Sunday, March 31, 2013

13.4 Deux & Tres (powered by #shakeshack)

Great sunny Easter morning.   Went all out on the baskets but kept it Paleo by only going with Eggs and Bunnies.  Im sure it still counts even if they are made of chocolate and filled with sugar.  In fact I am positive its all good.







OPEN 13.4 - 2nd Attempt. 

Even after watching Susie, Johnny Mac and Dale went off in the first heat and the absolutely destroyed the wod and got a bunch more reps that the last time.  Susie and Reggie went next and it was awesome to see Susie go after it.  She was a lot more aggressive this time around and it completely paid off.   Here is a shot I took of Susie Diesel's abs when she was doing the C&J's.  She is a total badass and wears it well. The 20 year olds don't have a thing on her. 

I on the other hand just wasnt feeling it this morning.  As I warmed up I no energy and felt really flat.  Usually you can get an energy surge when you watch others do well.  I felt no carry over affect.   In fact I knew I was in trouble when I picked up the bar to move over to the station I would use for the wod and It felt really heavy.  So heavy that  I looked down to see if I had accidentally picked up the wrong bar as it felt like 225 not 135.   Had the game plan set , I was going to  breaking things up before I had to and make sure I was jerking right from the start.  3,2,1 Go.  Round of 3  C&J's, wow that was hard, wait ...its the first 3 how can it already be hard.  Round of 6 C&J's - shit this is taxing me more than it should be for 6 reps.  Round 9 - Did someone add weight to my bar while i was doing toes to bar?  Round 12 - wow this is turning into a shit show.  My shoulders are find but Im completely gassed.  Round of 15.  Shit the clock is already at 5:20.  Not enough time...... 8 reps into the round of 15 I stop as I know there is no way I can even get close to my first score.  I have no idea why I had no energy.   This is so disheartening.  Packed up my bad quickly as possible as sitting around dissecting it was only going to make matters worse.  I knew I had to get home and do something else so I could change my state.

Got everyone in the car and headed into Boston to take a walk around Castle Island. This kind of activity is a great head clearer as I really enjoy just walking around with Susie and the boys. It was cooler on the water as the wind was blowing but it was great to just walk around with the family.   We got a chance to see 4 guys kite surfing.  Those guys are nuts as it was pretty chilly, I couldnt imagine how it felt it you were wet even with a wet suit on.  Here are a few shots:


We made a stop at the Shake Shack on the way home for some comfort food.   I usually dont stray that far away from clean eating but every once and I while its ok. Hands down best burger in Boston so far.  That said I need to go the Eagles Deli.  Waiting to go there when Kevin Daigle is back in town.



 The Crossfit community never ceases to amaze me.  My buddy Richard Johnson stopped over after his gymnastic cert and was finding all the positives in both of our performances.   While that was going on I get a call from Jack Daly to check in how I was doing.  I get a text from Mike Powers as well.  Holy Cow that is  Amazing. Especially since its just crossfit.  What an amazing group of friends that pick you up when your down. 

All this time I was thinking about the wod not in an obsessing way but just thinking of the science of Lactate Threshold and how I felt.  It occurred to me that the only thing feeling fatigued were my legs.  Everyone was saying how taxing it was on the shoulders.  Hell my shoulders felt fine! I had exhausted myself using my legs on the jerks.  The leg muscle require a ton of O2 so I was making a difficult wod even more brutal.  I decided that i was going to push press the hell out of it and let my shoulders and arms be dammed and go all out on the Toes Bars unbroken as much as possible.

