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Old 07-24-2010, 01:37 PM   #231
Benjamin R. Greene
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Re: My Midlife Crisis

I did a modified Fight Gone Bad today:

95 lb Thrusters
C2 Concept rower
24" box jumps
Burpees
Fists on the heavy bag

After the first round, I had to switch up the order because my legs were too dead to do sixty seconds of box jumps. I couldn't jump on the back of a cockroach by the last thirty seconds.

Second round, I did

24" box jumps
Thrusters (I tried, but couldn't complete any)
Rower
Burpees
Fists on the heavy bag

Third round, I was only able to complete the box jumps and I collapsed from exhaustion.

Next time, I need to drop the weight on the thrusters to sixty five pounds. I just couldn't handle the 95 lbs.

My last two workouts have really underlined for me how much I have lost in terms of my metcon fitness. I feel a world away from the guy who did 9 on Cindy just nine days ago. I am determined to work steadily on my metcon fitness six days a week, only taking Friday off.
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Old 07-25-2010, 12:26 AM   #232
Benjamin R. Greene
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Re: My Midlife Crisis

If there was any doubt, this confirms it: I am just terrible at pullups. I tried Annie today and stopped because I just couldn't do any more pullups. At twenty. Not unbroken. Period. Kipping like crazy.

I have improved wildly in every area except pullups. This is just so frustrating. I could do eight dead hang pullups when I started. Now I can barely do five kipping.

The last time I tried the Recon Ron program I injured my neck and had to take a week off, but I just can't spend the rest of my CrossFit career trying to avoid exercises with pullups. So, metcons and pullups have to be my focus. Recon Ron, here I come.
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Old 07-25-2010, 11:33 AM   #233
Benjamin R. Greene
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Re: My Midlife Crisis

I completed Day 1 of Week One of Recon Ron. I will do that every morning until Week 76 or I can't keep going. I will do them when I wake up. I will progress doing each "week" for two weeks. Friday will be my break day.

At least I have a plan to fix the problem. This will be in addition to my daily metcon workouts. If I don't get better at pullups, I guess I'm just in for some very rough mornings.
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Old 07-25-2010, 12:31 PM   #234
Benjamin R. Greene
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Re: My Midlife Crisis

I did Nancy, scaled to three rounds. This one really pushed me to my absolute limit. I had to walk twice for a few feet on the last 400 meter run, and I ran out of gas after the eleventh rep on the final set of OHS's. I had to really fight to get the last four done.

These workouts really test you. Whew.
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Old 07-25-2010, 03:33 PM   #235
Benjamin R. Greene
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Re: My Midlife Crisis

I was so wiped out I neglected to mention that I completed the three rounds in 16:49, for the record.
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Old 07-26-2010, 01:18 AM   #236
Benjamin R. Greene
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Re: My Midlife Crisis

I completed day 2 of Week One of the Recon Ron pullup program. I am working on my kipping technique as well as my strength.
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Old 07-26-2010, 10:37 PM   #237
Stephen R. Lampl
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Re: My Midlife Crisis

Ben,

Sorry I haven't posted for a few - - crazy busy with work and prepping for Sunday's worship (I got to lead for the first time in several years - - what a blessing)!

I appreciated your comment on the 22nd about stress - - I was really fortunate. I never really had a stressful time on the road - - almost all of it was internal (dealing with supervisors, administrators, and unfortunately, a commander or two who had lost sight of what things were like on the road). My last seven years were probably my favorite - - I kept busy, enjoyed working in and with the public, and managed to avoid getting in wrecks.....

Great work the last several days! Have you lost much weight? I had forgotten, but even just a few pounds will temporarily deprive you of some strength, which you will gain back. The Recon-Ron pull-up program is fantastic! I used it and eventually kind of drifted away from it as I got my kip and got my dead-hang numbers up. I'm trying weighted strict pull-ups when I can, but generally, I just try and do the 10 or so warm-up pull-ups each day without kipping. I'll still kip during WODs.

Pull-ups are and exercise, like sit-ups, which you can do every day, but do be careful - - it is possible to end up with "tennis elbow" (strained tendons and inflammation in the elbow) if you overdo it. If you have access to a set of rings (or own a set), ring pull-ups will help isolate things and quickly help you develop more working pull-up strength. You can even lower the rings a bit and do supine ring rows (leaning ring pull-ups) where your feet are supporting some of your weight.

Your determination and drive continue to impress and inspire me, Ben. Blessings, and of course, continued prayers for you!

Steve
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Old 07-27-2010, 12:29 AM   #238
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Re: My Midlife Crisis

Oh, thank you. And yes, I have lost five pounds. I am a solid 195 wherehas I had drifted up to 200 prior to the surgery. It appears I have lost some fat as my face is thinner. I didn't eat very well for a few days because of the pain, nausea and painkillers. I was also on nearly strict bedrest for a few days as well, so some muscle loss can be assumed. Given the brevity of my time off of workouts, I would have expected not as much of an impact, but I guess the combination of laying down and not eating hit me harder than otherwise would have been expected.

I just worked a 17 hour day, probably the longest in ten years. No workout for me tonight. Thank God every day isn't like this, or I would be as fat as a frog.
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Old 07-27-2010, 03:29 PM   #239
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Re: My Midlife Crisis

My legs are sore from Nancy and I have a running workout scheduled for CrossFit Cal City, per Bob Guere. Sigh. I just took a couple of aspirin and am preparing myself mentally. No one said getting in shape would be easy or fun.
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Old 07-28-2010, 12:37 PM   #240
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Re: My Midlife Crisis

Yesterday, I did day three of Week One of the Recon Ron program. I was at the box in Cal City, so I was afraid to kip because the ceiling is right above the bar. Everything went smoothly until I got to the very last rep. I had to repeat it to get over the bar.

The WOD was run a mile, 50 1.5 pood kb swings, then run a mile. This one was sheer agony. It was way, way harder than it sounded. It didn't help that a stiff wind was blowing through the desert, either, or that it was blistering hot.

I did the first mile in 12:11, but at least I was able to jog all the way. I had to take several breaks during the kettlebell portion. The trainer asked if I was feeling any chest pain, so you know how I looked.

The last mile was just walking and slowly jogging intermittently. I finished the workout in a glacial 33:44. I felt like I had just done the Ironman triathlon.

Then after a five minute rest I did three rounds of Cindy in 4:47. Horrible, just horrible.

I feel just terrible today. My abs and legs are very sore, I am tired like a dog, and I just feel like crap. I have been driving for hours every day, working long hours at the job, and pushing myself to the very limit in my WODs.

Coincidentally, I got a call from my doctor's office. My liver enzymes are elevated due to all the heavy exercise I have been putting myself through. Ever since I got back from the surgery layoff, I have been doing nothing but monster metcon workouts and it is hitting me hard.

Sorry about all the *****ing, but I am just really feeling it today. I want to go home, turn off the lights, get in bed, take a Vicodin, and just lay there until I feel better.

I have another big murder trial I am supposed to start on Monday, so I need to rest up and pull myself together for that. Momma said there would be days like these.
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