18.4 and my sister Dana

March 16, 2017

Thanks for joining me in my Follow Dave Journey, we are in week 32.  This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open.

Alright, I’m home from Vegas and I’m ready to do the last two weeks of the CrossFit Open.  I would say that my results so far have been lackluster considering what my goal is, but just looking at a comparison to last year my results have improved dramatically.

Last year I ended up placed 1,681 out of 6,544, or in the 75th percentile.

After week 3 of the Open I sat in 823rd place.  Because there are over 8,300 50 – 54 year old men competing this year, my results put me in the top 10% in the world, so I sit in the 90th percentile.  I like looking at it this way because it sounds much more impressive…..smile

I’m not discouraged by how I have done but I continue to be impressed by how fit the men in my age category have become.


Last night the workout for the 4th week of the Open was announced.  Earlier in one of my posts I mentioned CrossFit Benchmark workouts.  These are workouts that every CrossFit gym in the world will do and track how their members progress over time.  This week’s Open Workout begins with the Benchmark workout titled Diane.

Diane is a couplet meaning that it includes two movements.  The first movement is the Deadlift, for men the deadlift is done at the weight of 225 lbs.  The second movement is the Handstand Push-up.  The workout has 3 rounds, with the first round being 21 reps of each movement, the second being 15 of each movement, and the third being 9 of each movement.  The workout has a time cap of 9 minutes.

As I have mentioned numerous times the handstand push-up is a hole in my fitness.  I can now do a few of these in a workout but to get through the first round in nine minutes would be heroic.

My Sister Dana

I heard on the radio earlier this week that a study was done in Sweden on Women who had a moderate level of Fitness during their “mid-life”.  These women that were fit during their mid-life had a 90% less chance of having Alzheimer’s or Dementia when they became older.

I don’t normally put much stock in these haphazard mentions on the radio but this one struck me because it hit very close to home on two levels.

I’m obviously very interested in fitness, but also my sister Dana, who I mentioned last week as having a birthday on Friday March 9th, has early onset Alzheimer’s and by most accounts is in the later stage of this disease.  Dana turned 56.

I don’t say this lightly nor am I looking for sympathy but I have had some very rough days over the last five years.  Last Friday was nearly as rough as any day I have experienced.  I think this will be the last birthday Dana spends on earth.  Even though I believe that Dana will go to a much better place, I can’t help but miss the incredible person I grew up with.

I’m not always sure why I write this blog but this week I am really confident in what I want to tell you.

If you are not doing something about your fitness, and I don’t care how old you are, you need to start……today.

The results are in, how we fight chronic diseases, including high blood pressure, diabetes, and now even Alzheimer’s, is through Fitness.  Then after spending time getting Fit you will decide to try eating better which will only make you more resilient to disease.

As great as life is it can still be really hard.  I encourage you to take the steps so that chronic disease becomes less of a possibility in your life.

Thanks for following me on my Journey.


18.2 Recap and 18.3

March 9, 2017

Thanks for joining me in my Follow Dave Journey, we are in week 31.  This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open.

Today is my sister Dana’s 56th birthday.  Dana  has always been an inspiration to me.  We were always close and I grew up idolizing her, inspired by her zest and joy for life.  Happy Birthday Sis.

After two weeks in the CrossFit Open I stand in 899th place.  Short of my goal but in the top 10% of the world.  I don’t say this boastfully but humbly, I know how hard I’ve worked and I’m in awe of how much more fit I need to be to reach the top 200.

Workout 18.2 had two parts to it with 18.2 being a cardio blaster followed by 18.2a being a one rep Max lift.

I once again did the workout twice but this week I was glad I did.  I improved significantly in both parts of the workout and ended up with my best results ever in an Open workout.

Workout 18.3 was announced last night.  I mentioned a few weeks back that I didn’t think Ring Muscle Ups would be in the Open and that I had made the decision not to work on these.  I was wrong, they are a major part of this workout……oh boy

I have never done a Ring Muscle Up, but I’m going to go with the attitude that there is no time like the present to reach a new milestone.  I’ll let you know how it goes.

The workout also includes Double Under’s and Overhead squats, two movements that I’m pretty good at, so at least I will be able to post a score.

I’m still having fun.

I’m writing this post from sunny Las Vegas.  I’m here for the PAC 12 Basketball tournament.  This is my fourth year in a row for this event.  Currently my Oregon Ducks are still alive in the tournament, although I am not sure how…..smile

Thanks for following me on my journey.

Workout 18.2 and a Recap of 18.1

March 2, 2018

Thanks for joining me in my Follow Dave Journey, we are in week 30. This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open.

Recap of 18.1

The first workout of the 2018 CrossFit Open was announced last Thursday with the workout being:

20 Minute AMRAP (As Many Reps as Possible)

8 Toes to Bar

10 Dumbbell Hang Clean and Jerks, 50lb Dumbbell

14 Calorie Row

Last week I wrote that if I kept a good pace I should be able to complete eight rounds. I was successful at finding a nice steady pace which allowed me to keep moving for the entire 20 minute workout.

I completed eight full rounds plus an additional eight Toes to Bar and six Dumbbell Clean and Jerks, which gave me a total of 270 reps. After the workout I felt satisfied that I had done about as good as I could and that my score would place me somewhere in the vicinity of the Top 400 in my age group.

Wow did I misjudge. My placing for the first workout ended up being about 1,000th place in the world. It seems that I have underestimated how much more fit the rest of the world has gotten. Because of this I decided to complete the workout a second time to try and improve my score. This was a mistake, I improved by a measly 2 reps. My two rep improvement on the redo in no way justified the pain completing the workout a second time caused…..hopefully I’ve learned my lesson.

In all honesty I’ve had a couple of days of discouragement after these results. I’ve had to keep reminding myself and encourage myself that because of trying to meet this goal my fitness has improved and the way I feel is dramatically better……..Happy Thoughts

Workout 18.2

Sometimes the workouts can become a bit complicated and are difficult to explain succinctly. Workout 18.2 is one of these workouts. Here is my best attempt:

12 Minute Time Cap – 2 parts to the workout.

The first part of the workout includes Dumbbell Front Squats using two 50 lb dumbbells, and a movement called Bar facing Burpee’s. In the Bar facing Burpee’s you do a burpee on one side of a barbell and then jump over the barbell, this is one rep.

There are 10 rounds in the first part of the workout with the first round being one rep of each of the two movements. The second round is two reps of each movement. The third round, three reps of each movement, increasing each round by one, ending with 10 reps of each movement in the 10th round.

While this may not sound like much it is a cardio blaster. Especially because you need to finish the first part of the workout as quickly as possible so you can move on to the second part.

The second part of the workout is very simple, you just need to establish your 1 rep maximum of a movement called the Clean. This is made more difficult because you have just done the first part of the workout as quickly as possible, are unable to breath, and are then trying to lift the heaviest barbell you can muster.

If you are unfamiliar with these movements you can view a video I did in one of my first blog posts here.


I think that I will improve my placing on this workout. I’m fairly proficient on the front squats and I think I can pace out the burpee’s allowing me to have a favorable time. I also think that my one rep max on the Clean is enough to improve my ranking.

No matter what this will be a fun workout. Veneta CrossFit will be rocking as we laugh, scream, and cheer each other on.

Thanks for following me on my journey.