CrossFit Over 40

WODs, Diet, Crossfit OldTown Gossip and Lifestyle Ramblings by MarkyD

Wednesday, September 29, 2010


11.9 rounds. Pictures and more commentary later. This was big for me.

Started on hspu and ended on muscle ups. failed on last rep so was one rep short of 12 full rounds.

first ever workout with muscle ups. could not be happier. MarkyD’s best week ever continues.

Goode’s birthday after party – 36 man makers. Not Goode at all.

Tuesday, September 28, 2010

Clean & Jerk

I am hurt and I know it, but I am still faking it a little. Luckily all I need is rest and stretching, and I have a long weekend trip to Vegas coming right up.

Today I worked on the clean and jerk and wanted the form to be more important than the weight. I worked up to 185# with ease. No misses, not even any struggles. I still need to work on getting lower under the bar when going overhead. But today was not that day.

2 days to get through. And then I rest.

Cindy = Attendance FAIL!

Took a lunch with the office and planned to go at 515. Then work got in the way. There is a lesson here. Lunch is my most reliable time to go.

Sunday, September 26, 2010

FGB5: A recap

What a day. I am exhausted, and not all of that was due to the workout. The energy and excitement at CF OldTown was like I had never seen. And kept up all day. I stopped in mid morning to check things out, and ended up counting for Amy. She did a great job and even turned it on in the last round, surpassing her round 2 output. One day, I want to be as fit as that.

Then later it was time for the CF kids. My daughter Stella and a dozen other CF Kids got a crack at doing FGB as well. I was a little surprised that they actually did the adult 3 rounds of 5, 1 minute stations. They subbed sit up and burpee for push press and high pull. So in other words, they had it just as hard as the adults, if not worse. No adult would willingly sub burpees for push press and think they could do as well with that. The Mayor came and talked to the kids, but "forgot his workout clothes" Ha. He may be in better shape then he used to be, but he would not have been able to hang with those kids. Stella did an amazing job and I am so proud of her. Next year, she will beat me if I don't step it up.

Then my turn. My knee still hurt but I was going to just go all out and see what happens. The first round was good and I held back a little. Got 100 reps in including 30 push press. Could have gotten 110 reps, but I wanted to save a little. Round 2 I was already tired. I pushed, but could not repeat my round 1 totals. 15% dropoff, which is pretty much normal for me. Round 3 I was sucking wind - hard. The last couple of stations I had no wind at all, and my knee was on fire. I ended on box jumps, which of course was a terrible place to be. 20 in round 1, but only 8 to end. On a good knee maybe I could have gotten 15?

But given that I only hurt my knee on Wed, it is already better than it was. So I am confident it will be 100% soon.

Total score 251. Without the bad knee, maybe 260? But no excuses. 251 is +29 from last year. If I keep it up, I have a real shot at 300 in 2 years. That is why I love CF. Getting from 222 to 300 reps in FGB is an unreal task. It basically means that you have to get 40% more fit. It is not something you can do in one week, one month or even one year. It is a goal that I have, and one that will take very long term dedication. I can't wait until next year.

Friday, September 24, 2010

FGB_5 - a preview

Wouldn't you know that after being mostly injury free for all of 2010, I tweaked my knee right before FGB5.

Last year I was laser focused on FGB4 and thought I would get a 300+ score. I was smoking crack. My stamina was lacking and I scored 222. Not even close. I think I had a score of 90, 70, 60 in the three rounds. Also known as - I did a lot of standing around catching my breath in round 3.

I feel like a whole year later that my stamina has improved, but has it improved by 30+% to get me to 300? I don't know - and tomorrow may not give me the answer. Because my knee is sore and swollen. - it hurts to squat. So doing FGB at all seems like a bad idea, and having expectations of a great output seem foolish.

But more importantly - I raised $845 from friends and family and donated a matching $845 to total $1,690 towards the cause. CFOT has surpassed $20,000 in total.

And my daughter will be participating as well. So I am sure to be pumped up after watching my daughter complete FGB and then stepping up to do it myself. I am going to give it my all, and remember that it is not about me and my score will be there for me to beat next year.

p.s. if you want to donate - click here. I will still match.

Snatch x 1

Knee is still sore, but healing. Tomorrow is FGB and I thought a little work today would be a good idea. Not really sure about that.

