Ska band concert and our neighbors at Crossfit Alexandria

So last night I went to the rock and roll hotel last night to see my friend Phil's ska band Free Lobster Buffet. They did a great show, including a cover of Reel Big Fish's Beer. Coincidentally, he plays trombone in the Marine Band so a few CFOT people saw him play the other Thursday. When you have a band with at least three Marines, you're guarenteed to have a whole bunch of other Marines show up to see them play. I met one of the Marine's girlfriends, and it turns out she's an assistant coach at our neighbor/faux-arch-nemesis/friend Crossfit Alexandria. We talked about our Fran times. Although I thought her time was very respectable (something like 8:03), she was a little defensive about it, blaming her "long femurs" for taking so much time.

We both recognized that CFOT and CFA seem pretty different in attitude. She commented that the CFA commoderie is based on more friendly ball-busting than here at CFOT. It's interesting to see how different gym's have a differnt feel, but we're all crossfitters, and it's no more appearent when you start talking to a person who was a complete stranger five minutes ago about Fran times.

Trying to lose weight with the zone

So I've been on the zone diet since mid May, so that's roughly two months now. At the time I started I weighed about 195-198 lbs. Since then, after strictly following the diet for two months (except for those weddings and that cake) I now weigh... 197.2 lbs. This is really frustrating, it's not like I've been half-assing this, I measure everything and make every meal and snack, and I don't cheat because I don't have anything in the house except the ingredients for my zone meals. Hell, I haven't even gone out to the bars since I went on the zone. I figured I wasn't losing weight because I was inactive with the torn rotator cuff, but I've been cross fitting for 2.5 weeks now and according to Jerry I should be seeing the weight fall off with this diet.

I've been doing the 5 block meal, 2 block snack since I'm 6'2" (and Jerry recommended it). Now I've dropped to the 4 meal, 2 snack, and I've definitely noticed a difference with regard to my sense of hunger. With the 5 block meal, I always felt a little stuffed after eating it. With the 4 block, I feel hungry again after 3 hours. I figure I'll give this 4 block plan a week, but after that if I don't see results I'm not sure what I should do.

Back in the day when I was lifting weights with a trainer I didn't really see any results until I started taking protein shakes. However, the result was gaining weight, and from what I understand in crossfit you first get ripped, then you go for muscle. I have no problem with this, I just want to start seeing some type of change. Has anyone else out there experienced something like this, sticking to the zone but not seeing any results?

Since Friday I've been weighing myself, so here's the results:

11-Jul	196.8
12-Jul	195
13-Jul	(forgot)
14-Jul	197
15-Jul	196.4
16-Jul	197.2

On another note here was the workout today:
2 rounds of 25 of each
jump lunge (30 lbs)
boxjumps
wallball
kb swings (did like 10 on the second set with the shoulder)
Jumping pullups
burpees (my triceps hate me)

did it in 31:25. I know that this should bother me, but I would be lying if I didn't say that I'm getting tired of being one of the last people to finish. I think it really is mental, and as I get used to crossfit I find more and better ways to push myself. Today I thought about how I always seem to have some energy after these workouts, how my inclination is to conserve. I then thought about how that is the wrong way to do this, how I need to have nothing, absolutely nothing, left in the tank by the time I finish. That helped some, and I have to admit, I haven't felt that worn out since I was on the wrestling team. I also need to keep realizing that they have a six week head start on me and I'm still getting the rust off with technique. Just have to keep positive, and focus on my improvements. Now if you excuse me, I have to go make a smoothie :)

Crossfit = Soreness = Getting Stronger

[UPDATE: I've found that foam rolling, stretching, and doing mobility wods to be very, very helpful in treating soreness. Whatever you do, don't take ibuprofen! Shit will leave you weaker than when you started.]

[UPDATE #2: If you're experiencing extreme soreness, you may have Rhabdomyolysis, where your muscle fibers have been broken down and have entered the bloodstream. If it seems like you're experiencing symptoms of rhabdo as mentioned in the wiki link, go get checked out immediately because may cause kidney damage, which can be fatal.]

Monday Chris made the comment that doing crossfit means being sore. We laughed and I didn't give it much thought. Today I woke up and was surprised I didn't feel any soreness.

That changed as the day progressed.

My legs and abs are fine, it's my freaking chest, back, and triceps (told you push ups were horrible for me). It got me to thinking about what Chris had said, and I've come to realize that since I've gotten back into crossfit, I don't think I've really had a day where I haven't felt sore. But the great thing about being sore is that it means that you're getting stronger, and I like getting stronger.

Did a little research on the soreness, and I found this little excerpt on medicinenet.com:

"Don't Get in a Rut

It's also a process of muscle conditioning. Torgan says delayed onset muscle soreness also has a "repeated bouts" effect.

"If someone does an activity, they will be inoculated for a few weeks to a few months -- the next time they do the activity, there will be less muscle tissue damage, less soreness, and a faster strength recovery."

