March 13, 2018

No excuses, just busy.  The daily blog returns after a layoff.  Sorry to the daily readers, but there is nothing wrong.  Thanks for your emails.

The CrossFit Open has been going on the last 3 weeks and it always throws me for a loop in training.  I want to do my best which usually requires a little rest and also a retest of each workout.  My schedule has been to watch the announcement on Thursday and then try it around 4 pm on Friday after sleeping in.  I will get more rest on Saturday and Sunday, sleep in on Monday and then try again at 5 pm.  Then Tuesday is usually some sort of skill work, hoping to outsmart Dave Castro and be a little ahead in some movement that I expect on the next workout.  So far, I have not outsmarted anyone.

Wednesday is track work and Thursday is more skill based and movement based stuff.

I actually think that my training goes down hill during the Open, but I do feel rested.

Today

Front Squat 5-4-3-2-1

then

10 Thrusters @ 95

10 Pullups

10 Row Calories

x 3

then 

Core Circle Jerk

We all get in a circle and each of us calls out a core exercise and reps.  We went around once.  9 guys here today

I hope the Open is going well for everyone, if you are in it.  

Turner's birthday/CrossFit Games 11.5/Shoulder Press

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Happy Birthday Turner!

17 years ago today, Cynthia and I became parents.  Turner Rowland was brought into this world at a whopping 9 lbs 1 oz.  He has had a big smile that pretty much remained the same from the time he was a little kid to last year when he got his first car.  I am so proud of him and extremely proud and happy to be his Dad.  Since he is our first, we are learning every day on how to be a good parent.  It is a constant process of improvement.  I hope that Turner has patience with us as we do with him.  I love you Turner!  Happy Birthday!

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Shoulder Press

Work to 1RM

175 for me today which is a new PR!

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CrossFit Games 11.5

20:00 AMRAP:

5 Power Cleans, 145 lbs

10 Toes To Bars

15 Wall Balls,

20 lbs, 10 ft

I got  8 rounds + 5 Cleans + 10 Toes to Bar + 10 wall balls (with a bathroom stop in the middle).  Trevor cleared 10 rounds today which is exceptional!  Great job Trevor!

I did this workout back in 2011 in the CrossFit Games Open as a project for the CrossFit Journal.  I traveled with Jessica Pamanian and we went from Key West to New York competing in the Open workouts.  In 2011, I did 8+5+10+6.  Today was an improvement especially considering the bathroom stop in the middle. 

See the full Journal article here

Or watch the video below

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As with parenting and virtually everything else, fitness is a constant process of improvement.  It is crucially important to document your journey of fitness so that you can clearly see what is working and what is not not working.  If you are seeing constant improvement and feeling stronger and better then you are doing it right.  If you are seeing a decline or not feeling good, then something needs to be adjusted. 

Despite what so many of the "fitness experts" tell you, there is not just one way that works for everyone.  In fact, it is my opinion that there is no one way and that each individual needs to find what works for them, fits into the structure of their life and truly makes them happy.  Finding enjoyment in fitness is one of the most important things that will fuel your success. 

For me, the camaraderie of the group is what fuels the success and consistency.  I like lifting weights and doing SealFit workouts, but honestly, we could be doing thousands of other things and achieving some pretty good results as long as we were doing it together. 

Today, we had a large group which consisted of a couple of old regulars who have not been back in a while.  It was so good to see them both back in the group this morning.  I hope that we will see them regularly again this winter.

I was happy to see that my score on this workout increased and that I felt good doing it.  Additionally, I set a PR at Shoulder Press today.  I feel great, and I am stronger than I have ever been at 46 years of age.

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More CrossFit workouts: