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:

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

Wall balls (20/14)
Kettlebell Swing (53/35)
Box jumps (24/20)
Push press (75/55)
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.



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.


We went to Bluffton yesterday and got to play with Frankie and her parents. We went to Palmetto Bluffs and wandered around. We got to see the ruins of a magnificent mansion built in 1914 and destroyed by fire less than 15 years later. The front steps and pillars were about all that survived the blaze. The area today is gorgeous and full of luxury homes. We ate at Buffalo and had very unique meals. We were an Awesome family of five.

Frankie used to want to be a meteorologist, but she has changed career goals. Now she is going to be an architect. She kept taking pictures of all the beautiful buildings and telling each of us which kind she would build for us. Nice kid. I get a gorgeous three story building with a wraparound porch.

When I began CrossFit almost three years ago, I had delusions of grandeur. I thought I would become this sassy assed awesome old broad, able to move large piles of iron with alacrity. Instead, I’m this old broad who spends far too much time trying to get her heart rate back down so she can move pitiful amounts of iron. This is not, apparently, to be seen as failure.

My son was giving me some shit yesterday because I said I was the worst person at my box. I always have the worst time and move the lowest weight. I’m the oldest person at my box and this is supposed to give me a pass. The second oldest person at my box just competed at the CrossFit Games in California.

I got to the box today and it was, once again, just me. Kim was coaching. I warmed up as instructed and was ready to go.

Today’s WOD as written:
Take no more than 20 min to complete
Front Squat 3X5 moderately heavy (70%)
Push Press 3X5 moderately heavy (70%)
100 push ups for time. Every time you pause AT ALL or break, do a parking lot sprint.
RX+- ring push ups

I looked up my one rep max for both moves and used a calculator to get the weights. I was doing 62# and 42#. While resting in between sets, I said something about Craig yelling at me and Kim asked what for. I said I had said I was the worst person at the box and she immediately said I wasn’t. She said I was coachable. There were some people who aren’t and she has had to work really hard to get them to not hurt themselves.

Her take on a good athlete, apparently, isn’t in the results, but in the ability to listen. I can do that. But I still can’t do more than a few strict push-ups without falling apart. I can do zero pull-ups without bands. The piles of iron I move are miniscule. Everything I do is less. I realize that I’m in a minority even doing CrossFit. And then I’m in another small group of women CrossFitters and then I’m older than dirt and most women my age wouldn’t even try this. I got that.

But I’ve been trying for three years now and I thought I would be better at this by now than I am.

I did get the three sets of five done with both moves.

I did 50 push-ups on Friday and my arms/shoulders were so sore by Friday night and were worse on Saturday. I stretched and massaged and hurt for a while. By Sunday it was better. But there were 100 of them on this after 50 did me in.

My sub was a raised bar and my masters scaling was 80% of the reps. I know it said even for a pause, but really? If it was less than a second or two, I didn’t count it as a pause.

I managed to do 30 without stopping. I had started with a heart rate of 110 so it wasn’t too bad. Then I went for a walk and came back and did the rest in sets of ten. My heart rate would be about 162-165 at the end of ten and I would walk slowing and come back with a heart rate of 155ish and be able to get 10 more. I never had to really sit and just sit and box breathe. I finished in 6.40.

And then I felt guilty. I could probably have done another 20 reps, but then I would be crippled. And I know that when WODs are scaled on the board, they have the number of reps dropped. I could have done more, but I didn’t because I wanted to be able to move my arms tomorrow. But I did what I had said I was going to do before I started.

I got home and my computer had restarted itself which means Microsoft did something to it while I was gone. Asus had upgraded my touchpad before I went to the box and it was still blissfully turned off after they helped me. But as I was typing the beginning of this, my cursor kept hoping around as I typed. The touchpad was back on.

But I remembered what I needed to do to turn it off and I went back to that screen. All the options were grayed out. My selections of turning off the touchpad when a second mouse was plugged in was still checked, but inactive. Nothing was active. It was absolutely mandatory that I have Smart Gesture available so that I could do things I don’t want to do and not be able to do the stuff I want.

I tried a number of things including going to Microsoft help and asking them how to turn off the touchpad. I had to create an account. I could ask the question but … the place to enter details had to contain between 6 and 6000 characters. It would not let me type in it. I could not get the textbox to select with my mouse, touchpad, or touch screen. So I couldn’t ask the question.

I finally found where I could tell the touchpad to go back to older drivers and then it would turn off. I then had to find the place to tell both Asus and Microsoft that they may not put another damn thing on my computer without me verifying that I want it on my computer. Any and all things that say anything at all about a touchpad or smart gestures will be forbidden and I don’t really care what else happens.

