Sunday, February 6, 2011

Well Balanced

As a crossfit athlete we strive for excellence or at least balance across the 10 recognized fitness domains (Cardio-respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy).   Today was all about working on the areas that are not "in-balance".

Coach Johnny Irish program for the day was for Bill and I to work Clean and Jerks, specifically working on a split jerk.  This movement has improved but I am really finding it hard to eliminate a pause I have during the dip and drive stage.   We were focused on singles and just kept adding a bit of weight,   The goal was to get to 205 but that was abandoned when my shoulder starting burning.  I had taxed it the day before shoveling snow off my roof.   Cant say I was happy with the C&J's but at least I got the work in.

After a long brainstorm we decided to do 2 minute drills for our wod.  We each picked a few movements  and would do then for 2 minutes and then rest 30 seconds before transitioning to the next,

OH Squat (45lb Bar)
70lb KBS
Double Unders
We all started at different stations and kept rotating.  Here are the results

Name OHS KBS Pull-Ups Double Unders Totals
Bill 57 35 41 133 266
Coach John 62 31 40 135 268
Johnny D 79 45 41 25 190
So what started out so well ended in an epic failure.  For the life of me I couldn't string more than 1 double under in a row,   I completely panicked, got frustrated and that made it worse.  Lesson learned if you cant find a rhythm, take a deep breath and relax.

Im looking forward to taking tomorrow off.  Im a bit more sore than normal. 

No comments: