Wednesday, June 25, 2014

My First Competition - Firestarter Challenge

Warning. This is going to be a long one. And have lots of pictures.

After taking a trip up to DC to watch the Regionals competition for the CrossFit games and cheer on the College Hill CrossFit gang I guess I was ready to jump in and try a competition. I'd read a few magazine articles about how competitions are for everyone, how much fun they are and how much you can learn from them. Anita at the gym had the same sentiments when I asked her about one she was doing.

I'd been looking at some of the competitions and most have an Rx (prescribed weights and movements) and a scaled division. No chance I would be doing Rx and scaled is still plenty tough, and has some movements I am still working hard to get the basics.

College Hill posted some local competitions on the facebook page and I found one called the Firestarter Challenge, held at Triangle CrossFit near Raleigh.
From the Firestarter Website: (The Firestarter Challenge offered by Triangle CrossFit in Raleigh, NC, is a fitness competition designed for athletes with novice and intermediate level abilities.  The event is a great opportunity to test your competitive spirit on an even playing field.  In other words, no Firebreathers allowed!)
(Firebreather = A popular term in the CrossFit community for an extremely fit person who has extraordinary power output.)

I thought, that sounds fun. I looked over the standards and fell into the novice catagory. After thinking about it a few days I signed up.

I waited a few weeks to tell anyone I'd signed up. Maybe I didn't want them to think I was crazy. Maybe I was still trying to convince myself that I wasn't crazy. Either way. I started asking some questions about pacing, how these things go, refueling, etc. The first 3 WODs were released a few weeks before things and the 4th (and 5th if you were in the top 5) was kept secret until the event. I ran the 1st and 3rd ones once in the weeks before the event.

Competition Day!


Getting some instructions

WOD 1:
10 Min AMRAP
200m Run
15 Dumbell Thursters (35)
The Run is 1 Rep


A thurster is a thruster. Not an easy movement. 


I finished with something like 12 more reps (including a run) than I had achieved in my practice run of this workout. 12th out of 17th in the Novice men as well. 
And then assumed the position I always am in after Thrusters (okay, most WODs)

WOD 2:
8 minutes to get a 3 rep max Overhead Squat
As soon as I saw this WOD released online I started working on mobility and overhead squats with a PVC pipe. I didn't have high expectations because this is my weakest weightlifting movement we do in CrossFit. 

And sometimes you learn from the pictures, huh? How about some weight in the heels?

I far exceeded my expectations for this lift. I'd discussed it with Spencer and he told me to start with a weight I knew I could do and build from there. 85 was my previous PR on this lift so I started with 65. Moved to 75, then 85, then 95. Still had time so I hit 3 at 105 and would have went to 115 if I'd had more time or plates avilable. As it was, i had time to add 2.5's to both sides and get 110 with about 20 seconds to go. I came in 15th out of 17 but was really happy with my efforts. A 35 pound PR and getting a lot more comfortable with this lift was a big win for me. 

WOD 3:
Cash In - 100 single jump rope skips
21-15-9 
Deadlifts (155) / Burpees
Cash Out 100 Singles

I'd run this WOD after another WOD a few weeks priorto the competitin and it took me 13:29.






Time: 10:07! 3 minutes and 22 seconds faster than my trial run. I was pumped about that time. Placed 13 out of 17 for that workout but kept to my plan until the last set of deadlifts. 7-7-7 on the first set. 5-5-5 on the second set. I did quick singles on the last though. And broke the burpees into 7-7-7 with a short break between sets, same with the 5-5-5, and kept moving through the last 9. First set of jumprope was unbroken. I broke twice on the last 100. 

...because I'm happy (about the time and the fact that WOD is behind me)

WOD 4 wasn't announced until all the heats / divisions had finished 3. 
We gather around to find that since we'd lifted things in every wod so far, WOD 4 was all body weight.
21 sprints of the competition area
7 Wall Walks (novice to 36", intermediate to 24")
42 box jumps / steps (24")
10 bear crawls 

I'm glad they had someone showing what each movement looked like becuase I'd never done a wall walk or a bear crawl. I'm also glad I didn't have to wall walk my chest to the wall. And I'm glad I made a friend there who had done plenty of wall walks and had some advice. They had some set up time where you could practice. I went out, did a few wall walks and was good to go. 

This one had a 15 minute time cap, and I had no expectations other than finish under 15 minutes, and hopefully closer to 10. 






That one was also tough but I did it in 10:07 and was happy with that. 13th out of 17th for this one as well. 

