A “rest day,” with respect to surfing (which basically means my wife asked me to stay home today and help with Lena), nevertheless I got in a killer WOD, based on two recent CrossFit Asheville WODS, from today (Monday, July 20th, 2009) and from Saturday (July 18th).
Old Iron Balls: yes, this is the approximately 75-80 lb weight bar I've been using here in Arch Cape
Jump Rope (x20), Push-Ups (10), Jump-Rope (x40), Sit-Ups (10), Jump-Rope (x80), Squats (10), Jump-Rope (x160), Pull-Ups (10 w/ small resistance band); Mountain Climbers (10 per side), Burpees (5), Kipping Swings (5), Knees to Elbows (5), Surfer Get-Ups (5 per side), Ring-Dips (5).
Practiced Handstand, Headstand, and Handstand Push-Ups using a resistance band harness. Practiced a pull-up-bar muscle-up with a large resistance band (this is technically challenging; I did get one, however).
Strength WOD: Mini-Manson
This WOD is based on today’s CrossFit Asheville WOD, “manson.” I did it with Old Iron Balls, my too-weird-to-believe it found object weight-bar, which is either a 75 or 80 pound bar.
1-2-3-4, Deadlifts and Hang Power Cleans; 4-3-2-1, Front-Squats and Push-Presses
Results: 3 minutes 20 seconds.
Metcon WOD: Short Cindy
This one goes out to X-fit Asheville’s Saturday “Ladies’ Choice” WOD. In retrospect I could have managed a full Cindy, but I stuck to plan and did only a 15 minute “short Cindy.”
Short Cindy: AMRAP in 15 minutes of: 5 pull-ups, 10 push-ups, 15 squats.
Results: 8 full rounds in 15 minutes 32 seconds.
Yes I went over the time limit in order to do 8 full rounds. If that’s not ok with the CrossFit gods perhaps I can atone later in some way.
For those of you who are counting that is: 40 pull-ups, 80 push-ups, and 120 squats. YES I DID THE PULL-UPS on this WOD without RESISTANCE BANDS … so there! (This is only the second time I have done a CrossFit WOD without band-assists on the pull-ups. My kipping pull-ups remain pretty basic, pretty shitty really, but they were there and that’s how I did 40 unassisted pull ups in a 15 minute span.
I previously did the full length Cindy two months ago on May 15th. Then: I used resistance bands for the pull-ups and did only 11 rounds in 20 minutes. Now: I did 8 rounds in 15.5 minutes (implying 10 or more rounds total) and did not use bands. I’d call that improvement.
Afterworkout: More Surfer Get-Ups
Relax… just 10 more for good measure. Hitting the waves again tomorrow AM! Yes!
No surfing, but a nice hard workout and a beautiful day for an eerie trip into the Oregon Islands National Wildlife Refuge on my Kayak. Followed by an evening binge on banana ice cream and chocolate.
I wanted to call this post “iterruption” but I figured that most people would just assume that I accidentally dropped the “n” in interruption. The word “iterruption” combines interruption with iteration. When I think back about today these two themes, iteration and interruption, dominate my thoughts, and make me think about the how both repetitive and disjointed activities (and events and movements and processes) constantly structure or complicate our lives. Repetition and planned repetition, which is practice, can increase capacity. Interruption, also, forces us to grow, as we seek self-mastery in the constantly shifting landscape of human action.
Interruption. My planned workout was interrupted during the warm up.
Warm-Up: sequence 1: Jump-Rope (x10), push-up (10), Jump-Rope (x20), sit-up (10), Jump-Rope (x40), squat (10), Jump-Rope (x80), pull-up (10 w/ small resistance band); sequence 2: Mountain Climbers (20), Burpees (5), Kipping Swings (5), Knees to Elbows (5), Ring-Dips (5). sequence 3: Clean and Jerks, 75# (10).
When I was completing the Kipping Swings the Kohnstamms arrived. I greeted them and then finished out the rest of the sequences listed here, but did not do a well-planned warm-up for the bar. I did not go on to do my planned WOD: 21-15-9 of Clean and Jerks and Box-Jumps. That’s one interruption, and I believe it worked well for me. There were others during the day… visitors, changes of plan, unexpected sudden fogs and winds, and so on. Life is a series of interruptions.
