Not quite ready for full re-entry

I was still dragging today even after a good nights sleep.  I looked at the WODs that they did at Crossfit 2A and wondered if I should do one of those as they looked brutal.   The smart decision was to follow the programing I have been given.  It was skill more than anything and it was all I could handle.

It started with Hang Squat Snatches and the key focus was to make sure that I didnt lean forward when I dipped and drove.   So I have this firm in my mind and Jarrod walks over after the first set and tells me that I need to stay back on my heels and not lean my chest forward.  I dont know where the block is but even when I know in my mind I am not suppose to lean forward I cant seem to stop myself.   Need to figure out the right que or technique to eliminate this flaw - ASAP.

Not a great session by any standards. More frustrating than anything else.  I least the OHS went ok.



A) hang squat snatch 5-5-5


95, 115, 125 (2)  Failed on 3, came back and did reps 4 & 5
B) snatch bal 3-3-3
95, 115, 125(2) F1!, not great depth but did 125(3)
C) OHS 1-1-1
125, 145, 165, 175

Rest Day - Travel Day

Up early to head back to Boston and then spent the rest of the day writing performance reviews.  Not a very fun Sunday.  I was really dragging all day long.  I have been more tired than normal Im not sure if it is the cumulative affects of the multiple two a days I did over the holiday or something else.

Day 2 of sim comp

This was a complete shit show.  I had intended to do the 2nd day of the simulation on Sunday as my neck was bothering me but when I woke up I got the following message from my coach,  "I say try to get the workouts in today if you can cause that's what its going to be like on comp weekend. It's not so much your scores on the workouts I'm interested in most. Obviously that matters but how you recover and how you feel going into the last one of the weekend is a big thing." 

 

Well by the time I got that I no longer had the option of going to the Crossfit box early.  The box had two classes and I knew it was going to be a "Saturday Morning beatdown"   Options were even more limited as it was raining out.   I got there in the middle of a class with about 20 athletes doing a WOD with 7 different movements.   As you could imagine it was going to impossible to navigate my way through that to do my own thing.    My best chance was to try to get the 2nd WOD in during the classes warm-up.

WOD #5
30 MU's for time - 12min cap '

The rings were set up to low for me to have a good kip with out my feet touching at the bottom.  It started out well as I was doing sets of 2 and had 6 done in abut 45 seconds.  It slowed down from there with both some misses but also people in the first class putting equipment away and then the second class lining up in front of me to get their PVC pipes.  The clock seemed to go in hyper drive when that was happening but I tried not to get to stressed as it wasnt going to help.   Missed the cut-off as I only got 21 in 12 minutes.   I will attribute it to having buried myself yesterday as well as the constant stopping and distraction of the class.   I considered trying to get the Clean and Jerk in but the next class was bigger and the coaches were making most of the men set up outside even though it was still sprinkling.   Decided to cut my losses and head back to Hillsboro Club and get the ERG workout in.

WOD #6
1000m row X 3
5 minute rest between

I felt good in the first 1000m row for the first 200meters and then it go really hard. 

Rep 1 - 3:31/1:45.5 pace/33 damper on 5
Rep 2 - 3:45/1:52.9 pace/32 damper on 4
Rep 3 - 3:49/1:54.8 pace/ 27 damper on 7

Total 11:06/3000m/ 1:51 / 30 strks/min

Wont be able to get a max clean and jerk in unless I want to use a curling bar and Im a little concerned with going that route. 

Hot and Difficult @The Sandbox - Crossfit Hardcore

 Coach John has a Comp Simulation planned for me this weekend but this trip to Florida to connect with Susie and the boys put a a big monkey wrench in it.    On the off hand that the coaches at the Sandbox even remember who I am I sent them an email explaining the situation and asking if they could help me out.  Much to my surprise they remembered Susie and I.  I think it was pretty much because of Susie but that was ok by me.  They said come on in and we will figure it out.   A big Thank You to Gabby and Lori the coaches at the Sandbox!

