Baseball:

Threw for about 30 minutes in Arlington. Then went up to Chevy Chase to throw and take infield.

Stats after two baseball games

I'm hitting a scorching .000 this season. Though the results are not as bad as they seem, I'd still like to get bat to ball.

Stats after 2 games:

* 0 - 6
* 3 Walks
* 1 Strike out
* 3 Stolen bases
* 2 Runs scored
* 1 Reach on Fielder's choice
* 1 Error

Some light climbing and a little bit of shoulder and forearm work.

4 x 20 Reverse wrist curls (5#, 8)
4 x 10 Rotator cuff exercises (5#, 8)

GTG: 100 Push-ups

Baseball:

I threw short and long toss for about 45 minutes this afternoon, trying to beat the rain. While practicing some pitching, I threw the nastiest curve ball I've ever thrown, heading straight for the batter and braking late, down and away, over the plate. I sort of caught me off guard.

I've been messing around, on and off, with a submarine delivery, since I'm not that tall and lack velocity. This delivery style gives the pitcher a lot of movement, but he has to be sure to keep his pitches down around the knees. Leave them up in the zone and they're bound to head the other way in a hurry.

Then I headed to the cages to work on my swing.

Warm-up:
4 x 10 Overhead Squats
4 x 5 Divebombers

WOD:
(3 sets of each)

10 x Pull-ups
20 x Push-ups
10 x Dips
10 x Good mornings (15#, 15, 20)
10 x Lunges (10#)
30 x Squats
10 x Dumbbell snatches (10#)

4 x 10 Rotator cuff exercise

Baseball:

45 minutes of throwing & long toss

First Baseball Game

After a couple months of practice, I had somewhat of a disaster of a game. I struck out and ground out on my first two at bats, and misplayed two fly balls in left field. In addition, in my excitement, I tried to knock the snot out of the ball, forgetting my best asset on the field--speed on the bases. On my last at-bat, I drew a walk, stole second, advanced to third, and eventually scored at home. Strength and endurance is great, but I should make better use of the most important body part I've got: my noodle.

I'm glad I had a CF base of fitness or I would have been completely wrecked on Monday. Tough recovery with soreness in my hips, upper legs, and shoulders.

Final Score: 11-10 Win

WOD:

4 easy climbs on toprope

(4 sets)
10 Pull-ups
20 Squats
10 Dumbbell thrusters (25#)
20 Push-ups
10 Dumbbell flies (15#)
10 Rotator cuff exercises (5#)

Baseball:
30 minutes of throwing and long toss
2 x 12 slow cage
3 x 12 medium cage
2 x 20 live batting practice

Toproping at Metro Rock

This is another video I found of me toproping at Metro Rock from over a year ago. This was a 5.10a that Matt Mendonza put up and asked me to rate his route setting.

300: The Movie

I just saw 300, the Frank Miller movie about 300 Spartans who held back the tyrannical hordes of Persia over three days.

It was OK.

But I did want to come home and do 300 push-ups afterwards, then spear my enemies, pulling them closer through the shaft to watch the light in their eyes extinguish. But, I did neither. I thought about it though. It was that sort of day at work.

GTG WOD:
(10 rounds for form, easy pace: 40 minutes)
5 Dips
5 Kipping pull-ups
5 Dumbbell thrusters (35#)
5 Dead hang chin-ups

100 barefoot calf raises

5 x 10 Rotator cuff exercises (8, 5#)

Two guys at the climbing gym were watching me with keen interest. I worked with them on their form for kipping pull-ups, thrusters, and overhead squats. I realized how far I had come in the last few months, watching these guys struggle with form and shoulder flexibility. These are strong climbers who climb hard.

Baseball:
30 minutes of throwing, long toss, and flat ground pitching

Things to work on:
Sinker and slider for strikes
Curve ball out of the zone
Fastball on the corners
Base stealing
Extra base line drives
Plate discipline i.e. force my pitch

Injury Report: Turf Toe

Turf toe is a strain, partial tear, or full tear in the area around a toe joint (commonly the big toe), so named for pro football players who are often afflicted with this injury. In football, it happens when the knee is down and the toes are bent on the ground. One or more players fall on a player's calf, thus hyper-extending the toe joint.

This has been a chronic nagging injury for me, first happening in Boston while climbing overhangings. On small holds, you can only put your big toe on a jib or hole, while propelling yourself upward.

The tenderness comes and goes, but lately it's been hurting from baseball. I changed my swinging leg mechanics to pivot on my right foot toes, then explode towards first base on contact. My cheap cleats are, no doubt, way too soft for everyday playing.

Climbers and baseball players, who have almost nothing in common, but often suffer the same injuries. So far I've had tennis and golf elbows, hammer finger, and now turf toe.

Remedies:
* 6-8 weeks of rest
* Ice or alternating hot/cold treatments
* Buddy taping toes together
* No weight for severe injuries

Google Search: Turf Toe

This is my longest hiatus from WODs without being sick--1 week. I suffered again today. I feel weaker in stamina and endurance, and have been for the last few weeks.

Quote of the day: "Just finish. You're not going to feel that much better if you stop."

Warm-up:
Overhead squats (PVC)
Shoulder dislocates (PVC)
20 Squats
10 Push-ups
20 Squats
10 Push-ups
10 Jumping jacks


Easter WOD: 12 Stations of the Cross(fit)
Dumbbell walking lunges - perimeter of basketball court
20 Burpees
30 Sumo dead lift high pulls (1 pood)
Wheelbarrow walk - 2 lengths
50 Windshield wipers
Bear crawls - 3 lengths
Mini Cindy - 5 ring pull-ups, 10 push-ups, 15 squats (5 rounds)
20 Jumping jack burpees
50 Push press (12#)
50 Goblet squats (20#)
Stretch

Cleans - 30 minutes for form
(45#, 85#)

I need to work on this once a week on my own and once a week with Russ. I have adequate technique and power on the squats and push-presses. Now, I've got to get the middle piece.

