Not Calling it a Comeback

First, I am not a writer.  I have never tried to be nor will I ever say I am.  I do though have a lot to say...for better or worse.  Writing is just a form of getting it out with know one stopping me.

I used to write my workouts on here almost daily, and it is insane seeing how far I have come.  I had many dreams when I started this back in 2009.  I accomplished many and failed at many more.  I recently won the 35-39 Year Old Age Group CrossFit Games.  I am very proud of this, yet it was a big change from the Individual Open Division I had been at 3 times previously.

This post is not about that though, instead a proud thought as I reminisce about the years I used to write on here.  I would love to get back to posting more workouts and talking about things I love that don't get shown on Social Media.  I hope I will continue writing, but if not at least I wrote this post.

I am trying to take some time to relax; my mind is fighting back and forth whether to train...or rest.  I took off a solid 4 days after the Games and have done minimal work (compared to my normal volume) since.

Today:
Ran 4 Mile in a 20# Vest
My Time:
Had my watch, but listened to a book and stayed at a 9 Min pace after the first mile where I was about  8:40...I love listening to books and podcasts.


Not For Time:
100 Strict Press 75# with a pause at the top.

Thats it!  Showered and decided to do some work then pull this old thing up, dust it off, and see it it still works!  Logged in and here we are.  One thing I will add on here, if I continue writing, will be money/savings related, training, self-talk, Nickism's (basically random thoughts that may or not make sense, but I'd still love to share).  Let' see if I make it back soon...

New 100's PR!

I train 6 Day on now & rest Thursday, which I always look forward to more then any other day, until it is Thursday.  Bu the time the day is here I feel good and want to train. Normally I go on an easy run but today it is really nasty out and I decided to do a comfortable 200 Burpees while listening to a Podcast:

200 Burpees
Time: 13:17

Yesterday was the day with the PR.  I normally don't get super high volume on Wednesdays because of my schedule and I like to get my rest started early.  Here is what Wednesday looked like:

Hinshaw Run I stole
12-6-6-3-3-3-3
-1 Min Rest between each-
(Run out 12 min -rest- run back 6 -rest- run out again 6 -rest- run back 3 -rest- x 4 (Total time 42 Min including rest)

Total Distance: 4.65 Miles

1 Rep Power Clean & Jerk
325 (Failed 335)

Regional 100's WOD
100 WB 20#
100 C2B Pull Ups
100 Pistols
100 DB Snatch 70's

Time: 21:43

The snatches sucked I just didn't want to do them.

5 Rds:
7 Strict MU's
20 Strict HSPU

Time: 14:48 (Did this in 19:27 2/16/17)

That was it.  I ended up hanging out with the girls relaxing for the night and had a glass of wine.  I haven't had a drink in awhile and won't again until after regionals.

NU

31 Heroes WOD

Selfish: devoted to or caring only for oneself; concerned primarily with one's own interests, benefits, welfare, etc., regardless of others.


it is hard to not be selfish. We want the best for ourselves....in life, career, socially, interpersonally, etc.... Most people are in many ways very selfish. I am on the list...but....I try to not be as much as possible. Today was a day to be as selfless as possible. This is possible by starting the day off with a WOD devoted to people who are selfless.

Selfless: having little or no concern for oneself, especially with regard to fame, position, money, etc.; unselfish.

It is hard to be selfless...and being selfless is what many men and women do who step out in uniform for this country. And for some they pay the ultimate price to help allow ME to be selfish by protecting the things that allow me to be that way.

The 31 Heroes WOD will be done by many people tomorrow as a tribute to those serving and those who lost their lives serving. My schedule did not permit me to be involved in this WOD tomorrow so I decided to do it on my own. It was meant to be a partner WOD but I did it as an AMRAP:

31 Heroes
31 Min AMRAP
8 Thrusters 155#
6 Rope Climbs 15 ft
11 Box Jumps 30'
400 M run w/ 45# Sand Bag

My score
4 Rds

This was slow and brutal. The rope climbs took a long time and I stared a the rope a lot. I started my last run at just over 2 minutes and had a goal of making it back before the time. All I kept thinking about was why I was doing this.....hard to put into words what this meant in the moment.....but I came flying in the door at the buzzer! It felt great! This WOD was a perfect dedication WOD!

Thank you to all who have served, are serving, and will serve!

