The Oracle of Apollo Snippets from the life of Apollo Lee

CrossFit Day 5

Today’s workout called for 30 muscle ups. A muscle up is an exercise where you false grip a pair of gymnastic rings, pull your body up and over the rings until you’re on your hands in dip position. Oh, there is no way I can do that. Watching videos of that is hard enough. The subsitution suggested is 4 dips and 4 pullups per assigned muscle up. This makes 120 of each. I’ve been working at a multiplier of 45%. So, that makes 54 of each this evening.

After nearly four hours of hiking this afternoon, I just wanted to go out, do a few sets of a few reps at a time, and trudge home dragging my knuckles. Trying strict pullups—yeah, two. Two? Is that all you have, Apollo, you weak piece of crap? Okay, pullups in CrossFit speak are kipping pullups, unless designated as strict. Try as I might, I cannot get the rhythm down for those types of exercises.

So to build up to that, because I have no upper body strength at all, I did a bunch of jumping negative pullups. This is where you grab the bar, jump to where your chin’s over the bar, and lower yourself to full extension, fighting gravity. I grunted out 40 of those before my arms could handle no more.

From the bar, I headed over to the parallel bars to see if I had any dips. I had two of those, too, at full strict extension, no leg movement and full arm extension. Okay, let’s not go down all the way and see if we have a few more. After an eon of doing the ones where I’d go down less than six inches, I had finished 40 reps and could no longer hold my own weight on the parallel bars. Wow. Weak. Embarrassingly weak.

It’ll come. I just have to push as hard as I can, keep doing what I’m doing, and I’ll get stronger. Onward!

My results: 20:53; HR: 156 avg, 144 max; 289 cal (30% fat)
Today: including the hike and the warmup walks and today’s pullup/dip fiasco, I burned 2344 calories. That’s not a bad day at all.

Castle Rock State Park

This morning, I headed up to Castle Rock State Park with Ozreiousn. She’d never been up there before, but I have. So, off we headed, once I laced up my boots.

It was a little cloudy at the Saratoga Gap and, in fact, it drizzled on us a little near the end of our hike. We hiked into the Campground, 2.8 miles in (further than I’ve been on any of my previous visits). After jumping around at Castle Rock and climbing all over everything, I noticed that I’d forgotten Clif Bars about the time we reached the campground. Turning around, we climbed hard along the trail to try to put some distance with a strangely mooing couple. After a mile or so, we let them pass us and wander away. When the hike was finished, we’d hiked about 6½ miles over some astonishingly beautiful ridges and through mossy, ferny forests. Castle Rock is such a beautiful place in the fall, when the leaves are changing.

Afterwards, we swooped by REI to upgrade my GPS and replenished our expended calories at La Fiesta in Mountain View, a superb Mexican restaurant. I’ve been watching my diet lately, but I’d budgeted in a big after-hike meal. I burned over 1600 calories on the trails and I’m 19 pounds lighter than I was two months ago. Oh, La Fiesta, how I love your cheese enchiladas.

CrossFit Day 4

Today’s workout, named “Isabel”, was fairly simple: Do 30 reps of 135 pound snatches. Lacking an Olympic weight set, like yesterday, I opted to use my 30 pound dumbbell and follow the example of a video entitled “Dumbbell Snatch tri-panel.” So, let’s go for 15 on each side.

Rep 1: 30 pounds, left side. Uh, no. Not like this. Maybe your balance is just off — you’re a beginner, after all. Reset, try again. Let’s do this thing. Nope. That time, I had a hard time keeping my balance. So, I grabbed a rubber 15 pound dumbbell and tried the entire set again. That was a little more manageable, but I often had a hard time keeping my balance with what seems a very simple move. I should seek form correction from a professional as soon as possible.

After knocking out fifteen on each side, I felt like I wasn’t done yet, so I grabbed my new 16 kg (35 pound) kettlebell. The kettlebell is really awesome—and not just because it says “APOLLO” on the side—because it provides dead weight with a handle that can be used in a surprising variety of ways. I opted to supplement today’s workout with a set of thirty Sumo Deadlift High Pulls.

My results: 9:45, 5:04 in Zone (147 – 164 bpm); HR: 156 avg, 180 max; 136 calories (30%) fat

Tomorrow will be the super killer. 54 pullups, 54 dips, and a hike in Castle Rock State Park with my buddy, Oz.

CrossFit Day 3

Today’s workout was very simple, but it required special equipment. Do thirty reps of the Olympic Clean and Jerk at 135 pounds. My level in the CrossFit program (on my own) is 45% reps at 45% of the weight. But, today, I thought I’d push myself a little harder and go for all 30 of them.

Unfortunately, the classic clean and jerk requires a barbell. I decided to substitute dumbbells for the normal equipment. 45% of 135 pounds is 60.75 pounds. Ah, so I get to clean and jerk with 30 pound dumbbells, following the example of a video entitled “Dumbell Split Lifts” (sic) on the exercises guide. The woman in the video has good form. I do not. It’s very clear to me that I could benefit from instruction. I’m quite tempted to drop in and visit one of the local CrossFit-endorsed gyms (I already talked to the 24 Hour Fitness people and was not impressed much by a room full of treadmills and TVs) and see if I can attempt some of these lifts with dumbbells with my current form. Certainly, someone would have to pity the world enough not to allow me to unleash my ugly ass form on the innocent eyes of other people.

It was good work, despite an interruption of someone walking through. I slowed down quite a bit (I’m self-conscious when I’m working out). But, I finally ground out the last few in the set and my form got uglier and uglier. The 30 pounders were quite hefty and it looks like there’s more of the same tomorrow.

My results: 14:43 (15:31 including cool to 147 bpm); HR: 169 avg, 180 max; 251 cal (20% fat) burned.

I can only keep getting stronger from here.

Also, there’s this exciting result:
Today’s Weigh-in: 178.0 pounds (80.74 kg) => 25.54 BMI.
Eight weeks ago today, I was 18 pounds heavier than I am right now.

Onward!

Passport Day

Today, I went to a post office in San Francisco to apply for a new passport, since my original passport expired many years ago. It was a significant ordeal that surprised me by its ferocity.

Despite having made an appointment and located my birth certificate, I was unable to find a printer to print off the application (I recently bought a printer from my housemate, but it’s still boxed in the quagmire that is my bedroom). So, first, I had to grab the application, fill it out on the counter, and go on my next errand.

The location I was at had cameras that were broken, so I had to wander to a nearby drugstore, get two photographs taken, and hang out for half an hour. Finally, I headed back to the post office, waited in line for 15 more minutes, and submitted my documents. Finally, all done.

Or was I? I got back to work nearby and found a message on my cell phone’s answering machine.

“Hi, I’m calling from the post office. We didn’t have you sign the passport application. Please return to the post office to do so today.”

While scrambling to unbreak a number of work-related retardation issues that I caused, I scrambled away to the post office, getting the panic halfway there that my checkbook had fallen out of my wallet on the streets of the SOMA. After waiting in line for another 15 minutes to sign my application, I was finally done with my passport application procedure. The heart attack about the checkbook festered until I got to my desk, looked around, and found it stowed correctly in a drawer. Passports, thankfully, last ten years. In 2017, I can renew by mail!

<whew />

CrossFit Day 2

This morning’s weigh in has me at 180.5 pounds (81.87 kg), so I’m not losing weight as quickly as I was. This means I simply have to work harder. Let’s keep on the CrossFit for a while and see where it gets me.

Today’s workout is named in honor of a Navy lieutenant who died in Afghanistan in 2005. As per yesterday, I’m doing reps and weights at 45% (until a subsequent APFT test I’m putting on my calendar for September 29). Here’s the official “Michael” with my substitutions in parentheses.

Michael:
Three rounds for time of:

1. Run 800 meters
2. 50 back extensions (23 standing weighted back extensions – 15# dumbbell)
3. 50 situps (23 situps)

I think I did fairly well, considering my newness at this. I was frankly surprised that my average 800 meter times were 4:20, 4:30, and 4:40, which isn’t much, but it’s as fast as I have gone at the track (2:20 laps lately have been the minimum standard) and I managed to catch cross traffic every single time I reached the only place I have to cross a road. Situps are much more difficult when you count them aloud one by one. Not focusing on the ground and then the ladder nearby during the back extensions prevented me from losing my balance.

