A little like a car accident

Whiplash from a WOD?  yup.  only me.

12.3 is now behind me, but it did its best to make sure I don't soon forget the torture.  It was everything I thought it would be, but I persevered and got through it beating my goal by a good amount.

RECAP

As I mentioned in a previous post, I decided to go one and done on this WOD because of the length and the relative heavy weight.  I took a rest day on friday to make sure I was at 100% for the workout and looking back, it might have been the best decision I could have made.  Saturday morning was upon me and I woke up and had a great ham omlet breakfast early enough that it would be digested before the WOD.

I did a pretty good warm-up well before the WOD of a 1000m light row and then some double unders to get my achilles adn calves loosened up for the box jump (I even did some triple unders, unstrung, just in case they were to pop up in a WOD).

Time to do the WOD.  My strategy was simple, keep moving through the box jumps and do as many toes to bar as possible.  Break up the push presses when needed.  Simple.

Round one..got no-repped on the third box jump...could not hold it at the top.  Stupid me.  But then the push-presses.  Adrenalin must have gotten a hold of me because I was able to do the first two rounds un-broken.  I surprised myself a bit on that.  Then, as if that wasn't enough of a moral victory, I did the first 9 toes to bar unbroken.  This was the first time I was able to string toes to bar together in a wod.  I was through the first round in about 1:20.

I was through about 4 rounds at the half way point when things started to unravel.  I could no longer string toes to bar, I had to do 6 and 6 of the push presses with a long break in between.  I was gassed.  I kept moving on the box jumps but took a very long break during the push presses and could only do toes to bar 1 at a time.

The aftermath

I finished with a total rep cound of 251 (6 rounds +35 reps). 1 toe to bar short of 7 rounds.  It was a strange feeling at the end.  I was elated that I got 6+  but was really angry with myself for not being able to get that 7.

Then afterwards I realized something else...My neck hurt....bad.  Like really bad.  I have no idea WHEN I hurt it but there was no doubt it was hurt.  Today (Monday) it is still hurt....bad.  Feels much better but I'm still in a lot of pain, and sleep is an issue.  I self-diagnosed a sprained neck, or more commonly called..whiplash.  I'm really hoping that I am heeled by next week as I'm going on a golf vacation and I kinda need to be able to move.

Oh well.  Here are the stats

Standings

Region
WOD 3: 1058/2338 (better than 55%)  WOO HOO!  I'm in the top half!
Overall:  1398/2350 (better than 41%)

World
WOD 3: 12358/28284 (better than 57%)
Overall:  16794/28441(Better than 41%)

#BEATBOB

I FINALLY beat Bob Harper in a WOD.  I got him by 9 reps.  Not a huge victory, but a victory none the less.  He is still destroying me in the standings though.  Gotta really go balls to the wall for the final two WODS to have a chance.

#BEATBOB

In a little less than one week the first workout of the 2012 Crossfit Games Open will be released.  I have no illusions of grandeur. I'm not making it to the regionals, but I do need a goal.  After thinking about it, and doing a little research into his current abilities, I think my goal will be to be Bob Harper of the Biggest Loser.

Abs are for show.  Put them away.

Why choose Bob?  Well, although he's in incredible shape and is a world renowned trainer he is also fairly new to crossfit.  He states constantly that he loves crossfit and that he is going to compete in the opens so his scores will be public. Another big reason is cause he is better than me at Fran, but only by about 30 seconds and some of his lifts are on the same level as me.  I think if I really push myself I can compete with and possibly even beat Bob!

Another reason is so I can tell family members who don't understand crossfit or what I get out of it, that I have beaten the celebrity Bob Harper.  I might even garner a little bit of respect from them rather than a cynical look.

So Bob...whether you know it or not...I'm gunning for you.  I WILL push myself each week to beat you.  A reformed fatter WILL beat the master trainer.  For every other beginning crossfitter I encourage you to gun for Bob.  If you're in use the #BEATBOB hashtag!  