NU

AWESOMELY HORRIBLE

Last night I did a WOD from CrossFit Indy North.  It looked to be alittle easy (why do WODs sometimes do that) so I increased the weight to 155:

EMOTM 4 Burpees until completing
100 Power Cleans 155#

My time
12:35

This hurt and I loved it.  I have some more fun planned tonight and hope to be able to do it.  I am planning:

5 Min AMRAP (DID NOT DO THIS WOD)
165# Squat Snatch

I am really thinking this is going to be a doozy, and am looking forward to it. Then:

15 Min AMRAP
10 SDHP 95#
15 Hand release Push ups

My Score
13 Rds + 3 SDHP

This is the plan but after work I only have so much time and depending on if the wife has anything planned and how long Jada is up I may not get both in, especially since the squat snatch one has to be done in the garage (its unattached from the house and take time moving equipment from the basement to it)  I am ready to train today.....looking to get better and have fun!

5:30 AM

I finally started coaching again.  It felt good and I was able to even work out with the class......because it was small.  Before they got there though I did We did:

5 Rds
4 Min to complete (continuous Running Clock)
400 M Run
Max Back Squat 135#

My score
25-25-25-20-20

Score was total number of Back Squats completed and they were pulled from the ground. This was good.  I took it away and ran with the group and pushed a decent amount on the squats.  This would have been bad going all out.  Next up was:


Tabata Pull ups

My score
12-12-12-12-12-12-12-10

I wanted 12 the whole way but on my last Rd I had to drop, and once I dropped I kept dropping.  I ended up finishing the 12 but not in the time cap.

I have been very busy, but on top of that I have had some sciatic pain that has slowed me.  I am not pushing to hard to try to get over it.  I can roll out and it goes away for me to workout....but I still am taking it easy.  Hopefully this goes away quick.  It has been painful since right after the games.

NU

Sorry For Lack of Posts

I have been lazy at posting lately.  Mainly because I had some free time.  I had worked everyday since being back from LA and on Sunday I had a day off and another on Tue with travel in between to Ft Wayne so it was nice to relax.  I kept wanting to post, but really there was not much "good" training going on.  I did get a good day in yesterday though and started something new:

Shoulder Press 5 Rep Max
165 # x 5 (PR - not sure I have done this though, so we count it!)

Push Press 3 Rep Max
245# x 3 (PR)

then I did my new thing:

10 Rope Climbs for time

My time
4:00

I lost track and may have done 11, in any case this hurts.  This was my 3rd timed doing it and plan to do it every time I am in the box.  1st time was 4:18...2nd time was 3:38.  I was to get around 2:30 in the not SOOOO distant future.  After this I went to the dentist...got my teeth cleaned...then came back:

15 min AMRAP
12 Toes 2 Bar
9 Hand release push ups
7 Deadlift 275#

My time
9 Rds + 4 T2B

I liked this WOD and was exactly what I needed. 

I am also thinking about starting my 50 burpees but doing them 4-5 nights a week.  I feel such a benefit from these and have been seeing how my body has reacted in WODs without doing them.

_____________________________

Today I went out to lunch and hit a good run.  I ran the same distance I had done a few days ago at the park.  I ran it then in 19:32:

Park Run

My time
18:31 (PR)

It was about 50 M shorter because I did not start in the grass like last time.  In any case it was faster and I feel it can still get a lot faster.  As the weather cools off (or at least the humidity has died down) it gives me a better opportunity to run and dry off....LOTS of Cologne!  Tomorrow I start teaching the AM classes again at the gym. 

NU

Another Double

I doubled up Isabel the other day and figured why not Grace:

Fat bar Grace
-2 min rest-
Fat bar Grace 165#
-2 min rest-
50 box jumps 30'

My times
2:50 - 4:22 - 2:50

Awesome WOD.  I then came in side watched some Sports center and then went down to deadlift.  I worked up to 425#:

425# x 1
425# x 1

I tried to do 445# but I could not get the weights to stay on the bar.  I will get some tape and try this again.  I really enjoyed the double Grace and those Box Jumps were no joke.  I used the Reebok Oly shoes and on the box jumps they work awesome.  I am going to be testing these on different movements to see how well they work.  Rope Climbs get a big THUMBS UP!

