So my health has been spotty the last 2 weeks but I think I'm finally back to normal and now can resume hitting wods hard. 1st I got sick and had the chills, runny nose, and a general lack of energy a few weeks back. Then I hurt my groin (still don't know how) and squatting was a no go for about 3-4 days. Then pneumonia hit me and I was out of it for 2 more days.
Through it all I survived and have now worked out for 2 days in a row and feel like I'm ok. I can feel that my capacity isn't what it used to be so I'll have to suffer more than usual for a few wods while it returns and we still have a good 50 days til competition so it was a good time, if there is such a thing, to have some health issues.
I didn't take it for granted before but now that these issues are fully behind me hopefully, I will value being a healthy 100% more than ever as it's one thing that makes life & crossfit easier to be better at and I'll hit each wod like it's my last because it could be.
Thursday, March 11, 2010
Wednesday, March 10, 2010
Where Do We Go From Here????
I did a tremendously horrible job in my Midwestern Sectionals Reflections series and covered about 10% of what I wanted to so at the pace I'm going it'll be Regionals by the time I finish so I'm going to move on & try to be more consistent again in posting as now Affiliate Cup & Regionals training is now en vogue.
So I got 3rd place out of 135 men at Sectionals. Before I went I told my coach Michael that I wanted to treat Sectionals like Regionals (where the top 4 advance on to the Games) so my goal going into Sectionals was top 4 which we were able to achieve. No better feeling than accomplishing what you set out to do especially considering the quality athletes that competed against those wods in addition to myself & all the hard training sessions that came leading up to Sectionals.
So what's next??? Only what is sure to be the greatest test of my fitness yet out in Colorado at Regionals. Never one to rest on my laurels I have quickly turned the page and am now focused on becoming a "Games athlete" of which there will only be 50 (men) in the world this year. My deficiencies must become competencies, my strength must be STRONG, my work capacity - elite (fatigue doesn't happen anymore. Every round in a wod is a duplicate of the 1st), my mental toughness must be my x-factor - the thing that gives me better results than an athlete of similar physical traits.
I'm thinking that the top 10 athletes at Regionals have a shot at qualifying for the Games so I need to put myself in that 10 and let the wods determine my placement in terms of them having movements I can excel at or struggle with. Already the 5 men who went to the Games last year from our Regional can be placed in the top 10 so basically out of the 60 men who qualify via Sectionals I need to be in the top 5 of those athletes. There's no real way to test if I am before Regionals but theoretically this is what I tell myself I'm up against.
Now whenever things start to get tougher in a wod I just tell myself in my head that I'm a Games athlete and SNAP I get new motivation to stay the course, don't let up, & to maintain a standard of excellence in performance that a 2010 Games athlete will need to have. The intensity of my training sessions has gone up, my attention to nutrition a little tighter, stretching more often, listening to my body & testing it's limits - all of these things are a part of my evolution and in about 50 days I look to search & destroy whatever the wods are and let the placing determine itself. I can only compete against the wods not the other guys there. I like my chances....
So I got 3rd place out of 135 men at Sectionals. Before I went I told my coach Michael that I wanted to treat Sectionals like Regionals (where the top 4 advance on to the Games) so my goal going into Sectionals was top 4 which we were able to achieve. No better feeling than accomplishing what you set out to do especially considering the quality athletes that competed against those wods in addition to myself & all the hard training sessions that came leading up to Sectionals.
So what's next??? Only what is sure to be the greatest test of my fitness yet out in Colorado at Regionals. Never one to rest on my laurels I have quickly turned the page and am now focused on becoming a "Games athlete" of which there will only be 50 (men) in the world this year. My deficiencies must become competencies, my strength must be STRONG, my work capacity - elite (fatigue doesn't happen anymore. Every round in a wod is a duplicate of the 1st), my mental toughness must be my x-factor - the thing that gives me better results than an athlete of similar physical traits.
I'm thinking that the top 10 athletes at Regionals have a shot at qualifying for the Games so I need to put myself in that 10 and let the wods determine my placement in terms of them having movements I can excel at or struggle with. Already the 5 men who went to the Games last year from our Regional can be placed in the top 10 so basically out of the 60 men who qualify via Sectionals I need to be in the top 5 of those athletes. There's no real way to test if I am before Regionals but theoretically this is what I tell myself I'm up against.
Now whenever things start to get tougher in a wod I just tell myself in my head that I'm a Games athlete and SNAP I get new motivation to stay the course, don't let up, & to maintain a standard of excellence in performance that a 2010 Games athlete will need to have. The intensity of my training sessions has gone up, my attention to nutrition a little tighter, stretching more often, listening to my body & testing it's limits - all of these things are a part of my evolution and in about 50 days I look to search & destroy whatever the wods are and let the placing determine itself. I can only compete against the wods not the other guys there. I like my chances....
Thursday, February 25, 2010
Midwestern Sectionals Reflections Part 3
Let's get right into it today. 1200 seconds or 20 mins was the time cap on the Air Force 1 wod and in getting through all 100 reps of that wod (if we're not counting the burpees) it took a lot of athletes to the brink of their physical limits. Many didn't finish in the 20 min time cap but Heather did. And she used 1199.43 of those 1200 seconds to get it done.
This performance was something else to watch and I only wish the video in my mind could be put in a camera. When she got to the overhead squats and I saw her struggling to get depth, reps taken away by her judge I thought to myself "damn it looks like the overheads might knock her out (in terms of finishing the wod)." Active shoulders weren't there, the legs were weakening from the burpees, and 65# just looked like too much to handle for her at that point in the wod.
I literally looked up a few minutes later and I'll be damned she was knocking them out by the 2s! She figured it out I thought to myself and now it was clicking. Active shoulders in place, squat depth perfect, & this fml expression on her face on each burpee told the story of the struggle.
The seconds ticked and she finally got thru the overheads, now on to front squats. The burpees must've taken 30 seconds to do as she was done physically but she had just enough time to get the squats in I thought. And so she pushed, perservered, & got through the burpees, picked up the bar and got after the front squats when she assuredly had nothing left in the tank. The crowd was totally behind her, helping her spring up out of the bottom of the front squats and peel herself off the ground after each burpee. When she picked up the bar for the last time there was no other alternative but to finish the 20 reps and before the time cap. And of course she got it with time to spare.....57 seconds to be exact.
In talking to Heather in the weeks leading up to Sectionals she once told me that she was mentally tough and that the physical strength will come. Not that it wasn't proven to me before, but now a broader audience has a greater appreciation for how strong this woman is mentally. We all can learn from that performance, I know I did...O and of course she backs it up with a 1 rep max on the clean & jerk that drove the crowd wild again in wod 2.
Heather this ones for you...showstopper
This performance was something else to watch and I only wish the video in my mind could be put in a camera. When she got to the overhead squats and I saw her struggling to get depth, reps taken away by her judge I thought to myself "damn it looks like the overheads might knock her out (in terms of finishing the wod)." Active shoulders weren't there, the legs were weakening from the burpees, and 65# just looked like too much to handle for her at that point in the wod.
I literally looked up a few minutes later and I'll be damned she was knocking them out by the 2s! She figured it out I thought to myself and now it was clicking. Active shoulders in place, squat depth perfect, & this fml expression on her face on each burpee told the story of the struggle.
The seconds ticked and she finally got thru the overheads, now on to front squats. The burpees must've taken 30 seconds to do as she was done physically but she had just enough time to get the squats in I thought. And so she pushed, perservered, & got through the burpees, picked up the bar and got after the front squats when she assuredly had nothing left in the tank. The crowd was totally behind her, helping her spring up out of the bottom of the front squats and peel herself off the ground after each burpee. When she picked up the bar for the last time there was no other alternative but to finish the 20 reps and before the time cap. And of course she got it with time to spare.....57 seconds to be exact.
In talking to Heather in the weeks leading up to Sectionals she once told me that she was mentally tough and that the physical strength will come. Not that it wasn't proven to me before, but now a broader audience has a greater appreciation for how strong this woman is mentally. We all can learn from that performance, I know I did...O and of course she backs it up with a 1 rep max on the clean & jerk that drove the crowd wild again in wod 2.
Heather this ones for you...showstopper
Friday, February 19, 2010
Sectionals Reflections Part 2
Today I wanted to cover one of the more inspirational athletes that we took down to St Charles with us this past weekend. Before I get into it I don't want to offend anyone that competed this past weekend by not including them as I go down the list in the coming posts with great moments and people because everyone did something this weekend that inspired me literally and just because I don't post about you does not mean that I forgot about what you did or don't think it was worth getting some notariety, so please don't hate me for it.
Today I wanted to talk about the big man Adam C for all he did this past weekend and in particular in wod 1 the Air Force Wod. I may be wrong but the end result officially for Adam in that wod was DNF or did not finish. In watching him first hand go through this wod I would beg to differ and say that DNF stands for Did Not Fail.
That wod, for those of us that endured it, was a tough cookie and when you get to the end having done over 50 burpees and 76 if you hung around the whole 20 mins, it's difficulty grows exponentially. In spite of that fact Adam kept fighting through the indescribable amount of pain he was in and watching him grind out those overhead squats near the end was pretty cool. A few of the judges were watching in the last few mins and I could see how impressed they were with his depth at the bottom of the overheads and there was no mistaking the fact that every rep was legit.