If cleans are a 4 part progression: 1) address bar 2) slide along thigh 3) explode upward, and 4) catch and squat, I need most of the work on phase 3.

Baseball:
1 hour of throwin, long toss
Pitching on flat ground to batter
30 minutes in the medium cages

Baseball:
1 hour of throwing, pitching, long toss
(knuckleball, tailing fastball, fastball, sidearm curve)

WOD: On a basketball court

50 Squats
Shuttle run (1/2-full-1/2 court)
50 Squats
Burpee broad jump / bear crawl
20 Dumbbell thrusters (20#)
30 Sit-ups
Shuttle run
20 Dumbbell push press (20#)
30 Sit-ups
Overhead walking dumbbell lunge (20#)
Bear crawl / backwards bear crawl
20 Sit-ups
Shuttle run
Overhead walking dumbbell lunges (5#)
20 Dumbbell Thrusters
Shuttle run
20 Dumbbell burpees (20#)

Time: 45 minutes

Squat clean for technique: bar weight and 85#
5 x 1 clean + 3 front squats 85#

We had our baseball team draft tonight. Opening Day is two weeks away. Com'on... who's excited? Who's exited?

Baseball:
2.5 hour practice
20 minutes of toss
Shagged fly balls

Scrimmage:
1 at bat (walked on 5 pitches, advanced on passed ball)
1 at bat BP (couple weakly hit balls)

Quality Over Quanity in Workouts

At work I always try to do less, better. It didn't occur to me until recently to do the same in my workouts. It's easy to get caught up in number chasing. I did it too until my head almost exploded after finishing a personal best Fran. I had a nice score but I wasn't breathing correctly and my thrusters were sloppy.

Instead, try doing every rep for the best form possible. And don't forget that breathing is a vital cog in the wheel. What I learned from the CFDC instructors was that the quality and efficiency of my workouts would improve over time.

Only the best of the best have perfect form. For the rest of us, it's an endless process of improvement.

Baseball:
30 minutes of throwing, long toss
A few catch and throws from the outfield (throws were accurate)
6 x 12 medium cage (worked on swing mechanics)
2 x 20 live BP

Phrase of the day: Load and explode
I heard one of the hitting instructors say this and it all came together. The load starts with raising your foot slightly to cock the energy when the pitch is released. The explode comes as you release that energy by swinging through the hips and core, following through from heel to toe on the back foot. A well hit ball doesn't feel like you hit anything at all. It just keeps going and going.

No one does this better than Manny Ramirez. He has the prettiest swing in baseball.

WOD:
100 Push-ups
20 Squats
80 Overhead squats (broomstick)

Slacking Off on Grease the Groove Makes CrossFit WODs Harder

Don't let your Grease the Groove (GTG) regimen slide as I have since I started working contract in Virginia. Find the time to do easy sets of push-ups, squats, sit-ups, pull-ups, and dips. When I do them regularly, it makes WODs so much less painful at CrossFit DC.

Lead Climbing at Metro Rock

This is an oldie from the old gym in Boston. I've pretty much been stuck at the same level for the three years because of a bad fall I took a few years back. I should just get over it.

I wish my DC lead partner would get her head back in the game. Unfortunately, she's been going through some personal stuff and hasn't been very present. I don't function well when I'm the best climber in the group. I have nothing to chase and nothing to strive for.

WOD: Angie (1/2)
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Time: 9:41

I had intended to do 10 sets each of 10, but I could tell from the first 10 pull-ups that I was "off." I stopped after only 5 sets. I've only done Angie once but I can tell you that that split time is not good.

I sat outside for a while to get my head back; it was sort of spinning. Maybe it was the heat and humidity. Who knows. 86 degrees in March! This New Englander is not used to such madness. Guys back home are still talking about snow shoeing the Presidential Peaks and skiing in New Hampshire.

WOD: 3 rounds for time

200 meter run (warm-up, 1st round only)
30 Squats
10 dumbbell snatches (each side)*
10 thrusters
20 box jumps
15 pull-ups
5 burpees
200 meter run

Timed: 30 min+ (not a good time)

Practice:
5 x 5 Thrusters (95#)

* Started with 15#, then moved to 25#. Need to use heavier weight and rely on technique over strength.

PM WOD
Light top roping (5, 8, 10)
Tabata Good Mornings (20 sec on, 10 off) - 8 rounds
30 minutes throwing and pitching

CrossFitters Don't Let Other CrossFitters slack

Jen: Hey, Mike, is there a reason why you're stepping up instead of doing the box jumps?
Mike: No reason, because I'm a wuss.
Jen: Oh.

... so I started doing them right.

My partner, Andrea, kept pushing me on the run. The other parts weren't bad because I recover quickly from the strength components, but I really, truly suck at the running piece. I might have walked the last two laps if not for the encouragement.

Also, that cigar last night was, again, a terrible idea.

Choizilla Hits in the Batting Cages

This is my first YouTube. A friend of mine took some video of me to look at and to help me fix my mechanics. I'm hitting in the medium cages where balls come in at around 45-50 mph--about the speed of our league's breaking balls.

That awful ping behind me is the sound of aluminum bats. There's nothing more satisfying than the crack of a well hit ball off a wood bat. With real baseballs, anyway. These are rubber-coated cage balls.

GTG:
6 x 5 Pull-ups
Tabata Good mornings (8 rounds, 20 on - 10 off)

1.5 hours easy toproping

WOD:
21 Dumbbell thrusters (35#)
21 Dips
15 Dumbbell thrusters
15 Dips
9 Dumbbell thrusters
9 Dips

These were not timed. I focused on breathing, came close to getting the dreaded headaches, but made out OK. In retrospect, I would have gotten a better work out if I had staggered the reps to movements.

