Tough Week

This week started with lunges and trying to find a heavy 3RM front squat. We moved to pushups and double unders, tossing in an EMOM for calories, snatches and dips, spent a day riding that blasted Assault Bike and ended with sled pushes and cleans. My legs are toast. Seriously…If I do nothing this weekend but sit on the couch playing video games, that MIGHT be enough for my legs to recover.

I haven’t really figured out how to recover faster. Maybe that is something that simply slows with age and my brain hasn’t understood that yet? Maybe there is some supplement I could be taking that would speed things up. Maybe I just need to go to bed earlier.

All I know is that the first round today of cleans (they were in sets of 3 at 85 pounds, so not that many and not that heavy) and my legs immediately yelled at me to stop. I could feel the pain by the third rep, the pain that makes me think I’ve done a lot more work then I really have. But crossfit soreness is a funny thing and generally the solution is more crossfit. So you push through, grinding through the reps and distance for the sled push and hope for the best. It wasn’t my fastest time (I’m generally not at all known for my speed), but I did it and now I’m going to spend some time doing nothing.

Nothing is a glorious word. Monday will be here before I know it and I will head to the box, work hard and probably be feeling the pain by the end of the week again. But for now … nothing.

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My nemesis (at the moment)

Anyone reading this blog for any length of time knows I actually have many crossfit nemeses and I’ll not rehash all of them here.

My current nemesis is the Assault Bike. 

I can’t even think the term without it being preceded by a long string of words better left to drunken sailors or The Sopranos. If I said them out loud, this blog might get an XXX rating! Suffice it to say, it is an evil piece of equipment, it’s a hate:hate relationship. 

Lately, in our box, Thursday’s have been generally devoted to intervals. We are given options: rowing/ski, running, biking or a strength option for those that go 2-3 days a weeks. For a long time, I would choose the ski-erg. Turns out, the ski-erg and I get along. It seems intuitive where to breathe, it’s possible to engage a wide range of upper body muscles, and yet it doesn’t spare the glutes or hamstrings, especially on the longer workouts. I love having this options and our head programmer is amazing at coming up with all kinds of variations for all activities!

The past 4-5 weeks though, I’ve chosen to do the bike workout.  I figured it’s something I hate doing. It’s something I suck at doing. Therefore, I should do it more. At least, that was my rationale. Work on your weaknesses, right?

Cardio will never be my thing. It wasn’t my thing when I played soccer. I was a keeper. Keepers don’t run!! It wasn’t my thing on the track team. I threw shotput. Shotputters don’t run!! Apparently crossfitters run, row, ski, and/or bike. And I’m a crossfitter. So now I get the “pleasure” of working on this thing I’ve always avoided. 

But the Assault Bike is relentless. And it’s not intuitive. I don’t know where to breathe. There is no obvious strength/rest move like the rower has. You use both your arms and your legs; there is no 1 second pull, 3 second recovery. It’s always moving. You can’t even coast downhill like on a “real” bike. 

I can’t figure out how to coordinate my arms and legs so the output is relative to the size of the muscles. I am always using one more than the other and constantly switching back and forth. Is this normal? It doesn’t feel normal. 

I can’t figure out how much body movement to put into it. I’ve watch the Games. You see some athletes sit very still and some move their upper body prominently back and forth. Neither seems bad, especially at that level of athlete. But in my mind, the more I move my upper body, the less efficient it feels. Maybe it varies depending on the workout? Perhaps short sprints one would use move movement to generate more power and on longer rides, use less movement to increase efficiency? 

See … having all these questions drives me nuts. I just want to know how to use the bike and not feel dead and defeated at the end of a workout. 

Maybe I’m overthinking it … 

Named WODs

Diane, Linda, Karen, Helen, Grace, Angie… 

There are way too many names that have become forever entrenched in my mind for the pain and suffering they cause. 

I’m not going to be having any more kids, but if I did, none of these names would work anymore. NONE. Crossfit has ruined them all. 

Today was Diane. Coach said “under 5 min”. Now, granted, I don’t have hand stand push-ups, so pike push ups for me (the blog IS called Scaled to Perfection). And I managed it in 4;40, with the Rx deadlift weight and pikes.  The workout is 21-15-9, deadlift and hand stand push-ups, in case you forgot. 

How in the world does 4 and a half minutes destroy a person?’ Seriously …. suddenly I have great respect for boxers and I’m not even being punched while I’m working. 

Ladies, I applaud whatever you did to Greg Glassman to make him not like you. Your names are now etched in the hearts, minds, and muscles of every crossfitter out there. 

I’m going to take a nap now… 

Quitting Crossfit?

My son quit crossfit. My good friend quit crossfit. I’m dealing with an injury that still has me on the modification train. Should I quit?

