Journey To H2H – Goals And Objectives

Michael Henry Rocks... on a bike
Michael Henry Rocks… on a bike

Update: I am STILL recovering from a calf injury that I sustained in January of this year (2016).  All activity beyond just existing has provoked it so I’ve shut everything down.  Therefore no H2H for me this year.  I hope to be able to get to riding before long and will use the Winter to rebuild fitness and establish some sort of base.

I’m planning an Imperial Century for 2016.  I’ve already done one of them ( H2H ) so the actual goal of riding 100 miles isn’t my burning desire.  I certainly want to do it again but I’m going to make it the end result and not necessarily the goal.  It’s the lettering on the icing on the cake.  Some of my objectives will occur as a result of the 100 miles itself however.

I’ll list the goals and objectives and then chatter about them below.

  1. Ride Result – Ride the Imperial Century at a much healthier bodyfat % <- I could stop here, actually
  2. Ride Result – Average 15 mph during ride time
  3. Ride Result – End ride in good physical and mental shape
  4. Get to 50 mile distance as soon as possible
  5. Achieve 100 mile weeks by outdoor or trainer rides starting first week in April 2016

All the above serve goal and objective #1.


Ride Result – Ride the Imperial Century at a healthier body fat %
What’s this mean?  If I’m eating right, recovering properly, and putting in the work then in theory almost each say I’m at a healthier body fat %.  Goal met too soon?  Well technically yes but I’m shooting generically for 12% body fat.  Is that what is right for me?  Not sure, I won’t know until I approach it.  Could be that I need to be above that but I doubt it.  Could be that I need to be below that … maybe.

By getting there (properly) my fitness will increase and I will arrive (or come close to) my target BMI, whatever that is.  I’m picking 200 lbs as the body weight I would be at as it seems right according to the mirror.  I’ll let my body fat % determine the weight my scale says though.

Ride Result – Average 15 mph or more during ride time
The Dayton Cycling Club has rider classifications which go from “D” (9-12 MPH for 20 miles) all the way up to “AA” (22+ MPH for 100 miles).  Right now I consider myself at a “C” (12-15 MPH for 40 miles) classification.  Averaging 15 MPH or more for a distance of 65 miles results in a “B” classification if done during an official ride.  Obviously 100 miles satisfies the 65 mile requirement, I just have to figure out how to make my planned ride an official event.

End ride in good physical and mental shape
Completing the ride isn’t the goal.  I’ve done an Imperial Century when I wasn’t properly prepared and it was painful.  I was actually hoping my bike wold break in half around mile 80 so I could stop.  I wouldn’t allow myself to quit but if my bike broke?  THEN I would HAVE to stop!  I don’t want to do a fun 100 that same way again.  I’m sure I’ll attempt some distance in the future where I’ll end in pain, like a 200 miler, but for a distance I’ve already done I want to prepare and ride it to finish in good spirits and physical condition.

Get to 50 mile distance as soon as possible
Fifty miles seems to be a distance that I can achieve even if I don’t have a massive amount of time.  I could do it in the morning as part of my commute if I wanted.  That would be ONE HECK of a morning commute  but if I could pull that off as well as a weekend 50 miler I’m well on my way to increasing my fitness and satisfying an exercise component of my healthier me.

According to the calorie estimator if I rode 50 miles (using my age, height, weight) at 15 MPH at medium intensity I would burn 3500-4,500 Calories.  Wow!  Even if that is the normal over-estimation that the calorie estimators give I will still assume it would be a TREMENDOUS way to start to my day.

How realistic is it to ride 50 miles and still be in my office at 8 am?  Not sure.  It is an opportunity that I have the time for but I just need to have the will power to get up early enough to get it done.

Achieve 100 mile weeks by outdoor or trainer rides starting first week in April 2016
Part of getting to 50 milers as soon as possible means that when I can get outside in the spring I need to have a decent base that has been maintained or built in the cold months.  I already have started getting my indoor trainer setup going but the challenge is to make it interesting.  Many experience this “make it interesting” challenge so I’ll be doing plenty of reading to look into the various virtual apps, mind games, etc.

