CrossFit Over 40

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

Wednesday, August 31, 2011


11 rounds even. almost a full round off my pr.

Had more misses on muscle ups than I would like. Although, I have not done one in 7 weeks. After getting two in the first 2 rounds, I failed on rounds 3+4 and then just started to do all singles after that. I missed about 5 in all - which is a waste of energy. I will note that despite missing, I was not worried about the muscle ups at all, which is a nice place to be.

hspu's were no trouble. I lost my balance once, and fatigued once, but otherwise did all 4 for 9 of the 11 rounds without partitioning.

kb swings - here was my weakness. That 70# bell is a bitch. I hate it and I wasted more time waiting to pick that bell up than anything else.

Tuesday, August 30, 2011

OHS and some short runs

OHS x 2

I suck at OHS. I cannot get into the right position. I know that I need to move the bar back and sit back, but my shoulders do not want to move that way. I worked on form - and very light. Started with the bar and added 20# each round. At 105 - it felt ok, but not great.

Met con - 15 minutes amrap
200m run
15 T2B
30 d/u (I subbed 90 s/u)

My first runs and first jump rope since before surgery. Felt ok. T2B were the tough part.

Monday, August 29, 2011

Monday-cleans and burprees

10-1 ladder down of 165# cleans paired with
1-10 ladder up of lateral burpees.


This was very tough. I did not tape and my thumbs are raw. Rookie mistake.

Saturday, August 27, 2011

Clean & Jerk

Frankly I am still not sure if I should have done this wod. My own doctor has me coming back in for an appointment in 2 weeks. That would be 8 weeks after surgery. But initially he had told me 6 weeks would be a good time to resume normal activities. And to a crossfitter - cleaning and jerking heavy weight is a normal activity.

So 44 days after my operation - I did.

I went in with the idea to work on form and go light. Add weight only if the prior lift felt good and without any struggle. I also really did not want to split jerk yet, so instead I did a combination of push jerk and push press. But of course, I have never in my life lifted something to my shoulders that I could not lock out overhead. So while I was not working on form, I was still safe.

I started light - 95# clean and jerk. First one in over 6 weeks. And then Pete H and I added weight. And we added and added and added. When we got to 185, it still felt easy. No misses, not even close. I decided to do 1 more lift with an even 200#. It had a nice ring to it. And it went fine. Too easy if you ask me.

I have lifted 200# a handful of times and missed it plenty as well. I think 205# is my PR. Not for long.

A day later, my toe is a little more swollen, but otherwise fine.

Thursday, August 25, 2011

Tues - 3, 6 minutes metcons

2 minutes of rest between each.

5 reps / 8 reps of

hspu/225# deadlifts (the deadlifts got heavy)

ring dips / toes to bar

HR pushups / box jumps

Hardest for me was the deadlifts. I could not keep up sets of 8, and by the end was doing ugly singles.

Rest Weeekend

After a long layoff from weights - the overload of (3 relatively) heavy squat and deadlift workouts nearly crippled me. I had a lot of trouble walking over the weekend.

Friday, August 19, 2011

1 minute of squats x 5 rounds

3 minutes of rest in between.

Had to scale to 155. Got 67 reps. Ouch. As good as rep 1 felt, by rep 5 I was struggling each round. Muscular endurance is gone.

Thursday, August 18, 2011

HSPU Fun and a metcon

A little weight vested/depth handstand pushup progression here:

The bottom- Shoulders resting on the plates, head off the ground. Wearing a 20# vest.

Start pushing like crazy.

And pushing:

Then lock out at the top. Try to get into a hollow body position with your weight in a perfectly straight line from top to bottom - no arch in your back. I am better at this than I used to be. My back used to be bowed which is easier/less range of motion but not as safe for the ol' spine.

... and repeat 9 more times on the minute.

This was fun. I did singles and worked up to 4, 45# plates + 2 15# plates on each side - and wore a weight vest. There was no point in stacking it higher, because my shoulders were on the plates and my head was off the ground.

Then a little metcon 20 minute - 5.5 rounds of kb swings, steup ups, ab mats and airsquats.

Sumo DL and the Honey Badger

Farewell Laurie. We will miss your sweaty, cursing awesomeness.
Sumo Deadlift: 285#. I held back to 75% as I work back into heavier weights. Hamstrings were no trouble.
17:15 of a subbed up metcon - 3rds- 30 step ups, 500m row and 50 abmat. A completely altered workout to avoid my toe, but still got a good sweat on. What is your excuse?

Monday, August 15, 2011

Front Squat x 3

First day back of lifting heavy in over a month. Guess what. My muscles were not ready. I tried to approach my PR and damn near tore my hammy. I think I was smart enough to quit when when I felt it burning. We will see. Lots of ice now.

Friday, August 12, 2011

Life As Rx

It has been 30 days since my surgery and today is the very first day that I was able to do the CFOT WOD as Rx'ed. I am still waiting to visit the Dr on Thurs to see if I am cleared to run, jump and lift with any explosive jumping. My foot feels better than before surgery already. No pain at all. It is still swollen a bit, and the range of motion is limited - and yes the incision from surgery is still one nasty gash. But things are looking up.

WOD - 8/12/11:
reverse ladder
10-1 ring dips
1-10 deadlifts - 225#
Time 11:17.

Frankly, I got tired pretty fast and I have a hard time doing deadlifts when I am tired. I was also afraid for my toe and did a lot of single reps. But the few touch and go's that I did, felt ok. Ring Dips felt very good.

I cannot do Whitten tomorrow. To many runs and jumps. But I will be back.

Tuesday, August 09, 2011

Strict Press x 5

Strict Press x5: 145# – a 10# PR. T-minus 9 days.

Pullup metcon

5 rounds -
10 pullups
20 box (step ups - 20")
30 pushups


Pushup fatigue. Need to work on that.

Friday, August 05, 2011

JT - 10:00

My first wod back wearing two sneakers. Although the post surgery foot was very snug in there.

Did JT - A hero wod 21/15/9 of hspu, ring dips and regular pushups.

10:00 even. My PR was 9:32, and I cannot help but wonder if I could have beaten that with a little less rest here and there. After finishing all 21 hspu in round 1, I was able to get a grand total of 2 in a row after that. JT is also short for Just Toast.

Wednesday, August 03, 2011

Wed 8/3

Substitution WOD:

Strict Press 95×3, 115×3, 135×3, 155×2, 175×1.
And Strict chin up 35×3, 45×3, 53×2, 63x1x 70x1, 80 (f)