Sunday, December 7, 2008

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!

Friday, December 5, 2008

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...

Thursday, December 4, 2008

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.

Wednesday, December 3, 2008

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.

Tuesday, December 2, 2008

Happiness is...
















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

Monday, December 1, 2008

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!