We don’t know what the workout is going to be until we show up at the gym. We know what movements are going to be in the WOD, but we don’t know exactly how that’s going to work. On Mondays, we know nothing. But for the rest of the week, the moves are posted on Monday morning.

We also don’t know what day of the week is going to turn into a partner workout. It used to be every Thursday, but then some people were cranky or something and so now we take our chances. Partners are usually arrived at by drawing names from the Red Bag. When there won’t be enough bars for everyone if we don’t all share, that can change.

Thursday’s movement was “run”. That was it. Thursday was also stormy. It wasn’t pouring for 8 AM and I had no idea how this was going to work, but I go to the gym on Thursday and so there I was. I was there alone at first and then just me and Laura. I had a chance to talk. First, I had read the board and noticed that we didn’t have to run in the rain. She had switched Thursday and Friday and we just had a regular workout on the board.

But Friday was going to be running. I don’t. I walk. I walk faster than I can run over the long haul, but I really can run a teeny tiny bit. I just can’t do anything after I run. But I knew the workout was going to be four 400 meter runs with a two minute rest between each. I asked how much disturbance in the force would happen if I actually ran but did only 200 meters. I haven’t been able to run 400 meters even once since I started CrossFit and it doesn’t look like I will ever have the endurance to do so. But I have run 200 meters.

Everyone knows I walk half the distance and that takes me about the same time it takes everyone else to run. But this new proposal would thwart that.

We watch each other. We know who doesn’t do the full range of motion and who miscounts their reps. We know who the cheaters are. I’m not a cheater. This is simply a scale. At least that’s how I look at it. I’m doing my best. I’m just not the same age as all those younger, faster, fitter people I spend time with there at the gym.

Laura was pleased to hear that I was willing to give running a try. And she gave me her blessing as well as her protection for my version of the running WOD.

She also suggested that I wait until my heart rate was low enough and not be concerned with how much rest I took between runs. We were only keeping track of our times on the runs and didn’t have to worry about total time taken. It was nice to know that someone there was experienced with CPR, too. Not that I was going to need it, but it was nice to have available, just in case.

So today, for the first time ever, there was a running WOD and I ran. I ran my first 200 meters in 1.01. I rested two minutes and was able to run again. Second time was 1.03 but my heart rate was higher at the finish. I rested 2:15 that time and got back on the third round in 1.05. I had a higher heart rate again and the longer I work, the longer it takes to get it back down. So I waited 2.5 minutes before heading out on my last run. I managed it in one minute even.

Today I ran a half mile. I know there are marathoners and super-marathoners out there who would scoff at such a “feat” but for me, it is a win. I haven’t run that much in years and probably decades. I know it was just in spurts and I know that other people, even people my very own age and older, can run farther and faster. But I couldn’t and yet today, I did.

Just as an aside, yesterday’s usurped WOD was heavy kettlebell swings at 70/53. I usually use the 26 pound kettlebell so I tried using the 35 pound one. I had used a 30 pound before at CrossFit Summerville but that’s not available here. I gave the heavier one a try. And it worked. So I used it for the WOD and managed to get five rounds of the crap in seven minutes which was only a total of 15 kettlebell swings, but it was a PR for me there, too.

Merry Christmas to me. I’m racking up the PRs before I turn 66 like they are free candy. Who knows what I’m going to be able to do now!

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Because of all the rain, they asked people to stay off the roads unless absolutely necessary on Monday. While I believe it is important to not cherry pick my workouts, I don’t believe I actually have to show up in a statewide emergency. So I didn’t go to the gym. Instead, I walked rapidly around the big, big block for 55 minutes. But I stopped enough to take some amazing pictures of pooled water. We didn’t get flooded out at our house, but there was lots and lots of water.

Yesterday, I did nothing. Well, I wrote a lot, but other than that, nothing. We had our Tuesday crab legs. I have one more meal of crab legs and then the freezer will be blissfully free of crab. Until I buy some more, but that’s a different story. We have so much shrimp, that’s going to have get cut back, as well.

I successfully did not look at the WOD last night. There have been snatches or overhead squats for four days in a row. I wasn’t going to let it upset me because I’ve opted to forego snatches and overhead squats until next year. But it still upsets me. I hate being old and feeble.

