Urban League of the Upstate Sorta 5K

My daughter, Gabrielle Baker, was on the organizing committee for the Urban League of the Upstate's first annual Heart and Sole 5K. Our nuclear family all signed up to show our support. In addition my brother-in-law from Aiken and his wife as well as his daughter from Rock Hill came to Greenville to participate. A couple of my wife's friends and one of Gabby's friends joined us for the race as well

I haven't been running so I decided to just walk the 5K. They also had a 1 mile walking route planned, but walking the 5K would be no problem. Unfortunately, the biker leading the the initial group of runners and the volunteers out in the middle of the course went and sent us the wrong way! They accidentally cut off somewhere between 0.6 and 0.7 miles. It was still a fun time. 

Even though I was walking I did exercise my competitive spirit. I started out in the middle of the pack of walkers. I would pick out someone walking ahead of me and set a goal of catching them and passing them without running. I did this time and time again over the course. No walkers behind me passed me. And speaking of competition my oldest son, Isaiah at the back left of the picture, finished third overall! 

It was a nice, partly cloudy and surprisingly cool morning for the race on the beautiful campus of Furman University. We all had a good time and then went for a nice big breakfast at Stax Omega.

CT-50 CT10 Challenge

I had started doing Neila Rey's 30 Days of Change. It's a program focusing on bodyweight exercises and running. As it turned out, even level one was too much for my old, aching joints. So, I made an impulse buy of Tyler Bramlett's CT-50 program. It appears to be a well designed program of exercise progressions. If I can actually make it through this program it should prepare me for a return to Crossfit which is really what I want to do. Also, if I can take 20 pounds off with this program I should be able to run with much less pain.

The first thing to do with this program is do the CT10 Challenge to determine what level I should start on. I was pretty sure I should start on level one of five but I did the challenge to make sure. If I completed more than 400 reps I would need to do the level 2 challenge on my next workout and so on until I reached a challenge where I couldn't do more than 400 reps.

30 seconds per exercise, 4 rounds, 90 second break between rounds.

1. Bodyweight Row          9, 7, 9, 7 = 32
2. Down Dog to Up Dog  10, 8, 7, 6 = 31
3. Jumping Jacks 2            5, 26, 23, 22 = 96
4. Reverse Crunch           10, 10, 10, 8 = 38
5. Kneeling Pushups        10, 9, 9, 9 = 37
6. Face the Wall Squat      7, 8, 7, 8 = 30
7. Sumo Deadlift               5, 8, 7, 8 = 28

Total reps was 292. The numbers for the first round are kinda suspect. I tried to go through the entire round without writing down reps so those numbers are a guestimate. I used a 20 pound kettlebell for the Sumo Deadlifts. We'll see how it goes but I feel good right now. Monday I'll do CT01.

30 Days of Change Day 7

Day 7 of 30 Days of Change was a moderate intensity and ab focused workout.

3 Rounds 10 Reps Each Exercise

Half Jacks

High Knees

Side-to-side lunges

Air Bike Crunches

Leg Raises

Leg Pull-ins

The first three exercises were pretty easy. The ab exercises, the last three, were a bit more challenging. Abs have always been a challenge for me but I'm getting better. Exercised out of doors and got a little sunshine, but it was too cool for me to workout shirtless and barefoot.

30 Days of Change Day 4

Yesterday's workout wasn't too bad. Must admit I was a little achy after my two 30+ minute walks. I was not looking forward to running today as required by Day 4 of Neila Rey's 30 Days of Change, but I did it.

Part One:

Warm-up walk 2 minutes
Run 1 minute Walk 1 minute
Run 2 minutes Walk 2 minutes
Run 3 minutes Walk 3 minutes
Run 4 minutes Walk 4 minutes
Cool-down light jog 2 minutes

I accidently paused my interval timer at the beginning of the 4 minute run so I had to go a little guestimating. The total time for this should have been 24 minutes but it took me 27:22 due to that accident and also not knowing when would be a good time to turn around and head home.

Part Two:

3 Rounds

10 Squats
10 Push-ups

When I finished running I took a couple of minutes to drink some water and catch my breath. Then I moved on to Part 2. The first round was pretty easy even though my legs were beat. I took a 2 minute break. Next round was still pretty easy but I could feel the fatigue on the push-ups. I took a 90 second break. The last round was killer on the push-ups. I did 4 reps, brief pause at the bottom, 3 reps and another brief pause, then finished the final 3 reps. Total time 6:43.

My legs and hips are sore. My hip joints and lower back are aching in the joints. It will get better.