Journey To H2H – The Problem Is …. Recovery

The time required to get ready for the Hofbräuhaus 2016 isn’t an issue.  I can get up early enough during the week to get in my needed time in the saddle.  I’ve just got to do it.  I’ve been getting up at 5 am now a few times a week so I just have to make sure I get to bed in time to not run down as the week progresses.  I may not be able to get in longer and longer rides but that’s something I’ll just have to deal with.

So let’s eliminate time as an uncontrollable factor.

Effort?  Sure.  Dedication and perseverance?  Sure.  Those are things I can control so let’s eliminate them as an uncontrollable factor.

Right now I’m doing CrossFit three or four times a week depending on my schedule.  I prefer FIVE times a week but that would  mean M-T-W, F-S which as fastpitch season arrives I won’t be able to accomplish due to game schedules.  As the bike hits the path I couldn’t do five days of CrossFit and bike sufficiently either because of the one thing I can only highly influence yet can’t control.  That thing is RECOVERY.

If I was a finely tuned athlete I could do a 6 am workout then recover and do a lunchtime ride.  My goal is to get to that as that is what endurance athletes do.  Not sure I’m that just yet or would be able to get there anytime soon.  I think in order to do both on the same day I’d have to cruise through one to have enough energy to get through the other.  Part of my strategy MAY be to do both at moderate pace one day a week and that would be an interesting experiment but I’ll have to give that more thought.  CrossFit Endurance have some workouts where you do both in the same day with a minimum of 3 hours rest between the two.  At what level do you need to be at in order to do that?  I don’t know but I’m going to explore it along with my CrossFit coach.  If I COULD do a good job at two workouts in one day on M-W-F that would allow for a day of recovery (T, Th) between.  One could make a few arguments for and against that approach.  In the end it comes down to the ability to get in the proper workouts with the proper recovery and move along the path towards the goals.

Speaking of my CrossFit coach I am working with someone that is far more knowledgeable than I am.  She is going to do a bit of research to see what would be a good initial approach for someone who wants to do CrossFit, train for a distance ride, is on a health journey, and has the time I have committed to.

In my next post I’ll lay out what my “As It Stands Right Now” plan is.  I’m sure that Plan won’t Stand.

Journey To Hofbräuhaus 2016 – Setup

In early Jan 2016 I started CrossFit to “add some morning cardio” and I quickly found it was much more, of course. Prior to joining I committed to organize and ride in a 100 mile bicycle event the weekend before Halloween. I committed to that to give myself and a few others a goal to encourage us to get out and ride for our health and to have a fun reward at the end. Three years ago we did this same event and it was painful yet fulfilling.  I had started that year VERY overweight and at a base of ZERO miles on the bike.  The group that went decided to do it again so it was set.

Along the way I’m also continuing a weight loss journey. More specifically instead of being on a weight loss journey I’m actually on a “Healthier Body Fat %” journey. We know they are not the same, right? However when many say “weight loss” that’s what they mean. Others don’t mean that. So… if I slip and say “weight loss” know I am just looking to get leaner in a healthy manner.

CrossFit is helping me get “functionally fit”.  This means moving towards a healthier body fat %, correcting muscular imbalances (quads to hamstrings, rear shoulders to front, etc), controlling my body in space (balance, getting up and down from the floor) and generally improving health and wellness.

The fastest way for me to get functionally fit is to continue with CrossFit as my primary physical outlet and put riding my bike as secondary.  However since I’ve committed to the 100 mile ride I can’t do that else the day of the event will arrive and I will be in pain while completing it.  That’s not the point.  The 100 miler is there as a reward to show ourselves that we got our rumps out the door and prepared for it.  Riding the H2H and doing it without suffering is a by-product of improving our health using the bike as a tool.  We know it’s not the ONLY way but it is what we chose.

So how to manage all the goals that I suddenly have?  How to improve cardio?  How to add some needed muscled?  How to improve stamina, improve my body fat %, create a clear mind, etc. all while doing both CrossFit AND getting ready for 100 miles?

