Kicking Ass & Braving the Elements

Today's WOD felt GREAT!!!

It was snowing in NYC but that didn't stop most of us from running down to 6th Ave and back for the run portion...got a lot of support along the way and ended up a lot farther than I planned.  What a great end to a 4-WOD week.  Loving it...

WOD: "Rankel"
AMRAP in 20 minutes:
225 pound Deadlift, 6 reps (scaled to 135 lbs)
7 Burpee pull-ups (scale to 7 burpees then 7 jumping pullups)
10 Kettlebell swings, 2 pood (scale to 24 kg)
Run 200 meters

Final Tally: 3.8 rounds (one more run would have gotten me four but I ran out of time with two KBS to go)

You can't help but love the support of the Crossfit NYC crew.  Every time someone passed me on the runs (and they ALL passed me I can assure you) they all had words of encouragement...taking time out of an intense part of their workout to say "keep it up Reis" - "nice work Reis" - "get after it Reis".  It really works in such a big way.  And everyone is so approachable when I have questions about form, or just finding out about them as people and their own experiences with Crossfit.  It's getting tougher to stay away on rest days (but I know those are as necessary as the WODs, and frankly an extra hour of sleep is gold right now).

Excited for a weekend with my family.  I barely see my son during the week, so I'm taking him for pancakes in the morning (Dad gets his egg whites & black coffee :-).  End of the month I'm going on my first snowboard trip in over five years...I feel like CF/Paleo has been an intense training session for the endurance required for three days of solid boarding.  Can't WAIT!!!

I'm sure I'll have some more ramblings during the weekend...until then...peace...

I Did Fran!!!

That's right people...she's been playing hard to get for a while since I started Crossfit, but Fran just couldn't stay away any longer.  Yup...I did her, and there was barely anything left of me when I was finished...man she's tough!

Warmup:
I hung from the bar 3x, which by itself is super-tough for me at my current weight.  My hands get shredded so quickly.  But I tried to hang on long enough to start working on the back and forth that will help me eventually get to do kipping pullups.
Also several stretch exercises with the group (death stretch, wrist work, spinal twist)
5x ring rows (3 rounds)
10x kettle bell swings (16 kg - 2 rounds)

WOD:
"Fran"
3 Rounds for time:
Round 1 - 21
Round 2- 15
Round 3 - 9

Thrusters (RX'ed at 95, Scaled to 75)
Pullups (Scaled to ring rows)

Time: 8:08

Sara said she would stop us if we went over 10 minutes...the people in the 6:00 class were coming in anywhere from 4-8 minutes, so I don't feel like I lagged too far behind the pack.  I feel great that I at least have a reference point, and surprisingly I'm not fried from doing Fran today and the front squats yesterday.

Looks like I rest tomorrow...I'll likely be back on Friday though...it's tough to stay away!

Peace...

Frontin' Some Weight

Today was a skill day for the Front Squat.  I remember going over this exercise in Elements class, but I haven't done them as part of a WOD.  I had no past performance to go by, so I figured I'd start light and see what happens.  Knowing that squats and lower body stuff in general is one of my stronger areas, I looked forward to
getting the weight up there (if the form didn't cause any pain like it did unexpectedly for the last Back Squat WOD).

Warmup:
30 jumping jacks
25 lunges (in place, alternating legs)
leg & wrist stretches
20 PVC shoulder dislocates (est.)

95 lbs. x 6 (getting my feet wet before setting my first weight)

WOD (RX'ed as "Front Squats:  3 -3 -3 -3 -3"):

115 - 135 - 145 - 165 - 185

Once again I feel like I left a little weight on the table.  But I felt great holding my form once I got up to 185.  I need to work on shoulder flexibility so I can get (and keep) my elbows obscenely up during the squat.

