Day 90: 9 months of Crossfit; what has it done for me?

Not quite there yet, the 'After Crossfit'.   I'm a work in progress..  Eventually I'll get there!

Wednesday; October 30th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds:

-  30 Double Unders  or
     100 Skips
-  5 Easy Pull-Ups
-  10 Push Press with Bar
-  12 meter Inch Worm
-  12 meter Samson Stretch
-  24 meter Jog
-  10 Push Ups


SKILL:

-  3 RM  PULL UP

   or

-  1 RM FRONT SQUAT

    or

-  1 RM DEADLIFT


WOD:

For Time

 50 DOUBLE UNDERS (150 SINGLES)
 10 - 8 - 6 - 4 - 2    Box Jumps (Men 30" / Women 24")
   2 - 4 - 6 - 8 - 10  Shoulder to Overhead (Men 135 lbs / Women 95 lbs)
 50 DOUBLE UNDERS (150 SINGLES)

WOD Results @ 8PM; Name, Weight, Time

MOBILITY  (Post WOD)

i)    SMASH CALFS

ii)   CALF STRETCH

iii)  EAGLE POSE 

Today Coaches:  Jodaye and Kylie... Edward helped out during the Skill portion


My Thoughts:

Warm-Up; first time back to skipping since.... a long time ago; felt good.  It was quite the warm up; sweating at the end of the 3 rounds.

SKILL;  3 RM PULL UP if you were here Monday, and Tuesday.  1 RM Front Squat if you weren't here on Monday.   And if you were here Monday; then it's 1 RM  Dead lift.   I have pretty much given up on the 1 RM DEAD LIFT two weeks ago; just with my timing and order of the PowerLifting schedule.
It was great to go for it.   And yes, I did PR on my 1 RM DEAD LIFT.   I managed 295 lbs!!!   I wanted to go more, but under advisement of Edward.  It's best to save that for another day.  People get hurt when you focus too much on PR.   Mind you, I was already 30 lbs above my last PR.   Fair enough.   It's just so close to my third milestone.   Next time!

WOD; a very interesting WOD.  Surprisingly one can complete this in a fairly quick pace.   I probably should had gone with a heavier weight.   I'm bad in my judgement after doing something heavy on the SKILL.  Modified the Box Jumps to Step UP and drop the height of the Box to 24".




Misc:  9 Months of Crossfit; what has it done for me?

The 'Box'; where good things happens!

My progress:

Well, I can't believe it's been 9 months.   I've done 90 days (sessions) of Crossfit.  For those who have been following my progress on this blog; you will have notice that I have included entries for when I've injured myself as well as my regular training sessions.  I think it's important to share both the good and the bad.


So what did I learn from 9 months of Crossfit.

Growth:  I'm human, thus I can get injured.  But also, I can learn from my mistakes, improve myself and grow.  I love the people, the community and my Coaches.  Everyone is very supportive in encouraging you to achieve your best!  Everyone's goals are different, thus when you're in this environment; you can't help but to challenge yourself.

Paleo:  I've also learned more about my eating habits and made positive changes to eat better.  I've also adopted the Paleo Lifestyle (to my best of my abilities; it's a fine-tuning exercise on what to eat).  Still challenging in may ways as I've been getting a lot of negative feedback from people who generally do not understand this lifestyle.  This usually stems from people who don't do enough research about the topic (2 minutes research on Google does not make you an expert!!).  One of the good thing about this, is that I'm cooking more and trying out new recipes.

My Body:  I've also know more about my muscles, tendons, limits, and as well as preventative maintenance care for my body.  Researching has become a must when you encounter problems and you want to find a resolution without always running to a medical specialist.  That can get expensive with time.   Recently, I've bought a book that was suggested by many include my Physical Therapist.