Yeah, that is the look you'll have when I beat you.

Are you game?


WOD's

Monday

5 rounds w 20 min time cap
20 - 95lb push press
20 - 25lb half moons
20 - burpees

4+28 (just missed finishing)


Tuesday

"baby king kong"
1 - 300lb DL
2 - Musleups (or 4 get out of pools)  * I DID 1 MUSCLE UP in the WOD*
3 - 125lb squat cleans
4 -. HSPU 1 abmat

Cash-out: 500m row for time  1:35.7 *NEW PR*

Wednesday

7 rounds
7 2 pd KB swings
7 air squats
7 T2B

8:26

My First Try at Motivating

So recently at work (I try not to say where I work..lets keep somethings private) I floated the idea of running a biggest loser contest.  It is something that was done here a few years ago, before I started at the workplace, and it seemed like there was some excitement around the plan.  I volunteered to run the contest since everyone says I have no more weight to lose...I do, but I wasn't going to argue with them.

So I've decided to try and be motivation for everyone and maybe..just maybe..I can impact their lives in a small but meaningful way.  Besides..I'm a former Biggest Loser Champion (See this article), so I should know everything about how to win..right?

Well, no.  But I do know a little so I'm trying.  Besides, I recently discovered that I want to learn to teach crossfit (someday, in maybe 2013) and this is a good test to see if I have what it takes to motivate.

Here are some tips that I mentioned in the first meeting.

1. Don't weigh yourself every day.   It's counterproductive.  At best you'll see minimal differences which COULD help motivate you, but more than likely you'll get discouraged by the small differences.  You'll start saying things like "but I ran 5 miles yesterday..how did I put ON weight".  It takes time for your body to adjust.  Weigh in once a week at most (per contest rules) and if you're not in a contest then do it once a month.

1. Drink Water.  Sports Drinks are terrible for you unless somehow you're sweating profusly for LONG periods of time.  You get plenty of "electrolytes" in your food every day.  Water, clear water with nothing in it is fantastic for you.  Half of your weight in ounces a day will be great.  Just expect to run to the rest room often.
2. Lift Weights. Although I'm trying to not sound like a paid spokesman for crossfit, I did have to tell everyone that weights are your friend.  Muscle increases metabolism and will make you feel better about yourself as your body tones up.  Even if you can't lose the last few pesky pounds, at least you'll love the way you look. People, especially those sans-penis, need to know that you won't turn into the some man beast because you lift weights for an hour a day...you need some un-natural form of enhancement (typically). (for fun click here)
3. Gain Accountability somehow.  That is what this blog was intended to do.  You notice there are no ads anywhere...but knowing there are readers keeps me motivated.  Put your weight online. That fear of judgement will keep you going.  It will be so nice to put your new weight on there in 8 weeks, while those nay-sayers are still trying to find a way off the couch.
4. Most importantly...Skinny does NOT mean healthy.  You've all seen the "heroin" look in models.  What part of that is appealing?  Being too thin is just as risky as being overweight (notice i didn't say obese).  Feeling like you can run a marathon, or pick up that bag of kitty litter, is great.  Soon that number on the scale won't matter at all.  You'll be able to judge your health by just how you feel.  And from experience...it's a great feeling.

Big Butts are great...if they are earned by working and not by eating.

WOD (I'm still putting my workouts here)

Strength: 10min to find 1RM Deadlift

NEW PR!  350lbs

WOD 

3 rounds

23 deadlifts (185#)

23 T2B

Time: 11:07

2 rounds

23 HRPU

23 Sit-ups

Time: 3:16

Cheat!

Eating is not a marriage.  You have to cheat sometimes.  It's natural and it will keep you sane.  The key is to control the cheats. Below are some Do's and Don'ts

DO Reward yourself with a cheat
DON'T cheat if you have no earned it

Like training a dog you should reward yourself for doing well.  But do not give yourself a treat if you bite hte mailman.