This is why athletes often cross-train and vary their routines to continue to challenge and develop their muscle strength."

Sounds pretty much like crossfit, huh? Always fun to find reports that back up the principals of crossfit.

I also tried to find ways to help relieve the soreness, and according to about.com yoga might help, and there was a CNN report that vitamin E may help as well. Think I might try out the vitamin E, but I'm not sure I'll find the time for yoga. I even found a patent for a piece of cloth that helps treat soreness (remember I'm a patent examiner after all).

I'm also wondering when I should start doing crossfit more than three days a week. Seems like everyone else in the 5pm class is also in the martial arts classes, but I'm not and have nothing else. I've thought about running, especially since it seems the rest of my body is catching up to the strength of my legs. Any suggestions?

Tried out Grindy

Did Grindy yesterday in 37:40.

3 sets of:
10 power clean push jerk (first was 135, other two were 115)
4 rounds per set of:
5 chin ups
10 push ups
15 air squats

The power clean push jerk (or whatever it's called) was very difficult for me, especially with 145 lbs. I thought I had injured my shoulder on some other exercise, but this was the exercise I hurt myself on. My technique still needs a lot of work, being only the second time I've ever tried it. Jerry was happy to see me go for 145 (it was the standard, right?), but after the first 10 I just didn't have enough strength to do it again. When I was working with 115 I was still having trouble getting under the bar for the second movement, and I felt my spine do some funny bending when I went under the bar to catch it. After that sensation, I thought it might have been a better idea to try lighter weight to get the technique right, but Chris convinced me otherwise.

The chin-ups were no problem, I feel like I've really improved my kip and have great form now.

Push ups are still the bane of my existence. I've always had a much stronger back and legs then chest, and push-ups were really slowing me down

Air squats were the easiest, even my very last set was done quickly and smoothly, got a lot of comments on it. Never thought I'd see the day were air squats were something I looked forward to, but that's what happened.

I was so tired I thought I had one more round left, when Chris reminded me I had already done one set of 145, and two sets of 115. At first I didn't believe him, but I was happy to be done so I caved pretty quick. I'm still a little unsure of how many sets I did, but if I was as exhausted as I was after doing two sets, (I foresaw the next set easily taking another 20 minutes) then I have a long way to go.

Why Crossfit caught my attention

Even though I've attended many crossfit classes, this past week is the first time I've attended Monday through Friday due to holidays and injury (mostly the injury). To commemorate this small achievement, I'm posting the email I sent to Jerry explaining why I wanted to join crossfit. I had sent an email expressing interest in the opening 5p class, and Jerry had responded asking for my exercise background. I kind of felt like I was being interviewed, so I gave an in-depth response explaining why I thought crossfit would be good for me. It might have been overkill, but looking back at it now it's interesting to see. So without further ado, here's a passage of that email I sent Jerry almost three months ago:

I've faithfully attended a gym 3-5 days a week since Junior year of college, but I've never had a goal in mind. That is, until a few months ago. I realized my problem was a lack of focus, lack of a goal. I always waffled between bulking up and slimming down, so neither happened. A few weeks later, I heard about the movie 300, and how all the actors were required to work out together so they all looked alike. I realized that would be my new goal: to look like that. My research led me to finding the now infamous 300 video diary. I thought to myself, "Man, that looks like it would be best/worst thing ever. I want to do that!" I was actually going to contact a trainer at the gym I attend this week about setting up a workout schedule, but yesterday my roommate showed me CrossFit.com. This is exactly what I'm looking for.

And it's not just because I want to be transformed into a Spartan. I feel like the curriculum is more in tune with the nature of the Human body and mind. The body wasn't designed for isolation exercises, it was designed to run and lug large objects around. There are so many muscles that go un-stressed in the gym, and I want to work out my entire body.

As for the mind, it wasn't meant to be worked in isolation either. Some of my fondest memories were with people while exercising. Whether it was with one of my wrestling teammates, a personal trainer, the occasional fraternity brother I'd convince to work out with me, or a classmate, I always enjoyed working out with other people. Although the regularity of a working schedule allows me to attend the gym 5 days a week, I work at the Patent and Trademark Office and it's been impossible to find a work out partner, and I'm finding the gym to be less fun then it used to be. The impression that I get is people in CrossFit develop those friendships, and I want that. I want the total fitness, the focus, and the camaraderie that CrossFit seems to provide.


I have to say, so far crossfit has really lived up to my expectations, and I'm really looking forward to doing this for years to come.

A good day today

Got a PR for dead lift: 265 lbs

Then did this:

500m row (1:47)
40 wall balls
30 Kettlebells
20 Burpees
10 Chin-ups

1 round for time

My time was 10:42, but the thing that made my day is that I'm starting to get used to pushing myself. Since coming back, I've been having problems pushing myself when I hit that wall. It's not a lack of will, I think, but it just a sensation I'm not used to and couldn't figure out how to push myself.

