New PR: 2K Row

13556900_1204275826263491_1305269580_nA few months ago when I started doing Crossfit at Crossfit Screaming Eagle, I wanted to find a few things that I knew I would be able to use as benchmarks.

There are lots of things, especially on the weightlifting crossfit list, that I won’t be able to PR — at least not for awhile.

The 2K row was one of the first things that I knew I could do and could benchmark.

In early May, I went in on a Sunday to do a 2K without any other fatigue. My PR on that day was 10:41. Over the past couple of weeks, I’ve had other rows as part of workouts that had gone well. A few weeks ago, I was able to do a 2K in about 10:34, but that was part of a much larger workout.

My goal for the PR was to get right around 10:00. I knew it would be tough because it would require me to pace the row at about 30 seconds every 100m.

I did a quick warmup of 300m – split into 3 sets of 100m. After a little bit of rest, I set the rower for the 2k and got started.

It was tough. Because of how I had set up the rower, it was showing the anticipated finish time and there was a section between 500m-800m where that time had edged past 10:00. But, I pushed through.

Around the 1500m mark, I realized that if I really pushed the last 500m I could do much faster than the 10:00, so I pushed as hard as I could that last 500m.

I surprised myself a little bit by finishing with a new PR of 9:29.5. My next goal is to work that down to under 9:00 and then start working on the 3k.

 

New PR: Strict Shoulder Press

screamingeagleNew PR: Strict Shoulder Press – 100 lbs (35 lb bar with 32.5 lbs on each side)

There are a lot of things in the “crossfit” world that I can’t do — mostly because of my knees.

But, one thing that I can do and that I’m hoping to use as one of my benchmarks is a strict shoulder press.

Last night, while the rest of the class was working on heavy clean and jerks, I decided to try and see how heavy I could go on a strict shoulder press. I’ve done reps at 65 lb, so I thought I would try 85 lbs. That went pretty well, so I did a couple reps at 95. That was challenging, but I was able to do a couple of reps. Since we still had a few minutes, I decided to do a couple of reps at 100 lbs. I was able to get 6 or 7 reps. Some of them looked kind of ugly, but I got them above my head.

You can see a quick video here: https://www.dropbox.com/s/fk12dd4xezcskta/Project001.mp4?dl=0 (The first one is a little ugly … the second one looks better.)

Starting at 0 

Start-where-you-areEarly in 2015, I came up with this big idea … I had been looking for “a goal” and couldn’t quite land on one.

I don’t really like “negative goals” (weight lost, inches lost, etc.), and I’ve rarely been successful at them.

Many of the fitness related goals that most people set (running a 5k, running a 10 minute mile, doing a triathlon, running a Spartan race, and it goes on and on) don’t relate to me because I can’t do them.

But, I really wanted a really bold goal to get started.

I decided to do 1 million reps.

What is a rep? A rep for me is any rep of exercise (bicep curl, tricep extension, row, and so many others) or one “rotation” on my stationary bike. I’d love to be walking more and having each step also count as a rep, but that’s a bit far off.

Over the course of the spring, summer and early fall, I was able to get over 300,000 reps done and tracked. In the fall, I was dealing with some illnesses and some increased pain and threw off my pace. That lack of progress stretched into the winter and through the first of the year.

I’ve decided to start with 0 and reboot on April 1.

I’ve joined a new Crossfit gym to keep me motivated and I’ve set a couple of different goals on when I want to get to 1 million.

My main goal for when I want to get to 1 million is after 12 months.

My stretch goal for when I want to get to 1 million is by the end of the year 12/31/16 — that’s only 9 months away.