Clean and jerk Max

Today's WOD:

1 rep X 10 rounds of heavy clean and jerk.

The purpose of this was to find one's max. Here's how my weight progressed:
95, 115, 135, 140, 150, 155, 160, 170, 165, 170

This was a fun workout, the first couple of tries I needed to get my head into the work out. However, as I re-familiarized myself with the movement it got a lot easier. As Jerry pointed out, my pull is great, I imagine my ability to shrug 200# is one reason for that, but he also pointed out that I had issues keeping my core tight, so I dropped it a couple of times due to my core collapsing. It really is all mental right now, this time it was my trouble focusing on everything that gave me some difficulty.

But I think the best thing about today is that it's a Thursday morning class, and I made it!!! I actually woke up at 6:30, had breakfast, and got to the blue room on time. I really wanted to make it because once again I'm going away for the weekend tonight, so I wanted to get in as many days as I could. Next week though will be awesome, I imagine I'll make it to the blue room five days. That's my plan, CFOT for Mon-Fri, first time ever. After four months, I think I'm ready :)

There is no Spoon

So today's WOD was termed "baseline". I should note that with the first round I messed up and did the air squats after the ab mat, doh!

500 m row
40 air squats
30 ab mat
20 push ups
10 pull ups

Although Jerry suggested doing it twice if your time was under 4 min, I went ahead and did three rounds because, well, because I'm a glutton for punishment. I think my times were something like 7:06, 8:24, and 6:53. When I figured out the time for my last round, I was astounded that I improved my time. I mean, my row the third round took like 2 min, 30 sec more than my first round. I talked to Jerry about this, he mentioned that for me now it's all mental, and I have to agree with him. Those seconds I spend sucking air don't help me rocover, all they do is waste time. I guess with that last round I just sucked it up and did it, and that will be the key for my continuation in improvement. Every now and then I get glimpses of what it's like to just ignore the pain and to push through, to simply not feel the exaustion and just go through the motions.

I really am going to try to attend the Tus Thur classes, even though they are only at unGodly hours. I think stepping up to crossfit 5-6 times a week will also help push me over the edge. It's been about four months of crossfit now, it's well past time to start doing this more than 3-4 times a week.

This one was tough. Haven't done the front squat in a long while, it was good to get back to it. The Rx'd weight was 135, which I thought would be easy, but after the first 10 reps my back was just too wobbly, so after that I did 115#s.

The WOD:
Front Squat/ Burbees / Pull ups
10 - 12 - 15
9 - 11 - 14
8 - 10 - 13
7 - 9 - 12
6 - 8 - 11
5 - 7 - 10
4 - 6 - 9
3 - 5 - 8
2 - 4 - 7
1 - 3 - 6

I did it in 43:19 I think, not sure though. Around the 6th round Danny suggested to widen my stance, and those few inches made all the difference in the world. I was approaching the squat with the jumping stance used in all the lifts we've been working on. Turns out it's ok to move your feet out a little wider for squats. After that it was easy, I felt bad only doing 115# near the end, but I wasn't about to re-rack the weight. Burbees are still tough, when I was approaching the pull up bar I just felt really weak in the shoulders.

Feel like I'm starting to turn a corner, like my technique/strength are starting to get to the point where I can work on my strength endurance/conditioning. Of course, I feel like that's happening every other week, but I guess that's a good thing, right?

Jerk and intro to Knees to elbows

This was a really good workout for me, the WoD:
5 rounds:
10 Jerk @135#
20 Knees to elbows

I nerfed it a bit, using 115# and 12 k2E's, to finish in 18:51. I've never done a knee to elbow before, so I thought to bring it down to 12, and I wanted to go heavy with the jerk, but I didn't want to get such a weight that it could really affect my form. 115 was tough, but near the end I started nailing the form, and that felt great.

K2E's weren't difficult with regards to using my abs, I was surprised with how easy it was the first time around. However, I after a while my right shoulder started to hurt some. I mentioned this to Jerry and he suggested switching from a pull up position (palms facing outward) to a chin-up (palm facing inward). Turns out that the pull up position places some stress on the shoulder with the additional outward rotation. I tried the chin-up grip for my bothered arm, and viola, the pain went away. I would have to admit, k2E's aer a lot more difficult for me than ab-mat because of the use of arms, but next time I'll definitely do the Rx'd version.

