Texas Bombers Baseball

Well baseball season has officially kicked off. We had our first game Thursday night, and started off with a good win.

Dropping the 63 lbs over the last 7 months has helped tremendously with coaching.

For starters I'm much more energized for practices and games. I can also move around so much better in practice during drills and throwing to the boys at batting practice.

I love coaching youth sports. It gives me a chance to spend more time with my oldest Son Gavin, but also teach boys soon to be young men about sports & being a good teammate & overall person. I wish I could do for a living.

Before and After pics below. The one where I'm wearing a visor is from last summer in June. The one where Gavin and I are inside was from earlier today.'

WOD 3-30-12

I debated on doing this one with my back being sore from Wed. adjustment at the Chiro. Plus the broad jumps I didn't know how bueno those would be.

Being hard headed I went ahead and did this WOD. Not smart on my part. I should've taken the day off.

Workout of the Day:
10 minutes
5 burpees
10 KBS @ 55# (kettle bell swings)
10 air squats

10 burpees
15 KBS
15 air squats

15 burpees
20 KBS
20 air squats

20 burpees
25 KBS
25 air squats

25 burpees
30 KBS
39 air squats

I got through four complete rounds and finished the 25 burpees on round 5.

I was close to passing out after this one.

WOD 3-29-12

I had to scale this one on the weight. Only used a PVC pipe.

Warmup:
10 minutes on the bike
1 mile run in 10:06

Workout of the Day:
3 rounds for time
10 OH Curtis P's
10 burpees

I finished in 6:46. I did one extra round.

WOD 3-27-12

Workout of the Day @ 11:00am
4 rounds for time
10 split jerks
5 T2B
5 split jerks
10 T2B

Cardio @ 6:30pm
5 min row
1 mi run
5 min row

4x25 6# ball sit ups

WOD 3-26-12

I did a modified WOD.

Workout
3 rounds for time
400 m row
12 6# ball sit ups
21 rope jump rope singles

Aftermath
8 min AMRAP
55# Turkish Get Ups

WOD 3-22-12

Workout of the Day

AMRAP in 20 mins:

30 - Mountain Climbers (2 count)

90 - Singles (used a rope to jump rope with)

30 - Kettle Bell Swings - 35#

300 Meter Row

http://www.westplanocrossfit.com/wod/thursday-22nd-of-march-2012

5 rounds + 300 meters + 15 reps on Mountain Climbers

This was a good one. It's been a while since I felt that cardio burn in my lungs. Felt good to have that gassed feeling and have it hurt to breathe. My cardio wasn't as bad as I thought it was going to be, the extra cardio rows I've been doing (20-30 minutes), and extra running (3-5 miles on the Elliptical) have definitely helped. I did get fatigued on the kettle bell swings, and the 35# got heavy fast after the first few rounds. It didn't help that I did those yesterday. Hopefully the upper body training I'm doing twice a week will keep me from dropping off on my strength too much.

I'm going to hit the upper body hard with Derek tomorrow morning, and take the weekend off. Might go see Rich Froning do Open Workout 12.5 on Saturday (if we don't have any baseball games) with Chad out at Crossfit Aledo. He's the guy who won the Crossfit Games last year.

WOD 03-21-12

All I can say is it sucks having to modify WOD's and scale weight down becuase of my damn knee. Only 14 more days until I go abck to the Dr.

Workout of the Day
5 rounds for time:
12 Hanging Power Cleans - 45#
6 Pull-ups - no bands

2 minute AMRAP:
Burpees - did a step up version of this vs. hopping up from the push up position

6 minute AMRAP:
6 Pikes (like a HSPU but with my feet on a box)
12 Kettle Bell Swings - 35#

Cardio:
Run 1 mile (I walked it)

I walked the mile in a little over 15 minutes.

At least I was moving around today, as Zilla always says. I'm so ready to get back to some one on one skinnified work with Master Zilla, and some Outlaw training with Ninjow.

Personal Training Workout

Today was one of my weekly training workouts with Derek Lee at www.trainingtechniques.net . Today as a chest and triceps day.

Workout

Machine Chest Fly

Dips

Bench

Machine Shoulder Press

DB Lateral Raises Super Set with DB High Pulls

DB Triceps Extensions (behind the head)

After the workout I went next door to www.westplanocrossfit.com and did some mobility exercises for my knee. I can feel it getting better, and I'm ready for the next two weeks to be over with, so I can go back for my follow up appointment and hopefully get cleared to start doing some leg lifts.

If all goes well on the knee the plan for April is to work in a training day with Derek to start working on leg lifts and building up some strength. Derek and I will hit this one or twice a week for about 4-5 weeks.