Warm-up
20 Overhead squats (PVC)
5 Dive bombers
20 Overhead squats
5 Dive bombers

WOD: Catharsis
15 Kettlebell swings (18 KB)
25 Push-ups
35 Squats

Rounds in 20 min: 5

Tabata walking lunges (body weight only)
20 seconds on, 10 seconds rest
8 rounds

Climbing
Easy toproping

WOD 2
Pull-ups: 6 x 5
Rotator cuff work
Wood choppers: 1 each high and low
Chin-ups: 6 x 5 (dead hang)

Baseball:
Hit in the slow and medium cages for a bit, then threw in the 70' cage. It's ego-crushing to pitch next to someone who's throws 10-15 mph faster than you and locating pitches. This guy was the first person ever that I've seen, besides me, to drop down and throw submarine style. He had a nice slider and curve ball. He also threw a tailing fastball from the three-quarter slot.

I had to give up after throwing like 20 pitches; ill effects from yesterday's marathon throwing session.

It's 38 and rainy today. Looks like no outside workouts for a few days.

Baseball:
Threw for 1.5 hours
Ate dinner
Threw for 1.5 hours

Warm-ups, pitches, long toss, and outfield work. It took me a long time to get warmed up, but I still had velocity on my throws at the end of the 3 hours. I guess at this point in the season, I'm just glad that I have the juice to keep going.

I hope to work on hitting mechanics tomorrow.

GTG: 10 x 5 Pull-ups (8 sets of dead hang)

WOD:
2 x 10 inverted sit-ups with 8# ball (alternating sides in circle pattern)
10 x Dumbbell swings (30 sec - 1 min, 1-2 minutes rest)

Climbing:
First day back lead climbing in a month. Did 4 easy climbs (5.7, 8+, 8, 9) over 1.5 hours. Very casual.

Correct kipping pull-up form

I checked with Tom B. and less a minor form tweak, everything looks to be in order. With a straight body, I arch forward (belly out) and then explode backwards while throwing my arms downward for the pull-up movement. At the top, I push out hard, falling back into the arch-forward position and setting myself up for the next pull-up.

The whole thing reminds me of a marionette puppet. When done correctly, you exert relatively little energy to a dead hang pull-up, but you reap the benefits of a well-rounded compound movement. On the CrossFit website, you'll see a lot of people bending their legs, but I like to keep mine totally straight like on high bar, keeping form, with toes pointed. Just like the old days.

Got ruined today at CrossFit DC

WOD: On a basketball court

This was my first CF after a week of being sick, which resulted in a fairly precipitous fall in performance.

3 Shuttle run (1/2 court, back, full court, back)

20 dumbbell C&J each side

20 burpees

50 sit-ups

1 Overhead walking lunge (20#) - 2 lengths of court

2 Shuttle run

20 dumbbell C&J each side

20 burpees

50 sit-ups

1 overhead dumbbell walking lunges (20#)

1 Shuttle run

20 C&J (both at same time)

50 sit-ups

20 thrusters

1 overhead dumbbell walking lunges (20#)

20 dumbbell burpees (20#)

Time: 52 minutes, dead last (best time in group: 31 min)

Baseball:

3 hours of baseball after at Laurel Hill field. Shagged fly balls, ground balls, pitched off the mound, and took live BP. Hit a few long shots to deep center field. You feel like a total rockstar when you do that.

Unscheduled Rest Day -- friggin' headaches
2 climbs only
2 x 25 push-ups

For my headache woes, Jen suggests breathing ladders. I'll try this and report back.

Exertional Headaches

About two weeks ago, I scored a personal best 4:47 on Fran (25# dumbbells). Afterwards I sat there speechless for about 20 minutes. I had a throbbing headache and it hurt to do anything but sit motionlessly. At the time, I thought it was just a depletion of salt and electrolytes. I drank some water and ate Shot Bloks. But, I had a dull headache for two days afterwards.

The headaches went away until I started doing full weight thrusters a few days later. I thought I had popped some blood vessels in my head or something, and it had me a little scared.

I can't be sure, but it seems to be an exertional headache--one created from simultaneously trying to breath hard while unintentionally holding my breath. This phenomenon also happens when you sneeze or cough really hard. The effects are usually a sharp pain in the head followed by a dull pain in the occipital area that can last from a few minutes up to 48-hours.

There's nothing I can do about it for the moment. I'll just take it easy and not lift heavy things. I'm just getting over a cold anyway. Once I start back up, I'll try exaggerating my breathing to get out of the habit of holding my breath.

These headaches are brutal.

GTG: 6 x 5 Pull-ups

2 hours of easy top roping: 5.7, 8, 9 , 10

Max Pull-ups: 30 (PR)
This does not seem right. The kipping motion seems like cheating. I need to check this with one of the CFDC instructors.

Rest:
I'm only just now feeling better. I've been pretty sick since Friday. Climbing tomorrow, though I'd rather go to CrossFit DC. In any case, tomorrow's going to hurt after this much time off.

Baseball: Cut out of work at 3:30 to meet the fellas for baseball practice.

* Tossed
* Took infield
* Threw batting practice

GTG: 6 x 5 kipping pull-ups

4 x 5 dumbbell cleans (15#, 30, 40, 40)
3 x 10 push-ups w/ med ball
3 x 10 sit-ups swinging side to side (8#)

2 hours of easy top roping: 5.7, 8, 9, 10

Baseball Practice: It was 40-45 degrees at dusk but it was still amazing to throw outside, even in the waning sunlight. After six weeks of indoor throwing, what a nice change of pace to air it out for 100-150 feet. A steady diet of rotator cuff exercises, ice, and regular throwing have kept my arm in good shape. Both my velocity and accuracy have improved.

* 20 minutes of throwing and pitching (fastball, sinkerball)
* Long toss whenever the ball got away
* Infield/Groundball practice
* 6 x 50M Sprints (75% speed)

These were my first sprints since the end of baseball season. I've got some hard training to do if I want to improve my on-base percentage this year.

