Answers

So this week has been interesting. Some tough workouts accompanied by an interesting revalation.

There IS something wrong with my back.

First thing's first though, I've learned the maestro of mayhem for the workouts this week was none other  than our very own Kehau, or Tehau as her tribe on the island of Samonga calls her.

Lots oh pain this week. Angry pain. The kind  that makes you say, "Who the hell came up with that workout?"

Thanks Tehau. Let's look at the list for the week shall we?

Monday: Back squat supersetted with good mornings. I lift with the two young guys Pat and Rory and they force me to go heavy. Bastards. Then comes the fun part: four rounds of 200 meter sprints, 3 squat cleans, 5 push presses and AMRAP sit-ups. My joy knows no bounds.
Tuesday: Turkish get-ups. I'm not explaining this one except to say 20 of them is too much. They don't even do these in Turkey anymore. Then Helen, which is 3 rounds of a 400 meter run, 21 kettlebells and 12 pullups. The kb swings killed my back AGAIN and so I stopped during the second round.
Wednesday: Started off w/ some bench and supine rows (which I like actually) then TWELVE freaking rounds of 6 "dynamic" pushups (which prove Tehau is Samongan because you have to slap your chest on your way up), 6 V ups and 6 jumping squats. All of this has to be done in a minute. The sooner you finish the sooner you rest.

Can I point out how evil this is? If you fall behind you're screwed because you will never get to rest. She even used all 6's so this is the 6-6-6 workout. Go to church woman.

Finally today we have 21-15-9 reps of deadlifts and handstand pushups. I may actually enjoy this one, we'll see.

Oh yes, now that news about my back.

I went to the physical therapist on Thursday, you all know which one. Anyway I got some xrays and I've got one of my lumbar vertebraes sticking out past the others ever so slightly. It might be the reason my back gets stiff during certain workouts. Or maybe not. But I'm leaning towards yeah, that's the sucker that hurts me.

Answers are good. Just like how I know who to blame for this week's hell.

I'll fix you both soon, yes, very soon.

Happy Good Friday gang, see you at the gym.

Rod

The pain is coming

I can see it.

Like when you see the tide pull back too far out and you know there's a huge wave coming.

Yup. I'm gonna be hurting tomorrow.

We did squats today, sorta heavy. Then another one of Bumper's mad doctor workouts.

Run 200 meters then come back and squat clean three times, then do five push presses then AMRAP of sit ups, all within 2:30.

Afterwards I looked at Kats and said, "I think I've got a headache from this workout."

I've felt tired, I've felt sore and I've felt regret after certain Crossfit workouts, but this is the first time I've felt ill.

Then again I figure it's like those guys at the gym that squat till they puke. Today was like that except puking was not the final goal.

Oh man I'm feeling my quads twitch as I write this. Geez.

Think I'm gonna lie down now.

I finally go to Kaiser, two WOD's in one day and Bistro Manila

Hey, so I finally went to see a doctor about my back this week.

I told him about how my back hurts when I perform certain movements and guess what he said?

"Well if it hurts just don't do those movements anymore."

Right on doc, that was SOOOOOOOOOOOO helpful.

You da best braddah.

Jesus.

Anyway, the doc sees I'm less than thrilled with his diagnosis so he says, "Well you can always get a second opinion, would you like to see one of our physical therapists?"

Why yes doc, seeing as how you look like the scarecrow from the Wizard of Oz and don't know what it's like to perform a physical action I would like to talk to someone who knows something about body mechanics.

I'll come back to see you when I'm 88 and need some Viagra then you can tell me, "Well just don't do those movements anymore."

Maybe then I'll listen to you. Then again maybe not.

Okay, so I get to go see Mr. Robert "Bumper" Kikuchi on Thursday (I think). Fix me up coach.

Nuff said on that subject.

On a related note, do not drink alcohol after giving two vials of blood. I did that Thursday and paid for it Friday. That and the tetanus shot didn't help either. I had two martinis and a stout which should NOT have affected me but it wiped me out. The next day was a disaster and I had to stay home and recover.

No it wasn't a hangover. Hangovers don't give you a fever.

So no, I did not enjoy my visit to Kaiser. On the bright side I've learned that the snack shop at the clinic has a killer lau lau plate.

Okay, so on to the workout part of this blog, which is why we're all here right? Well I didn't workout Friday and went in today (Saturday). Big crowd, lot of people there for the workout which was 60 bar facing burpees, 30 overhead squats and 10 muscleups.

Yes I said 60 burpees. Painful. But I was more afraid of the overhead squats.

The last time I did these my back felt like crap. Kehau said it best today. "Overhead squats reveal all your weaknesses."

You have to have the lower body strength to do the squats of course, but also the balance and upper body strength to hold it above your head. If you're missing any of that you're screwed.

I'm missing two out of the three so I had to play it smart. No big weight (the big boys were doing 120 lbs) so I figured I should do about half that.