Final Placement was in a tie for 14 out of 17. Results at Breeze Scoring

I had a blast a this competition. Triangle CrossFit did a great job keeping things on track and everyone was in good spirits. Thanks to Triangle CrossFit. I got in a lane with a new judge each time just to be able to thank someone else for being there and donating their time to judge those of us competiting. To Eric, Matt, Katie??(I forgot this one!), and Matt - a huge thank you. Thanks to College Hill CrossFit for the past 4 months of fun and training, I would have never imagined just a few months ago that I'd be doing something like this. And a very special thanks to my dad for going with me, being there to hang out and talk to and as always taking such great photos. 

I exceed my expectations in every event and had a blast. Can't ask for much more than that. I wasn't going with the expectation of winning, I went with the expectation that I'd work my ass off, have fun and learn some things. I did all 3. I'm looking forward to future competitions and future gains on my part, but if I always have fun, that's going to be a great measure of success.

Tuesday, June 24, 2014

4 Months - Thoughts on my CrossFit Journey after 4 months




When does 1 hour = 4 hours. Right now apparently.



There have been a few times in my life I've been fitness obsessed. In 2006 - 2007 there were a lot of days I spent 2+ hours in the gym, and it wasn't unusual for me to be there 4 hours a day multiple times a week. I was determined to loose weight and I started that weight loss journey at my heaviest weight I've recorded. 255 and I'm certain it was some higher becuase I didn't weigh for a while. So I fell in love with the progress, the weight loss and the changes in my body. The thing that helped my determination the most was having 2 really close friends to work out with. I would get to the gym 2 hours before them most days and spend an hour on the elliptical and an hour on an exercise bike or in spin class. Alex and Eric would show up and we would do weights for 30 mintues to an hour and then play basketball or raquetball. We did weights 2-3 times a week and played ball nearly every day. Friday was a shorter workout as we would workout, shower and head to east coast wings, then back somewhere for video games.

If you know me well, you'll know I tend to cycle through hobbies. I've always had the love for cycling, but as I mentioned above, I've done the fitness thing, back to cycling, triathlon and running, and most recently golf. I've always been the happiest with I made fitness a priority and that's why I have every intention of sticking with CrossFit. That's a goal worth trying damn hard to keep if you ask me.

I haven't had my friends to workout with regularly like that in a long time and that's one awesome draw to CrossFit. You're working out with other people, maybe not directly but you suffer right beside them. And when you show up day after day and they do as well they become friends. It's hard to understand the CrossFit community until you experience it. I love the fact that the workouts are programmed for you, you show up, warm up, get instruction and then go. We do a skills or strength piece and a metcon daily. I may have used to been okay for an hour solid on the elliptical but now that would bore me to death. Along with the fact that I know that any metcon I do is going to push me harder than that. All our classes at CHC are scheduled for an hour but that includes a 15 minuteish warm up. The strength / skills piece and our metcon.

I now accomplish so much more in an hour  than I did in the 4 hours at the gym.

The basketball was amazing for endurance and I do miss that, but I didn't have the strength gains like I do now.

I can look back on times in my life an say that's when I was the most _______________.

I was my leanest in highschool (not athletic, although I did bike a fair amount), but happiest with my body.
I was in the best cycling shape of my life in 2009. I may never have that cycling fitness again but I'm happy riding 5-30 miles for fun, cardio or recovery and I enjoy it.
I was in the best shape of my life in the summer of 07. My weight was down 50+ pounds and I felt great about myself.
I had the best overall fitness of my life in 2010 as I trained for a sprint triathlon and also PR'd my 5K, 10K and half marathon times.

Right now, in 2014 I'm the strongest I've ever been. And I'm damn well on my way to in the best shape I've ever been. I don't really think my conditioning is where it needs to be for me to proclaim that I'm in the best shape I've ever been but by sticking with CrossFit I know I will be able to say that sometime soon.

I started taking shirtless pictures in February and I've taken one a month. I've made what I consider awesome progress but I'll share those at some point in the future.

CrossFit has changed my idea of what success will be. Before, I've always had a goal weight number. I don't' have that anymore because I've lost 15 pounds, but a lot of inches. I wish I'd taken measurements when I started. I've had to retire some pants and bring out others that didn't fit. Belts are using holes they haven't before. It's an awesome feeling. I'm lighter but like I've mentioned a lot stronger. Sometimes it's hard not to have that one quantifiable number that equals what you want to achieve. It's a paradigm shift that I'm getting more comfortable with by the day. I'm not saying I don't have more weight to lose because I do, I'm just saying that getting a flatter stomach, lifting more, having better endurance are now all part of my goals. There isn't just one measure of success.

