The Oracle of Apollo
Snippets from the life of Apollo Lee

Today’s workout was one I’ve attempted once before. The instructions were simple—start a clock and do one pullup the first minute, two the second minute, and so on, increasing sets by one per minute until you’re unable to finish a set in a minute. I was able to do seven sets (of jumping pullups) last time. This time I got nine and a half.

My results: 11:02, 3:00 zone (hard); HR: 128 avg, 168 max; 99 cal

It was really ridiculously cold this evening, so I busted out my sets and headed back inside, but this workout didn’t burn very many calories. I added a second workout inside my house. It’s a variation on a supplemental workout I concocted a month ago.

Descending Front Back Go

10 rounds for time (Descending from 10 to 1):

1. 1x pushups (Front)
2. 2x situps (Back)
3. 3x squats (Go)

In other words, there are 10 pushups, 20 situps, and 30 squats in round 1. Round 2 has 9 pushups, 18 situps, and 27 squats. Round 3 is 8, 16, and 24. You can see the pattern, right? This ends up making the total exercise consist of 55 pushups, 110 situps, and 165 squats. Fun, fun. Next time, I’m really going to try to knock this one out faster.

My results: 20:08, 15:40 zone (hard); HR: 146 avg, 165 max; 228 cal

Today’s workout was the return of the five. Run 5 km for time. Just five words, right? So, let’s do it.

It was really chilly when I got out to the track tonight. I set my bottle near the fence under a light to mark my lap in a different place and set off, aiming at 2:15 laps and a half hour finish time. That would make me two minutes faster than last time.

I kept an almost perfectly even pace, staying within two seconds of my goal. In the last couple of laps, I picked up the pace a little bit, when I noted the possibility of beating 29 minutes. So, I pushed a little harder and beat the goal I set for myself by 75 seconds. <whew />

My results: 3.25 miles (5.23 km) in 28:45 (3:21 faster than last time)
More stats: 2:40 zone (hard); HR: 173 avg, 190 max; 440 cal

Split average: 2:13. Fastest: 1:56 (last). Slowest: 2:17 (fifth).

Today’s workout was “CrossFit Total”, a standard benchmark that requires three barbell exercises for max. I don’t have a barbell, so I’m substituting the entire workout. Today, like last time, I’m substituting the APFT. This will be the third in the series.

I started out with pushups this time, setting a timer on my computer (one that was actually accurate this time). Unfortunately during my situps, after I’d finished about 25, my computer went to sleep. So, I started the timer back over again at one minute and continued to 55 by the time the buzzer went off.

Afterwards, I headed over to the track nearby, hoping to shave 20 seconds or so off the run from last time. Aiming my laps around 2 minutes each, I knew I’d start to slow down after the first few laps. I concentrated on avoiding a drastic slowing. Fortunately, I had an old mix by my friend, Nate Bowen, so I couldn’t hear when my heart rate monitor beeped angrily for me to slow it back down. This enabled me to concentrate on a good pace and give myself an extra kick at the end. I cross the finish line exactly one minute faster than I did the same distance last time. I am an animal.

My goals for this time were to score 70s across the board, for a total of 210 points. I beat that goal this time by 10 points.

PT Test Charlie

• Sit Ups: 55 (APFT Score: 75) - required to pass: 42
• Push Ups: 46 (APFT Score: 70) - required to pass: 36
• Two mile run: 15:57 (APFT Score: 75) - required to pass: 17:42
• APFT Total: 220 (+10 over goal)

Next goal: 240 points (56 pushups, 59 situps, 15:30 2 mile run)

With the new APFT score, I’m increasing my multiplier for weighted CrossFit workouts. I was working at 65% (PT Alpha: 197 / 3 = 65.67%). Now, my multiplier is: 220 / 3 = 73.33%.

Let’s go!

Four months ago today, I got on the scale and was disturbed by the number facing me. It disturbed me enough that I decided to do something about it. I’d been checking out some workouts here and there, reading what friends of mine were trying to do. I implemented my initial plan based on my old Army PT, established a baseline, and started setting goals.

One of those goals was to lose about 10 pounds a month. I knew it would be rough, but all I had to do was move my body. Run, hike, do physical exercise. So, I focused a large portion of my energy on fixing my weight issue.