In watching this effort I think of the progress this guy has made in the last few months and it's definitely a testament to the hard work and consistency he's put in at the box and in the kitchen. Weight loss, strength gains, increased mental toughness and more are all byproducts of Adam's work and we were all witness to that this weekend and as he fought hard in the Air Force Wod.
I won't go on too much longer but Adam this one's for you. Solid work this weekend and there's a lot more growth left in you so keep workin hard and great results will happen.....
Today I wanted to talk about the big man Adam C for all he did this past weekend and in particular in wod 1 the Air Force Wod. I may be wrong but the end result officially for Adam in that wod was DNF or did not finish. In watching him first hand go through this wod I would beg to differ and say that DNF stands for Did Not Fail.
That wod, for those of us that endured it, was a tough cookie and when you get to the end having done over 50 burpees and 76 if you hung around the whole 20 mins, it's difficulty grows exponentially. In spite of that fact Adam kept fighting through the indescribable amount of pain he was in and watching him grind out those overhead squats near the end was pretty cool. A few of the judges were watching in the last few mins and I could see how impressed they were with his depth at the bottom of the overheads and there was no mistaking the fact that every rep was legit.
In watching this effort I think of the progress this guy has made in the last few months and it's definitely a testament to the hard work and consistency he's put in at the box and in the kitchen. Weight loss, strength gains, increased mental toughness and more are all byproducts of Adam's work and we were all witness to that this weekend and as he fought hard in the Air Force Wod.
I won't go on too much longer but Adam this one's for you. Solid work this weekend and there's a lot more growth left in you so keep workin hard and great results will happen.....
Thursday, February 18, 2010
Sectionals Reflections Part 1
He's BAAAAAACK! Finally back to posting here after a good week off. A lot has gone on so it'll take a few posts to get caught up. First of all last weekend at the Midewestern Sectional in St Charles, Missouri CF Chicago tore it up and represented VERY well. The athletes, judges, volunteers, and spectators all were a part of something special. We had some athletes do things they've never done before, set new pr's, push their physical and mental boundaries like never before, and in general grow as athletes, crossfitters, and people.
Our sport truly is different than most others in the camaraderie it has as we also got a chance to meet, compete with, and watch some other great athletes destroy the wods we were asked to complete. For all of us these competitions serve as learning experiences and launching pads for the future as it's easy to get caught up in the small world of our individual boxes day to day. When we go out and see who and what else is out there we gain a new perspective on our training methods and also new ideas from others who do the same things but may be getting different or better results. Never stop being a student of the game and you'll never plateau. I think that statement reigns true in all aspects of life because if you think you've mastered something (especially something as complex as crossfit) then you truly don't know what you don't know.
I could probably go on for the next 30 mins here but like I said it's going to take a few posts to get all caught up so we'll chip away at it. Good to be back and next up we'll start getting into some of the more inspirational moments/performances from this past weekend, the wods themselves, and then where we go next. Stay tuned we're just getting started....
Our sport truly is different than most others in the camaraderie it has as we also got a chance to meet, compete with, and watch some other great athletes destroy the wods we were asked to complete. For all of us these competitions serve as learning experiences and launching pads for the future as it's easy to get caught up in the small world of our individual boxes day to day. When we go out and see who and what else is out there we gain a new perspective on our training methods and also new ideas from others who do the same things but may be getting different or better results. Never stop being a student of the game and you'll never plateau. I think that statement reigns true in all aspects of life because if you think you've mastered something (especially something as complex as crossfit) then you truly don't know what you don't know.
I could probably go on for the next 30 mins here but like I said it's going to take a few posts to get all caught up so we'll chip away at it. Good to be back and next up we'll start getting into some of the more inspirational moments/performances from this past weekend, the wods themselves, and then where we go next. Stay tuned we're just getting started....
Wednesday, February 10, 2010
FIGURE IT OUT!
So now you've seen the wods, maybe seen others do it, or actually done them yourself. Do you have a plan in place for how to attack the Air Force Wod? Will you try to squeeze all 20 reps of each movement in 1 minute intervals? Will you try to go for broke and continue to move with the burpees as your only break? Will you try sets of 5s or 10s on each movement or your weakest of the 5? No right or wrong answer to these questions. At this point in your training you ought to know which strategy will work best for you and play to your strengths. Just be sure to stick with that plan of choice come game day.
As for me because I know myself, my tolerance for pain, my commitment to the journey to eliteness, and because of my ego I will probably be employing the go for broke method whereby I just hit the wod as hard as I can and stay in the "Red Zone" until the wod finishes. I usually save a little bit of mental toughness and physical exertion for competition environments so I do not want to practice going there often especially a few days before the event because it is not an enjoyable place to be, but the results that come from it are very pleasurable. I think the last time I really there was last September for Fight Gone Bad 4 when I set a big time pr. I had all these people watching me, expecting great things of me, and I was dealing with pain that was greater than usual as I wanted to stop moving on several occasions but the mental coach in me propelled me to go where I hadn't gone before physically. I hope the same result comes this weekend in the most intense and energetic of environments. If you know me or see me workout you don't usually see or hear much emotion from me but in these type of situations I do get extremely fired up but only when I go to that dark place and come out victorious
Almost time to unleash the beast within....
As for me because I know myself, my tolerance for pain, my commitment to the journey to eliteness, and because of my ego I will probably be employing the go for broke method whereby I just hit the wod as hard as I can and stay in the "Red Zone" until the wod finishes. I usually save a little bit of mental toughness and physical exertion for competition environments so I do not want to practice going there often especially a few days before the event because it is not an enjoyable place to be, but the results that come from it are very pleasurable. I think the last time I really there was last September for Fight Gone Bad 4 when I set a big time pr. I had all these people watching me, expecting great things of me, and I was dealing with pain that was greater than usual as I wanted to stop moving on several occasions but the mental coach in me propelled me to go where I hadn't gone before physically. I hope the same result comes this weekend in the most intense and energetic of environments. If you know me or see me workout you don't usually see or hear much emotion from me but in these type of situations I do get extremely fired up but only when I go to that dark place and come out victorious
Almost time to unleash the beast within....
Tuesday, February 9, 2010
Gameday Routines and Rituals
So now that game day is approaching do you have all of your routines set to go? Have you practiced your rituals pre & post wod so that you're in a state of comfort when all of the madness is going on around you? Have you mapped out your pre-wod & post wod meal for competition day? At this point you probably should have a good idea of what you're going to eat pre-wod and immediately post wod on Saturday. If you've tested the 2 a day format you know how your body feels after the 1st wod and before the 2nd, so do you know or have you tried to find the optimal foods to keep your energy level at it's best so that you have everything still in the tank for both wods?
Adrenaline will for sure be a part of the picture but it will only last for so long. If you don't have a clue what your pre/post wod nutrition will be then you've still got a few days to think about it and test it out. The 2 wods will probably be 3-4 hours apart so again make sure you have the correct nutrient timing and such to maximize your a) recovery from wod 1 and b) your preparation for wod 2. When in doubt concentrate on carbs/protein both immediately before and after wods and without getting overly specific fruits/vegetables and lean meats are the way to go although there are exceptions (ahem - I'm a confessed protein-bar-aholic so don't mind me opening my "candy" bar in front of you). If you find solids tough to swallow either before or after wods go to liquids like smoothies, shakes, protein powders etc which are easy to digest and give you the nutrients you need in the most crucial moments for your body.
No two athletes will function the same from the same foods so just continually experiment to see which mix works best for you and when you find it stick with it.....
Adrenaline will for sure be a part of the picture but it will only last for so long. If you don't have a clue what your pre/post wod nutrition will be then you've still got a few days to think about it and test it out. The 2 wods will probably be 3-4 hours apart so again make sure you have the correct nutrient timing and such to maximize your a) recovery from wod 1 and b) your preparation for wod 2. When in doubt concentrate on carbs/protein both immediately before and after wods and without getting overly specific fruits/vegetables and lean meats are the way to go although there are exceptions (ahem - I'm a confessed protein-bar-aholic so don't mind me opening my "candy" bar in front of you). If you find solids tough to swallow either before or after wods go to liquids like smoothies, shakes, protein powders etc which are easy to digest and give you the nutrients you need in the most crucial moments for your body.
No two athletes will function the same from the same foods so just continually experiment to see which mix works best for you and when you find it stick with it.....
Monday, February 8, 2010
Good "Luck"
Well tomorrow is the day we find out our wods for Sectionals Saturday. Are you nervous? Anxious? Terrified? Ready? Happy? Excited? If you've been working hard the past 6-8 weeks and addressing your weaknesses and things that needed work as well as refining your strengths then no matter what comes up tomorrow you're ready or as ready as you're going to be for this weekend. Sure a wod with pullups, double unders, hspu's, box jumps, front squats, heavy jerks, or whatever movement(s)gives you nightmares at night, may come up and if it does chances are the next wod will have movements that you are confident in.
1 wod will not knock you out of this competition in my opinion. If you have a wod with weaknesses in it you have to take that as an opportunity and believe in yourself and just get through it. It's often said that luck is when preparation meets opportunity so we've all prepared very well for most anything they can throw at us so it's up to us to make our luck when we get the opportunity to show off what we've worked for.
If all the wods have movements I'm not that great in I'm still going to hit them as hard as I can and get the results I deserve, so to be honest I'm not worried about what the wods will be because I know I'm going to crush them all....don't you???