I did about half depth squat snatches. Worked up to 125 and had to press it out. My knee definitely had pain in the squat position.

Wednesday, September 22, 2010

MarkyD is on ice

A little tweak earlier underneath my left knee. That last push jerk was a struggle and it put me in an awkward position. Good form is important and it really protects you. I'm gonna ice my left knee and see what happens.

FGB is on Sat. Pretty much all 5 exercises require leg drive. So I am hoping for the best.

Push Jerk x 1


Day 3 after two particularly tough days on. Day 1 was the brutal front squat x3 and also the rowing ladder. Day 2 was Laurie's BDay (yesterday) with the 90 weight vested box jumps.

Guess what - my legs are shot and flexibility was not good. Even the warmup hurt a little bit.

So while I intended to dive under every bar into a perfect split jerk landing, I just did not have it today. 195# was a great, great lift. 205# was a modified push press. And 215# was just a debacle. Felt a strain in my knee and that was my day.

Recap: Forgettable other than the nice 195# lift. Jack got 215# and I was proud to see it. Good technique beats bad - case in point: Jack beat Me.

Muscle ups - 2 good, 1 miss. On Friday I am going to do some muscle up skill work as I chill prior to FGB.

Tuesday, September 21, 2010

Laurie's Birthday

Happy Birthday Laurie! Fellow member of BWI Hopper Team B_Awesome.

I thought in the spirit of teamsmanship, that we would all volunteer to wear a weight vest and join her in today's WOD. But like Chad says "first thing you learn in the Army, is don't volunteer for shit" Right he is, cause we agreed before we knew this.

WOD: 3 rounds for time
10 Power Cleans 165
20 box jumps
30 hand release pushups
400m run

This was tough. The vest makes you hot and bothered and not in the good way. Box jumps are way harder. Runs ditto. But in the end I finished in 21:30. Respectable.

Laurie passed me on the last run, and I was really happy for her. She really is awesome.

Monday, September 20, 2010

Front Squat x 3 & Row ladder

STRENGTH WOD take no more then 6 sets including warmups to find your 3 rep max in the front squat (should take less then 20 minutes).

Got 205 x 3 and then 215 and also 220 x2. Tough for me to string all 3 together. But still progress.

CONDITIONING WOD: 500m row for time, rest, 400m row for time, rest, 300m row for time, rest, 200m row for time, rest, 100m row for time. Take no more then 2-3 min rest between each effort.

1:46, 1:30, 1:07, 0:41, 0:19 = 5 min 23 seconds total. First time through. PR for 500m. The 100m felt the best. Was exhausted, but still able to pull. Have to remember. No matter how badly you feel, doing work does not feel that much worst that resting and gasping. And doing more work, does not feel that much worse than going easy. So just finish up and be done with it.

Gar, Jared, JC, Heather, Chad & Chris all put in some killer efforts today. Lunch bunch rocking.

Friday, September 17, 2010

Onion Skin

Max reps pull ups - max rep 95# strict press.
3 cycles through - 3 minute clock for each - total 30 minutes of pain

98 total pullups - 72 total strict press (95#) = 170 total reps. Round 1 was 25/23. Then things got ugly.

Looking back and thinking I could have gotten one or two more reps each time is easy. But during, the pain is bad. You have to block it out, and sometimes I don't.

I think 2 people got more strict presses today. A ton got 100+ pullups. But considering that a few months ago I was still getting my kip - not bad.

Robb Wolf

What a nice guy. His book signing was next door to Potomac Crossfit and he had people sit with him on a coach as he signed his book. Spent a good while with each person. Very generous.

My questions and his answers:

Me: So I have already lost my excess weight and gotten in better shape. I don't need the makeover or 30 day diet. So what do I do next.
Rob: Nice work. Keep it up. But also, find another fitness related outside interest. Rock climbing, hiking, boxing, whatever. Crossfit is awesome, but don't burn out. Use your fitness outside of CF.

