It was a day of packing and getting ready for a travel day.
So, a “rest day.” I also even got a nap. I fed myself well. I did a couple of pull-ups, for fun.
I had good numbers on my weekly weigh-in (181.0 lbs, 13% body fat), even if my weekly calorie consumption was way up for the week (3042 per day on average over the past 7 days).
My next workout day will be Tuesday AM. I plan to visit CrossFit Portland (Portland, OR) for their 6:30 am class. That should be fun. Then next Wednesday is another travel day (although I may get a chance to go early that morning and row in a scull on the Willamette river with my old friend Ben.
I probably won’t post anything on Monday, but we’ll see.
Pull-Up Challenge, New Rules
I promised to say something about the new rules for the pull-up challenge. The new rules are simple, and are two: 1) you have to complete all the reps for a day on the same calendar day, or you can’t advance to the next day in the challenge; (2) you can take as many rest days as you want.
This change in rules keeps a measure of the integrity of the game, while relaxing its pace in order to accommodate my need for recovery and fun in life. The first of the new rules puts the focus on work capacity over time, while the second one legalizes what I’ve been doing for three weeks, namely, taking more days off than on.
One final note: I accidentally skipped day 33. So the last day will be counted as day 33, and I will do day 34 again. I don’t know if that will be Tuesday, probably not, or Wednesday, probably not, or next week some time. But it will be within a week from Tuesday.
I binged hard on food last night, ending up the day with nearly 3700 calories! In retrospect, this eating behavior was totally unconscious, even though I recall “deciding” to eat more, and then more, and then some more. Such behaviors could prove dangerous to my well being (i.e body fat percentage, weight, waistline, and athletic performance) if they continue. Note to self: time to reboot.
I did get some decent sleep last night. 2 block or so breakfast. And this mornin I am off to CrossFit Asheville for the 9:00 am class.
This is my last CFA class for almost 7 weeks!
Agility; Stretching; squats (15); push-ups (20); knees to elbows (15); pull-ups (10 w/ 8 as band assisted).
Find 3 rep max for Turkish Get Up.
3×20# kettlebell (each arm)
3×25# kettlebell (each arm)
3×30# dumbbell (e.a.)
3×35# kettlebell (e.a.)
2×40# olympic bar (35# plus 2.5# weights), only on left side, before time was called.
Apparently today’s CFA workout is named after one of our Level I certified members, Anna, in celebration of her birthday! I didn’t know it was her birthday during the WOD. Happy birthday Anna.
10 TGUs (5 per arm)
Use approximately 70% of your 3RM for the Turkish Get-up.
I used a 25# kettlebell.
See you all in August, CrossFit Asheville!
Pull-Up Challenge Day 34
I’ve decided to continue on with my Pull-Up Challenge, and tonight I did 34 pull-ups. Results: 12 sets: 1, 2, 3, 4, 5, 4, 3, 2, 1, 2, 3, 4. Alternating grips of course.
There will be new rules governing the challenge but I will discuss these in a later post.
Morning came a little early as Lena woke up with the birds and the sun (at 5:50 am). Sleep was decent, nutrition yesterday was decent (maybe too many calories), and I felt ok. But SOOO stiff and sore from yesterday’s WOD. If stressing the body like that doesn’t cause an adaptive response (building muscle) then I don’t know what will. Contemplating the WOD today made me nervous, and the thought of my pull-up challenge also worried me. But I steeled my mind, got into my gear, ate my 1 block breakfast, and rode my bike to CrossFit Asheville’s Tuesday 7:00 am class.
Agility drills, followed by shoulder dislocates, sampson and hip mobility stretches, then Overhead Squats w/ PVC, kipping swings, good mornings, clapping push-ups, and Pistols (pistols was what I couldn’t remember yesterday am). This was followed by the Burgener Warm-Up.
The WOD: The Click (Happy Birthday, Sean Clickner)
200 meter run
9 Power Snatches
21 Knees to Elbows
400 meter run
15 power snatches
15 knees to elbows
800 meter run
21 power snatches
9 knees to elbows
Results: 75# snatches, 17:28 total time..
Pull-Up Challenge Day 25
I waited until 3:00 pm to get started on my Pull-Ups. The plan was to do five groups of 5 reps, at 15 minute intervals. It was a good plan: I was able to do 4/5 of these as full sets of 5!
I started my interval watch at 3:00 and did my first set. Second set at 15 minutes. I accidentally missed the 30 minute set (which would have been my 3rd), so the third set was at 45 minutes. A fourth at 1:00 and a fifth at 1:15 finished me up. All 25 reps done between 3:00 and 4:15 pm.