Iteration. Today I formally resumed my “Pull-Up Challenge.” What happened was this. At the start of the day, I wanted to do a set of 5 pull-ups, because I have been doing a lot of small sets of three in recent days. (I have stopped recording all the pull-ups I do — I throw in sets here and there). But then, after doing five, later I did another set of five. And then, every time I walked by the bar I stopped and did a full set of five. And then, all of a sudden, I realized I’d done six sets, or thirty reps. Pretty close to where I left off the pull-up-challenge. So I did one more set of five, leading to a resurrection of the pull-up challenge. Call that one iteration, or series of them. But there were others today as well. For instance, the main principle behind my “warm-up” is repetition. And then there’s the fact that I spent the whole day cleaning and “recovering” my space. Thus life constantly repeats itself.
Pull-Up Challenge Day 35
Technically, this was supposed to be another day 34. I actually just “owe” the system 33 reps. Anyway, over the course of about 12 hours during the day I got in seven sets of five pull-ups each. The next day, maybe tomorrow, it’s 36 pull-ups. So far, as a part of the official Pull-Up-Challenge I announced back in May, I have done 597 pull-ups. I have done many other reps of Pull-Ups, but they aren’t included in this number.
Don’t Give Up the Fight
I had a great workout today. It was my first real workout in a whole week, since I did “Neoprene” last Tuesday. I gave this WOD a name of my own, even though it is a classic and official “mothership” WOD, because it seems to me that the WOD is perfect for the surfer in training. And, the words and sentiments of Bob Marley speak, of course, to far more than working hard to get up and stand up on the surfboard. We are in the fight for fitness and health… but let it be for the good of mankind.
Since arriving at the beach nine days ago, I’ve done two workouts and had, I believe, seven surfing sessions. It’s not a problem that I’ve only done two “workouts.” More to come! In the same way, it’s not a problem that I won’t be surfing much this week (as it now appears… things change fast). On that, see below. What matters is that, out here, every day counts for something. And today counts.
WOD: Get Up, Stand Up
WARM UP: Jump Rope (10x), Push-Ups (10), Jump Rope (20x), Sit-Ups (10), Jump Rope (30x), Squats (10), Jump Rope (40x), Pull-Ups (10 with small resistance band), Mountain Climbers (20), Burpees (5), Kipping Swings (5), Knees to Elbows (5), Surfer Get-Ups (5 per side), Ring-Dips (5).
MET-CON: 4 rounds of: 400 meter run, 50 squats, for time. (Compare CrossFit mothership workout of last Thursday [July 9th])
This WOD felt awesome. It was hard. I had to count out some walking steps to get my 400 meter distance, and I’m not sure I got the distance right (my 400 m times were a bit slow, I think).
My time was 16:42. In comparative terms, this is, I have to say, pretty slow. My squats were really slow, and my 400 meter runs were all barely sub 2 minutes. But I wonder how many of all of the 14 minute times, 11 minute times, and 10 minute times posted on the CrossFit mothership website are young guys or people who have been in more active Metcon “for time” training events recently. Of course, I’ve been slow lately.
There is time for me to get stronger and faster… let this workout contribute!
On Not Surfing: The Week’s Surfing Outlook
If yesterday was flat as a pancake, today is whipped up like the cream on top. There was no chance of going out today.
The surf outlook for the next couple of days is NOT favorable. Conditions today were terrible, with a high West Wind, a tiny real swell, and huge wind waves tossing the surface of the sea. As a consequence, I didn’t even think about trying to work with the wave. And I don’t anticipate trying tomorrow or Thursday either. This is disappointing, since my original plan was to “surf every day.” But you have to be flexible.
Look at what the NOAA’s Coastal Waters Forecast has to say about days to come:
SMALL CRAFT ADVISORY FOR WINDS IN EFFECT UNTIL 2 AM PDT
N WIND 20 TO 25 KT…EASING TO 15 TO 20 KT AFTER
MIDNIGHT. WIND WAVES 5 FT SUBSIDING TO 3 FT AFTER MIDNIGHT. NW
SWELL 2 FT AT 7 SECONDS.
N WIND 10 TO 15 KT…RISING TO 15 TO 20 KT IN THE
AFTERNOON. WIND WAVES 2 FT…BUILDING TO 5 FT IN THE AFTERNOON.
NW SWELL 2 FT AT 7 SECONDS.