A month later, I had lost 8 pounds. I remember reading in various places about how most people eat garbage. There are generally two variables that play into your weight: how much you eat and how much you burn. I’d been tracking my workouts with a heart rate monitor. Now it was time to survey my diet, making sure that I was consuming extra protein for my strength training schemes, and ensuring that I wasn’t eating too much. Since September 1, I have meticulously tracked virtually everything I shove in my mouth. This has helped me fine tune my weight loss program.

• Jul 27: 196.0# (88.90 kg) ( start) => 28.12 BMI
• Aug 27: 188.0# (85.26 kg) (- 8.0#) => 26.97 BMI
• Sep 27: 178.0# (80.74 kg) (-18.0#) => 25.54 BMI
• Oct 27: 164.5# (74.62 kg) (-31.5#) => 23.60 BMI
• Nov 27: 156.0# (70.76 kg) (-40.0#) => 22.38 BMI

Today, exactly four months after I started, my number on the scale is exactly forty pounds lighter. I still have a bunch of body fat to lose, but I’ve lost more than 10 inches off my waist, gained three notches in my belt, and have since started a serious training regimen.

I’m on top of the world today, because this progress reiterates my occasionally forgotten knowledge that I can do anything I set my mind to. And so can you.

Onward!

Today’s workout was seven rounds of weighted pullups (1 rep for max load per round). Unfortunately, I have only two or three real deadhang pullups. So, this is what I’m doing instead:

Seven rounds for time:

1. 10 assisted pullups
2. 10 pushups
3. 10 bench dips

The pullups weren’t too bad, primarily because I had my feet on a nearby apparatus and was pulling maybe half my body weight. The first couple rounds of pushups were not horrible either, but I started to wear out fairly quickly and had to resort to subdividing the pushups into threes or fours. The dips started to hurt me in later rounds as the number of completed exercises climbed. It sort of feels like someone punched me in the breastbone. But, that’s probably just that I need to find a good hand position (or start doing parallel bar dips instead).

My results: 15:09, 8:58 zone (hard); HR: 152 avg, 176 max; 185 cal

Yesterday, as I was wandering around in my car, which I drive about once a week, I decided I should swing by Bicycle Outfitter for the first time in about 8 months, and buy a cyclometer that works with my back wheel and counts cadence. I picked up the feature-rich Cateye Astrale 8, so that I can keep track of some metrics for my work on the mag trainer I own. I’ve ridden on the trainer only twice before (Aug 13 and Aug 14), but as winter sets in and there are more rainy cold days, I imagine it will be far too tempting to drive my car to the train station (instead of doing my normal marching commute) and spin a session in my bike room on the trainer to make up the calories.

After the awkward setup, I got the Astrale working and adjusted, grabbed my iPod Shuffle, suited up, started some beats, and got to work. After a too-fast Elizabeth and the fact that I didn’t go for a usual weekend slow burn or hike today, I climbed on the 2100 and went to work. My goal: 10 miles, stopping every two.

I found that I’m unable to ride at a low heart rate, because of my desire to push a speed well over 18 miles an hour. It’s also pretty difficult to keep a steady rhythm, so I probably need to adjust my trainer. Finally, I notice the residual (or more exaggerated with my no-longer-a-cyclist legs) wobble from rocking back and forth while I’m kicking the pedals around.

My body: 40:41, 10:16 zone (basic); HR: 163 avg, 188 max; 579 cal
My bike: 10.00 mi in 32:27 (18.5 mph avg, 32.2 mph max)

I really like that the Astrale 8 gives me numbers in tenths of a mile over 20 mph (The Mity 8 I have measures speeds in halves of a mile over 20 mph). This makes me happy.

Today’s workout was a “girl” named Elizabeth. Elizabeth wasn’t too evil, but I didn’t have the equipment to do the full prescription. Here’s my work.

Three rounds (of 21, 15, and 9 reps) of:

1. Clean 60 pounds (2×30# dumbbells)
2. Chair dips

I was really surprised at how fast I got through this workout. The first set took the longest, both because of the number of reps and the fact that I was doing a full squat clean. The chair dips were fun because I was facing a window that reflects my menacing face back at me. Rawr, I am evil man. Fear me. <grimace />

My results: 8:43, 4:06 zone (hard); HR: 158 avg, 179 max; 115 cal

Today’s workout humbled me quite a bit. It was a fairly straight forward session, which I thought I’d get through with heavy weights and a good time. Yeah, I was quite mistaken about that one. Here’s what we’re up to this evening:

Five rounds for time:

1. 400 m run
2. Overhead squat - 15 reps

At first, I tried a couple of reps inside next to my dumbbell pile, just to make sure I could do the overhead squat with the pair of 30 pound dumbbells. Nope, that’s not going to happen. My form is shaky and I either topple the weight or lose the lockout on my arms. Let’s try with a pair of the 25 pounders. Again, not going to happen. Finally, I did three inside with the 20 pound dumbbells. That’s going to have to do.