I went over to the gym and warmed up to see how I felt and other than being a little fatigued I definitely felt stronger than I did in the morning.  I then called Susie up and asked her if she would come over and judge.  For those of you who think Your wife judged you! Trust me she is a stickler for ROM.  She would no rep Rich Froning if he tried to cut a corner.  3.2.1 Go.  Much better first two rounds,  Round of Nine looking good,  Round of 12 a little shakey but gave myself enough time on the 15's.  This went better as well.   Got to the bar with an extra few seconds. I knew not enough to get all of the 15's but a good amount.  Got 12 for a total of 87.  YES>>>>  Definitely a better game plan and considering the effort I put earlier I was satisfied I had eeked out all that I  had in me.   Ready to move on to 13.5









Skill work and not very restful


Went to the gym early and it was great to be back in an empty gym just training.  I did a nice 2 round warm up of the the following:
200m Run or Row
15 GHDSU
15 Hip Extensions
10 Strict Pull ups
10 Push ups or Strict Ring Dips
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS or Wall Facing Squats
10 Band Pull Aparts

Plus 20 minutes on the Airdyne and then some BB skills work.

Nice walk with the family.  A few shots:





Plan was to go to Jack's Bday party for a brief drop in.  Great to celebrate Jack's Bday but all the talk of 13.4 got me totally jacked up and I couldnt sleep.  So much for an early bed time.  Fell asleep after 1am.  Ughhh not how I wanted it to go.

Friday, March 29, 2013

13.4 First Attempt

Finally a chance to move on from 13.3.   I clearly havent been that excited or enthusiastic after my chances of making the games went by the wayside.  I know many will think Im giving up or quitting but Im just realistic knowing that the top 20 will be under 200 points and Im over that already.

Got the gym and had a good chat with Coach John about what is next after the Opens.  Whether I would continue training solo and whether I put to much emphasis on the Opens versus the other competitions that I had done.  Well enough talking it was time to go under the 7 minutes of pain test.

3,2,1 Go.....

The first two rounds went by quickly and fairly easily.  In fact I forgot that I was even on the round of and did 6 clean and jerks and then started towards the rig for my T2B's.  Oops... Wasted some time there probably only a few seconds.  Round of 12 needed to move fast did 4,2, and then singles and then did 8 and 4 on the rig.  Round 15 and I was smoked, It got really hard fast.  It was as if someone drained all my mitochondria out of my cells.  No power in the engine room.  Finished the C&J's @6:45. Only 15 seconds for toes to bar and knocked off 9 straight.  Had the 10th in cycle but just run out of time.

84 reps.

Gave it everything but less than 90 means another shot at it this weekend.

Thursday, March 28, 2013

13.4 1st attempt postponned

I had planned to do 13.4 today but work got out of control. Elected to have dinner with Susie since its rare that I am home during the week.  We went over to The Farmhouse the new restaurant in Needham. It was fantastic.  Good tradeoff

Wednesday, March 27, 2013

Training

Got back in the gym for some light work. 

Mobility

3 Rounds

250M Row
5 Squat Cleans @135
5 C2B Pullups

The first round was great on the rower but then the bar felt like it weighed 225 pounds not 135lbs. When I was slower the weight felt lighter.


Tuesday, March 26, 2013

Mental Recovery

I spent most of Sunday and Monday thinking about where things went wrong.  Should I have continued with the squat program that had me crushing wall balls in the late summer?  Was it my metcon and it just not good enough?  What happened to my muscle ups? Earlier this summer I was crushing but I seemed to take a step backwards.  In the end what it has come down to is that I am just not a top 20 athlete and that is a very tough pill to swallow.  Interesting enough Dr Belger posted this article - Had-a-bad-day-now-what?   

"One might argue that the best athletes and performers are defined by simply not having bad days.  Or maybe it’s not that they don’t have bad days; rather it’s their capacity to manage themselves despite having a bad day, their ability to dig down and perform when their bodies aren’t quite right, that makes them special."
My focus here is not on what elite athletes but what the rest of us do–not so much during a bad day, but in its aftermath.  I’m interested here in how we handle the disappointments of a competition, a workout, a race, an event when things don’t go our way.  How do we process our failures?  Where do our thoughts go, why do they go there, and how does this affect our functioning in the future?"

I can tell you where my mind has been - This Open experience has been more stress than fun.  Worst of all I have allowed it to define  how I feel about myself regardless of the success I have had at other Crossfit Comps.  When this is all over I will take some down time and determine what my plan will be in future competitions. 

