I went for another walk yesterday morning. Same route; different temperature. It was hotter and more humid and I was dripping by the time I got home. But even with stopping to talk to a neighbor for a few seconds, my time was 5% faster which sounds much better than two minutes less.

I lost my mind and each time crab legs were on sale, I bought some not realizing there was already more than enough in the freezer. Which means we have way too many crab clusters. So my goal is every other week, when it is my turn to cook, to serve crab on Tuesday – the day before the garbage is picked up. We will continue this until the crab is gone.

That means we had crab last night for dinner and it was wonderful. I met my writing goal for the day. I was able to get quite a bit done on the afghan. Things were going along great. Then at 8 PM, the WOD for today was posted and just shit. That’s really all can say. Just shit.

I was awake at 2 AM for no good reason and it took me over an hour to fall back to sleep. I didn’t wake up until after 7 AM. I got out of bed at 7.07 and I was already aware of a caffeine headache starting. I really couldn’t wait two hours for coffee. Luckily, Dick was awake and had brewed a pot. So I poured a cup and tried to guzzle it. But when my alarm goes off at 7.15 AM it means it is time to eat a banana and drink my protein shake.

So I drank my coffee and my protein shake and hoped like hell I wouldn’t wet my pants at the box. It’s always something.

Leslie was there again today and Kat showed up. Kim was coaching. We were sent out for a run and they went 400 but I turned around at the 200 meter mark. There was a middle school girl on the sidewalk who wanted to know where some street was. I had no freaking idea. I’m lucky I know the names of the major roads and side streets are beyond me. I told her she could follow me back to the gym and maybe Kim would know. She didn’t. I asked if her phone had maps and it did. They found the place. The kid was too far from her bus stop to get back in time for the bus so Kim asked if we cared if she drove the kid to where she was going. She was new to the area and had already missed a couple days of school. She was obviously stressed/nervous. But she got in the car with a stranger who took her to her bus stop. When Kim got back, she mentioned that last part. But there we were. She talked first to a gray-haired grandma type and the rest of us were safe looking mommy types and what the hell, she needed to get to school.

I understand the whole Stranger Danger thing. But I also understand the Good Samaritan thing and most people are good. I’m glad she let us help her and I hope the rest of the day went well for the kid. She could use a break after that crappy start. And when she leaves her apartment tomorrow, she will know to turn left, not right, and get to where she needs to be.

We warmed ourselves up in Kim’s absence and when she came back we were as ready as we were going to get for the day.

Today’s WOD as written:
Hang snatch (full)
3×3 Unbroken
24 min EMOM
Min 1: 5 burpees+6 pull ups (or 2 muscle ups)
Min 2: 3 each leg front rack walking lunges (95/65)
Min 3: 10 push press (95/65)

Oh, great. Something overhead again. I’m so glad we are working consistently to the point of broken shoulders on snatches or overhead squats. I really suck at full snatches because I feel so off balance. I took off my one shoe and just used a 22# bar. I managed them and didn’t try to put on any more weight.

I studied that next part and had two options for myself. I was unsure which would be better, but I knew that as written, it was impossible for me and my heart rate. I could either be out of synch and do a four minute thing by breaking up the burpees and pull-ups, or I could alternate rounds with burpees on one round and then pull-ups on the other. Kim preferred that.

That meant I did the eight rounds instead of breaking it into six rounds. I did four real burpees and then did walking lunges without weights and kept them at six. I did only 8 push press and used just a 22# bar because of the problems with my heart rate. Then I did four jumping pull-ups and made sure my reverse was a bit slower so I could get some real pull in there, and the walking lunges and push press.

On the third round, I was feeling a bit cocky and decided to hold 5# dumbbells at shoulder height and do the lunges, but when I did six like that, I had a heart rate of 167 at the end and I couldn’t get it down enough to start the push press so by the end of the push press, my heart rate was over 170.

I asked Kim if she thought I was better off with sticking with six unweighted lunges or do the weights and only do four. She thought for a bit and said to go with the four. My heart rate never went over 170 again and I could manage the rest of the WOD doing that.

I was exhausted by the end but I managed the whole thing in my scaled, masters way.



I was not as sore from Wednesday as I had thought I would be. I had some problems from the sit-ups but nothing else was actually hurting. I got a twinge every now and then from my quads due to the air squats, but that was really mild. I was assuming I would be one ball of pain and I wasn’t. That’s a plus. That is pretty much the only plus I’ve got right now.

Today was a long day at the box. I looked at it last night. I groaned. I moaned. I internally whined only because there was no one right next to me to externally whine to. But there was whining. I looked up the times I’ve already done this. I thought about it. It was still horrible.

I slept soundly and woke refreshed and got some coffee. So far so good. I eventually had to get ready for the “fun” day and had a banana and my protein drink. It was a blissful 65 ⁰F which was better than it has been in the mornings. I noticed even Ryan wasn’t able to finish the workout. Just great.

I arrived with a plan and Ryan was still there. I said I was doing sets of ten because I wanted to get to all the moves. I would have a time cap and get as far as I could. He said that was a brilliant idea and told Kim and she thought it was a great thing and so we would all do it that way and she told later coaches to also offer it.

We warmed up, but not too long because there was a lot to do today.

Today’s WOD as written:
Week 6/8

Do NOT add more weight than prescribed. The goal is to make slow incremental progress to build strength.
Warm up your entire body thoroughly
percentages based off 90% of your 1RM
(always choose a lighter weight when unsure)
rest 3-5 minutes between sets
perform as many reps as possible on the last (+ set)
Squat –
3 @ 70%
3 @ 80%
3+ @ 90%
Post entire workout – 3 @ 70# / 3 @ 80# / 6 @ 90#
Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Because adding the ten pounds and then taking 90% essentially puts me at my one rep max, I figured out both numbers – with and without the ten pounds – and then picked the weight in between. My weights for back squats were 68, 78, and 88 and I got 3, 3, and 4 so that part wasn’t too bad.

