Don’t Make The Struggle a Struggle

Getting through a tough workout is 100% mental. That’s it. As long as you have a recent heartbeat there is always the ability to scale to any physical limitations that you may have, or think you have. You just have to find out what your mental block is, then confront it. Sounds easy, doesn’t it?
What most people, especially myself, have to work on is their resolve and ability to not quit. As someone who still has strong urges to not push themselves, this resolve and abolishment of the ‘quitter’s mentality’ is a daily struggle to overcome.

And really, ‘quitter’s mentality’ isn’t quite the right phrase for me. It’s more of ‘fear of failure’. Isn’t it easier to do a low-energy activity instead of just struggling to just get through warmups? Isn’t it easier to go to another gym and lift on my own versus the coach helping me with simple lift form over and over, for the 100th time? Isn’t it much easier to go ride my bike by myself and do intervals that leave me with black dots floating in my eyes, heaving for air and wishing for death, instead of not scaling properly and having to stand for a bit during Metcon instead of keeping moving, like we are supposed to?Yes, it is easier. For sure. 100%. For that moment, anyways. What isn’t easy is the terrible gut feeling you get once you realize what you are doing. Avoiding. Letting yourself down. Fearing ‘failure’, or at least the perception of failure. What failure really means is not showing up and giving your full effort.

Yes, it is easier. For sure. 100%. For that moment, anyways. What isn’t easy is the terrible gut feeling you get once you realize what you are doing. Avoiding. Letting yourself down. Fearing ‘failure’, or at least the perception of failure. What failure really means is not showing up and giving your full effort.Five am comes early. So far I am getting up and getting there. Trying to develop the habit which will carry me through upcoming times when I’m running low on mental energy. What is helping this is the patience of the coaches and that I’m seeing physical results. The challenge is more if apparent progress stalls. Progress stalling would be a human factor though with that human be myself.

Five am comes early. So far I am getting up and getting there. Trying to develop the habit which will carry me through upcoming times when I’m running low on mental energy. What is helping this is the patience of the coaches and that I’m seeing physical results. The challenge is more if apparent progress stalls. Progress stalling would be a human factor though with that human be myself.

Got to keep going, of course. Can’t allow the struggle to become a struggle.

Holiday Season Health Meltdown – Strategies To Help Next Year

Each year the holiday season arrives and destroys our health goals. Well, we ALLOW it to destroy those goals, but since it happens EACH YEAR we just blame the holidays, because it’s easier. It’s become common to the point that it’s accepted and acknowledged, and we go along for the ride.

The New Year is a time for renewal. Promises to ourselves are made, Facebook posts made, and exercise programs started. How many of us actually believe ourselves? Do we believe that the next holiday season will be any different? How many of us actually fully recover from what we did to ourselves to get back to the next holiday season at least even? Most people arrive at each holiday season in worse shape than the previous one.

Many of us, during this time of the year, are engaged in work weight loss programs, renewed commitment to fitness, and generally promising ourselves that we won’t let what happens during the holidays happen again. A fair amount of us experience severe regret, agony, and something close to mild depression.

I am among this group.

A few years ago I had escaped this group and was on a very good path. Then early in January, 2016 I suffered an injury that removed my ability to exercise. Exercise was my rocket that allowed me to counteract the gravity of food temptation. Without that rocket, I fell into the black hole.

This pattern of trying to do the right thing then blowing it during the holiday season is more common than we would like to think. I’m right there with you. I’ve contemplated this with myself over and over and though I’ve come up with a few strategies that help, but only if you want them to. What I’ve recently done is go back to how I’ve achieved goals that are for other than eating and tried to apply them towards this quandary. Below is how I’m going approach it this time, this next holiday season.

Remember Your Pain: Write down what I (you) are going through NOW because of what you did THEN. Read that next year and decide if it was worth it. Take pictures. Strip down to bathing attire and document where you are now. Video? Sure. Talk to yourself in that video and let yourself know what you are experiencing NOW, because of THEN.

No Leftovers That Hurt: After an occasion, even if it is at your house, don’t keep leftovers that don’t allow you to recover. Turkey? Sure. Desserts? No, give them away, throw them out, or take them to work and let everybody else make bad decisions.

Trade Meals For Exercise: Say “OK this meal, which I’m going to eat because I’m just going to, is worth 5 extra hours of blah blah” and then make sure you get it done. Use your community and your “Thing”, both of which I’ll get to in a moment.

Prepare Your Body Before: Starting NOW, and at LEAST a few months before the holiday season, get to where you need to be with your bodyfat, fitness, and health in general. Not only will that give you a tad bit of leeway for the holidays you will be in a routine that you can get right back into.

Have Your Fitness Routine: This is similar to the above, but it is HUGE. If you are already into a routine, you can continue on it and minimize or erase the damage. This doesn’t give you license to go nuts and then fix it, but we know that no matter what those meals and occasions are going to occur, so let’s acknowledge it and deal with it.

Community/Support: By nature, we are social creatures. We also crave some sort of accountability; however slight it may be. You may be able to keep yourself accountable, but probably not enough. Having a community around you can help encourage you when you need it, create a bit of social pressure when done right, and generally keep you accountable. Make plans with your community to chat about your specific holiday event and also to make plans BEFORE the event to get together and do something healthy. Your community is not there just to make everything “all right” and pat you on the back, it’s there to help each other stay on course and to get BACK on course, if needed.

Have A “Thing” That You Do: Do you have hobbies? You may chuckle and say “Yes, if I had time”. As of now you HAVE time and one of your hobbies is going to be some sort of healthy movement. Prior to my injury, and what I’m working back towards, I liked to ride my bike, do CrossFit, and hike. Those three things were among my “Thing” and I was interested I them, read about them, planned them, and generally treated them like something that I REALLY liked instead of a necessary evil. In fact, I DID enjoy them, to the point of talking about them so much I was irritating to those around me.

In summary, do something to remember your pain NOW as you approach the next holiday season. Prepare ahead by starting a sustainable health program, and surround yourself with a community of people who truly care about you and will encourage you before and after.

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.

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.


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