Well those were fun!


I had commented last week about how August had not been as warm as we are used too. The weather gods heard my snide remark and provided a retort. Their retort was a giant middle finger of humidity. Walking out the front door at 5:15am into an atmosphere of swamp air. Good times.

Heat

MON-FITNESS

10 Rounds

9 Wall Balls s(30/20) f (20/14)

6 Burpees to 6″ Target

3 Clean and Jerks s(185/125) f(135/95)

***25 minute cap***

Summary: Doesn’t look bad, right? Wrong. I switched out med balls because the first one got so covered in sweat I couldn’t catch it. Literally slipped through my hands. Ever have to switch spots on the floor for burpees because it was so slippery? I did. Looked like someone sprayed the floor with a hose. It’s not right. I should be studied. It’s improbably for so much sweat to be generated.  Finished it in 24 and change. The burpees truly were the hardest part. Did 135 weight for C&J’s. Probably could have done 155 instead. 185 would have been too much. It’s not the jerk, which for me is a strict press because I refuse to listen to coaches, it’s the clean, or in my case, the reverse curl, because again, I refuse…you know how that ends.

balls

TUES-FITNESS

“HELEN”
3 Rounds for time:
Run 400m
21 KB Swings (1.5/1pd)
12 Pullups

Summary: Any of our fellow cultfit followers immediately grimaced when they saw the name. She’s a bitch. I felt like I was running through pancake batter. I’m not built for speed. It was more trudging than sprinting. Did ring rows instead of pull ups. KB swings and RR were all unbroken. They aren’t the hard part. It’s the stupid running. Why run when you can deadlift? That’s my motto. Checked the lovely performance history tab in Wodify, and the worst time. Ever. Still a hell of a workout. Also did early birds which is a WOD before the WOD, and Gabe was coaching so the warm up was aggressive. There we go. All rationalized out.

helen

 

WED-FITNESS
Close Grip Bench Press
3-3-3-3-3
+
7 Min AMRAP
10 Pushups s(ring pushups)
20 Air Squats

Summary:

Bench press?!?!? Yes. Almost as good as deadlift day. Almost. Also did early birds this morning which was dips and push ups, I think. Felt pretty good. Jumped from 225 to 255 which was probably to aggressive. Got two and the third required some curling from the spotter. It happens. All in all I was happy with it.  The burner afterwards was fun. Again with the sweating. Did I mention it was hot this week?

FRI-FITNESS

Every 2 minutes for 20 minutes complete:

25 Double Unders/75 Singles

1 clean

***add weight every 2 sets starting at 60% of 1RM. Find a new 1RM***

Summary:

Cleans and I have had an unfriendly relationship for the past couple of years. Logically I should be able to clean 275 without much issue. Front squat is 300, deadlift is 455. Really shouldn’t be a problem here. Instead i have been stuck at 195 for two years or so. Finally got 200 Friday morning which felt pretty good. Attempted and failed 205 several times. I should have recorded the lifts. I was pulling it plenty high. Probably snatch height for most people, who you know….drop under the bar instead of what I do, which is reverse curl it to my neck. Also learned that I really like RX jump ropes. All of my singles were unbroken. The rope was very smooth. Definitely purchasing one.

It Never Happens LIke This!

 It Never Happens LIke This!

Three shirts bit the dust this week. You know it’s time to chuck it when you offend yourself. I apologize to those at City Dock Coffee Friday morning. Yeah, my bad. There isn’t enough Febreze to fix that one. Had to go. Just shy of a decade. Again, I am sorry. Smelled like Victory! And remember, we ….

wod-for-beer

It’s Open Season….2015

Here we go Again!

Here we go Again!

It is that time of year again. $20.00 and a quick registration provides the opportunity to compete against 200,000 of your nearest and dearest friends. Each year, thousands of hopefuls sign up in order to prove their standing in the world wide cult!

So happy we are not kicking off this year with seven minutes of puketastic burpees. Instead it is:

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Dead lifts, 115#  / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Dead lifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
The addition of the scaled class is a welcome change. Beats having to enter a zero! I can do toes to bar all day, as long as it’s a barbell and it’s on the floor.
This will be an exciting one and can already envision my forearms getting fried. Lots of forearm and lacrosse ball action prior. Also, lot’s of hamstring work.  Definitely looking forward to catching the 12Labours crowd getting together at 10:00am in Annapolis District.
12Labours

It’s all About the Gear

GEAR

Truthfully, that is probably the number one reason we all do CrossFit. It’s all about the gear. We are in the process of packing for our move the end of this month. I. Hate. Moving.  I have a lot of stuff. Multiple paris of shoes, jump ropes, chalk, bands, wraps, gloves, tape, the list goes on and on. And for what? Because it might help me go a little faster or lift a little more. Nonsense. Americans love to buy stuff. Some of the brightest minds in the country are dedicated to separating you from your money. They are good at it too. Since I seem to buy just about everything I thought it would be a good idea to provide my opinion on what stuff you actually need, versus which is a nice to have dust collector.

