CrossFit Over 40

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

Tuesday, May 31, 2011

Deadlift gauntlet and interval metcon

Every minute on the minute - 1 deadlift. Add 20# each minute.

I started with Jared at 250 and got 350. Missed 350 the first time. Got it after 1 more minute.

3 x 250m row and 20 burpees. 2 minutes rest in between. Just over 2 minutes on the first and 2:30 by the last.

Next time you are out of town and want to get a work out in. Try a variation on this. Run 200m and do 20 burpees. Rest 2 minutes in between. If you get past 4 intervals - that is a solid workout for you.

Saturday, May 28, 2011

A very special blog post

Today the family and I are in NYC. It is Memorial Day Weekend, the weather is beautiful, and I am happy. Although, along the way I had a very deep thought and a revelation.

A few years ago, when my daughter was still much younger - we came to to NY and visited the Central Park Zoo. It is a 5 minute cab from the heart of Midtown Manhattan, and is an oasis from hustle and bustle. Being at the far south end of the park - you are surrounded by grass, and trees, and bamboo and pools - but you can still hear the traffic and see the tall buildings.The zoo is not a real zoo. There are a dozen exhibits, tops. But it is the only zoo I know within walking distance of Bergdorf Goodman. So it will do.

On that random trip a few years ago we visited their Polar Bear exhibit. Two older bears - Gus and Ida - occupy a nice enclosure complete with a deep pool and lots of rocky space. You can watch them from above, and you can see them through the windows one level down under water. Our daughter Stella loves Polar Bears. Her Kindergarten class was named the Polar Bears, and her 3 favorite stuffed animals are all .... yeah... Polar Bears.

Gus and Ida were frisky that day. They were playing with toys, swimming all over, and diving down to the bottom and back, again and again. Stella was in heaven and would not leave. We spent the better part of 2 hours watching the bears. We chased them up the stairs and down the stairs, over and over. Best day of her little life, and therefore ours too.

So fast forward to this trip. Remembering all that fun, we went back to NY and the first order of business would be to visit Gus and Ida. The weather was perfect, the trip was easy - and the bears? Awesome right?

Not so much. Gus was taking a big ol' bear nap. Face first on a rock - the dude was racked out and not waking up. And Ida? Never ever saw her. There was no frolicking or swimming or playing. No nothing. We did see some other exhibits and it was still a nice afternoon - all in all. But not the same and not what we had expected.

WAIT - What is MarkyD doing? This blog post has nothing to do with CrossFit.

Maybe it does and maybe it doesn't. In Crossfit, in life - there are moments. Perfect little moments. By and large - they are unplanned and unexpected - which makes them all the more perfect. And frankly, when you try to plan The Magic - it rarely appears. So don't try. Instead you have to let go. Be in the moment. Just make the most of what you are doing.

Right now I am counting down to major foot surgery. Changes are - it will be end up fine, and my Crossfit performances will improve in the long run. But there is no small chance that it won't. There could be complications. I could end up no better off than I am now, and the slightest possibility exists that I could end up worse. Worse as in - I can never really fully Crossfit again. Never compete again. Never equal what I have done again. As you get into your 40s it is not like those thoughts don't scream in your head enough as it is, so add a surgery in there and you can imagine where my head is right now. Let's not even thing about Chad (and Sue) moving cross country - my coworker of 9 years, bro and crossfit partner in crime.

So for all these deep thoughts. I have a response. I am just living in the moment and enjoying Crossfit a whole lot right now. Even when we run and I come in last place cause I am half functional. Every lift feels great, every met-con feels terrible but awesome. Every handstand pushup - pure heaven.

And as I stood there at the zoo today - watching that lazy piece of crap Polar Bear drooling on a rock doing nothing - I realized that living in the moment is all that you can do. Cause you cannot plan and manipulate those perfect moments. They just happen when you are not trying. Just doing what you do. And the more you enjoy every moment of every thing you do, the more perfect moments there will be. Unplanned, unexpected, unparalleled. Just perfect.

Friday, May 27, 2011

Thrusters and Cleans, oh my

15 minutes to work up to a heavy - but perfect form- squat clean thruster

I did 95, 115, 135, 155, 165, 185 (f) and then 175. Needed more speed. 185 was a mess. Of all things my wrist hurt.

Then 15 minutes for a 1 rep clean
I did 175, 185, 195, 205, 215(f), 215(f but very close)
195 was the best clean I have ever done. It was perfect.

Have a good holiday. I am off for a mini vacation.

Cindy + Running

Thursday 5/26/11: 5 rounds of a a double dose of Cindy (10/20/30) plus a 400m run.

I was ok inside. I was out the door in 1:30 after the first 10 pullups, 20 pushups and 30 airsquats. Also, I never had to break up the 10 pullups - while they hurt, I was glad that I could string them together.