The whole CrossFit thing upsets me. I haven’t seen any progress in so long. I’m stagnant. Because of all the snatches and overhead squats which challenge my poor balance, I have been moving very low weights. I believe I’m weaker than I was at the beginning of the summer.

Today was Nikki, Cindy, me and a new person, Natalie. All of them are young enough to be my daughters. Kim was coaching. Nikki has been out of her initial training stuff for a couple weeks. Natalie still isn’t quite finished – she is going tomorrow for another skill lesson – but she wanted to try a class.

Today’s WOD as written:
Strength:

5,4,3,2,1 increasingly heavy high bar back squats.
Fight Gone Bad with a twist
3RFT:

Wall balls (20/14)
Kettlebell Swing (53/35)
Box jumps (24/20)
Push press (75/55)
Burpees
1 minute at each station. No programmed rest until all 5 moves are completed. 1 min rest between rounds. Score is total reps.
You can thank Chip Spalding! Requests (by other athletes) were submitted by several for no rowing or running. Burpees it is!

Luckily, Craig doesn’t read these or this would make him go crazy. Training is supposed to have some sort of plan. There should be a plan for the day, but also a plan for the short term and the long term. Just random workouts don’t create a program which shows consistent growth. We are doing a bunch of WODs that members sent in for us. Just random shit.

When I looked at this stuff today, I had a plan for the back squats. I would start at 53 and add ten pounds and end at 93. I did that. Nikki ended at 112, which is just a point of reference. It is not a comparison. I don’t believe that, either.

Kim said she was up in the middle of the night worrying about how to scale this for me. Did I want to do :30 on and :30 off? I would love to, but my heart rate wouldn’t let me do that. I thought maybe :20 on and :40 off or I could just go to a pre-determined number and then try to recoup. Kim liked that. She asked what numbers I though. I thought I should do 8 for each on the first round and then seven and six and see if I could survive that.

I used a 10# med ball, a 25# kettlebell, a 20” box, and a 33# bar. I tried to go to 9’ mark on the wall balls, did American swings, and step-ups. I had a heart rate of 112 to start.

I got my wall balls done and had a heart rate of 159. I did box breathing and was ready for the kettlebell swings, I could get my heart rate down for the step-ups, but as I sat there panting, I thought to myself what the hell was I thinking? I created a new strategy. I did the eight step-ups and then did my best to get my heart rate down. I did 16 push press. That was my 40 reps I was counting on. I skipped the burpees. Then I had a little over two minutes for a break.

My heart rate was in the 140s to start this time, but I thought I might be able to get eights again anyway. I did on the wall balls and kettlebell swings. I had been really tired with that many push press, so I figured I could do 10 step-ups and then only have 14 push press. So I did that. My heart rate was 180 when I stopped and climbed at least to 182 before I stopped looking. I had a two minute rest because I again skipped the burpees.

I wanted to get to 40 again for the third round. I got the eight wall balls, but the kettlebell swings were easier and I did 12 so I had half the reps done. I did ten step-ups and then 10 push press. Then I panted like a lizard on a hot rock. I got up to 180 again, but I didn’t see it go over. There was still time left. My heart rate was down to 166 so with the last 30 seconds I did modified burpees and got seven in. My score was 127 and my heart rate was 175.

Kim’s score earlier today was 248. Cindy got 216 and was so ticked. She should have done better. She wasn’t feeling good and yet, she should have been able to tie her friend and her score was terrible and on and on she went. I sat there with a score almost 100 points less. I wish I could report how much the other girls got, but I don’t remember. There was so much written about what they used, that I didn’t notice a score, but I’m sure it was higher than mine even for the brand new person.

It was my best work. And that’s all I had.

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We made an unplanned trip to Florida last Sunday and stayed for a week. The only “exercise” I got was walking. We walked on the beach and we walked on the boardwalk and we walked, but there was nothing overly strenuous about any of it.

I had lots of really good food. We went out to eat a few times and I ate wonderful meals which were not anywhere near healthy let alone Paleo. Not that I eat Paleo at all, but they were not close in any way, shape, or form.