Im not a quitter but I will take measure whether all of this training on my own away from the community is the way I want to continue.  

In the meantime I need to get myself in the right state of mind to give it my all in 13.4 and 13.5.

Sunday, March 24, 2013

Crash comes the end of vacation and a spot at the games

I feel like I have not had a nights worth of sleep where I didnt wake up thinking about the Opens.  Not in a good way either.  Its been days filled with anxiousness and concern that if I didnt pick up my performance any chance I had would be over.   The years open has been especially wearing on me give so much time I have invested in hopes of qualifying.   I now have a much better sense of these athletes that are trying to qualify for the Olympics and or trying to medal.  It must just really suck. 

The day started off promising as my legs felt much better but out of no where my triceps were sore.  Not sure where that came from other than maybe I wasnt warmed up enough when I did some practice muscle ups yesterday.    I watched Dale and John absolutely crush the wod and that gave me some hope.  I mean all I was looking for was 3 more reps. 

I was in a big heat with Jarrod, Glenn and Dave C.  I tried to be smarter on the wall balls this time around and break them up and take 10 second breaks.   It didnt help. I was so much more tired this time around than on Thursday.  I could really feel it in my arms this time.   Legs by the way were fine.  Came off the wall a good 1 minute and 20 seconds  slower  but even more tired.  I think around 8:30.   The double unders went better around 2 minutes leaving me a 1 minute and 15 seconds for the muscle ups    Same damn number of MU's.  All I could say was F**CK.  All that work and I couldnt get one more rep.   Pretty discouraged at this point.   Vacation over, chance at the games pretty much over.   I will be lucky to be in the top 40 after all the scores are in.  

Saturday, March 23, 2013

Travel - Recovery, Recovery Recovery

After flying home on Friday my legs turned into complete wood and I was hobbling around pretty badly.   I spent the majority of the time on  Friday and Saturday focused on trying to recover enough to do 13.3 again on Sunday.   Lots of foam roller, and time in the hot tub.  Even tried out cherry tablets and juice as they are suppose to help with inflammation.   Hoping I can move normally by Sunday. 

Thursday, March 21, 2013

First crack at 13.3

My knee was feeling much better today than it did yesterday.  Not a great sleep last night between Susie and I one of us was up every few hours.   We joined the coaches over at "The Sandbox" for  a crack at 13.3.  Susie went after the coaches and it was great to see her stick to her plan. She paced it perfectly so that when she got to the muscle ups she had gas in the tank and got 2! Couldnt have been more proud of her. 


Now it was my turn and I was ready for the big hurt that this wod delivers.   3,2,1 Go and hit the wall balls hard.  50 Straight.  I felt good so I stayed with it.  Probably not the best idea.  It was round of 10 after that for the majority and I was off the wall balls in under 6:53 minutes.  Went right to the rope and kept messing up.  It took me quite awhile before I strung a good set together and I chewed up a lot of my time doing the double unders.  Finished the DU's in 10:26.  The 90 doubler unders took me 3:33.   Now on to the MU's.  By now I was pretty smoked.  The first 3 were fine but I was now running out of fuel and the next two were very hard.  Tried one more and completely failed.  245! Same as last year.  Wasted the time on double unders and was too blown.  Must pace it better on Sunday.  Need 8 want 10.  

Wednesday, March 20, 2013

Rest Day

Rest Day - My knee was really bothering me today, i guess from the running I did in the wod. Im also still sore from all of the dip work.  Then 13.3 was announced which was a repeat of last year.

Tuesday, March 19, 2013

Stepping out of the rat race

It seem that whenever I step off the crazy treadmill of my work life I realize how hot I have been running.  I'm getting plenty of sleep but still find myself nodding off while at the beach or when I sitting in a lounge chair reading a book.  Probably all for the positive.   Went back over to "The Sandbox" for todays wod.  I was a little worried about how my knee would hold up with all the running but it held up fine.  Not getting an better or worse just staying a nuisance.  

