Wl - More Sore - Nov 9

Stood up after some hours of work at the desk and realized, "Ah man, am I freaking SORE." Good thing it's leg day. Almost blew off the day, but the workout actually helped.

3 ext/curl/hyperextensions x 11/12 reps, and a 4th ext and 5th curl for good measure. Then 4x10 deads @185#/4x12 calves.

8 hours /48 hours. PE: 6. 217/11.

M - Police Memorial 10K - Nov 7

Run with CC on the bike from Riverwalk through the wetlands end of the bikepath. 22 minutes of medium effort, and at the first bench past the 5k turnaround, CC called a picnic stop for water and Corn-nuts. 6 mins to the turnaround and back for a total run of 59 mins.

8.5 hours/15 hours. PE: 6. 215/13.

Gym in a Box

And not a CF box either. Or is it? Whoa, I guess you can take it with you.

Ca on a Whim - Dead Bang - Nov 6

Crossfit Bako put up a WoD today:

Who made this up???
10 rounds for time:
5 Pull Ups
10 Slam Balls
15 KB Swings
Ouch!

Yeah, sounded good! So I dropped everything and set to it, thinking I'd sub wall balls for the slam balls (I own zero slam balls). Got through one round of wall ball and realized that stucco is tougher than Dynamax skin, and was going to eat my med ball up pretty quickly. Did 95# Thrusters instead, not a fair trade.

30.38.
Rd1: 1.43
Rd2: 2.56
Rd3: 2.35
Rd4: 3.35
Rd5: 2.55
Rd6: 3.48
Rd7: 4.02
Rd8: 4.59
Rd9: 4.00

There was no round 10. Even using the watch, it was getting dark and I managed to miscount. CC was there to count reps, but who wants to cheat on reps when you can cheat out a whole round?

Which was perfectly okay, since at 20 minutes I was thinking, "Shouldn't this be a 20 minute AMRAP?" ... As it was, it was a 30 minute, 9 round AMRAP where I seemed to spend more time standing around breathing hard and talking at myself, and, when it was over, made my left shoulder feel like it dislocated, the arm numb and hovering a few inches away from my body.

Crossfit, the workout that takes you places only drugs used to be able to!

8 hours/48 hours. PE: 8+.

Ca/Wa - Dirty Cleans - Nov 4

4 rounds of extensions and feet to bar to buy in. Then 21-15-9 of kipping pulls, dips and hang power cleans with #135. Man, the cleans were ugly. 20.09, first round in 7.58, second in 7.35, third in 4.34.

Mostly, I just need to push myself better.

8 hours/26 hours. PE: 7-8.

Wl - 'Cause I Needed It - Nov 3

4 ext/curl. 4x8 Deads @ 205#. 4 seated/A-frame calves. 4x11 Ov Squats @65#. Just a thing. Tell you about the deads tomorrow. Today they felt easy, but that doesn't mean anything until we survey the damage.

8.5 hours/3 days. PE: 6. 215/15.

Butt Arms: More Than a Trophy.

I was thinking that Eva T's Butt Arms were pretty cool ("A large dose of eccentric movement can produce arms like these. They hurt. The swelling goes down in about 3 days.")

Awesome. How many pull ups would I have to do to have that happen?

But really, they're symptomatic of rhabdo, and a sign of overtraining, or what might otherwise be called stupidrhabdo.

Swelling of the damaged muscle occasionally leads to compartment syndrome, the compression by swollen muscle of surrounding tissues in the same fascial compartment (such as nerves and blood vessels), leading to damage or loss of function in the part of the body supplied by these structures. Symptoms of this complication include decreased blood supply, decrease in sensation, or pain in the affected limb.

Most cases of rhabdomyolysis develop as a result of muscle injury or strain, or other external causes (such as medication or intoxication). However, the cause is not always directly evident. Pain, tenderness, weakness and edema (swelling) of the affected muscles may be present. Other symptoms are nonspecific and result either from the consequences of the breakdown in muscle tissue, or from the condition that caused the muscle breakdown.
Release of the components of muscle tissue into the bloodstream leads to disturbances in electrolytes, causing nausea, vomiting, confusion, coma and cardiac arrhythmias (abnormal heart rate and rhythm). Furthermore, damage to the kidneys may lead to dark (tea-colored) urine or a marked decrease (oliguria) or absence (anuria) of urine production, usually about 12–24 hours after the initial muscle damage.

Thinking again that the line between Hard Ass and Dumb Ass is a thin one.

Whatever Mix - Oct 31

A warm up round of 10 ring dips/10 pull ups/10 Ov squats/10 1.5 pood Kb swings. Then three rounds of the same, but with thrusters instead of the squats.

Feel like dirt. It's a week-long cortisol overdose.

8 - 3 hours/4 days. PE: 6. 213/12.

Cl - "Jeremy" - Oct 27

Opened with 4 calves on the A-frame, then 4 leg curls and a couple extensions. Then Walker showed up. Let's go!

3, 2, 1 - the 95# Overheads were death. My arms didn't loosen up until the warmdown set. heh. Burpees just suck, even in small doses. 10.59. Sub-eleven first effort.

Gonna work on Overheads now. Those and feet/knees to bar. And some other stuff. Yah.

9.5 hours/25 hours. PE: 7. 214/14.

Wa - All about the Cleans - Oct 26

An approximation of today's workout. Took the weekend off, save for the grieving process for Spook, and still felt like something's not there today.

3 knees to elbows/hyperextensions, 4 chin ups/pushups (13 with 25# on the gravitron/20 reps), then what was supposed to be 21/15/9/5 clean and presses. 95#, squat cleans and presses - I'm only up to 9 before I dump on the first set. 4 x 8 calls it a day.

Hey, at least they weren't hang cleans and thrusters. I at least have that to hang my hat on.