30 Days of Change Day 2

30 Days of Change Day 2 a day late. I only got in a 30 minute walk at lunch time yesterday. But I got it in today! This is a bodyweight exercise cardio day.

Part 1: 3 rounds with 2 minutes rest between rounds.

6 Jumping Jacks
6 High Knees
10 Jumping Jacks
10 High Knees
20 Jumping Jacks
20 High Knees
10 Jumping Jacks
10 High Knees
6 Jumping Jacks
6 High Knees

After the final 2 minute break I did the first round of Part 2:

Plank 30 seconds
Wall-sit 30 seconds

Once again, I could probably have done it with shorter breaks between rounds but I was blowing pretty hard by the third round anyway and my calves were on fire! I need to get two more rounds of Part 2 in during the course of the day. Thanks for the program Neila Rey!

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.

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.

Worst WOD So Far

Didn't get to box in time to do my extra warm up.

Start up
2rds
Walking front kicks
Walking heel grab
Walking hip opener
20 PVC good morning
120m run

Strength
1. Emom 5
    4 Front squat @ 65% of 1rm
2. Emom 5
    4 tng dead lifts @ 65% of 1rm

W.O.D
4RFT
4 mutant makers 145/75 (hang squat clean to thruster)
25 hrpu
25 unbroken double unders(if you break or trip up before 25 you must start over) RX2-25 double unders, mod 2/1 scale unbroken.

Finisher
90 sec of L Hang or L sit
1 min overhead band distraction
30 sec parallel arm stretch per side
30 sec of mod y hold per side

The start up went okay. I need to work a little harder on the heel grabs and hip openers. My front kicks are kinda low. I guess I need to work on increasing my mobility and flexibility for all of those. The strength portion was good. I did the front squats w/ 135# which was 65% of my 205 max. My problem w/ the front squats is getting a good rack position, again should mobility. I did the deadlifts w/ 180#, 65% of my 275# max from last week.

The the WOD. This sucked. I gave up after two rounds. I never got 10 consecutive single unders let alone 50. Double unders are way, way in my future. I really felt dejected. I should have kept on with the mutant makers and the hand release push ups for the whole four rounds. I won't give up again. I did the finisher but had to break the L Hang into sets of 10 seconds for the total 90 seconds. I skipped my extra yoga cool down. I just wanted to get home.

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.

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.

Late Evening WOD

After standing out in the heat yesterday afternoon and most of today watching some amazing athletes in The Greenville Games, I came home had some dinner, relaxed a bit then got my WOD on. I did the workout scheduled by the box I joined, Distinct Crossfit.

Start up
Warm up

W.O.D
4rds
200m run
15 sumo dead high pull 75/55 rx2 55/35
15 burpees

Finisher
Stretch and roll

For my warm up I did my normal Intu-flow plus extra shoulder, hip and leg mobility work. I was able to do the WOD with the men's rx2 weight, 55# for the high pulls. I went out to fast on my first 200M run and got sharp stabbing pains in my right knee, the one I had arthroscopic surgery on a few years ago. I walked the 2nd 200M but was able to do a slow, slow trot on the 3rd and 4th rounds.

The sumo deadlift high pulls were pretty easy. I might have been able to do rx but I figured better safe than sorry. Especially since I need to keep my right shoulder from blowing up. The burpees really sucked, which means the rx2 weight was probably a good choice. They were the worst looking, sloppiest deadlifts ever but I got through them SLOWLY!

I was so wet with sweat when I finished that it looked like I had been sprayed with a hose. I had shed my shirt after the first round. but my shorts were soaked. After catching my breath and drinking a little water I finished up with my Prasara Yoga recovery routine. I'm beat down.

Finally a WOD I Felt Good About

I was stiff and sore this morning. Every time I got up from my desk at work I had to loosen up. After lunch I went outside and stretched my hips by lying back on the wall in front of the building and allowing first one leg then the other to hang free. I could really tell the difference when I got up and walked around the parking lot. I got to Distinct Crossfit in time to do my normal Intu-Flow warm-up routine and a little extra shoulder mobility but not much.

Start up
1 min hamstring stretch per
1 min Calf stretch/smash per
Otm 6
5/10/15 suicide

W.O.D
Amrap 9
7 Med ball clean 20/14 (RX2 16/12)
7 Push press 105/65 (RX2 95/55)

Strength
Box squat(set box height to parallel)
5x2 climb

Finisher
2 rds
10 side plank punch through
10 scap push ups
10 cuff iso

So I was the slowest one on the suicides. I was also the oldest one in the class. I still averaged 20 seconds on each round. Not to shabby. Coach Derrick predicted I would be in the 20-25 second range, so yay me for doing it at the bottom end of his prediction!

