Thoughts on the second workout 12.2

Oh man.  Crossfit HQ really wants us to hurt.  The movement of choice is ……..THE SNATCH

WOD 12.2

10 min AMRAP
30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Remaining time AMRAP 30 snatches (210/125)



Now, once you stop giggling from saying snatch so much you start to realize how insane this workout it.  The good news is that you can do any form of snatch (muscle, power, squat, split) so no worries about getting low enough on the squat.

The bad news is that it is a snatch and it is so technique oriented. So when I’m tired I am going to have to really try and stay focused on the many facets of the movement.  I have gotten 135lbs exactly once.  That is it.  I saw this and immediately went “oh shit” .  Then I watched the standards video and saw what Dan Bailey and Rich Froning did and my jaw was on the floor.  In 10 minutes they got 95 and 98 respectfully.  That.  Is. INSANE.  Good to see they didn’t just let the publicity get to their heads.  I mean really?  Come on guys.  Make us believe we have a chance (and by “we” I mean the other elite guys).

Goals
Gold Goal: 40
Silver Goal: 35
Bronze Goal: 31

Going to push myself to my lifting limits on this guy.

The number to win the world will be…105.  (fun to guess).  What is your guess?

#BEATBOB Update
As you may know, my goal for the open is to beat mega-trainer Bob Harper.  The first week was not good for me with him getting 118 burpees compared to my 98.  This week I may have a chance.  I’m not sure how his oly lifts are but I can’t imagine him getting past 135…let’s hope I’m right.  But I do know one thing..he knows I’m shooting for him (or at least whoever manages his twitter feed knows).

I got to him on Twitter

Recent Wods

2/27

5 rounds
400m run, 25 du’s, 15 HSPU (1 abmat)  [20 min time cap]
4+438 (2 HSPU from finishing)

2/28

21-15-9  pull-ups – row for caloris
5:12  (happy I did the 21 pull-ups unbroken)

Irrational Fear

So in 24 hours I will being my CrossFit competition "career" by competing in the "Festivus" competition in Hartford Connecticut.  I'm excited but cautiously nervous.  See, I have an irrational fear of coming in last.  I can live with not coming in first, but to come in last is just plain scary to me. It's not like having the slowest time at my own box, I know those people, but to embarrass myself at a competition...scary.

Not helping that fear is that the WODs are very strength-centric and none play into my strengths (double-unders, running, box jumps...).  This happens at CrossFit events, you can't choose your workouts, you have to be ready for anything so I have no complaints.  But even if I finish and get to the shot put first, I still have to find a way to launch a 12 pound ball further than guys that will likely be stronger than me.  In the clean, I have to hope my form and adrenalin can get me a few extra pounds.  I'd love to be okay with myself going out and doing my best (which I will do) but what if my best is the worst of those there?   It will be VERY tough for my ego to take that.

Does anyone actually believe this? Cause I sure as hell don't.

With all that said, I'm wayyyyy too cocky to actually think I will come in last.  I know I can compete with others that have been doing crossfit for a similar amount of time as me.  I've come a long long way in the past 7 months (wow, is that all it's been?).  I also know that adrenalin will be flowing, the other competitors will be screaming me on (which helps more than most would imagine) and if I take the time to warm up properly I'll do fairly well.   I fully expect to PR the 1000m row and the clean.

I should also note here that I over think EVERYTHING.

WOD

Strength/Skill:  Handstand practice.  I pulled out 11 full hand stand push-ups!  no abmat needed...but did have to Kip them.

WOD

15-13-11-9-7-5  SDLHP and lateral shuffle.

Time: 9:12 (95lbs)

Fitness Routine...or...Sport?

In speaking with some people about crossfit they all think that it is simply a zumba, or Pilates type workout.  They assume that it is popular now but will someday fade away like they always do and someday we'll all laugh at the high socks much like we laugh at Richard Simmons now.  I'm not here to say that Crossfit will be hugely popular forever or not, I really don't have any clue about the long term strategy of the Crossfit label.  What I do know is that it has a lot going for it because of the competition aspect of the sport.  

Olympic Sports.  

That's right, I'm calling it a sport.  And by calling it a sport I am dispelling a lot of nay-sayers of CrossFit.  One of the frequent complaints is that form is sacrificed when doing a long WOD that has a lot of Olympic lifts involved.  This is true, late in a workout proper form may fall to the wayside, but doesn't that happen in all sports?   Does a marathon runner have perfect running form at the end of a race?  Does an offensive lineman always have perfect blocking form late int he 4th quarter?   Is Albert Pujols swing perfect when he is thrown an off speed pitch?  The answer to all of these is NO they are not.  Form is sacrificed during competition.  Competitors will do what it takes to succeed or to at least try and succeed. 

