Training Log Archive: Charlie

Travel day today (Boston), so not any time for anything else (and another travel day tomorrow - DC). Rhonda is of a mind for us to do this Concept 2 challenge involving 100K by December 23 or something like that.

C • Don't get hurt.. 2

Dog walk with Rhonda , Sassy and our friend's dog Jasmine.

Checking out a piece of property on which the land trust may obtain an easement. Very nice, with Cherry Brook as a border and some real topography. A lot of wandering, as I was hard to keep the group together.

Checking control sites for night-O, with Sassy and Rhonda.

workout with Mark Izzo, instead of Jen our usual coach. Long and structured warmup: theoretically 5 rounds (although I only made it through 3). 5 reps of each exercise (except 1 length of the gym of the creeper crawls).
creeper crawls
box jumps
overhead squats
wall ball
sledge hammer hits on a big tractor tire

Then the main workout was dumbbell Fran: 21-15-9 of dumbbell thrusters and pullups. Killer. I don't have useful pullups back yet, so I was doing them with a band assist.

Back is really tender.

vetting Bill D's courses at Sessions in anticipation of the December 4 meet, dragging my cousin Matthew around. Not much running. Back in serious spasm mode, and achilles tendon not too happy either. But a beautiful day and nice to be out in the woods.

Killer workout, and a large crowd, probably 40 or so folks.

Workout was 20 reps each of 7 exercises, with a 400 M run after each exercise.

20 DL (I used 135)
20 KB swings (20KG)
20 OH squats (only a piece of PVC pipe - flexibility issues)
20 Burpees
20 pullups
20 box jumps (20" box, in deference to my sore knee)
20 DB squat cleans (20#, in deference to my sore R arm)

Fun, though.

I heard from Dennis Wildfogel that George Minarik suffered a serious heart attack yesterday and is being treated at a hospital in Richmond CA. I gather George's condition is quite serious.

The family has set up a site for friends and family to register, receive information when it becomes available and post well wishes. To enroll in the site, go to https://www.lotsahelpinghands.com/c/650191/

George's wife Leslie and daughter Sarah, and his very good friends Dennis and Louise have been at his side, and what I know about this I know from Dennis. George has been an M-60 competitor of mine (and every age group along the way) for 25 years, and one of the nicest guys in the sport (and our sport is well supplied with nice guys).

C • George 2

long warm up, then the workout was 7 rounds of 5 reps each of three exercises: DB split cleans, DB split jerks, renegade rows.

A renegade row is accomplished with two DBs. Hold the DBs and do a pushup, then alternately row each dumbbell up to where it touches the shoulder, then another pushup, etc.

I only used 15#s, and only used one DB on the cleans because of the state of my R bicep (very sore from the last several days).

Tried to stay up last night to watch the Patriots, but only made it to half time. Woke up at 11 and they were well ahead, so headed up to bed. Too sore this morning for crossfit, or for a run, so a good day for some rest.

Walked out to the Little Down Marsh with David Mattson, who is going to trap some beavers for me. Nice walk, nice conversation. Sassy had a good time.