Facebook had a video about locking your shoes when you tie them by using that extra hole and loops and stuff. My CrossFit shoe has that. My higher heeled shoe does not. So, I had one shoe locked and one shoe tied normally and it made a difference. My locked in foot did not slide forward. Amazing. A life hack thing that worked as advertised. I put my regular shoe back on for Filthy Fifty.

The numbers are all boy things without the scaled girl numbers offered. Doesn’t matter because I did less anyway. I used a 14” box and did step ups. I did jumping pull-ups. I did Russian kettlebell swings using 25#. I did walking lunges and knees as high as I could get them. My push press was 22# and I did supermans instead of back extensions. Wall balls were with 10# to an 8’ mark. Burpees were without a push-up and that helped tremendously. No single unders allowed so I had to do a jump to touch a bar and I have no idea why that’s a sub because it was easy. We were given a 25 minute cap since that’s all the time we had left.

My heart rate was so high so often that I spent most of the time box breathing. I got the step-ups and jumping pull-ups done before I had to rest but my heart rate was 170 by that time. I would get it down to what I figured it needed to be to get all ten moves of the next things without stopping. I did that and worked ten moves and rested, over and over and over again.

The last time I did this, I managed to do a Dirty Thirty in 30.48. Doing all the moves together throws in the added bonus of muscle fatigue. Breaking it into sets of ten let you move from thing to thing without that fatigue. And still I sucked. I managed 2+33. I have no idea what to do about my heart rate. I keep going to the gym. I keep pushing. I keep box breathing. I keep doing everything I know to do and the one muscle that seems to not have done anything in 2.5 years is the one that really is the basis for everything else. My heart.

I don’t know how to train to fix this. My resting heart rate isn’t even really low enough. I start the WOD with a heart rate of 120 or 130 which is already too high. Then I zoom off the charts and past what the cardiologist recommended. Not too far past, but I can’t be stopping all the time.

I don’t know why this continues to happen. I have no idea what the etiology is, the underlying causes for this, or the fix. I only know it is disheartening. My arms and legs could push farther, but my heart cannot. And so I sit. And box breathe and hate the whole thing.


Lovely evening and I slept in this morning. Can’t really ask for more than that. I have opted to go to 9 AM open gym time on Thursday so I don’t have to set my alarm for a day I don’t have anything else to do. The issue is making myself go and I think I can do that.

I looked at the WOD last night and sighed. Just sighed. I do not love brutal workouts. I don’t know if I ever will.

We are doing Filthy Fifty today and I remembered doing that before so this morning I looked it up. I have done it twice before!

In May, I did 25 reps of 14″ box jumps, jumping pull-ups, 10# KB swings, walking lunges, knees to as high as I could get them, 22# push press, supermans, 4# wall balls, pushups instead of burpees, and 100 single jump ropes in 27.07.

We did this same WOD on November 5, 2012 so almost exactly one year ago. I was really new back then, but still already three months in. I did ten reps of each: 9″ box jumps, ring rows, 10# KB swings lunges, knee lifts, 22# push press, 4# wall ball, burpees, and 20 jump ropes in 19.45.

Since it is open gym, warm-up is whatever I want. I began with a 400 meter run and wasn’t sure I could make it. I did. I did a Ryan complex down the mat because I didn’t really want to do too many lunges here but I needed to stretch out, I held a squat for a minute, I did some dislocates and passthroughs and some backward passthroughs, some good mornings, some cherry pickers, and then stretched my shoulders and arms, concentrating on my bad right arm.

Today’s WOD as written:
Filthy Fifty
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood(both men and women)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Ryan was sitting on the bench when I got there and so I asked for his input on the WOD. I had written the information above out and so I knew exactly what I was able to do when. I told him I wanted to increase on the KB swings but do Russians if that sounded good, and use a 10# wall ball. I was worried about the number or reps to go with. He suggested that I do the Dirty Thirty and do 30 of each rep and increase where I wanted. I had considered increasing the push press, but since I was thinking 32# and 33# was the real version, I figured I was biting off more than I could chew.

I had a 14 # box for the jumps, did jumping pull-ups from a little heap of weights stacked nicely and these were harder than I thought they were or than I remembered, 25# Russian KB swings, walking lunges and my legs were on FIRE with these, knees to elbows and I was almost really there for the first 15 but as I kept curling up, I put enough pressure on my stomach that I had to fight the urge to puke so I didn’t get as close on the last 15, 22# push press, supermans that were just ugly, 10# wall balls without any whining about wall balls, pushups instead of burpees, and 4:1 single unders or 120 jumps.

I spent a large part of my working time trying not to have a heart attack. My heart rate was consistently high because I was too anxious to get back to work to let it drop much below 158 which means I’m at 161 very soon and back to beeping again. But I was there doing this alone with one other guy there working on his lifts. So all the beeping was only bothering me.

I was so tired by the jump ropes that I think I went from five to sixteen so I added another ten at the end and then I did it again during the second half of the jumps. So I either jumped 120 times or my counting wasn’t off and I was just so tired I couldn’t count anymore and I did 140, but I did at least the right amount.

I finished this hellish thing in 30.48.

It took me 3 minutes and 41 seconds longer to increase the reps by 20% and increase the weight in a couple places and my knees to elbows are much closer now than they used to be. So I will give myself a pat on the back as soon as my arms work again.

And as a bonus, I didn’t die – although it did seem like a perfectly acceptable option somewhere near the end of the wall balls or the middle of the pushups.