Fight Gone Bad

Well I neglected that yesterday was actually the 30th picture, but here's one more for extra credit.  Today was a classic Crossfit work out at CFC.  Fight Gone Bad is a crazy, hard workout.  Here's my results.  

And here is an explanation of what Fight Gone Bad is all about from the founder of Crossfit, Greg Glassman.

Report Card

It's been a few days since I've had anything to share mainly because I'm still nursing that damn groin injury.  If you read my previous post from Monday, I talked about focusing on three things.  Well, here's my personal assessment as the week draws to a close.  

1.  My Diet:  A-

I vowed to eat Paleo 100% for the entire week, and I've done mostly that.  My thinking was that if I want expedite the healing of my groin, then I needed to eat foods that do not cause any sort of inflammation or add to the inflammation already going on in my body.  Aside from logging my food, I can tell you that the only food I've crept back in is one bowl of oatmeal and I added pure maple syrup to it yesterday.  Grains are known to cause inflammation.  You can read about that here.  

2.  Stretching:  C

Why is this so difficult for me to do?  It's simple.  It does not take much time.  I need it just like eating well and exercising, and I know I will be injured the more I neglect it.  My answer:  I have to remember that I need to do it even when I'm not working out.  I returned to Crossfit the other night and took it easy, modifying any movement that would put strain on my groin.  I took time to stretch a fair amount before the workout, but of course, I raced home afterwards so my wife can get out the door to go do her thing. So I neglected my post-stretch which is probably the best time TO stretch.  I have done some light stretching even when not working out, but not like I need to.  If my teacher were reporting it would say, 

"Craig is a pleasure to have in class, but he needs to really get organized with his stretching."

3.  Yoga:  A

Monday, since I was off for President's Day, I subscribed to Yogatoday.  While I'd much rather go somewhere to do yoga, I don't need another expense and another thing to schedule around the family, so I decided to do the online thing.  While it's not optimal, it is better than nothing.  I held my commitment in that I did it and plan to do it at least once per week for a month.  It's ten dollars a month for unlimited access to countless yoga videos.  However, it's very difficult for me.  I made myself start at the Novice level as I am very inflexible and need a review of some basic movements.  I find that after about 30 minutes, I lose focus and it becomes uncomfortable.  Hell, they say downward dog is supposed to be a rest position?!?!?!  

I have a long way to go, but I like the relaxation, spiritual side of yoga.  Very relaxing amazingly enough.  

So I'm going to add a new section to the Report Card:  

4.  Rest/Recovery:  

Perhaps I should just call this Being Smart.  As much as I love working out, I know that I'm in the middle of one of the worst injuries I've had in quite some time.  And....it's a stupid one in that it was totally avoidable.   I've been very good about returning to exercise and listening to my body.  Last night was the third time back at it and I went to Crossfit with every intention of doing the complete workout.

Here was the WOD (Workout of the Day) from yesterday.

Skill:  Accumulate the following:

1:00 of L-Sits

2:00 of HSPU hold

3:00 of Hollow Rock

4:00 of Plank (face down or on side) holds

Wod: 5 rounds for time of:

21 OverHead walking lunges w/45 lb. bar overhead

21 Burpees

If you are not accustomed to Crossfit, the Skill stuff is all core work.  I omitted everything except the Plank as my groin was pissed for even trying the others. Because the 45 lb. bar added extra strain on my injury, I bagged it and decided to sub in 30 step ups to a 20 inch box instead.  So my WOD became:

5 Rounds for time of...

30 step ups (20 inch box)

21 burpees

TIME:  18:27

I got a great sweat.  I worked at a steady pace, and I just listened to my body.  

GRADE FOR REST/RECOVERY/BEING SMART:  B 

Teacher Comments:  "Craig tends to want to do more than he should and sometimes needs an extra reminder not to be stupid with his injury.  I know he really wants to compete in the Fight Gone Bad WOD this weekend, so I hope he'll be smart and wait for the next time this great workout comes around.  I hope he will continue to make strides in listening to his body so he can make a full recovery."

The Power is Definitely On!

It's been a long time since I got a massage.  After seven months of Crossfit, a lower back strain that put me out for a week, a chronic knee problem, and now a wrist/hand issue that flares up at night (long story), I decided it was time.  Gotta love Groupon!  $40 dollar one hour massage at a wonderful spot in Noblesville, Indiana called Pathways to Wellness.  I've also added them to the Health Resources page.

I have never met nicer people.  I walked in and have rarely been greeted so genuinely.  The karma in that place is palpable.  While a yoga class was going on, I filled out the obligatory paperwork and was promptly on my way.

A counselor by trade, I'm somewhat sensitive to others' social graces.  Beth exceeded any expectations I may have had.  (I really had none).  She listen to me describe my aches and pains, and before I knew it, I was "in the zone" on the table, and she tended to them all.

I used to think of massages as that "treat yourself and feel good all over pampering" kind of thing.  I used to give anything for a deep tissue massage and gave not thought except to feeling relaxed.  Given my new "pathway" to fitness, I now see massage as beneficial to my fitness.  It helps flexibility, recovery, and performance.  While pricey in many places (sans Groupon of course), my knee, shoulders, and hands feel great.  I'm anxious to see how I feel come my next WOD.  My buddy and chiropractor Mike always says, "The power is on." after an adjustment.  While I tease him about that sometimes, he's right.  Man, do I feel like the power is on after that massage.  After Fight Gone Bad yesterday (posted a 292 for the first time), I'm amazed I had any power left.

Thanks Beth and Pathways to Wellness!  I will be back with a new outlook on massage and hope to take up a few yoga and flexibility classes as well.

The power is on!!

Tips for those Temptations

Click on the above link to perhaps my latest and greatest favorite site for resources about all things Paleo, nutrition in general, fitness, motivation, etc.  Diane Sanfilippo is a Certified Nutrition Educator, a Nutrition Coach, an author, and a fitness fan.  You will get so much from bookmarking her site.

I figured w/the holidays here, there is nothing I can say, share, or show that anyone else doesn't already know, but Diane does it with some more street cred than I can.  A few things resonate with me......

Paraphrasing here.....

1.  Talk to yourself before you enter a situation where there are choices you want to avoid.

2.  Those treats will still be there long after the holidays are over.

3.  If you fall off a bit, then snap back the next morning with a good, healthy breakfast.

There is much more than that, but those are the things that stick with me the most right now.  For me, we have had friends over or been out every night this week.  One beer here, a sweet and few glasses of wine there, and there you have it.  It's a tough time of year.  Today, I took grip of #3 above and started the day off with my usual three egg and veggie omelette with avocado.  We'll see what the rest of the day holds. I'm going to CFC for a dandy WOD:  Fight Gone Bad.  Looking forward to the challenge.  

Here's a look at Fight Gone Bad.  It's a bit scientific in spots, but it shows you exactly what's entailed:

P.S.  Don't forget to check out these newly added pages:

Crossfit Resources

Health Resources

Paleo Resources

P.S.S. Coming January 3rd:  A month dedicated to my second 30 Day Paleo Challenge w/daily food reports, recipes, and other goodies.