I was super excited to set up outside after freezing my behind off for the last few weeks.   This outside set up soon  became more of a challenge than I expected.  First off it was 80 degrees and I was practically melting.  Not to mention that large bright object was burning my retina's out.  Put the sun glasses on and got after while the class was doing Max dead-lifts.

#1
15 thrusters @135
30 KBS @70
45 BJ 24"
30 KBS
15 thrusters @135

The thrusters were the thing that was going to take the stuffing out of me. I hit this one knowing that I should probably break up all the movements so as not to redline myself right out of the gate. 

Round 1 - 10- 5 Thruster, 20-10 KB, Box jumps slow...., 20-7,3 KBS,  Thruster - 10-3-2
Total time - 12:28

Right after this was done I scrambled to get my next bar and weights set up so I wouldnt be in the way when the class wod started their wod.  I had about 15 minutes of rest and warmup before I hit the next wod.

I got this one totally wrong in terms of what would be hard.   I was expecting the Jerks to be difficult but it was the deadlift.  The deadlift totally wrecked me and left me very spent so I needed to compose myself before even starting the Jerks.
#2
5 RFT
5 deadlifts @315
5 jerks @155 - bar is taken from the floor


8:30 -
When I was done I felt like I had been run over by a truck. Look at the photo, I look dead.

 My neck has been bothering me for the last 3-4 days and it immediately tightened up.  I was dragging even after lunch.  About 3pm I knew that If I wanted to get the last wod in I had to do it now.


My equipment wasnt perfect.  Had to use a smith rack for toes to bar  and a curling bar for my bar for power snatches as I had to do the last wod from the Hillsboro Club gym. Good news was I had the place to myself and it was out of the sun.   Bad news very difficult to kip cause the bar wasnt high enough. 


#3
AMRAP 12
5 burpees
10 PC's @75
15 T2B

4 rounds plus 21 reps.  Toes 2 bar took me the longest.

Man these 3 wods have taken a bigger toll than I expected.   Im trying to decide whether Im better off rest tomorrow or just dragging through tomorrows wods.   I am so tired.  Worried that the soreness will make it worse.

Rest Day

Short but not Sweet

Susie and the boys are off to Florida for a few days so I was happy that today's WOD wouldn't take that much time.  

15min AMRAP
15 KBS
15 Burpees
30 DU's

I am still feeling a bit beat up from the last weeks double wods that I have been doing so I opted to swing the 53lb KB.

6 rounds plus 1 rep.  Definitely picked the pace up after the first round and a half.

2013+ with the ERG

The day started like any other day with an early trip to the gym.   Since Im still working through DOMs I decided that I would be better off doing Thursdays WOD even though it was going to brutal.  

WOD
Row 2k
rest 5 minutes
Row 2k

Simple but very difficult.  The 2k has never been my event.  I would like to be able to break the 7 minute barrier but at this point I have not done it.   I was satisfied with both rounds of the 2k.   The 7:20 was only 8 seconds off my PB and I went hard but didnt completely wreck myself.  The 2nd round I just didnt have a lot left to give. 


I stayed on to do the 9am class since Sean and Ronda Rocket dropped in today as Craic to check it out.   It was great to train with them as they were original members of CFNE when it first started in Dedham years ago.   It was just like the old days. 

Glen had us do a 2k meter warm up with a partner alternating every 100meters.   This was good because the short distance kept the pace high.  I was partnered with Suzzara and she was great to not give me a hard time if I went over the 100meter mark.   Even with all of the changes we still rowed a sub 7.  

In the partner WOD I was set up with Sean Rocket and Steve Mammone.  Man that Mammone can generate some serious wattage on the rower.   We all hit a good pace that we were able to maintain for the full time.

In teams of 3:

30min AMRAP
1 person working at a time, switch every 10 cals/reps
30 cal row
30 pushups
30 swings 70/44

10 Rounds plus 72 reps.  We were only 18 reps short of finishing 11 rounds.

I got some serious time on the rower today getting at a minimum 5k meters.