell

Yesterday I did my first official Crossfit workout at Distinct Crossfit. It was a cool rainy afternoon. The coolness was great, the humidity not so much. I listened to some rock music at high volume in my truck on the way to get pumped up. I got there so early prior to the 1715 class that I sat in the parking lot for a while and watched about half of the original Nasty Girls video, which was the first Crossfit video I remember seeing online. I got there early to sign any required papers.

Even with that I was still way early! I spent about 15-20 minutes warming up before the WOD started.

Intu-Flow Warm Up and extra shoulder and hip work: 16 minutes.

The WOD

Start up
1 min of each 30s per side on stretches
Couch stretch
Hamstring stretch
Hip opener

W.O.D
3 rds
40/20
Agility ladder
Ball jax
Rope slams
Box hop overs
Ball slams
Tire sledge
Cone runs/shuttle
Farmers carry

Rotate stations. Cycle through 3 times.

Finisher
Stretch and roll

Prasara Yoga Cool Down: 16 minutes

I'll leave it to the reader to look up the exercises in the WOD. We did three rounds of the eight exercises. We performed each exercise for 40 seconds and rested 20 seconds during which we moved to the next station. This doesn't look to hard but trust me it is. Midway through the second round I felt on the verge of throwing up. Luckily I recognized it and throttled back and kept myself just under that vomit level of intensity. This probably had more to do with my general lack of conditioning than anything else.

And guess what? The box owner and head trainer said that this was a "recovery-type" workout! Man, a full bore high intensity and/or heavy weight workout will be MURDER! Anyway, I did my normal Prasara Yoga cool down after it was done. I felt energized once it was all over and I had downed a good quantity of water.

Once I got home and had a shower the tiredness hit me. I wanted to just sleep but I had to go pick up my youngest son from TKD class. After that I had dinner and headed to the quiet living room for a nap before getting up to perform server maintenance starting at midnight for my job. I'm now in the middle of updating firmware on two HP Blades prior to upgrading VMware ESXi to 5.1U2 on those same two blades.

Low Energy Workout

I procrastinated beginning my workout until late in the afternoon. It was a beautiful day. After the Piedmont Humanist meeting, I spent hours outside eating, reading and surfing the net. Then I finally got up and raked leaves for half an hour or so.

I sat down for a few minutes after my yard work. I watched a couple of exercise videos, mostly Crossfit videos, on YouTube to try and motivate myself. Then I got up and did the Intu-Flow recovery routine BB4FL in 23 minutes.

Even after that nice warm up, I didn't want to walk but I told myself I would just head out for 15 minutes and then turn around. I kept expecting to get warmed up and moving freely. I usually get into a good rhythm in about 10 minutes. Not today. I never got that light energetic feeling.

I ended up walking 41 minutes. However, it was slow, slow, slow. I only covered 1.65 miles. At least I got out there and did it. It's got my steps up around 8K right now. I could really just go to sleep right now.