Workingman's Crossfit

Saturday's work

2010-02-06T16:29:00.000-08:00

I did 10 sets of 2 DL, every 45 seconds at 275. Felt fast and light.

Then did

30-10

20-20

10-30

HSPU/Chinups.

Chin ups were past vertical plan, not butterflies. 6:26. Most HSPU were kipping.

Finished with 5-25, back ext/double unders, 4 sets, rest every 30 seconds. I've been working on DUs in smaller sets, 15s, 20s, and today 25. They feel fine, but I need a better rope.

Snatch work

2010-02-03T15:36:00.001-08:00

Today I did the snatch drill (power snatch, OHS-hang p snatch, OHS, squat snatch)

Did bar, 65, 75, 95, 105, 115, 125. I felt heavy on the grip. The OHS didn't feel great either.

WOD was 15-12-9-6-3 Power Snatch/Burpee. Did this in 5:33, 3 sec better than I did it in late November. The snatches were broken up 8 reps into the set of 12, but the rests were minimal. My burpees were slow but consistent, which suits me fine. I'm curious if my burpee technique (get down slow, get up quick) will be legit in competition, so I plan on cleaning up my burpees over the next 6 weeks.

Yesterday I did 30KBS, run 2.5k, 30KBS (55#). I ran pretty well, and recover well. I feel good today. Did this wod in 14:17. I stopped on rep 21 of the second set of swings. The run was probably done in 12 minutes. I will do 800s tomorrow.

Run and heavy stuff

2010-02-01T20:32:00.000-08:00

I ran an 800 tonight. I hurt more than it should have. Keep on trucking.

Then I did

12-9-6-3

315 Deadlift

Muscleups

The deadlifts could not be dropped and the muscleups had to be finished from the hang, OPT standard. I did it in 10:20ish. Josie has the actual time. I failed on a muscle up on the set of 3, and that sucked. The deads were heavy but manageable, and the muscle ups were hard to generate the power needed, so they were slow. All in all, I'm pretty happy with it.

Tomorrow is KBS and a 2.5k run.

Body weight

2010-01-31T09:12:00.001-08:00

I did the mainsite WOD from Friday. It was a good change of pace after 3 days of heavy-ish weight.

WOD was

10 min HSPU

5 min squats

2 min pullups

1 min situps

I scored 365. something like 110 hspu, 165 squats, 52 pullups, 38 situps, I think. They were the first HSPU since I hurt my wrist, and it took a few minutes to get right. I never did more than 6 in a row. My squats slowed considerably after I hit 100 at the 2:30 point, I did only 65 in the second half. The pullups felt great. My butterfly was good, and my height was good. The OPT programming has caused me to focus on chin over the bar, which is important.

This week i'm planning on doing at least one run, with lots of 400 and 800m runs. Hopefully the weather holds.

Results

2010-01-29T21:55:00.000-08:00

I did 13 reps of the 185# squat clean to thruster. This was not alot of fun, but I'll use it in the future to test strength and to familiarize myself with heavy movements. I'm pleased with the result.

I'm looking forward to more running this week. I'm going to do the body weight WOD that starts with 10 minutes of HSPU tomorrow, but I'll start with 2 800s and 2 400s if the weather is good. Otherwise, DU practice.

I have to work this weekend, but I plan on resting on Sunday, and trying to do a double on Monday.

Test today

2010-01-29T15:19:00.000-08:00

As many reps as possible in 2 minutes of 185 squat clean to thruster

Strength work

2010-01-27T20:59:00.000-08:00

Today I did

Squat Clean for 1 at 205

Deadlift for 3 at 345, built by 10 from 205

Push Jerk 185 for 3, built by 10 from 135

Finished with 3x12 GHD

Warmed up with 10 sets of 20 double unders

Tomorrow is Snatch, back squat, OHS

Gearing up for as many reps of 185 squat clean to thruster in 2 min on Friday.

New concept

2010-01-26T07:48:00.000-08:00

This blog is going to be about my sectionals prep from now on. I'm going to try to update it everyday. I'm feeling good about my metcons, but I feel like my strength in the o-lifts has diminshed. A 225 clean felt real heavy last night. I am planning a 3 day strength cycle.

WOD A

Warm up with double unders for 5 min (sets of 20)

Clean (over 200)

Deadlift (sets of 3, over 325)

Jerk (over 165)

WOD B

5 minutes of rowing

Snatch (over 155)

Overhead Squat (Over 185)

Wallballs 3 sets of 25 unbroken

GHD sets of 12

Test

2 min of 185 squat clean to thruster (goal is 12plus)

I will repeat this next week.

Today is a rest day following doing the OC throwdown WODs 3 and 4 (scored 138 and 528). On SAT I did WODs 1 and 2 and scored 12:08 and 6:58. I will write about this more.

First Blog

2009-11-28T18:45:00.001-08:00

"This ain't football. We do this everyday."

Earl Weaver

This quote is from Earl Weaver, the longtime manager of the Baltimore Orioles. He was being asked about a particularly painful loss, and how he and his team would respond. He replied something like, we'll get em tomorrow. The reporter was aghast after this loss, believing the players and manager should spend some time soul searching. The quote was Weaver's reply.

If you've been doing Crossfit long enough, you've had some good days. You set a PR, you won your heat in a WOD, you finished strong and felt great. You've probably had some days that were not so good. You felt like you were moving under water, you didn't even want to pick up the bar, you felt nauseous for 3 hours after the WOD.

I like Weaver's quote because it swings both ways. The one of the beauties of baseball is that the season is so long, that big wins and big losses have to be quickly accessed, the data is collected, and you move on. It's the same with Crossfit. Once we start doing these workouts, we have small and big victories, and small and big defeats. Have you ever PR'ed a workout and rewarded yourself with a double double animal style? I know I have. What happens the next day? You feel like hell, and you say "Why did I do that?" It's probably best to pat yourself on the back and say "i had a good day, I need to go home, eat smart and get some good rest". We collect the data and move on.

Anyone who knows me knows I take Crossfit pretty seriously. I wanted to get "good" at it because I was watching the videos on-line, and seeing Greg A and Annie S crush really motivated me. It just looked like fun. Over time my performance improved, I applied my knowledge of nutrition, and now, I'm where i though I should be. Most of the time, I move through the wods fast and confident. It feels amazing jumping off the bar after a bunch of pullups and quickly start moving weight. The problem is, being confident is the first step to failure. I realized this last week.

I went in on Sunday got set up for as many rounds as possible of As many rounds in 20 minutes of 25 burpees and 15 bodyweight back squats. I haven't been backsquatting, so I felt like this might be rough. 5 minutes in and I was cursing at myself. I felt slow, the bar hurt my back. I could barely squat 5 times without needing a break, but I knew racking meant I would just have to re-rack it later. My brain was buzzing. Around 12 minutes in, I realized that THIS is important. It's great to crush it everyday, but true strength, whether it's physical, emotional, or whatever comes from leaving your comfort zone, and being forced into that internal dialogue.

I'm lucky enough to be a Crossfit coach. Last Sunday's WOD reminded me that watching our athletes struggle, fight, and improve with different movements or weight, how much is really going on. Much respect to all crossfitters that struggle, win or lose, but go down trying.

Now you just gotta do it everyday.