So close to "RX"

I front-loaded a few workouts today hoping to prep for my brother and sister coming in town; see, I wanted to maximize time with them so I'm opting to not go to the gym with them here. I worked out Sunday, Monday, and Wednesday before they came on Thursday. However, spanning the next three proved too much for me, so I did a WOD this morning in the apartment gym. Unfortunately, they didn't have a rower and I didn't see the platforms for box jumps, so I took the "3x(500m row, 12 bodyweight DL, 21 boxjumps)" and modified it to "3x(500m run, 12 BWDL, 21 burpees)". Huh. Burpees not fun. Of course, it was on the third set, 15 burpees down 6 to go, when talking with a personal trainer helping somebody else, he told me they had platforms (for step class) in the second half of the gym. Burpees not fun. 23:37 was my time, nothing to brag about but I was so close to being able to do it as prescribed. I scaled the BWDL down 20# to 155#. So close! (That in itself is an accomplishment for me.)

I would really like to be able to do WODs as prescribed. Granted, I can't even 1RM presses and thrusters that others are doing sets of, but that'll come as I strengthen my shoulders.

Non sequitor: with my sister in town, she's missing their anniversary, Father's Day, and the 5K race that her kids, her husband, and his father will be running in. In fact, the local paper is sponsoring their race registration and posted a story on them! Here's the link: The Coloradoan.

Go Alan, Adam, Sid and Viv!

"The Sevens" ... even more intimidating than it sounds

If you haven't realized, many CrossFit affiliates (if not CrossFit Central itself) passively and actively support the Wounded Warrior Project, whose mission is to "to honor and empower wounded warriors". Some events and some exercises are specifically intended as a way to honor soldiers (sailors, airmen, ...) who have sacrificed much if not everything defending our country. On December 30, 2009, 7 CIA officers and 1 Jordanian officer were killed by a suicide bomber. It is in paying respects to them that "The Sevens" was created. It is far from easy, and once you realize its rationale and birth, it's one you just don't want to fail.

It's 7 sets of 7 exercises, 7 reps each. Sound easy, huh? Even if they were easy exercises (which they aren't), that's 7x7x7=343 reps total. But they aren't easy:

• Handstand push-ups
• Thrusters, 135#
• Knees-to-elbows
• Deadlifts, 245#
• Burpies
• Kettle bell swings, 2 pood
• Pull-ups

Honestly, I wasn't really looking forward to it (in the "this is going to really hurt" mindset). And then I walked in and the instructor was blasting all sorts of "stretch out people, this is going to hurt" and "this is the hardest one I've ever done", as well as "scale; if you aren't considering scaling, consider scaling". Hmm. Certainly inspires confidence.

Well, I scaled, obviously, but I finished just after my goal of 40 minutes (missed by 28 seconds). It's only an excuse, but I should have finished on time: I dried my hands, chalked 'em, and went for the pull-up bar, and it was still sweaty from my last bout. So I took time to dry it off so I wouldn't fly off mid-kip (though that would have amused everybody watching).

I'm finishing the evening with a nice lightly-seared tuna steak, some lightly boiled vegetables, and some wine. Okay, the wine probably isn't perfect for me, but it was a good day! Overall, though I hate to use them as absolute metrics, I've lost 10# and about 1-2" on my waist, all in about 6 weeks.

The bigger question, of course, is how do I feel. I did a 30 mile bike ride yesterday, hoping to "feel" the extra energy and endurance. However, because I didn't have a bike computer with me I couldn't really assess my time and average speed. I don't think I did incredibly faster, though I did go further before my knee started aching. Other than that, I feel invigorated, the WODs kick me for about an hour and then I feel great (often following good food, too), and I have more energy during the day. Do I look better? I'd like to think so, but regardless I certainly feel better, so it's working.

I only have a couple of weeks left here at Potomac CrossFit, and I must say I'm a little bummed I'll be leaving. Granted, there are certainly many other good CF affiliates out there (and not-so-good ones). In fact, Razor's Edge CF in Pensacola is reputed as being good. That's where Molly is doing Foundations (stick with it baby!), that's where my friend's brother is going, and it so far has a good reputation. (That and the owner answered my email within 2 days, whereas the other Pensacola CF gym took a couple of weeks to get back to me ... and proceeded to tell me that I would need to pay an additional $50 for them to assess that I look Foundations-complete enough to attend 2-3 classes for the week before moving on to Indiana.) So, Razor's Edge, see you in a few weeks!