I started this post before my four months were up and finished it about a week after. The sentiment is the same. CrossFit has given me an avenue to put in hard work and get phenomenal results. The changes in my mind and body have been awesome.

More Thrusters!?!? (W59)

Monday - June 23rd, 2014
Weightlifting

Clean and Jerk (1 Rep Max)

Metcon

"Harley" (Time)
6 RFT:
13 Thrusters, 95/65
14 Pull ups

_________________________________________________________________

After a thurster workout Friday, and a thurster WOD in the competition Saturday I wasn't sure about another WOD with Thrusters. But the wife had a great point, something to the effect of "shut up and go workout".

So I did.

PR'd the Clean and Jerk @ 175. I think that was up from 135 about a month ago.

Harley took me 15:57 and I did 75# thursters and ring rows.

I'm ready to master some pull ups soon and get off these rings.

Monday, June 23, 2014

Friday, June 20, 2014

Macho Man - CFNE Benchmark (W53)

Tuesday - 6/17/14

Metcon

“Macho Man” (AMRAP - Rounds and Reps)
EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.

R+ as written
Rx 155/115

_______________________________________________________________
Work has been hard the past few days. Just mentally hard. Meetings and interviews. It was a struggle at the gym. I went with a light enough weight at 95# as Coach Joe wanted us to get in 6 rounds at least. Macho Man is another one of CFNE's benchmark workouts and gets tougher faster than it seems like it should. 

I got 7 rounds and 7 reps but it was a damn struggle every round after the first round. 

I was glad I went for sure, but it was a battle to not put the bar down duing the WOD today. 


When an Easy Day, isn't an Easy Day (W54)

When is an easy day not an easy day? When thrusters are involved.

Gymnastics
Muscle Up/C2B/Pull Up Progressions

Metcon

Metcon (Time)
5 RFT
7 Muscle ups
11 Thrusters, 155/105

Rx+: As Written
Rx: 10 C2B, 135/95
______________________________________________________

I haven't been able to workout like I'd hoped this week. Work has been insane. I was out of town for work Monday and Thursday, worked out Tuesday but had both jobs Wednesday. I'd planned to take today off as I'm competining for the first time tomorrow but since that's for fun and the journey is about fitness and fun I went to workout today. I could do the WOD at a heavier weight but I chose 75# as I wanted to pace myself and not be trashed for tomorrow. I was also doing jumping pull ups.

Round 1 wasn't bad. Round 2 got tougher. I did 2 jumping pull ups and was gasping for breathe so I moved to ring rows so I could keep moving at a steady pace. Round 4 sucked hard and I actually surprised myself in round 5 as I went unbroken on the thrusters. I just did them at a steady pace and kept moving.

Time - 14:07

There were some dudes doing RX+ in the next class and you could just see it taking its toll on them. Around the third round I got back on the floor to encourage them.

Thursters. Man they just suck it out of you. I've recovered well now and think that having osme extra time off this week and getting the blood flowing again today will be good for tomorrow. I'm excited and nervous about the competition.

I did a little work on OHS tonight since I hadn't done any in a while. I won't get a heavy weight up for the 3 rep max but I will have a score!

Tomorrows theme!



Wednesday, June 11, 2014

Competition Prep (W52) - 6.11.14

Today I went in and spent 15 minutes on a foam roller and then 10 minutes with a band before the class started.

Today's scheduled WOD was 2K on the rower and a 1 mile run, but I had other plans.

I warmed up with the class and when they got ready for their workout I set up to attempt WOD1 of the Firestarter challenge.

10 min AMRAP of:
200m run
15 dumbell thursters (35#)

I'd never done a dumbbell thurster before today and I'm damn glad I went through this to get an idea about how it will feel.

I was a little tired in the beginning and learned some lessons. Like, wow, this workout is tougher than it looks. And my dumbbell thurster sucked today. It was a front squat and push press with dumbells, no fluidity. The run counts as one rep and I did 3 runs and got through the 12th rep on the 3rd round. 45 reps.

I really feel like I should get through 4 runs and into the thursters on the 4th round. I hated having to break and i think a lot of it was mental.

After that I regrouped and did a little benching but honestly wasn't feeling it so I did 4 sets of 5 reps at 95 / 135/ 155 / 155.

I moved onto hand stand push up work. I got comfortable up on the wall and then can do strict HSPU's with 3 abmats but it felt like a huge gap trying to get down to 2 mats. More work on that next week.