Yoga:  I've started doing Yoga a few months prior to Crossfit  (yes, someone dragged and pulled me to my first Yoga class.  I'll give her credit as she is my friend and workout partner:  Leanne).  After my first class, I was hooked as I found that it was relaxing and helped slowly increasing my flexibility and ROM (Range of Motion).  I've tried different types of yoga (Yin Yoga, Hatha, Warm, Hot, Flow, Restorative) at different locations, including those at Rock Jungle.

The Yoga Studio at Rock Jungle

What changes have you notice since starting Crossfit?
- Healthier (confirmed with recent tests from the doctor)
- Physically Stronger (the numbers proves it)
- More active (trying different activities, like running, different type of yoga, racketball)
- Less stress (it's a good way to vent out frustration from work or other thorns in your life)
- Eating better
- Lost weight (10 lbs)
- Lost inches (Ranging between 1 to 1.5 inches on my chest, arms, hips and thighs.  The largest
   change was my waist of 5.5 inches lost)


What are my PR (Personal Record)?
- Front Squat: 190 lbs
- Strict Press:  127 lbs
- Back Squat:  205 lbs
- Dead Lift   :  295 lbs


What are your Benchmark WODs (see diagram below for a detail explanation of the WODs):

- JACKIE:
     05/13     14:35      45 lbs (bar)  / Purple Band (140 lb assist)
     09/16     12:16      45 lbs (bar)  / 100 lb assist

- BARBARA:
     03/25     2 rounds + 12 Pull Ups    140 lb assist    20 Minute Time Cap
     10/28     2 rounds + 14 Pull Ups    100 lb assist    20 Minute Time Cap

- CINDY:
     03/18      9 sets + 10 Push Ups   140 lb assist
     06/13     12 sets + 5 Pull-Ups     130 lb assist

- ELIZABETH:
     10/21     65 lb  Clean   90 lb Assist (DIPS)     13:21

- NICOLE
     05/16     6 sets of rows;   57 max rep Pull-Ups
    
- HELEN:
     07/18     44 lbs Kettlebell    130 lb Assist     16:41

- NANCY
    04/29      Alum Bar   16:21
    08/18      45 lb Bar    19:21

- GRACE
    10/16      85 lb   22 Clean & Jerks     5:00 time cap

- NASTY GIRLS
    03/18      11:38   Purple Band (140 lb Assist)    45 lb bar
    07/22        8:46                         130 lb Assist     65 lb

The Girls of Crossfit:  Source: http://www.eastdallascrossfit.com/meet-the-girls-crossfit-infographic/

What are my plans for the future?
- Crossfit Open
- Run another 5K
- Spartan Race or some obstacle course challenge

I'll continue with my Crossfit, following my current training schedule (3 times a week).  I may try to compete in the upcoming Crossfit Open in 2014; provided I can remain unbroken in my training schedule for at least 4 months.  If not, I'll push it off until 2015.   The Crossfit Open is open to anyone.  Its just one of the main goals I had set out for myself.  It will serve as a benchmark of what I've done and what I will need to improve on.

Other plans for next year is to do another 5 K run (even if it's a Color-Me-Rad).  Spartan Race; saw all the pictures and heard the chatters from the RJCF team who attended the event this year.   If I'm ready; I'll give that a try.

Who am I?
- 6'2", 45 year old Male (age should not be an issue when it comes to any training, especially with
   Crossfit.  The only time it does is when YOU let it!)
- works in an office desk environment (IT related)
- heavier set guy (shape:  less rounded now around the mid-section since starting Crossfit)
- Enjoying the challenges that Crossfit offer as it was the next step after doing the programs at the
  regular gyms and attending Morning boot camps.
- a 'Work in Progress...'

I've set goals for myself, now more determined to achieve them, and knowing my own limitations on what I can and can't do.   I will never give up as long as I can move.   I love this community for the support that I get, made a lot of new friends and the positive reinforcement from all my coaches.   This is where I belong, my second home away from home!


Thanks for reading..  and remember    ....tackling one WOD at a time!!!