The ropes at Guerrilla Fitness

All the cool kids are doing it so I figured I’d join in on the fun.

Today’s wod:

Strength
Front squat at 5 – 5 – 3 – 3 – 2 – 2

Metcon:
4 rounds
3 rope climbs, 15′
15 static lunges @ 95#

Result:
Strength: 255/255/275/275/305/305(1)
Metcon: 6:30

I haven’t done any sort of strength based squat in a while. So this felt good. But it’s clear I need to build my strength back up in this area. I think a strong squat is essential in Crossfit as well as life.

I failed my last rep and I could feel my knees buckle in a little. My coach pointed out that little flaw to me. So next time I’ll bring my feet in a little and hopefully that will help me out with my knees.

The lunges in the metcon were a challenge especially after the squats. But I’ve worked hard on my footwork with rope climbs and feel comfortable with the movement now. It used to be I could only climb the rope using all arms. It goes to show you a little perseverance goes a long way.

Since I started CrossFit about a year ago, I’ve resisted talking about it much here. In fact, I’ve resisted talking about a lot of things here that did not at least in some small way have something to do with fatherhood or raising my girls. You may disagree. But I’ve decided I don’t want to limit myself. CrossFit in particular is simply too much a part of my life for me not to share some of that enthusiasm here. So I’ll be doing that from now on along with sharing other, non-parenting, things. Whatever I want.

As a start, I competed in the Hybrid Summer Challenge this past weekend. It was awesome. I was the oldest male competitor and the lightest one in my weight class. I went in with low expectations. Mostly because of my bum shoulder. But I surprised myself. I did much better in the initial, shoulder intensive, event than I thought I would. I’m upset I didn’t go in with a “I can win this thing” attitude. That won’t happen again. I’m really looking forward to the next local competition.

Carrying 480# @ Hybrid Summer Challenge

WOD: 21-18-15-12-9-6-3, strict pullups, hspu

Daddy move: Talked to Thing-One about the mailman.

Money maker: Secured a new domain name.

Ben doing a muscle up

Just an excuse to post a pic of me doing CrossFit. What’s CrossFit you ask? In less than 100 words, CrossFit is:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

– Coach Glassman, CrossFit Founder

Oh, and don’t pay attention to the ashy knees.