Good  thing too. The 60 burpees weakened my legs and I managed to squeak out 15 overhead squats before taking off  the weight and just doing the bar. Then since I don't have muscle ups yet I did deadhang pullups but only managed 8 before the 10 minute clock ran out.

Not bad. I'm well aware of my limitations by now and know how to push myself without breaking myself. There's no way I could have squatted more weight. I do need to work on those muscle ups though.

And afterwards I even stayed to do the strength portion of Friday's workout. Deload week so I did light to medium weight for shoulder presses and deadlifts.

AND THEN I got everyone to go check out Bistro Manila because it was hot as hell and the halo halo there is so cold and nice.

Oh yes, that was good stuff.

And to the doc at Kaiser, there's no reason why I shouldn't have a sore back while doing overhead squats. Trembling legs, shoulders and arms yes, but not my back. And the reason why I want to be able to do the squats is because I can.

It's reason enough for me, so should be reason enough for you too.

Adios gang.

Rod

Not as bad as it looks

So I've missed several key workouts this week and last and they all just happen to involve lower body workouts.

What a coinkydink yeah? No seriously I would have been there but for work.

I usually get off at 4:30 but there's always the chance of a late meeting, which is part of my job. And I like my job, really.

But I like working out too.

Anyway I did make it to Wednesday's workout which was my sorta workout. Bench for strength (deload week) then Pendlay Rows (I used to call them bent over rows back in the 24/hour Fitness days) superset with pushups. Ten rows and 20 pushups for 4 rounds to be exact.

Now see, I've done this with Bumper before, like two months ago. The rows are just a distraction and it doesn't really matter how much weight you put on there. It's the pushups that kill you.

Sure enough, I slap on the 45's on each side of the barbell and they go up and down like nothing. The pushups on the other hand, well, let's just say I rocked the first two sets, started lagging on the third and had almost nothing in the gas tank for the fourth set.

Seriously, I was down to doing one pushup then resting, then doing one more. The new kid Pat powered through the pushups like nothing. Nice job.

Later on I watched the D man, Derek, hit the workout. He struggled but never gave up. He's got the gimp shoulder which limits his upper body stuff which I can totally relate to because of my back and weak legs. I want to push harder at my lower body but am limited by my, well, physical limitations. So is Derek.

I watched him afterwards when he finished, the last to do so, then look kinda discouraged as everyone high fived him and said, "Good job!" and "Right on D!" He was all, "Yeah thanks."

I know that look, it was the "I EFFIN SUCK" look along with the "I'M SO TIRED OF THIS BULLSHIT INJURY SLOWING ME DOWN" feeling.

He even said to me earlier that day that he was "tired of playing that card" when it comes to his shoulder and not being able to perform as well as he should during upper body days.

That's how I feel during lower body days m'man. My back tightens up like a winch and I'm freakin feel like I'm partially paralyzed.

I feel you brother. Believe me.

On that note I'm making another appointment at Kaiser. Right now. Please God do not send another tsunami to cancel my appointment.

Late.

Victory

Kind of.

I'll start from the beginning.

Today for strength we benched. Ended up doing 235 four times. Yessir. Getting stronger.

Oh and we superset that with chin-ups. Like old school. No Kipping and we turned our grip around so it was all bicep. Different.

Then for conditioning we did the following: run 200 meters, 10 ring dips and then as many burpees as possible before the two minute time limit is up.

For four rounds. I know what you're thinking. Why do the burpees at all?

Well, that's because that's how we keep score at RFM. It's called "pain."

So we start. And I pace myself. I'm last as I come in for the first 200.

The ring dips suck, and then I crank out about 8 burpees.

But I'm not tired or winded. We rest for a minute and run again. Same thing. I pace myself.

Same for the third round. But I look around and see that Garth is on the ground hunched over and Bumper is asking him if he's going to lose his lunch.

He was cranking out the burpees I guess. I was going another route.

We line up for the last 200 and Bumper says "go." I blast off. I'm talking about sprinting at full speed.

I'm going so fast I have to grab the gate to guide me as I run out of the parking lot. It was about there that I notice that might knees are pumping so high they're almost to my chin.

Thank God Derek wasn't there because I wouldn't have been able to beat him. But he wasn't and when I hit the fire hydrant and turned around everyone was still behind me.

I got back and tried to make the most of it. I jumped up and tried to crank out the ring dips but I could only do one or two at a time. Everyone started catching up. When I finally got done I only had time to do 8 burpees.

So yeah, not my greatest performance but it was fun blowing past everyone on the sprint. And now Kehau wants to race me because she said she can beat me at short distance. Yeahhhhhhhh maybe if we do a 50 air squats first. Or four sets of 10 front squats or box jumps.

But a nice sprint with no other foolishness attached to it? Not happening. If my back isn't blown out I can run against anybody. (Short distance of course)

Like I've said many times during this blog, I'm taking my victories where I can.

