The Unexpected Wednesday WOD

So today is usually my rest day. It just happens that way most weeks. But this morning, after a biweekly meeting, my Internet went down for several hours. Tough to work on code when you can’t get to it over the internet.

My wife just happened to be off today so she could talk to three different 5th grade classes about the digestive system at my youngest’s elementary this morning. She happened to come home after I had been on the phone with technical support for an hour and mentioned that it would be a good day to go catch a Noon class at Crossfit Continuum.

So… long story short… my rest day turned into workout #3 for me this week. It was just Ev, myself, and Coach Drea today, so it was pretty quiet except for all my grumbling. We did get to see Jimmy again today, which was nice, and Logan too (he was working out with Drea when we got there) – plus Chad, who was doing a mini workout of his own… so we weren’t exactly alone. ๐Ÿ™‚

Overhead walking lunge demonstrated in an image from Stampede Crossfit http://www.stampedecrossfit.com/
Overhead walking lunge demonstrated in an image from Stampede Crossfit http://www.stampedecrossfit.com/

We started with a 500m row and then did some odds and ends to warm up (I also added in some shoulder mobility and some couch stretch before we even got started) before talking about today’s workout…

5 rounds for time of:

  • 45/35#ย barbell overhead walking lunges, 50 feet
  • 21 burpees

We did walking lunges without additional weight earlier in the week (Monday), so I thought this would be ok. Drea offered a bit of a scaling option for the overhead part – go with the bar overhead as long as possible and then put it in a back rack position. So I did overhead for the first round and back rack for the rest, but I think it was the burpees that killed me today.

My hamstrings were already fired up when I got there (thus the couch stretch), but somehow that translated to the quad before long (above the knee). Meanwhile my calves were also tightening up from the lunges, so they started pulling below the knee. And my knees were caught in an unwinnable war between them. They felt like they were on fire.

Add to that the fact that I tend to shove one arm or the other (it seems to alternate, but today was the left) into its socket when I slam myself into the ground for a burpee, and you have a very angry left shoulder to contend with as well.

It was a trifecta from hell.

Did I finish? Yes, but it took me forever. Drea said that it was taking other folks 10-20 minutes to get this one done. It took me more than half an hour and a whole lot of bitching.

Ev got it done in 22:39 with 1/2 overhead and 1/2 back rack for the lunges.

It took me 33:38 with 1 round of overhead and the rest back racked.

This was not a fun workout for me. Good thing is that I already had an appointment with my favorite chiropractor Caleb for this afternoon, so I’m hoping he can put me back together.

I’m not sure that I’m going to make it tomorrow at Noon now. But we’ll see…

Thanks Drea for a spicy workout and great work Ev. You definitely smoked me!

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A Taste of Team Series on Tuesday

Last week ended our latest strength rotation (back squats for the last three weeks on Tuesdays and Thursdays) at Crossfit Continuum, so I knew our coaches would have something else to throw at us this Tuesday… And I was not mistaken. ๐Ÿ™‚

Made it to an 8:30 class today… Coach Drea had a full class – me, Larry, Sam, Monica, Kaila, Danielle, Connie, Bri, and Ashley. We started with a 500m row, then did some pigs on skates, 30 second handstand holds, marching bridges, Frankensteins, and knee hugs to get moving.

20151013_094315Today’s workout is based on the 2015 CrossFit Team Series (Event 6) workout… And apparently Drea has had to adjust it for every class. ๐Ÿ™‚

Our variation was – a 20 minute AMRAP for a team of 3…

  • 30 deadlifts (185/135#)
  • 30 calorie row
  • 30 overhead squats (95/65#)

Larry, Sam, and I got together… We had four bars – two 45# bars with 185# (deadlifts) and 95# (OH squats) for Larry and I and two 35# bars for Sam. I wasn’t too worried about the deadlifts for any of us, but the overhead squats were going to be interesting. Though there was a WOD last week that included them, but I missed it.

My one rep max has been 135# for a bit, so 95# should be doable. And lo and behold, it was. ๐Ÿ™‚

So for the next 20 minutes, the three of us worked through the workout. One person would work at a time and we typically broke it up into sets of 10 or so. We made it through three full rounds plus 44 reps (about halfway through the row in round 4). I thought we did pretty well.

How’d everybody else do?

  • Monica, Kaila, and Danielle got through 3 plus 70
  • Connie, Bri, and Ashley got through 3 plus 75

So we weren’t too far behind them. Woot! It was a fun workout and a nice change of pace to work with a team.