We got home last night and had pizza because … well, we had been in the car for eight hours and no one felt like cooking even if there had been food in the house to cook. In summary, I have had a week of “normal” behavior and not a week of CrossFit behavior. It feels like it.

I successfully did not look at the WOD last night. When I looked this morning, I wondered what I should do with it. First thing to do was math, so I did that and wrote my numbers down. I still have them sitting here at my desk because I failed to bring them with me to the box. Brilliant. I usually have a pre-workout banana but didn’t have any in the house. I did have my protein drink. Off to a good start back at it.

Today we had Leslie number 1 and Leslie number 2. Nikki came, Cindy showed up, and I was there. Apparently Leslie number 1 did not get the message since she was the only person not dressed in purple today. Leslie number 2 has not been a regular of late and wished to heavily scale things while she got back into it. Nikki just started with classes.

We warmed up and the biggest whiners were me and Cindy. Go figure. It is what we excel at. And it is expected. We would hate to disappoint.

Today’s WOD as written:
Strength:
Front Squats 10 @ 50% + 5 lb, 5 @ 70% + 5 lb, 3 @ 80% + 5 lb, 1 @ 90%, 1 @ 90%, 1 @ 90%
If you can add 5 lbs to the 90% reps without failing, then do so.
Conditioning:
Buy in: 20 slam balls (m/w)
3 RFT:
200m run
20 OHWL (45/25) (10 each leg)
20 KBS (53/35)
Buy out: 20 goblet squats with slam ball (m/w)

It was fun to have a larger class, but I’m used to being the only weenie around and having access to all the lighter stuff. Today, I had to share, but that is something I can manage. So it wasn’t a problem.

My front squats were done with ten reps at 42#, five reps at 57#, three reps at 67#, and the three single reps at 72#.

I asked Kim if she had a plan and she thought doing half of everything would work. But … I thought that since I don’t hold weight overhead, I could manage 15 plain walking lunges.

I managed all 10 slam balls with the 25# ball without stopping but then my heart rate was already 172. I couldn’t even manage a slow walk like that and make the cardiologist happy. So I waited to get it down a little and then walked. I sat and did box breathing for a bit and tried to do the lunges, but I hadn’t waited long enough and had to pause in the middle.

It was ridiculously humid out there today and I had trouble even holding on to the slam ball which has never happened before. So I knew that the kettlebell swings were going to be slippery. So I lunged to the chalk bucket and chalked up while I box breathed and then finished the lunges. I got my heart rate down to 145 and did the ten kettlebell swings using a 25# dumbbell since the 25# and even the 20# kettlebells were being used.

I got through the next two rounds okay and made sure my heart rate was low enough before starting the lunges so I could do them all at once. Then I had to rest and get a heart rate low enough to do the squats. My hands were slippery and I really could have used some chalk, but the bucket was waaaaaaay over there and so I just skipped it.

I managed to get the squats done without setting the ball down, but I did have to pause at the top a few times and regroup. I finished at 12.34 and had a heart rate of 178. Cindy did this RX and at the end, she said she felt like she was going to either puke or pass out. Her heart rate was 180. It is really a nasty way to work. But she made it.

I did have bacon and eggs here for breakfast, but I will need to run to the grocery store to restock the house with a better selection of healthy foods.

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My chin is bruised, but not as bad as I thought it would be. It is mostly placed under my chin and is lost in shadow unless I tip my head back. My ear finally stopped hurting and I can chew again. So I’m healing wonderfully. I will never try that stunt again. I will hurt myself in some new and strange way, I’m sure. But I won’t make this particular mistake again.

Nothing much is going on. I’ve been getting more writing done and I’ve managed to finish out my week to cook. Last night, after serving spaghetti – something easy to chew – my week to cook ended and now I am free. Free for a week. It is deliriously, delightfully wonderful. And I don’t even really mind cooking. I hate having to remember to stop what I’m doing to get to the kitchen to cook. I also am not so keen on meal planning. But other than that, it isn’t really bad.

I looked at the WOD last night and sighed. Monday and Tuesday were fine. And then this. Oh well, all things are possible with CrossFit.