NU

Park WOD

20 Min AMRAP
25 KBS 2 Pood
50 DU's

My score
7 Rds + 8 KBS

This fried my shoulders but I got into a groove by the middle.....and then at the end....I lost my groove,.......DU's were horrible at the end.  Overall this was a good WOD and what I was looking for.  I have to work from open to close today so I do not see myself being able to much more.  I am excited though because I have both Saturday and Sunday off!!!!  Crazy!!!!  The only time this happens is when I need it off and request it.  Otherwise I work every weekend.

NU

Squat Snatch Isabel + Isabel

I was at the box today and did something fun yet horrible:

Squat Snatch Isabel
-1 Min Rest-
Isabel

My times
2:50 - 2:53

This was horrible but felt great.  After I works on weighted C2B pull ups and weighted MU's.  Then I did:

Tabata Dead Hang Pull ups

My score
7-6-5-4-4-3-3-4

These were hard.  I need to keep getting better though....I will be ramping up!

Fun Day

I had a fun day yesterday of training. Tried something new, but first:

5 Rds
30 KBS 2Pood in 1 Min
-1 min rest between Rds-

My score
30-25-23-22-21

I did not hit the 30 a minute, nor have I ever.  I will though.  I did this at lunch and then when I got home I did some Deadlifting:

Work up to 1 Rep Max
425 x 1 (that's all the weight I have at home)

Then I did:

EMOTM 5 DL 315#

My score
10 Rds + 4

My goal was to go unbroken as long as I could....I wanted 20 Min but I actually gave in at Rds 11 because the outside of my right knee started to bother me and I would rather call it then injure myself.  I will have plenty more days in the future to get better.

I then wanted to try something new.  I went outside to our porch and did Wall MU's.  I have a 5 Foot wall on my porch that I tried this at:

Wall MU's
50 Wall MU's
-2 min rest-
50 Wall MU's

My times
1:45 / 1:48

Here is the Video of my second Rd:

I enjoyed these and they were much harder then I thought they would be and they looked.  I watched it thinking that looked easy but my traps and triceps were wrecked.  ESPECIALLY after this RD!!!

Fun day planned for today.

NU

Power Cleans x 5

Yesterday, I ended up doing my HSPU's again:

5 Rds (1 Min rest)
Max HSPU

My scores
28-14-10-9-5

Better then last time.....still not great.  When i got home from work I went into the basement to work on some touch and go power cleans:

Power Clean 5 rep Max touch & go
5-5-5-5-5-5

205 x 5
215 x 5
225 x 5
235 x 5
245 x 5
255 x 5 (FAILED rep 5....video below)

After watching the video I realized I barely opened my hips,  I will work on fixing this.

Once I finished this I moved some weight outside to the garage and the humidity.  I did WOD 3 of the Open:

5 Min Max Rep G2OH 165#

My score
33 reps

I was not happy with this but based on all the cleans I did I accepted it.  My goal is to get 45 reps!!  I will do it!!

NU

Kudos to jada

I did my back Squat WOD last night.....and thanks to Jada she gave me some extra time to recover.  i was in the middle of it when Chelssie came home and Jada came strolling down the stairs.  I finished my 2nd set and had to bring her back upstairs and was able to take a few minutes to recover and continue:

Unbroken Back Squats (Rest between sets as needed)
95#   x 50
115# x 40
135# x 30
155# x 20
185# x 10

Total time
15:18

I kept a clock running and went unbroken on every set to see how long it would take.  A couple times they were longer rests then I would have liked, but I may not have went unbroken without them.  Great WOD.

I was still unable to wake up this morning.  So.....I did some push ups and will hit a WOD tonight when i am off work:

5 Min Max Hand Release Push ups

My score
98

These push ups suck.....but I will get better!

NU

Tough in the AM

I am trying to get back into the time here, but waking up at 6 or early is TOUGH.......I planned to wake up at 5:50 this morning and do a WOD in the basement before work..........did not happen.  I have just been to tired with the time change from LA and it is hard to wake up.  The WOD I had planned will be done tonight when i get home from work.  Today I did:

5 Rds (1 Min rest between Rds)
Max HSPU

My score
24-11-7-7-7

HSPU strength leaves so FAST!  You do a bunch and then jump up for more only to find out you are gassed.....crazy how that works. 

Well, i get off work at 7:30 tonight and then plan to do a Back Squat WOD at home.  Should be fun!

