Saturday I competed in a Throwdown that accommodated crossfit masters with scaled and Rx divisions. It was a fun outing and it was nice to have a WOD that didn’t pit me against a 30 year old who can lift a truck, but who competes scaled because he can’t do a Double-Under. Yeah, we’ve all been there before.
I have never claimed to be a stellar athlete, in either strength or endurance. I just show up and do the work. I do some things well, some things not. But I’m having fun pushing myself, and it beats sitting on the couch.
During regular WODs at my local box, I hold my own and scale as needed. Some scaling is weight, but more frequently I scale for cardio. That is, I avoid heavy metcons because they leave me trashed. I usually only do one WOD per day, though I have occasionally double-dipped, hitting my home box CF2a on the way to work and hitting Daybreak at lunch.
I have no issue going home at the end of the day and doing some lifting, but no WODs. I like playing with the big three and some Oly lifts.
But Comp Days tax my body, not because any one particular WOD is going to kill me, but the cumulative effect of 4 WODs in a few hours does wipe me out. I am usually able to catch my breath and recompose myself for the subsequent WODs but at the expense of draining everything. Dig Deep? I guess you could say I dug too deep, because my body is trashed even 96 hours after the last WOD.
No, I am not sore. Not a single muscle or ache. My body is just worn out. I am running on Empty!
My blood pressure, which is usually good, is high. My blood sugar is high too. I am strangely nauseous and starving at the same time. I have severe brain fog and a dull headache. It’s 9:30 a.m., four days after the comp and I’m still whacked out. I’ve already consumed all the food I brought to work and I’m still hungry.
I decided I’d do something I haven’t done in a long while, track what I’ve eaten. For the record, 1.5 bananas w 4 Tablespoons of Almond Butter, one cup of Bulletproof coffee, five eggs, fried in ghee, with a cup of broccoli and three sausage links. I also had a date rolled in coconut, a half cup of blueberries and a greek yogurt. And I’m poised to eat a can of smoked oysters.
Here are the stats for my morning meal/snack: 2,150 calories, 21% Carbs, 63% Fat, 16% Protein. Reading the list of foods, I honestly expected more protein and less fat. I don’t know what are reasonable targets for macronutrient ratios, but I believe it is safe to assume that I need more carbs, more protein and less fat. I picked up some nice liver at the farm last Friday, I guess it’s time to cook it up.
If any of you readers out there have any recommendations for Macro Ratios that are more appropriate for a 63 year old, aspiring athlete, please share your nutritional wisdom in the comments below.
Be Defiant! Be Well! (Don’t be Trashed!)