 Left:  Good.  Right:  Too much.

DO get a snickers bar
DON'T get a king size snickers bar

You are cheating for the taste, not to fill yourself up.  Give yourself a regular sized piece of candy, or a 2 scoop sundae.  You don't need the 5 scoop mega sundae or the entire box of swedish fish (I've done it).  get that sweet taste and cherish it.

DO enjoy the treat
DON'T think you have to go extra hard at the gym to work that cheat off

It will come off normally during your workouts.  No need to go extra hard if you cheat once a week.


All in all, just be cognizant of what you are doing.  You'll start to enjoy that candy more rather than just swallowing it.  In the end, you'll enjoy life more.

WOD

500m row
150 DU's
50 Burpees

Time: 7:50

Then did 106 DU's in a row (video below)
then did 6 T2B in a row which is a huggge accomplishment for me.  Thanks Brad!

Good and Bad In People

Just got my 140lb Snatch.  Notice the spectators on the left yelling.  It was great!  Thanks guys! (Image: journalmenu.com)

 What blew me away the most during the event was the number of spectators.  It was not just athletes, in fact I’d bet athletes were outnumbered 3-1 by spectators.  What was great about all the spectators was that most were not only cheering on their friend or box mate, they were cheering each and every competitor on.  When someone struggled with a lift, you could hear the decibel level go up.  It was really great.

Most importantly for me was how many fellow crossfit 610ers were there showing support for those competing.  I know Molly was very thankful for all your help in setting up, cleaning, judging…. But from my point of view it was that support during WODs that was most noticeable, I swear it helped me a lot in that snatch ladder.  From yelling out tips to just screaming "GET ON THE BAR!" although I can't remember specifics, I can remember hearing a positive vibe.  So thank you very much, it just keeps reinforcing that community atmosphere that we all built at 610.  

You can see me in the back getting my 115lb snatch.  (credit: journalmenu.com)

The bad that I noticed was how some athletes snapped at judges.  It was rare, but it did happen.  From "oh come on" to "that was a rep!" and on to "I know I was there!".  Shut up.  Are your eyes below your chin?  no..ok then you don't KNOW you're there.  See, when you're doing your normal WOD at your box, you will let yourself get away with a few questionable reps, no big deal...but when at a competition suddenly you can't do that.  The judges there are doing the best they can (and let's note here that they are volunteers).  Of course, I understand emotions are high and you're tired and you just want to finish but channel that anger into legit reps and if you get no rep'd then just go harder on the next rep.  If worst comes to worst, make it through that event and then make sure you don't get the same judge for the next one.

Mike said it best...don't waste reps and don't waste time arguing about whether something was judged correctly.  Just go out there and get it done.

(image: journalmenu.com)

(personal note:  I have screamed at umpires in baseball, football, and even got into a heated debate with a golf official once, so I'm just as guilty as anyone else here.  Just thought I would throw it out there.)


WOD Yesterday

Strength: 10 minutes 3 Power Cleans at 85% 1RM at the minute. (145)

5 rounds
12 -1.5 pood KB Snatch
12 - T2B
12 Burpees
Time: 15:41

Old Habits Die Hard

Since I've returned from Vegas my health has just crashed.  As I mentioned, im recovering from a nasty cold but beyond that I've let my diet go to shit.  I've had fast food just about every other day for the past week and a half, ate about 2.5 dozen donuts in the past 2 weeks and have let my love of fall beer start to take over.

But today it all goes back to pre-vegas Dennis.  Today Karen and I got up at 5am to go to the 6am crossFit class.  I hated every second of getting up...but I'm loving every second since the class ended.



WODS

I tried to come back to crossfit late last week (Thursday) and do the WOD.  I finished, but just about died.  This cold didn't wanna die!