I haven’t been sleeping very well for the past four or five days. I don’t even know why but I wake up around 2 or 3 AM and them am up for hours and then still wake up at the crack of dawn. Today, for what I believe is the first time since I retired, I woke to the alarm. I have it set to remind me to get out of the chair and get ready to go to the box. But it actually woke me up this morning.

I got to the box and a car was already in the parking lot. It was me and Hannah today. Nice to not have the coach all to myself. We warmed up doing various stuff and were eventually declared ready for the day.

Today’s WOD as written:
Strength:

Split jerk
3-3-3
Heavier than last week
WOD:
Buy in: 25 push ups
25 KBS (53/35)
Then:
3 Deadlift (195/165)
3 CTB pull ups
3 Deadlifts
6 KTE
3 Deadlifts
9 CTB Pull ups
3 DL
12 KTE
3 DL
15 CTB pull ups
Buy out: 25 push ups
25 KBS

Since I found out last week that I need to lead with my left foot, I was much more willing to test the waters today. I warmed up with the 22# bar and felt solid. So for my sets I did 32, 37, and 42#. That’s right. Full sized plates on my bar for this mess, too. I’m such a beast. Hahaha.

I usually arrive with a scheme to Masterfy the WOD. I couldn’t come up with a good way to do that today. I said so to Kim and she said there weren’t that many reps and I should just modify the moves. I followed directions but, first, now that I’m home and have a calculator, I know there were 160 reps in this thing. I’m not sure what “not many” is, but 160 is over that.

But the deal was to modify the weights and to use scaled moves throughout the WOD. So I did push-ups from a raised bar. I used 20# and did Russian kettlebell swings. I had 72# for the deadlift. I used double bands, 2” plus .75” for the chest to bar. I did v-ups for the knees to elbows. But I ended up being sucked into doing all the reps.

I managed to do the initial 25 push-ups with just a pause a few times. I did the kettlebell swings in two sets after I got my heart rate down. Then I sat around and waited until I had enough oomph to do both the deadlift and the chest to bar. Kim said my pulls were so strong, I had my chin over the top bar, rather than the one I needed. I thought with all the bands, I was still supposed to be doing chest to bar and apparently I could have gotten away with simple pull-ups.

No matter how I do them, they make my heart rate go sky high. I got my heart rate down enough to do the deadlifts and then got on the ground for V-ups. They are always surprisingly more work than a simple sit-up. But I managed them and then did more deadlifts.

Doing nine chest to bar was a lot more work than just three and I had to sit there and box breathe until I had a low enough heart rate to make it. But I did and they were still pretty strong. I was hoping to just be able to do three deadlifts, but my heart rate was 176 and I didn’t have anything left in the tank.

So I sat and did box breathing until I could I do the deadlifts and then went right into the V-ups which were even harder when there were more of them. I did three, took a couple deep breaths, did three, deep breaths, and finished. Then I had to pant a bit before doing the deadlifts, but not much and went and got ready for the last chest to bar.

Fifteen is a lot. I knew it was a lot. I tried to get my heart rate low enough to be able to do them all at once. I got eleven done and the room was spinning. I had to stop. My arms were tired, but it was my head that called it quits. My heart rate was 178 and I had to get it down. I did. I finished the last four and then rested to get a heart rate low enough to start on the damn push-ups.

I got 15 and then had to sit and box breathe for a few seconds. I got the last ten done with a few pauses, but no stops. Then I worked to get my heart rate down and tried to figure the best way to do the kettlebell swings. I figured 9-8-8 but when I got to 9 I still had some left, so I did 15 and then had to stop and box breathe. I got my weary, beaten ass back up and did the last ten and finished in 16.12.

I didn’t have to write “masters” on the board and only wrote “scaled” and I did manage it. But I prefer to lower the reps to keep me in line with everyone else’s times. I can do what’s written on the board, but that means their oldest, weakest member is doing more work than the heroes who bust this stuff out like it’s no problem. I don’t like to cut back so much I’m the fastest time on the board, but I feel like it is properly scaled when I’m in the middle of the pack.aa7ecbf9c2017ed5be6715d122ed79bc

I made an executive decision on Wednesday to skip my Thursday at the box. It was supposed to be really, really cold at 6 AM on Thursday and I chose to not hurt myself. I would stay home and live to fight another day. Then I woke up at a few minutes after 5 AM and was tempted to try to get to the box. I had to remind myself that I was smarter than that and had chosen to not go for a good reason. I fell back to sleep for a couple hours instead.