How is crossfit different?  IT'S NOT!   

You practice by going to the gym every day and working on moves without the clock running so you can improve on your form.  Just like Kobe Bryant practices free throws, Crossfitters practice the snatch and the clean.  

That doesn't mean that you you can't use Crossfit as a way to stay in shape, lots of people play basketball, racquetball  tennis, softball..... to stay active and in shape.  Sport is an amazing tool to keep your body strong, your endurance up, and even can keep you in a competitive mindset; whether with yourself or against others.  CrossFit is just another sport that can be used to keep the body healthy.   

It is also worth noting that long hours at a globo-gym can help you succeed more at crossfit too, you don't HAVE to stop one to do the other.  If you want to get stronger, then lifting weights can surely help you out, there is no argument.  

Being strong will not make you a good crossfitter...but being a good crossfitter will make you strong. 

WOD

Did one hour of an Olympic lifting class and the snatch is my second most frustrating movement (very closely behind the muscle-up).  Learned a lot of good stuff, but I have a lot of practicing to do!

Strength:  8 x 1 snatch, increasing weight each time.  Got up to 110 but failed at 115.

WOD

2 rounds for time

20 wall balls (20 #)

20 Ring knees to elbow (on the ground)

20 game standard box jumps (30")

20 HRPU

Time: 8:09

Cash out: 5 minutes to find max double-unders  Score: 64

Kitchen Sink

Today Trainer Molly threw just about everything at us.  It wasn't a particularly brutal day, there have been many that were worse, but the sheer number of different motions was a bit different...and good.  I realized that after being sick my strength has decreased a bunch but I haven't lost any of my (few) skills.  I was able to do 74 double unders when I was warming up.  More importantly, when I was screwing around I came REALLY close to doing a muscle up.  Before you give me the grenades and horseshoes quote,  you need to understand that I know "almost" counts for nothing...but mentally it's a huge lift.  I actually was able to get up and turn my wrists over...if I had thrown my head forward I would have gotten it.  I may try again tomorrow or Thursday.

WOD

Skill

Choose 3 goats and do a 10 minute AMRAP of them.
My goats:  Box Jumps, KB Swings, Pistols
I did something like 7 rounds.  Didn't really keep track.

Why box jumps?  The reason I chose box jumps is because for some reason, whenever they are part of a WOD it winds me faster than any other activity.  I have no idea why.  Breathing?  Because it's a fast motion?  No idea...but that's why it is in there.  I included KB swings because I need to get my form down when doing a 2 pood swing.  I did reasonably well with this, but I think I still need to work on keeping my back straight.  I'll have to practice with a 1.5 pood from here on out.

WOD

7 rounds (!)
6 hanging cleans (115 lbs)
5 HSPU
8 get out of pools (or 4 muscle ups which I can't do yet)

Time: 24:46

Then finished with 4 - 100m runs with 1 minute break between.  I need to do this cash out more often.  I like it.

My diet is getting much better..finally.  I drank my allotted water and also got in my fruits and veggies today. I'm pleased.


My favorite song of the moment

A CrossFit Method of Rememberence

CrossFit is not only used as a method of training for sports, it is also used by military, police, and firefighters as a method for being ready for anything. 10 years ago, "anything" took on a new meaning.   CrossFit uses it's own methods for remembering those who protect us each day.  It is not just in raising money, it is in doing something that brings us all together.  Yesterday we did the 9/11 throwdown and I can honestly say it was one of the tougher workouts we have done.  I had a friend who is also a firefighter come up to take part in the event.  For his first ever crossfit workout, he did great.  The important thing is that he finished.  I'm going to leave this post short and just say that I remember that day like it was yesterday and can't believe it was 10 years ago.

WOD

WOD(09/10)

"Buddy Bar" (this was horrible)
3 rounds
20 Front squat
20 Hanging Cleans
20 Push Jerks
200 Single Unders
(Bar can not touch the ground, hand bar off after each set)
 Weight  95lbs  Time: 42:38

WOD (09/11)

"9/11 Throwdown"

2001m row
11 - 36" box Jumps
11 - 115 lb thrusters
11 - Burpee Chest to Bar
11 - 125 lb Power Cleans
11 - HSPU
11 - 2pood KB swings
11 - Toes to Bar
11 - 175lb dead lift
11 - 110 lb push jerk
2001m row

Time: 36:10

Notes on this WOD:  I only did a few of these prescribed.  The row at the end killed me, my forarms felt like they were gonna explode.  The start row I may have gone a lil hard on, 7:42 to start.


DIET

Monday 9/12

Breakfast: protein, apple, 3 eggs
Lunch  : Chicken, apple
Snack:  Peanuts (I know it's not great)
Dinner: tbd (think it will be home made beef and broccali)