So in case you don't know, my buddy Bruce has seriously messed up his shoulder.
This is the same guy that push-presses 210. The same guy that told me we should use 135 for a WOD that required us to use 10 percent less weight.
Now he can't even do push-ups.
The thing is, Bruce told me he was having some pain in his shoulder but chose to power through. I've done the same and so has everyone else that's ever been in the gym.
But at RFM we've got our own resident physical therapist, our head coach and fellow c/o 90 classmate Beelzebump Kikuchi. He can diagnose you right there in the gym and if you have Kaiser you can follow up with an actual appointment.
The thing is, you have to actually tell him that there's something wrong. He can't read minds.
Like I said, we're all guilty of this. We are there at the gym and feel something in our knee or back or shoulder and we just tell ourselves, "Ah, I'll just do the workout and it'll be okay."
Except when it's not. So don't keep quiet if something isn't quite right. Speak up and say something and go get something done about it before your body does something you don't want it to do.
Like mess up your shoulder. Or in my case tear your pectoral.
Anyway, thanks for letting me preach today. Now let's talk workout.
On Wednesday we did weighted dips for strength. Marcus was there and of course he wants to get stupid and throw on as much weight as possible. Bruce may be taking it easy but Marcus is still going at full tilt. Yay.
In fact, that's how Marcus convinced me that I should do 143 pounds for the weighted dips along with him. He said, "Bruce would do it" like he died in some weightlifting accident. Thing is it worked because I'm stupid like that. "Yeah, okay. Let's do it for Bruce."
It was frickin heavy. The damn dip bar was shaking it was so heavy. My triceps still hurt. Thank you Marcus.
Then there was the WOD, one of those 20 seconds of work and 10 seconds of rest things. But for six rounds. Push-ups, mountain climbers and air squats.
Six rounds is a long time to do all the crap. I think I got to 270 or 280 reps. Would have been nice to break 300 but no dice.
Then there was the cash out, grab a plate and walk 200 yards, to the fence and back.
I grabbed the 45 pound bumper but didn't feel good about it. Not because it was heavy but because I saw little Shauna grab it too during the 4 p.m. class. She's nuts. I'm going to have to start writing about her in my blog too because she's just as intense as Kehau and DMeyer and the other nuts in the gym. I saw her doing mountain climbers and her legs were moving FAST. Then she grabs the 45 pound plate for the cashout? She's gotta weigh about 109 or something but she did it. Un-fricken-real.
Then again she tells me she also does the Insanity workouts too. When? Does she do Crossfit then go home and pop in the Insanity DVD? I hate that guy Shawn T by the way. I think he's a cyborg. Nobody can move like that for an hour and be human. Bastard.
Anyway, so I grab the 45 pound plate knowing full well that a girl about 100 pounds less than me did the same weight an hour later and start the walk. Between the dips and the push-ups my arms were toast. Specifically the triceps. They were burning. I had to rest the plate on my head a few times.
Woof. So that was Thursday. Then on Friday we had the Crossfit Game workout that consisted of 15 box jumps, 12 push-presses of 115 pounds and 9 toes to bar. As many rounds as possible in 18 minutes.
Dude. I'm not going to lie. By the time I finished 3 rounds I looked over at the clock and it said I had 12 minutes left and I wondered if I could milk the time and spend 12 minutes doing only one more round.
Anyway, that's what I thought. But I kept jumping and push pressing. The toes to bar I ended up having to break up into three sets of three.
I ended up getting 5 rounds and three reps. Kehau got 8 and she said she was "disappointed" with herself.
Yeah, seriously. That's the thing about RFM, I don't mind so much the guys lifting more than me and getting more rounds. It's the women that kill me every damn day.
And before I just used to worry about Kehau and Lori. Now I gotta add Shauna to my "watch out" list too.
It's a good thing though, because I need all the motivation I can get.
Alright people, time to enjoy the sun because this is the first time I've seen clear skies in about a week. Aloha.