NW WIND 20 TO 25 KT…BECOMING N 15 KT AFTER
MIDNIGHT. WIND WAVES 5 FT…SUBSIDING TO 2 FT AFTER MIDNIGHT. W
SWELL 2 FT AT 7 SECONDS.
N WIND 10 TO 15 KT WITH GUSTS TO 20 KT. WIND WAVES
2 FT…BUILDING TO 5 FT IN THE AFTERNOON. W SWELL 2 FT.
N WIND 15 TO 20 KT WITH EVENING GUSTS TO 25 KT. WIND
WAVES 5 FT. W SWELL 2 FT.
N WIND 15 KT WITH GUSTS TO 20 KT. WIND WAVES 3 FT. W
SWELL 2 FT.
NW WIND 15 KT WITH GUSTS TO 20 KT…EASING TO
10 KT AFTER MIDNIGHT. WIND WAVES 3 FT. W SWELL 3 FT.
W WIND 5 TO 10 KT WITH GUSTS TO 15 KT. WIND WAVES
1 FOOT. W SWELL 4 FT.
See? It’s not until Friday after midnight that conditions begin to look better. All week long it’s high winds and chop, with smallish swell. But, if you credit the weather report, it looks like Saturday will be epic… partly sunny, 73 degrees, low winds, decent swell. Great, if you can fight your way to the beach. I’ll be shooting for up to three sessions, two with Sean. Morning session at Indian Beach. Afternoon session at Oswald. Evening session in Arch Cape
I the meantime, I’ll just get in a few workouts and a rest day instead.
About 6 hours sleep. 1 block breakfast. 6:00 am CFA workout.
Agility drills; shoulder dislocates; Sampsons; hip-mobility; calf and hamstring stretching; push-ups (15); squats (15); knees-to-elbows (15); pull-ups (medium band assisted, 15).
The CFA WOD is “Alex”, in honor of one of our members who is leaving, after today, for the Marines.
3 rounds of:
400m run for time
Max ring dips in 400m run time
Power Cleans using ring dip reps for time (M-115lbs/W-75lbs)
3 minutes rest b/w rounds
Post slowest run time, total ring dips, slowest power clean time.
I used two small rubber bands to assist on the ring dips and a 40 kg set-up on the cleans.
Round One: 1:17, 21, 4:41 finish (i.e. cleans in 2:07)
Round Two: 1:25, 16, 4:45 finish (i.e. cleans in 1:55)
Round Three: 1:28, 10, 3:30 finish (clean time unknown; the dips interval was cut short by accident)
A fun, kinda sweaty workout. My power cleans felt good. Naturally, I could have gone heavier, but I want to keep babying my back. Which is actually feeling fine today, a week later. Whew!
Two more workouts with CrossFit Asheville before we depart for the summer. I’m going to miss everybody.
Substantial sleep, woke up sore and stiff in the lower obliques of my back. Got a good breakfast and coffee in, took Lena and Orion for a stroller walk round the ‘hood and to GreenLife, and had a small second breakfast. Then off to Open Gym time at CrossFit Asheville.
Running, martial arts punches and footwork, shoulder dislocates, sampson and hip mobility, walking lunges (10 per side), ring dips (12, small band assist), windshield wipers (12), wide grip pull ups (10, all dead hang). The windshield wipers got me thinking that maybe my back soreness was due to them. Then, to get ready for the workout, I did the Burgener warm-up, a few 35 lb dumbbell hang power cleans, a few push-presses at 75 lbs, and a few swings of the 52.9 lb kettlebell.
WOD: “In the Fight”
“In the Fight” is the CrossFit Asheville WOD This nasty and vicious workout left me a broken man.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 total rounds.
1. Tire flip
2. Dumbbell Power Clean (M-35lbs, W-25lbs)
3. Burpee Box Hurdle (M-20″, W-18″)
4. Push Press (M-75lbs, W-55lbs)
5. Kettlebell swing (M-1.5 pood, W-1 pood)
The clock does not reset or stop between exercises. On call of “rotate” move to next station immediately for good score. One point is given for each rep. Post total score and loads to comments.
Results: AS Rx’d, except I rested 2 minutes between rounds 2 and three. Total reps: 129.
It was hot out and I got a sweat working. During the second round on the Dumbbell Power Cleans, on about the 5th rep, I felt a crazy popping up and down the ribs on both sides of my back. This was painful and the ache from it has persisted for several hours. Will monitor.