Rest day tomorrow, see ya Friday gang.

Rod 

Lifted 4000 pounds today

Yessir, I've reached Hulklike strength levels at last.

Not really, but I did move 4000 pounds. I had to throw up 135 pounds 30 times to do it but I got it done.

And it wasn't that hard actually. Ha.

Bumper was making fun of my technique too. Called it some sort of "reverse curl, split foot jerk" or something like that.

Whatever, it worked. I almost came in first but Troy went 20 pounds lighter and beat me by about 30 seconds (I think).

Ah well. But I DID beat Kehau's time. And Lori's. HAH.

Take that.

Wimpy girls.

Of course the other day was much tougher and I did not beat either of them.

As many rounds as possible of five pullups, 10 boxjumps and 15 kettlebells in ten minutes.

I think I did five rounds using the 53 pound kettlebell. Tough on my back but that's because there was something wrong with my shorts.

Yeah, you heard me. My shorts were kinda tight and short and I couldn't really do that thing where you swing the kettleball between your legs because there was no give.

This is hard to explain, except that I'm not using those shorts again. Just take my word for it, tight shorts are not good for swinging the kettleball.

Anyway I ripped through the five pullups, did the 10 boxjumps without too many problems but the kettlebell swings killed me.

Just another day at RFM. But I'm not looking forward to tomorrow's workout.

Oh yeah and I might start Paleo again for April. Maybe. I need some motivation damn it.

Rod

It's been a while but there was this tsunami . . .

Just so you know, I'm not making excuses about why I haven't written in this blog for like two weeks.

That said, the story behind why is interesting so I'll share it with you.

It all started with my last post back on March 9th. I was talking about running with rubber bands or some crazy foolishness like that.

Then on March 10th we had a special Crossfit workout for Maui County workers. There's a Health and Wellness program going on and five of  them showed up to take advantage of a free Thursday class.

Right after helping my fellow Countians work out I headed for Kaahumanu to meet some friends for drinks. I was still in my workout clothes when I get the call.

Ryan (my assistant director at the County): "Rod, did you hear about the earthquake in Japan?"

Me: "Earthquake? Wasn't that yesterday?" (In truth there had been an earthquake the previous day)

Ryan: "No brah, I just got the Civil Defense email."

Me: "Wait. Let me check the Pacific Tsunami Warning Center Website."

Sure enough, it says something like "TSUNAMI HEADING TO HAWAII NUMBNUTS.RUN!!!!"

Me: "Crap. I'll see you at the E.O.C."

The EOC is the Emergency Operations Center for Civil Defense. The time was 7:56 p.m. I stopped to get a six pack or Red Stripe beer at Uptown Chevron and then hit the County building. I'm still in my sweaty workout clothes.

Anyway, I end up working there until 3 p.m. THE NEXT DAY. After that Ryan and I down the six pack in my office after sending out the umpteenth press release and I head home to sleep. Since then I haven't written my blog. Sorry but it's kind of like skipping workouts. The longer you skip the harder it is to get back on track.

Well that's over. I'm back now. And in order to make up for these lost weeks I'm gonna write about all the days I missed. Right now:

- March 11. Tsunami made me miss my Kaiser appointment so I can get my back checked out. SCREW YOU TSUNAMIIIIIIIII!!!!!!!!!!!!!
- March 12. I workout even though I still haven't slept enough. It's some damn team workout. I feel less than stellar as Dawn, Derek and I do 100 burpees, 100 pullups and other ridiculousness.
- March 15. Lori and I have a handstand contest. I win. Then we do more handstand pushups and L-sits followed by a series of 5 different kind of pushups and 200 meter sprints. I am happy there are no squats involved despite the pain.
- March 16. Seven kettlebell swings followed by seven push presses followed by seven knee to elbows for TEN ROUNDS!!! Hardass Fitness couple from Oahu in the house. They kick my ass. It is not a surprise.
- March 17. No workout but the RFM crew plus the HAF couple whoop it up for St. Patrick's Day. I make Tehau shotgun an Irish Car Bomb. She does not mock me for the rest of the night. I am pleased.
- March 19. Turkish Get-ups suck. Also I bust open my own upper lip because I fail to catch a wall ball, which also sucks. This makes sipping martini's afterwards VERY painful as well as other lip-related activities. Despite this I go out for Supermoon with the RFM crew in Kuau and then more foolishness later by myself. If only I worked my legs like I do my liver I could be a male version of Tehau. Aurite.
- March 21. - Burpee wall balls and situps. This time I do not catch the ball with my face.
- March 23, today. - I deadlift, power clean, front squat and jerk 115 pounds for a measly 7 rounds while everyone else does between 12 to 22 rounds. My back hurts and I remember that I still have to reschedule my Kaiser appointment. Damn you tsunami gods.

There you have it folks. No tsunami no cry. I'm back and that's all that matters.

Till the next big one hits,

Rod