Snowshoe Ski Trip 2008

The kids and I just returned from Snowshoe. If you like to ski, Snowshoe is definitely the place to go on the East Coast. The resort beats the hell out of Wintergreen (VA), Massanutten (VA), or Gatlinburg (TN).

This morning, a snow storm blew in. We woke to wind and a heavy down pour of snow flakes. It was awesome but we almost got stranded. The roads closed for a couple hours and we were stuck in the cabin until 1PM. We were supposed to check out at 11AM. It was cool... I guess it happens from time to time.

I was quite amazed and very, very proud. My son picked up snowboarding quickly and my daughter conquered skiing. My son tried skiing after he figured out snowboarding but didn't like it. He stuck with snowboarding. Snowshoe has some killer hills, double and single black diamond, which my son and daughter conquered nicely. I thought my daughter was going to kill someone for a minute but she pulled through. They both did extremely well for their first time. I'm so proud of them!!!!!

Oh... I survived after not having skied in 17 plus years. I'm a little sore but CrossFit definitely helped me. I tried snowboarding and almost killed myself. Snowboarding is definitely for the young. After realizing I wasn't made to snowboard, I found myself between a rock and a hard place (i.e., the mountain). There was no way I was going to make it to the bottom of the hill, so I had to walk up half the mountain to return the snowboard and retrieve some skis. Let me tell you... When Survivor Man says you need to keep your clothing dry in the Arctic, listen! I was drenched in sweat when I got to the top and I about froze later when I returned to the slopes. Needless to say, I stopped at one of the reststops and dried myself off before continuing. Great cardio and leg workout though. ;-)

All-in-all... an outstanding trip!

Evil "Eva"

WOD: For time, complete five rounds of:

Run 800 meters
30 Kettlebell swings, 2 pood
30 Pull-ups

OMg! (aka: Oh My Goodness...) that WOD rocked my endurance factor. I completed the WOD in 1:07:54. Yes, I said, "One hour, seven minutes, and fifty-four seconds."

For the record, I substituted a 70# dumbbell for a 2 pood kettlebell. I did jumping pull-ups for kippers on the last two rounds of 30 pull-ups. I also used a treadmill instead of the track. I started off at a 7.1 speed (about 8:27 min. mile) and ended with a 6.6 (about a 9:05 min. mile).

Right now, I'm recovering nicely at home. My hands hurt and my right wrist is a little sore but I'll survive.

I'm taking the next ten days off. I know... that's quite a bit of time but my kids are going to be here. Plus, we're going skiing, so I suspect I'll be getting some good leg workouts those days.

To all my friends, family, and others: Merry Christmas and Happy New Year! If you don't believe in Christmas, I wish you all the best in your faith and joy in your life. God bless you and yours...

Cindy

WOD: In 20 minutes complete as many of:

5 Pull-ups
10 Push-ups
15 Squats

I completed 12 rounds. I completed 10 rounds on 22 Nov 08, so I guess I got a new PR. My goal is 15 round next time.

Filthy Fifties

Today's WOD:

For time, complete:

50 Box jumps, 24" box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunge steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20# ball
50 Burpees
50 Double unders

I completed the WOD in 55:37; however, I had to maneuver around some people in the gym and I stopped to talk with a person for a minute or two, so not to be rude. Therefore, I'm giving myself a 5 min break for 50:37. That's still slow as all get out, so I've definitely got to beat that time the next time the WOD comes around.

I also substituted a 35# dumbbell for the 1 pood kettlebell. I know 1 pood equals about 36.11 pounds, but they don't make dumbbells that weight. I got a chance to use my new wall ball - yay! It rocks. I actually liked doing the 50 wall ball shots today. Usually, that kicks my ass but I can tell my leg strength has gotten a lot better. Plus, my flexibility in my squats.

They don't have a true GHD machine at any gym on post. They've got some kind of machine that's angled, so your feet are below your hips. I'm sure the original GHD machine makes back extensions and GHD sit ups harder to do than this machine, but that's all I got. I priced a GHD machine at about $210.00. I'm not ready to make that investment. Plus, it would be awkward carrying the darn thing into the gym with me, I think.

When I win the lottery, I'm building my own CrossFit garage/gym and I'll let some certified instructor use the gym for his or her own business, just as long as he or she allows me to do my "stuff". Of course, I'd prefer a female instructor but I am an equal opportunity kind of guy. LOL

New License Plate

I know... What a freak! Oh, well.

Intro to L-Pull Ups. Yeah, Baby!