I looked at the weather for this morning and the first number was a 2, which was a lot better. Yesterday, Kim had a picture of her phone’s weather with a temperature of ⁰F 10. Twenty something was going to be much better. I set the alarm.

When it went off, the first thing I did was groan, then turn it off, then look at the temperature. It was a blistering ⁰F 31. Still below freezing, but not by much. Happy day. I had lined pants set out and wore a short sleeved, then long sleeved shirt and then put a jacket over that. I could do this.

When I got to the box, I looked at who was there yesterday. Some new guy was there for his first workout ever at 5 AM and Molly was the only person to show up at 6 AM. The entire day was fairly sparse. It isn’t just that it is cold outside. It is cold inside because we workout in an old warehouse that is neither heated nor cooled. Whatever the ambient temperature is, is what we work out in. We do have a couple big fans to help in the heat of summer. There is no hope nor help for the dead of winter. It is not supposed to be this cold here. I moved from Ohio to South Carolina to get away from this shit.

The shivering masses huddled and yearning to get fit at 6 AM were Jackson, David, Vianca, and me. We were all freezing. 5 AM had 5 or 6 people and they were all complaining about their hands. It really was freezing and since the WOD had runs, the door was open making it colder.

We warmed up as best we could or in theory or something. I did finally get my jacket off. So I guess I was warm.

Today’s WOD as written:
Back Squats 3-3-3-3-3-3-3-3
then
“Helen”
3 rounds for time:
400 meter run
21 Kettlebell swings (53/35)
12 Pull ups

Kim said we would do something to get our heart rates higher again before we began Helen, but we were to rest actively and do mobilization things between sets for the back squats. I showed her my heart rate was 153 already as she was saying this. Since there were so many chances to increase the weight with this many sets of back squats, I started really light. I went 43, 53, 63, 73, 83 and then I was struggling. My one rep max is 103 and I was hoping to get there. Apparently we move better when we aren’t frozen.

It was so cold, my nose was dripping. I told them the story of Chester and his wife because I have no sense. During a holiday dinner long ago, someone taped the whole thing and Grandma’s quavering voice came across in the middle of dinner as she spoke to her beloved husband. She said, “Chester, wipe your nose, it’s ‘bout to drip.” I felt like Chester all day today.

I added five more pounds to my bar and got the 88 but it was really hard. My left knee fell in and I was struggling. I was getting warm enough to be hot, but not my legs, just my core. I was not warm enough to take my long sleeved shirt off because then I would have been too cold. I was glad I had worn warmer pants but even with that, I was just not hitting my weights today. I stuck with 88 for the rest of the reps and tried to concentrate on form. By the last set, I did all three without my knee falling in. So that was a plus.

I looked up the last time I did Helen. It was in October. Since I blab too much here, I know it was ⁰F 66 out there that day and I did a 200 meter walk, 14 25# Russian kettlebell swings, and then 8 2” band assisted pull-ups. I know it took me 12.12 to finish this and I was melting.

I did the same damn thing today except for the melting part. As I said the last time, it is especially difficult to begin a WOD with a run and know I need to walk it or I shoot myself in the foot, as it were. If I run first, I’m all out of heart rate and the whole thing goes to hell in a handbasket. I have to be smarter since I’m certainly not stronger or have any endurance whatsoever. I am smart. In theory anyway.

I walked. I did the 14 kettlebell swings without stopping. Last time I began the pull-ups too soon and couldn’t get them all done at once. I waited for a heart rate to drop to mid-140s and did the pull-ups all together and then went for another walk. I managed to get that done three times. I knew as I walked in on the last walk that I wasn’t going to beat my time. I didn’t. It took me 12.39 today. I assume my walks took longer but it could have been my rests taking longer to get my heart rate down. I don’t know where I lost the time, but I did.