Well, I was doing burpees, first going for sets of five, when suddenly I realized I was capable of doing more, that standing up and "resting" was when I felt the worst. When I was doing chip ups, after doing 5 I suddenly realized that I only had 5 more to go, and hammered them out quick. I feel like now I can start to really improve.

On a separate note, I think I might go from a 5-5-2-5-2 block schedule to a 4-4-2-4-2 block schedule. Jerry told me to go for the 5-2, but sometimes it's a little hard to finish a meal being it's so much food, although sometimes it's no problem polishing off a 5 block meal. On a related note, every time I talk to people about how much I should eat they're really surprised I'm 6'2". I'm not sure why, but people always think I'm shorter, like 5'10".

Deep Thoughts and a goal has been set.

One of Cara's blog entries reminds me of a few conversations I've had with people regarding exercise.

A few years ago one of my classmates, who I'll call Diane, asked my how I lost weight some weight. Now Diane is not a lazy person, she's extremely intense and competitive and is into sports, but she also wanted to lose some weight. When I talked about how I did a different routine everyday in order to prevent the body from acclimating she made a bit of a grimace and talked about how she liked her routine and didn't want to change it.

One of my roommates, who pitched in college and is very athletic, has been trying to fight his plateaus for over a month now, but says he doesn't want to try crossfit because it is so different.

One of my coworkers (a very athletic/large man) was complaining about not seeing any recent gains. When I suggested crossfit he responded with a smile and "yeah, but I like lifting my weights."

These little stories point out one of the bigger obstacles people face in improving themselves physically. People aren't always lazy, they're can also be afraid of change. Change is scary, change is hard. And that's why there's so many lose-weight-fast schemes that try to make it less scary, less of a change. My experience with Crossfit so far is another example. Currently I'm really sore and I'm kind of afraid of what Jerry will have in store for team 5pm. And there are usually groans in the class when we learn what we're going to do. Even one of the actors in the movie 300 points this out.

But the only way to grow, physically, mentally, etc., is to step outside of our comfort zone. I think Crossfit forces us to do this everyday, and that's at least one reason why it is so wonderful. After a period of constantly stepping outside our exercise comfort zone, we see challenges not as a barrier or a possibility of failure but as a good thing, something to overcome, a possibility of success.

In this manner, crossfit can be life changing. You become more apt to try new things out, to enjoy more of the wonderful experiences this world has to offer, and to become a better person. Crossfit can change lives, and not just because of the physical change, but it can change one's outlook on life as well, and all for the better.

On a separate, less deep note...
A lot of people here at CFOT are making 12 week goals, Again, Cara talks about it here. Right now I have a 3 week goal: lose 5 pounds, improving my physique so I can feel comfortable enough to wear European swim wear while in Marbella (my lack of modesty will not be a problem). …Just for the record I'm not talking about a Speedo, but something akin to drag shorts, like what Daniel Craig wore in Casino Royale (Modesty: no, pride: yes). I would partake in the 12 week challenge, but I don't know how my vacation is going to work into Funishments and I don't want to handicap a group.

Battle of the sexes...

Well, today Jerry pitted the men against the women, and it was a close one, but the men of 5p pulled out a huge victory. Here's my contribution, at least what I can remember (it was a long 40 min):
1.5k row (6 pts)
80 sit-ups (2 pts)
40 burpees (2 pts)
1000m run (5 pts)
400m farmers walk with 45lb kettle bells (6 pts)
and did 3 more with help (9 pts?)

So that's 30 pts, glad the other guys were in better shape to get the win :)

I'd like to write a little more about crossfitting with a shoulder injury, but right now I've got to get back to work, gonna be a 11 hour work day today.

Gravy gone bad

So this morning was my first day back in crossfit. I was really looking forward to what Andrea had in store for me. It might have been shoulder friendly, but it was an ass-kicker:

3 Rounds of
30 Squat Cleans
30 Pull-ups
800m runs

So I started off with squat cleans, they were only 45 lbs so as to not test my shoulder too much, and after doing 20 she looked at me and asked, "Oh, your not doing it for time with the class?"

Apparently the workout wasn't just for me, but for the whole class too. So I decided to start over, and waited until everyone was ready. After another 30 squat cleans, I went over to the pull-up bar. Andrea told me to scale it back to 20 pull-ups to make sure my shoulder was ok, and I had no problem scaling it back.

Now I thought the 800m run would be the easiest part, since I've been on the treadmill a couple of times this week. I was sorely mistaken, that 800m was way longer than I thought it would be.

After 2 rounds in 32 minutes, I started doing squat cleans again, and Andrea told me that 2 rounds was fine for me. I responded with something like, "What's my time? Ok, everything now is just gravy." Well, after doing 20 more squat cleans, I decided that I had had enough of this "gravy". The gravy had gone bad, and I suddenly had a little taste of bile in my mouth.

I decided 2 rounds was enough.

I get back home at 8:30, and I feel like I've already conquered the day. maybe I should start working out in the morning? Alright, time to shower and head over to work.