100 Burpee to pull up  - 17:37 (multiple flem spit up breaks...yeah hows that visual)


Today (10/10)

Strength:

40% 50% 60% all x 5 Back squat
75% x 5; 85% x 3; 95% 1+  on the push press.  I was able to do 2 at 95% then jerked on the 3rd.

WOD

AMRAP 12 minutes

12 T2B
5 over the box jumps
200m sandbag carry

4+17  (and only about 15 meters LEFT on the run.  So pissed)

Felt decent for the WOD, it was clear I have been gone for a while and lost a few steps.   May return tonight for some work on stuff.  

A CrossFit Method of Rememberence

CrossFit is not only used as a method of training for sports, it is also used by military, police, and firefighters as a method for being ready for anything. 10 years ago, "anything" took on a new meaning.   CrossFit uses it's own methods for remembering those who protect us each day.  It is not just in raising money, it is in doing something that brings us all together.  Yesterday we did the 9/11 throwdown and I can honestly say it was one of the tougher workouts we have done.  I had a friend who is also a firefighter come up to take part in the event.  For his first ever crossfit workout, he did great.  The important thing is that he finished.  I'm going to leave this post short and just say that I remember that day like it was yesterday and can't believe it was 10 years ago.

WOD

WOD(09/10)

"Buddy Bar" (this was horrible)
3 rounds
20 Front squat
20 Hanging Cleans
20 Push Jerks
200 Single Unders
(Bar can not touch the ground, hand bar off after each set)
 Weight  95lbs  Time: 42:38

WOD (09/11)

"9/11 Throwdown"

2001m row
11 - 36" box Jumps
11 - 115 lb thrusters
11 - Burpee Chest to Bar
11 - 125 lb Power Cleans
11 - HSPU
11 - 2pood KB swings
11 - Toes to Bar
11 - 175lb dead lift
11 - 110 lb push jerk
2001m row

Time: 36:10

Notes on this WOD:  I only did a few of these prescribed.  The row at the end killed me, my forarms felt like they were gonna explode.  The start row I may have gone a lil hard on, 7:42 to start.


DIET

Monday 9/12

Breakfast: protein, apple, 3 eggs
Lunch  : Chicken, apple
Snack:  Peanuts (I know it's not great)
Dinner: tbd (think it will be home made beef and broccali)

Eye of the Tiger...

I wish I could do a Rocky montage of me from the beginning of crossfit.  It would be epic.  I can picture some great music..me puking here and there.  Then a scene that starts with me only lifting a bar..then fades into a bar plus small weight...then a bar with more weight and so on til now.  We could even put an old skull cap on Mike or Molly and have them yelling at me "FASTER!  SPEED SPEED!" like Mickey.



That's it..I'm being Rocky for Halloween!  Karen..you can be Mickey.


On another note...I did 100 95lb thrusters!   That is a huge accomplishment for me as I usually shy away from those types of weights in long WODS.  I am getting better...and I'm getting better Faster than I thought I would!

WOD

Yesterday's workout was especially brutal.  It was another HERO WOD but not a "normal" hero WOD.  It was a Football Crossfit WOD named after Robert James Kalsu.  He was a professional football player who played for the Colts for a few years before joining the military and being deployed to Vietnam.  Sadly, he was killed in action by mortar fire.  he was an offensive lineman which is makes sense when you read the workout.  Note: this was in the top 5 hardest workouts I've ever done.  Absolutely brutal.

WOD (08/29/2011)

"Kalsu" (note..it was modified from the "actual" Kalsu)

100 Thursters
4 burpees on the minute, every minute until you complete your thrusters.

Time:  28:39  at 95 lbs

WOD (08/30/2011)

20 min amrap
10 HRPU
10 T2B
169 m run with 45 lb plate

7 full rounds and 17 reps into 8th

Diet

Pretty good yesterday.  Got to the grocery store and got some Nuts and fruits for the day.  Forgot lettuce so I'm without my normal salad .