Good question.  I’ll begin to address it in some subsequent posts.  I’ll catch you up on the discussions I’ve had, the research I’ve gone through, and overall the plan I have right now.  The plan will change, but I’ll let you know the NOW.

Welcome. Hop on. Advise and argue. In the end it will be a fun experiment.

Journey To Hofbräuhaus 2016 – CrossFit, Weight Loss (Lean Body) and An Imperial Century

On this page follow my journey toward managing CrossFit, training for an Imperial Century, and continuing towards a healthier body fat percentage.

Here is some setup info.  I’ve linked it here because it will eventually scroll down the page.

All Posts From This Journey
Journey To Hofbräuhaus 2016 – Setup
More About the Henry-2-Hofbräuhaus Imperial Century

CrossFit Week 4 – Summary

Week 4 brings an air of urgency for me.  I’ve been doing CF for three weeks and I want to progress a bit faster.  In order to do that I’m going to go backwards a bit.  On Tuesday I’m meeting with one of their coaches to work on catching deeper into a squat, something I’ve been avoiding a bit for the sake of using heavier weight.  When I start catching deeper into the squat the unfamiliar movement will cause me to significantly lower the weight on the bar.  In time as the movement becomes more natural I’ll adjust and the weight can start to trickle back up.

My legs are weak.  That means I need to address it and stop working around the issue.  The time to do it is now, not later.

Notable Workouts

I went backpacking this past weekend.  That means I babied my calf by not doing a workout on Friday.  This also means I didn’t do CF for four days straight.  I’m sure my hiking helped but it’s not the same.  I could certainly feel a bit of lost conditioning.  The coach again recommended that I not push my calf so no double unders or jump squats.  Instead I did air squats.  I did MANY air squats as substitutes and it really worked the conditioning, something I am really lacking in.  It worked to the conditioning to the point where I got a nearby bucket and made it a bit more nearby.

 Metcon (AMRAP - Rounds and Reps)
 10-Strict DB press
 6 Rounds for quality
 Metcon (AMRAP - Rounds and Reps)
 10-Renegade rows
 20-Jump squats
 AMRAP 9 Minutes
Crossfit WOD - 01-25-2016
Crossfit WOD – 01-25-2016

As you can see above the Skill included 20 Doubles.  In Bravo we scaled to 10 Doubles which I subbed in 10 Air Squats.

For the Metcon I did 20 Air Squats instead of the Jump Squats.

I am starting to so my squats a bit quicker.  The movement is becoming a bit more natural so I sped things up.  I’ll keep working on that and see how fast I can safely go while keeping good form.  I see a few people going VERY quickly but I’m worried about the bounce at the bottom.  If they are controlling that and not actually bouncing then I’m all for it.  If they are bouncing for the sake of faster reps then I’m not good with it.  I’ll push my pace and see where I land over time.

Tues JANUARY 26, 2016

I Rang The Bell

Wed JANUARY 27, 2016

Instead of doing CF for three days in a row I opted to go to my regular gym and do some auxiliary work.  Then I would do CF Thursday, Friday & Saturday.

Since I don’t know what workout we are doing in CF until later in the evening I had no idea if what I would be doing auxiliary would be pre-fatiguing me for the next day.  In reality in only matters in that it could make the next day’s workout more brutal when I’m still having to scale to get through them.

I am terrible at chins.  Meaning I can’t do one or am close.  I feel hints of chins coming on but it’s a like a movie that you really want to see but you get news that they are just talking to actors, getting the director, and going through the script.  It’s a movie but …. not a movie.

So… I go to the gym and do seven sets of 10 of 135 lbs on he bench.  I don’t go heavy but work on a certain weight to help develop stamina under stress.  I figure 70 total reps would help.  On the last two sets I couldn’t bang through all 10 and had to rack the weight, sit up for a few seconds, then get back under to finish.  Fair enough, that pushes though a bit.

Next I worked on chins.  I used a certain rubber band and decided that I’d do 20 chins however I had to get them in.  That hurt a bit.

Next was farmer’s walk to work on my grip and the other benefits.

Good workout, but not how I like to push things as I didn’t know what the next day would bring.  Turns out I picked the wrong things to work on.