I cashed out with 30 jumping ring dips, which were going well until I finished and I noticed that my forearms were scraped up pretty good from the straps holding the rings...I need to figure out something to guard against this next time...maybe a couple of those leather spiked forearm guards that the guy from Judas Priest wears...

Feelin great!

Getting Easier...

Shout out to my good buddy Elliot from the 6:00 class...an inspiration to say the least...

Warmup (x2):
500m row
20 PVC Overhead Squats
8 Handstand Pushups (scale to pike pushups)
10 GHD situps
10 Hip Extensions

I finished the rowing in 1:59 and 2:11 respectively.  I'm really starting to be able to feel the warmups as exactly that.  I used to feel like I would do two workouts per session, but now my body is starting to gain strength and capacity I didn't have before.  Two months ago this warmup alone would crush me.  Today it got my blood pumping and I broke a sweat, but it was completely manageable.  I stopped the 2nd round of GHD situps because I used my upper body too much 1/2 way through, and paid the price...almost pulled something.  I think I'm going to ask for more help on form with those.  I'm most excited to get GHDs happening almost daily.

WOD (as RX'ed):
3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pullups

I scaled to 65 lbs. for the squats and ring rows for the pullups. I walked some of the way on the runs, once after I ran through a random lady's cigarette cloud...nice...good morning to me...

Time: 32:05

Sometimes it's the smallest changes that make the biggest impact.  I completed today's metcon, scaling and all.  Was it one of our hardest?  No.  Did I give it everything I had?  Yes.  Did I finish and collapse to the floor like a weeping, sweaty pulp like after most of the past metcons?  No.  I didn't.  I just took a knee for a few seconds, got up, grabbed my bag and hit the showers.  There...that was IT.  Did you see that?

I'm getting stronger.  I can feel it as I get deep into the WOD.  The ring rows were hard for sure.  But I did five at a time in the third round...even a month ago on the third round of anything I would be doing one at a time.

It feels great to really start seeing the difference.

More to come tomorrow...

Milestone

Every fat person remembers the day they had to put on a size 50 pair of pants.  It's like you're crossing over into some crazy land of acceptance...a place you don't want to be, but you couldn't fight your way out if you tried. It feels just as shitty as it sounds, but you keep your composure and keep going...after all, you're past the point of no return. Why even fight it? It's this milestone that has you convinced deep down that this is it.  This is you, and enjoy the days you have because there's a reason pant sizes don't go to 60, even in the big & tall stores...

Yesterday I went shopping for pants. I stared at the label for a minute after I knew these were the ones that fit...50/30. It wasn't a typo. There it was...the ever-dreaded milestone. Wow...

Thing is...my pant size back in October?

54

There are no shortcuts.  Crossfit is no joke, and some of the hardest work I've ever done.  But at this point I crave the WODs that are going to tear me down and build me back up stronger and healthier than I've ever been. Paleo was no picnic in the beginning, but now you could wave a huge plate of pasta with sauce in front of my face and I truly would have no desire.

This is our one life (perhaps until the next one, but that's another discussion). We DO control our destiny and getting out of the abyss IS possible. When every small step is a huge one, it takes everything you have to move your journey in the right direction. But here I am...just a couple months after starting the journey, and I can tell you first hand that this is truly amazing...

Vacation WOD #2 - Morristown

Back to Morristown I went for my first WOD since last Friday (4 days off inbetween).  There were easily 15-20 people this time, but everyone was able to find their own space to make the WOD work.

After some PVC stretches and talk about form, the warmup was:
(2 Rounds)
5 Air Squats

1 Bergener Warmup (45-lb bar)
10 Overhead Squats (" ")

We then did some minor pullup work to stretch out the shoulders, and then got set for the WOD.

WOD (as RX'ed):
(3 Rounds)
4-Minute AMRAP, 1 Minute Off
6 Clapping Pushups
8 Snatch Balances (95 lb.)
10 Lunges in Place (95 lb.)