Chad: Should I drink coconut water after a wod?
Rob: "A lean dude like yourself - go for it" But get some protein in as well.
Chad: Marky D - Rob Wolf called me a 'Lean Dude'

Me: My wife has rheumatoid arthritis, and suffers joint pain and restriction. Takes a huge amount of Motrin as well as biologic treatments. Can diet help at all.
Rob: There is a whole chapter on diet, leaky guy syndrome and auto-immune diseases. She should experiment with upping fish oil and removing grains from diet. Anything to reduce inflammation. See how it goes. Will not hurt, and possibly could help. Anything to get the motrin levels down is good, because eventually that will ruin her stomach.

That's it. Lot's of nice people from Potomac CF to chat with. A good outing.

Thursday, September 16, 2010

Rest - and Robb Wolf Book signing

After the back squats and prowler work, I was toast. Very sore. Although todays mobility wod seems to help. Never mind the strange idea of me rolling around on a lacrosse ball under my butt. As K_Starr suggested, there was one particular spot that was sore as can be, and clearly I need to fix that. I forsee more obscene rolling in the office.

Robb Wolf is in the hood signing his new book at Potomac Crossfit tonight. He is one smart dude and I agree with almost everything he says about nutrition. Some of it I cannot understand one bit, but I am sure he is right.

My weight is still 162 or so. I am locked in tight between 160-163. As in, it has been months since I was more than a pound variance. And that was when I hit 159. I took some rest, ate some carbs and I was back on track.

Wednesday, September 15, 2010

Back Squat x2 - with the chains

Good old fashioned back squats with chains. Along with deadlifts, one of the best single exercises you can do to get stronger. Worked on getting good depth and a better rack position. As well as adding about 10% to the load from last time. Worked up to 225# and felt solid.

The mobility wod's have helped. A little every day. I feel more confident and stronger in the bottom position. Ready to add some more weight next time.

The prowler after party was a gasser. I was losing the fun near the end.

Tuesday, September 14, 2010

Run, Row, Pull, Push

3 rounds: 400m run, 300m row, 20 pullups, 10 loupees (2x pushup burpees)

Hopper training continues. This WOD is NOT up my alley, but I wanted to do well anyway. I am a slow runner, and a worse rower. I did not allow myself any standing around time - if I had to - 3 breaths and go - cause you are not going to recover more than that anyway. On the runs, pick a person and try to chase them or stay ahead of them. But be realistic. Danya was on my tail and I know she is faster than me, but I would not let her pass. Lynnette was ahead of me, but there is no catching her - watching her run is like poetry. Effortless and fast. Damn her.

I knew this was WOD just short enough to go for it. Another round or two would have changed this dramatically. But I just kept pushing. Came in last on my first run, but then steadily picked up the pace.

17:24. Not the best time of the day, but I beat some people that I would not have expected to. Jack ran the first run like he was on fire, but was able to keep going. Wish I was 24 again.

Team B. Awesome was very awesome.

Monday, September 13, 2010

Hang Cleans to Jerk to Front Squat x3

3 of each, don't drop the baby (the bar)
Worked 65, 95, 115, 135, 155, 170 stop. Got them all. Maybe I was too cautious in the ramp up. But all the lifts felt good, and I was sucking wind after every round. I could have psyched myself up for one more ride with 180 or 185. But I was tired, and Jerry suggested stopping on a high note.

The cleans were super. I was not using my arms much, I was getting low, I was releasing the bar that the top. I feared the cleans the most and thought that would limit me. The rest I could power through, although I could have been better at getting under the jerks. Next time.

I feel like the K_Starr mobily wods are helping me immensely. Being confident and strong in a bigger range of motion = free money. Diving under the cleans and catching in a squat. Much easier than yanking that bad boy shoulder high. Duh - but this is new to me. I have always been strong, but not often smart and rarely quick or mobile. I like.

I felt almost like an actual crossfitter with speed and technique.

Saturday, September 11, 2010

Please donate - $5, $10, $100 - it all helps

September 11th has passed again. Many of you know people who died that day, or since – while serving.

I always think back to my high school friend and classmate Cesar Murillo. He worked for Marsh & McLennan, who occupied floors 93-100 of the North Tower of the World Trade Center: exactly where the first plane crashed into the building. No one in his office who showed up to work that day survived.

I also think of Marine Kirk Bosselmann. My boss' only son, he enlisted in the U.S. Marines after 9/11 and died in Fallujah, Iraq. He was searching door to door, putting himself in harms way to keep us safe and met a terrible end.