1 wod will not knock you out of this competition in my opinion. If you have a wod with weaknesses in it you have to take that as an opportunity and believe in yourself and just get through it. It's often said that luck is when preparation meets opportunity so we've all prepared very well for most anything they can throw at us so it's up to us to make our luck when we get the opportunity to show off what we've worked for.
If all the wods have movements I'm not that great in I'm still going to hit them as hard as I can and get the results I deserve, so to be honest I'm not worried about what the wods will be because I know I'm going to crush them all....don't you???
Friday, February 5, 2010
A Fan of The Game
Ok I admit it I've been seeing some of the competitor profiles on the 2010 Crossfit Games Site and it's firing me up. The athletes they've profiled all look legit and you can definitely see that the game is getting more competitive on the top end. Athletes who competed last year are back with a vengeance and are twice the athletes they were last year. As an avid crossfitter, competitor, athlete, & sports enthusiast in general I can't help but be excited to watch the men & women hit the wods HARD next weekend. Sure I'll be a part of that and working to put up a good time or weight in the wods as well but I'm just as excited to watch the other athletes of all levels compete and take themselves to the limit.
This is the part that makes our sport different than most. I said it last year when I went to Regionals out in Denver and I'll say it again - literally my favorite part of the competition was when the entire crowd gets behind someone who's finishing the wod - and it might be an elite crossfitter putting up an impossible time to beat or the last athlete to finish fighting for their life to come in under the time cap. We all count the reps out loud seemingly lifting the barbell with the athlete, knowing exactly what the pain feels like and the energy is inimitable, impossible to explain to the layman or casual onlooker.
Those moments are what I'm anticipating the most. I'm ready to be a spectator and fan of the games to go on. Get your popcorn ready....
REST DAY - back at it tomorrow
This is the part that makes our sport different than most. I said it last year when I went to Regionals out in Denver and I'll say it again - literally my favorite part of the competition was when the entire crowd gets behind someone who's finishing the wod - and it might be an elite crossfitter putting up an impossible time to beat or the last athlete to finish fighting for their life to come in under the time cap. We all count the reps out loud seemingly lifting the barbell with the athlete, knowing exactly what the pain feels like and the energy is inimitable, impossible to explain to the layman or casual onlooker.
Those moments are what I'm anticipating the most. I'm ready to be a spectator and fan of the games to go on. Get your popcorn ready....
REST DAY - back at it tomorrow
Thursday, February 4, 2010
Ready To Go.....It's About That Time
I'm at the point where I feel like I've done all I can do. I've prepared for most everything. Worked on my weaknesses and strengths. Been eating well (but still with my usual cheats), getting enough sleep, stretching post wod, and have no major aches and pains. I mean it's time.. All the hard work over the past 6 weeks is about to come to a boiling point in 9 days. I've got 4-5 more wods to finish up before the Event so what I plan on doing is going into a competition mindset with those remaining wods. Time to practice taking the next step in intensity where I give everything I have and then that little extra, where my mind blocks out and purges the pain and I laugh at the challenge in front of me with unwavering swagger. The solo training is starting to get boring and I need more stimulation, energy, and action going on around me. All the business has been taken care of and now it's time to lay it all out on th eline and have some fun and of course WIN,
For Total Reps - Pace reps/don't drop off
120 sec Squat Clean & Split Jerk - 185# - 7 reps
120 Sec Double Unders - 124 reps
90 sec Squat Clean & Split Jerk - 5 reps
90 sec Double unders - 81 reps
60 secs SC & SJ - 3 reps
60 sec double unders - 60 reps
30 sec SC & SJ - 2 reps
30 sec double unders - 33 reps
Total - 315 reps
Nice, didn't realize I was supposed to do all split jerks until I just now posted it so I probably missed out on 2-3 reps on the clean and jerks. Goal was to stay at 1 rep every 15 secs and I was just behind that pace. Double unders I usually avg 1 per sec and I was about there so that was fine. Jerks were all over the place today - some push, some push press, some split jerk , some splot jerk. Didn't fail any though but didn't do the wod as Rx'd (d'oh!). In any event I'm actually starting to like cleans in wods which I never thought I'd say. It's a movement that requires me to focus, maintain good form, and use some mental toughness to keep going. Still not great at it but a more positive attitude towards them will carry me far I believe.
For Total Reps - Pace reps/don't drop off
120 sec Squat Clean & Split Jerk - 185# - 7 reps
120 Sec Double Unders - 124 reps
90 sec Squat Clean & Split Jerk - 5 reps
90 sec Double unders - 81 reps
60 secs SC & SJ - 3 reps
60 sec double unders - 60 reps
30 sec SC & SJ - 2 reps
30 sec double unders - 33 reps
Total - 315 reps
Nice, didn't realize I was supposed to do all split jerks until I just now posted it so I probably missed out on 2-3 reps on the clean and jerks. Goal was to stay at 1 rep every 15 secs and I was just behind that pace. Double unders I usually avg 1 per sec and I was about there so that was fine. Jerks were all over the place today - some push, some push press, some split jerk , some splot jerk. Didn't fail any though but didn't do the wod as Rx'd (d'oh!). In any event I'm actually starting to like cleans in wods which I never thought I'd say. It's a movement that requires me to focus, maintain good form, and use some mental toughness to keep going. Still not great at it but a more positive attitude towards them will carry me far I believe.
Wednesday, February 3, 2010
A Part of History
In a week and a half we become immortals...Think about it we're lucky enough to be a part of the 1st ever Sectional Qualifier for the 2010 Crossfit Games. We'll be the 1st group to have athletes qualify for Regionals, the first athletes to be tested in this new layer of qualifying which is pretty cool if you think about it. How will you make your mark? Whether you're a judge, volunteer, spectator, or competing athlete we're all going to be a part of it, so soak it up take all the pics and videos you need to because it's going to be a good show. Short post today but I think the meaning behind it is significant enough to be as thought provoking as some of my other posts. Way behind on wods so here's the latest
Today
5 rds for times: - Go for broke each round.
Run sprint 2 laps
20 Push-up burpees
Rest 2 min b/t rds
Times - 1:29, 1:41, 1:53, 1:54, 1:50
Well this one was about as fun as it looks. The indoor track at Bally's is my running track. After round 2 I'd had enough. Actually felt recovered by about 1:15 into the rest periods but that quickly faded about 3/4 of the way thru the 1st lap of the run. Was not going to have a round be more than 2 mins and the 3rd and 4th rounds were the toughest (CAN'T let those middle rounds beat you as I've posted before that's where the true wod is within the wod)
2/2/10
Quickly Build to a tough single of the snatch (full squat) in 10 mins - I got up to 205#. Unlike the Games version I didn't warm up before the 10 min clock started so I started cold as in with the bar and built up to 205#. Had 225# on the bar and got it up to my hips but ran out of time and I needed more rest anyway before trying that weight. Ah well it was fun
+
Overhead Squat 15-15-15, rest as needed - 3 sets only - be smart.
Loads - 155# - 175# - 195#
Wow is all I have to say on this one. The wrist tolerance for pain is what got me thru this one. Very painful. 5# away from bodyweight but trust me 195# is all I had. Nearly lost it on the 14th rep of 195# but no way I was dropping it that close to the end
+
10 rds of Cindy for time - 8:00 on the head. Pushups unbroken til round 6 and from there I started with 5 reps and usually did 3+3 to finish it out. Pullups and squats unbroken.
1/31/10
Tabata
Row for Avg Pace
Best - 1:22
Worst - 1:34
Squats for Reps - 136
Went straight to squats right after row
1/30/10
SDLHP
10-10-10-10-10, 180 sec rest b/w, no dropping the bar, must be touch & go
155# - 167# - 177# - 187# - 200#
Form becomes important the heavier you go with these guys. 1st time ever going really heavy with this movement so it was fun to see how far we could take it.
+
3 rounds for effort/speed/time
20 standing broad jumps
20 kb swings - 2pood
Time - 5:48
Different wod that's for sure. Broad jumps were rough after round 1 but i kept moving and the swings were steady. started to get mental in round 3 but wasn't going to let a little pain prevent an unbroken wod
Today
5 rds for times: - Go for broke each round.
Run sprint 2 laps
20 Push-up burpees
Rest 2 min b/t rds
Times - 1:29, 1:41, 1:53, 1:54, 1:50
Well this one was about as fun as it looks. The indoor track at Bally's is my running track. After round 2 I'd had enough. Actually felt recovered by about 1:15 into the rest periods but that quickly faded about 3/4 of the way thru the 1st lap of the run. Was not going to have a round be more than 2 mins and the 3rd and 4th rounds were the toughest (CAN'T let those middle rounds beat you as I've posted before that's where the true wod is within the wod)
2/2/10
Quickly Build to a tough single of the snatch (full squat) in 10 mins - I got up to 205#. Unlike the Games version I didn't warm up before the 10 min clock started so I started cold as in with the bar and built up to 205#. Had 225# on the bar and got it up to my hips but ran out of time and I needed more rest anyway before trying that weight. Ah well it was fun
+
Overhead Squat 15-15-15, rest as needed - 3 sets only - be smart.