Shoes:

Definitely think the right shoes go a long way in helping you perform your best. Innov8s, Reebok Nano’s, and Lifting Shoes. I have gone through three pairs of Innov-8’s, two of the F-Lite 195 and one pair of the F-210’s. I like the latter the best. The 195’s are a little too flimsy for bigger guys like me. I did not like running in them because of the lack of support however they are great for rowing, jump rope, lighter lifting etc. The 210’s are very low to the ground and I like them for deadlifts. Almost the same as going barefoot.

The Nano’s are the best all around CrossFit shoe. No issues with running and due to the extra stiff sole, Olympic lifts like clean and snatch are good to go at moderate weights. I bought two pair of the Nano ‘s and have been alternating them for the past couple of months. Picking up a third pair would just be silly, right? Exactly. So i bought two pair of the 4.0’s when they came out too. So, now i have four pairs. When are the 5.0’s due? Oh wait, Nike MetCons are out…so we know where that will land. Just doing more research for you folks….

Olympic Lifting Shoes:

Oly

I own both the Romaleos and first generation Reebok lifters. Have been eyeing up the another pair of lifters and will more than likely have a pair in the next month or two. I really hope Jen is reading this as she seems to think I have a problem with shoes.

Nike Romaleos:

They are expensive. Probably the most costly of all the options however I think they are worth it. I have had mine for over three years and they still look and feel pretty new. The raised heel helps align your hips to get a deeper squat and the extra stiff sole allows you to drive up through your heels without getting the squishy shoe feeling. Nice solid foundation. You feel bolted to the ground.

Reebok Lifters:

I have a pair of the first generation and I probably wear these more often than the Romaleos, not because they are better, however because they are more versatile. Got a WOD with snatches/cleans/squats and other stuff like box jumps, prowler, etc. These will be fine all the way through. Would not recommend pure oly shoes for the other movements.

Shorts/Pants/Shirts:

I sweat. Ungodly amounts of sweat. I should be tested. I prove Under Armour a liar every time. Can’t wick me! I have tried the more expensive UA shirts and they are still soaked by the time I am done. I stick to two companies now when I need to cycle through clothes.

Uberfit:

1stslider

Uberfit is a local business and has grown pretty significantly over the past two years. The shirts have a wicking quality and have great logos and designs. You all know how I feel about cardio….the image below says it all. I have had Uberfit shirts for two years plus and they still are in good shape. I think that says a lot for the quality considering the punishment we dish out. Stones, yoke carries, front rack barbells, etc. They take a beating. Also offer shorts, pants, hats, wrist wraps, and just about everything else you could think of. Enter Rook25 during checkout and receive 25% off your entire order. http://www.uberfitapparel.com/ 

Uberfit

Hylete:

These are the only shorts i have bought in the past few years. I still have the original pair and no signs of them being worn. They are a little more expensive, however they last. They also have zipper pockets and for some reason that means a lot to me. No idea why. Enter CFROOK during checkout and get a discount. Kylie also has their backpack/bag and absolutely loves it. Pockets everywhere….

Rehab/Injury:

Everyone gets hurt. It’s part of the fun. Sprains, twists, pulls, or just being sore as hell they day after. It’s all completely and totally normal. Obviously if you are throwing up, bleeding, can’t sit up or stand without feeling sick from the pain a visit to the doctor or ER is in order, asap.

Rehaband:

Pretty much the gold standard for knee and elbow protection. I have used knee bands and they are very helpful. Guaranteed to see fellow CrossFit athletes donning them at any competition.

Ice Packs:

Exercise leads to inflammation. Inflammation leads to limited ROM. Ice leads to less inflammation. The cold pushes the blood away. Regular ice packs from CVS are fine for home. Just tried Arctic Ease which are really cool. They don’t require time in the freezer. It’s a cold elastic wrap that can carried with you and are perfect for post WOD icing with minimal prep.

Trigger Point:

Lacrosse ball, grid roller/foam roller/PVC. These items will help you work out knots, tight spots, etc. Definitely worth the purchase. Muscles get beat up, period. Also recommend massage therapy if you can swing it. Painful, however very rewarding afterwards.