All this has taken an extra hour and way too much frustration. But it did take my mind off my gym problems.


We had a wonderful weekend and I got to go to my first ballet recital ever. Francesca was wonderful, of course, and the entire program was darling. There is simply nothing better than a bunch of young ladies striving for athleticism and beauty. They were awesome.

We went out to eat after the performance and I got to talk to Craig about my whole heart rate situation. He suggested interval training and I will do it, but I don’t have much hope for liking it. I hate to run even if it is just for 30 seconds at a time. I also have to get some sort of timer on my phone that will beep at me for the intervals and since they aren’t all the same amount of time, this is going to be a trick. I know there has to be something out there.

He also suggested I do some yoga. Something gentle to help with concentration and relaxation as well as controlled breathing patterns. I’ve looked into that. There is a relatively local place I can try.

I looked at the WOD last night and just sighed. It’s all too much. It’s all scalable and I always manage. But it is too much. It is all way too much.

I thought I was going to be all alone today because I beat Kat there, but she was just later than me. We warmed up and were declared ready to work.

Today’s WOD as written:
Week 7/8

Last loading week of the second cycle. Time to work for the reps. 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)
Press –
5 @ 75%
3 @ 85%
1+ @ 95%
Post entire workout – 5 @ 75# / 3 @ 85# / 4 @ 95#
for time:
21 Hang Power Cleans (135/95)
21 Pull-ups
21 Calorie Row
15 Hang Power Snatches
15 Pull-ups
21 Calorie Row
9 Thrusters
9 Pull-ups
21 Calorie Row

So there I was with the calculator again, trying to figure out what weights I was supposed to be working with today. I did 5 at 37#, 3 at 42# and 2 at 47# and thought I might get the third one but some heavy hand came and laid it atop my bar and it wouldn’t go up again. Kat had the same problem on her third heavy lift.

I added everything up because apparently the 45 reps of a 21-15-9 weren’t enough, we had to add the damn calorie row. That was 153 reps. Too much for this old fart. First thing I did with this hot mess was go 18-12-6 just like a master’s WOD. My rep scheme was 82% of the young people’s WOD and that was more than enough for me.

My second problem was the weight. I can’t do 95# for any of those things. But I can do more weight on my cleans and thrusters than on my snatches. My one rep max on a snatch was 27#. Kim said to use two different bars and just do a 33# for the cleans and thrusters (just like in the Open thrusters) and use a 22# for the snatches. I did.

Quite frankly, if I was braver, what I would have done was lower the rep scheme even farther and used heavier weights. I could have managed 42# on the cleans and thrusters. I might have been able to do a 33# bar for the snatch. I would have at least tried. But I’m always so damn slow anyway that loading the bar heavier just makes me worse.

I had two bands available for the pull-ups, but started with just one and used the second when I got cranky.

I managed all 18 cleans without stopping because the bar was so light and I began with a lower heart rate. But even so, I was at 132 before I started. This is absurd. I was at 172 when I finished so it took a while to get my heart rate down enough to do pull-ups. I used the one band and got about half way. I used the one band again and only got a few more. I rested more and used both bands and finished.

Then the slogging through a row. I am not efficient on this in any way, shape, or form. It takes me 3-4 pulls per calorie and even with that, my heart rate was 172 when I finished so I had to sit and box breathe and work on getting my heart rate down enough to try some snatches. I was hoping for three sets of 4 but I managed to get 7 done before I had to stop. This is why I think I could have managed 33# but then I would have gotten the four and had to stop twice and taken even longer – unless I dropped the reps even more. But I got the other five and finished that part.

My pull-ups were with both bands. I got 9 and simply couldn’t finish out the last three. But I only paused to regroup and reset my hands and then finished them. Then back to slogging out the calorie row.

Kat was finished with the whole thing when I was finishing my second rowing crap. My heart rate was way too high and I wanted to get the thrusters done without having to stop. So I waited and did box breathing and waited and breathed some more and got a heart rate down to 150 finally. I got all six thrusters but then my heart rate was 176.

So I had to wait and wait and box breathe and wait and finally got a heart rate where I thought I could manage six pull-ups. I did. Then I had to row some more and I finally finished in 18.23.

One of these days, I’m going to watch how long I spend resting and figure out how much I’m actually working instead of how much I’m just tachycardic.



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.


We had an internet outage on Saturday. Someone working overnight dug into all manner of infrastructure, including our internet cable. The television worked, the internet and phones did not. We were without access for about 17 hours. During this time, we had to fend for ourselves. We went to the Farmers Market in the morning.