Results: 5 f / 5 r / 5 f / 4 r + 1 r / 5 f Note the 4 full sets of 5! This is a personal one day record!
Too little sleep, so when I woke this morning after less than 5 hours, I decided I couldn’t do the 6:00 am workout at CrossFit Asheville (CFA). Instead, I slept in until 7:00 am, which helped me a lot. I was going to take an active rest day, just do my pull-ups and walk around and stuff, but by about 8:30 I was feeling good, and decided to go to the 10:00 open gym. But first, the day’s pull-ups.
Pull Up Challenge, Day 24
I used a 90 second interval on my watch, and completed my 24 dead-hang pull-ups in 9 sets. I did the first set, then started the watch, then stopped it at the end of my last set. Total time: approximately 12 min. 30 sec, from about 9:50 to about 10:02 am (including first and last set, each was about 15 seconds).
90 second interval, 9 sets alternating grips:
4 r / 4 f / 3 r / 2 f / 3 r / 2 f / 2 r / 1 f / 3 r
Take the Bike
I packed up my gear for after the workout in a backpack and rode my bike in to CFA. They were surprised to see me, I think. I was happy that coach Randy got dressed and did the workout with me. (And Shanna joined us on the MetCon).
Agility drills. And Corey agreed to walk me through the Burgener Warm-Up (discussed in Issue 53 [Jan 2007] of the CrossFit Journal). Then, Sampson, Hip-Mobility. Rolling of calves and hams. Then a new set of calisthenics: Overhead Squats w/ PVC, Kipping Swing Practice, Good Mornings, Clapping Pushups, and, something else I forget now, or forgot to do. I can’t recall.
CFA WOD: “Oh My!”
The workout was called “Oh My!” and was a lot of fun.
We began by working on the Overhead Squat, looking for a 5 rep max. This was my first time looking for a 5 rep max on the Overhead Squat, so each set represented a PR. I am pleased with myself.
10 x 45 / 10 x 45 / 10 x 55 / 5 x 65 / 5 x 75 / 5 x 80 / 5 x 85 / 5 x 85
This was followed by a great and nicely fast MetCon:
400 meter sprint,
200 meter sprint,
200 meter sprint
Both Shanna and Randy ran this with me. As you might expect, both coaches beat me. But not by as much as you might expect! (at least in the case of Randy).
After shooting the breeze for a few minutes, I rode my bike to the gym, hit the steam, showered, shaved, and rode home again.
Now, I have to say, I’m feeling kinda sore in unexpected ways, like in my forearms, triceps, and anterior deltoids! I feel like I really got a good workout in today. Very interesting. No wait… scratch that. It’s not interesting at all that my CrossFit workout was “good.” CrossFit is dependable like that.
Sleep was long (9:30 pm to 6:30 am) but interrupted about 3-4 times by Lena, including a 3:00 am nightmare, which brought her into our bed for 40 minutes. Food was adequate yesterday, and my choices were, on the whole, good. So I feel good this morning. Coffee, milk, 1 block breakfast, etc.
Pull-Up Challenge Day 23
I decided to do the Pull-Up Challenge first. 23 reps today. So I set my watch to a 75 second interval, and determined to do the whole group of 23 in a series of short sets spaced at 1:15 intervals. It would be 1 set every 75 seconds, first 1 set of 3, then 10 more sets of 2, for a total of 11 sets. This process worked well. On sets 9 & 11, front grip sets, I began to feel fatigue which made me worry I wouldn’t complete the second rep, but I got them. Reverse grip remains stronger than front grip.
Reps #1-23: done in 11 sets (1×3, 10×2), alternating grips, performed one set per 1:15, total time: 12:45. From 6:58 to 7:11 am.
After breakfast and more coffee, I headed to the CrossFit Asheville 9:00 Saturday workout.
Agility drills warm-up. Sampson. Hip mobility. Calf/Hamstring stretches. Overhead squats, Shotguns, Supermans, Hindu Pushups
WOD: Teamwork: Weighted Run, Tire Flip, Pull-Ups, Burpees, Kettlebells
3 Rounds for time of:
200m 45lbs overhead bar run
10 tire flips
30 Kettlebell swings
To be completed by teams of two. Work together to hold the bar overhead for the run and teams may work together for the tire flip, but for the remaining exercises only one person works at a time while the other rests.
My partner was Mike Peterson. Results: 23:48, 45# kettlebell.