Come May I'm hoping to be back at 100% and able to get back to full crossfit movements and no longer having to modify any WODs.

Baby steps!

Outlaw WOD 03-17-12

Outlaw Workout (modified)

20 minutes of skill work on snatch & squat clean work. Started off w/ the PVC pipe & 45# bar on snatch. Worked up to 115# on the snatch. Started at 135# on clean & jerks, stayed at that weight.

5 rounds for time:

5 dead lifts - 225#

20 hand release push ups

12 pull ups

Time was 16:46.

WOD 03-16-12

Workout of the Day

5 rounds for time.

400 meter row
40 air squats

My time was 16:36.

WOD 03-19-12

Workout of the Day

5 rounds for time:

10 hanging snatch pulls/ muscle snatch - 35# bar

12 hand release push ups

15 sit ups

Finished in 8:36.

3C's Challenge Before & After Pics

I didn't get to finish the # C's Challenge at http://www.westplanocrossfit.com/3-c-s-challenge due to my knee injury, but I was able to do my before and after pics. Pretty cool to continue to see the physical changes.

In 60 days I went from 241lbs. to 223lbs. maybe once my knee is better and I'm cleared to lift heavy shit again, I'll redo my Fran, Deadlift, Grace, and Cindy benchmark WOD's this summer.

Anxious to see where I'm at in another 5 1/2 months.

WOD 3-14-12

It felt good to be back at the box for the 11:00 AOM power hour. Today's WOD was a good one.

I had to modify it to avoid any strain on my knee, but Ninjow made it work & it still got the heart rate going.

Workout of the Day
AMRAP 15 min :

6 Pikes (feet on the box HSPU)
9 Ring dips (blue band)
12 V-ups

-------

AFTERMATH:
500 m Row TT

*TT = time trial. This means an all out effort. Must be done with at least a 3 min rest after the wod.

I got in 9 rounds + 15 reps. My time on the aftermath row was 1:36.

2nd Personal Training Session

I was back at Training Techniques for my second session with Derek. I showed up early so I could get a good 20 minutes of cardio in. I can't run right now outside or on the treadmill, so I ran on the elliptical.

This session focused on back and biceps. Yes we did some curls for the girls, but I was embarrassed by how week my biceps were. I really struggled with those. To be honest I struggled with the entire workout. Derek is keeping the pace quick and intensity high during these sessions, and definitely making my muscles work & burn. I forgot what that burn felt like. I really felt like my arms were going to pop they were so damn tight.

Like the first session this session ended with some core/ midline work. We did crunches on the flex ball, but with my feet up on the wall. Those hurt so bad my abs were contracting like crazy, and we finished with my favorite some tabata plank work. <<< Sarcasm in that!

I was sore the rest of the day and feeling this workout the next morning.

I felt it alright!

WOD 3-12-12

I went up to the box after work and my intention was to just row for 20 minutes or so, but I just couldn't help it, I had to do the workout of the day. After seeing the box jam packed with members and new faces and feeling the energy from those finishing up their max dead lifts for the 3 C's Challenge and seeing Jorge hit a new PR, I just couldn't help myself.

Now I was smart about it, I didn't do any heavy weight on the front squats I just warmed up with the PVC pipe and 45# bar. I actually stayed with the 45# bar for the WOD.

One week off felt like a month, the warm-up hade me gassed, and I kind of felt like Juanita again.

Workout of the Day
5 rounds for time:
3 Pull-ups (chest to bar)
6 Front Squats
6 Pull-ups (chest to bar)
3 Front Squats

I finished at 9:16. My mini victory was just being able to do C2B without a band. Knee was a little sore afterwards, but no pain.

Open WOD 12.3 3-10-12

I went into the box last Sat. to try and give the Open 12.3 workout a go. The knee was feeling better from having rested it last week.

As I was warming up Lisa and Ninjow were talking to me about doing this WOD, and if it was the smart thing to do with my knee. I really want to do this workout especially after hearing everyone talk about how hard it was, but Lisa and Ninjow talked me out of doing it. I was frustrated but not with my coaches, they are only looking out for me and my health. Justin said it best when he said look I want you back in 4 weeks not out for 4 months. I was just frustrated because of the injury and not being able to work out and compete. I am glad they talked some sense into me, because with that workout I would have definitely felt it on my knee.

Here is what Open 12.3 had to offer the athletes competing in the Open for the Crossfit Game.