This leads me to my next thought, everytime I nerf a workout I look back and then wonder why I didn't do it Rx'd. Usually I do it Rx'd, but I'm still not 100% recovered from the flu (I'm like 95%) and the past two workouts I've really performed less than optimal, so I wanted to try to nail the workout, if not for psychological reasons rather than physical reasons. I'm sure tomorrow's workout, which I believe will be a B-day celebration, will be tough and I'll do it Rx'd.

Trying to push myself

Well, Today wasn't my best performance, not by far. Here's the WOD:
5 rounds for time:
400m run
15 hang cleans @ 75#
12 ring dips

I really tried to sprint the 400m, and I don't know how long it took, but Lindsey, and everyone else, was behind me. The hang cleans weren't at a tough weight, but I really wanted to get the form down. I'm having trouble with my speed strength, the violent pull that's needed wasn't there. I think I put the bar down once, I really wanted to just burn through everything. The ring dips were again tough. I was thinking of doing the express of nine, but I went through nine so quickly I decided to do the Rx'd 12. I think on round 3 and 4 I tied my pr of three (I think 3 is my pr).

So I think working on the technique of the hang clean and the 12 ring dips ate up time. I also just felt... tired. After really pushing myself that first round, that tank got empty quick. Again, I think my weakest point in crossfit is my strength endurance.

Thankfully, I didn't puke today, so it was definitely an improvement. I still have some congestion in my lungs, still have the occasional cough.

Pukie paid a visit.

Well, today was not my best day, but it was a good day. Going to post what the wod was later, but right now I'll talk about the experience. After being out with the flu for 10 days, I was surprised with how hard it was to breath. I still have some congestion in my chest, and crossfit proved that pretty quick. I went through the first round ok, the TGU's were my bottleneck. I spent a LOT of time working on those, everything else was ok. I had to break up the KB swings of 72 lbs. Jerry was telling me how it was just 15 reps, but I just couldn't get enough air, and it really threw me off. After going through the first round, all of my heavy breathing brouhgt out the congestion in my lungs. All that phlem moved out of my lungs and into my esophogus. When that happned, my stomach got a little confused, resulting in me puking in the bathroom for a while.

After I got that out of my system, I tried my second round. Did the burpees ok, and then I did one wallball. After that wall ball, I had to go puke a little more. I ended up only doing two sets, and I made the second set only 9 reps.

Jerry commented on how this exercise "cleared out the cobwebs," and I think that was a pretty good description. Afterwards I definitely felt like my lungs had been cleared out of some lingering congestion.

Good news from the DO

First: My hip is "way better" than when I first went to him. Now I only have some issues with the vertebrae between my shoulder blades (this will go away with better posture).

Second: I can workout on Wednesday. Expect to see me at the 5p class!

And now a note about hand maintenance. As the weather turns colder, watch out for the skin on your hands to become even drier. Make sure to use plenty of moisturizer after xfit and at other times.

Really frustrated

Ok, so Saturday was the day I started to turn the corner, where I feel better more than feeling sick. I had the Dallas baptism on Sunday morning, and I didn't get back to VA until last night, so this morning was going to be my chance to get back in the gym. But I just couldn't wake up early enough, getting up at 7:30. Now I have to go meet up with the DO, and I think he'll recommend holding off working out until Thursday. That means it will have been a 10 day gap of not working out. Ugh. I don't have a problem with the first 7, because breathing was really difficult for a while, but the last three I have issues with, and there's nothing I can do about it now. I just wish I could have gone to sleep and woke up earlier.

I would expect the general consensus out there is that I should be able to wake up earlier, that if I really wanted to attending class in the morning wouldn't be a problem. I have to admit I feel this way as well, which is why I'm so frustrated. Ugh. Because I really did want to get to class. Although I don't feel like I've gotten significantly weaker, I miss that feeling of exhaustion after a good workout, I miss seeing all the other regulars, I miss knowing that I'm taking steps to get stronger. Hopefully, the doc will say that working out tomorrow will be ok. If not, you can bet I'll be at the Thur. morning class, guaranteed.

I hope.

Should one exercise with the flu?

So I've been doing a little research about exercising with the flu and have found some interesting stuff:

1. According to one UK study, exercise boosts the effectiveness of a flu shot:

Exercising the muscle where your flu shot is injected may improve the immune system's response to the vaccine, UK researchers report.

And that study concerns itself with exercising only once. Our next study concerns a couple of times...

2. Exercise helps prevent the flu from killing mice. An Illinois study infected mice with influenza, took half and exercised them and took the other half and did nothing.