I'm going to work on scheduling my workouts over the next two weeks to turn through all the WODs for the competition one more time and some regular class work before a rest day Friday and trying to go all out next Saturday.

Tuesday, June 10, 2014

WOD 51 - I must have lost my mind.

Metcon (AMRAP - Reps)
C2B (chest to Bar - happy, Jlit?) Accessory Work

Metcon

"Heartbreak Kid" (Time) (see Competitors Training FAQ for more CFNE custom benchmarks)
3 RFT:
10 Front Squats
20 C2B Pull ups
50 Double unders

RX (185/135)

___________________________________________________________________

Spoiler alert. The above is what the work I started with.

The C2B work for the non skilled at this movement was 5 kips, then 5 very slow ring rows. I am getting a lot better at the kips. It helps me a ton to use a higher bar and not be worried about what my feet are doing or are they going to hit the ground.

Heartbreak Kid
The front squats were from the ground and supposed to be fairly heavy. I went with 135 and before it started I thought, I wish I'd done 35's and 10's in case I can't clean this damn thing in round 3. First 10 squats were unbroken. Ring rows I broke into 4 sets. 100 singles unbroken.

Round 2 - squats 5&5, no real problems. Ring rows started to hurt, 5 sets. Broke a few times on the SU.

Round 3 - hit 6 squats and should have kept the bar up. I missed cleaning it up on the first try, and then looked AWFUL on the 2nd attempt but I got it up and moved through the last 4 squats. Ring rows weer broken into 3s and 4s but got through them. I think I broke a few times but kept a decent pace on the them.

Time was 13:28. That was a good workout.

Then the extra work was 35 unbroken DUs - 10 times. 4 others were doing it so I went and did a lot of SUs with a few DUs mixed in. I'd say I stopped there around 15 minutes but it wasn't 15 minutes of straight work. I really want to be able to do DUs but I'm just not there yet.

Then their (i guess they, are following the regional training plan, which is the regular metcon with more (reps / rounds / work) plan called for rowing. I was asked if I wanted to row. I said yes. They said 5K. I said no. (this is where I must have lost my mind) But I drug a rower over there anyway and made it through the 5K row. 23:28.

That's a long time on the rower. I feel surprisingly good after dinner and a shower.

The HBK finishing with Sweet Chin Music

Monday, June 9, 2014

WOD 50 - Doubling Up - 6.9.13

Weightlifting
Metcon (4 Rounds for weight)
Snatch
EMOMx8
Min 1: 50# under 1RM
Min 2: 40# under 1RM
Min 3: 30# under 1RM
Min 4: 20# under 1RM
repeat for two rounds.

Metcon

Metcon (Time)
1 RFT:
800m Run
20 Power Snatches
800m Run

RX + (135/95)
RX (115/80)


__________________________________________________________________________
I wasn't sure what my 1rep max was on snatch so I went with 125 as a guess. The EMOM went by quick. A lift and then it takes longer than you think to add / subtract plates.

I wasn't sure about the Metcon going into it because my shins had been hurting some but I felt good today and decided to go for it. Didn't go out to hard and the first 800 was a little under 4:30. The 20 power snatches (95) took longer than they should have, I was hoping for 4 sets of 5 but ended up doing a few 2's and 3's as well. Not sure about the split there or the last 800, of which I walked about 100 to catch my breath.
Total time was 13:50.

After a progenix shake and some rest I got ready for my second metcon of the day.
100 Single Unders
21-15-9 Deadlifts (155) & barfacing burpees
100 Single Unders

Coach Spencer chatted with me about this one earlier in the day and recommended breaking up the deadlifts to not be fried on the burpees and maintaining a steady pace. I did a piss poor job of that and have formulated a new game plan for this workout which I'll see a few more times in the coming weeks.

100 singles, unbroken, around 45 seconds. Onto the deads which got harder than I thought they would. I broke the burpees up into sets of 7 the first round and take a few quick seconds to rest, 5 the second round and just went straight through on the last round. I broke twice on the last 100 singles and need to get the rope turning over faster for those.

My plan will be to break the deads up the same way I did the burpees, except to go 3-3-3 on the last set and then power through the burpees.

Time 13:29. I hope to get that under 12 if not even better than that.


Sunday, June 8, 2014

Yoga

We have a weekly yoga class at College Hill CrossFit. I've never went before but had given it some thought and decided that today would be a good day to start.

It was great. Mason did a great job teaching it and I think that going to this regularly could really help with mobility, flexibility, etc.