NU

Hitting the Ground Running

Last night I got home late and decided to work on Hand Release Push ups.  This was the worst part of the 1st WOD at the Games and I realized I need to practice high reps at this standard.  i did:

5 Min Max Hand Release Push ups

My score
98

Brutal......I can do regular push ups but this took it to another level.  I always thought hand release was easy until I did this.  I liked it!!!
______________________________________

One thing I really want to work on is my grip strength and getting more efficient at skill movements.  I started today with rope climbs and then went into:

5 Rds Max Pull up Hang (1 Min Rest between sets)

My times
1:01
1:03
:58
:38
:50

This was great on the grip and I plan to start incorporating many things like this into my training.  After this I did the class with Chels:

 5 Rds
400 M Run
15 Hang Squat Snatch 95#

My time
14:21

This was a good WOD but in the later Rds my clip kept falling off and I had to reset my bar.  Other then that it was great.  I ran a little slow but felt good overall.  I am excited to get better and take my training and ability to the next level.  I plan to do something tonight.

Would not Change a Thing

CrossFit is truly training for the unknown and unknowable.....and sometimes the untrainable.  After leaving California I have been thinking a lot about the events, my time training, the sacrifice, the physical, mental, and emotional breakdowns.  This past year has been full of ups and downs and after all my thoughts about the past week I would not change a thing that I have done.  Everything I did up until the Games has made me such a better person.  Who knows.  If I trained differently, I may not have even been there.

There was no way I could have trained for the Swim event in the ocean.....I have no ocean like the Pacific and no sand like THAT beach had.  Rob Orlando said it great......"I can swim 250 M in a pool EASILY.....but in that ocean I had 2 decisions, try to finish and drown....or DNF.....I chose DNF."   He is an amazing athlete but he had know way to prepare for that.

I began my training for 2012 today....but not just 2012.....I am looking forward to all the local competitions and the growth of Crossfit.  I am excited to see the growth of the sport and the impact it will have on peoples lives.....as it has had on mine.  This morning:

3 Rep Deadlift Max

225# x 3

275# x 3

315# x 3

345# x 3

375# x 3

395# x 3

Didn't go to heavy, taking it easy and building up......then:

2 Min Max Deadlift 225#

My score

37 (27 unbroken)

I wanted to start with a weakness to get a jump start on increasing it.  I have a lot to work on and not a whole lot of time.  I will be taking it easy and concentrating on efficiency in movements while increasing strength.  This will be a fun YEAR!!!!

Went on a Run at lunch in the park......took awhile to stop sweating:
16:03

NU

2011 Reebok CrossFit Games

This last weekend was amazing.......a HUGE learning experience.  Something I will never forget.  I went in WANTING to win the CrossFit Games and left knowing how to win.  Disappointment can be viewed many different ways.....the way I viewed this was more as a step in the right direction.  I made it to the largest stage in CrossFit and in front of more people then have ever seen the sport.  To be a part of this was unreal.

Mentally I looked at this like an event that I should win.  Once it started I began realizing what I need to do to win.  I have walked into many competitions knowing what can be thrown at me and how to train for it.....because I can in my box.  Hear i was thrown curve balls.  I assumed what we would be lifting long and heavy, and thought there was no way that we would be moving light weight around so I trained heavy.  Unfortunately, I was wrong, and heavy weight did not come up until after I was eliminated.  Making me realize I need to be ready for everything, not just what I THINK will happen.  I need to make it all the way.

I also will come into the comp with more confidence.  This happens by being prepared,  I felt as prepared as I could be and now learned how wrong I was.  I would not have changed anything I did but now know that i will train smarter, therefore allowing me to be confident in everything and prepared for anything. 

I will have more insights to come on the comp.  For now those are my thoughts.  I will get better and be ready for 2012.   I will be ready!!!!!!

NU

4 Days....We Leave at 3 AM tomorrow for the Airport!

I had planned to take off yesterday.....but why take off when i will have plenty of rest Tue, Wed, and Thur?  So.....I worked on what needed working on.  Deadlifting:

Deadlift
1 Min Max reps 225#
-1 min rest-
1 min Max reps 275#
-1 min rest-
1 min Max reps 315#
-1 min rest-
1 min Max reps 365#
-1 min rest-

My scores
30-17-8-5

I was happy with this.  I took it easy because my right knee starting feeling like it was going to give out so I lowered the intensity at the end of the 275# and that helped......it may have been fatigue....not sure. 