The med ball cleans were hard. It wasn't so much the weight, especially since Derrick had me doing the 12# on the cleans and only 55# on the presses. It was the squatting for reps as my thighs were already sore. Even more was the cardiovascular fitness required. The push presses were just easy. I should have used more weight on both. I'll know better next time. I finished 6 rounds plus 7 reps of med ball cleans.

After a brief rest we were on to the 5x2 box squats, pyramiding up in weight. This was my zone when I was a younger man. I loved squats and deadlifts.

I wanted legs like Tom Platz when I was a teen ager. I didn't make it but damn I trained legs hard.

I think today was the first time I have squatted with weights since I tore my right glute and started having back problems way back in 1997 or 1998. I pretty much gave up lifting weights for years after that. I thought I would never be able to lift heavy again and just didn't want to do light stuff.

I wasn't super heavy today: 2 reps at 115, 2 reps at 165, 2 reps at 185, 2 reps at 235, 2 reps at 255! Just under my super fat body weight of 265. It just felt GOOD!

I only did one round of the Finisher. I didn't realize I was supposed to do two rounds. Plus it was late. I went to the 1815 class today instead of the 1715 class. I also had to leave to drive out to Furman to pick up my son Isaiah from lacrosse camp. That also meant I didn't do my usual Prasara Yoga cool down either. Oh well. I'll do more stretching and mobility work tomorrow to make up for it.
P.S. I got over 10K steps, too!

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?

Spaghetti Legs

Twenty three days since my last workout. That sucks. Just so happens, several months ago I bought a voucher for four elements ( learn the basic moves ) classes and two regular Crossfit classes at Swamp Rabbit Crossfit. I really bought the voucher for my daughter back in the summer, but she never used it. Now she is studying abroad in India and won't return until after the voucher expires. So after two years of watching The Crossfit Games and reposting Crossfit photos on Facebook and Google+ I decided to go for it, use the voucher and take my first crossfit class.

Our tiny elements class of three people - two women and me - was taught by Coach Brandon. We started with a warm up consisting of

• Some jogging forward across the building and then back pedaling to our starting point.
• "Hurdle over and unders" to open the hips ( pretending to step over a hurdle at your side and then squatting to go under the next hurdle ). We did this across the building and back.
• Walking lunges back and forth across the building. 

After the warm-up, we focused on proper squatting technique. First we were instructed on the proper stance and form. Then we practiced with

• Air squats. 
• Y-squats facing the wall, trying to get as close to the wall as possible without touching the wall. This forced us to keep erect w/ tight backs. 
• Then using lengths of PVC pipe in lieu of barbells 
• back squats
• front squats 
• and over-head squats. 
• We learned proper sit-up form using "ab mats".

I felt kinda' good because I've actually always loved squats. I have good form, but I learned a few tips from Coach Brandon that helped me have even better form, for example holding my breath to keep tight on the way down and up instead of exhaling on the way up. It also seemed to be easier for me to get proper form than the ladies.

After all of that my quads and hamstrings were already tight, my abs were cramping up and Coach Brandon announced that we would do a ten minute AMRAP ( As Many Rounds As Possible ) of

• walking lunges
• 10 sit-ups
• 10 air squats

Ten minutes doesn't sound like much does it? It was somewhere between 15 and 20 lunges to go across the building and we had to go down and back. I only made it through two rounds and was half way down on my third set of lunges when Coach called time.

I felt like I was in terrible shape. My quads and hamstrings were burning. My heart was racing and I was breathing like a bellows. I even told the coach, "Man I'm in terrible shape," as I was lunging back down the building to our starting point. But I didn't give up. I kept on going. He kept telling us to do "our workout," and to go at our own pace. I kept that in mind and just paused to catch my breath and made sure I used good form.

BTW, the two women in my class? They ate my lunch. One of them was in her 30s and looked to be a runner. She also said she usually works out at the Y, but had bought a deal similar to mine via Living Social and wanted to use it before it expired. The other woman seemed to be in her mid to late 20s but was thick and curvy. The first woman probably did four rounds in the AMRAP and the second woman was nearing the end of her third round.