Loads - 155# - 175# - 195#
Wow is all I have to say on this one. The wrist tolerance for pain is what got me thru this one. Very painful. 5# away from bodyweight but trust me 195# is all I had. Nearly lost it on the 14th rep of 195# but no way I was dropping it that close to the end
+
10 rds of Cindy for time - 8:00 on the head. Pushups unbroken til round 6 and from there I started with 5 reps and usually did 3+3 to finish it out. Pullups and squats unbroken.
1/31/10
Tabata
Row for Avg Pace
Best - 1:22
Worst - 1:34
Squats for Reps - 136
Went straight to squats right after row
1/30/10
SDLHP
10-10-10-10-10, 180 sec rest b/w, no dropping the bar, must be touch & go
155# - 167# - 177# - 187# - 200#
Form becomes important the heavier you go with these guys. 1st time ever going really heavy with this movement so it was fun to see how far we could take it.
+
3 rounds for effort/speed/time
20 standing broad jumps
20 kb swings - 2pood
Time - 5:48
Different wod that's for sure. Broad jumps were rough after round 1 but i kept moving and the swings were steady. started to get mental in round 3 but wasn't going to let a little pain prevent an unbroken wod
Friday, January 29, 2010
The Middle...
You check the blog or walk into the box and see the wod and it's one of those 3, 4, or 5 round wods that you know is going to smash you or it's one of those awful 20 min amraps we all despise. When the wod starts you're full speed ahead and hit that 1st round or first 5 mins hard and feel great. Round 2 more of the same but now the burn is kicking in and you feel it deepening. THWACK! That 3rd round comes and there it is - that wall that always comes! Now the weight that felt so light in round 1 is a bear and you have to stop before you pass out and THIS is when the real wod begins for us all. The path or transition to the next level in terms of going from average crossfitter to above average I believe is in the middle round(s) of wods or the middle of wods in general.
This is when the average athlete starts to tailspin and lose the pace that they started with initially either because they don't have the capacity to maintain it or because their starting pace was too hard out of the gate and they are paying for it now. Really only with time & trial & error I've found can you figure out how to best pace wods so that you can succeed in the middle rounds where others fail. Make no mistake about it the mental toughness of the athlete also goes a long way in determining how well they do in the middle rounds as well because the middle hurts the most so you've got to know that going into it and prepare to talk yourself thru the pain and know that physically you can survive and when the last round or the last minute comes the motivation to finish strong will get you thru that part of it.
I'll keep it short but whether it's the 15 set of a 21-15-9 wod, the third 500m of a 2k row, or minutes 11-17 of a 20 min amrap, just know that that's where the true wods are and where pr's are made or lost. Only the strongest survive those portions of wods and come out with pr's. Now the task is for you to figure out how to get thru the middle so that you end on top.
REST DAY
This is when the average athlete starts to tailspin and lose the pace that they started with initially either because they don't have the capacity to maintain it or because their starting pace was too hard out of the gate and they are paying for it now. Really only with time & trial & error I've found can you figure out how to best pace wods so that you can succeed in the middle rounds where others fail. Make no mistake about it the mental toughness of the athlete also goes a long way in determining how well they do in the middle rounds as well because the middle hurts the most so you've got to know that going into it and prepare to talk yourself thru the pain and know that physically you can survive and when the last round or the last minute comes the motivation to finish strong will get you thru that part of it.
I'll keep it short but whether it's the 15 set of a 21-15-9 wod, the third 500m of a 2k row, or minutes 11-17 of a 20 min amrap, just know that that's where the true wods are and where pr's are made or lost. Only the strongest survive those portions of wods and come out with pr's. Now the task is for you to figure out how to get thru the middle so that you end on top.
REST DAY
Thursday, January 28, 2010
Sectionals & the 2010 Winter Olympics
In case you didn't notice the 2010 Winter Olympics in Vancouver & the Midwestern Sectional for us begin on the same weekend in a few weeks. The Olympics, of course the pinnacle of competition, is always fun to watch as the world's best go head to head for the right to earn those bronze, silver, & gold medals. The athletes involved work for years often times to perform at their peak for just a few minutes in 1 event which could define their careers, lead to fame, fortune, & endorsements for years to come. Now not all of them compete for the material things I just mentioned, some truly are in love w/their sport and the medals represent the symbol of dedication, perseverance, attention to detail, & ultimately success at the highest level of competition.
I toe the line of controversy when comparing Sectionals, Regionals, or even the Crossfit Games to the Olympics because as a sport we're just not there yet even with the meteoric growth we continue to experience on an annual basis, but for the fun of it let's compare ourselves to the Olympic athletes.
Instead of years training for the events we've spent a few months training for what will probably add up to less than 30 or 40 mins of work for all of us in total with the 3 wods we have coming. Unlike the Olympic athletes we don't know what we're training for so our training isn't sport specific, which is the nature of our sport, so we are generalists rather than specialists. The intensity of our training is similar & we have a day to day approach with both short & long term goals in mind. We have coaches making sure we have proper form & uphold standards for each movement, each event because we know the judging will be strict.
The prizes we look to attain aren't medals per se but we get to advance to the next round where the challenges will be greater & the competition stiffer. We want that personal satisfaction that all the hard work, training, attention to nutrition, stretching, perfecting technique, the personal sacrifices, etc was worth it and led to the desired result whether it be advancing to Regionals, just finishing the Sectionals wods as Rx'd under the time cap, or having fun competing for the 1st time & putting everything you have into the wods.
Whatever your goal is at Sectionals, during the daily wod, or life in general make sure you go for the gold because if you're approaching it the right way, you deserve nothing less....
AM WOD
2k row sprint - Sub 6:50
Time - 6:48.9 (PR)
Avg 500m Pace - 1:42
1000m split - 3:22
Notes - Goal was 6:45 coming into it and it was there for the taking just came up a little short. PR by 6 seconds though so as I've said before I will never be disappointed with a pr. In this case I know I still have a better performance in me yet so we'll get sub 6:45 next rip.....
PM WOD
Running do this
200m @ 50%
200m @ 50%
200m @ 75%
200m @ 75%
200m @ 90%
200m @ 100%
Rest 2 mins b/w sets
Notes - Haven't run in a while so good to get this in. Ran in an indoor track that's only about 130m a lap so the corners were pretty tight but I survived unharmed. Rest day tomorrow
I toe the line of controversy when comparing Sectionals, Regionals, or even the Crossfit Games to the Olympics because as a sport we're just not there yet even with the meteoric growth we continue to experience on an annual basis, but for the fun of it let's compare ourselves to the Olympic athletes.
Instead of years training for the events we've spent a few months training for what will probably add up to less than 30 or 40 mins of work for all of us in total with the 3 wods we have coming. Unlike the Olympic athletes we don't know what we're training for so our training isn't sport specific, which is the nature of our sport, so we are generalists rather than specialists. The intensity of our training is similar & we have a day to day approach with both short & long term goals in mind. We have coaches making sure we have proper form & uphold standards for each movement, each event because we know the judging will be strict.
The prizes we look to attain aren't medals per se but we get to advance to the next round where the challenges will be greater & the competition stiffer. We want that personal satisfaction that all the hard work, training, attention to nutrition, stretching, perfecting technique, the personal sacrifices, etc was worth it and led to the desired result whether it be advancing to Regionals, just finishing the Sectionals wods as Rx'd under the time cap, or having fun competing for the 1st time & putting everything you have into the wods.
Whatever your goal is at Sectionals, during the daily wod, or life in general make sure you go for the gold because if you're approaching it the right way, you deserve nothing less....
AM WOD
2k row sprint - Sub 6:50
Time - 6:48.9 (PR)
Avg 500m Pace - 1:42
1000m split - 3:22
Notes - Goal was 6:45 coming into it and it was there for the taking just came up a little short. PR by 6 seconds though so as I've said before I will never be disappointed with a pr. In this case I know I still have a better performance in me yet so we'll get sub 6:45 next rip.....
PM WOD
Running do this
200m @ 50%
200m @ 50%
200m @ 75%
200m @ 75%
200m @ 90%
200m @ 100%
Rest 2 mins b/w sets
Notes - Haven't run in a while so good to get this in. Ran in an indoor track that's only about 130m a lap so the corners were pretty tight but I survived unharmed. Rest day tomorrow
Wednesday, January 27, 2010
Handling Adversity
You put too much weight on the bar to start with, you didn't beat your time on the same wod from 2 months ago, you didn't set a pr on your favorite lift, mentally you just didn't perform well in that wod. These things happen to us all and it's perfectly natural to beat yourself up when it does because you have such high standards for yourself - I know I do.
For me these are the moments where you grow as a crossfitter & perhaps more so than when you totally excel at a wod or set a new pr. You take a look at what happened, analyze, assess, & inevitably try to make excuses for your less than stellar performance. It's important to take a step back and ask yourself "Did I try my best? Give 100% today? Did I quit at any point?" & if the answer is yes to the first 2 questions & no to the 3rd then you have nothing to be ashamed of because what else can you get out of yourself? Some days you just don't have the spring in your quads or the power in your shoulders. Maybe you slept 5 hours vs 8 the last time you did the wod, or your diet wasn't as on point, who knows.
The main sticking point is don't put the unnecessary pressure on yourself of ALWAYS having to set prs when you do a wod over (I know I still do so it's WAY easier said than done but just go with me here), but do make sure that you give a full effort every time out and because of the nature of crossfit, if you're consistent with it, you shouldn't plateau and prs will come over & over again. Take adversity & hit it in the mouth hard next time it knocks you down...