Jump Ropes: 

If you are serious and plan on doing it for more than six months than your own rope is worth the expense. Beware of false advertising. Some will advertise they assist with making double-unders more easy, however in most cases they just allow you to whip yourself faster. Personally i like the metal ones, they really make a mark. Let’s you know you didn’t come close to doing it right. IT’s more than spinning it faster, jumping also required.

 Wrist Wraps/Tape:

Hands get beat up. Wrists get beat up. Callouses are formed and then torn which result in a blood freakin’ mess on the bars, floor, etc. Tape your stuff. Whether to go with athletic tape or wrist wraps for your wrists is a personal choice, however make the choice and use one. Tape around your thumbs when doing high volume cleans, snatches, overhead work, etc. Also helpful to tape your hands when doing high volume pull ups, ring work etc. https://www.youtube.com/watch?v=AcS5lYs6DkU 

 

 

Two Weeks In….

 

Whole-Life-Challenge-1

 

No beer. No ice cream. Did i say no beer??? Two weeks in for the latest round of Whole Life Challenge. It’s been very good so far. The Paleo flu has come and gone. Only six more weeks to go. Would I want to do it long term? Probably not, however it’s good to do it a few times a year for a tune up. I have set a few PR’s which is always good. Strength stuff which I’ll take any day of the week. Let’s not forget, why run when you can dead lift and CrossFit isn’t supposed to be track.

How do you know you are eating Paleo?

  • Dishwasher gets run twice a day, except on Sundays when it’s maybe three times
  • Two crockpots going at the same time is not strange
  • The lunchbox is significantly larger
  • paleOMG is your new favorite read
  • you’d kill for some sugar…..

One of the wonderful side effects of sober fridays and saturdays, is productive saturdays and sundays. Who else is up at five am on the weekends? This is probably my favorite time of year so it works out well because I am up and outside enjoying the fall while everyone else is in bed sleeping. It’s a beautiful world early in the morning.

What is Paleo? The chart below pretty much sums it up.

Paleo-Diet-Flowchart2-e1345400029955

 

 

This past Week’s WOD’s:

MON-FITNESS

  • Leader of the Pack WOD 1:
  • 10 Min AMRAP
  • Run 600m
  • 20 Hand Release Pushups
  • in time remaining get as far as you can in the following ladder:
  • 2 Power Cleans (115/75)
  • 20 Double Unders
  • 4 Power Cleans
  • 20 Double Unders or 60 singles
  • made it through eight cleans, i think i went up to 135 instead, or maybe 155.

TUES-FITNESS

  • Back Squat 10-10-10 ***last set should be 5-10 lbs heavier than Sept 8th
  • Worked up to 275 for 10 which was a 20 lb PR

WED-SPORT

  • 10 Rounds for time Partner WOD –
  • 3 Stone to Shoulder (145/95)
  • 6 Push Jerks (155/105)
  • 9 Pull ups
  • 12 Cals on Rower
  • Partner 1 goes through ENTIRE round, then tags off to partner 2. 10 Rounds total between the 2 people.
  • This was Kylie and I and we did well. Everything was Rx, except those stupid freakin’ pull ups

Thursday was running and wall balls, so it was a strategic rest day. I don’t need that kind of negativity in my life.

FRI-SPORT

  • 1RM Clean and Jerk ***take time to go over split jerk technique***
  • 15 lb PR, hit 205
  • Poor coach Rebs…to me a push jerk is a press, or a push press…..not ever a jerk

Saturday and Sunday are running days and running errands days. Work has been busy so this gives me two days to catch up on some stuff.

The Day Of….

Great googley moogley. That was fun! 12Labours WOD is as follows:

  • 400 meter med ball run 20/14
  • 9 stone to shoulder 145/115
  • 400 meter sand bag run
  • 24 power cleans 135/95
  • 400 meter run
  • 5 rope climbs (15 ring rows)
  • 30 yard prowler push 255/155
  • 12 stone squats 115/95
  • 500 meter row
  • three sets 3 muscle ups, 3 hspu or three sets 3 ring rows/pull ups, 3 hand release push ups, 3 dips
  • 40 cal assault bike
  • 3 tire flips 450/350

All for joyous time. It was announced it shouldn’t really take more than thirty minutes. I beat that by thirty seconds, scaled. Subbed out KB squats for stone squats. Bad timing. Lots of running and everyone who reads this blog knows how much I LOVE running, and by love i mean hate however it is a necessary evil. Surprisingly the cleans were tougher than I thought they would be. Wound up doing four sets of six. Probably should have gone heavier on the Stone to shoulder. Did 115 for some reason. First rep was a ball slam. Basically caught it about two inches off the ground after the bounce and hauled it up.