Wed JANUARY 27, 2016

I went to the Noon session.  It was just one other participant and myself, along with the coach.  The workout?  Pull-ups, Burpees, etc.  My chins and bench work was going to make this painful.  And oh it did.  Ouchie.  The warmup and pre-WOD activities all were warmups for the WOD and of course just about did me in.  The came the WOD.

For time:



DB or KB snatch 35/55




DB or KB sntach 35/55

*One partner completes a round before tagging his teammate.

The other participant kicked my butt hard!  She was a beast and her determination kept me going non-scale as long as possible and even when I scaled I would switch over to non-scale when I could.

As the workout finished I knew I was whipped.  Being a bit exhausted taxed my cardio capacity in the end I was better for it.  Though brutal.

Sat JANUARY 30, 2016

It was Open Community where I do CF and my mom went with me to check things out.  We had fun working out together.  I don’t know if she will come back but we shall see.

My calf continues to progress slowly.

I Rang The Bell

Today I got to ring the PR (Personal Record) Bell at Practice CrossFit, the place I recently started to get in my exercise. I hesitated to do it. The only reason I walked over and gave it a few pulls was because of the below linked blog post by Josh Bunch, owner of Practice CrossFit, that I read just earlier today. It speaks about how one person’s celebration can fuel another’s spirits.

Why We Ring The PR Bell And You Should Too

Even as I was reaching towards the rope I felt a bit odd about it. In lives past I’ve had bigger numbers. Lives past. Back then. In reality the number isn’t really important to me. Progress is. If I progress then the numbers take care of themselves. It’s how it works especially when you are working on Mike version 2.0.

When I rang the bell there were a fair amount of people in the building. Everybody could have given an obligatory “yeah….” but instead it was much louder, and sincere. I felt they were truly happy that someone got a PR.

I’m a huge baby. I almost teared up a bit. ALMOST.

Go ring your bell, in whatever it is that you do.

CrossFit Week 3 – Summary

Week 3 is all about making sure my angry calf structure is kept happy and progresses towards being 100% “back to where it was”.  “Back to where it was” is not “where it needs to be” as I need to focus on flexibility and range of motion.  In addition to what the CF coaches are telling me I’m doing a fair amount of research to create a program to get to where I need to be.  As I figure that out I’ll keep you up to date as it may help you as well.

Mon JANUARY 18, 2016 01/18/2016

I worked on my calf structure all weekend and I came into Monday pleasantly surprised at where it was.  I attribute most of this to the work the message therapist did (ouchie) and how I worked on my own to further it along.

Something that is hard for me to do is say “OK, I’ll scale down” a workout.  I want to get as much as I can out of what I’m doing.  On something new like CrossFit it is necessary to do what you can, and no more.  “What you can” is funny though as most times what you can do is more than you think you can.  A good coach will push you through those self-imposed limits while recognizing when it isn’t good to do so.  It’s a two-way street though and a person has to communicate.  I’ve been communicating what is going on with my calf and the various coaches are helping me accommodate (scale) the limitation.  Today’s workout was scaled to help ensure I didn’t go backwards with the calf.  Also later today I’m going to visit the message therapist again.

Below is today’s workout.

Metcon (No Measure)
5-Stric Pull-up
10-DB Step up
:15 second hollow hold
5 Rounds
Metcon (AMRAP - Rounds and Reps)
15-Box jump
10-Sinlge arm DB push-press
AMRAP 11 Minutes
Crossfit WOD - 01-18-2016
Crossfit WOD – 01-18-2016

For the Metcon Skill I used the thick black band to assist and did slightly better than I did last week.  I most likely do these in a too slow and controlled manner on the negative movement.  I don’t need to just drop to the bottom but I need to speed things up.  When the coach had me do that it was easier though I still needed the bands.  For the DB Step-up I noticed that my left leg was a bit wobbly due to a slight knee injury that I had never properly rehabbed.  Doing single leg work will help in this.  As I worked through the reps the coach had some technique corrections for me and along the way as the leg got warmed up the movement was easier to perform.  This knee issue adds to the list of things that I need to work on to become “functionally fit”.