Wednesday – 27th
For total reps:
4 min – HSPU - 31 REPS (15 STRAIGHT TO START. GOT 31 REPS A FEW WEEKS AGO WHEN I HAD 5 MINS AMRAP HSPUs SO TO GET THE SAME AMOUNT IN 20% LESS TIME IS PROGRESS
4 min – Ring Dips - 56 REPS. MOSTLY DID SETS OF 3 REPS AT A TIME
4 min – Clap Push-ups - 32 REPS. DONE MOSTLY IN SETS OF 2
4 min – Push-up Burpees - 60 REPS. GOT 30 REPS IN EACH HALF SO CAN'T COMPLAIN. AND SURPRISINGLY NO CHEST BURN AFTERWARDS.
179 reps total
Fun wod today and not as bad as I thought it would be. definitely proud of my progress on my hspus
Tuesday - 26th
Back Squat, 3-3-2-2-1-1, 180 sec
Loads - 295# - 315# - 335#(x1 failed 2nd rep) - 325#(x2) - 345# - 355#. This rep scheme is tough for me as I usually make large jumps when I do heavy back squats and also usually rest more than 3 mins b/w sets so 355# took all I had. Until I reach twice body weight or 400# in this movement I won't feel totally competent in it. Still quite a ways off so just keep workin on it
+
1 set for AMRAP chin-ups – any style - Got 31 Chest to bar. Not a pr and with a 3 min rest from the last set of back squats this was all I had
+
AMRAP in 5 min:
Alternating Single Arm DB Squat Snatch – 40lb
Got 54 reps without stopping. Definitely slowed down and I lost my pace of 60 reps somewhere in the middle
+
10 sets to find your highest possible number of reps in one unbroken set for Double Unders
Got 101 reps in my 6th set for a pr! This was interesting as I had 5 sets under 50 (10 reps being the lowest) & 5 sets at 50 reps or more. I switched ropes a few times going from the speed rope to the thick black rope with the sponge handles and back to the speed
For me these are the moments where you grow as a crossfitter & perhaps more so than when you totally excel at a wod or set a new pr. You take a look at what happened, analyze, assess, & inevitably try to make excuses for your less than stellar performance. It's important to take a step back and ask yourself "Did I try my best? Give 100% today? Did I quit at any point?" & if the answer is yes to the first 2 questions & no to the 3rd then you have nothing to be ashamed of because what else can you get out of yourself? Some days you just don't have the spring in your quads or the power in your shoulders. Maybe you slept 5 hours vs 8 the last time you did the wod, or your diet wasn't as on point, who knows.
The main sticking point is don't put the unnecessary pressure on yourself of ALWAYS having to set prs when you do a wod over (I know I still do so it's WAY easier said than done but just go with me here), but do make sure that you give a full effort every time out and because of the nature of crossfit, if you're consistent with it, you shouldn't plateau and prs will come over & over again. Take adversity & hit it in the mouth hard next time it knocks you down...
Wednesday – 27th
For total reps:
4 min – HSPU - 31 REPS (15 STRAIGHT TO START. GOT 31 REPS A FEW WEEKS AGO WHEN I HAD 5 MINS AMRAP HSPUs SO TO GET THE SAME AMOUNT IN 20% LESS TIME IS PROGRESS
4 min – Ring Dips - 56 REPS. MOSTLY DID SETS OF 3 REPS AT A TIME
4 min – Clap Push-ups - 32 REPS. DONE MOSTLY IN SETS OF 2
4 min – Push-up Burpees - 60 REPS. GOT 30 REPS IN EACH HALF SO CAN'T COMPLAIN. AND SURPRISINGLY NO CHEST BURN AFTERWARDS.
179 reps total
Fun wod today and not as bad as I thought it would be. definitely proud of my progress on my hspus
Tuesday - 26th
Back Squat, 3-3-2-2-1-1, 180 sec
Loads - 295# - 315# - 335#(x1 failed 2nd rep) - 325#(x2) - 345# - 355#. This rep scheme is tough for me as I usually make large jumps when I do heavy back squats and also usually rest more than 3 mins b/w sets so 355# took all I had. Until I reach twice body weight or 400# in this movement I won't feel totally competent in it. Still quite a ways off so just keep workin on it
+
1 set for AMRAP chin-ups – any style - Got 31 Chest to bar. Not a pr and with a 3 min rest from the last set of back squats this was all I had
+
AMRAP in 5 min:
Alternating Single Arm DB Squat Snatch – 40lb
Got 54 reps without stopping. Definitely slowed down and I lost my pace of 60 reps somewhere in the middle
+
10 sets to find your highest possible number of reps in one unbroken set for Double Unders
Got 101 reps in my 6th set for a pr! This was interesting as I had 5 sets under 50 (10 reps being the lowest) & 5 sets at 50 reps or more. I switched ropes a few times going from the speed rope to the thick black rope with the sponge handles and back to the speed
Tuesday, January 26, 2010
The Other 10%
You often hear the phrase or term 110% thrown around by people & athletes in interviews to overemphasize the effort they put into the task they just completed or will be attempting in the near future. So what do you think can you give 110% or is 100% the limit? I think the answer is yes & no & often times the additional 10% comes out of you in competition.
In my experience in crossfit competitions & meets that I've been a part of I've noticed that pretty consistently I've been able to achieve things that I didn't think I could've before or if I were just working out alone on that specific day. There's something about the competitive environment itself, the energy of the crowd, the essence of the moment, that I thrive in which produces pr's almost without fail everytime out. I'm not the only one this happens to no doubt but I think it's pretty cool to have that happen time & again & now it's to the point where I expect myself to do something I've never done before or reach a new milestone time in a wod if it's in a competition. Believe me just because it's expected doesn't mean the feeling gets old when the new pr comes. It's like the 1st time every time for me which is why I keep coming back for more.
For those of you going into your 1st competition don't be surprised if you lift more weight than you've ever lifted before or done an old wod way faster than you've ever done before, or crush a new wod that you thought would murder you, because an extra 10% can go a long way....
In my experience in crossfit competitions & meets that I've been a part of I've noticed that pretty consistently I've been able to achieve things that I didn't think I could've before or if I were just working out alone on that specific day. There's something about the competitive environment itself, the energy of the crowd, the essence of the moment, that I thrive in which produces pr's almost without fail everytime out. I'm not the only one this happens to no doubt but I think it's pretty cool to have that happen time & again & now it's to the point where I expect myself to do something I've never done before or reach a new milestone time in a wod if it's in a competition. Believe me just because it's expected doesn't mean the feeling gets old when the new pr comes. It's like the 1st time every time for me which is why I keep coming back for more.
For those of you going into your 1st competition don't be surprised if you lift more weight than you've ever lifted before or done an old wod way faster than you've ever done before, or crush a new wod that you thought would murder you, because an extra 10% can go a long way....
Monday, January 25, 2010
Who (or What) Is Your Competition?
For you Sectional qualifier athletes out there, crossfitters, & competitive personalities in general this one's about us. If you read this then you're most likely a crossfitter so that's the route we're going to take on today's topic of competition.
When you're in the middle of a crushing metcon with 10 other people or 2 for that matter is your performance based on how well those other people are doing? Is there someone slightly ahead of you, motivating you to not lose pace & chase them or is someone just behind you making sure you don't slow up or they'll pass you? When they take a break do you take one too or do you keep moving? Are you competing with them in the wod because you know they're of similar ability & capacity to you & you're always close on wod times?
My question is who or what is your competition during wods? I used to and still do to a certain extent by nature compete with those doing the same wod as me at the same time just because they're in plain sight & working right in front or beside me but I've gotten away from that recently in my development. I really think that as I've continued to grow as an athlete/crossfitter I've found that I've competed with myself (I gotta beat my time from the last attempt at this wod), the clock (c'mon only :45 seconds of work left & we're done or finish this wod sub 20 mins), & most recently I compete with the wod itself (I'm doing this wod unbroken no matter the amount of pain I have to endure).
This concept of competing with the wod may sound abstract to some or right on the money for others but try to understand this concept and it may work for you in your training. If I'm working out next to you doing the exact same wod at the same time I'm not competing against you.I'm not trying to beat you. I'm hopefully so lost that I don't even see you. I'm in my own world, motivating myself, getting accomplished the goals I've set for myself pre wod, giving cues on the movements so that I ensure proper form/technique, fighting off the human tendencies of pain & muscle fatigue & then SILENCE......I'm done...TIME....back to reality. Now I hear you, now I see you, still working & pushing through the pain, fighting for your life to get through the wod. I'll cheer you on and help you get thru it now but when we're working we're not friends & the anger that I attack the wod with is also reserved for all signs of life in my way.
As you train for competition don't focus on who else is going to be there. "O his Fran time is 1 min, he clean & jerk's 450#, she can row a 1:40, 500 meters." SO WHAT?! What does that have to do with you & your performance? You can't control how others do but YOU can control the effort & performance YOU have on each wod. You don't have to beat everyone there at Sectionals to qualify for Regionals (30 mean/women qualify) so don't put that added stress on the situation.
Have fun, try your best, & you'll get what you deserve out of competition, whomever it's with.....
