A few faithful readers contacted me regarding my lack of posts since a week ago yesterday. Are you inured? Are you sick? Have you stopped blogging? Are you going back to running? None of the above. I needed a psychological (not a physical, as I remain healthy and uninjured) break from CrossFit. In an email message to Dave (owner of CFD, friend, and all around good guy) I communicated my lack of motivation and inspiration. He suggested a take off a week, and that’s exactly what I did. More about my reasons for feeling uninspired and unmotivated later…
I arrived at the box very early, as I knew I needed to stretch and warm up. I helped judge the Carolina Fitness Challenge yesterday, and I spent most of the day on my feet. Because I didn’t want to. Uhm, that’s the answer I got quite tired of giving yesterday when I was repeatedly asked, Why aren’t you competing? I’ve already jumped ahead in my story.
Back to today. After warming up, I set up the rack for back squats.
I lifted 115, 135, 155, 175, and 195 lb, and recorded the last 3 sets to ensure I was squatting deeply enough and using proper form. Here’s round of 195. I was concerned that I had not squatted below parallel for the last lift, but Jack reviewed and ensured me that I did. Thanks, Jack!
As this was to be my first met-con in a week, I wanted something challenging but that would take less than 20 minutes to complete. I created the following:
6 rounds for time:
3 pushup/wall crawl/handstand pushup
5 thrusters (65 lb)
15 air squats holding 25 lb plate
Farmer’s walk from one end of “old” box to the other and back, holding 52 lb kettle bells
Here is what the pushup/wall crawl/HSPU looks like. I completed the first 2 rounds unbroken, rounds 3 through 5 in reps of 2 and 1, and the last round in singles. I completed all other activities unbroken.
I actually chose thrusters. I know, right? I did keep the weight light, but I did ensure proper form.
Compared to the pushup/wall crawl/HSPU, everything – even thrusters – seemed easy. I completed the workout in 19:14.
I coached the 10am session (with just Kate and Rx Amy) and 11am session (with about 16 in attendance). Since so many attended the 11am session, I had to run 2 sessions of the WOD, a 20-minute AMRAP of 250m row and 25 pushups. The skill was headstands and handstands; thus, I was providing instruction and spotting while also keeping a careful eye on the workout.
Let me remind anyone who’s reading this blog: The purpose of my writings is to not only document my workouts, but to document my thoughts and feelings. You are welcome and encouraged to reply. I do not care, however, if you are offended. I mean it. You’re entitled to your opinions, and I’m entitled to mine.
My main reason for taking a break is that I’ve become somewhat frustrated with CrossFit. I take full responsibility for my frustration.
Anyone who knows me well knows that I’m goal-oriented. If you’ve read a number of blogs, you’ve probably noticed that I’ll state, My goals were… When I was a runner, I always had goals, whether it was a place or time. I was able to measure my successes and failures. Most importantly, I was able to measure my improvement.
I sometimes get a sense that the programming with CrossFit doesn’t allow for this, or, at the very least, goals aren’t clearly communicated. I know, I know – constantly varied. I get it. To discover on Tuesday we are to determine a new one rep maximum for a clean, for example, doesn’t resonate with me if I can’t clearly see that we’ve been spending weeks or even months working towards this goal. If I look through my records I can see that perhaps we have been doing so. Again, I get it. It would be more meaningful to me if I were to know that on a specific date were we going to attempting to accomplish a specific goal, e.g., determine a 1RM. It would be meaningful to me if I knew for certain that for a specific number of weeks and or months we were going to focus on specific skills – and not just lifts! I personally would very much enjoy more time spent on the rings.
I’ll use the rings as an example. I set a goal months ago to complete a forward lever. While I’ve incrementally improved, I’ve yet to accomplish this goal. I can find little time to work toward accomplishing this goal, and I may very well be the only person at CFD who wants to achieve this goal. I know, I know: back levers aren’t included in met-cons. Well maybe they should be. Front levers, skin the cats, vertical holds, etc., too. Muscle ups are. Why? So that those who can complete muscle ups can show off. There, I said it. I’m no less guilty of anyone.
I’m not thinking in a sequential manner, so I’m not writing in a sequential manner.
I have done a shitty job of keeping track of my personal records. I do know that my dead-lift 1RM is 330, my front squat is 200, my press if 145, and my clean & jerk is 165. I couldn’t tell you my 1RM for back squat, OHS, clean, power clean, snatch, power snatch, etc. I certainly can’t recall and/or haven’t recorded in a manner where I can easily access the information for 2RM, 3RM, 5RM, etc. for anything. (I know I back squatted 195 lb 5 times today, but I think I could have gone heavier.)
I can’t recall or easily access my times or scores for any of the benchmark WODs. I think I have 23+ rounds for Cindy. That’s it.
Again, I take full responsibility for keeping shitty records. I don’t even record the date let alone the skill or time in my book that I keep at CrossFit. I merely scribble cryptic notes, take a photo, and use for my blog.
I’m on another tangent… I will continue to communicate my disdain for Rx and the over emphasis on completing a workout as prescribed. One of the things I like most about CrossFit is scalability. If I’m doing thrusters with 95 lb, that 65% of my bodyweight; yet if you weigh 200 lb, that’s just 47% of your bodyweight. Uhm, I take issue with this. I’m also 20+ years older than most of the athletes at the gym. Am I making excuses? Sounds like it, I know. I’ll say it again: form, then consistency, and then and only then intensity. If you weigh 200 lbs and can do 45 thrusters with perfect form, then more power to you. If I can do 45 thrusters with perfect form using 47% of my bodyweight, i.e., 68 lb – then more power to me!
By the way, I am resting enough, both in quantity of rest and quality of days. Again, I’ve remained healthy and injury free.
You can probably tell that I still haven’t thought all of this through. I’ve nonetheless begun to consider changes and options.
Most importantly, I must keep more accurate and easily accessible records. I shall do so, and keep that spreadsheet as a page of this blog.
Should I take a longer break from CrossFit? Should I train for and run another marathon or ultra? Should I create my own programming? Should I set up a gym in my garage? Should I switch to CrossFit Zeal in January? (The location would be closer, and I’d still get to coach. I would, however, desperately miss all of the friends I’ve made at CrossFit Durham.)
One more week of work and then 2 weeks of vacation, so I hope to have made some important decisions by the first of the year.