Definitely a challenging WOD and a well run event. The cherry on top was it raised about two k, cha ching, for the coaches. Nice work everyone. Thank you Rusty for putting it together and for 12Labours BWI to host the event. It was awesome to see everyone giving 110 percent and having a good time.

Off to Jailbreak who I hear brews beer, and serves beer…which is handy, because I like to drink beer, in particular after that wonderful morning WOD.

 

CrossFit Dictionary

20130630-080052.jpg

If your friends CrossFit, you’ll know it because it’s all they ever talk about! The dictionary below should be useful to those CrossFit or who have friends who CrossFit and have io idea what their friends are talking about. Also good if you need a laugh!

21-15-9: favorite rep scheme for many of the Metcons. 45 reps in total, however it feels more like 450. Always starts out with: “That doesn’t look too bad.”

400M: Stupid, incessantly annoying runs, usually around a building. Best completed while inhaling diesel fumes, or dodging traffic.

6am’ers: Cheery, coffeeholic members who only show up at 6:00am. May be treated as Noobs at weekend classes or clinics, simply because other members do not know they exist. If one shows up at an afternoon class, look out. The world may end. Same can be said if an afternoon regular shows up at a 600am class.

Airdyne/Assault Bike: Ungood all around. Part stationary bike, part punching drills, all nasty. You are doing it right if the sweat dripping off your nose is levitated by the fan spinning. Really doing it right if the sweat comes back at you!

Burpee: Banned by the Geneva Convention in 1899 as unfair punishment. Adored by CrossFit instructors worldwide. Originally named the Squat Thrust by gym coaches. Burpee sounded more friendly. Sadly, we were duped. Squat down, kick your legs back, do a push up, bring your feet to your hands, jump in the air, clap your hands over your head. Repeat. Vomit. Could be used as punishment for politicians who cannot come to an agreement. Burpees until they resolve all outstanding issues.

Cleans: Explosive Olympic lift where you take the bar from the floor to your shoulders by jumping and pulling yourself under the bar. Otherwise known as a reverse curl. Requires lots of practice and should be practiced with a dowel or empty barbel every day.
Tutorial

Double Unders: Fap, ow. Fap, shoot. Fap, Damnit! Fap, how many singles do I sub? The rope passes under your feet twice instead of once. Easier for smaller lighter people. The rest of us look like our legs have been whipped.
Tutorial

Ewwww: Common retort when the WOD is a mix of Turkish Get Ups, Bulgarian Split Squats, Box Jumps, and Burpees

Fem-Bot: Usually starts out with a thought: “She’s cute, I’ll work out next to her.” Turns into “She has more weight on her bar, she’s moving faster, and is completely crushing me. I need to leave, now.” Worst outcome is she’s the trainer. More weight will miraculously appear on your bar if left unattended. She wants to make you better. Your ability to survive the WOD is inconsequential.

Goals: Can’t hit something if you don’t know what it is. Track your progress and set goals for thirty days out. Look at the WOD before you go in and have a plan of the weight you will use along with any substitutions. Talk to the trainer and ask if they agree.

Hand Stand Push Ups: It starts with getting upside down and the putting your feet against the wall. Then lower your head to the floor and push yourself up. Good times. You will fall. Everyone does. HSPU is the warning, I mean abbreviation.
Progression Tutorial

Innov-8’s: Minimalist running shoe favored by CrossFitters because of the simple design and low heel height. Surprisingly more expensive than regular sneakers even though they have less material. Cool color combinations, which is handy because you’ll have several pair. Addict.

Jerk: Pushing the barbels over head by dropping under the bar and straightening you arms and engaging your shoulders. I have been accused of completing a push press instead of a jerk. Obviously they can’t see the difference.
Tutorial

Kipping: Pretty much the foundation of the majority of lifts and movements we complete. Explosive hip drive movement. Takes a lot of practice to do it correctly. More commonly used with pull ups. Progression Tutorial

L-sits: Horrible. No idea who came up with them. Incredible for strong arms, shoulders, and core. Starts on the floor with PVC pipe where you kick your legs out in front holding them parallel to the floor. Torso is perpendicular to the floor. Pros do it on the rings. Example

Metcon: We lift weights to get stronger. We lift weights faster for cardio. Short for metabolic conditioning. High intensity cycle consisting of lifts and either running, rowing, or body weight exercises like pull ups, HSPU, etc. My personal favorite is Diane. 21-15-9 225 dead lifts and HSPU. You won’t die. You’ll just feel like it.

