Scaling for miles

Today I’m going to start by talking about the day’s WOD and then I’m going to flip over and talk about some mental/physical battles I’m going through currently.

Stretching-Ballerina-Silhouette-800pxSo first… the WOD. I went in with Ev for an 8:30 workout with Coach Jimmy. We had a fun group — Larry, Todd & Melissa, Tionne, Caleb, Jenny, and Carrie. We started with some foam rolling while everybody got in and then we did:

  • 500m row or 2 mins on the assault bike
  • some back and forth across the gym with things like:
    • high knees
    • knee hugs
    • “ballerina” stretches on each side (the ballerina to the right is definitely not ME!)
    • spider-man lunges
    • reverse lunges
    • arm swings
    • arm hugs

Once all that was done, we did some clean practice with a medicine ball. And then we got out dumbbells, kettle bells, and all the other bits and pieces we’d need for today’s WOD:

  • 20 minute AMRAP:
  • 45/30# dumbbell squat cleans, 10 reps (35/20# Level II) (20/10# Level I)
  • 15 pull-ups (12 pull-ups Level II) (10 banded pull-ups Level I)
  • 20 box jumps (24/20″) (Level II, same) (15 box jumps, Level I)

From what we’d seen from earlier classes, folks pushed to get through 4, maybe 5 rounds.

kettlebells

So how’d it go?

Ev did four rounds + 3 reps of:

  • 25# dumbbell squat cleans, 10 reps
  • banded pull-ups, 15 reps
  • 20″ step-ups, 20 reps

I did 3 rounds + 10 reps of a weird mix:

  • 35# kettlebell squat cleans, 10 reps (round 1 & 2)
  • 35# kettlebell squat cleans, 10 reps (right arm only, round 3 & 4)
  • kipping pull-ups, 15 reps (round 1)
  • kipping pull-ups, (6 reps), ring rows (9 reps) (round 2)
  • ring rows (15 reps) (round 3)
  • 20″ step-ups (rounds 1 through 3)

This was not pretty. My knees were not happy. My shoulders were not happy. But I kept moving.

Thanks go to Jimmy for making some suggestions for those first two rounds of kettlebell squat cleans. We’ll see how many bruises I end up with anyway. 🙂

The Second Part

First, weight gain.

In the last few months, I’ve taken a pretty considerable nosedive on my weight. I’m back to nearly 240#, which is about what I was at when I started crossfit in February 2013. I’m a hell of a lot stronger than I was back then and can do things now that I couldn’t then, but considering that at one point I got all the way down to 201#, it’s been a long slow trip back up the weight train.

I suspect that many of my knee and ankle issues are from the additional weight. I also suspect that my issues with pull-ups stem from having even more weight to pull up on the rig.

So that’s a problem.

7509f17571697095d947c0c79d083001_fat-thin-cartoon-fat-slim-public-domain-clipart-woman-fat-thin_1300-1174

Second, scaling.

I’ve recently decided that scaling is ok. I’m not a world class athlete, nor do I ever hope to be. But what I aim for is to keep moving through workouts.

If I have to row instead of run to do that, fine. If I have to drop a barbell and go with air squats in the middle of a workout, that’s fine. If I have to shift to ring rows because I can no longer hang onto the rig for pull-ups, that’s fine.

Whatever I have to do to keep moving, that’s fine. And it is. I’m not just saying “it’s fine” and secretly not believing that it is.

During this year’s Open, I figured this out. And it’s saved me a ton of mental grief ever since.

look-at-scaling-feat

Third, getting older, not deader.

This next week I turn 47. Woo hoo. And as I get older, I want to stay healthy, mobile, and strong. I need to learn more about what it will take to do that and get off my ass to do so.

Fourth, the Lurong Sumertime Challenge.

Yes, we’re doing the Lurong thing again. And this year the diet portion involves Macros.

The name of the thing has the word “Challenge” in it — and it’s going to be. Old habits die hard. But I’m going to try. I want to see if eating more protein, less fat, and less carbs, is sustainable as a lifestyle shift more than a 5 or 6 week diet change.

So we’ll see how all of this goes.

I’m feeling OLD. My knees are ticked. My shoulders are ticked. And I don’t want to stop crossfit because I worry that if I do, I’m done with the whole moving thing again.

Long story short…

  • Keep moving
  • Lose some weight
  • Find my mojo again

Let’s see how the next few weeks go.

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