Larry decided to stick around and do the workout again with Andrea, who was all alone in the 9:30 class. I think they were doing it the way it was written up on the website – three rounds for time. Sounded like Larry was going to swap out his overhead squats for back squats and see how he did.

More power to him! I’m now back at home and working for a while.

Great job everybody! Was a fun group! Thanks Drea!

I’ll be back again Thursday at lunch if all goes well.

Walking Lunge Mondays…

Monday already? Where’d the weekend go?!? Guess we survived. ๐Ÿ™‚

I also made it through my two Monday morning meetings so I could head to Crossfit Continuum for a 9:30am workout. Got there a little early to see the 8:30 crew finish up with Coach Drea. Larry, Connie, and Jason were finishing up while Drea & Coach Bill caught up.

20151012_103417The 9:30 class consisted of myself, Lisa, Mike, Andrea, and Brent under the watchful eye of Bill. We started with a 600m row (justification: 500m was too short and 1000m was too long) and then did some work cross the floor… a particular stretching lunge from one end to the other with your arms over your head, then a plank hold and some other odds-n-ends.

Once that was done, we gathered our equipment for the workout… a 30 minute AMRAP consisting of:

  • 12 walking-lunge steps (6 each side)
  • 15 weighted sit-ups
  • 15 hip extensions on the GHD or good mornings
  • 5 muscle-ups or chest-to-bar pull-ups

20151012_103401I used my knee wraps today to try and protect them a bit better during the lunges, but used a 20# med ball for the sit-ups, an empty 45# barbell for the good mornings, and did 5 good “chin over” kiping pull-ups each round. I lost count about round 4 and cost myself a little time, but got through 7 rounds plus 27 reps, so not too bad.

I joke that I have two speeds – slow and slower. Today was definitely slow. ๐Ÿ™‚

Other folks went much faster, doing C2B pull-ups or ring muscle-ups or scaling in different ways. It was fine. They all rocked it. I don’t think any of us stopped for long at any point during the workout.

20151012_103413Plus, I was happy with my pull-ups (so was Bill) and my lunges didn’t hurt as bad as they have in the past. So I’m hopeful that the Collagen Peptides from Vital Proteins that we’ve been taking for a couple of weeks is starting to help. (I had to order a new batch recently so we could keep it going.) It would be nice to make my knees happier with some of these movements again. ๐Ÿ™‚

Not bad for a Monday… Great work everybody! And thanks Bill (and Connie) for the encouragement!

I will try not to bore anyone with more Zone Diet posts for a while either… I was using the blog posts to keep track of things, but I think we’re in the groove so it’s a little easier now.

Have a great day folks!ย ๐Ÿ™‚

In the Zone, Day 7

Yesterday wasย the first full day of attempting to do the Zone diet with my wife out of town for a conference…

Breakfast (5ish blocks)

Breakfast shake…

  • 1 cup strawberries
  • 1 cup frozen blueberries
  • a few raspberries
  • handful of nuts (12 cashews)
  • 2 scoops of collagen peptides
  • 1 scoop of protein powder
  • ~2 cups of skim milk

And then a cup of coffee with a bit of creamer.

Snack (3 ish blocks)

  • Zone Bar – Chocolate Chip Cookie Dough
  • Cheese
  • Handful of nuts

And a cup of coffee with Califia Farms Almond Milk Coffee Creamer –ย http://www.califiafarms.com/products/coffee-creamer/vanilla-almondmilk-coffee-creamer

Lunch (5ish blocks)

  • Tortilla
  • 4 oz green chile chicken
  • 1 oz cheese
  • 4 tsp sour cream
  • 1 entire tomato
  • salsa

Plus a couple of cups of grapes.

Snack #2

  • Cantaloupe
  • Cheese
  • Cashews

Maybe 2 blocks if I was lucky.

Dinner

  • 4 oz. Taco meat (ground beef, sauteed onions, cumin, oregano, garlic salt, chili powder)
  • 1 oz. shredded cheese
  • 2 cups of salad
  • 12 tbsp of rice
  • diced tomato
  • guacamole
  • sour cream
  • Cider beer

 

Back Squat PR, Baby!

Today I didn’t get to a morning workout because of a new work meeting I have to attend on Thursday mornings, but I made it to a Noon class with Coaches Isaac and Zac, plus I got to see Coach Bill and work out with Chad. It’s been forever since I’ve seen Chad in person, so that was fun. He’s always fun to work out with.