It was a whole lot of fun, a good sweat. The workout was followed by a bit of playing around with rings and other stuff.
Rafting the Pigeon River
Yael’s cousin Amiya is in town from London, UK, for a few days, and had the brilliant plan to go whitewater rafting. I am a fan of this sort of thing, so I said, “heck yeah, I’m coming with you!”
We went on a half-day trip on the Pigeon River with Nantahala Outdoor Center (NOC) and had quite a blast. Our guides, Charlie and Chris, were complete sweethearts, and the Pigeon half-day, with class II-IV rapids, was a fine couple of hours on the river. Highly recommended.
Decent sleep (about 7 hours). Feeling super sore from yesterday, especially in the trapezius muscles. Had a 1 block breakfast. Coffee w/ milk. Then heading to the 7:00 am CrossFit Asheville workout.
Judo/MMA warm-up (shoulder rotations, 45 x 360 lunges, deadfall practice, front-roll to bear crawl); sampson/hip mobility stretches, various stretches, shoulder dislocates; squats, Hindu Pushups, Shotguns, Supermans (15 reps each).
10 minutes practicing double unders. This was pretty disorganized. I did manage to get about 5 double unders.
CrossFit Asheville WOD
As many rounds as possible in 20 minutes of:
30 double-unders or 90 singles
Suitcase dumbbell healthlift, 12 each side (M-45lbs, W-30lbs)
18 Knees to elbows
I used 45# weights and did single-unders. My results:
5 rounds and 30 single jumpropes.
Pull-Up Challenge Day 20
Reps #1-4: 5:40 pm. Set of 4. Front grip.
Reps #5-8: 6:50 pm. Set of 4. Reverse grip.
Reps #9-12: 7:30 pm. Set of 4. Front grip.
Reps #13-17: 7:45 pm. Set of 5. Reverse grip.
Reps #18-20: 7:55 pm. Set of 3. Front grip.
And that’s my reps for today. Whew.
Decent sleep, but only about 6 hours. 1 block breakfast and coffee. Feeling pretty good. AM weigh in: 183.5. Headed to 6:00 am CrossFit Asheville Workout.
Judo/Martial Arts Warm Ups. Hip Mobility / Sampsons. Then: 1 round of 15 reps of: Hindu Pushups, Supermans, Shotguns, Squats.
Strength Work: Deadlift
Find 3-rep max of “Healthlift” (aka, deadlift).
Results: 5 x 135
3 x 185
3 x 225
3 x 255
3 x 275 (PR for 3?)
WOD: 3 separate rounds of:
3 minute AMRAP of 3 power cleans (135 Rx’d), 6 push ups, 9 squats.
Each round followed by a 1 minute rest. (Total workout time: 11 minutes).
I used 105# for the Power Cleans. Results:
3 rounds & 3 cleans & 3 pushups
3 rounds & 3 cleans & 5 pushups.
Freaking awesome workout. I was drenched in sweat and collapsed on the floor afterward.
Pull-Up Challenge Day 19
I completed all my reps between 6:45 and 7:45 pm, in six sets, spaced every 10 minutes or so:
Reps #1-4: Set of 4. Failed on 5th. Reverse grip.
Reps #5-7: Set of 3. Failed on 4th. Front grip.
Reps #8-10: Reverse grip.
Reps #11-13: Front grip.
Reps #14-16: Reverse grip.
Reps #17-19: Front grip. Nearly failed on 3rd rep.
Woke up super early. Jet lag. Got to work on the Pull-Up Challenge right away. Then went to the 9:00 am workout.
Pull-Up Challenge Day 17, Part II
As I noted yesterday, I wasn’t able to finish my reps in the Pull-Up Challenge, Day 17. So I left 8 reps for today. I did these 8 reps quickly this morning, all before 7:00 am.
Warm-Up: Agility drills and 2 rounds of Pull-Ups, Knees to Elbows, Push-Ups, and Squats.
Skills: Pose Running Techniques.
WOD: 4 rounds for time:
Run 400 Meters.
Results: I was feeling strong. I chased down coach Randy as best as I could, powering through the squats, and finished second, two seconds behind him. Time: 13:12.
After the workout, we went up behind CFAHQ and practiced some parkour techniques, leaping over walls, etc. Very fun.
Pull-Up Challenge Day 18
I began my 18 reps for today (caught up, finally), during the warm-up. And I continued throughout the day. I’m still a little too frazzled to get back into the habit of recording each set and the time. Monday: I promise to do so. The reps were really spread out through the whole day, from 9:00 am to 10:30 pm.