Complete as many rounds and reps as possible in 18 minutes of:

 15 Box jumps, 24" box

 115 pound Push press, 12 reps

 9 Toes-to-bar

Some of our top athletes at our box men and women were around the 7-8 round mark.

Lisa did give me a cardio WOD to do that day and it was a good one.

For time:

600 meter row

6 sit-ups

6 burpees

900 meter row

9 sit-ups

9 burpees

1,200 meter row

12 sit-ups

12 burpees

1,500 meter row

15 sit ups

15 burpees

My time was 24:58.

Personal Training Session 3-9-12

I had my first personal training session with Derek of Training Techniques. He and I had worked out together a few times with Ninjow during some of the hugified sessions.

I was talking to him about my knee and being out of commission from doing any heavy Oly lifting for 4-6 weeks, or crossfit for a week.

My concern was falling off from the past 6 months’ worth of work I've put in especially the last 60 days for the 3 C's Challenge. Which I'm still pissed that I wasn't able to finish. I really wanted to see the improvement I had made with the benchmarks Fran, Grace, and Cindy. It was awesome seeing everyone in the challenge make such great improvement. Fuel to the fire to train even harder when I'm back to 100%, BUT also train smarter and not over train and make sure I rest and recover. I'm not 18 anymore, and as much as I want to think I am not, but that doesn't mean I can't still go balls to the wall.

Anyhow back to the training session with Derek. I was really surprised at how much this kicked my butt. I really struggled on some of the chest and shoulder exercises we were doing. I even mentioned that to Derek and how I thought I was stronger than how I was feeling, and he said you are, we are just going to work on the muscles you've been neglecting with crossfit. That way when I come back I'm even stronger. Which I definitely liked the sound of that.

So the plan is to hit up some training sessions for the rest of March (2-3 a week) until I got back at the first of April to get my knee reexamined. If I get cleared to lift again it's going to be a controlled type of lifting until I can build my strength back up in my left knee. Hopefully come May I can get back to 100% health and back into crossfit and being able to do everything and not have to modify. The key is resisting the urge of pushing it to hard just because it starts to feel a little better. I know myself all too well.

Bands No Mas!

I took yesterday off to let my knee rest, but was back in the box today.

Workout
20 minute row
Pull up Work (got 10 and then 15 unbroken without the band)
4 rounds of
25 sit ups
10 push ups

I was pretty stoked about getting 10 and then 15 pull ups unbroken todaywithout a band. My original goal for this was to be band free by the summertime. Glad to see my hard work the last 60 days is paying off. Even though Ican't finish the 3 C's Challenge we were doing at the box, I can definitelytell a difference.

I know 10 or 15 pull ups isn't much to some, but considering where I was 6months ago on the black band and really struggling, this is a mini victory forme. Of course Kelp had to remind me of falling off the black band into the wall,but it's funny to laugh at that now.

I'm looking forward to a training session I have set-up with Derek Leetomorrow. I'm going to work with him on Tuesday, Thursday, and Saturday's nextdoor at Training Techniques. The goal here is to get strong with my upper bodyespecially my shoulders, and once I get cleared on my knee to start liftingagain build that strength back up, so I can be balls to the walls again withcrossfit come May.

Depending on how my knee feels on Saturday I may try the Open 12.3 workout.Probably not going to happen though, but we'll see.

Buff Bagwell WOD

Well I went in with the AOM power hour crew today, but I didn't get to do any crossfit. While Kelp, Chad and Josh were setting new PR's and blasting through WOD's I was next door at Training Techniques.

It felt so weird to not be training with the Group listening to hip-hop-anonymous. Instead I was doing a Buff Bagwell chest workout to some pop music. I've got to remember to start bringing my head phones and ipod.

Workout
3x10 Bench Press @ 135#
3x5 DB Press @ 45#
3x10 DB Flies @ 15#
3x5 DB Pullovers @ 45#
3x10 DB Incline Press @ 45#
3x10 DB Flies @ 15#
3x10 Front Raises @ 10#
3x10 Lateral Raises @ 10#

Chest Flies on the Cable Machine as many as I could get. 30 reps @ 20# on each side.

Old WWF fans know who this guy is, lol!

This is going to take some getting used to since I've been wired for crossfit training and WOD's the past 6 months. I already can't wait for my damn knee to get better!

That being said I am going to work 1 on 1 with Derrick Lee next door for some personal training work. My goal is to keep working out and doing exercises and movements that  I can while trying to increase strength and continuing to work on lean muscle mass. Oh and lots of CORE, lots & lots of 7 minute abs work, ha!