WOD
 800M Run
10 Hand 2 Hand KB Swings 35/53(each)
10 Toes 2 Bar

400M Run
15 H2H KB Swings 35/53
15 Toes 2 Bar

800M Run
10 H2H KB Swings
10 Toes 2 Bar

400M Run
15 H2H KB Swings
15 Toes 2 Bar ***1
Rope Climb after each set of Toes 2 Bar**

Final Time - 18:51

Monday, March 18, 2013

Regular WoD

Its been a long time since I went to a gym and just did the WOD without thinking.  Its also been a long time since I have done a WOD on a monday.  Monday have usually been rest days with all of the volume work that I have been putting in.   But now that we are in the Opens season everything is upside down.  Susie and I went over to the "Sandbox" to get our work in.  I certainly wasnt nearly as wrecked as I was after week 1.   I still have this nagging wrist problem as well as a knee that just doesnt seem stable.  I dont think its a Baker's Cyst as some have suggested. 


WOD
21-18-15-12-9-6-3
Split Jerks 65/95
Deck Squats
 Ring Dips

22:29




Sunday, March 17, 2013

Sunday Night - Time to drop

Good recovery work today.  I usually don't have a lot of time to just work on recovery but since I'm on vacation I had plenty of time.  Susie and I rode on the Airdyne for 20 minutes.  In Florida fashion it had a tv set up and headphones.   Then I went thru a lot of mobility exercises for my quads, hamstrings, shoulders and back. 

Sunday night has become a dreaded part of the week.  For the past two weeks as everyone finally posts their scores I watched myself slide down in the standings.  I was hoping to at least stay in the top 20 but slid to 21.  It all comes down to 1 or 2 reps every wod.

Current Standings after 13.1 &  13.2.   3 Wods to go.  Each and everyone is important.   In fact if you took a snap shot right now 10 of last years game qualifiers would be out including - Jerry Hill, Freddy Camacho, Scott Detore, Glenn Waters, Victor Hoyos, Maurizio Maddaloni, Brian Shockley, Ken Cutrer, Ken Andrukow, Greg Smart, Jim Fitzsimmons. 

So how am I doing compared to last year?  Last year after two events I was in 25th Place with 138 points trailing Billy Goodson who had 136 points.  This year Im in 21st place with 64 points.  I need to keep those points low for sure! Im trailing John Dunlap by 2 points and Billy Goodson is 4 ahead of me.


Saturday, March 16, 2013

13.2 Redoux

Spent the night  tossing and turning last night thinking about 13.2  I found myself lying awake strategizing and trying to visualize myself doing the wod feeling strong and effortless. If doubt crept in I started over.   I have found that when I can see myself doing the movement, exercise or wod in a strong and effortless way I have done much better in the wod itself. 

I spent the morning trying not to throw up as I got ready to go over to Crossfit Hardcore - The Sandbox.   Spent 15 minutes in the hot tub and then some mobility work. The folks at the Sandbox were as welcoming as always.   Susie was slotted into the 10am heat and I was in the 10:30 heat.   I was asked if I had my judging cert which I did so I judged a new athlete in heat 1.   The guy battled extremely hard and set a pr for himself in the press.   I took a few peeks to see how Susie was doing and she was rocking it. 



I was still pretty nervous and my heart was racing as we got ready to line up.  I knew I needed a pretty big jump up in reps to stay close to the top qualifiers.  With 1 minute to go I closed my eyes and took a deep breath and relaxed.  I felt calm but ready. When I was able to get into that state I knew I had a chance of doing well.  Now it was just a matter of putting the work in.






