I've always been somewhat hesitant to take my shirt off in public, partially because I've always been a pale non-jock (you know the band-weanies :-). Though I don't think I'm anything to gawk at, Molly showed my picture to some friends and apparently they remarked that I look a little firmer/trimmer. Okay, I'm not here to model, but I guess I can accept the compliments. Other than my arms, though, I'm still rather pale ...

(Beavis? You there? You're an inspiration. Keep the push on.)

Feeling better, still looking clumsy ...

Tonight's WOD warm-up involved bench presses (haven't done many of those recently) followed by the WOD's 5 cycles of 30sec hand-stand hold, 30sec sit-up. No break. You know, as often as I see kids holding hand-stands for what seems like that long, you'd think it'd be easier. Uh uh. If you combine the fact that I fell out of it once each rep with the "subtract 10 situps for each time you fall out", well, I barely did any situps. Dang, that stinks.

But I am feeling better about this thing called CF. I've lost weight (and half a belt size) and feel quite healthy. Granted, this can also be attributed to changing my diet (more proteins, vegetables and fruits, fewer carbs), but that's okay.

I'm wondering if the 3/week membership I signed up for this month is going to be enough. 4/week would be nice, and I think 5/week may be too much for me (at this point).

Wait, what is She doing here?

I do another back-to-back CF day because I felt good and wanted to be challenged. Granted, I scaled the hang squat snatches to power snatches (based on Brian's recommendation about my form and new Vibram FF shoes), but I didn't do badly. Today's workout for me was going well until I realized (mid-jump) that Vibram FF's are not great for double jumps. In fact, my calves certainly have a thing or two to say about them.

Then I find out that my lovely wife took a statement I made over a week ago as a personal challenge to try CF herself. Not certain I said it exactly that way, but if I did, mea culpa. If not, well, if she finds she likes it then so be it! She's going through some difficulties right now (I know I did in the first few classes); I hope she is able to find a way to work around the problem to prevent them in the future and continue with a workout regime (CF or something else). She's also been blogging about it: http://evansmove.blogspot.com/ (as well as knitting and store-owner stuff ... if your stomach can't handle the shift from "manly weight lifting" to "girly knitting and crocheting", well, perhaps it isn't for you. ;-)

May not go again tomorrow, we'll see. I'm set for this month for 3/week, but I really won't be upset if I go over and upgrade to the next tier. For me, this month, it's worth it. Next month I don't think I'll have the support and will need to venture out on my own (and I really hope to find somebody who can CF with me on the base gym).

Molly doing CF? And blogging about it? What is this world coming to ...? :-)

CF, month 2

Metcon appears to be my undoing. Today's was relatively simple and devastating: 5 cycles of 3 minutes continuous sumo dead-lift high-pulls and box jumps, 3 minutes  break, and repeat. The 3 minutes break seemed to pass by a LOT faster than the 3 minutes of work.

Metcon is my undoing. I'm thinking I'll do more metcon on the off-days. Not so much really-kick-my-ass hard, but certainly *something* to challenge a little more. There are certainly days off when I'm not very sore and can handle some sprints or something like that.

I don't know that I've lost weight (though the daily-average-weight appears to be slightly lower), but I feel better. I think I'm over the initial shock of re-introducing my body to hard exercise and now want to work harder. Perhaps I can reduce my run-time by the end of the month.

Next month I hope to run a 5k with Molly. She has her own goal; I'd like to run with her and motivate her, but I'd also like to meet my own goal (25min). Think she'll understand if I only run with her for the last stretch?

The early pashto testers have spoken

... and they are not speaking highly of Monterey's testing process.

Background: the Defense Language Institute (DLI) in Monterey has been teaching languages for years and years. They feel (and rightfully so) that they own the process (as far as the USG/military is concerned). There is a branch in Washington DC (DLI-W) that provides some "low-density" languages (few students) that the State Department requires, as well as languages that are also taught in Monterey. In DC, the languages are mostly farmed out to private sector language schools (though we're told the materials are controlled by DLI-Monterey).

Recently, as AFPAK HANDS (an effort to provide select servicemen with extensive language and cultural training before going to Afghanistan and Pakistan) came to fruition, a lot more students have been going through DLI-W. (Specifically in Pashto, Dari, and Urdu languages.)