23:23 (24:00 including rest to 147 bpm); 4:56 Zone (147 – 164 bpm); HR: 172 avg, 187 max; 402 cal (20% fat)

Onward!

Trying CrossFit

Over the past seven weeks since the shocking weigh-in, I’ve lost 15 pounds. Starting on September 1, I’ve meticulously tracked what I eat and how much I exercise, thanks to my heart rate monitor. I’ve been doing a burpee weight workout over the last couple of weeks to prepare myself for what seems like the ultimate fitness regiment — CrossFit.

Yesterday, I decided to switch from my same-thing-every-day thing I’ve been doing recently to a scaled back version of the CrossFit program (so that I can get myself into “Ready for Anything” condition). So, that first day was this evening.

Since my recent APFT attempt, I have cut a significant amount off my two mile run time, but I haven’t completed another informal test since. So, I decided to start the CrossFit workouts in my own house with my own equipment scaled back.

How did I scale back the workout? For now, I took my APFT score over three events (in this case, 136) and averaged it. That makes my starting point 45% of the prescription. 45% of the reps and 45% of the weight.

Today’s workout was this:

For time:

1. Row 2 km (substitute 200 reps of the sumo deadlift high pull @ 45#)
2. 50 Wall Ball shots, 10 foot target, 20 pound ball (Substitute thrusters @ 40#)
3. Row 1 km (or 100 sumo deadlift high pulls)
4. 35 Wall Ball shots, 10′, 20#
5. Row 500 m
6. 20 Wall Ball shots, 10′, 20#

Applying my multiplier (45%) to the workout, it comes down to:

For time (all exercises with a pair of 10 pound dumbbells to total 20 pounds of weight):

1. 90 Sumo Deadlift High Pulls
2. 23 Thrusters (Squat to Push Press)
3. 45 Sumo Deadlift High Pulls
4. 16 Thrusters
5. 23 Sumo Deadlift High Pulls
6. 9 Thrusters

Okay, uncle. I had to stop a few times, recover a little bit, drink some water, consider the fact that I’m a weak bastard, and go for it some more. I will certainly feel this tomorrow.

My results: 13:12 (14:19 including cooling down on the floor), 4:08 in Hard Zone (147 – 164 bpm), HR: 168 avg, 184 max, 226 cal burned.

This program is totally going to obliterate me.

Yeah, I will be predating some posts coming up, particularly about a recent trip and some of my fitness stuff. Just not today. I’m exhausted.

Test Run Kilo

After a long slow-burn walk this afternoon to get coffee and other things, I decided to head for the track again to see if the beats in my iPod drove me faster than normal or if the speed from last time was a fluke. Not, mind you, that I was fast — just faster than I was before.

I threw the beats on and off I went, trying to stay under 3 minute laps. I just started breathing somewhat to the beat of the mix that was in my Shuffle and stomped it out. With the music playing, I couldn’t hear the beeping of the heart rate monitor, so I kept pushing. When I was nearing the first mile, I noticed my heart rate at 195 bpm, so I stopped after Mile 1 and let myself cool down to 150. The second mile was nearly as fast as the first. Here are the splits:

2:22, 4:40, 7:00, 9:12, 11:35, 13:58, 16:20, 18:39

That’s all eight laps! Two miles in 18:39. Nine seconds faster than my August goal. I have done it, over 50 points on the APFT.

• Distance: 2.00 miles (3.22 km)
• Time: 18:39 (9:19 / mile – 6.42 mph avg)
• Heart Rate Max: 195 bpm (106%)
• Heart Rate Avg: 180 bpm (98%)
• APFT Score for run: 52 (required to pass: 60 – 17:42)
• Goal for August: 50 – 18:48 (complete)
• Energy burned: 334 kCal (15% fat) => 50 kCal fat

In total, I burned 1465 calories today, of which 664 calories were fat. Nice! Speaking of fat, let’s weigh in.

