Every Second Counts

I was dreading doing Open WOD #1 again.  This WOD got in my head and really beat me down after such a poor initial showing.   Lesson learned dont get off a red eye and do a competition level wod.  That was just stupid and naive to think that I would have done well.  

I dreamed about this damn wod and felt that 6 rounds was well within reach.   Today was the day to hit it again.   I decided not to warm up with double unders as my first sets are usually my bests.    Well I was really cruising through 3 rounds just over 4 minutes.  My pace slowed down but i felt confident in nailing 6 rounds.   I blew this thing in the 4th round. I rested to much and missed 6 rounds by 1 rep.  I also should have aimed much higher.  Once I felt like I had 6 rounds in the bad I put it in cruise control.  Damn that pisses me off.  No one to blame but myself. 

Even thought that was a good workout I thought I would benefit from another WOD and decided to join Glenn for the first part of EVA but only the running part.   

Decided to do running and GHD's.   The first 800 my legs felt good but I was feeling pretty smoked from the WOD.  Glen pushed the pace the last 200m and put a good 5-10seconds on me.  We both were well under 3:30. 

Saturday 26th - Travel Day

Decided not to go to Globo gym and do  workout as I am still sore from prowler push and back squat/deadlift.  

Back on schedule

I got up early to train at Crossfit Affliction this morning.  It's about a 40 minute drive from Hillsboro but well worth it to do some heavier lifting.  As always a friendly group, the class was taught by Heidi Bowser wife of owner Steve Bowser. 

Warm Up

Mobility and Line Drills

Strength and Conditioning Workout

Back Squats 10 Sets of 3 Reps (Speed Sets)
Immediately
Dead Lifts 5 Sets of 2 Reps (Speed Sets)
Rest 5 Mins
Heavy Prowler High Bar Push 4 x 50 Meters 180M/90W (2 – 3 min rest between)

I did the Back Squats at 225 and the dead lifts at 275. I think I could have and should have gone heavier but we were partnered up so not really a chance to go heavier.   These went fine. The first 25meters of the prowler push went well and the I was crushed,  it ended up taking 10:40 which includes recovery time. 

The afternoon was the highlight as I got to coach Jack thru a workout.  He is really trying hard and learning fast.  

Sometimes logic doesn't make sense

For the past few weeks I have been 100% Paleo which isn't the easiest thing to do when traveling.   As I tied I have been tired even after getting 8 hrs of sleep.  Well I decided to have a few cheat days and it's seems to have helped my energy level.  Wouldn't think that adding desert, a Ginger beer and a roll or two would be beneficial but my energy level is telling me something different.  In fact this afternoon I felt so good I decided to even get a second workout in.

Now I'm getting ahead of myself.  Let's cover the morning workout first.  Susie took a rest day so I was working out solo which was a bummer.   I did an extra long double under and stretch warmup.  I estimate I did between 150-200 double-unders.  I did a workout that was posted on Crossfit Cynergy a few days ago.  

3 Rounds…

300M Row

9 Handstand Push Ups

This one got slowed down when the aerobics room where the rower is got overrun by the Childrens program and I had to do the HSPU's in a different room. 

Tme 7:27

***rest 3 minutes***

3 Rounds…

15 KB Swings (1.5/1) subbed a 50lb dumbbell 

7 Ring Dips

This one was harder than expected. 

Time 3:42

***rest 3 minutes***

3 Rounds…

10 Burpees

5 Weighted Pull Ups 35 lbs

Slowed down putting on the strap with weight on it.  Also a pain to do on an assisted pull up machine as the thing has a weird bar. 

Time 6:49

Finished the WOD by doing more double-unders.  3 sets of 30 and then 10,20,30,50

Later in afternoon I did a interval run.  

First quarter mile 7:26 pace  got delayed by drawbridge

1 mile - 7:01 pace

1/4 mile moderate pace 7:30

1/2 mile easy 7:58

Stretch - recover at pier

1 mile hard 6:44

Recover

1/2 mile hard 6:28

Recover

1/2 mile 6:39

Have a long way to go but running these longer intervals will help me.

Old not Tired

I just figured out that I'm not dragging because I'm old, I'm dragging because I'm tired. Now that I figured that out I'm at peace with my lack of constant energy. So I mentioned this yesterday but I have to say it again it's great to train with my wife. She has been open to whatever I hve programmer and hit the wods with gusto. It's amazing how good she has got in only a few months. All you people who believe you have to get fit before starting Crossfit are uninformed.

Today we did dead lifts as out strength work and had to improvise. Susie had to use a bicep curl bar and I had to build a small platform out of aerobic steps to use the smith machine. Neither were ideal but you make do. We both did a 5x5 Susie hit 140lbs and I maxed out the weight at 205 not including the bar.

WOD
100m run before each round of 10,9,8,7.... Of dumbbell swings. Susie used 35lbs and I used 50lbs which was the heaviest they had.

Good effort although I was teasing Susie as she was flying in her last sprint. Her time was 8:49 somehow I lapped her and lost track of a round. I think I did round 4 twice.

We then did a 500m row and Susie crushed it 1:52:9 just over her PR when was only giving 80. I did a 1:35.

We ended the WOD with tabata sit-ups. I managed 11 a round.

Make- up St Paddy's Day WOD

The nice part of vacation is that I can train with Susie without having to juggle work an drop off. We decided to do the Craic House St. Paddy Day WOD without the final movement of chugging a beer. The staff at the Hillsboro Club (St (http://www.hillsboroclub.org) was super supportive of us taking equipment outside to do our workout which was great. The only bad thing Was that the didn't have a 20lb med ball so I had to do Thrusters. They had a bicep curl bar which I ad to use for the Thruster.

We did a 500m row for warm-up which Susie smoked - it was easy effort and she was only 3 seconds off her best time. Mine practically killed me and I was 10 seconds off. Even after watching a rowing video my technique still needs lots of help.

400m Run
21 wall balls subbed 100lb Thruster
21 Burpees
400m run
15 wall balls
15 burpees
400m run
9 wall balls
9 burpees

So any lead I had in the run evaporated when I was doing Thusters against Susie. She ended up beating menu 3 seconds. 14:01 to 14:03

I was spent and Susie has been recovering very quickly.

Vacation WOD

Surprisingly my wife was up and ready to go and I was still dragging. Whenever we go on vacation I suddenly seem to tired and have hard time getting put of bed. Vacation must be my kryptonite.

JT
21-15-9
HSPU
Dips
Pushups

I had to substitute regular rings as the gym only had a dip station. I felt great in the first set and got 15 HSPU's which is my max consecutive. Problem is that it smoked me. I struggled thru the next rounds doing 2 or 3 at a time. Total time 16:02

After a short break I was planning on doing 3x500m row. Decent first round with damper at 4.5 1:32.9. Second round after a 3 min break I couldn't break 1:50 so aborted the campaign.

I will keep practicing the rowing. I wonder if I should shorten the intervals?