GTG:
10 x 5 kipping pull-ups

Dumbbell swings:
1 x 20 (15#)
5 x 10 (25#)

Rotator Cuff Exercise:
2 x 10 (35#, 25)
1 x 21 (15)
1 x 15 (15)
1 x 9 (35)

5 x5 L's (for form, no hold)

Bench Press:
5 x 110#
3 x 160
3 x 160
3 x 180
3 x 200
3 x 200
1 x 220
1 x 250 (PR)

Climbing: easy top roping on 5.7, 8, 9, 10

Warm-up: 20 squats, 5 dive bombers, 20 squats

WOD:

Round 1: Barbell thrusters (35#)
50 reps for time (20, 15, 8, 5, 2)
1st place - 2:35
(A few did more weight)

Round 2:
75 Push-ups
100 Sit-ups
150 Squats
(broke up into 5 rounds of 15, 20, 30)
Failed to make the 13 minute cut-off by a full 1 minute.

Round 3: 100 Jumping Pull-ups
3rd place time

Round 4: 1-arm Dumbbell Snatch
(5 minutes, switching hands allowed)
Count: 61

Cool-down: hip flexor and calf stretches.

Extra WOD: Got some instruction from Tom and Russ who are helping me fix my atrocious squat clean form. Barbell thrusters are fun.

(4 rounds, 85#)
1 x Squat clean
5 x Thrusters

- - -
Threw of the mound today and my pitches are picking up better location and velocity. Sinker still doesn't sink all that much, but the curve ball had a really late break. It was cool to watch. I'm still hanging a few that will get crushed a long way.

Baseball:

- 10 minute warm-up tosses
- 20 minutes pitching off the mound

6 x 12 medium cage
4 x 12 fast cage

GTG: 100 Push-ups

Warm-up: 10 Push-ups, 15 Squats, 40 Windmills (3# each arm)

WOD: Dumbbell Fran
(21, 15, 9)
Pull-ups
Thrusters (25#)
Time: 4:47 (PR)

Dip ladder: 1...12...1
Pull-up Madness: 14
Good Mornings: 3 x 10 (15#), 1 x 10 (25#)

I had to check the clock several times because I couldn't believe my Fran score. The key continues to be the kipping pull-up. In the first pull-up set, I did all 21 in one set. It didn't occur to me until later that I could have easily hit my goal of 30 in the first set. In any case, I blew through Fran motivated by my friend Matt who posted an enviable 5:30 score earlier this week. Doing Fran today was out of rotation because it's "Mary night," but I had to do it. I had to know.

I was unable to speak for almost 20 minutes afterwards, and it was almost 45 minutes before my head and heart both felt like they weren't going to collapse within my body.

I hit some sort of CF groove in the last 3 weeks. My body is cooperating in ways that it hasn't been since I was a high school gymnast. I know this is going to elicit the "no, duh" response, but CrossFit really works. I'm becoming a better athlete and it manifests itself daily in both my climbing and baseball.

I have always had power, balance, and flexibility, but new friends stamina and endurance are welcomed additions to the mix.

GTG: 100 Push-ups (am), 100 Push-ups (pm)

For Form: broomstick
10 x Clean & Jerk
5 x 10 Overhead Squat

Baseball:
4 x 12 (Med, Slow cages)
Throw for 15 minutes
Pitched BP (35 balls)
Hit BP (35 balls)

CrossFit DC was so fun I went back

Warm-up:
10 squats, 5 dive bombers, 10 squats

WOD: Dumbbell Clean and Jerk (20#)
(10 Rounds for form, 1 minute each)
Rounds 1-10: 5-5-7-7-7-7-6-7-9-10 (70 total)

Tabata: 4 rounds each, 20 secs on - 10 off
* Push-ups
* Squats
* Sit-ups
* Burpees/Mountain climbers

Cool-down:
Various yoga stretches (5 minutes)

Rest, ice, and three episodes of The Wire. More ice for the throwing arm.

First Visit to CrossFit DC

I finally made the trek down to CrossFit DC to meet Tom Brose and the crew. It's definitely more fun to have others around who encourage, teach, and critique. My first foray into Olympic lifting took me no further than a five foot PVC bar, where I'm likely to stay for a while. I'm excited though. It's the logical next step in my training.

It's sort of a mixed bag that I enjoyed myself so much. Now I have to figure out what I'm going to give up to get in more CF WODs. My choices are baseball and climbing. I've already shelved gymnastics and kick boxing for the year.

Warm-ups: with PVC pipe (15-20 each round)
4 Rounds Squat
2 Rounds Dead lift
2 Rounds Push press

WOD: 4 Rounds for Time (5 min each)

5 Dumbbell dead lifts (15#)
5 Burpees
5 Dumbbell thrusters (15#)
5 Sit-ups

Round 1: 5.75
Round 2: 4
Round 3: 4
Round 4: 4
Total: 17.75

3 Rounds (30 sec)
L-sit holds

Cool Down:
Hip flexor stretch
Shoulder stretch against the wall

- - - -
Baseball

6 x 12 rounds cages (slow, med, fast)
Short toss & pitch (fastball, sinker, curve, knuckle)

GTG: Active Rest
150 Push-ups, Squats, Sit-ups

Total Weekly Body Weight Movements
* Push-ups: 599
* Pull-ups: 120
* Chin-ups: 0
* Squats: 150
* Sit-ups: 150
* Dips: 30
* Handstand Push-up: 0
* Lead Climbs: 0
Total: 1050
YTD: 8468 (about 1600 off the 100K pace)

(1050, 1600, 1127, 2505, 2186)

Active Rest:
100 Push-ups before work (50, 30, 20)

GTG: 100 Push-ups before work

WOD: Pull-up Madness
1...2...3...15 (Pull-up ladder with remainder of 60 seconds to rest until the next sequence of PUs can't be completed in 1 minute)

Score: 15 (PR)

Lot of Shoulder Pain Going Around

If there's one injury I hear about over and over from Crossfitters, it's shoulder pain--especially the rotator cuff. There's got to be a conditioning program that we all don't know about. The sports that I enjoy doing--baseball, climbing, and gymnastics--all require strong rotator cuffs. The CF movements I love the most are all rotator cuff dependent. I love doing push-up, dip, and pull-up ladders, among other body weight exercises but I often have to back off.