Weekend wods
Sunday
50-40-30-20-10 reps
30" box jumps
11' wall balls (20#)
Time - 14:34
Notes - That 30" box is a mountain! Fun to tackle it 150 times though & the higher wall balls were a good challenge which forced me to focus on hitting the target every rep.
Saturday
100 double unders
25 hspu
20 thrusters (135#)
14" box jumps
25 ring dips
20 hang squat cleans (135#)
Row 500m
25 pushups
20 Power clean - push press (135#)
Time - 19:02
Notes - Fun wod with a good mix of movements I needed work on. Appreciate Bryce, Chris, Derek, & John G for working this one in with me. Solid work fellas
Rest today then a good week ahead with lots of weakness attacking. Time is near..
When you're in the middle of a crushing metcon with 10 other people or 2 for that matter is your performance based on how well those other people are doing? Is there someone slightly ahead of you, motivating you to not lose pace & chase them or is someone just behind you making sure you don't slow up or they'll pass you? When they take a break do you take one too or do you keep moving? Are you competing with them in the wod because you know they're of similar ability & capacity to you & you're always close on wod times?
My question is who or what is your competition during wods? I used to and still do to a certain extent by nature compete with those doing the same wod as me at the same time just because they're in plain sight & working right in front or beside me but I've gotten away from that recently in my development. I really think that as I've continued to grow as an athlete/crossfitter I've found that I've competed with myself (I gotta beat my time from the last attempt at this wod), the clock (c'mon only :45 seconds of work left & we're done or finish this wod sub 20 mins), & most recently I compete with the wod itself (I'm doing this wod unbroken no matter the amount of pain I have to endure).
This concept of competing with the wod may sound abstract to some or right on the money for others but try to understand this concept and it may work for you in your training. If I'm working out next to you doing the exact same wod at the same time I'm not competing against you.I'm not trying to beat you. I'm hopefully so lost that I don't even see you. I'm in my own world, motivating myself, getting accomplished the goals I've set for myself pre wod, giving cues on the movements so that I ensure proper form/technique, fighting off the human tendencies of pain & muscle fatigue & then SILENCE......I'm done...TIME....back to reality. Now I hear you, now I see you, still working & pushing through the pain, fighting for your life to get through the wod. I'll cheer you on and help you get thru it now but when we're working we're not friends & the anger that I attack the wod with is also reserved for all signs of life in my way.
As you train for competition don't focus on who else is going to be there. "O his Fran time is 1 min, he clean & jerk's 450#, she can row a 1:40, 500 meters." SO WHAT?! What does that have to do with you & your performance? You can't control how others do but YOU can control the effort & performance YOU have on each wod. You don't have to beat everyone there at Sectionals to qualify for Regionals (30 mean/women qualify) so don't put that added stress on the situation.
Have fun, try your best, & you'll get what you deserve out of competition, whomever it's with.....
Weekend wods
Sunday
50-40-30-20-10 reps
30" box jumps
11' wall balls (20#)
Time - 14:34
Notes - That 30" box is a mountain! Fun to tackle it 150 times though & the higher wall balls were a good challenge which forced me to focus on hitting the target every rep.
Saturday
100 double unders
25 hspu
20 thrusters (135#)
14" box jumps
25 ring dips
20 hang squat cleans (135#)
Row 500m
25 pushups
20 Power clean - push press (135#)
Time - 19:02
Notes - Fun wod with a good mix of movements I needed work on. Appreciate Bryce, Chris, Derek, & John G for working this one in with me. Solid work fellas
Rest today then a good week ahead with lots of weakness attacking. Time is near..
Friday, January 22, 2010
The Toughest "Wod" of Them All.....
The title is meant to be more of an attention grabber than anything, but what is the toughest wod? Fran, Eva, Murph, 10k run, Linda maybe? Not so much. I really think the toughest wod for many crossfitters is not a wod at all but the rest day. Lots of us are what would be called Type A personalities - we own our own companies, are high powered professionals near the top of our field, well educated with multiple degrees, or in general people with goals, ambitions, and who like to be in control of how successful our lives are, so we never stop going.
When the rest day hits do you feel good and say "nah I'll just go in and do some skill work" and then the skill work becomes 100 reps of snatches and then a wod on top of that? It happens, I've been there, and then after that you just resume doing the wods for the rest of the week and you've not actually rested your body. before you know it bam you've worked out for 7, 8, 10 days in a row before the extreme soreness and fatigue finally force you to take a chill pill and have an inactive rest day. Ok so if you're 16-30+ maybe you can do this for a long time and get away with it but sooner or later the body can't handle extreme stress if you're putting in in excess of 7 days straight of working out (of course there are exceptions but I'm talking the majority of us humans not the robots out there).
For the Sectional athletes out there and all for that matter please remember that quality wods are more important than the quantity of wods you do. In other words if you consistently do wods when you've gotten enough sleep, have adequate recovery from the last wod, proper nutrition, & have good energy levels going into the wod your results & performance will reflect that vs the alternative of going into a wod lethargic, with little sleep or not optimal nutrition, for the 8th day in a row just because it's your favorite wod, and you get the picture.
So a question that may come up is how often do I do wods vs rest days? The answer is it depends and how do you feel. Does 3 on 1 off, 2 on 1 off work for you as we prescribe at CF Chicago? Or maybe you can handle 5 on 2 off, or 3 on 1 off, or any other combination. I think you play it by ear and LISTEN to your body and over time you'll get to know yourself and what on-off schedule best suits you. True enough you're not going to have the right amount of sleep, best pre wod nutrition, highest energy levels, and most ideal conditions going into every single wod and it's good to work under conditions that are sub-optimal from time to time, but I think it's important to try to work under the most ideal conditions more often than not and then the results you're looking for will come faster than you think. It's ok to have a total rest day, your progress will not hault after 1 day without working out. Your body wants and needs the recovery to arm itself for the next set of challenges you bring it. You work hard make sure you rest just as hard....
Wod
REST DAY - ahhhhhhhhh feels good
When the rest day hits do you feel good and say "nah I'll just go in and do some skill work" and then the skill work becomes 100 reps of snatches and then a wod on top of that? It happens, I've been there, and then after that you just resume doing the wods for the rest of the week and you've not actually rested your body. before you know it bam you've worked out for 7, 8, 10 days in a row before the extreme soreness and fatigue finally force you to take a chill pill and have an inactive rest day. Ok so if you're 16-30+ maybe you can do this for a long time and get away with it but sooner or later the body can't handle extreme stress if you're putting in in excess of 7 days straight of working out (of course there are exceptions but I'm talking the majority of us humans not the robots out there).
For the Sectional athletes out there and all for that matter please remember that quality wods are more important than the quantity of wods you do. In other words if you consistently do wods when you've gotten enough sleep, have adequate recovery from the last wod, proper nutrition, & have good energy levels going into the wod your results & performance will reflect that vs the alternative of going into a wod lethargic, with little sleep or not optimal nutrition, for the 8th day in a row just because it's your favorite wod, and you get the picture.
So a question that may come up is how often do I do wods vs rest days? The answer is it depends and how do you feel. Does 3 on 1 off, 2 on 1 off work for you as we prescribe at CF Chicago? Or maybe you can handle 5 on 2 off, or 3 on 1 off, or any other combination. I think you play it by ear and LISTEN to your body and over time you'll get to know yourself and what on-off schedule best suits you. True enough you're not going to have the right amount of sleep, best pre wod nutrition, highest energy levels, and most ideal conditions going into every single wod and it's good to work under conditions that are sub-optimal from time to time, but I think it's important to try to work under the most ideal conditions more often than not and then the results you're looking for will come faster than you think. It's ok to have a total rest day, your progress will not hault after 1 day without working out. Your body wants and needs the recovery to arm itself for the next set of challenges you bring it. You work hard make sure you rest just as hard....
Wod
REST DAY - ahhhhhhhhh feels good
Thursday, January 21, 2010
STRETCH IT OUT!
So when you finish a wod what do you do? Get your wits about you and breathing back to normal? Ok that's fine but once that period is over and the burn subsides what do you do after that? Eat your post wod meal and maybe strike up a conversation with the next group coming in for the wod and chillax for a few mins before you leave? Sounds about right. I'd like to add a step in there before you head out the door satisfied with your effort for the day - STRETCH your used and abused muscles! Now I know it's not something we preach that you have to do and it's totally a personal thing, but in my opinion taking a good 5-10 mins to stretch post wod is as important as the warm up before the wod. You complain "O I'm not as flexible as I used to be, or I can't touch my toes or get full depth on my overhead squat, I'll never have flexible shoulders, hips, etc" well DO SOMETHING ABOUT IT. Stretching is one of the ways to get you there.
By stretching after every wod while your muscles are warm you can get them to go further than they would if you just stretched cold. Static stretching is what I do but dynamic (like what we do in warmups usually) is good as well. Get into a position and hold it for 20-30 sec and repeat a few times. Or use the bands to assist you in stretching (coaches can show you how). You should experience a little discomfort and if you do then you know it's working, just don't to the point of extreme pain. One of the goals of consistent stretching is to get your muscles long and strong so for us as crossfitters and athletes in general the translation is increased strength/power over a larger range of motion. Need I say more? Who doesn't want that?! The last 2" of your weighted squats (back, front, overhead) that you struggle getting down to for every rep in a wod needs to be worked and by increasing your hip/quad/hamstring flexibility you can get down there every time, know what it feels like, and get stronger each time you squat, and of course this translates to the olympic lifts as well. So the message here is to maybe start a consistent 5-10 min post wod stretching routine and see how it works for you. You'll feel better, get more flexible, stronger over a larger range of motion, perhaps help reduce injuries, and also be aided in recovery that starts to take place immediately following all the stress you put on your body during the wod. I know it's going to be the last thing you want to do but don't make excuses if you want results. And don't do it for 2 weeks and stop because "it's not working." I've been doing it for years, trust me it works if you do it all the time....