By about 2 PM we decided to walk up to where all the major trucks were working to see if there was some hope of restoring service. I knew I was not wearing good walking shoes, but shoes that I wear frequently. The walk was about 2.5 miles. My shoes lasted for about 1.7 miles and then for the last .8 miles I was in trouble. I was getting blisters so I took off socks to see if it would help. It didn’t. I walked barefoot. The sidewalk was hot and eventually the soles of me feet were ouchie. But I wasn’t home yet. I stepped on something that ripped the curly part of my fourth toe. The “burned” part of me feet has healed up. The torn ragged hole in my toe has not. It still hurts to walk. But lifting isn’t done from the toes.

After 100 push-ups, my neck, shoulders, arms – entire upper body – was stiff and sore. I have managed to take ten minutes to mobilize each day to get my afternoon coffee. I have done some other stretching throughout the day. I was still a little tight going into the box.

I looked at the WOD last night and just got pissed. I understand a Wendler cycle and the need to be a superjock. I also understand math which doesn’t seem to be the epitome of necessary tools for a superjock. So once again, instead of just percentages, which would even the playing field between those same superjocks and the rest of us weenies, there was an added “just” thing that was totally inappropriate.

I did the math. Well, Google did. I just entered the data. If I were to add “just” five pounds to my weights, I would be adding first 16%, then 14%, and then 12% to my numbers. Really? That’s a “just”? I understand that real athletes have higher weights to start and adding just five pounds is really “just” five pounds. But my weights are so low, that it is not “slow incremental progress”. One-sixth of the weight is not a little bit.

If, instead, the numbers began with a higher percentage of the one rep max weight and then figured from that, it would be equitable across all types of athletes. If we were to figure from 95% of one rep max instead of from 90% of one rep max, we would all be going from the same place again. But jocks don’t seem to understand that everyone isn’t at the same level. Rather than overkill for the Little Old Lady, I’m just upping my weights by beginning with a 95% of my one rep max to figure my weights. It is more equitable and more doable.

Today, Kim and Ryan will return from a weekend concert in North Carolina. There was no coach today, but the gym was open for us. Kat and I worked together, deciding on our warm-up and doing enough while compensating for my boo-boo foot.

Today’s WOD as written:
Week 5/8
We are starting the second 5/3/1 cycle this week. For your upper body movements (press/floor press) increase your weights by 5 lbs and for the lower body movements (deadlift/squat) increase your weights by 10 lbs. 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)
Press –
5 @ 65%
5 @ 75%
5+ @ 85
Post entire workout – 5 @ 65# / 5 @ 75# / 9 @ 85#
Re-Test Week 1 WOD (Are you FASTER than 4 weeks ago?)
5 rounds for time:
10 ring dips
10 pull ups
20 air squats
1 minute rest
scale movements to the point where each set of each movement can be performed unbroken without kipping and maintaining a steady pace.
Post time to complete each round (not including the minute of rest). Try to maintain a 10% +/- average pace. The goal for this WOD is to learn your average pace and reduce the average not blow out one fast round and tank.

The weights I worked with today were 32, 37, and 42# which was 2-3 pounds higher than the first time through.

My goal was to get 7 on the 42# but the lifts were really difficult. I was having putting the 37# up. I don’t really know why because it isn’t that heavy. I got three on the 42# and that was all I could manage.

I looked up what I did last time for this and it was 7/7/15. I used a blue band for the ring dips and both a green and red band for the pull-ups. The likelihood of my bettering my time in four weeks is pretty much nil. I have been struggling with my heart rate for over 2.5 years now and it is still too high too often. But I’m an outlier and I have to remember that while CrossFit is for everyone and it is all scalable, writing WODs is not. My goals have to be my goals. Craig linked to a video with a CT Fletcher screaming about ISYMFS  or “it’s still your mother fucking’ set”. I’m working as hard as I can and doing more than I ever thought I would. That’s good enough.

I woke up at 5.30 this morning and most of the above was written before I even went to the gym. Especially the preceding paragraph. I need to emphasize that. I set up exactly like last time. I used the exact same bands. My old times were 1.31, 2.13. 2.07, 2.26, 2.00.

Today, with the weeks of pull-ups behind me, I had no problem getting the seven done. I was nearly getting chest to bar on the first few rounds. I didn’t need to pause at all between the pull-ups and squats. I did pause each time between the ring dips and the pull-ups and got my heart rate down to 155 before starting the pull-ups. Then I would just deep breathe while I did the squats. My times were 1.21, 1.25, 1.32, 1.31, 1.33. I had no intention of getting any better in just four weeks. In fact, I did – at least on this part. I could be very sad about the push press or I could be very happy about the conditioning. I choose happy.