All in all, I’m really glad I went today. For some reason, even not getting close to my former time didn’t upset me. I just felt good. Maybe because two days off always makes me start feeling jittery and it is just good to get out there and get some work done. Or maybe it was just that it was so cold I couldn’t think of a good whine to go with my WOD.

Whatever it was, I was glad to have gotten up and was glad I made it to the box.

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I’m getting ready for my yearly extravaganza with my sisters. Sistercation 2014 is starting today, although without me. I will be joining tomorrow when my sisters pick me up at the airport. Then we have a week of laughing, breathing the same air, all talking at the same time, crafting together, shopping together, and mostly loving each other and every minute of our time together. Together is the operative word.

Today was my last day at CrossFit Summerville for two weeks. My niece has set up a date for us to do CrossFit on Saturday some place in Ohio. One of my questions today was what do I tell a coach when I walk into a CrossFit that doesn’t know me. It is obvious I’m old what with the gray hair and all. But what else would be pertinent information to share.

Coach Kim said to let them know that I’ve been doing this for two years so I do know what I’m talking about and that I scale so that I can keep the intensity while not dying. So that will be my game plan.

Warm up started with rowing and there were only three of us today. Steve, Kaley, and me. No Todd or Cindy around. We did some other stuff and I was doing fine right up until the broad jump down the mat and that just blows through the heart rate stuff until I’m done. I did manage to finish warming up.

Today’s WOD as written:
Back Squat – spend 20 minutes working up to a 1RM. Take your time and mobilize as you work through your warm up set. Post you total weight and put any PR’s on the board.
then
5 rounds for time
10 kettlebell swings (53/35)
10 pushups
10 wall balls
200m run
Compare to 4.1.14 and 5.14.14

I figured out a way to get a cheap PR. I used the 45 pound bar and built up from there. When I got to the 100 pounds, it was heavy, but not really a problem. I then went to 105# and squatted too low and had to drop the bar making a huge noise and landing on my ass. Steve was strict pressing 180# on Monday so I asked if he would re-rack my bar for me. He did. Then, I tried it again, kept control on the way down, my right knee buckled in on the way up but I managed to keep my balance and made it back to the top. A new PR. Then Steve did his over 300# back squat, which was also a PR.

I went back to see what I had done in May with this workout. I was working on stopping as soon as I beeped and doing shorter recovery times. My original plan had been a rep scheme of 10/5/10/5/10 but I couldn’t manage that without beeping. So I did 10/5/7/5/7 and finished in 15.39. I used a 25# KB, did wormy push-ups, used a 10# med ball, and walked the parking lot, running back in on the last round.

In order to see how things have gone over the past six weeks, I did exactly the same thing except for the worrying about the heart rate thing. I have taken to working until I can’t and using my heart rate monitor to decide when to start back to work. I determine how low I need the heart rate to be able to get the next set of reps in and go from there.

I had to pause each time after the push-ups and get my heart rate back to at least 165 before starting the wall balls. Then I could manage them and would be anywhere from 172 to 178 as I began my stroll through the parking lot. On the last round, although I was dripping wet and panting like a lizard on a hot rock, I ran it (well, as much as I run) back in and finished at 13.09 cutting exactly 2.5 minute off my time.

When I got home I had Dick check my back and I don’t think there is any bruising or anything from dropping the bar. It sort of rolled down my back as I crumpled under it and tried to throw it back off me. I mostly succeeded and nothing hurt at the time.

Now I have to get to work, get home and do the laundry so I can finish packing, and then… sistercation.

For those who follow this blog for CrossFit stuff, please know the next two weeks are going to be sparse in that regard. There will be sisters and the gnomes. We each have a gnome, mine is named Gned. The other two are Gnate and Gnute. Well, you know, they ARE gnomes. They get into all sorts of odd places and have lots of fun while the sisters are together.

After sistercation is a trip to the other end of Ohio where our niece is getting married on Saturday and then we get to see our son’s new house and play with the grandkids we haven’t seen in over six months. Then it is back home and back to work.

I will be back to my regularly scheduled CrossFit stuff two weeks from today.

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After the evening haircut went so well, I did nothing else. I played games on the Kindle and knitted some and generally sat around basking in the glow of a day ending well.