Other than that and some house cleaning I'm just spending time with Trixie on a lazy Sunday.

That was not a rest day

No CrossFit on Saturday but helping a friend move for 6 hours was certainly no off day.
I crashed early Saturday night and got up early today. Few cups of coffee, some fruit and a bacon and cheese omelet and I'd say Sunday has started off pretty well.

Taking the day off from conditioning and strength and just going to hit up the 11:15 yoga class at the box. I need to work more on mobility anyway. Then it'll just be back to the house for some r&r before outback this evening. Sometimes it seems silly to go in for a 3 hour shift but an extra 40-50 bucks isn't too bad and I get most of the day for myself.

Hope everyone has a great Sunday!

Friday, June 6, 2014

Tomorrow I will rest - WOD 49 - 6.6.14

Weightlifting

Deadlift (Work up to a heavy double)

Metcon

Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
10 TTB
15 BJ, 24/20″
20 Wall Balls, 20/14

RX ( As Written)

_____________________________________________________________
Wednesday's workout wore me out. I was still sore Thursday. After Surfer on Acid yesterday I was shot. Friday was going to be a rest day. No doubt about it.

Woke up in a great mood but moving slow Friday. Maybe I'll do the warm up, the strength piece and then some active recovery mobility or rowing.

Mid afternoon - i think i feel pretty good, i might just do the wod

Got to the box around 3, did foam rolling for 12ish minutes, another 10-12 minutes of band work.

Coach Joe knew that I'd had thoughts of not coming in today but wanted to give it a shot. Got a double in the dead at 315 and he told me not to push it to much if I was feeling tired. Got 1 up at 345 but that was it for those.

I actually thought today was a 10 minute amrap until i got there but i had a slow / steady / consistent pace in mind and I actually held it through the workout. I broke toes to rings into 5's, did 20" box step ups, all in one set, and moved to the wall balls and did them in sets of 5 each time.

I feel like I learned a lesson today by moving methodically throughout the workout. That the better I get at this the more I might be able to focus on pace. And not go to hard and then fall apart in WOD's. I'm not saying I want to finish with a surplus in the tank (i didn't today) but being able to speed up, kind of like a negative split would be great. I did 4 rounds and 4 reps. I started hoping to get 3 rounds, and after 1 amended my goal to get through 4.

I will be taking a semi rest day tomorrow. I'm helping a friend move but that's lifting and not lifting, sprinting, being a gymnast etc.

Thursday, June 5, 2014

WOD 48: 6.5.14

Weightlifting

Hang Squat Clean (EMOMx7: 2 Hang Squat Cleans)
Drop after each rep so each rep can be done as a single

Metcon

Surfer on Acid (Time)
3 RFT:
400m Run
21 Burpees
______________________________________________________

I'm sore. And beat. Tired too. Damn.

Hang squat cleans weren't bad. We'd done a clean complex earlier this week and today were told to focus on form more than weight. Which was good because I was a little tired already and still kinda sore from yesterdays WOD. Those air squats effectively kicked me in the nuts, except it was my ass and hamstrings that were sore. I did 115 which was no problem and had pretty good form. Got a few tips from Joe but otherwise felt good about it. 

Surfer on Acid, so we meet again. 
I looked back at my blog from a month and a week ago and I said something to the effect of: "running sucks but I kept moving through the burpees". 

I honestly can't remember but I feel like I cheated myself out of about 6-8 burpees. 3 or 4 in both the last 2 rounds because I was feeling flattened. Stupid move that was at the time. What's 8 burpees. I can tell you, now (and well anytime, 8 burpees is 8 burpees which is also know as hard). 

I rx'd todays wod but was a minute and twenty seconds slower than last time. Which also means it doesn't matter if I skipped 8 burpees or not last time as far as the time goes, I still wouldn't have beaten the time I posted last WOD. 

I may have been more rested, or who knows what but today was tough. It was also more hot and humid, and we'd run a lot this week, blah, blah, blah. I did notice that a lot of people didn't beat their April 28th time. 

I know I'm taking tomorrow off from working out but I'm helping a buddy move. I may take tomorrow off or I may do the deadlift strength portion and then just do 5x500 on the rower with a 2 minute rest between to do some active recovery. We will see how I feel about that tomorrow. 

I'm looking at you Surfer. I'll kick your ass next time we meet. You just wait. 

