18.1 The First Workout

February 23, 2018

Thanks for joining me in my Follow Dave Journey, we are in week 29. This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open, which begins the end of February 2018. You can read more about the CrossFit Open here and here.

We made it. The Open started last night. As I mentioned last week I will be doing the workout today, Friday February 23rd, with the rest of the members of Veneta CrossFit. If anybody is interested in watching what this is all about please feel free to drop in sometime tonight between 5:30 and 7:00. You will see me and a bunch of other great people giving our very best effort.

The First Workout

The workout was announced last night on games.crossfit.com with a lot of fanfare. After the announcement two of the female competitors completed the workout. This allowed us to get a first look at how the best of the best would do on the workout named 18.1.

Workout 18.1 is:

20 Minute AMRAP (As Many Reps as Possible)
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks, 50lb Dumbbell
14 Calorie Row

While I’m very nervous about tonight, I believe that this is a workout that I can do well on. It includes movements that I can do and at weights that are manageable for me. A few of the members of Veneta CrossFit went ahead and did the whole workout last night and did really well. This helped to give me confidence.

I wrote about Toes to Bar being a hole in my fitness, you can view that post here. While I don’t do this movement well, it is no longer a large hole in my fitness but instead a small, hopefully manageable hole….Smile. I’m fortunate that it is only 8 reps at a time. This means that I only have to do 8 Toes to Bar each round.

Dumbbell Hang Clean and Jerks is a brand new movement for the Open. This movement is a big surprise. Until last night when I played around with the movement I had never performed it. While a 50lb. Dumbbell is heavy, it is manageable for me. This movement will be very taxing on my grip and shoulders, but everyone will be in the same boat. This situation is where being a bigger person will be helpful.

Rowing for Calories is a really strong movement for me. Taller people have an advantage on the rower and I think this being included in the workout is a definite bonus for me.

Strategy

The Open is very exciting and there is a lot of adrenaline flowing when the workout begins. I really need to attempt to control this and pace myself. 20 Minutes is a long time to be working out continuously and if I go out to fast I will surely blow up.

If I were doing only one round of this workout, and trying to go as fast as possible, it would be reasonable for me to do the round in under two minutes. My strategy for tomorrow will be to try and keep a 2:30 pace for each round.

If I’m successful at keeping this pace I should complete eight rounds.

I’m hopeful that after I’ve completed the workout and posted my score I will write a post on how I think I did. I imagine that I will be doing the workout sometime around 5:45 tonight, if you think about it say a little prayer for me or even better say a big prayer.

Thanks for following me on my journey.

The Journey

February 16, 2018

Thanks for joining me in my Follow Dave Journey, we are in week 28. This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open, which begins the end of February 2018. You can read more about the CrossFit Open here and here.

The Open starts on Thursday February 22nd. It is less than one week to go and I can’t wait. The first workout is announced at 5:00 pm Pacific Time.

At Veneta CrossFit we will watch the announcement show, on Thursday at 5:00, and then spend our workout time that night practicing the movements and strategizing the workout. Then, as a community, we will do the workout on Friday night. The scores or time for the first workout must be posted by the next Monday at 5:00 pm Pacific Time. Veneta CrossFit currently has 11 people signed up to compete in the Open.

My plan for next week’s post is to review the workout that was announced on Thursday night. I will try to give an honest assessment of how I think I will do and how I feel about the workout before doing the workout on Friday evening.

I’m hopeful that after I’ve completed the workout and posted my score I will write a post on how I think I did. We’ll see…….smile.

The Journey

I live a very blessed life. I love my wife Darlene and the relationship and life that we have. My son Casey, his beautiful wife Destiny and our precious Granddaughter Kaylee bring more joy to our lives than I can express. Both Darlene and I have amazing parents that are involved, supportive, and important pieces in our lives. On top of that we both have an incredible network of family/friends that love and support us.