My trip to London has been great. I bought a one week membership at a little gym right on Belsize Park Gardens, about 2 blocks from Gadi and Mimi’s place. They have Concept II rowers and some crappy olympic weights, so I decided to do the WOD from the mainsite that was posted for Monday:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
So, I arrived at the gym about 6:45 am. There wasn’t a good place to do warm-ups, so I just did a few squats, push-ups, and sit-ups. I should have done some pull-ups too, but I figured I might get them in for the challenge, later. But now it looks like I have to skip the challenge today. Details below.
Bench and Row
I didn’t have a chance to check the main site, so I had the details backwards. I did bench first, then the row.
I did a few warm up sets with the bench. It’s been a long time since I did this awkward, no fun movement. It hurt my right shoulder. Also, I quikly realized that there was no way I was going to do 60 reps of a full body-weight bench. I did: 20 kg x 10; 40 kg x 5; 50 kg x 5; 60 kg x 3; and then attemted 80 kg, and failed. So, I started my workout at 60 kg. 13 reps into the 30, I backed it down to 50 kg. Then I did my second set with 50 kg. My last set I did 55 kg. Also, the erg was on a totally different floor, so I had to walk through this facility, and up a staircase, to switch stations in the circuit. That slowed me down some of course. And my first set of bench presses was insanely slow.
Results: 47 minutes. First set of Benches: 13 reps x 60 kg; 17 reps x 50 kg; First Row: 500 meters in 1:43; Second set of benches: 20 reps x 50 kg; Second Row: 1000 meters in 3:53; Third set of benches: 10 reps x 55 kg; Third Row: 2000 meters in 7:53.
I got a good sweat going. Had a steam, shave, dressed, and now I am out and about biking through London.
Yesterday I probably rode 10 miles on my bike. I have similar plans for today. I am out and about, fully clothed, fighting London traffic. The insane taxi drivers, white van drivers, and bus drivers are a serious threat to my life. And the occasional bouts of severe rain (!) are more funny than anything else. I am seeing the city in the best possible way. Convinced of it!
Pull Up Challenge Day 15
Well, I found out where to DO pull-ups: the very cool “Trim Trail” at the base of Primrose Hill Park, just north of Regent’s Park. They have everything for the body-weight only workout crowd there. I saw some truly burly dudes doing pull ups there yesterday. Only trouble is, my schedule today won’t permit me to find the time to work in my 15 pulls. What I’ll have to do is go super early there tomorrow, and do 31 pulls. It’ll probably take me the better part of an hour and a half. That may be my whole workout for the day, that and bicycle riding. So, with that promise to myself, I sign off, no pull-ups today.
Decent sleep, about 7.5 hours, but interrupted at 3:30 am for a pee. 1.5 block breakfast. Then the 9:00 am CrossFit Asheville workout. It was a small crowd today, just Shalene, David, Tom, Randy and myself. The WOD is designed to support, spiritually, Shanna Duvall at the CrossFit Reigional Qualifiers. We wish you the best, Shanna!
Pretty standard agility skills; shoulder dislocates; Sampson and hip mobility stretches; pull-ups (4 dead hang; 12 assisted), push-ups (15), sit-ups (15), overhead squats (12); & and squats (10). To stay warm in the long time it took us to get set up for the workout, I did some additional push ups and some box-jumps.
CrossFit Asheville WOD(s)
Two workouts today.
Workout I: 21-15-9 of
—Deadlift (Rx’d 275#!) and
Workout II: Row 800 meters or Run 1 Mile for Time
I used only 70kg for the deadlift (that’s 154 lbs, a lot less than I could do, but safe and fast); I used a medium band for assistance on the pull-ups. My time: 10:25.
After a 10 minute rest, Tom and I did the run. Randy and Dave did the row. Shalene jumped rope. My time for the run: 7:04 (Tom hit 6:56). This was not as good as my last time (slower by around 9 seconds), but it followed a pretty difficult workout. Click here for route map.
Pull-Up Challenge Day 13
Had to further repair my torn callus with more Krazy Glue™ (see yesterday’s post) before beginning. Got my first few reps in before heading off to the workout.
Rep #1: Front Grip. 7:45 am.
Reps #2-3: Reverse Grip. 8:00 am.
Reps #4-6: Set of 3. Front Grip. 8:20 am.
Reps #7-9: Set of 3. Reverse Grip. 8:40 am.
Reps #10-12: Set of 3. Front Grip. 9:10 am.
Rep #13: Reverse Grip. 9:15 am.