When I get that warm, dull burn in the shoulder I know it's time for the only treatment I know:

• Twenty minutes sessions of ice
• Ibuprofen (accompanied by days off)
• Conditioning:
• Elastic band excercises
• Should flies (light weight)
• Windmills
• Stretching (easy)

Crossfit can be very strenuous, obviously. And as we become better athletes, we train harder putting more stress on our bodies, especially in muscle groups like the shoulder that get overused relative to others.

I would love to see crossfit.com post conditioning recommendations beyond the standard "take a day off" recommendations. I'm just saying is all.

No Gym Tonight

It was ugly out there tonight.

GTG: 200 Push-ups

WOD
2 Hrs Climbing
Top roping 5.7-5.10

10 x 3 Ring dips
60 Ring push-ups
(Tried them on Elite rings. These are hard!)

5 attempts at muscle up. All unsuccessful.

GTG: 100 Push-ups (50, 30, 10, 10)

Make-up Day: 74 Push-ups, 80 Squats, 50 Sit-ups

Weekly Totals:

• Push-ups: 604
• Pull-ups: 195
• Chin-ups: 0
• Squats: 500
• Sit-ups: 200
• Dips: 100
• Handstand Push-up: 0
• Lead Climbs <>

Body Weight Movements = 1600

Hypertrophy vs. Innervation

I'm a big fan of Jonathan Gilson who wrote an interesting entry about hypertrophy vs innervation. For those who don't know (and I didn't), hypertrophy is strength from increased muscle mass, while innervation uses existing muscles to move more weight.

The latter seems to be the key to my goals. I'm cursed with my grandfather's short in stature, sink-like-a-stone frame in which minimal lifting causes me to bulk up. I'm 5'4" and 180 lbs. I suppose that would be great if I were a bodybuilder, but I'm a climber. Increasing climbing difficulty hinges on my ability to engage every ounce of power I can muster from my body while staying as light as possible.

There is a video of Pyrros Dimas power cleaning 400 lb @ 180. That's what I weigh. I can't do power cleans, but it seems like if I did a third of that weight it would simply crush my spine.

Active Rest
100 Push-ups before work

I was running late so I did the last forty in one set. I was surprised that it wasn't that difficult. It's been years since I did that many consecutive push-ups. Grease the groove is definitely working, though it'll be some time before I reach my goal of 100 in a single set.

I'm totally wrecked from yesterday's baseball WOD. My lower back is really tender, and I think the back extensions and wood choppers from Tuesday started me on this course.

Hopefully, a day or two of active rest should do the trick.

Baseball WOD
6 x 12 Slow cage
6 x 12 Fast cage
20 balls hit live BP
40 balls live BP (pitched)
20 minutes of toss

GTG: 150 Push-ups, Squats

Fran: 10:45 (easy pace)
Dip ladder: 1... 10... 1
Seated Rows 4 x 10 (80#, 60, 60, 60)
Back Extensions 4 x 5 (6#); 1 x 10 no weight
Isolation crunch 150 (should have done sit-ups)
Wood Choppers: (Low) 3 x 10 (45#); (High) -- 3 x 10 (45#, 60, 80)

Bench Press
7 x 80#
5 x 140
4 x 180
4 x 180
4 x 200
1 x 220
1 x 240 (fail, old PR)
6 x 160

Pull-up Madness: New WOD idea from Matt
Do a pull-up ladder resting for the remainder of the minute. Example: 1 pull-up, rest for the rest of the minute. 2 pull-ups, rest for the remainder. The WOD is over when you can no longer finish the set number within one minute.

Weekly Body Weight Totals

• Push-ups: 400
• Pull-ups: 85
• Chin-ups: 0
• Squats: 250
• Sit-ups: 250
• Dips: 140
• Handstand Push-up: 0
• Lead Climbs > 5.9: 2
  

Total: 1127

Baseball
6 x 12 Medium cage
25 pitches of the mound
60 Balls live BP
40 Pitches live BP (fastball, sinker, curve, knuckleball)

1 hr Climbing
5.8, lead, warm-up
5.9+, lead, Ophelia (3 hangs) - this is getting frustrating

WOD: Cindy
5 Pull-ups
10 Push-ups
15 Squats
Score: 18 +5 (New PR)
+ 1 full set (misread clock)
Old PR: 12

10 x 10, 20, 20, 20 Good mornings
3 x 10 Shoulder flies (30#)
4 x 10 Rotator cuff work (25#)
3 x 10 Wood choppers (70#)

GTG:
100 Push-ups, Squats, Sit-ups
50 Incline Push-ups (handstand push-up pre-requisite)

Rest

Watched two episodes of The Wire and did glorious nothing.

2.5 Hrs Climbing
5.6, lead, warm-up
5.7, lead, warm-up
5.9, lead, hang on every clip
5.9, lead, Ophelia, 4 hangs
5.9, lead, Ophelia, 3 hang bail

WOD: Fran
(21, 15, 9)
Thrusters (25#)
Pull-ups
Time: 9 min
PR: 7:30

4 x 20 Reverse curls (8#)
1 x 20 Door knobs (8#)
Dip Ladder: 3-4-5-6-7-8-9-10-9-3-8-7-5-5-4-3-2-1

Baseball
4 x 12 Slow cage
4 x 12 Medium cage
4 x 12 Fast cage
2 x 12 bunting

Throwing for 20 minutes (3 arm slots, sinker grip)

Slacking... badly

I started a new contract gig yesterday and I can't believe what a difference it makes in energy lost by physically going into an office, versus working from home. Perhaps co-workers and colleagues suck the life force out of me. By 5 pm I'm dragging serious ass.

In any case, I haven't done anything in a couple days. My shoulder hurts, my body feels gummed up, and I'm tired. Gotta get moving again.

Guilt drives me to do a quick GTG: 100 Push-ups, Squats, Sit-ups

Baseball
12 x 12 fast cage (144 balls)
Toss 15 minutes

1.5 hrs Climbing
(all top rope)
5.8, 5.8, 5.9, 5.11-, 5.9

WOD
(total rounds in 6 min)
5 pull-ups (40)
5 dips (40)
Score: 8

GTG: 150 Push-ups, Squats, Sit-ups

REST, beautiful rest!
Another good week of training in CrossFit. My climbing has suffered a bit, probably because of muscle fatigue, but it's been good to keep moving.