For the Metcon AMRAP I stayed with step-ups due to my calf issue.  No explosive movements for a while.  I’m going to overdo the caution and go all week with no explosive movements and if things go well I’ll ease into it next Monday.  I could have gone MUCH heavier on the DB push-press and by picking the wrong weight I didn’t get as good of a workout as I could have.

Today was also another PT session with the message therapist.  She has narrowed down the source of the issue and is focusing on it.  This means pain.  Just simply pain.  For me, not her.

TUE JANUARY 19, 2016 01/19/2016

My strength is weak and my conditioning is worse.  There are WOD’s that we do where the coach will say “If you can’t do the reps, adjust your weight, if you still can’t do the reps, adjust your reps!”  I can’t do the reps.  The weight isn’t too much if I’m looking at lower reps and in fact I can handle a fair amount more.  I just can’t do it with the reps.  And not really the reps but ROUNDS of reps, in the style of AMRAP (As Many Rounds As Possible).

This particular WOD was very difficult and would QUICKLY show you where your conditioning is at.

Below is today’s workout.

Clean and Jerk 
Metcon (Time)
10-Front squat
5 Rounds
Crossfit WOD - 01-19-2016
Crossfit WOD – 01-19-2016

For Weightlifting we work on form and technique and then made a self-assessment on the weight to use for the Metcon.  Our Coach always has the right (and duty) to override the weight if the need arises.

For Metcon the task was to complete 5 rounds in 15 minutes or less.  In theory you can adjust the weight to get this done.  Unless your conditioning sucks, which mine does.  I did full reps at my weight for round one then started to adjust so I could do as many rounds as I could with as many reps I could.  Time ran out on me but I was able to do 4 rounds with adjusted reps.  I think that even if I would have done just the bar I may not have finished.

When my calf heals up I’m going to get back on my original thought of doing a bit of skip rope when it’s not an evening workout followed by a morning workout.  When I feel  have enough time to recover I’m going to add a bit of skipping to help with the cardio and leg conditioning.  How much will be modified to match recovery.


Yesterday I said my strength is weak and my conditioning is worse.  Added to the list of things I need a fair amount of work is technique.

So… Things That I Suck At

  1. Conditioning
  2. Technique (form)
  3. Strength

Today was CrossFit Games Open 12.2, a workout I’m sure we will repeat.  This is a good one to make sure I know my numbers so the next time we do it I can see any improvement.

I can say that I was a bit whipped this morning even before the workout.  Yesterday was a rough workout, but enjoyable.  It was a 5:30 pm deal and this morning was 6 am.  Not a big chance to recover but all that really affects is how tough I have to grit my teeth to get through today.  In the end as long as it isn’t an over-training issue it will do me good.  Though it hurt.

After our Metcon we set single rep maxes for snatch.  I set a PR today for that.  The PR weight isn’t really important to me as my technique is what held those numbers low.  When I feel I have improved at the technique I’ll care about the numbers.

Below is today’s workout.

CrossFit Games Open 12.2 (AMRAP - Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

I am VERY tired right now. I’m going on a hiking trip Friday after work so I have to decide if I want to go do a workout tomorrow which will give four days in a row, or take Thursday off and do a workout on Friday. The only reason I care about doing or not doing Friday’s workout is that I don’t want to have a tired calf while hiking up and down hills wearing a full pack. My calf is progressing and I’d like to keep it that way.

End Of Week

I’m heading out for a hiking/camping trip today (Friday) after my calf PT.  I’ve opted to let fear control me a bit and not push the calf too far as I’m recovering nicely and don’t want to go backwards.  Assuming that the hike doesn’t cause my calf any non-normal stress I will be doing a small routing in camp.  Most likely just a series of air squats, push-ups, and hollow’s for time.  If I can find a decent branch I’ll do hangs and work on that a bit.  I’m sure my fellow hikers/campers will look at me oddly but by that time I’ll have mentioned CrossFit about 100 times like I’m supposed to do (when you CrossFit you sign an agreement that says you have to talk about it all the time) so they will know what’s up.

CrossFit Week 2 – Summary

Click Week 2, Day 1 for well, Day 1.