WOD: As many rounds in 20 minutes of:

Run 400 meters
15 L-Pull ups
15 Hip Extensions

I completed four rounds using a tread mill. I started at a 9.5 setting (6:39 min mile) for the first two rounds. I had to decrease the speed a little to 9.0 (6:58?) on the third, and then 8.5 (7:39?) on the fourth. That WOD was a good, hard cardio burn. Of course, I scaled down the L-Pull ups. I did 7 instead of 15. I just couldn't lift my fat ass tonight. I know... pitiful. Oh, well - bite me. LOL

Tabata Squats & Push ups

I'm at Fort Hood for a couple days. Boy, this is a large installation. Pretty cool... I did Tabata squats and push ups, after completing my CFWU.

Tabata Squats: 15, 15, 14, 12, 12, 11, 10, 10 = 99

Tabata Push ups: 12, 12, 12, 9, 6, 5, 5, 5 = 66

I got a real good, quick cardio and muscle burn from doing one right after the other.

Deadlifts & Burpees

WOD: For time, five rounds of: 275# deadlifts, 5 reps, and 10 burpees.

I completed in 11:52. I think this WOD is my favorite. The weight felt easy. I think I'm going to hit a new deadlift PR on the next CFT. My burpees are looking better too. I just need to go faster.

Nasty Girls

WOD: For time, three rounds of: 50 Squats, 7 MUs, 135lbs HPCs, 10 reps

I'm still building up to my New Years resolution to do MUs instead of PUs and ring dips. Therefore, I subbed 4/1 pull ups and ring dips for MUs. I also used 135lbs as RX'd for the HPCs. Man, they were a little tough after 28 pull ups and 28 ring dips. Completed the WOD in 38:04.

Double Unders & Sit Ups

Another beautiful memory of Monterey... When it's cold and dreary outside, I often think of Monterey and those special times.

WOD: For time - 50, 40, 30, 20, and 10 rep rounds of: double unders and sit ups.

My first time: 15:33. Obviously, I need to work on my cardio-respiratory endurance - huh?

Clean & Jerk Day

Boy, I miss Monterey....

WOD - CJ: 1-1-1-1-1-1-1

135, 145, 155, 165, 175(f), 175, and 175(f)

For the most part, I kept good form throughout the WOD. However, I just noticed I didn't get a new PR today. On 12 Sep 08, I noted a 185 PR. I know my form sucked back then, so I guess it's kind of a good effort anyway.

For the last few days, I've felt a little unusual. I'm not sure what's up. Today, my joints and muscles ached. I hope it's not menopause. Ha! Ha! If I start getting hot flashes, I'm going to the doctors. LOL

I'm sure it's just a moment of weakness, which will pass.

First Snow of the Year

We got our first snow of the year last night. Well... a dusting but snow none the less. Yay!

Today's WOD: As many rounds in 20 minutes:

15 PUs

15 Ring PSUs

15 BEs

15 GHD SUs

I got four rounds complete in 20 minutes. I got to use my rings set for the first time today. It was quite easy to put up and use. I'll be using it more often and doing more ring dips instead of regular dips. It's time to step it up!

Squat & Muscle Ups

Todays' WOD:

100 Squats
2 MUs
80 Squats
4 MUs
60 Squats
6 MUs
40 Squats
8 MUs
20 Squats
10 MUs

Ok... I'm still a wimp and haven't attempted MUs, but I'm getting motivated and stronger. I just need to keep working on my upper body strength and MY WEIGHT!!!! I think a John @ 190lbs would be better than a John @ 235lbs. :-)

I did the WOD today as RX'd, however, I replaced the MUs with 4 PUs and 4 Dips for each MU. Therefore, I did 8, 16, 24, 32, and then 40 PUs and Dips. I did jumpers on the 40s for PUs instead of kippers because I was plum worn out. I did negatives for the 40 Dips instead of full dips. Again, I was plum worn out. This week was rough, so give a brother a break!

Oh... I completed the WOD in 46:25. I know, slow.

Good news!!!! I did find a possible XFit partner though. A new Soldiers asked to do XFit with me and we finally worked out together today. He scaled the WOD today, as he should, but he's pretty darn strong and didn't have much of a problem. I'm sure once he gets used to XFit, he'll do just fine. He's younger than me, so if he starts throwing scores which blow mine away, that's my excuse. Ha! Ha!

Other news!!!!! I ordered personalized Virginia license plates today. I don't know why, I've never done it before. I guess I'm still working through my crisis, and I want to express my enthusiasm about CrossFit (aka: XFIT). Anyway, my plates are: LUV-XFIT. What's up?!? Isn't that cool? Whatever! I love'em, even though you don't. I'll send a picture when I get them and put them on my tuck. Later...