So I started off fast than last time and was moving at a better than minute per round.  In fact I was at less than 1:30 after 2 rounds.    I was under for rounds 3, 4 and 5.  It wasnt until round 6 that I started to go over and finished the round at 6:05.  Round 7 pushed it a little more but by this time I had lost all track of time and just tried to keep moving as fast as I could.   I knew I was under a minute so really pressing. Through the presses,  flying thru the dead-lifts and just about to start the box jumps when they stopped me.  I guess they had yelled time and I never even heard them.  Didn't end up finishing the dead-lifts which I was a little bit bummed by.  For me that was a huge improvement.  Would have liked to have hit 290 but I will take it.   13.2 final result was 283 Reps

Susie had improved by 5 reps as well.  We hung out and watched a few other groups hit the wod before we took off.  Here are a few photos i took of the athletes that train at the Sandbox.  Forgot to mention they even had a DJ fired up to crank the tunes for each heat that went off.





















Friday, March 15, 2013

Rest Day - Travel Day

Headed to Fort Lauderdale for a little R&R.  Looking forward to unplugging as best that I can.

Thursday, March 14, 2013

13.2 First Attempt

When last nights wod was posted I started thinking about my strategy and the movements.  I really wasnt worried about the Deadlifts and only a little bit on the presses.  It really all comes down to the box jumps.  I would need to set a pace that was as fast as possible but I wouldnt blow up.  I knew that would mean that I would be doing lots of step ups and downs.

Workout 13.2

10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

Just finished 13.2 and it does all comes down to the box jumps and setting a pace that is close to red line but not over it. Its amazing how difficult it is to think clearly in the middle of a wod. Lack of blood flow or just low level of intelligence, I like to blame blood flow but others have hinted thats not the issue. I was trying to keep the pace of a round a minute and was on pace until the 5th round when I started falling off. First by 5 second, then by 10 and 20 in later rounds.  Huge bummer as I didnt feel like I was moving slower.  First 5 rounds were not bad at all but then it was gut check time past that.  I was really pushing for 9 rounds and was on pace but then in my haste to hit the goal I got sloppy and got no repped in 3 of the last 5.

Total Reps - 267

Im hoping to improve on that on Saturday.  Not quite sure how I will do it but will go for it.

Wednesday, March 13, 2013

Light Training

Mobility work and then some light training to check all of the systems before tomorrows 13.2   My shoulder is feeling much better but the back of my knee still has a golf ball size swollen tendon.  Its not painful by itself but I feel its pulling my knee out of alignment and causing my hips issues as well.  My wrist tendon bothered me more today than it has in a few days especially when I did some muscle ups.

Tabata -
 Double Unders
Box Jumps

Then 3 sets of

15 Air Squats

15 Toes to Bar

10 Pullups

Then more stretching.   Then the waiting for 13.2  and finally it is announced.

Workout 13.2
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

Pacing will be critically important. 

Tuesday, March 12, 2013

Active Recovery

Early trip to the Craic house to do active recovery.  20 minutes on the AD and then some stretching.  Will get my heart rate up tomorrow. 

Monday, March 11, 2013

Rest Day

I'm very beat up after yesterdays 13.1 effort, tore a chunk of skin off my thumb, my teres minor is throbbing and I have a knot on the back of my knee the size of golfball.   It was all about the rest.  Felt much better after a trip to the massage therapist. 

Sunday, March 10, 2013

Brought to you by Coca Cola!

Had a few things working against me this morning, the first was I woke up early again and the second was the time change.  I managed to fall back asleep so that was good.  Regular Sunday routine of 10am mass but I have to admit my mind kept wandering back to whether I was going to be out of contention after week 1.   I knew that I could do the 165 snatch but only if I wasnt feeling wasted before I even began.   I was still sore from Friday's effort so I went over to Dedham Health and Racquet and got in the hot tub to get everything nice and warm.  This has been my go to way to reduce the soreness and be ready to go.  Worked in college and worked for 12.5 last year.   I got in for 20 minutes and I think i miscalculated how hot it was.  When I got out I was completely spent.   My body was working overtime to cool me off and it felt like I had just finished a wod, a little concerning but a felt like there was enough time to be ok.

Susie and I went over to the gym and got there in time to watch Dale and John go head to head.   They had adopted a few techniques we had discussed - add weight during weight swap dont pull the first 15's off and incorporate step down burpees right away.  Watched Dale just destroy the 165's and add a bunch of reps to his last attempt.  John was on track but called it off when it looked like he was on pace to just tie.  I think that was smart. Its like the Tour de France.  when your know your break away isnt going to work  you sit up and focus on recovery so you can compete tomorrow.