We finished up by doing five to ten minutes of stretching for the legs and hips. I could feel my legs quivering. As I walked to my cubby to grab my sweatshirt and keys I had a stiff legged gait as if I had been pounding out super heavy squats and leg presses. I walked out of the building and had a choice of a longer walk down a ramp or four steps. I said to myself surely you can walk down four steps. That when the spaghetti legs really kicked in. I could barely get down those steps! I had to hold onto the rail!

After a 20 or so minute ride home, what am I faced with at home? Another four measly steps up into my house. I could barely make it, but I did and though my legs ache I feel good overall. I think I'm going to keep going to SRC even after my intro classes are over. Ever since I injured myself training for a powerlifting contest nearly fifteen years ago I have never been consistent with my workouts for longer than a few months. I guess I should face the music and submit to some external discipline. Hopefully I'll be able to keep this up. This feels like my kind of workout and doing it with a group of people will be much more fun than working out alone at home.

We'll see how these spaghetti legs are doing tomorrow! Oh, because of Thanksgiving on Thursday we're supposed to go back tomorrow for our second elements class which will focus on over head pressing. I need to decide whether I'm going at 0600 or 1800.

Mobility, Walking, C25K

I never did get around to doing the Prasara Yoga cool down routine I should have done after my last Lift Heavy Things workout. Yesterday I did my scheduled IntuFlow joint mobility workout. That twenty-three minute routine based on making circles with body parts from your head down to your feet is quite invigorating. I also went for a thirty-four minute, two and a half kilometer walk. For the day I walked in excess of 9K steps. I misplaced my pedometer later in the evening so I'm not sure of the exact total.

Today is a running day. I started with normal combination of an IntuFlow warm up routine and FitSugar's active running warm up routine. Also as usual I added some extra leg swings and toe raises. With my body completely warm I started Couch to Five K Week Four Day Two.

miles/yards km/metres

Stage Distance Time Pace WU 381 metres 5:00 13:05 1 413 metres 3:00 7:15 1R 137 metres 1:30 10:54 2 701 metres 5:00 7:07 2R 182 metres 2:30 13:41 3 394 metres 3:00 7:36 3R 113 metres 1:30 13:15 4 679 metres 5:00 7:21 4R 205 metres 2:30 12:08 CD 355 metres 5:00 14:03 Total 2.83 km 24:00 8:28 inc WU/CD 3.57 km 34:00 9:31

Calories burned: 329

Calories burned (including warm up): 453

This was just a small improvement over my last run, eight seconds per kilometer faster. Including the warm and cool down walking my pace was actually one second per kilometer slower. I should try and keep my walking pace up around 5km/hr for all the warm up, recovery and cool down walking. I finished with twenty minutes of Prasara Yoga. I held each posture of the cool down routine for forty-five seconds. I'm slowly, slowly getting better with the rabbit, kneeling arm thread, and pigeon poses which are the most challenging for me. Tomorrow is another recovery day. I'll do more yoga and walk.

IntuFlow, C25K, Prasara Yoga

I don't seem to be able to post regularly even though I'm working out regularly. Two days ago I did my normal IntuFlow recovery routine. It was a nice twenty-four minute joint mobility program. It always makes me feel better and I hope it is really improving my mobility.

Yesterday I started my warm up at home with a brief IntuFlow routine. A bit later I continued warming up with FitSugar's active warmup for running outside Master Kim's while my son was in Tae Kwon Do class. I did some extra leg swings and toe raises on the curb, too. Then off to run Week Four Day One of the Couch to 5K running program.

miles/yards km/metres

Stage Distance Time Pace WU 408 metres 5:00 12:14 1 412 metres 3:00 7:16 1R 101 metres 1:30 14:47 2 682 metres 5:00 7:19 2R 204 metres 2:30 12:14 3 405 metres 3:00 7:23 3R 115 metres 1:30 12:56 4 657 metres 5:00 7:36 4R 203 metres 2:30 12:16 CD 376 metres 5:00 13:15 Total 2.78 km 24:00 8:36 inc WU/CD 3.57 km 34:00 9:30

Calories burned: 328

Calories burned (including warm up): 453

Even though this was a significant increase in interval lengths, overall distance and time my average pace was almost a minute per KM faster than last time! I'm quite proud of myself especially since I'm only running once every four days. The extra recovery time and recovery routines I've plugged into my program seem to be working. Once I got home I cooled down with eighteen minutes of Prasara Yoga.

Today was recovery only. I did a sixteen minute Prasara Yoga recovery routine. I can actually get fully into all but one of the postures in this routine as opposed to the cool down routine. I have trouble with at least three, maybe four of the postures in the cool down routine.