I went to bed at a reasonable time and slept through the night which is amazing all by itself. I woke up and had a new box of protein bars to start. Bam! Just like that the day turned south. These things were like eating a spoonful of sugar in each bite. I needed to eat something pre-workout and so choked a little more than half of it down. They probably wouldn’t be bad as a dessert, but first thing in the morning they were horrible. They were Wellness Bars or something like that and there was nothing “well” about them.

I finished getting dressed and remembered that I had to update my credit card today and then got a brilliant idea. I could buy some protein powder while I was there and make shakes in the morning and not have spoonfuls of sugar first thing. All this and it wasn’t even 5.30 AM. What a good brain to kick start so early in the day.

The full moon was simply gorgeous this morning. Stunningly beautiful. Breathtaking. Peeking through the Carolina pines or resting right above the live oaks. It was a soft yellow and lower in the sky so it appeared larger. Just a gorgeous trip to the box – driving with the top down and pleased with the entire world.

I got to the box and knew there was running involved in today’s WOD so made sure I didn’t kill anyone in the parking lot. That would have ruined my whole day. And put dents in my cute little car. Best to avoid it altogether.

We did warm-up stuff which included a 200 meter run with a med ball. I did not need any extra help to slow me down on a run. I managed the bear crawl without beeping, but the broad jumps did me in and I was beeping before the warm-up was over.

Today’s WOD as written:
Back Squat – spend 20 minutes working up to a 1RM. Take your time and mobilize as you work through your warm up set. Post you total weight and put any PR’s on the board.
then
5 rounds for time
10 kettlebell swings (53/35)
10 pushups
10 wall balls
200m run

I did warm-up reps with the 33# bar and then added ten pounds and then another ten and another five or ten and so on until I got to 93#, which was my one rep max. I got that without nearly as much trouble as I thought I would have. So I added another five and managed that with less difficulty than I had thought would occur. I asked if there was a way to get just two pounds and there wasn’t. So the only thing to do was add another five pounds and see if I could manage. I’m not positive I truly broke parallel, but if I didn’t it was really close and I took it anyway. A new PR with 103# – three digits.

I was so disappointed with the push press on Monday and mad with myself. I’ve been scaling and trying to baby my heart because – you know – heart. But I feel like I’m not progressing as quickly as I could because I weenie out and scale back in an effort to not die, which would really slow down any progress. Getting a PR today felt really, really good.

Then I had to scale.

I had to cut back on the KB weight because I can only manage the 25# one. And I walk the parking lot or else I have to die or something. I asked about a plan to see if I could do more heart rate stuff to help lower the amount of time I’m resting.

This WOD was done recently and I knew my heart rate went up to 167 and I’m trying not to do that. I discussed this with Coach Kim and we thought perhaps a round of ten reps, then five reps, then ten reps, then five, then ten. My heart rate before even starting the WOD was already 114 or only 114 depending on one’s outlook.

I got through the ten kettlebell swings and was beeping. I rested. I got through the ten wormy push-ups and was beeping, I rested. I got through the ten wall balls and was beeping and went for a stroll. I was half way through the walk before my heart rate was back under 150 and it was only in the mid 140s when I began round two. But that was a lower rep scheme and I managed with rests after each movement and beeping during the walk.

But when I got back inside, I was only down to 146 which is an okay place to start, but I reduced the reps to 7 each and still beeped, but didn’t get too high before the move was over. The five reps still made me beep, but not as much and recovery was faster. Since I don’t really understand all this stuff, I went ahead and did the 7 reps again on the last round even though that made my heart rate higher. I walked out and it was down to 153 as I made the turn to come back. I could rest when it was done so I “ran” or probably jogged in. I finished in 15.39 and with a heart rate of 160 – the highest it had been all day.

My time is pretty similar to the compared thing from April 1. On that day I was using 20# to push press because that was soon after I fell off the bar doing my version of toes to bar and my ass was still broke do I couldn’t do the kettlebell swings. I also had a heart rate of 167 in there and it never went that high today.

I got my credit card info updated and bought some protein crap for shakes. The sun was shining by the time I was ready to head home. It’s been a great day – so far.

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