This morning I got up and went to a class.....which has been awhile since I have done that as my last hurrah before heading to Cali.  We did:

Death by 10 Meters

My score
18 Rds + 18

Again I pushed hard enough to feel it but did not over do it.  I felt my quads really start to burn so i knew I was good.  I plan to hit a quick WOD tonight and then off to the airport VERY early!  Heck ya.....4 DAYSSSSSSS!!!!!!

NU

5 DAYSSSSSSS!!!!!!!

5 DAYS.....just in case you were not sure how long was left until the Games begin!!!

On the 21st i did a WOD at night and forgot to post the results:

Garage Axel WOD
5 Axel Bar Power Clean 185#
9 Burpees

My score
6 Rds + 9 burpees. 

My garage was HOT but had to do it there because Jada was sleeping and the wife was having a ladies party.  Anyway it was a good one.

Yesterday I hit two WODs after we went to the Fair to watch many people from Crossfit South Bend compete in the Strongman competition.  There were some good showing and it was a blast to see all of them compete and do so well.  proud of everyone that competed.  After the comp I dropped Chels and Jada off and headed up to the box:

For Time and Reps
Max MU's
200 M run
Max Push Jerk 185#
200 M run
Max Pull ups
200 M run
Max Back Squat 185#
200 M run
Max KBS 2 Pood
200 M run
Max Power Clean 185#
200 M run

My time
11:53

My scores
11-10-30-21-16-7

I was very sweaty and it was difficult to hold on to the bar or bell.  This one was not fun.  I had planned to do 2 Rds but changed it once I got to my senses.  I took about a 15-20  min rest and then hit a Main site WOD from a couple days ago:

3 Rds
10 OHS 135
50 DU's

My time
2:44

I was pretty upset because I messed up my double A LOT, but to still get that time made me feel good.  Without any mess ups I could see this being done VERY quickly.  I called it a day and went to a 70's party where I finally did something I had always wanted to do.  I jumped out of a pool with no hands.  It was pretty cool.  After I got it I did 3 back to back jumping in and out.  Pretty cool.....I thought.

Today I planned to take off and hit my last WOD, but changed my mind this morning.  Instead I ran about 2.5 miles around the neighborhood.  It took me 17:07.  Felt good.  Later tonight I will be doing some deadlifting and hit my last WOD tomorrow.....unless I can get something simple in on Tuesday.

5 Days to get better, recover, and compete....Excited is an understatement!!!

NU

You Challenge WOD......7 Day Left!

Today I went to the gym a little later knowing I was only going to hit 1 WOD.  I started with working on pull ups and then warmed up for the WOD:

You Challenge WOD
40 Calorie Row
40 Thrusters 115#
40 Pull ups
40 Dips
40 Power Snatch 115#
40 Burpees (Regional Standard)
40 Box Jumps 24'

My time
18:29

I went pretty hard but held back some on this WOD.  It was harder then anticipated.....but I liked it.  I plan to do some strength work at home tonight and then I am ready for a day off work tomorrow and hit a good short WOD or 2.  Looking forward to Tuesday morning when I fly out to Cali!!!!!  Getting close...7 Days!

NU

Rest Day Yesterday....Light day today....8 DAYS!!

Yesterday I took the day off, COMPLETELY.  I worked from open to close so that helped.  So....this morning I was ready for the morning.  Did not go real hard but got some good work in:

Deadlift
395# x 3 EMOTM until failure

Next I did what Rich Froning did on the video that was posted on Main Site:

30 Squat Snatch 135#
3:03
-5 Min Rest-
30 MU's
6:12

Then I did 3 sets of Max Dips. And then did:

1 Min Max Deadlifts 315#
16

I did 10 unbroken and dropped, back was tight and only got 6 more.  Not what I was shooting for but happy to get the work in.  When I got home I took Jada on a run and went at a pretty good clip in order to keep her from crying......she needed a nice breeze with the heat.  Lets just say I was DRENCHED.....LOVE IT!!!!  

After work I will be going home to my wife having a party with her lady friends.....so I will be in the garage doing a WOD:

Garage Axel WOD
5 Axel Bar Power Clean 185#
9 Burpees

My time
-Posted later-

This will be a good one and should have me calling it a day.  8 DAYS!!!!!

NU