And I think about all of the other service men & women who have died or were wounded. Voluntarily risking their lives, far from home, keeping me & you safe.

Which is why I so strongly support the Wounded Warrior Project. They are supporting wounded veterans, and I am supporting them.

Fight Gone Bad is a yearly fundraiser for the Wounded Warrior Project, along with the Lance Armstrong’s LiveStrong Foundation and the CrossFit Foundation. The CrossFit community as a whole takes on this one charitable effort each year.

Every dollar that you give, I will match. So please help.

Thank you.

Mark Davis

To Donate – go here:

To learn more – go here:

Friday, September 10, 2010

FGB Prep - or how to completely bonk

500m row, 50 reps of wallball, 70# highpulls, box jump, 75# push press - then another 500m row.

I was doing ok until the last row. I completely ran our of gas and thought I would die, puke, quit or all three. I ended up taking 10-15 second rests after 200 and 400m. How sad, but I had too. I was beyond redlined.

All in all, I could have finished about 15 minutes if I did not break up the row, and in the end came in 15:25.

Sadly, FGB is 17 minutes - but we do get 2 breaks of a minute each. I will need them.

Wednesday, September 08, 2010

Tabata this

Pushup, Sit up, Squat, Row, Pullup
20 sec on / 10 sec off x 8 = 4 minutes of each, then a minute off and switch stations
Score is the lowest # of reps out of the 8 rounds - 1 score per exercise.

My total: 12, 11, 14, 5, 6=48

Last time - in May - I came out of the gate too fast and fell off. Especially on pushups - where I had 20.....10. So I did alot of pushups that did not count. Today, I gamed it and tried to pick a # I could do throughout. I actually took my score from the last round in May and added 1 or 2.

And it worked better. I fell off the pace 1 rep on pushups and 1 on sit ups, otherwise a very efficient effort.

Tuesday, September 07, 2010

Round 2

Came back to work a little met con.

400m run
20 kb swings
20 db thrusters
Goal 5 rounds
Only did 3, as my lower back tightened up.

But then - out of the blue - progress on muscle ups
Before the wod I had 1 fail and 1 good muscle up.

After the wod - 12 in a row with no fails - in about 10 minutes.

Within the week I will do 30 muscle ups for time- goal - 20 minutes - book it!

O/H Squat x3

For an inflexible old guy like myself, OH squat is the hardest barbell movement. Or is it the similar movement cousin, the snatch?

Anyway, in my earlier days at CF I was not able to OH squat at all. Recently I was able to get 95# for 3, and today I did 125#. I bet I could have done 135, but I was starting to tire. Next time.

Friday, September 03, 2010

Greetings Latvia!!

How cool is this. A breakout of who is looking at my blog, by country:

United States 81
Canada 6
China 4
Germany 2
Ireland 1
Latvia 1

One of my great grandparents came came from Latvia, so I was excited to see this.

Thurs - rest day

Mild shoulder rehab and some good rest.

Weight still solid at 162. I have been catching a few cheat meals such as pasta last weekend and a Perfect Pita breakfast the other day. Oh yeah, my wife and daughter made banana bread and m&m cookies. They are now gone, good riddance.

Looking forward to first friday. I have several things in mind, and I may do them all.

Wednesday, September 01, 2010

risky business

So I was pretty sure that I my rotator cuff was somewhere between sore, strained and torn. Went to my chiro, and he suggested strained, based on what range of motion I had vs. the pain I was in. I have been icing, and he suggested a few more treatments and no direct work in that area.

So of course I tried to do heavy power cleans today. Suprisingly the first round I was able to get 185. I had a few misses. But mostly, I was sore from yesterdays brutal front squat session working with Jack B. So I had no jump. So I did the rest at 165.

Double unders actually hurt my shoulder more than the cleans, so I subbed box jumps. 15 box jumps for 30 double unders. I know coaches have said sub 1 for 1, but a box jump is at least twice as much explosive work as a double under. I made sure to land both feet all the way on the box and stand up on top. I actually learned something from watching the CF kids class. My daughter uses the same box jump as us - she's 7 - but she is able to do it because she pulls her knees to her chest and lands in almost a full squat. Doing that and then standing up as you jump down, seems easier that jumping and landing upright on the box. And faster too.

Thanks kids.