The challenge for today: PR on back squats. After doing 265# three times last week (my one rep is 275#) I kind of expected to at least hit 285#, but my goal today in my head was 305#.

one-rep-max-memeI got there a bit early and was stiff after sitting in my chair most of the morning, so I stretched a little and voluntarily ran a 400m jog just to shake out the cobwebs a bit. When I got back Isaac asked if I was “going for extra credit” which I thought was very funny. ๐Ÿ™‚ We did some knee hugs, spider man lunges, squat to stands, low and slow air squats, and cossack squats, and then got to warming up with the bar.

He had me start at 135# three times just to get started and from there we were off to the races:

  • 225#
  • 245#
  • 275# (my old one rep max)
  • 295# (a new one rep max)
  • 305# (yet another new one rep max)

I am shocked but stoked that I hit 305#. And I didn’t hurt. My knees are a little fired up, but not what I expected. The fact that I hit that number that I had in my head and Isaac wanted me to hit blew me away. There were high fives all around!!

Isaac worked with Chad a bit on his squat, so hopefully he will see some big gains over time as well. ๐Ÿ™‚

Once all that was done, we had a rowing series to go through:

  • Row 5 minutes. Rest 5 minutes. I hit 1200+ meters.
  • Row 3 minutes. Rest 3 minutes. I hit 750+ meters.
  • Row 1 minute. I hit 301 meters.

What surprised me was the 5 minute row. I was comfortable enough that I think I could have rowed for another 5 minutes. And I attribute that to the fact that I was warm, but also the zone diet. I was not winded when we got done and I don’t think that’s ever happened. Apparently I had enough fuel to keep the system running pretty steadily through the whole thing.

So I am STOKED…

305# is something I never thought I’d hit. And I’ll take it all the way to the bank. ๐Ÿ™‚

Thanks Isaac and Zac for the coaching and Chad for the encouragement!

Hope everybody has a fantastic day!

In the Zone, Day 6

It is getting easier…

Breakfast (5ish blocks)

  • 1 cup coffee
  • 1 cup skim milk
  • 2 scoops of collagen peptides
  • 2 scoops of protein powder
  • 15 cashews
  • 1 full banana
  • 1 cup of blueberries

20151007_094014Snack 1 (3ish blocks)

  • cup of coffee with 1 oz creamer
  • handful of cashews
  • three cups of cooked spaghetti squash
  • 3 oz. of cooked (paleo) spaghetti sauce – mostly ground beef
  • sprinkling of cheese on top with a bit of garlic salt and pepper

11148365_10153655345179648_8960802674987898545_nLunch (5ish blocks)

  • 12 tablespoons of rice
  • ,5 oz of cheese
  • 4.5 oz of pulled pork
  • one roma tomato
  • two tablespoons of avocados
  • two teaspoons of sour cream
  • and a few tablespoons of 505 Green Chile

Snack #2 (3 blocks)

  • 1 cup of cottage cheese (3 blocks of protein)
  • 1.5 cups of grapes (3 blocks of carbs)
  • handful of nuts

Dinner (4-5 blocks)

Had dinner with Danielle & Josh, who are also doing the “Into the Zone” challenge with us.

  • Marinated flank steak
  • Red potato
  • Salad (50/50 spring mix and spinach) with avocado, tomatoes, radishes, and a little ranch dressing
  • one Strongbow cider beer

 

In the Zone, Day 5

Day 5ย wasn’t too bad

Breakfast (5 blocks ish)

  • 2 cups of skim milk
  • 1 cup of coffee
  • 1 scoop loco mocha recovery protein
  • 2 scoops collagen peptides protein
  • 1ย cups strawberries (1 block of carbs)
  • 1/2 cup blueberries (1 block of carbs)
  • full banana (3 blocks carbs)
  • plus a mess of cashews (5 blocks fats)

Snack 1

  • Zone bar
  • Cheese
  • Nuts

Lunch

  • Chef salad from Chick-fil-a (4 blocks or so)

Snack 2

  • 2 cups strawberries
  • 1/2 cup blueberries
  • 1 cup protein powder
  • 9 cashews
  • 2 cups of skim milk

Dinner

  • rice (4 blocks of rice)
  • salad (didn’t count)
  • tomatoes (1/2 cup)
  • avocado = 1 block of fat
  • sour cream = 2 blocks of fat
  • salsa = didn’t count
  • green chile chicken = 4 blocks protein
  • cheese = 1 block protein
  • 5 block burrito bowl

So again, not a bad day. The honey mustard dressing from Chick-fil-a was a bit carb heavy (22 carbs) but other than that, it was fairly healthy.

A site about my crossfit journey…