Baseball practices have been going steady. No real pain in my shoulder, but I'll have to keep up with rotator cuff exercises and ice.

Total Body Weight Movements: 2186
Last week: 2505

I have set a lofty, but attainable, goal of 100,000 body weight movements in one year.

* Push-ups: 700
* Pull-ups: 73
* Chin-ups: 45
* Squats: 600
* Sit-ups: 600
* Dips: 150
* Handstand Push-ups: 12
* Climbs < 5.9: 6

Plain Old Rest:
I couldn't get motivated to do Mary yesterday so I made up a different workout. It took me two hours to do, but I was able to stay focused to complete it.

GTG:
150 Push-ups, Squats, Sit-ups
I totally didn't do these.

GTG:
150 Push-ups, Squats, Sit-ups

2.5 Hrs Climbing
5.8, lead, warm-up
5.6/7, lead, warm-up
5.9, lead, Ophelia (3, 2 hangs)

WOD: Alternative to Mary
Pull-up Ladder (5,6,3,4,5,6,7,8,7,6,5,4,3,2,1,1) - 73
Dip Ladder (1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1) - 100
Swinging Shoulder Flies 5 x 10 (10#,10,20,20,10)
Dumbbell Decline Bench 5 x 10 (20#)
Good Mornings 4 x 10 (10#,15,15,15)
Leg raise (crunch) 3 x 10
Leg raise (L up) 3 x 10

GTG
150 Push-ups, Squats, Sit-ups

Baseball
3 x 12 slow cage
1 x 12 medium cage
1 x 12 fast case
1 x 20 live pitching
Toss for 20 minutes
20 Pitches off the mound

GTG:
150 Push-ups, Squats, Sit-ups (6 x 25)
12 Handstand Push-ups

2 Hrs Climbing
5.9, TR, warm-up
5.9, TR, 1 hang
5.9, lead, Kiseido, 7 hangs
5.9, lead, Ophelia, 4 hangs

WOD: Fran
(21, 15, 9)
Dumbbell Thrusters
Chin-ups*
Time: 7:30 new PR
Time to beat: 13:25
*Rotating in exercise

Optional
4 x 20 Reverse wrist curls (8#)
4 x 10 Seated rows (90#, 110, 110, 110)
50 Dips (5 x 5, 10, 10, 5)
100 Push-ups for time: (4:30)

Caveat-Free Training Philosophy

It seems that when I search for material on certain fitness subjects--especially those related to CrossFit--time and time again, the same people are publishing articles. And one of those is Jonathan Gilson of Again Faster. He thinks about fitness--a lot. He offers these five truths about training without caveats.

Active Rest:
150 Push-ups, Squats, Sit-ups

I'm very sluggish today and it may be that I'm over-training--for my fitness level, anyway. I did not do Cindy yesterday as I was supposed to. The soreness I feel is not as severe as after a hard workout. It's deeper and more subtle; like I'm tired in my bones. I wonder if I should ease off or Superman through. My workouts don't seem very hard in comparison to other CF regimens out there.

Baseball Practice
10 rounds in the auto pitch cages (120 balls)
3 rounds in the manual cage (50 balls)
(curve balls: 12-6, outside corner curve, inside corner curve)
10 minutes of catch
20 pitches of the mound

1.5 Hrs Climbing
5.6/5.9, lead warm-ups
5.9, lead, 1 hang (The Brain)
5.8, lead, 1 hang (2 the Floor)

WOD
10 handstand holds

Weekly Totals:
* Push-ups: 1000
* Pull-ups: 105
* Chin-ups: 0
* Squats: 700
* Sit-ups: 700
* Dips: 0
* Climbs over 5.9: 10.5

Total Body Weight Movements: 2515.5

1 Year Anniversary from Smoking Cessation

Today marks the one year milestone from when I gave up cigarettes. Last January 20, my wife and I went to the famous Mad Russian* in Brookline, MA. Twenty anxious smokers sat in a room facing each other while Yefim Shubentsov talked about how "serious" he was: "I don't joke about life," he said in a thick Russian accent. After about two hours of anecdotes and explanations about bio-energy manipulation, he took us individually, waved his hand over us while making a short buzzing sound, then said, "that's it, my friend." I walked through the door skeptically towards the cashier. Bam! 65 clams a person, like an assembly line.

I'd tell you it was all bullshit, but I can't. I don't know how, but it worked. Though he didn't name-drop during the session, you can find copied articles in the lobby from prominent magazines about celebrities who have flown in to see him. There have been like 12 bazillion people who have come through those doors.

There is a guarantee of sorts as well. He allows you to come back as many times as you need without paying anything additional.

I still think about smoking -- and it hits me at weird inopportune times -- but it's definitely manageable. And I certainly have no regrets. When you get a nic-fit, the Mad Russian instructs us to repeat the words "I am smoking." After having done this countless times, I realized that this serves two purposes. One addresses the nic-fit causing us to be mindful that its happening and to monitor our behavior accordingly. The next is to be compassionate towards our cravings, giving it a chance to pass. It always does.

My next date milestone is fifteen months -- the longest I've been off cigarettes since I was eighteen. There's a risk I could go back to smoking at anytime, but the longer I stay off the butts, the less likely I'd go back to them. By the way, "I am smoking, I am smoking, I am smoking..."

* Though he is most famous for working with smokers, he offers his services for any sort of addictions, cravings, and phobias from nail biting, sex, drugs, alcohol, and food to name a few.

Active Rest: GTG
120 Push-ups, Squats, Sit-ups

I'm going to make Fridays Make Up Day in which I do the remaining exercises needed to get to the next 100 mark.