Nanos: Brought to us by Reebok. Direct competition for the Innov-8’s. Favored by CrossFitters For the low height and versatility. Favored by Reebok because of the price. Lots of cool colors and they are customizable if you want to wait two to three months.

Omergawdddd: Common response when someone tries a heavier than normal weight for a dead lift or clean. Also common response when asked “How was the WOD?”

PR: Personal record. We celebrate them all. Could be for the fastest 400 meter, heaviest triple, getting a double under or a rope climb. If the box doesn’t have a PR bell or a board dedicated to track these, find a new box.

Quit: No meaning because it doesn’t exist. Similar to unicorns and Sasquatch. There is no quit.

Rx: Completed as prescribed. Followed the weights and movements with zero substitutions. You graduated.

Sweat Angel: Think snow angel minus the snow. The WOD is over and you crushed it. Assume the position. Flat on your back on the floor, arms and legs sprawled out like a starfish. Eventually the walls will stop shaking. Take a picture and post on Facebook. You accomplished more in an hour than most will do all day.

Turkish Get Ups: Nobody likes these. Evil drill which consists of holding a weight overhead while standing up from the floor and them laying back down. Tutorial

Uberfit: Clothing company which one day may be as big as Under Armour. Clothing for athletes designed by one of our own! You Need A New Shirt

Victory: You did it! Celebrate every win. Ring the bell and track it in the log book.

WTF?: Common thought when the WOD doesn’t make sense or the trainer has an 800 meter run in the warmup.

X-out: What we do to goals. Hit the goal. Cross out the goal. Add a new goal.

Yowsa: Prescribed response when a fellow CrossFitter hits a new PR or when you hit one. It is a team sport. Celebrate everybody’s wins. Best way to cool down? Cheering for the people who aren’t done yet!

Zercher Carry: Carrying a significant amount of weight by making an L with your arms. The barbell or yoke rests in the crook of your arms. Usually carried for 50 to 100 feet.
Example

Links to other CrossFit dictionary’s.

CrossFit Active Performance

Arenal Fitness

CrossFit Manassas

Thank you for reading and have a great day.

A Week of Rest and Cleared to get Back at it!

I had my physical therapy evaluation on Friday and I was cleared to do CrossFit, on a scaled basis. Still no running, box jumps, for which my shins are thankful, no heavy snatches, etc. To say I am happy is an understatement. I need to take it easy and not try and blow the doors off. It took me four days to recover from Angie. That was kind of dumb. My Patella tendon was very angry with me. I really don’t know why. 100 squats isn’t that many.

Saturday CrossFit Evaluation:

Following is the rep scheme I used to get sense of where I was with my lifts, and of course, how much they would hurt. I can tell that I am close to back where I started. Squats aren’t deep enough and I am still reverse curling the cleans. It will get better, and hopefully quickly.

3, 3, 5, 5, 7

Squats and Dead Lifts: 135lbs
Front Squats, Push Jerks, Hang Cleans: 95lbs
KB Swings: 50lbs

Surprisingly everything felt good, just very tight. Need to get on the roller and the field hockey ball.

Sunday Funday WOD:

Five Rounds:

5 pull ups
10 push ups
15 squats
500 meter row

I did it a regular gym and the rowers were in a different part of the gym so people were looking at me like I had three heads. Actually, that happens often and not just in the gym.

Sunday Cooking:

With the exception of bagels on Friday and cocktails on Saturday, we have stuck to 100% Paleo 85% of the time. It definitely makes it easier to prepare the week’s breakfasts and lunches ahead of time, otherwise I’ll fall right off the wagon, and they won’t let me back on. Repeat offender.

Breakfast:

15 eggs
2lbs spicy turkey sausage
Big box of baby spinach
Cherry tomatoes
Coconut oil

I usually have a either oven roasted squash or sweet potatoes with the egg and sausage medley. It tastes great and it keeps well in the fridge in a big tupperware container.

Lunch:
Roast
Coated in Montreal steak seasoning
Garlic cloves
Carrots
Celery

Usually have another vegetable like green beans or peas. It’s so easy to put it in the Crock Pot and forget about, Eight hours later you have lunch for the week.

Need to get some snack ideas. I get hungry at 10:00am and 3:00pm without fail. Probably pick up a couple packets of tuna, almonds, and some apples. Good times.

Have fun out there.