Apollo’s Statistics

Height: 70 inches (1.778 m)

Weight: 188.0 lb (85.26 kg) [-8.0 lb]

BMI: 26.98 (-1.14) [Overweight]

Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Test Run Juliet

Earlier today, I found someone who wanted to get rid of a 512 MB iPod shuffle that he’d won at a grocery store and didn’t want. I tried running with my 60 GB iPod and found it a little clunky for running. Especially with my case. So, this shuffle was just what the doctor ordered. I loaded the shiny white thing up with some house mixes and headed out the door.

After being sore for a few days from the 400m Air Squat workout, I headed for the track this afternoon. I found a nice pace with the music, tried not to push too hard, and started legging it out. One conclusion: I’m going to need some way to keep my swinging arms from tangling up in my halyard or the headphones.

The run felt great. I was just poking at 12 minute miles, hoping for something a little faster. <beats type=”house”>Lap 4: 11:25 (vs 12:00), Lap 5: 14:00 (of 15:00), Lap 6: 16:00 (of 18:00), Lap 7: 18:36 (of 21:00)</beats> Whew. Two miles! Yeah! 18:36, what a time. That’s my goal for August! Oh, but wait…

It wasn’t until I’d already come home and showered, basking in the glory of my paltry 18:36 two mile time that I realized I forgot a lap. Yep, I jumped the gun by a quarter of a mile. So, my stats aren’t so impressive after all, but at the rate I was running, I would probably have finished the two miles just under 21 minutes.

• Distance: 1.75 miles (2.82 km)
• Time: 18:36 (10:37 / mile – 5.65 mph avg)
• Heart Rate Max: 189 bpm (103%)
• Heart Rate Avg: 172 bpm (93%)
• APFT Score for run: 28 (required to pass: 60 – 17:42) [assuming 21:14 for 2 miles]
• Goal for August: 50 – 18:48 (2:26 faster)
• Energy burned: 324 kCal (20% fat) => 65 kCal fat

The warm up and cool down involved walking to and from my house for a total distance of about 2.05 miles.

• Distance: 2.05 miles (3.30 km)
• Time: 41:22 (20:10 / mile – 2.97 mph avg)
• Heart Rate Max: 131 bpm (71%)
• Heart Rate Avg: 123 bpm (67%)
• Time in Heart Rate Zone (110 – 128 bpm): 37:28
• Energy burned: 387 kCal (58% fat) => 225 kCal fat

And now for the weigh in. After the air squats workout and a meal or two that I probably should have taken it easier on, I’ve gained an little weight. Time to start working a lot harder than I have been if I’m gonna make my goal any time soon.

Apollo’s Statistics

Height: 70 inches (1.778 m)

Weight: 190.5 lb (86.41 kg) [-5.5 lb]

BMI: 27.33 (-0.79) [Overweight]

Goal Weight: 165 lb (74.84 kg) [23.67 BMI]

Sore Waddle

Oh, my goodness, I am sore. I can barely walk. That means, I should incorporate yesterday’s workout into my routine. I can feel the sore in my hamstrings, quadriceps, calves, and a little in my abs. Sore is good. Sore is on the way to strong, fast, lean, and fabulous.

I worked a little with light weights today, to keep my momentum going. I know we’re supposed to take rest days, but I’d like to keep pounding myself into shape. Since my legs were really sore today, I installed a movable pull up bar in a doorway at my house (after I skipped going to the par course nearby when my heart rate monitor started being weird), did five pullups, fifteen knee to elbow pulls, and worked a little with the dumbbells. I doubt I burned very many calories, but I’m sure I’ll feel the ten pound bells and the weight ball swings tomorrow. The whole routine today was almost as exciting to do as it is to read about. Whee.

After a while, I decided I really needed coffee, so I walked for a few miles this evening to get some blood going. On the way to take some extra distance in my sore waddle, I discovered another par course even closer to my house. Tomorrow, I may go document it and post the pictures to Flickr.

The Waddle: 3.64 mi in 1:14:16 (1:08:05 in zone); HR 119 avg, 145 max; 658 cal (60%) => 395 fat cal

Mental note: Being hungry is part of the training. Small snacks are key, instead of one massive meal. Look at you, Apollo. Weigh in today is 2½ pounds heavier than yesterday. Way to put away that whole pan full of Spanish rice. Lock it back down, soldier.