Split Jerk 3-3-2-2-1-1-1
Loads - 205# - 220# - 230# - 235# - 250# - 265# - 280#(f) - 280# (PR sort of. I've jerked 285# from behind the neck but never maxed on a split jerk before)
The fun part initially was the negative of the 3s and 2s (collarbone and wrists really liked this, not) and on the singles having to take off the weights, power clean the bar back up to the rack, reput the weights on, and be ready to go for the next load in 3 mins was a fun wod within the wod. Now I just need to get stronger on the clean so that 280# will be my clean & jerk max not just jerk
+
Deadlift, work up to a tough single (not a PR), 5 sets to get there - drop each rep
365# - 395# - 415# - 435# (stopped here as my back was rounding terribly and the 2" deficit in the platform was helping promote bad form at this load
+
21-15-9
GHD Situps
Knees to Elbows
Unanchored situps
Time - 6:22
all unbroken but tough nonetheless. Had my doubts I'd be able to get the knees to elbows unbroken going into it but once I got past the 15 set i knew it was going to happen. Felt my abs more on the situps than anything else.
REST DAY TOMORROW!!!
By stretching after every wod while your muscles are warm you can get them to go further than they would if you just stretched cold. Static stretching is what I do but dynamic (like what we do in warmups usually) is good as well. Get into a position and hold it for 20-30 sec and repeat a few times. Or use the bands to assist you in stretching (coaches can show you how). You should experience a little discomfort and if you do then you know it's working, just don't to the point of extreme pain. One of the goals of consistent stretching is to get your muscles long and strong so for us as crossfitters and athletes in general the translation is increased strength/power over a larger range of motion. Need I say more? Who doesn't want that?! The last 2" of your weighted squats (back, front, overhead) that you struggle getting down to for every rep in a wod needs to be worked and by increasing your hip/quad/hamstring flexibility you can get down there every time, know what it feels like, and get stronger each time you squat, and of course this translates to the olympic lifts as well. So the message here is to maybe start a consistent 5-10 min post wod stretching routine and see how it works for you. You'll feel better, get more flexible, stronger over a larger range of motion, perhaps help reduce injuries, and also be aided in recovery that starts to take place immediately following all the stress you put on your body during the wod. I know it's going to be the last thing you want to do but don't make excuses if you want results. And don't do it for 2 weeks and stop because "it's not working." I've been doing it for years, trust me it works if you do it all the time....
Split Jerk 3-3-2-2-1-1-1
Loads - 205# - 220# - 230# - 235# - 250# - 265# - 280#(f) - 280# (PR sort of. I've jerked 285# from behind the neck but never maxed on a split jerk before)
The fun part initially was the negative of the 3s and 2s (collarbone and wrists really liked this, not) and on the singles having to take off the weights, power clean the bar back up to the rack, reput the weights on, and be ready to go for the next load in 3 mins was a fun wod within the wod. Now I just need to get stronger on the clean so that 280# will be my clean & jerk max not just jerk
+
Deadlift, work up to a tough single (not a PR), 5 sets to get there - drop each rep
365# - 395# - 415# - 435# (stopped here as my back was rounding terribly and the 2" deficit in the platform was helping promote bad form at this load
+
21-15-9
GHD Situps
Knees to Elbows
Unanchored situps
Time - 6:22
all unbroken but tough nonetheless. Had my doubts I'd be able to get the knees to elbows unbroken going into it but once I got past the 15 set i knew it was going to happen. Felt my abs more on the situps than anything else.
REST DAY TOMORROW!!!
Wednesday, January 20, 2010
Where Am I???
So for the last 3+ weeks I haven't been training with the CF Chicago community rather on my own doing an entirely different set of wods at odd hours not during class times with everyone else so it may seem as though I've disappeared or don't want to workout with everyone else anymore. That statement couldn't be further from the truth, it's just the nature of the beast with what I have going on which is I'm receiving individualized wods from a coach that I've hired to make me an untamed animal. After attending The Black Box Summit down in Austin, TX in Nov '09 it sunk in that if I want to get to the elite status as an athlete/crossfitter that I wish to obtain that I can't do it alone. None of the best crossfitters I've seen have and the same goes for the best athletes in their respective sports past and present.
Think about it - Michael Jordan had coaches, Tiger Woods has a coach, Wayne Gretzky had coaches, Albert Pujols has coaches, Venus/Serena Williams have a coach and I could go on and on. These athletes are or were at the top of their sports and had coaches so why not little old me I thought? So in the spirit of always willing to be a "lab rat" or test subject I took the leap and decided to hire Michael Fitzgerald aka BrOPT out in Canada for some help. The guy was a top 16 finalist in the '09 Crossfit Games and is brother of the '07 Crossfit Games winner James Fitzgerald so he comes with a good pedigree which I can appreciate and respect.
It started with an initial phone conversation where we discussed my goals, current numbers - both strength and metcon - and from there a program has been devised to address my weaknesses and get me ready for my short term goal of doing well at the Sectional Qualifier in mid-February. So far it's been quite interesting and I feel that my game is continuing to elevate although I'm often working out alone with the voice in my head as my "coach." This is basically a 6 week trial to see if I want to continue to use the coaching after Sectionals, so if I perform well at Sectionals then most likely I'll continue to utilize the coaching.
A question for me is am I missing out on the community aspect of getting wods in with my crossfit brothers & sisters of CF Chicago? Well sort of..but I get to coach classes and still see them almost daily and for now that's filling the void for me, but how long can I hold out before I jump into a metcon that is too attractive to pass up on? Might be sooner than you think haha so look out....
Today
10 rounds for time:
10 unbroken chin over bar chin-ups - chin must pass vertical plane at the middle of the bar for rep to count
10 push up burpees
Time - 10:57
Notes - Shooting for sub 10 and was at 5 sets thru about 4:50 but lost pace on back half. Burpees got really slow but pullups were all good, not easy but no close calls in terms of fails. Only breaks were to quickly rechalk hands 2-3 times
Yesterday
Power Clean 3-3-3-3, 120 sec rest - start with a tough weight. Allow for 3 secs b/w reps on the floor
Loads - 185# - 200# - 207# - 215#
Notes - I would guess that my 1RM is more than 225# now if I can get 215# for 3 reps
+
Front Squat 5-5-5-5, 180 sec rest
Loads - 205# - 215# - 227# - 240#
Notes - 240# was just right to end on. Took good focus and controlled breathing to get it
+
GHD Raise @ 30X0, 10-15 reps x 3 sets, 60 sec rest
3 sets of 10
Notes - No cramps this time and 3 full sets so a victory
Think about it - Michael Jordan had coaches, Tiger Woods has a coach, Wayne Gretzky had coaches, Albert Pujols has coaches, Venus/Serena Williams have a coach and I could go on and on. These athletes are or were at the top of their sports and had coaches so why not little old me I thought? So in the spirit of always willing to be a "lab rat" or test subject I took the leap and decided to hire Michael Fitzgerald aka BrOPT out in Canada for some help. The guy was a top 16 finalist in the '09 Crossfit Games and is brother of the '07 Crossfit Games winner James Fitzgerald so he comes with a good pedigree which I can appreciate and respect.
It started with an initial phone conversation where we discussed my goals, current numbers - both strength and metcon - and from there a program has been devised to address my weaknesses and get me ready for my short term goal of doing well at the Sectional Qualifier in mid-February. So far it's been quite interesting and I feel that my game is continuing to elevate although I'm often working out alone with the voice in my head as my "coach." This is basically a 6 week trial to see if I want to continue to use the coaching after Sectionals, so if I perform well at Sectionals then most likely I'll continue to utilize the coaching.
A question for me is am I missing out on the community aspect of getting wods in with my crossfit brothers & sisters of CF Chicago? Well sort of..but I get to coach classes and still see them almost daily and for now that's filling the void for me, but how long can I hold out before I jump into a metcon that is too attractive to pass up on? Might be sooner than you think haha so look out....
Today
10 rounds for time:
10 unbroken chin over bar chin-ups - chin must pass vertical plane at the middle of the bar for rep to count
10 push up burpees
Time - 10:57
Notes - Shooting for sub 10 and was at 5 sets thru about 4:50 but lost pace on back half. Burpees got really slow but pullups were all good, not easy but no close calls in terms of fails. Only breaks were to quickly rechalk hands 2-3 times
Yesterday
Power Clean 3-3-3-3, 120 sec rest - start with a tough weight. Allow for 3 secs b/w reps on the floor
Loads - 185# - 200# - 207# - 215#
Notes - I would guess that my 1RM is more than 225# now if I can get 215# for 3 reps
+
Front Squat 5-5-5-5, 180 sec rest
Loads - 205# - 215# - 227# - 240#
Notes - 240# was just right to end on. Took good focus and controlled breathing to get it
+
GHD Raise @ 30X0, 10-15 reps x 3 sets, 60 sec rest
3 sets of 10
Notes - No cramps this time and 3 full sets so a victory
Tuesday, January 19, 2010
Good or Great???