20-week-old mice that had exercised had significantly (p=0.008) higher survival rates (18 of 22) versus HCC of the same age (10 of 22). However, 11- to 16-week-old mice didn't show a significantly higher survival rate. When all EX mice (47) were compared with all HCC mice (48), EX had twice the survival rate, 59% vs. 29.4% (p=0.003). None of the variables (food/water intake, random activity or symptom severity) proved to be reliable at predicting mortality. However, severe lethargy was apparent one to two days prior to death. And while there was a "marked, age-dependent effect on mortality, there was no effect at all on morbidity, which was somewhat surprising," Woods said.

Note the mice were exercised only until they were symptomatic, so working out while down with the flu doesn't do anything, but it does show that exercise boosts the immune system.

2. According to another article, you should not workout with an infection or a high fever. As one would think, exercising with a fever excessively works your heart:

your heart has to pump blood to your muscles to supply them with oxygen. It also has to pump blood from your muscles to your skin where the heat is dissipated. When you have a fever, your heart has to work extra hard to get rid of extra heat. Furthermore, some viruses that infect your nose and throat can also infect your heart muscle. The combination of the extra work and an infected heart muscle could cause irregular heart beats. You won't lose much conditioning unless you take off for more than a week.

I'm not sure if I should work out while I don't have a fever, (Currently I wake up w/out a fever and get one at night), but I really don't want to work out feeling like I do. That leads me to my next little nugget of info...

3. That same article says that exercise will neither speed nor slow recovery from the flu:

During World War II, American soldiers were drafted and sent to do their basic training at the Great Lakes Naval Training Center before they were sent to fight in Europe. A major epidemic of flu occurred affecting almost all the troops. Half of the soldiers were kept in bed, while the other half stayed in the vigorous exercise of basic training. Both groups required the same amount of time to recover, although those forced to undergo the rigorous demands of preparing for war complained more.

Can't say I blame them for complaining, I still feel like crap.

Bleh

Ok, thought I was feeling better, now I have a 101.1 fever. Got an early flight tomorrow for my nephew's babtism, thinking of wearing a mask on the plane so as not to infect others.

Infulenza, Day #4

This sucks. My fever broke sometime the first night, after that I felt a whole lot better. However, it's all relative, now I only feel really sick as opposed to being on my death bed. I don't get sick, except for allergies, so this is a very strange situation. I am glad that I have a lot of sick leave saved up, been sleeping pretty much the entire day/night. Thought about showing up for the 5p wed class just to show up, but I figured that probably wouldn't have been appreciated, even if I'm no longer contagious.

Feels like there's an iron band around my chest, and no matter how much water/gatorade I drink I still feel dehydrated. That also reminds me, I have absolutely no food right now (Monday was supposed to be grocery day), so I've been eating a lot of non-zone food because the thought of driving/grocery shopping makes me nauseous.

Today I'm going to try out work, maybe a half day, depending on how I feel.

No cf this week...

temperature: 99.7
Vomax:103
heart rate: elevated (90bpm, up 30 from normal)
Joint pain: check
nausea: check
fatigue: double check

yay for having the flu....

Skill day today

Today we worked on squat cleans. We spent about 30 minutes working on progressions. I thought I was doing a pretty good job, but racking the weight was a little bit of a problem. I just couldn't get under the bar fast enough. After the progressions, we hit the WOD:

for time, 75 squat clean thrusters

I have to admit, I thought this was going to be a lot easier than what it was. I tried starting out with 95, and after two reps I realized that wasn't going to happen. So I lowered the weight to 75 lbs, but it still wasn't easy. I felt like just wasn't hitting it right. I was going too low, letting my core relax. So I tried tightening up the core, but it still didn't feel right. After around 50, my back started tightening up. I started using a narrower grip, and that really helped get under the bar. However, I was still experiencing a tight back. ...As I look at this picture I feel like I just look akward, my grip looks way too wide, making it hard to get my elbows in the right place; I'd also like to add that I must have been in the process of racking the weight, I always keep the bar resting on my shoulders. (At least, I hope so...)
After rep 62 Danny figured out what was working my back. I'm still having trouble racking the weight and keeping my elbows up. This means I'm leaning forward slightly, so my lower back has to compensate. I figured to lighten the weight and then try it, but Jerry said I should stop, as I was just too tired. I have to agree, I think trying to do more would end with bad results. So I ended at 62 reps in like 18 min. I'll admit I feel a little defeated, but this just takes some more practice and I'll be able to bang it out.

