Fran and Frustration

I have been somewhat frustrated by my progress in my workout goal.  In particular, I have tried to stick to a program of 3 days working out, 1 day off, 2 on, 1 off.  I have been stymied.  I just can't seem to recover enough.  All the more frustrating since the official Crossfit program is 3 on, 1 off, all the time.  So I reviewed my workout log, which goes back to January 08.  I looked at the workouts that I did when I considered myself in my prime.  My schedule was very haphazard back then.  3 on, 3 off, 5 on, 1 off, 2 on, 2 off, etc.  But I looked at an average for a month and found that I was consistently working out an average of 20-21 days per month, ie. the equivalent of a 2 on-1 off program.  I have been somewhat relieved to find that I was getting decent results working out 67% of the time.  So I'm going to implement a consistent 2-1 rotation.  We'll see how it goes.  Oh yeah, this all underscores the importance of keeping a record of your workouts.

Today was dedicated to Fran, a Crossfit legend.  The giants amongst Crossfit giants do this workout under 2:30.  I guess that makes me a pygmy.  My time was 10:09.  My best ever was 6:55 on 7/31/08. 
Fran 
21-15-9 reps of
95 lbs Thruster
Kipping Pullups

Another important lesson for today:  strength plays a huge part in doing these workouts quickly and successfully.  I wasn't slowed down by lack of cardio, but by a lack of shoulder strength and leg power to drive out of the bottom of the front squat.  I'll try to do Fran again as I near the end of my goal to see how much I can improve.  At this point, 15 workouts down, 42 to go.

Elizabeth

I'm feeling a little beat down, but charged ahead anyway.
Elizabeth
21-15-9 reps of
135 lbs. Squat Clean
Ring Dips

My time 19:24. 
Not even close to a PR (14:40 on 12/18/08). 
Still, 14 workouts down, 43 to go.

Nancy - Thirteen Down, Forty Four to Go

Today I did Nancy.  (My wife scowls.)  As previously noted, many Crossfit workouts are named after girls.  I should name one after my wife, Lisa.  I'll have to think on this awhile to come up with a workout that matches her personality. 

Anyway, Nancy:  5 rounds for time of
Run 400 meters
15 Overhead Squats, 95 lbs.
My time:  22:02.  I was hoping for better.  In fact, I had imagined a sub 15 min workout.  But the squats were much harder than I anticipated after running 400 m. 
After Nancy, I got to use my new rope.  (Cue Angelic chorus.)  I felt like an eight year old on Christmas morning.  The rope is hanging 15 feet up.  I did 5 ascents in 4 minutes.  Rope climbing is deceptively difficult.  It also exhausts your entire body unless you're actually strong enough to climb without using your legs.  I'm not that strong.

I had hoped to do a hero WOD yesterday in honor of 9/11.  But my body just wasn't up to it.  I did a shortened Murph as best I could.  Run 1 mile, 6 rounds of 10 pullups, 20 pushups, 30 squats, run 1 mile. 

At this point, I've done thirteen named workouts.  There are 57 on the list.  Forty four to go.

Helton and Stephen

Another day, and sadly another hero workout appeared on the Crossfit main site. U.S. Air Force Security Forces 1st Lt. Joseph D. Helton was from Monroe, GA, which is a town just an hour and a half away from me. Five more hero workouts have appeared since I took on this goal about a month ago. It's tough to have moving goal posts. I fully expected that more heroes would be added to the list. I didn't expect them to come at a rate of one per week. But all I can do is keep chugging through the list of workouts remembering how fortunate I am to be able to attempt them.

With that in mind, today I did the hero WOD "Stephen."
For time: 30-25-20-15-5 reps of
Situps on Glute Ham Developer
Back Extensions
Knees to Elbows
Stiff legged deadlift 95 lbs.
My time: 25:59.

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Early Festivus Feat of Strength: Randy

Festivus and my birthday arrived early this year.  Today I received my new Olympic bar and bumper plates.  Even though I didn't sleep well and thought that I should probably rest, I couldn't resist the smell of new rubber.  Such a wonderful Festivus present deserved an appropriate feat of strength.  So I did the hero workout Randy.

For time:  75 power snatches at 75 lbs.
My time: 9:52.
Yes, for some reason, Olympic lifting has very suggestive terminology.  But it isn't the only sport.  Take the football phrase for instance:  "muffed a punt."  Who comes up with these terms?

On a serious note, it is great to be thankful for new gifts and remember that there are things more important than weight lifting sets, like family.

My beautiful wife and her baby bump.

 Here's to Randy and his family.

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Erin and a New Hero Workout

I've been struggling a bit to return from my 5 day layoff.  My legs have been very sore, which has limited my workouts a little.  My shoulder is also a little sore.  I guess this is to be expected 2 1/2 weeks out from my 37th bday.   But just in time to keep things in perspective, a new hero workout appeared on the crossfit.com site today:  "Severin."  Given that he was 43 and in the middle of a warzone, I'll count my blessings and do the best I can. 

I felt rested enough to tackle another hero workout - Erin.  This workout is a reminder that its not just Americans sacrificing everything in Afghanistan, but Canadian soldiers as well.  The work out is
5 Rounds for time:
40 lbs. dumbbell split clean - 15 reps
21 kipping pullups
My time: 17:48

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

I guess it's too much to hope for that no new hero workouts will appear.

rest up and then Cindy

I had to take a few days off, 4 days to be exact.  I had been tired and lethargic.  I didn't realize it, but I had slipped into the realm of overtraining.  But after 4 days, I've come back energetic.

Today I did Cindy.
As many rounds as possible in 20 min of
5 kipping pull ups
10 push ups
15 squats

I got 14 rounds.  Not very good.  My personal best was 18 rounds and 5 pull ups on 3/25/09.  But at least I'm back.