What are the 2 muscles that separate the good athlete, and for the purposes of this post/blog, crossfitter, from the great/elite ones? Back and hamstrings? No. Shoulders & quads? No. Abs & hands? No. The Answer is the heart and the mind. These 2 will get you far in each and every wod we tackle. For me having a strong mind has been the product of years of participating in organized sports, playing in front of large crowds, and in high pressure situations that didn't always come out in my favor. Playing the sport of baseball, which, in my opinion, is the most mentally challenging sport (as an offensive player at least) was instrumental in my overall mental capacity development. I had a remarkable record of failure in baseball - for instance in my senior year at Notre Dame I hit for a .300 average my best ever which means that 7 out of 10 times up to bat I did not record a hit or I failed. How did I deal with that much failure??? I knew the next time up I was going to get a hit and if I thought anything to the contrary it was not going to be a productive at bat for me which would affect the team.
Also in one of my most memorable moments at ND I hit a game ending walk-off homerun & I was up to bat for the 14th time in the 3 game series. Guess how many hits I had up to that at bat?? You got it 0. I was literally 0-13 in that series and thankfully the coach kept me in the game and more importantly I didn't take myself out of the game mentally. Each time I went up there I was there to get a hit not get out and when the 1st pitch came out of the pitcher's hand I swung & hit that mf'er as hard as I could've and then.....GAME OVER!
Each crossfit wod is no different for me. I demand success of myself and set the bar high each time out. If I fail it won't be because I was scared or didn't try, it's just going to be an anomaly. No wod will defeat me, I repeat NO WOD WILL DEFEAT ME. It won't put me on my back or knees, it won't make me quit, and that's because I won't let it. That's where the heart comes in to play. The heart is what propels you to get through the wod, if you've got enough of it that is.
When a wod has you doubting yourself you've got to be in control of it not the other way around. I'm not a doctor or physiologist by any means, but I'm almost positive that if your thoughts are centered around negativity then there will be signals sent to your nerves, muscles, tissues, etc. that will affect how your body performs in that instance. Why make things harder for yourself?? Think overwhelmingly positive and then go into the wod with the tenacity of a lion after its prey. Kill or be killed....
Strength work today with power cleans and front squats. Will post the results later or tomorrow so stay tuned kids.....
Also in one of my most memorable moments at ND I hit a game ending walk-off homerun & I was up to bat for the 14th time in the 3 game series. Guess how many hits I had up to that at bat?? You got it 0. I was literally 0-13 in that series and thankfully the coach kept me in the game and more importantly I didn't take myself out of the game mentally. Each time I went up there I was there to get a hit not get out and when the 1st pitch came out of the pitcher's hand I swung & hit that mf'er as hard as I could've and then.....GAME OVER!
Each crossfit wod is no different for me. I demand success of myself and set the bar high each time out. If I fail it won't be because I was scared or didn't try, it's just going to be an anomaly. No wod will defeat me, I repeat NO WOD WILL DEFEAT ME. It won't put me on my back or knees, it won't make me quit, and that's because I won't let it. That's where the heart comes in to play. The heart is what propels you to get through the wod, if you've got enough of it that is.
When a wod has you doubting yourself you've got to be in control of it not the other way around. I'm not a doctor or physiologist by any means, but I'm almost positive that if your thoughts are centered around negativity then there will be signals sent to your nerves, muscles, tissues, etc. that will affect how your body performs in that instance. Why make things harder for yourself?? Think overwhelmingly positive and then go into the wod with the tenacity of a lion after its prey. Kill or be killed....
Strength work today with power cleans and front squats. Will post the results later or tomorrow so stay tuned kids.....
Monday, January 18, 2010
I Have A Dream
Today a lot of us are off of work in honor of the great Dr Martin Luther King Jr, civil rights leader, outstanding orator, & all around seminal figure not only for African Americans but for all people worldwide. So today I say thank you to Dr King for fighting to give me all of the opportunities to succeed that I have in 2010, fighting so that I could grow up knowing I would be able to make something of myself, and planting the seed in my head that I can dream to do whatever it is I set my mind to and make it happen.
More than just words, I think the best way to truly honor & thank Dr King is to achieve all of the dreams & goals I have for myself thru actions. So in my daily life I have to make sure each day is progress toward a goal, each task is not small & meaningless but a grain of sand in the beach of my life. Put things in perspective and be able to take a look at yourself thru an objective lens. Are you staying on course with your goals or falling off the track? If you are get back on it! It's never too late. Also want to give a shout out to Jackie Robinson another hero of mine who I really think is deserving of his own national holiday for what he had to put up with as well. Perhaps a post for another day though. Thank you Jackie.
Yesterday finished off the week with a 2 a day which included 2 personal records
Find 1 rep max Clean & Jerk
255# (PR)
Not a strength of mine but I got a +10# pr so I will never complain when a pr occurs. Keep workin hard and more will come.
1k row sprint
Time - 3:09.6 (PR)
Goal coming into it was sub 3:10 as I had done this at 3:13 several weeks ago and we just got it. Amazing how after rowing your guts out you just make it by .4 of a second. Truly can't quit at any point on a sprint like this. Hey maybe soon enough we'll be talkin sub 3 mins for this. Sounds easy but :09 is a LONG time in this wod.
Rest day today and my coach Michael Fitzgerald out at OPT in Calgary has already sent me the wods for the week so I'm mentally & physically gonna take it easy and be ready for work tomorrow
More than just words, I think the best way to truly honor & thank Dr King is to achieve all of the dreams & goals I have for myself thru actions. So in my daily life I have to make sure each day is progress toward a goal, each task is not small & meaningless but a grain of sand in the beach of my life. Put things in perspective and be able to take a look at yourself thru an objective lens. Are you staying on course with your goals or falling off the track? If you are get back on it! It's never too late. Also want to give a shout out to Jackie Robinson another hero of mine who I really think is deserving of his own national holiday for what he had to put up with as well. Perhaps a post for another day though. Thank you Jackie.
Yesterday finished off the week with a 2 a day which included 2 personal records
Find 1 rep max Clean & Jerk
255# (PR)
Not a strength of mine but I got a +10# pr so I will never complain when a pr occurs. Keep workin hard and more will come.
1k row sprint
Time - 3:09.6 (PR)
Goal coming into it was sub 3:10 as I had done this at 3:13 several weeks ago and we just got it. Amazing how after rowing your guts out you just make it by .4 of a second. Truly can't quit at any point on a sprint like this. Hey maybe soon enough we'll be talkin sub 3 mins for this. Sounds easy but :09 is a LONG time in this wod.
Rest day today and my coach Michael Fitzgerald out at OPT in Calgary has already sent me the wods for the week so I'm mentally & physically gonna take it easy and be ready for work tomorrow
Saturday, January 16, 2010
WE TALKIN 'BOUT PRACTICE...NOT A GAME!!!
http://www.youtube.com/watch?v=eGDBR2L5kzI
Had to start things off with one of my all time favorite press conferences by NBA basketball player Allen Iverson where he gets into it with reporters in terms of how he feels he can't make his teammates better in practice and how his missing practice isn't important because he shows up for games and plays his heart out.
BUT isn't practice important after all?? For a crossfitter it definitely is. We must continually practice at EVERYTHING in order to maintain a level of competency at EVERYTHING that will prepare us for the unknown, whether in life in general or in competition. Every wod is practice in essence and for me it's played at game speed so that i'm used to operating at that level come competition time or when those unexpected situations arise in life.
Watching Peyton Manning destroy defenses week in and week out in the NFL is a great example. The kid obviously works extremely hard at his craft and does his homework and PRACTICE??!! You better believe he and his receivers are getting in hundreds of reps, running the same patterns over and over again until it's second nature and you see the results in terms of their success on the field.
The takeaway is that make sure you treat each wod as if it's the game and hit it as hard as you can and come game day the great results will be the product of proper preparation.
2 a day today
AM
From the '09 Canada West Regional Qualifier
20 mins AMRAP
10 Wall Ball (20#)
10 Box Jump (20")
10 Deadlifts (205#)
10 Burpees
Rounds - 10 + 2 wall balls
5 rounds thru 9:30 and I just got the next 5 rounds in on the back half. Getting more comfortable with how to handle these 15-20 min amraps in terms of being able to not stop moving for that time frame and divide the intensity and work over the total time. Didn't break up any sets of any movement
PM
Jackie
1000m row
50 thrusters (45#)
30 pullups
Time - 6:13
All unbroken and the row was 3:32 which wasn't as hard as I could hit it but i wanted to have some juice for the thrusters. If I ever want to get this wod in under 6 mins I'm going to have to hit the row harder and keep everything unbroken still. Good news is that it didn't hurt as bad chest burn wise post wod, so I can tell I'm in better shape than the last time I did the wod when I clocked in at 6:11 and it hurt pretty badly in the aftermath.
1st of 3 high volume weeks and the 1st of a back to back 2 a day weekend for me. Feel good physically and mentally so back at it tomorrow with a clean & jerk 1 rep max and a 1000m row sprint. Let's set 2 new pr's
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