Double WOD

Did a double but not by design.   Got up early so I could buy a snow rake to clear off the roof before this sleet and rain shows up tomorrow.   The snow rake worked great but it was demoralizing to then have to re-shovel  areas that I had cleaned yesterday.  Huge Bummer.  Once that was done I still had a huge section that I didnt finished yesterday.   All in all another 3+ hours of shoveling today.   Not nearly as crushed as I was yesterday but still pretty tired.   Took an hour to refuel and hydrate before I headed to Craic to get my first real workout of the weekend.

2011 CrossFit Games Open WOD #1

Complete As Many Rounds and Reps As possible in 10 minutes of:

    30 Double Unders
    15 Power Snatches -75 lb. M/55 lb. W

This was going to be a tough one as my core. legs and arms are all pretty worn out.  3,2,1 and I kept messing up my double unders.  5 mistakes in a row before I settle into a rhythm.  After the first round I was able to do all rounds with only 1 miss.  My goal was to get 6 rounds.  Last time I did this WOD I could 5 rounds 30 doubles unders.  I was hoping to get bigger chunks on the Snatches but the best I was getting was 6-7 before I had to break it up.   I ended up with 5 Rounds and 42 reps.  I just needed 3 more Snatches to get the round.  I think that If I went into this one fresh I could get to the double unders.

No school tomorrow as there is so much snow removal to be done.  

My least favorite WOD

AMRAP Shoveling has to be my least favorite wod.   That is what was on the schedule for the day.  I went out at noon and I finished at 5:30pm.  I took two 15 minute breaks to get something to drink.  I was completely wrecked at that. I wonder if it is possible to to Rabdo from shoveling.  That would be very sad.   Here are a few photos from blizzard of 2013.   No real wods today but I feel like I got my work in for sure.

Rest Day

Mother Nature getting the driveway set up for the wod.

Got back from Palm Springs a day earlier in advance of Nemo the blizzard of 2013.  Its a good things since it really dumped on us.  It started at 2pm and didnt let up until the next day.  We got close to 24inches of snow!

Palm Springs FINAL DAY

A big snow storm is approaching the Northeast so a large group of us are cutting the meeting short and leaving to head home today versus the red eye on Friday.   Its been a good couple of days of meetings as well as training.  The coach and Athletes at Crossfit Shifted have been fantastic.  They really made us feel like we have been training there full time for years.   Its weird how you can fit in so easily in the crossfit culture versus so many other places it can be a struggle. 

WARMUP -

Back Squat 7.5.3.1
As heavy as possible
4x500m Row
Rest 4 mins
Post all 4 squat weights,
& average 500m row time.

ROW 1 - 1:34
ROW 2 - 1:39
ROW 3 - 1:46
ROW 4 - 1:40

Crossfit Shifted

Feeling even better today. The head cold is finally getting better.    Todays WOD look particularly nastly especially the plate push.   Pushing a plate after Jerks and Pullups is never going to be easy.

21 Push Jerks (135/95)
21 Pull-Ups
50m Plate Push 45
15 Push Jerks (135/95)
15 Pull-Ups
50m Plate Push 45
9 Push Jerks (135/95)
9 Pull-Ups
50m Plate Push 45

Did the first round unbroken, Second Round I did 10 and 5 on Jerks and did Pullups unbroken and then in the last round I did 6&3 on Jerks.   I was probably a little conservative on the Jerks in terms of how I broke them up.    On the plate push I actually Squatted and slid it forward versus driving it like a sled.   This technique was much easier and didnt take the stuffing out of me before the Jerks.

Time - 10:18. Fastest time in the class. 

Very impressed with this girl who is new to Crossfit (4 months) on both her snatches yesterday and her Jerks today.  Very good technically and at the RX weight.  She is a former Pole Vaulter at ASU.   I think Ben Bergeron called it that Pole Vaulters movements translate well to Crossfit.

Rough Rentry

Its been over 7 days since I have trained and Im usually itching to get back in the gym after a few days off.  This time was different, I clearly lacked energy and wasnt myself so decided that rest is what I really needed.  I had given myself until today to recovery from the QL strain and deal with this nasty sore throat /head cold.   I figured anymore and I was babying myself.  

Im in Palm Springs for a company executive meeting and would be visiting a new box.   This should make it much easier to scale and take it easy since no one knows who I am.  We had a good crew from work cued up to train - Dennis, Chris King, and Tony Beller.   Its always easier when someone else has checked the class times and even rented a car to make the commute easier. 

Crossfit Shifted was a traditional big box. Massive space with ultra high ceilings.  Huge group for a 5am class with at least 20 people.   All the other athletes were extremely friendly and a few were even committed to learning our names.  We did a 3x100m row warm up and then did mobility work before we went to the whiteboard to discuss the WOD.

So nice box, friendly athletes this was going to be great.  Not so much when I looked at the WOD.  It was pretty high volume for my first day back.  Its not crossfit though if you arent ready to embrace the suck.  First round wasnt so bad but the 2nd and 3rd rounds were anything but pretty.  Broke the snatches into set of 5 or 6 with long breaks between.


Finished in 29:20.

A Week+ of lost work

My QL is finally getting better but the whole thing has been compounded by a bad cold and a neck strain.  I have been off for over a week and i just dont seem to be healing very quickly.  It didnt help that midweek I had 2-3 nights of 4 hours of sleep.   We were in Vermont this weekend at the cabin to celebrate HC's and Jack's Birthdays.   Always a bit of sleep deprivation there as well.   I stayed off the slopes so as not to submit myself to the single digit temperatures.   I fly to Palm Springs tomorrow so no workout again.   Im packing my gear in hope that my sore throat is gone and that I can at least do some scaled workouts.