Wednesday, June 4, 2014

WOD 47: 6.4.14

Sprints

Metcon (AMRAP - Rounds)
EMOM x 5
100 M Sprint

Metcon

Metcon (Time)
100 Meter Walking Lunge
800 Meter Run
100 Air Squats
________________________________________________________

The sprints weren't easy but we did some good stretching before and after. 

The 100m walking lunge was worse that I thought it would be and I had to take a couple of short walk breaks. And I'd thought, 100 air squats. No problem. We do squats all the time. My legs were on fire after about 20. I'll give Coach Spencer huge props for helping me push through those last 25 in quick sets of 5. That was a lot of help. 

Time: 14:37. Smack dab at the bottom of the ole white board again.

They (who the hell is they anyway) say that showing up is half the battle. I don't have any problem showing up, now I need to get my ass in gear and go faster. 

Tomorrow we have a choice between 2 WOD's and I'm picking Surfer on Acid. It's 3RFT of 400m run / 21 burpees. We did it on 4/28 and I finished in 11:33. I know it will be about the running for me so we'll see how things shake out. 

Tuesday, June 3, 2014

WOD 46: 6.3.14

Weightlifting

Clean Complex (1 x 3 Reps)
Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean

Metcon

Metcon (Time)
For Time:
100 Double Unders, followed by:
3 RFT:
15 Deads
21 Abmat Sit Ups
Followed by: 100 Double Unders

RX + (275/185)
RX (225/155)

Next Level

Squat Clean (5 x 1)
Use the final weight you worked up during the clean complex to complete
________________________________________________________________

Worked up to 135 successfully on the Clean Complex. I had 2/3rd of it at 155 and failed, and on the second attempt at 155, I could only get the 1st on.

I did singles in the metcon, so 200 of those, did the deadlifts at 205 and finished with singles. Time was 13:47 or something along those lines. I thought I should have been able to get through this one a little quicker. Effing endurance. I know it will continue to get better but that doesn't mean that I don't want it to be there now.

Did the Next level at 135 and that was tough after everything else.

Most likely doing an active recovery workout tomorrow.

Edit: I just looked back and we did a Clean Complex on 5/6 where I did 115 so there is some improvement there.

Monday, June 2, 2014

WOD 45: 6.2.14

Skills

Turkish Get Up (3x1 Each Arm )

Metcon

Metcon (Time)
Karen's Birthday WOD from 5/30

Buy In : 51 Calorie Row

3 Rounds
5 Dumbbell Snatch (Each Arm)
30 Dumbbell Goblet Squats

Cash Out: 51 Hand Release Push Ups

RX - (45/25)

Next Level

Weightlifting

Strict Press (3 x 8 across)

Push Press (3 x 5 across)

Push Jerk (3 x 3 across)
____________________________________________________________________
First time doing Turkish Get Up's. 16kg

Held a steady pace on the rower and thought I'd come off fresh. Wrong. Oh well. I used rx weight or a 45# dumbbell today and the snatchs weren't a problem. The squats got to me and my back was hurting just a little bit, so I made it through them but slower than I would have liked.

The hand release push ups felt terrible. Talk about your arms just burning.

Time 14:10

For the next level stuff I did the strict press at 95, the push press at 115 and the push jerk at 135 for one round and then dropped to 95 to work on the technique after getting a few pointers. 

Before class I was working on hand stands against the wall and got a few tips from Spencer that made that feel a lot better. Gotta squeeze the butt!

Good day in the gym. 

Sunday, June 1, 2014

WOD 44: Coach's Surprise - 6.1.14

Today WODIFY just said Coach's Surprise - Sunday Funday.

We had a partner workout that was on the board: One Partner works at a time
150 WallBalls
1200m Run - carrying wallball (100m increments)
100 Burpees

I was in a group of 3 with David & Adam, since the class had an odd number of people. Our workout was:
200 Wall Balls
1800m run
150 Burpees (2 can work at a time)

__________________________________________________________________

We broke the Wall Balls into sets of 10 and that was pretty manageable.
The run was interesting. I don't hate short runs with a rest in between. Everybody had a different way to carry the ball. I opted for holding it in front of me as it just felt strange up on one shoulder or another.

David & Adam were faster at Burpees so they were pretty much alternating 10 and I was working through mine. I got 45 and David knocked out the last 5. Team time was 20:21. It was a good workout.

Warm up including Tire Flipping and that was the first time I'd done that. I didn't think that was too bad at all.

Grabbed a salad from SaladWorks a new place in town and it was pretty good, but I thought it was overpriced. I'm gonna chill a bit and then head down to the apartment gym for a quick jump rope WOD.