90 Push-ups (6 x 15) - 1000 for the week
10 Squats - 700
90 Sit-ups - 700

Increase Your Crossfit Impulse

Jonathan Gilson writes an insightful article about impulse generation. In essence, impulse equals force applied multiplied by the duration of the force applied. An imbalance of either results in inefficient, or worse, ineffective impulse generation.

I constantly observe Crossfit athletes trying to [go] too fast. They attempt to speed up their sprinting by increasing stride frequency, speed up their rowing by increasing stroke rate, and clean more weight by pulling on the bar “faster”.

It doesn’t work.

>> more

In my own training, I try to keep the best form possible because it goes through the full range of intended motion and re-enforces Gilson's Sir Isaac Newton's concept of maximum duration of force applied. One should not chase personal record numbers at the expense of quality workouts. Crossfit's goal is to train athletes to become stronger and more fit in their respective sports. The scores serve as an arbitrary measure of progress. However, real progress is measured in drives into the end zone, or climbing projects red pointed, or distance of the javelin thrown, or length of dead body trail in a ninja fight.

Ice Climbing at Cathedral Ledge, NH

I guess there is ice in New England this year. After a short (and late) season start last year, many were hopeful for a better winter. Sports like ice climbing and skiing make the winter more bearable in the Northeast. But if you're addicted to winter sports, and the weather is unseasonably mild, winters are a total drag.

2.5 hrs Climbing
5.6, lead, warm-up
5.9, lead, Kiseido (3 hang)
5.9+, lead, Ophelia (3 bolt, bail)
5.9, lead, 24 Returns (1 hang)

Tired today and not properly warmed up. Time to rest some.

WOD: Mary
(most sets in 20 minutes)
5 Dumbbell Thrusters
5 Pistols (each leg, assisted)
15 Pull-ups
Score: 6 + 1 (PR)
Previous Score: 4 + 15

GTG:
130 Push-ups, Squats, Sit-ups

Weight: 171
I'll refrain from jubilant celebration for a couple weeks. Remember--171 is a return to pre-holiday weight. When I hit 165, I am become death. At 155, a destroyer of worlds.

... What?

WOD
Baseball at Strike Zone tonight. There was noticeable improvement on endurance. I was able to apply explosive power to the bat for longer stretches and felt only normal stiffness or soreness afterwards. In the past, I felt a numbness around my tailbone that would run down my hamstring. It felt like something related to sciatica.

Baseball
Threw 50 fastballs at 25'
180 balls in the slow cage

GTG
120 Push-ups, Squats, Sit-ups (6 x 20)
180 Push-ups (18 x 10)

Crossfit Works, Yo!

After just a few weeks of Crossfitting, there has been noticeable improvements in my general fitness. Last week I did my first stab at Fran scoring 23:45. I improved my score to 13:25 last night. Form and endurance have been the keys to effective workouts. When I hit 11:30, I plan to add 10 lbs to each dumbbell until I reach 90 lbs. After that, the goal will be sub-10 minute Frans.

Crossfit definitely translates directly to improved climbing. After hovering around the 5.9-5.10 lead area, I feel like I'm finally going to break through. Granted, my limits are due in some part to my psychological state, but Crossfit has given my the extra power to confidently do the exposed moves which eluded me in the past.

Last night I did a six-hang overhanging climb. Now that may seem like I suffered terribly through it, but I'm very pleased that I had the endurance to finish, and the sack to check my fear at the door. I think that the key has been core muscle stabilization which helps me to stay rigid yet relaxed on those scary, upside down clips, or when my feet cut. I have the strength to get back on.

(Pictured above: opening moves to Obi Wan Ryobi (5.9), Lower Darth Vader Cliff, Rumney, NH. This New England classic opens in a pumpy cave. Power out of the roof crux to a heroic slab finish.)

2.5 Hrs Climbing
5.6/5.9, lead, warm-ups
5.9, lead, RP (The Brain)
5.9+, lead, hang-dog (6, Ophelia), finished
5.9, lead, hang-dog (4, Kiseido), finished

WOD: Fran
(21, 15, 9)
Dumbbell thrusters (25#)
Pull-ups
Time: 13:25
Personal record, beating my previous record by 10-15 minutes

4 x 20 Reverse wrist curls
7 x 5 Back extensions
3 x 10 Sitting rows (90#, 130, 130)

GTG:
120 Push-ups, Squats, Sit-ups (6 x 20)

Frankenstein is In?

Hoping against hope, Matt and Dennis drove up to Frankenstein Cliff see if any ice was in. Though the ice wasn't quit fat, they were rewarded for their faith and for their effort.

Ice climbing has supplanted rock climbing as my favorite sport. It killed me last winter knowing that it would be my one and only ice season. Though I'm encouraged by all the "ice talk" at my local Maryland gym, there's no substitute for climbing with your friends--for whom you enjoy as company and trust implicitly with your life.

Active Rest:
120 Push-ups, Squats, Sit-ups (increased reps by 2)
100 Sit-ups

I Googled "love handle exercises" and what I gleaned from the results was either 80's-style calisthenics or what essentially amounted to "shut-up and train harder." Fair enough.

My favorite piece of advice is to work on increasing the size of your upper body. I laughed out loud at first, but it made sense. Lean muscle mass and body fat are inversely related.

3 hrs Climbing
5.6, lead, warm-up
5.9, lead, warm-up (Global Warming)
5.9, lead, 3 hangs (The Brain)
5.9, lead, 2 hangs
5.9, lead, 1 hang

The last three were all the same climb that I attempted three times. It's an overhanging but exposed jug haul that I've been using as a confidence builder. If it were a bit more sustained, it would mirror Masterpiece (5.10a, Bonsai, Rumney, NH) quite nicely. That climb has been my nemesis since I took a 20 foot spinning whipper from it three years ago. I've only recently gotten my lead head back. I plan to destroy Masterpiece this year. It's a climb well within my ability, but has alluded me for some time.

WOD: Cindy
(as many rounds as possible in 20 minutes)

5 Pull-ups
10 Push-ups
15 Squats
Score: 12

I did an extra set after time for good measure. Surprisingly, it was the squats that killed me and not the pull-ups. My legs are still killing me from last week's workouts.