I’ve mentioned many times how enjoyable this journey has been for me. I feel like I’ve stretched myself, attempting and doing things that I had always wanted to try. I think this journey has helped give me confidence to not be afraid to try new things.

I say this because I think the most important thing I’ve learned in this journey is how important living an abundant life is to me. I talked about this a few weeks ago, in a post, and it continues to resonate with me.

I want an abundant life.

I want more in my relationship with God, more in my relationship with Darlene, my kids, family, and friends. I want to be healthier, stronger, and happier. I think this journey these past 28 weeks has helped in making this happen.

Bring on the next five weeks, I’m ready to give it a go.

Thanks for following me on my journey.

Sickness, Injuries and Pistols?

February 9, 2018

Thanks for joining me in my Follow Dave Journey, we are in week 27. This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open, which begins the end of February 2018. You can read more about the CrossFit Open here and here.

Exercising through Sickness & Injuries

Exercising during the flu season can be troublesome. At Veneta CrossFit we always want to encourage people to be consistent and exercise regularly, but what about when you are sick?

In a lot of ways I equate this to going to work even when you are sick. For most people their job is a responsibility. Weather it is true or not there is a feeling that if we don’t go to our job the work place will fall apart. Or, on a more fundamental level if we miss a day of work we might get fired and won’t be able to eat (If this is true go find a better job…smile).

The fact is, if you are sick you need to rest. This is true for work and for play. It’s not always easy but the best option when you are sick is to lay low for a few days and get better.

It is a similar thing with injuries. Resting the injured body part seems obvious but I often have a hard time forcing myself to rest. So how do I approach exercising when I am injured?

Before I go further on this subject I often have people tell me that they will never do CrossFit because they “heard” that the risk of injury is greater in CrossFit. I realize that I am a CrossFit enthusiast and have a bias, but there have been many independent studies done that show CrossFit is no more dangerous than other forms of exercise. Here is a link to a random study that I found with a quick google search. This study found that CrossFit has no more risk of injury than other forms of exercise, including running, playing soccer, playing basketball, etc.

The above study is consistent with my personal experience of playing sports and exercising throughout my life.

With that being said injuries do happen. In fact earlier this week during a running workout I felt tightness in my inner thigh. I was near the end of the workout so I decided to cut the workout short. Then on Wednesday night during a workout that included weighted squats I felt the same tightness. Once again I decided to cut the workout short before anything more serious occurred.

But what do I do now…….the Open starts in less than two weeks.

Thankfully, I think this injury is minor. It only hurts when I run or do squats. Although doing these two things are important to my goal of making the Top 200, I think I can work around it.

I have chosen to consider this small injury a blessing. I will now be able (forced) to focus more on the movements that I have the most difficulty with, the holes in my fitness. Pull-ups, Chest to Bar Pull-ups, Toes to Bar, Hand Stand Push-ups, and the dreaded Bar Muscle-ups. These movements will require minimal involvement from my injured area and will allow me to give this area the rest it needs.

So what is the answer to exercising when you are sick or injured? Although similar, I think the answer is slightly different. When sick, rest is the best medicine. When injured, rest is still important but it is also imperative that you find alternative ways to stay active. There are so many ways and forms of exercise, the key is to just keep moving.

Pistols?

There is a specific movement, similar to an Air Squat, where you squat only using one leg. This movement is called a Pistol. If you asked me a few months ago if there was a specific movement that I thought I would never be able to do, I would have said Pistols.

I’ve never mentioned Pistols in my posts because I had relegated it to something that was just beyond my capabilities. Because of its difficulty it has never been included in the Open and there is no reason to think it will show up this year.

But……Last week, out of the blue, I was able to complete my first Pistol. I then proceeded to do 60 more Pistols in a workout. It blew my mind.

After the workout I took the above video. My form may not be perfect but I did it and I’m still 51 years old. If I accomplish nothing else on this journey this is a major accomplishment for me. I can do Pistols, thanks for following me on my journey.