I’m really gratified that I was able to keep my 400 m runs (more like 415 m per leg) under 2 minutes pretty easily, but those overhead squats humbled me, even at a light weight like 40 pounds. I better work on those more and get some good fundamental form practice. This workout should have taken me 20 minutes or less. Instead, I got it in half an hour.

My results: 30:09, 15:46 zone (hard); HR: 161 avg, 187 max; 412 cal

Also, this was my fiftieth CrossFit workout. I’m getting stronger and lighter. I can see the difference in my body in the mirror and my endurance is getting better. Let’s see what the scale has to say:

• Sep 18: 181.0# (82.10 kg) => 25.97 BMI
• Nov 24: 157.0# (71.21 kg) => 22.53 BMI
• Difference: -24.0# (-11.1 kg) => -3.44 BMI

Onward!

Today’s workout scared me a little bit, but I decided to see if I could increase my numbers over last time. It’s not a complicated workout. For those of us unable to do muscle ups, it simply asks for 120 pullups and 120 dips.

Just before sunset, I headed over to the elementary school nearby to do the work on the low bar and the rolly almost-as-low bar. Standing on the bench allowed my assisted pullups to be doable in a reasonable amount of time (I decided against doing jumping pullups just because of the sheer amount of work I’m doing today). The dips proved to be the most difficult and toward the end, each descent felt like someone was punching me in the sternum. But, I managed to yank and dip my way done with the exercise in under 15 minutes. I think my performance was okay, but nothing to get excited about.

My results: 14:00, 8:06 zone (hard); HR: 148 avg, 165 max; 164 cal

Today’s workout wasn’t too bad. It was “Helen,” a standard benchmark workout that consists of three events. To wit:

Three rounds for time:

1. Run 400 m
2. 21 Kettlebell swings
3. 12 pullups

I’m still doing jumping pullups and I used the 35 pound kettlebell I had in my car from the other day. The running was the fastest part for me and, as expected, the pullups took the longest. If you do this workout at full intensity, it leaves you breathless almost immediately.

My results: 19:41, 8:00 zone (hard); HR: 164 avg, 183 max; 279 cal

Today’s workout was pretty simple: Do five set of three reps, ramping weight, of the clean and jerk. With no Olympic barbell set, this was going to pretty easy, so I changed each set to ten reps.

My form is terrible. I clean the weight to my shoulders just fine, but then I always screw up the split landing when I jump the weight above my head. Luckily, I was using a pair of 30 pound dumbbells tonight, so the weight was never an issue. After 50 reps, I still couldn’t get a consistent jump split, no matter how many times I’ve seen the video. Seems like something to practice more.

My results: 14:26, 7:56 zone (hard); HR: 154 avg, 173 max; 181 cal

Two months ago today, I started doing CrossFit as my primary training regimen. Since that day, I have lost 23 pounds and I’ve noticed significant changes in my body composition in the process. Today’s weigh in had me at 158 pounds, 38 pounds lighter than 16 weeks ago, and I feel like I am in better shape now than when I was primarily a cyclist. I have a long way to go, but I know it’s going to be awesome to reach and surpass my goals. Especially with more brutal barrages of work like today.

Today’s workout was insane, dubbed “Filthy Fifty.” It took me over and hour to perform and the sheer amount of work I did virtually guarantees incredible soreness tomorrow. This may be the toughest CrossFit workout I’ve ever done. You’re not going to believe this list of tasks. Ready? Let’s get it on.

1. 50 box jumps, 24″ box (I used bleachers at the park).
2. 50 jumping pullups
3. 50 kettlebell swings (35 pounds)
4. Walking lunge, 50 steps
5. 50 knees to elbows
6. 50 push presses, 40 pounds (2×20# dumbbells)
7. 50 back extensions, standing (20# dumbbell)
8. 50 thrusters, 40 pounds (2×20# dumbbells)
9. 50 burpees
10. 100 rope jumps

I did the first half of the work at the local park, because they have bleachers to jump on and a pullup bar. The pullups, knees to elbows, burpees, and thrusters took the most time. I’m getting stronger and faster, but the process is gradual. After nine minutes had elapsed while I was attempting the knees to elbows, I pushed through the set, tossed my weights and kettlebell into the car, and drove home to eat a Clif shot and get more water.