As I was warming up I was still dragging a bit. I went to my got to desperation move and went around the corner and bought a coke.   This worked in college when I was fatiguing at the the end of the game and I need to pick it up.   Chugged that thing down like I was tasting water after being in the desert for a week.

1.2.3 go
40 burpees - just a few seconds slower than last time even though i was stepping down on burpees
75lb Snatch - a few no reps as I was pausing at the hips. Oops missed that since I didnt watch the standards video.  Clearly Christina who was my judge was going to keep my honest.  I love that about crossfit. - you have to earn it there are no freebes. The gang told me after they were worried because the 75lbs didnt look smooth.  I guess that was because I was trying to conserve energy. Switched half the weights after the 75lbs
30 burpees - Not as bad as last time as well.   My first attempt I had redlined by this point this time I was in good shape.

30 @ 135lbs - Felt better than last time by  a long shot.  Finished in 11:56.

3 minutes - Swapped the last  side of weights and stopped to chalk my hands.  I was going to make sure I was able to put everything into this attempt after failing 4 times last time.  Nailed it! Now I had some confidence and started chipping away.  I got to 7 with a minute left and Coach John said to get to 10.  Now I didnt think this was possible and everyone said my face gave that away. Ended up getting two more reps for a total of 9. 
Final Score - 159 with a 11:56

I couldnt have been more happy with my pacing and how I felt.  I have to thank Ben Bergeron's video for the step downs that was one key and the other was Coach Mcevoy saying more hips less jump.  Saved my legs for the last round and it paid off in spade.  I was completely in the zone - as I had tore up my thumbs and kneecaps and had no idea till i was cooling down. Lastly I would like to thank the Coca Cola company.  A coke definitely gave me a smile.

 Now the recovery begins.  My shoulder is already throbbing so I have time with miracle worker Nichole McCann my Massage Therapist who will get me back in working order.   Wrist is totally fine whatever tendon or ligament held up after tapping the hell out of it and wearing my wraps.

Saturday, March 9, 2013

Rest and Recovery

I woke up at 4:30am and couldnt fall back asleep as hard as I tried.  Decided to get out of bed and get all the things done on my to do list - laundry, shovel the driveway and get the groceries.  Got all those things done and then dropped Jack off at the Hastings for the annual boys trip to the Bruins game.   From there Tris and i headed over to Winterfest.  I was hoping to get back to Craic to watch Susie go after 13.1 but it didnt happen.  Im bummed as I thought her heat would go later.   That evening we also had a friends 50th surprise birthday party.  Had my compression gear on and was hydrating like crazy to aid in my recovery.   A short afternoon nap helped as well.   It was a good party but I stuck to water and called it a night at 9:30pm.   Hated to be leaving so early but I need to be better rested than Friday's attempt.  

Friday, March 8, 2013

Bad Idea Jeans

It was an early morning at I got up at 4:30am as the flight was scheduled to leave at 6am.   Not a good plan if I was going to do 13.1 today.  I had screwed up earlier this week and committed to going to a school play which would have been fun but when then flight was canceled left me in a bad spot.

The flight left on time but we flew into a full white out in Boston.  We hung out on the runway as they were plowing all over so we had to wait awhile to get to the gate.  By the time I got home I had less than an hour to run over to the gym and get Wod 1 in.   Feeling very "unfresh" but I have felt that many times before so its not a good indicator of how things will turn out.  Today it was a great indicator that things would not go so well.

I felt pretty good until the Burpees after the 135 Snatches.   I was really just stepping back kneeling down. It was only a burpee in spirit, the ugliest and slowest looking burpees ever.  I finished up and thought well worst case I can get 2.   Loaded the bar up and ended up in a clean trying to press it over my head and it wasnt going any where.  3 more attempts all with the same or worse result.  I just couldnt draw any more speed or power from anywhere. Sat down on the floor with 10 seconds on the clock and watched them tick away.....  The good news was that my wrist felt fine.   It played no part in not making any lift.  