Improving, keep improving

So today's WOD was a tough one, I heard Jerry had the earlier classes do row, but took that out for the 5p class because there was a seminar at 6. Pity, since I love the row. For time:

21-15-9 reps
KB high pull 70#
push ups
TGU 30#
jumping lunges 30#
pullups
burbees

I think I did it in 38:48, although Jerry hasn't posted the times yet. The TGU's definitely slowed me down, I haven't done them in a long, long time (seems like they occur during tues-Thurs) and I know it's been like 4 months now but I'm still timid with the shoulder. I feel like everything else, except the burbees, wasn't a problem. My pushup strength has definitely improved, I banged out 21 in one set.

Stacey, as usual, really helped me with this one. We were talking about the differences in our strength, her being one to the top atheletes at CFOT (according to me) and me progressing very rapidly (according to her). I think my progress, if anything, comes from the almost boring observance of the zone diet. My roomates have talked about how I eat the same stuff everyday, but I don't see the act of eating as something to be enjoyed, I see it as something to make you able to feel good/enjoy life, and the zone definitely contributes to that.

I hate ladders and eBay

So I fell asleep at around midnight and woke up at 11, and my legs are still sore, albeit a lot less now. Wonder what Jerry has in store for us.....

On a different note, I was really, really excited yesterday because there were a pair of size 13 puma H streets on ebay and the acution was ending at 6:24. Although they've brought back the h streets, they only go up to a size 11, and from what I can tell I'm a size 13. The day that I became interested in pose running and getting a pair of pose running shoes was the day I found these on the 'bay. So it's fate right? I mean, an auction for a unused, discontinued size 13 shoe has to be rare. So anyway, to make a long story short I tried to snipe it with 10 seconds left. Well, I moved too soon because someone else sniped me with 4 seconds left, getting the pair for $82.

I was crushed.

I mean, from what I understand these are the best running shoes ever, and I was willing to bid above $82 (the current bid was $66, and I made my max $81), I just didn't think I would get sniped like that. Sign, you live and learn, next time I'll wait until there's like 5 seconds left and enter in my bid. Maybe another pair will show up, or they'll start offering the shoe in larger sizes.

Wed's workout and Mr. Mimm's case

For Wednesday, the WOD was:

1000m run
40 ab mat
30 med ball squat clean
20 push ups
10 pull ups.

repeat as needed.

The first time was surprisingly easy, the roughest part was definitely the run. When I woke up on Wednesday the first thing I thought was, "wow my legs are still hurting, and I'm just lying in bed!" I tried my best to sprint using the pose method, have no idea if I'm doing it correctly, I'm just trying to avoid striking the ground with my heal.

Once I got back into the blue room I burned through the rest, although the squat cleans were EXCRUCIATING. The one thing I wish I could have done was make the pull-ups in one set, but I had to let go after eight. ...My push ups are getting easier, I did all 20 at once, and I felt like I'm starting to get them at "crossfit speed". All total I did it with the clock reading 9:48, I could have sworn that when some one called time at 10:XY Jerry called out 9:XY, so I'm not sure if I did it in 9:48 or 8:48

Stacey, the mean person that she is ;), pressured me to do it again. The second time sucked much, much more, especially the squat cleans. I did that in 11:19.

Then there was the MaKimba workout:
15-10-5 reps of
20lb dumbell thruster
air squats
burbees

I returned the favor and got Stacey to do this with me. I kinda wished I hadn't. Chriss blazed through it in 2:36. 2:36!! Amazing. I was the last one to finish, so I had the pleasure of Jerry watching me and telling me to lower my hips more for the thrusters/squats. I knew full well that I wasn't hitting it: I just simply didn't care anymore, my legs were in too much pain.

I feel like my burbees are getting better, like my pushups, I feel like I'm getting better at bringing my feet back to my hands, I think of as bringing my hips up, pulling my legs to my chest. Jerry commented that I seemed quite fleet of foot for someone 6'3", made my day.

Now about this Makimbo case. If you weren't already aware, Makimba Mimms just won a $300k lawsuit against a trainer/gym for injuries occured when performing a crossfit workout.

I'm not worried about this with regards to crossfit legal-wise. For one, it really doesn't set a precedent because it's a trial level court. I highly doubt the decision will even be published. Secondly, the case will likely be appealed, and the settlement will probably be reduced, like in the infamous MacDonalds hot coffee case. Personallly, I wonder if Makimba had a pre-existing condition making the case apply the eggshell skull doctrine.

Last night, I was actually thinking about trying to attend the 7:30 class. But I couldn't get to sleep until like 2, and my legs were so sore I decided to turn off the alarm clock and just wake up when I'm no longer tired, which was around 10:30. I figured this would let my body recover as much as it could. (my legs are still really sore as I type this)

I really do wish I could attend the t-th classes, I feel like I'm only getting half of the benefits. Like I look up what they wod was, and I then wish I could've found my strict/deadlift/clean and jerk max. Oh well, perhaps next week....