Tues JANUARY 12, 2016 01/12/2016

Terrible workout.  I showed up, that’s all I can give myself.  The day was basically thrusters, which are racking the bar, doing a front squat, then pressing overhead, the back to front squat, etc.  Do that for X reps then push-ups, then a side plank thing where you are in plank then you rotate and reach one arm to the sky then do the other one.

I couldn’t do anything right.  Busted myself in the nose doing a press, my form sucked, and I took too much of the coach’s time.

I didn’t even score myself.  I didn’t deserve it today.

I did stay after and do 200 skip ropes. The other classes were starting and getting going so I put myself in the corner and pouted while doing my skip ropes.

Wed JANUARY 13, 2016 01/13/2016

On Monday night my calf felt overly strained. I was fighting a bit of a strain anyway but like an idiot I had to do skip ropes. Why? Not sure. I consulted with the coaches at CF and they advised me to scale the workout accordingly.

I warmed up on my own doing some stretches and roller.  I felt good enough to do certain things and others I avoided.  As the coach led warmups progressed I noticed I felt energetic in contrast to yesterday.

Below is the workout.

Metcon (AMRAP - Reps)
5-Deadlifts @ 70%
3-Dips (Add weight if possible)
*Alt OTM for 10 Minutes
Metcon (AMRAP - Rounds and Reps)
7-Hang power cleans
15-Hollow rocks
AMRAP 11 Minutes
WOD 01/32/016 - Weightlifting
WOD 01/32/016 – Weightlifting

The weightlifting was partner based so we agreed upon a weight we both felt comfortable with.  I know I could have gone heavier but it’s not the point right now.  I’m still getting corrected plenty on my form so I don’t want the weight to affect that.  In a few weeks I’ll establish a true max and work off that.  For now we went with 135 lbs.  We both did push-ups instead of dips though I could have done those off the box.  I’m still feeling my way through so next time we do anything close to this workout I’ll go off the box.



WOD 01/32/016 - Metcon
WOD 01/32/016 – Metcon

Metcon felt great!  Grueling with the Hollow rocks but for the first time I picked up the pace and didn’t overly think about form.  For the deadlifts we were asked to go very light as we would be going from them to power cleans and again form is king.  I put 10’s on each side as recommended for a total of 65 lbs.  At the end of the workout I knew I could have gone heavier but I’ll wait for approval from the coach.




At the end of the workout I felt as if I had actually done a full workout.  It was scaled and I went lighter than I could physically handled but I didn’t need babied in the movements (much) and I picked up the pace.  I know not every workout will be like that for a while but I hope they are more and more frequent.

Thur JANUARY 13, 2016 01/14/2016

Since my calf is not progressing I decided to get a deep tissue massage using whom the CrossFit suggested.  She worked me over and let me know how dangerously tight my one calf is from the insertion point in the back of the knee all the way to my foot.  Alrighty.  She said I could probably do deadlifts, cleans, etc. but no movements like front-squats, box jumps, or skip ropes.  With that in mind I’m just going to avoid CrossFit until Monday.  Instead I’ll go to my normal gym and do a higher paced workout to support chins.

I’ve made three more appointments with her for next week and that will let me know if it is progressing or not.  If it isn’t I’ll just shut down leg movements until it’s ready.  No need to risk a tear or anything worse than what it is now.  I’ll lose some conditioning but I’ll try to find a way around it.  Maybe I’ll go swim or something.

Remainder of Week

The rest of the week I did no activity other than gentle stretching and rolling.  We went to an indoor water park and my wife suggested the hot tub to loosen things up and that did a tremendous job.  From that I purchased a heating pad and made use of that from my lower hamstring all the way down to and including my heel and arch.  I felt this really helped.

I look forward to week three but will ease into it.  I’d rather have a sub-standard week than pushing it and have a longer lasting injury.


Love Someone Enough To Step On Their Feelings

Watch the video at the end.  Watch it all.  Do it or I’ll come to your house and hang out with you and tell you jokes until you watch it all so I will leave.  The jokes are terrible, ask anybody.