This was a workout that handily whipped my ass. I am still kind of a pansy, but I’m seeing some positive results. This set had me panting a lot and standing around staring at the dumbbells. My goal for next time is to do all this in under an hour.

My results: 1:05:04, 41:16 zone (hard); HR: 153 avg, 179 max; 817 cal

Today’s workout was a hero workout called “Michael”, which I get about once a month (October 25, September 19). In October, I did the whole workout, but I ended up rubbing my butt the wrong way on the flagstones in my front yard. This time I was determined for that not to happen.

My goal was to be substantially faster than I was last time—turn in a time faster than 35:15. After procrastinating as long as I really could, I set my watch, and started.

The first part is the 800 m run. I was aiming at 4:00 or faster per leg, but every time I needed to cross the street in front of my house, a parade of cars would come by at that exact moment and add a few seconds to my time. It didn’t matter whether it was the start of the run or the end of the run. Never a car when I’m not running, suddenly a parade when I am.

I used a 30 pound dumbbell for the back extensions, which weren’t too bad. I also use the 30 pound dumbbells to hold my feet down while I’m doing the situps. I noticed on my timer that I was nearing completion three minutes faster than my previous time, so I pushed for that goal. Unfortunately, my hip started to cramp a little bit just before the finish line. Still, a good workout that had me breathless for a while.

My results: 32:33, 9:22 zone (hard); HR: 162 avg, 191 max; 456 cal
Improvement: 2:42 faster.

Today’s workout is a standard benchmark workout, called “Fran.” Fran requires three rounds for time (with 21, 15, and 9 reps per round) of thrusters and pullups. I did my work with a pair of 30 pound dumbbells and jumping pullups.

My time was longer than I’d have liked, because in the middle of my first set of thrusters, my heart rate monitor strap lost contact and it would sporadically read my heart rate. After some time of fussing with it, getting it all wet, getting my chest all wet, and losing about two minutes to messing with my technology, it started working correctly. Onward!

I’m still not very good at the kipping pullups, but I can get four deadhang pullups on the high bar. In order to keep the intensity up and complete this workout in less than three hours, I did jumping pullups from the lower bar. My touch on the ground is getting lighter and lighter and I’m sure I’ll get a full set of pullups soon.

Sadly, I took a lot longer than I intended to, but most of that involved me yelling at technology that I expect to be accurate. Oh, well, no sense whining about it. Fix the issue, overcome the obstacle, and march on.

My results: 22:59, 9:37 zone (hard); HR: 159 avg, 176 max; 256 cal

Today’s workout — called “Diane” — required an Olympic weight set or three. The prescriptions was for ten tapering sets (of 10 - 1 reps) of:

1. Deadlift (150% BW — 238.5 lb) [I weigh 159 lb today.]
2. Bench Press (100% BW — 159 lb)
3. Clean ( 75% BW — 119.25 lb)

The heaviest weight I have is a pair of thirty pound dumbbells. The last time I attempted this workout, I scaled the percentages around the 60 pounds of the maximum weight and doubled the number of reps. This time, I’m a little stronger, so I decided to do all the exercises with the same set of dumbbells.

The most difficult transition was from the deadlifts to the “bench” presses from a lying position on the floor. The technique involves sitting on the floor, hugging the dumbbells to my chest, and rolling back into the bench press position. Then, the transition back to a standing position for the cleans was sometimes tricky.

Still, this is a really good workout that will become far more challenging when I get access to real set of weights.

My results: 19:23, 8:56 zone (hard); HR: 149 avg, 171 max; 238 cal

Today’s workout was light enough that I got through it pretty quickly. I didn’t have the equipment to do the full prescription, but I got my dose done. Here we go.

Seven rounds for time:

1. 10 Sumo Deadlift High Pulls (53# Kettlebell)
2. 10 Chair Dips

I picked up the heavier of my two kettlebells today, about twenty pounds heavier than the one I used the other day. Since I don’t have rings set up, I used a chair for the dips. The whole workout went pretty quickly.

I should do more things with the kettlebells, especially the heavy one. Perhaps I should get a training book to walk me through some interesting supplemental circuits using them.