But outside was rough. Not only was it 90 degrees, but my foot was really killing me. I am looking forward to getting that fixed, despite the long layoff. I never passed anyone on a run, and was passed several times. My stride is so short, as I cannot push off at all on my left foot. More of a shuffle - a limping shuffle. My first 400m run was 2:00+ - and that was before I was tired.

5 rounds in 25:47. which was near the back of the pack.

Thursday, May 26, 2011

Foot Surgery = 8 weeks of limited CF

Got the X-rays back and the results are bad. My bone spur issue is bad and needs major corrective surgery.

It all stems from breaking my toe 10 years ago. It never healed correctly. In a way, this is a good thing. I limp when I walk and cant really press off my left foot. I have been compensating for years and more so lately. It has created all sorts of imbalances and limitations.

So July 13 - I will get it fixed. From what I understand:
1 week of crutches and no impact
2 more weeks of a boot and mild impact
5 more weeks of walking but low impact + some rehab

So, I technically can row, pullup, and other non toe related work after a few days - or a week. And back at it right after labor day.

Not sure how I am going to survive.

Wednesday, May 25, 2011

Crossfit/Reebok Co-Marketing Fail

If you are going to have Reebok be the main sponsor of the CrossFit games, then when you look for Reebok apparel and type "CrossFit" in the search box, this should not happen. Easytone sneakers are the first product they recommend!

Reebok FAIL
CrossFit FAIL
Fitness FAIL

Tuesday - regional Wod 4 (sort of)

75 reps each of:
53# kb swing
double under
ohs (95#)

30 minute time limit

The pullups went fine - about 4 minutes - although my hands were hurting. The KB swings just exhausted me. The double unders were ok, but I was already tired.

I had to scale the ohs squat to 75#. And tool almost 15 minutes to get them done. By the end - it was 3-4 reps and drop. Ouch.

Monday, May 23, 2011

Monday - Regional wod 1 and 2

21-15-9 reps for time of: Deadlift (275lbm/ 185lb) Box jump (30”/24”) - 7:38. Very tough for me. My hands started to tear and the box jumps seemed very high. Did the last 9 plyo. Just sold out cause I wanted it to be over.

30 hspu for time. 0:47. Just banged out all without coming off the wall. I could go a little faster.

The CrossFit Regional Open WODs

While I was nowhere near making the CrossFit Games regional round, I still get to do the workouts. As often happens, I feel like I would do better at some of these workouts than the ones used to qualify for them. Some thoughts:

Here is a link to see the WODs:

#1 is my favorite. I would do well. We are doing the 30 hspu today and I am excited.
2 I like, I have done 205.
3 would kill me - not sure I could finish if there was a time limit, or at all with that weight. We are doing this at 275 today, so I will comment on that later.
4 would be tough for me. 5 I could not do.
6 looks tough, but fun. Good luck to everyone.

But more importantly - this weekend I went to the beach, and was reminded that it is shirts off season. Thank goodness for CrossFit.

Why you ask?

This is why:

Before: 39 and a little soft <-----

After: 42 and after 2+ years of CrossFit. Much more beach worthy----->

Thursday, May 19, 2011

Time to toe the line

I am going to be out for a while. They pain in my foot is bad and getting worse. I limp when I walk, and pretty much everything we do in CrossFit hurts - and not in the good way.

Diganosis: Hallux Rigidus. Which is a fancy way of saying that I have a bone spur and my big toe does not flex or bend. It causes all sorts of trouble when I try to avoid it. Below are some pretty simple diagrams.

My hope is that in 4-6 weeks I will be back to normal. That may be crazy. But at least in 6 weeks I will be feeling better. Lots of one-legged rowing and pull ups in my future.

Tuesday, May 17, 2011

For the love of the hspu

In CrossFit, we do many, many exercises. And almost all require some combination of technique and/or muscle groups working together. From the basic airsquat that uses quads, glutes and hammies, to the Olympc lifts that require a balance of proper technique, set up, power, positioning and muscle groups. It is complicated stuff. And of course, it works.

But who can blame me for loving the strict press, and its gymnastic cousin the - handstand pushup. The movements are true and pure. Push directly against the bar in the direction you want it to go. There is a little more to it, but not much.

Today, we did 10 minutes of hspu work. Coach suggested about 3 reps per minute in a style that challenged you. For some people, just getting upside down is the challenge. And at first it was for me as well. But now, I almost prefer it to being upright. It just feels right. Others may use an abmat under the head to decrease the range of motion. Some go flush on the floor, some add plates for the hands to increase the range of motion. Or maybe you want to up the ante and use the rings. Or perhaps you are nuts and wear a weight vest.