As I think about the wod Im not sure I would change anything.   Well maybe just try to get more hips into all of the snatches.  I was feeling a bit down but the community is so good at picking each other up.  Here is a chat session from a crossfit friend: "Nice to know you are human. But do it again Sunday. A few reps is huge after 150. You'll break it. No doubt in my mind.  If u had 4 attempts that's more than me. I had 2. Second one was the ugliest snatch ever....except for that girl in college that one time."   Made me smile and realize the reason I love crossfit is as much about the community as it is the workouts.




Thursday, March 7, 2013

Thursday plans blown

My plan for the Opens was to do the WOD on Thursday and then again on Saturday or Sunday.   No way I could do the WOD as I was in Chicago and the local gym has it scheduled for Friday.  Long day of meetings only to be topped by my flight being canceled.  Rebooked onto an earlier flight.  I expected that would be canceled but became more optimistic as it got closer to departure time.  Of  course the flight was canceled when I was about 5 minutes away from Ohare.  Now it didnt make any sense to go back into the city so I was stuck at the Ohare Hilton.   Meaning one more night of crappy sleep. 

Wednesday, March 6, 2013

Crossfit Opens 2013 13.1 Announcement

Like everyone who has been crossfitting over 6 months it was hard to think of anything but what the first workout was going to be.  I was hoping it would be burpees again as it would give my wrist more time to heal.   I was in Chicago so the announcement came at 7pm. 

17 AMRAP
40 - Burpees
30 - Snatches @75bs
30 Burpees
30 Snatches @135lbs
20 Burpees
30 Snatches @165lbs
10 Burpees
30 Snatches @195lbs

Pacing would be key and it looked like a fair workout.  

Tuesday, March 5, 2013

Change of Plans

I was suppose to do clean and jerks but got smart and took the rest to see if the wrist would feel better.  The rowing by itself was going to be bad enough.

3x500m  goal to be all under 1:40
with 2 minute rest between rounds

Round  1 - 1:38.7
Round  2 - 1:38.9
Round 3 - 1:42.0
Totals
4:59 1500m 1:39.8

That last one really hurt. I had nothing in the tank on the last round.  I hope its not a foreshadowing of what is going to happen in the Opens. 


Monday, March 4, 2013

Sunday, March 3, 2013

Rowing Tosh

Tosh was on the schedule and I was looking forward to doing it.  It clearly has been a long time since I have done this wod as If it had been more recent there was no way that I would have been exciting. 

A reminder of Tosh Rowing WOD

3 rounds of Rowing 250m, 500m and 750 meters.  Rest the duration it took you row the distance. 

I tried to program this into my C2 and screwed it up so my numbers are a little off.  The total time was 29:50

Splits looked this

Round 1 totals - 1500 - 5:36 avg 1:52
250 - 43.8
500 - 1:44
750 - 2:45

Round 2 - 1500 6:04 avg 2:01
250 - 49.6
500 - 2:06
750 - 2:46

Round 3 - 1500 5:49 avg 1:56
250m - 51.8
500m - 1:45
750m - 2:50

Saturday, March 2, 2013

Roll of tape

More cleans on the program for today.  I probably should have emailed Coach Mac for a new wod to give my wrist more time to heal or just called the audible and switched things up myself but I didnt.  I tried the mummification process and taped the hell out of it but it really didnt help.  I can clearly gut through any wod but it would be nice to not have to deal with the pain.

Work to 1RM clean and Jerk

135
155
175
185
195 = Stopped on account of the wrist

5 Min AMRAP

Squat Clean and Jerk @165

17 reps  - same as I did 2 years ago.  Satisfied with this effort as my wrist was a distraction and I just paced myself through it.



Friday, March 1, 2013

Rest Day

Red Eye home last night and then 8 hours of calls.   Wasnt as bad as it sounds.