Rhabdomyolysis & Zocor or Simvastatin

I bring this up because we used to joke about it after that Sailor tried to sue the CrossFit gym in Manassas, VA. I hope his suit failed, as we live, work, exercise and play at our own risk. God has control of us, and He decides when and where we'll go down, not us. Anyway, I'm going to continue to joke about it because I plan to live life to the fullest, as long as I'm able.

You know... getting old does suck though. I went to the doctor yesterday. My cholesterol was good, but not as low as the doc wanted. Therefore, he upped my dose of Zocor. So... tonight I was reading through the medical warning papers and noticed the word "Rhabdomyolysis", and I noted the drug could cause this ailment. It's rare, but a chance. What in the world?!?! Can a brother get a break?!?

Hey! A friendly warning to you healthy old farts: If you're watching your cholesterol and using Zocor or something similar, you need to drink lots and lots and lots and lots of water throughout the day, and you need to keep an eye on yourself for any of the signs and symptoms: muscle pain, tenderness or weakness (especially with a fever or unusual tiredness), or change in the amount of urine output.

I know, I know... CrossFit causes muscle pain, tenderness and weakness - just stay alert - stay alive!

Here's some more info for you, just in case you're wondering. According to MedicineNet.com (2008), Rhabdomyolysis is:

"a condition in which skeletal muscle cells break down, releasing myoglobin (the oxygen-carrying pigment in muscle) together with enzymes and electrolytes from inside the muscle cells. The risks with rhabdomyolysis include muscle breakdown and kidney failure since myoglobin is toxic to the kidneys. Rhabdomyolysis can occur from extensive muscle damage as, for example, from a crushing injury or an electrical shock. Drugs or toxins, particularly some of the cholesterol lowering medications such as cerivastatin (Baycol), may cause this disorder. Underlying diseases such as systemic lupus erythematosus can also lead to rhabdomyolysis. It is a common complication of major burns. The key signs and symptoms of rhabdomyolysis include dark, red, or cola colored urine and muscle tenderness, stiffness, aching (myalgia) or weakness. Laboratory confirmation can come from the demonstration of myoglobin in the blood or urine. Ideal treatment involves early and aggressive hydration with very large amounts of IV fluids to flush the myoglobin out of the kidneys. Diuretics may help. So may bicarbonate which makes the urine alkaline to prevent the breakdown of myoglobin into more toxic compounds. From the Greek roots rhabdo-, striped (striated) + -myo-, muscle + -lysis, breakdown = the breakdown of striated muscle (skeletal muscle)."

Dumbbell WOD

WOD: For time, five rounds of:

50lbs dumbbell walking lunges, 10 steps.
50lbs dumbbell swings, 15 reps.

Time: 07:25

Between yesterday's overdoing it and today's lunges, my legs AND KNEES are shot. I hope we DO NOT do some kind of running WOD tomorrow; but with my luck, I'm sure we will.

Fran X 3 - What was I thinking??????

Today, I lost my mind and completed three Frans in a row, by accident of course. You know, the bad part was I actually looked at http://www.crossfit.com/ earlier today and thought those guys who posted times like 3:06 were Supermen or something. I guess I was thinking about work or something, not CrossFit. My times surely support that theory.

On 15 Sep 08, I completed Fran in 11:05. I completed my first Fran in 14:00 today. Terrible but I'd like to think I was pacing myself for the other two Frans. As I continued through the WODs, I began to realize I'd probably made a mistake. Boy, what a knucklehead!

Oh... I completed all three Frans in 59:07. To say the least, I was plum worn out and I was in a little pain. Ben Gay - here I come!

Well, at least my Gymboss timer arrived today. Maybe, I should buy some Ginkgoba too.

Happiness is...

A big, beautiful wallball!!!!!!!!! I'm so happy I could cry. LOL

Should Press

WOD - Should Presses: 1-1-1-1-1-1-1

Max: 175 (13 Aug 08)

SP: 140, 150, 160, 170, 180, 185 (PR), 190(F)

Afterward, I did some Push Jerks.

Max: 210 (18 Nov 08)

PJ: 165, 170, 180, 190, 200, 210(F), 210(F).

I guess the should presses fatigued me some. Gee, I hope that was the problem. :-)

After that, I did some Push Presses; however, I did a modified Tabata Something using 95lbs. I did seven sets, 20 second work/rest intervals: 7-6-5-6-5-5-5.

My upper chest and shoulders burned a little. Yeah, baby!