I can come up with a million reasons to stop. Here are just a few:

1. After 3+ years there seem to be way too many moves I can’t do. 

2. I’m not fast, my cardio still sucks, I’m not coordinated (is that 3?).

3. So many newer athletes have greatly surpassed my skill set leaving me to wonder, what is wrong with me. 

4. It’s exhausting getting up at 4:30 every day. My natural inclination is toward night owl. 

5. I am injured and at some point this stupid injury will require a surgery. That seems like a darn good excuse in my mind!!

Etc etc etc

But I’m not going to quit for the one reason that really matters. I don’t want to. 

See you next week my fellow athletes!! 

WHYNDTYM (Why Have You Not DONE This Yet MONDAY)

Our ‘regular’ feature can sometimes be such a struggle to come up with ideas, so we apologize for it not being so ‘regular’.

Our box puts on a two-day crossfit competition every year called Survival Games and it’s really quite something to see, observe, judge, volunteer and/or compete. So here is my challenge to all of you: go find a local event and offer your services as a volunteer, judge, helper, or whatever. You won’t regret it as there is so much that goes into these things behind the scenes that make it great for the athletes!

Competitions need people to reset weights between heats (yes, the athletes are supposed to, but they are often so tired, they don’t set the weights up in a nice, neat order), run score sheets to a head judge, help athletes find their location, answer their endless questions, look for teams that somehow go ‘missing’ between events etc.

Competitions need judges to observe, score, count and who are willing to be yelled at when an athlete gets no-repped. Rx men seem to be very intense individuals and really really don’t like getting no-repped. Scaled athletes are much more calm about these things!

Competitions need a cheering section. People to yell, encourage and clap.

So go. Enter a competition, put yourself out there. And if you don’t want to, that is fine. Help out at one. I can guarantee you won’t regret helping out!

A First

I finally broke my two week streak of not making it to the gym by enjoying a lovely interval 5K row (10 sets 500m each).  It was hot and muggy and the output of the oscillating fan was pure bliss.  Everything was moving a long just fine until the 5th set which is when something that has never happened to me before at CrossFit finally happened – I developed two blisters, one below each of my middle fingers, and they began to tear open.

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My first CrossFit blister after 3 years of CrossFit

Now, a blister is an injury.  It’s not something to keep moving on and seeing how bad it can get/see how much you can tear up your hand.  I waited until the end of the set and then jumped off my rower to get my goat tape; I taped up my blisters and then started back into the workout.  Hand injuries like this are not uncommon in CrossFit as you put a lot of weight/tension on the upper part of the palm.  But blisters aren’t cool (in the sense of the injury being created but way cool in your body protecting itself) and should be treated like any other injury.  Bleeding, raw meaty hands are gross (do NOT post them on Instagram/Facebook and brag about it, it’s like having to watch the video of a football player breaking his leg over and over).  If you start to feel your skin pulling or a blister forming, take the time to protect and pad the area or just switch to V-Ups or a scaled option of whatever you’re doing, if possible.  In taking the time to prevent a worse injury, your recovery time will be shorter and you’ll be back at it sooner.

Also, happy CrossFit games (though it’s now drawing to a close).  Did you have a favorite?  How did they do?  It’s been a busy weekend so I haven’t had a chance to follow but I did get to visit the place from which 40 semis full of CrossFit equipment departed: Rogue headquarters in Columbus, Ohio!

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The retail store was pretty sparse but it’s my understanding that they just moved locations so perhaps they’re just in the process of getting everything up and running.  I did get a pair of wrist wraps  I’ve been eyeing (red and white-striped) and a sweet zip-up hoody.  I drooled over some Bella bars and had a good chuckle at the amount of booty shorts they had displayed (two racks).  I had never handled lifters before, I was surprised how heavy they were!

In other news, I actually did some meal-planning this week.  I’ll post some recipes later this week.  Hoping to get back on at least somewhat of a track which has been difficult with showings and prepping our house to sell.  Definitely focused on prep-able meals and slow cooker recipes, we’ll see how it goes.

I’m looking forward to seeing the final podiums at the Games!  Have a great Sunday!

 

Why we (scale) crossfit

I’ve spent four days this week working on the Landscape Industry Certification test. I help set up, administer, and tear down. I do need to point out I am one of a slew of people needed for this. And it’s a lot of work. Most of the work isn’t physically demanding, but some of it is. Also my professor self is not used to working outside all day, in the blazing sun, in the billion percent humidity, doing any kind of work, much less hard work. 

So this got me thinking about why I crossfit. (Please inset whatever form of exercise you love). I started crossfit to look better. I kept it up to get stronger. I keep it up so I can get my old, kinda chunky, professor butt out of my office and work along side younger (mostly) guys who are used to being outside and doing this kind of work.

I heard the following over the past few days:

1. Nice guns!

2. You still doing that healthy stuff?

3. I started exercising after I spoke to you.

4. You’re a little thing, are you sure you can … yep! You definitely CAN lift that. 

I’m not trying to brag, but to point out that some form of strength training is essential as we age. It keeps the joints and muscles moving and able to lift things. It will allow me to do so for the next 20+ years.

Scaled or no… that is why I crossfit.