I scaled the weight to 65 lbs. for my first two rounds.  Got through 3.5 rounds before I basically hit the wall.  I don't know if it was the extra day or two off vs. what I'm used to, or just my inability to really get the snatch balances happening with weight of any significance...but I felt like I was chasing it the whole time.  I was actually happy to crank out an extra half a round once I completed the third...

Either way, I showed up, which is saying something I guess, but it definitely wasn't me at my best...maybe next time...still very happy to keep it going during vacation.


Peace...

The Bitter Truth

As an obese person I look back on my life and see pockets of time where I was super-excited about getting healthy.  There are four specific periods where I went through weight loss of any significance, and each time I really felt I nailed this health thing hard.  The positive part of each of these "healthy" periods was the inclusion of fairly strenuous exercise.  For someone who is largely inactive for the majority of my life, I can look back on these exceptional periods and be proud that I gave my body a break, if even for a little while.  But when I examine my methods when it came to my diet, my efforts were pretty disastrous.

First there was the method of limiting my fat intake to 10 grams of fat per day.  I can only remember this number of fat grams as arbitrary, but it seemed to hold my focus long enough for me to lose 30-40 pounds.  Once that weight came back, there was the time I lost close to 80 pounds eating almost nothing but foods that required more energy to digest than they supplied my body with.  The greatest hits of this disastrous mixtape were cabbage (often sauerkraut) & grapefruits.  This along with a restricted diet that was fairly bean-centric at best, but imbalanced to the point of ridiculousness.  So that weight came back, and while the third healthy period wasn't as successful diet-wise, I had a steady and dedicated Bikram Yoga practice which increased my body's flexibility (and continues to do so five+ years after I stopped) and had me feeling truly my best and healthiest, ever.

More recently I decided to become more scientific and logical about my approach to health, and thanks to some web research and a good amount of luck I've come across some life-changing things.  One of them is Crossfit.  Another is the Paleo Diet.  And one other thing has sent such shockwaves into my daily awareness of food intake, I would view myself as irresponsoble if I didn't share it with you.  Below is a YouTube video of a presentation by Dr. Robert Lustig (professor of Pediatric Endocrinology at UCSF).  It is called "Sugar: The Bitter Truth" and I cannot say enough about how life-changing it has been for me. The lecture delves in huge detail into the poison that is Fructose, the horror of the US diet, and how high-fructose corn syrup has infiltrated the American diet to a debilitating degree. Those even mildly curious with the source of the obesity epidemic should absolutely take the time to see this video.  Please spread it around...it is truly amazing.

This video allowed me to train myself about the choices that I'm making for me and my child.  It really provides the framework necessary to go out into the world and actually succeed in subverting the allure of the American Diet.  I feel like for the first time in my life I've entered a healthy period that is balanced, informed, and the most natural approach to fitness I've taken yet.  It feels really great to be taking a steady course toward changing my life for the better. Tools like the ones mentioned above are only the beginning.  I look forward to finding more useful information and sharing it.  Feel free to share some of your own.  I'm absolutely all ears...

DON'T THEY KNOW I'M JEWISH?!?!?

This one fucking leveled me.  Plain and simple.  I gave it everything I had...all while scaling five of the exercises.  Here's the WOD as RX'ed:

12 Days of Crossfit

One Handstand Pushup

Two Rocking Pistols, One Handstand Pushup

Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Nine Wallball Shots, Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Ten Sumo Deadlift High Pulls, Nine Wallball Shots, Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Eleven Barbell Thrusters, Ten Sumo Deadlift High Pulls, Nine Wallball Shots, Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup

Twelve Kettlebell Snatches, Eleven Barbell Thrusters, Ten Sumo Deadlift High Pulls, Nine Wallball Shots, Eight GI Janes, Seven Knees to Elbows, Six Box Jumps, Five Medball Cleans, Four Walking Lunges, Three Ring Dips, Two Rocking Pistols, One Handstand Pushup.