At least one of the schools feels that they create the same quality and speaking-level student in 4 months that Monterey creates in a year. Granted, there may be a slight vocabulary difference between the two, but it's not as sizeable as the 8-month deficit would lead you to believe. In fact, they've created some arguably 2 or 2+ solid speakers (the numbers are defined by the ILR scale).

The point of contention, of course, is in a world where efficiency is valued more than traditional metholodogy. If DLI-W can create on average the same level of speakers in a third the time, why spend the extra money that DLI (Monterey) requires for a full year?

Here's the rub: because DLI (Monterey) holds the torch on standards, they are the ones that provide the tests. This should definitely provide a standardization between the school houses so that a "2" in DC is the same as a "2" in Monterey. Unfortunately, many of us in DC believe that they feel the pressure and are actively trying to ensure that DLI-W does not produce results as high as Monterey.

Partial justification for this appearance of inequality: we are provided video and audio recordings of previous Oral Proficiency Interviews (OPI, the evaluation) at various levels of accomplishment. None of the interviews that were given this week were anywhere close to how the recordings went. They spoke a lot faster, used a lot more words that they know have not been covered (since they "own" the materials), and they were less patient with answers and interrupted the students. None of this was evidenced in the recordings.

Granted, this could easily be explained away by saying the recordings are out-dated (though they're within a couple of years) and the standards have changed. Though I think that statement is overly optimistic, it is possible.

Another possible cause: lack of standardization among testing instructors in Monterey. This is actually very possible, regardless of politically motivated efforts (actual or apparent). This is also very evident in many of the instructors in our (private-sector) course; some instructors really have little-to-no instructional ability or motivation, and with little apparent mentoring or training it appears that they will stay in that rut.

The fix? Either bring the senior tester in to each OPI to observe the other testers administer the interview, or record (video) the OPI and have the senior tester evaluate it afterward. Either way, they can provide guidance to bring them in alignment with the desired standard.

Regardless, it's annoying to have personal morale, confidence, and possibly money* be adversely effected as a result of politically-motivated discrimination.

Do I believe I'll be able to score a "2"? I think it's possible, though I wouldn't categorize it as a strong "2" so if the tester desires then they can easily "stump the dummy".

Just my $0.02. (Just over three more weeks and I'm up to bat.)


* Money: if we score a "2" or higher in some of these languages, we are eligible for a $200 or more bonus per month.

Okay, he told me not to run ...

... but now, two WODs in a row, I've run 2km. Not a lot of distance, granted, but still, Brian did tell me I shouldn't run as much (specifically for hip flexors' flexibility). Guess they try to keep us guessing.

Today's was completely metcon, meaning it really kicked my butt. "Man makers"? Oooouuuuuucccccchhhhhh. Really? Who thought these up? Judge for yourself: youtube. Now do as many as you can in five minutes. And then run 2km.

I set a modest goal (not as fast as the last run due to the preceding metcon) and made it by 4 seconds. I need to set harder goals for myself.

Though there are always a variety of opinions on what shoes to wear for CF, I've seen a lot of people wearing Vibram FiveFingers shoes. They aren't cheap but apparently are better for good form (lifting) and a popular trend I'm hearing about it shying away from big-soled shoes (running). In fact, some go with bare-foot; I'm not there yet.

So, does anybody have opinions on what type of shoes are good for CF? Think: "heavy" lifting (don't laugh, remember it's all relative) and running.

Some people have 2-3 different pairs of shoes depending on the WOD mix, but I'm not going that route.

Oh, and by the way ... they need to survive Afghanistan.

Thoughts?

There goes that neck again

Last night's actually wasn't that bad, and despite my header, it's only a slight twinge in my neck. Last night's WOD was push presses (had some difficult, I think it's my form ... figure that!) followed by two 1km runs with 2 minutes break. I set a simple goal for myself: looking at the previous group's numbers on the whiteboard, I took the slowest guy and wanted to beat him. His was 10:18 combined, I finished (exactly) at 10:17. My pace during each of the runs was actually decent for me -- a bit under a 7-minute mile. Could I have run faster? Well, I sprinted a little at the end, so I think so, but not by much. Good workout!

One of the other runners tried (for the first time) to run in his Vibram Five-Fingers shoes. Allegedly they're better than my uber-padded "running" shoes (in quotes because I'm told they may actually be conducive to less-than-ideal form) for both workouts and running. Maybe I'll go get some. We'll see. One guy said it was "weird" running in them but he had no problems.

And after this WOD, we move into Month #2.