Happy 42nd anniversary, Dick. I can’t believe we have been married so long. I remember us being young and with our lives stretched out infinitely in front of us. Now I look back and realize we were pretty damn good. Thank you. For everything.

We went out to brunch yesterday. Not that we meant to; we were going out to lunch but they had a brunch menu and so we had brunch. I tried wearing a very thin sweaterish type jacket this weekend and I found I couldn’t get my arms comfortably in the sleeves any more. My guns are too big. Isn’t that just a hoot? Who would have thought a Little Old Lady would have such a problem.

My legs were feeling better when I got up this morning. I didn’t make pitiful mewling noises when I went to pick up my shoes off the floor. I figured my time at the box was going to be fabulous. Kim wants to crochet some “gladiator booties” for a friend’s baby but she doesn’t know how to crochet. The plan was for me to bring stuff and after class, have a crochet class. Ryan told her to continually complain and keep saying, “I’m too young for this.” I love this place.

We were warmed up after a run and row and bear crawl and stretches and whatever else was in there. Then we began our day.

Today’s WOD as written:
Week 4/8
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
DELOAD WEEK – Do not do more than 5 reps on the last set
Press –
5 @ 40%
5 @ 50%
5 @ 60%
Post entire workout!
30 ring dips
15 jumping lunges
30 pull ups
15 jumping lunges
30 hand release push ups
15 jumping lunges
30 ring rows
15 jumping lunges

I was so happy to see this. I love deload week. It is such a relief to have weights that aren’t killing me. I know it is all based off my own one rep max and all, but still. I love deload week. I’m a weenie and I’m lazy and this is perfect.

However, as always, I have issues. I spent some time with a calculator and came up with my numbers. They are pitifully low. In fact, they are so low there isn’t a bar light enough for me to get the 40% figure. I figured I knew what I would do, but I made sure that was a good plan.

My weights were to be 19, 24, and 29 pounds. There is no way to get 19#. I did some warm-ups with just a couple dumbbells but they really aren’t the same. Then I used the 22# bar for the first five and could actually make the other weights just perfect. I did those without whining at all!

I looked at the morning times. I figured that was a lot of reps. Gabe was done in 6 something and a couple people took over 13 minutes. I knew I would be closer to those people. I also knew that I was scaling this. At first I thought 20 and 10 and then I thought that was too weenie. I didn’t need to cut back that much. I could do more. So I went with 80% or 24 and 12. It was still a lot, but I thought I might be able to get three sets of 8 pull-ups which was going to be my Waterloo.

I used a 1” band on the ring dips. I used a 2” band for pull-ups. I did push-ups from a raised bar on the rack. I also did just walking lunges.

I managed 14 ring dips before I had to stop. I did box breathing and got 8 done before my knee in the band started yelling at me. I tried switching knees and nearly killed myself and couldn’t even get the last two done like that. Before I actually injured myself, I went back to my left knee in the band and finished.

Then I panted like a lizard on a hot rock. I got my heart rate down and did the lunges and then had to sit and get my heart rate back down.

I managed 8 pull-ups and my heart rate was 173. I could get my heart rate back down to mid 140s and go again. After 8 more my heart rate was 174. I couldn’t get my heart rate to drop farther than 150. I gave up and managed five. Stood there and panted and got two. Stood there and panted and finished that last one which may or may not have been a no rep but I counted it. My heart rate was 178. This was the only part of the day that hurt my bad arm and even that wasn’t very bad. I’m still not knitting at all.

I got it down and did the lunges. Then I managed 21 push-ups (which means I maybe should lower the bar a bit more) and had to pause slightly before getting the last 3. Then I got my heart rate down and did lunges.

I had to rest and when I was ready, I got 18 ring rows before I had to stop. I just sat on the ground under the rings and panted then managed to finish them off. My heart rate was too high and I had to rest but I was almost done so when it got down to 159, I figured what the heck and did the lunges. I finished in 14.30 and I felt absolutely awful.

I couldn’t tell if I was going to pass out, puke, or shit my pants. I didn’t really want to do any of them. It took me a few minutes of just sitting for the room to stop spinning and then the whole alimentary canal thing cleared up. I could teach crochet.

I went to the bathroom and washed my hands. I filled my contact case with solution. I put my glasses on and couldn’t see anything. I still had severe WOD brain. It took a few seconds for me to figure out that I had forgotten to take my contacts out so I took off my glasses and did so. When I put my glasses back on – presto – I could see clearly even up close and so we began our crochet lesson.

By time we were done with that, I was feeling human again and knew that I was going to be fine. I enjoyed the whole day. I love deload time. The conditioning portion was tough but doable. Not bad for an old fart.