My Time:  48:54
Scaling (with some help from Sara):

Scaled HSPU to Pike Pushup
Scaled Ring Dips to Jumping Ring Dips
Scaled Pistols to "Ass on the box" or whatever you call it...
Scaled Box Jumps to step-ups
Scaled GI Janes to 4 burpees then 4 ring dips

This was absolutely sick...LOVED it!

Going "Nutts"

I saw yesterday's WOD online and memories of "Filthy Friday" popped into my head:

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

With all of the shoulder press skill days last week and back squats last Friday, I was ready for a serious  metcon.  Problem was this was yesterday's WOD...and CF NYC hadn't posted the Monday WOD yet.  So I look to see what's in store for us in the Crossfit main site (NYC abides by the national site's WODs), and lo and behold we were scheduled to do back squats the same as last Friday, five sets of three.  I remember this guy Elliot from the class before me doing a previous day's WOD sometime last month, which I thought was very cool.  But I wouldn't imagine I'd break off from the pack to do it myself so soon after that.

So I emailed myself the WOD (scaled of course) in case Kevin was cool with my doing "Nutts" instead of more back squats.  I was psyched when Kevin was completely cool with it, so I went about setting up my stations.  Here's what I scaled to:

10 Pike Pushups
185 pound Deadlift, 15 reps
25 Step-ups, 24 inch box
35 Ring Rows
70 Wallball shots, 20 pounds, 10'
120 Double-unders
Run 400 meters with a 25lb plate

I could have tried the box jumps, as my knee has improved, but I'd rather not get back to where I was so quickly.  I decided to do step-ups, but in retrospect I should have done at least 10 of the box jumps to just try and get back into it.  Next time I'll push myself more.  Frankly the step-ups were pretty damn tough toward the end...two feet high is no joke...

While I've maxed higher than 185 on the deadlifts, I haven't done 15 in a row before, so I played that one cautiously as well.  I got through the ring rows quicker than any set I've done yet...I can feel the strength building.  I really want to do pullups!  Wall balls were super-tough, but I did them 10 at a time, and before I knew it I was done.  I did 120 single-unders, about 5-10 at a time, with the longest stretch being 18. After 120 though I felt like I should do more since it called for doubles, so I asked Kevin and he said to work on doubles.  I spent a few minutes trying, and someone gave me some solid pointers, but it just wasn't happening today.  I grabbed the weight and ran out the door to finish it off.  Coming back up the stairs was a bit of a kick in the balls to finish off the WOD, but I made it, and it felt great.

24:36

Was this WOD tough?  Absolutely...was I COMPLETELY spent the way I was after Filthy Friday?  No.  But I'm happy I was able to do this WOD, and I look forward to the next metcon.

I can feel the progress...good stuff!

Getting Bitch-Slapped by the Back Squat

Yuk...seems my shoulders had a different idea of what was going to happen today.  I need to really work on getting comfortable in the low-bar position...had no idea how painful it would be for my shoulders.

Today was another skill day, focused specifically on the back squat:

back squat 5-5-5-5-5

The weight wasn't an issue, but my form sucked just enough to hold me back on this one...

95 - 135 - 155 - 175 - 175

We warmed up with some great stretches, and Sara introduced me to the "death stretch" for my quads, which is pretty damn amazing..definitely going to incorporate that one into my morning routine...made me realize I rarely stretch my quads at all...not good for the amount I pound them on a daily basis (even without Crossfit in the equation).

I think it's best to throw some low-bar warmups into my morning routine before class.  I really need to get my shoulders into a comfortable spot so I can focus more on weight and form next time and less on how much my shoulders are holding me back.  It probably didn't help much that we had Shoulder Presses on Monday, then Shoulder Press, Push Press, and Push Jerk on Wednesday...

Either way a not-so-gentle reminder that I have a long way to go here...but I'm feeling great after four days at Crossfit this week.

Rawk!