It speaks about what happens when you need a “cause” to keep your health where it needs to be. In here the guy says that at one point that he knew if he had a heart attack that would be enough to motivate him to do something about it.  I’ve been there. Twice. Not a heart attack but a close cousin. Yet I back slid.

Know what else this video is about? It is about one friend who loved the other one enough to stay on him and drag him out of that place. Loved him enough that he didn’t hesitate to step on his feelings. On second thought this is ACTUALLY what this video is about, what one friend will do for another and the domino effect it has on back on them.

Ignore the activity that they are doing, though I think I would enjoy it. Don’t be intimidated by it and say “Well that’s great but I could never do that.” That’s not the point. THE ACTIVITY IN THE VIDEO IS NOT THE POINT. The point is to find your cause. The point is to love someone else enough to step on their feelings.  Succeed with them.  Fail with them.  Succeed again.

CrossFit – Week 2 Day 1- (1/11/2016)

I started out Monday feeling very good with the exception of a small calf strain in my right leg.  The decision to do a workout came down to what the WOD would be.  If it was heavy explosive movements then I would have to either scale very low or skip it.  Luckily for me I was able to do the workouts and after warming up it felt fine.  I know “felt fine” is a trick sometimes but life is full of small risks and the magic is to know when to push forward (or not) and in what manner.

MON JANUARY 11, 2016 01/11/2016

Again I was winded during the warm-up phase and had to end a few of the down and backs to get back to the starting point to begin the next activity.  You know you are out of shape when you can’t even do the warm-up without being gassed!

 Metcon 1 (AMRAP - Rounds and Reps)
 3-Strict Pull-ups
 5 Rounds
 *12 Minute cap
 Metcon 2 (AMRAP - Rounds and Reps)
 AMRAP 12 Minutes

The Bravo group worked on mechanics and the beginnings of each movement.  If a person could demonstrate they could move on to the next part of a movement, they were encouraged to do so.

Skill Portion
Strict Pull-ups – I needed the wide black band and assistance from the coach to do strict pull-ups.  I felt my weak points were my forearms and biceps.

Kipping Progression
Kipping Progression – By Eva Twardokens

Kipping – No actual kipping for me.  I did little flexes that engaged the scapula for three reps and then for three more reps did the very first hip thrust movements (shown on right).  There are names for those things but I get them all mixed up right now.  I’ll get the terminology down soon.

Push-ups – I can do the push-ups but the coach felt it was more beneficial to do these things where I lay on my back and bring my knees to my chest and then as I’m pushing my hips to the ceiling I bring my feet down flat.  I’ll have to find an image or a video of this.  In the end I am in sort of a bridge position with my rear shoulders on the ground.  This movement works the “kipping” movement.

Metcon Portion
20 Squats – I did Air Squats but did rounds of 20 reps.  My form is decent on this but as I get toward the end of time I lose it for a bit.  This is a factor of conditioning, flexibility, and strength and will come in time.

10 Burpees – I didn’t do all of these strict.  Some I walked into and walked out of but I did do all 10.

20 Sit-ups – No problem with these as far as form goes.  I can’t just pound them out but I can do them.

Metcon 1/11/2016
Metcon 1/11/2016

In the end my score for Metcon was 2 x 40, which is two complete rounds, 20 Air Squats, 10 Burpees, and 10 Sit-ups.  Ten sit-ups from doing three complete rounds.

Towards the end of the session I expressed interest in exploring additional work to further along weak points.  I realize trying to go too fast and not letting nature take its course could invite injury, burnout, or a diversion of recovery energy.  I don’t want to go too fast but nor do I want to go too slow.  The discussion was good.  We spoke about when doing extra work, what would help the most right now?  Going heavy on squats is not the thing to do if form is poor, right?  Right.  What WOULD be the best bang for the buck would be to work the form.  Air Squats.  Bar only front squats.  Bar only clean and jerk components (break it down).  Those things.  Additionally there ARE a few other items that can be done like farmer’s walk on Saturdays, skip rope for a certain amount of time as my conditioning improves, and so on.

So…. good stuff.  I look forward to getting to the end of the week to see how I held up.