So sore...

My legs are really sore, as expected. However, it's now only my quads that are sore. Last time it was quads, glutes, and hamstrings. Now, it only feels like my quads are on fire, like I'm holding a hot laptop in my lap. I've thinking about this, and I think it's because I no longer keep a wide stance. I'm really keeping my feet shoulder width apart for squats, and I think it really is working my quads more. Hopefully this will make squat thrusters easier, and lower my Fran time, whenever that may be. ...Just a random thought.

Ladders revisited

Well, we did this workout almost three months ago to the day. Last week I mentioned to Jerry how the jump squats made my legs sore "almost as much as those ladders we did". Perhaps I put that thought in Jerry's head. If I did, I apologize to everyone ;)

Ladders work by doing one rep the first minute, two the second, and so on. The exception is the jump squat, that starts with five reps, then six on the second, etc.
Here's the Wod and my score:

Ladder pull ups (11.5)
Ladder Jump squats with 35# (17)
Ladder bupees (10)
100 abmat situps (3:48)

three months ago my score was:

Ladder pull ups (7)
Ladder Jump squats with 25# (17)
Ladder bupees (8)
100 abmat situps (???)

I'm actually a little disappointed in my performance with the Jump squats, the 10# increase was a lot more difficult than I anticipated. I didn't think the pull ups showed much improvement, but when I figured out that last time I did 28 pull ups and this time I made 72, I was quite impressed. The burpees I just stopped at ten because I was spent.

...I'd also like to comment that today I tried out the new tape grip, and it worked great. I was also asked several times how to treat ripped calluses. I'm very glad I can help out other than reaching for the ab mats on the top shelf.

Excited for oly cert!

Just signed up for the olympic lift cert here at CFOT. I'm so excited! Also excited for tomorrow, my four days from CFOT has left me wanting, I feel flabby, slow, and weak.

So I'm talking to my old wrestling friends....

Oscar: (pointing at the RHS wrestling shirt I'm wearing) Dude, you're the only one of us that still fits into your high school clothes.
(other wrestlers nod in agreement)
Me: Well, I mean, I've gained weight since high school too you know. Thirty pounds, actually.
Oscar: Ok, how much do you weight?
Me: 195.
Oscar: F%$& you.
(Everyone laughs).

Small world...

So I'm talking to John, the owner of Crossfit Dallas, and he sees that I'm wearing an RHS Wrestling shirt and comments that he went there as well. He then goes on to comment that he has his 10 year reunion this weekend....

I told him I was in class of '98 as well, and then we started listing off names. Although we never met, we had a lot of mutual friends/acquaintances.

The gym's been open for four months now, and he says business is starting to pick up.

...It's been tough sticking to the zone since I'm out of my element, but I'm trying my best. My family and Kristin have both commented on how I've lost weight. Can't wait to see how crossfit transforms my body in another 3 months if this is what it's done after like nine weeks.

Can't seem to wake up early

I'm leaving tonight to head over to Dallas for my ten year HS reunion. Before this week I would go to sleep at around 2 and get to wake up at 10, but this week I'm trying to get up earlier, mostly so I can attend CFOT on Tues and Thur. Today I set my alarm for 7, but I just could not get out of bed before 8:30. I came into work today at like 9:30, and my office mate was concerned that something was wrong!

Tomorrow I'm planning to wake up early and go to Crossfit Dallas with the pops, I hope I can convince him to try it out.

Hopefully I can get to the Tues-Thur workouts next week.

Hang clean, pull ups, and running

Today was an interesting day, went heavy and really didn't pay attention to the clock.

15 Hang cleans
15 Pull-ups
1000m run
12 Hang cleans
12 Pull-ups
1000m run
9 Hang cleans
9 Pull-ups

Today we had to go from the ground to the clean, no modding. Jerry used me as an example, I think he knows I secretly enjoy being the demo person :) I went heavy, going with 135. I really focused on using my hips, and I think that really helped.

Jerry also gave us the option of trying pull-ups where we have to touch our chest to the bar. I have invented my own kip. It felt natural, but it also felt like there was a lot of movement, and I have no idea how it works, but it really launched me into the bar. I should also note that pull-ups are sooooo much easier when you don't have torn up hands. Check out the pull ups, I'm near the very end, let me know what you think:



The run was ok, I'm trying the pose method, and I feel like I have a long way to go. All in all my time was like 31:58.