5.28.11

"Fragmented Fran"

5 Rds for Time:

9 Thrusters 95#

9 Pullups

As rx'd: 3:41

I went about 90% on this WOD, focusing on my squat depth during the thrusters.  I'm trying to be able to feel that point where my depth reaches the standard so I'm not using any more energy than necessary.  Either way, this time is better than my PR in Fran, so hopefully that means I'm getting stronger.

I then decided to do the alternative WOD 5 mins after finishing with a couple other guys.

3 Rds for Time

800m Run

75 Air Squats

50 Abmat Situps

 

As rx'd: 15:00

That makes 8 WODs in 6 days - by far the most training I've fit in a week.  The good thing is I still feel great.  I think a lot of it stems from staying dialed in with my diet.  I'm enjoying seeing how my times in the Regional WODs compare to the numbers the competitors are putting up this weekend.  After Day 1, I would have been 27/39 competitors.  Not bad, but today is when the WODs get real.  Either way, this week has really made me think a lot about trying to compete next year.  I've never thought of CrossFit as a competitive avenue in my life, but I'm starting to realize that it's the competitive aspect that keeps pushing me.  Why not go all in...?

5.27.11

Regional WOD #6

20 Calorie Row

30 Burpees

40 Ground to Overhead 45# DBs

50 Toes to Bar

100 ft Walking Overhead Lunge 45#

150 ft Sprint

As rx'd: 16:12

 

This wrapped up the Regional Workouts for me, albeit spreading them over 5 days rather than 3.  This WOD was intimidating on paper, but was not nearly as bad as WOD 4 (the 400 rep nightmare).  I'm anxious to see just how wide the gap is between my times and the ones put up at the Regionals.  I know this will be a humbling experiment, but I plan to use it for motivation.  I know my weaknesses and what I need to work on.  Now I will find out just hard I have to push myself if I truly want to compete.

5.26.11

Squat Snatch Warmup

15 Skin the Cat

20 Double Unders for each time coming off the rings

Regional WOD #5

9-5-7

Muscle Ups

135# Squat Snatch

 

As rx'd: 14:28

The muscle ups were harder than expected for some reason.  I missed a few reps that cost me time.  This was the first time I've done squat snatches in a while and needless to say they were a bit rusty.  Again, a lot of missed reps.  But, I made sure that each rep was legit before counting it.  A lot of people in the box tonight, a lot of energy!

5.25.11

Strength

OHS Work

95x3, 135x3, 155x3, 185x2, 205x1(f)

Regional WOD 4

100 Pullups

100 KB Swings 1.5 Pood

100 Double Unders

100 OHS 95#

As rx'd: 29:31

The Regional WOD was a humbling experience.  The people  in charge of programming would be great candidates for any job involving interrogation tactics, because they have an uncanny ability to create torturous workouts.  OHS need a lot of work.  Pullups still have major room for improvement.     

5.24.11

Strength

Deadlift 5-5-3-3-1-1

225-295-325-355-395-445(f)

Regional WOD #3

21-15-9

315# Deadlift

30" Box Jumps

As rx'd: 7:30

5.23.11

I'm back in East Lansing, which means my training has returned to Spartan CrossFit.  Over the next 3 weeks Michael asked us to keep a food log to finish up the box's Paleo Challenge.  The food log keeps track of a point system similar to the one Matt Chan used at his box earlier this year.  I'm looking forward to tracking exactly what I put in my body over a three week period.  I'm sure it will lead to greater accountability with my diet.

As for training, we are scheduled to do the Games Regional WODs this week.  WODs 1 and 2 were on the board today.

Thruster Ladder

Beginning with 95#, you have 20 seconds to complete 1 thruster 

After a rep is successfully completed, you have 10 secs to attempt another thruster - increase weight in 5# increments

I finished at 205#

60 Secs Rest, Then:

1000m Run

30 HSPUs

1000m Row

As rx'd: 11:18

Finding a 1RM then almost immediately hitting a met-con was tough.  I really surprised myself how well I made it through the HSPUs, especially after the heavy thrusters.  And then the row at the end... pure gut-check.  Great WOD, glad to be back!

5.21.11

Nat and I did a partner WOD today at 573 Fitness. We did the movements in reverse order to space things out with the other groups.  We had to complete each movement before moving onto the next one.

50 Pullups

50 KB Swings 1.5 Pood

75 Situps

50 Pushups

50 Front Squats 95#

50 Back Extensions

50 HSPUs

30 Hang Squat Cleans 95#

50 K2E

50 Dips

30 Snatches 95#

75 Situps

We finished a little over 18 minutes.  I always like team WODs, but it was even better working alongside Nat.  She's always been a strong athlete, and she is catching onto the different movements quickly!  This has been my sixth day in a row, and I'm looking forward to a rest day tomorrow.  My next WOD will be back at Spartan Crossfit.