My results: 10:11, 3:45 zone (hard); HR: 159 avg, 177 max; 140 cal

Today’s workout consisted of two exercises I’m not strong enough or balanced enough to do. But, I went after it anyway, making my substitutions. Here’s my work:

Do as many rounds as possible in 20 minutes of:

1. 5 SASL pushups
2. 10 assisted pullups
3. 15 walking lunges

Before I got to the park and attempted to use several of the parcourse apparatus to invert myself and attempt hand-stand pushups. I’m just not able to support all or most of my weight on my hands and maintain enough balance to use such a position for pushup-style exercise. I’m still awkward and unbalanced. Pullups are still difficult for me. I warmed up a little bit and tried to get the rhythm right for the kipping pullups, but for some reason I can’t get it right. This is especially infuriating for me, because I’m a dancer. I have two achingly slow palms in dead hang pullups. For all my strides, that’s my best showing.

I was shooting for four rounds tonight of the work tonight, though. I knew with the extra jumping pullups that it would take me some time. The pullups are my weakest exercise and, despite the fact that I have lost more than 35 pounds, I don’t feel like I’ve gained any headway in the pullup department. I’m going to have to add extra work to help me build my upper body strength much faster.

So, in 20 minutes, I got 5 rounds plus 5 of those special pushups. I guess that’ll do. For now.

My results: 20:00, 14:12 zone (hard); HR: 157 avg, 177 max; 269 cal

Today’s workout was a real nightmare. It required a plethora of sumo deadlift high pulls and a double plethora of rope jumps (single unders for me). Unfortunately for my planned distance hike slow burn today, it started raining about the time I was finishing lunch.

A little rain is not going to stop me from going for it, though. So, we might as well suit up, grab the kettlebell and the rope, and go for broke.

Today’s work:

1. 100 sumo deadlift high pulls (35# kettlebell)
2. 50 rope jumps
3. 75 sumo deadlift high pulls (35# kettlebell)
4. 100 rope jumps
5. 50 sumo deadlift high pulls (35# kettlebell)
6. 200 rope jumps

The assigned workout called for rowing and double unders, but I don’t have a rower and can’t do double unders, so I doubled the rope number and did a high pull for every 10 meters assigned on the rower. On this workout, I ended up doing an extra set of 50 rope jumps in round 2, because I noticed that every time I’d jump my heart rate monitor would lose my heartbeat. For a while, I tried to adjust the strap. I wet the sensors, I tightened it up, I loosened it, but it read sporadically for several minutes. I’m sure that chopped a bunch of calories off my final results.

It was raining outside, but I have a kayaking jacket, so I stayed mostly dry for a while. When I relax over the rope, I can do 50 or 60 jumps in a row, but when I get pissed and kick myself in the ass, I can do 2. Easy does it, slick.

What a great workout. Hopefully, next time I do this, all of my calories get counted.

My results: 36:29, 10:15 zone (hard); HR: 157 avg, 188 max; 416 cal

Today’s workout was “Cindy”, which I did once before, about six weeks ago. This time, I went to a park with a low bar that’s slightly over my head. I gritted my teeth, set my heart rate monitor going and went after it.

Complete as many rounds in 20 minutes as possible of:

1. 5 pullups (assisted)
2. 10 pushups
3. 15 squats

I knocked out my first five rounds in 10 minutes. As the clock was winding down toward the 20 minute mark, I pushed extra hard to get through the eighth set. I was even able to finish an extra five pullups before the timer hit the magic number.

My results: 20:00, 12:46 zone (hard); HR: 159 avg, 178 max; 274 cal

Today’s workout was yet another in a string of CrossFit WODs that requires a weight set. I have dumbbells. Today’s workout called for five rounds of three rep sets of deadlifts. I opted for five rounds of fifteen rep sets of deadlifts, using a pair of 30 pound dumbbells. I got through those really fast and was showing a caloric burn of 70 calories on my heart rate monitor. After missing a section of my commute this morning and having a work lunch that prevented my 200 calorie hike to the grocery store, I wasn’t ready to put a sub-100 calorie workout in my log.

So, I reached under the table and picked up my 35 pound kettlebell. I decided to knock out an equivalent set of sumo deadlift high pulls. That went by fairly quickly as well, but I can really feel both the deadlifts and the high pulls in my back and belly.

My results: 9:46, 4:20 zone (hard); HR: 154 avg, 179 max; 125 cal