Active Rest

50 Knuckleballs (30') - Concentrating on knuckle effect over velocity

Active Rest

Daily:
100 Push-ups, Squats, Sit-ups (GTG)
1.5 Mile walk from Georgetown to Chinatown.

Burly Russians
A man named Vasiliy from Crossfit Atlanta demonstrates a pommel horse exercise on the parallettes. In the 80's and 90's, "burly Russian pommel horesman" was an exceedingly redundant phrase. Just ask anyone who worshipped Dmitry Bilozerchev or Valeri Liukin growing up.

Crossfit Gear Wishlist

Medicine Ball (12#)
Wall Ball (20#)
Kettlebell (1 pood)
Parallettes
Rings & Webbing

2.5 Hrs Climbing
2 x 5.6, warm-up lead
5.9, lead, flash
5.9, lead, 3rd bolt (bailed)
5.11, TR, 2 hangs (smoked the chimney moves though)
5.8, lead, RP
5.8, TR, cool down

WOD: Mary (modified)
(20 min time limit)
5 Dumbbell thrusters (40#, 25 after that)
5 Pistols (each leg)
15 Pull-ups
Score: 4 + 15
Finished last 15 pull-ups after time called. I'll wait to do handstand push-ups until after I've made parallettes.

Daily:
100 Push-ups, Squats, Sit-ups
100 Push-ups, (30, 20, 20, 20, 10)

After only 3 days of doing this, it already feels routine. It could be that I'm really motivated, or that my form is getting better, or that it's actually fun to work out. Amazing. The Grease the Groove method is a non-strenuous way to get more work in without getting crushed.

Daily:
100 Push-ups, Sit-ups, Squats
2 x 5 pistols, assisted

2.5 hrs Climbing

2 x 5.6, lead warm-up
5.9, lead,1 hang
5.8, lead, RP
5.11, TR, 2 hangs
5.10a, TR, 2 hangs at the top


WOD: Fran
(21, 15, 9)
Dumbbell Thrusters (25#)
Pull-ups
Time: 23:45

3 x 20 reverse wrist curls
3 x 10, 5, 5 tricep pull-downs (70#, 100, 100)

Daily:
100 each: Push-ups, sit-ups, squats

Applying the Grease the Groove Method

WOD
10 x 10 Push-ups

Specificity + Frequent Practice = Success
Pavel Tsatsouline's Grease the Groove article outlines something that's so simple you'll kick yourself. When a user asked how he could increase his max number of chin-ups, other forum users piped in by suggesting a variety of exercises. Pavel thought: why not just to more chin-ups?

Loosely defined, Grease the Groove means to do as much as you can while staying as fresh as you can. Above, I decided to start with a modest but steady base of 100 push-ups daily. I'll steadily move that number up, in both reps and total number, over the coming weeks until I reach a number that becomes time prohibitive.

I had success with this method many years ago in junior high school, though at the time, I had no idea I was following this method. Every day before gym class I would do sets of ten pull-ups, not to exhaustion, but until it was time to start class. Typically I did between five and seven sets. After months of doing this, I did twenty-four pull up during the pull-ups test, surprising me, and coming 4 short of the school record.

Active Rest

Two mile walk through Central Park and up the Museum Mile.

2 hrs Top Rope Laps
5.6 (up, down, up)
5.6 (up, down)
5.8 (up, down)
5.6/7 (up, down)

WOD
5 Chin-ups
20 Air Squats
5 sets

Hollow Rock (30 sec, 15, 10, 15, 15, 30) - pathetic!

25 minutes on the stationary bike (4 miles, 250 calories)

8 x 10 push-ups (feeling guilty for weak workout)

Giving the Zone Diet a Try

I am not a dieter. The closest thing I've tried so far was to limit my caloric intake to approximately 2100 per day, but that was more an exercise in moderation and self-control--something I have always lacked. I made nothing more than a general effort to "eat better." That includes an increase in fruits and vegetables consumption, more frequent meals in reasonable portions, and moderation when it comes to my nemesis, desserts. All this was achieved with varying degrees of success. Whatever, I'm on to the next phase.

I'm going to give the Zone Diet an honest effort. The basic premise prescribed by Crossfit requires a three-pronged approach:

1. Proper proportions of the three macronutrients (Carbohydrates, Protein, Fat)
2. Proper meal times (frequent meals, meal time spacing)
3. Portion control (hand to eye method or plate method)

I'm also going to pick up a copy of the Crossfit endorsed Mastering the Zone for short money at Amazon. Take a look in the used section.

Other Resources:
http://www.zonebasics.com/gettingstarted_1.htm
http://www.zonedietinformation.com/

Calories: 2041
Weight: 177 (WTF? Is the scale wrong, or am I getting fatter?)

1.5 hrs Top Roping
5.7 warm-up
5.9 O Jogo Bonito
5.7 Trouble
5.11 (2 hangs)

WOD
4 Reps of the following:

200M Walk
200M Jog
Rows (50 lbs, 50, 70, 80)
Push-ups (15 reps, 15, 15, 20)
Sit-ups (10 reps, 10, 20, 30)

4 x 20 Reverse Wrist Curls (8 lbs)

Starbucks Transitioning Away from Trans Fats

NPR reports that Starbucks is following the trend to remove trans fats from its bakery line.

I didn't realize that Crisco is essentially trans fatty acids in brick form. That explains why homemade cookies taste so good. Also, Starbucks cookies are just about the best tasting cookies available. There's no better pick-me-up than a coffee paired with one of these "single serving" cookies.

Calories: 2140

WOD

1.5 hrs bouldering (V0-V3)

5 x (200M walk, 200M jog)
5 x 25# dumb bell thrusters
~30 min.

10 x 25, 45 wood chop
12 x 45 wood chop
3 x 8 V-ups (8# med ball)
4 x 8 back extensions
10 x 25, 35, 45 side raises
10 x leg circles (2 in, 1 out)
20 min stretch