CrossFit Over 40

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

Thursday, July 21, 2011

Back to it

4 rounds of

12 ring rows
24 ab mat situps
12 strict press with 35# dbs
24 pushups

22 minutes or so. And harder than I expected.

My first workout back since surgery. I avoided my toe and did no harm.

Tuesday, July 19, 2011

Toe Story

A lot of questions and concern over my big toe.

So lets recap. Sometime in the late 90's or so, I broke my big toe doing some summer circus flips off a diving board. Too much torque and my toe must have overextended. I remember feeling and hearing a pop. The next days the entire joint where my big toe met my foot turned black and swollen. So I did what most 30 year old guys would. Nothing.

Eventually it felt better. But was never quite the same. And while the bruising went away, a weird lump grew - and never went away.

Exhibit A - the lump:

And my toe has not been-pain free since. Frankly it has gotten worse and worse, until I could not really even walk without favoring it. So you can imagine what all the Crossfitting has felt like. Walking lunge - how about I do all on one leg? Box jump, double under, or burpee - it hurt to jump. Running, who hasn't passed me?

So I set a date and had surgery. From what I understand, they shaved off a bunch of extra bone (and spur) and inserted two screws to create space between the foot and the big toe. I felt nothing and came home wearing this.

Early recovery meant sitting in bed on drugs. (Pretty much like my summer of '85). Wed-Fri was an Oxycodone blur. My keepers fed me all kinds of non-paleo foods. But what was I to do.

By the weekend I was feeling better. And on Monday I returned to the doc for a follow up. He laughed about how little I remember. I think he said I was a cheap drunk. But he also said what a mess my foot was. "Like an arthritic 60+ year old man." Doc then proceeded to cut away and I was scared. Not sure what it was going to look like. Other than a long red incision under some steri-strips, it looked like my foot - but without the bump. He then grabbed my toe and started flexing it up and down. I was in shock. It was only 5 days since he operated. I had no idea it would move at all. But it moved well and was mostly pain free. He then xrayed, and pronounced me ready for my walking boot, and told me to do exercises to flex the toe 3x a day.

And each day I feel better and better. I am not following docs orders much. I am a terrible patient. I am walking in the boot mostly without the crutches already. But at the same time I am not putting any body weight on the toe. But considering that it has been less than a week since surgery, this is amazing. At this rate, I will be the world record holding sprinter by Labor Day!

Just kidding. My goal is to progress as quickly as possible without incurring a setback. But I feel great. I plan to make it back to Crossfit soon to attack the various parts of me that do not put my toe at risk. I promise to be careful.

Saturday, July 16, 2011

Two a day

With my surgery set for Wed, I decided to come back and hit the alt workout ~ the 7s. 20 minute amrap of pullups, ring dips, 2x air squats and 95# push presses. I got 9+ rounds.

Tuesday, July 12, 2011

Tues: 3-5-7s

20 min Amrap: 3 MU, 5 HSPU, 7 Snatch (65w, 95m)

5 or 6 rounds. My hands are very raw. Muscle ups got harder and harder to do.

Friday, July 08, 2011

Partner WOD

3 rounds with a partner (Kevin Hare) 46:05. A real sweat fest.

Partner WOD (one person working at a time)
THREE rounds:
1,000m row (250m at a time)
50 Burpees
40 med ball cleans
30 t-2-b (scale to 90 situps)
800m relay run (200m at a time)

Thursday, July 07, 2011

hspu work and a metcon

Did my first ever muscle up to ring hand stand push-up. Laurie Wasko saw it, so you can ask her how it went. The dismount was terrifying. So one was enough. Increasing plates for hands on remaining hspu. My shoulders were resting on the plates. Wod 2 – 11:37 subbed ghd for boxes.


Gymnastic Strength

1-3 Challenging HSPU every minute x 10 min

Attempt to stay at a challenging level (or make it tougher) the whole time. I’d rather you move from 3reps to 1 rep in the wod and stay at a challenging level then stay at 3 reps for all 10 rounds by making the level easier. Record level and total reps.


5 rounds: 12 KB Swing (53lbW, 70lb M), 12 Dip (9 women), 12 box jumps (24″w, 30″m) Regional standards, must stand fully on box.

Tuesday, July 05, 2011

The Kabul 9

One rough WOD.
Time for me: 59:06
900 meter cash in run
80 pull ups
10 deadlifts @ 185w, 275m
80 push ups
10 thrusters @ 95w, 135m
80 situps
10 OHS @ 95w, 135m - I did 75 and worked on form
80 wallballs
10 deadlifts @ 185w, 275m
900 meter cash out row

Friday, July 01, 2011

First Friday - Linda

The three bars of death.
3 exercises and a rep scheme of 10,9,8,7,6,5,4,3,2,1 each.
Deadlift - 150% of bodyweight, Bench at bodyweight and squat clean at 75%. I still weight between 160-163. I rounded down to 160 to match when I did Linda in January as noted in this post in 25:58.

That was the first time I had done it and I went out fast - unbroken sets to start - and I fatigued. Today, I held back and partitioned the deadlifts into 2 sets to start and the squat cleans pretty much all singles with no breaks. Bench press I only had to partition one set.

Time - 23:01. I could have gone a little faster, but not much. Next time.