It's been great the past few days seeing everyone's hard work the past 60 days for the 3 C's Challenge paying off. Lots of new PR's and awesome times being set across the board. I just wish I had a chance to freaking do the benchmark WOD's for the challenge. It's absolutely killing me not being able to do them. I found myself in my office at work today with a PVC pipe doing thrusters telling myself I got this. Let me say it again freaking killing me that I can do the WOD's and finish this challenge.

I'm going to circle back around to Fran, Grace, and Cindy at the end of the summer to see where I'm at with these benchmark workouts. Hopefully by then I can pick abck up with the Outlaw WOD's too.

On a positive note I was down 3 more lbs. from last week and weighed-in at 227 lbs. today. 59 lbs down and 41 more to go. My diet is going to be even more important the next month or two while I'm out of crossfit.

Out of Commission

I felt a sharp pain this past Sat working out and it got worse throughout the day, especially during baseball practice. I iced and rested like crazy yesterday, but this morning it still didn't feel right.

I went to see the Ortho Dr this morning and got some bad news. I have a few tears in my left patellar tendon.

Good news is I don't need surgery. The tears are slight and with time will heal on their own.

It's like an old worn piece of rope that has a few threads come loose over time. Same with my tendon. Years of sports and being overweight has worn that tendon down.

I've got to lay off of crossfit for at least a week, and any heavy lifting for 4-6 weeks.

Frustrated but it's only a road block if I allow it to be. I'll rest it & recover, and big back in the box soon enough.

Before & After Pics

I thought I'd have some fun with this post and look at different pics over the course of the last 6 months. It's amazing to see the change, and it feels great too! I can't wait to see the changes over the next 6 months, as I work to complete my original mission!

The above pics are day 2 of crossfit taken on 08/30/11.

Crossfit at 4 weeks.

Crossfit at 5 weeks, also when all the injuries started, and yes that is the other fat guy above!

Crossfit at 1 month and 1 week.

Crossfit at 13 weeks.

Me with Lisa on 12.16.11. A little over 3 1/2 months of crossfit.

New Years Day 1.1.12.

The two front and side pics above were taken on 1.13.12 for the 3 C's Challenge.

Kelp and I on 1.21.12.

Kelp and I at 5 months on 1.28.12.

Airport WOD pic on 2.17.12.

Kelp & I on 2.23.12 almost at 6 months.

El Don w/ my Ninjas Ninjow & Zilla at 6 months.

Kelp and I on 3.2.12.

Open WOD (12.2) 03.02.12

I went to bed thinking about this workout, and I was nervous about it all morning. It was a good nervous, like the butterflies in my stomach I used to get before games back in my sports days. That seems so long ago now. I really missed this feeling. Anyone who has ever competed in any type of sports knows what I'm talking about.

I think it was a combination of the movement the snatch, and the weight involved for this workout. This is a move I've only really been working on for about a month with Ninjow during our hugified sessions and Outlaw WOD's. The most I had snatched to this point was 115#. I definitely didn't want to let him down for sure, and I wanted to represent my box with a respectable #. I also put a ton of pressure on myself, I've always been wired like that since I was a kid.

Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

You can read the full workout descritpion at http://games.crossfit.com/workouts/the-open?#tabs-2 .

I fell three reps short of my goal of 60. On a positive note I hit a new PR today by snatching 135#.

Kelp is #50 in the South Central Region & I'm #293.

I've got to take a moment in this post to gives some props to my crossfit partner in crime Kelp aka Chick Norris. She absolutely crushed this WOD today and hit 75 reps. She also got a new PR at this move snatching 100#. I have a lot of things to motivate me with my mission and crossfit, and she is definitely one of them. Proud to call her my good friend and honored to WOD with her and go through this Open process. Keep an eye out for this girl right here. If she doesn't make it to Regional's this year, no doubt in my mind she'll be there next year!!! Proud of you Chick Norris!

El Don Birthday WOD 03-01-12

Today's WOD at the box was a bday WOD in honor of yours truly. Zilla also gave me a nickname today "El Don". Juanita is no more although I have a feeling that name is always going to stick w/ me at the box.

Workout of the Day
3 rounds for time.

200 m run
32 double unders
32 jumping jacks

Aftermath
32 ball slams/ sledge hammers

I finished this one in 7:07. Tried hanging w/ Zilla & Ninjow, but them Ninjas are fast. Hung best i could. Zilla broke 5 minutes & Ninjow broke 6 minutes.

My DU's were much better today. My first round I was able to get 20 in a row. <-- good for me. I still got some work to do but I'm closer to getting these down.

Also got to sport the AOM power hour tees today. Those came out great.

It's 11:00! Nuff said!