Or, maybe - if you really feel frisky - you do it all. HSPU with a 20# vest - from the floor, then added plates, and finally on the rings. Why the hell not. I was able to do 5 or more on the floor. 3 or more using added plates. 2 in a row on the rings. And then I got tired real quick and could only get one at a time. Was my back arching? - maybe so. Lets see you try ring hspu with a vest. It's fucking hard. But there is no more fun that I can have in that room than being upside down - wearing a vest, pushing as hard as I can against the rings and having my body rise up. At least until I do it after a muscle up - which I guess is next up.


Here is a link of me doing one a few months back without the vest. Since then, I have learned to lower the rings, and to tighten up so you don't swing. Like anything else, with practice, you get better.

Fun little chipper afterwards. Just beat the rain with our 400m run. No vest.

Monday, May 16, 2011

Back Squat x3

Worked up to 250 - and that was a little high. No time for the metcon, and frankly not much interest.

Although I was sore and creaky coming in, at least I felt better leaving. Will be more ready tomorrow.


Saturday, May 14, 2011

A week of posts

I have been on the road and very neglectful of my dear blog readers.

A recap.

Sunday - Vegas!! - Not Paleo dude.
Monday - LV to San Diego - No sleep. Work. Then sleep.
Tuesday - Up early. Drove up the beautiful coast to Cardiff by the Sea and hit the backyard box that is CF Solana Beach. 5 sets of heavy thrusters. I did 165 for 2. Then Fran overlooking the ocean in 5:20. I am not great working out in the early am, and this proves it.
Wed - Work trip is done. A drive down to Crossfit Invictus before flying home. Heavy strict press - up to 176 x 2. Heavy pullups (up to 53 x3) then a metcon. Good stuff. Slept all the way across the country.
Thurs - Rest and recover. Or not. Fly to NYC for a big dinner and very late night of drinking.
Fri - No sleep. Fly home, work. Then hit The Eliminator after work. Made it through 180s and a little. Double unders were improved. A great wod.
Sat- Happy birthday to me. A long wod, in the rain in a vest. Glorious.

What a week. Slept in 4 cities in 5 days. Sort of slept. Ate badly, drank to much. But somehow still got in 4 crossfit wods. I am going to sleep like a baby.

Friday, May 06, 2011

Death by hspu

I am wrecked from this week. Lets recap:

Mon Heavy back sqauts x5 reps

Tues - rx +20# Hero Wod Jack

Wed - 55 reps of 225# deadlifts for time, plus ring dips and pullups. Mostly unbroken.

Thurs - Can harldy walk

Fri - first friday, but no energy or enthusiasm. I had planned to do Nancy to work on my oh squats. But among my sore spots - my hamstrings felt like guitar strings, and the bottom of my feet were sore - as was my lower back from box jumps and kb swings respectively.

So I wussed out and limited my chosen wod to hspu. As Kevin Hare said to me "way to work your weaknesses" He is right. It was lame. I got 11 full rounds and 6 more, which is not my best. My head was not in it. But I feel better now. ANd I have some time off coming up. So I foresee a full recovery mentally and physically.

See you in a week.

Thurs 5/5 Rest Day

Feel sore all over. Mostly my lower back and legs.

Wednesday, May 04, 2011

The Final Countdown

Cool name for a wod and a good one. But painful:

14:03 rx:

Ladder Down:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Deadlift-225m, 155w

Pull ups

Ring Dips

Tuesday, May 03, 2011

Tuesday 5/3


20 min AMRAP
10 push press rx is 115. I used 135. That was stupid.
10 kb swing - 53#
10 box jump - 24 inch

7 rounds with 135#. Gonna feel that tomorrow.

Monday, May 02, 2011

Sunday, May 01, 2011

Sectionals Open - A look back

All the scores are not in, but I did not do well. I placed somewhere about 600th out of 700th in the Mid Atlantic. I may or may not have placed last out of the CFOT men.

It all came down to conditioning. Mine is not great, and I was reminded of it 6 wods in a row. At Cfot there are some wods I do well at. If there are hspu's, then I will do well. Basic pullups, sure. But c2b pullups, and more advanced skills such as oh squats, double unders and high box jumps expose me as the middle-aged mediocre athlete that I am. I am a specialist with strong shoulders.

Overall it was a very humbling experience for me. I would have liked to see a few differences in the exercises that came up. But I can either complain about it or get better. I am going to get better.

I decided early on to only do each workout once. I am sure I could have improved my scores with a repeat. Experience helps with strategy, etc. But I am almost happier to have my one and only scores posted as a reminder to get to work and improve. I have two more years of competing before I will be in the master's division. I hope to slowly but steadily improve and defy time. Looking around at Gar, Mike Hart, Hazen, Jeff Tincher, and Jerry - gives me great hope.