As you might expect from my report of an acute “injury,” I stretched out a lot after the WOD.
Pull Up Challenge Rest Day
Normally, when I work out, I also do my Pull-Ups. And I’ve already done 10 today! But I will give my body and my back a bit of extra rest and put off day 33 until tomorrow.
Pain is weakness leaving the body.
I’ve been a little distracted today because I’m trying to help Randy, Shanna and Corey set up a new WordPress blog at CrossFit Asheville. It’s off to a start, so now I’ve got to refocus on my own stuff.
In other news, I’m planning to move this “Training Board” blog over to a self-hosted WordPress installation on my domain at my web hosting service. So I’m tinkering with that too.
Up early after a decent but short (5 hour?) sleep. Feeling pretty good. And off to a 6:00 am workout at CrossFit Asheville.
Running. Martial Arts Punching and Footwork exercises. Shoulder dislocates. Hip mobility and Sampson stretches. Pull-Ups (10 wide grip, unassisted). Windshield wipers (lying prone, 10). Walking lunges (10 each side). Ring dips (assisted w/ medium band).
Strength / Skill
Hang Power Snatches: find your 1 rep max.
10 x 45 / 7 x 65 / 5 x 65 / 3 x 75 / 3 x 85 / 2 x 95 (PR)
This was easier than I thought, and yet, the higher weights are very tough. As you can see I didn’t really look for a “1 rep”… I feel good about what I did.
WOD: Lunges, Pull-Ups, Wall-Ball Sit-Ups
100 feet walking lunge
15 wall ball sit-ups
100 feet walking lunge
12 wall ball sit-ups
100 feet walking lunge
9 wall ball sit-ups
100 feet walking lunge
Not a difficult workout, but a sweaty one. It was easier for me since I was using a resistance band (medium size) for the pull-ups. So, yeah, I am not completely done with resistance bands yet. When I can do 21, 15, 9 unassisted pull-ups, I will have arrived.
Pull-Up Challenge Day 32
As has been my custom on the past few days, I did my first 10 during the warm-up. That leaves 22 pull-ups. I intend to do sets of 3 to 6 on 4 minute intervals, for a total time of about 24 minutes.
Reps #1-10: During CFAVL Warm-Up (see above).
Reps #11-14: 2:18 pm. Front grip.
Reps #15-20: SET OF 6. 2:22 pm. Front grip.
Reps #21-23: 2:26 pm. Front grip.
Reps #24-29: 2:30 pm. Reverse grip.
Reps #30-33: 2:38 pm. Reverse grip.
Life is good.
I tried and I tried to sleep last night, but sleep took hours coming. I went to the 6:00 am workout with only 4 hours of sleep under my belt. Inexplicably, today Lena woke up at 5:00 am, BEFORE I got out of bed. Sleep problems at home. 2 block breakfast (salmon and banana and coffee) and off to CrossFit Asheville.
Martial Arts Warm-Up routines (running, shadow boxing, footwork). Shoulder dislocates, sampsons, hip mobility, calf and hamstring stretching, etc. Then Windshield Wipers (8), Chest to Bar Pull Ups (10, dead hang), Walking Lunges (20, 10 for each leg), and Ring Dips (medium band assisted, 15).
Max Height Box Jump
39.25″ — a new PR!
WOD: “Nasty Gals”
Compare the CrossFit named workout “Nasty Girls”, which was yesterday’s Main Site WOD.
3 rounds for time of:
7 chest-to-bar pullups
10 hang power cleans (M-115lbs, W-75lbs)
For me, a difficult workout. But it still marked some milestones. A heavy weight, and … drumroll please, unassisted pull-ups.
Total Time: 11:54.
100 lbs. on the Hang Power Cleans (first 2 reps at 110 lbs.)
MY FIRST EVER WOD WITH UNASSISTED (KIPPING) PULL-UPS!
After the workout, I was feeling the stress in my forearms and joints. I did some mild stretching. I also worked on kicking up into a freestanding handstand. I am almost there!
Pull-Up Challenge Day 31
It’s a bit cheeky, but today I am going to call it good. I’ve done all my 31 pull ups. I did happen to do 10 dead hang pull ups during the warm-up. And then I did 21 unassisted pull-ups during the workout. Even though these weren’t all DEAD HANG pull-ups, they were full-range kipping pull ups performed at high intensity. They deserve to count and my body needs them to.