Rod
This is the same guy that push-presses 210. The same guy that told me we should use 135 for a WOD that required us to use 10 percent less weight.
Now he can't even do push-ups.
The thing is, Bruce told me he was having some pain in his shoulder but chose to power through. I've done the same and so has everyone else that's ever been in the gym.
But at RFM we've got our own resident physical therapist, our head coach and fellow c/o 90 classmate Beelzebump Kikuchi. He can diagnose you right there in the gym and if you have Kaiser you can follow up with an actual appointment.
The thing is, you have to actually tell him that there's something wrong. He can't read minds.
Like I said, we're all guilty of this. We are there at the gym and feel something in our knee or back or shoulder and we just tell ourselves, "Ah, I'll just do the workout and it'll be okay."
Except when it's not. So don't keep quiet if something isn't quite right. Speak up and say something and go get something done about it before your body does something you don't want it to do.
Like mess up your shoulder. Or in my case tear your pectoral.
Anyway, thanks for letting me preach today. Now let's talk workout.
On Wednesday we did weighted dips for strength. Marcus was there and of course he wants to get stupid and throw on as much weight as possible. Bruce may be taking it easy but Marcus is still going at full tilt. Yay.
In fact, that's how Marcus convinced me that I should do 143 pounds for the weighted dips along with him. He said, "Bruce would do it" like he died in some weightlifting accident. Thing is it worked because I'm stupid like that. "Yeah, okay. Let's do it for Bruce."
It was frickin heavy. The damn dip bar was shaking it was so heavy. My triceps still hurt. Thank you Marcus.
Then there was the WOD, one of those 20 seconds of work and 10 seconds of rest things. But for six rounds. Push-ups, mountain climbers and air squats.
Six rounds is a long time to do all the crap. I think I got to 270 or 280 reps. Would have been nice to break 300 but no dice.
Then there was the cash out, grab a plate and walk 200 yards, to the fence and back.
I grabbed the 45 pound bumper but didn't feel good about it. Not because it was heavy but because I saw little Shauna grab it too during the 4 p.m. class. She's nuts. I'm going to have to start writing about her in my blog too because she's just as intense as Kehau and DMeyer and the other nuts in the gym. I saw her doing mountain climbers and her legs were moving FAST. Then she grabs the 45 pound plate for the cashout? She's gotta weigh about 109 or something but she did it. Un-fricken-real.
Then again she tells me she also does the Insanity workouts too. When? Does she do Crossfit then go home and pop in the Insanity DVD? I hate that guy Shawn T by the way. I think he's a cyborg. Nobody can move like that for an hour and be human. Bastard.
Anyway, so I grab the 45 pound plate knowing full well that a girl about 100 pounds less than me did the same weight an hour later and start the walk. Between the dips and the push-ups my arms were toast. Specifically the triceps. They were burning. I had to rest the plate on my head a few times.
Woof. So that was Thursday. Then on Friday we had the Crossfit Game workout that consisted of 15 box jumps, 12 push-presses of 115 pounds and 9 toes to bar. As many rounds as possible in 18 minutes.
Dude. I'm not going to lie. By the time I finished 3 rounds I looked over at the clock and it said I had 12 minutes left and I wondered if I could milk the time and spend 12 minutes doing only one more round.
Anyway, that's what I thought. But I kept jumping and push pressing. The toes to bar I ended up having to break up into three sets of three.
I ended up getting 5 rounds and three reps. Kehau got 8 and she said she was "disappointed" with herself.
Yeah, seriously. That's the thing about RFM, I don't mind so much the guys lifting more than me and getting more rounds. It's the women that kill me every damn day.
And before I just used to worry about Kehau and Lori. Now I gotta add Shauna to my "watch out" list too.
It's a good thing though, because I need all the motivation I can get.
Alright people, time to enjoy the sun because this is the first time I've seen clear skies in about a week. Aloha.
Rod
