12.3 Now we're getting into some real s**t

This is the type of stuff I was expecting when I signed up for the open.  A triplet!

18 minute AMRAP (as many rounds as possible)

15 box jumps (24")

12 push press (115 lb)

9 Toes to bar

I do have a question for everyone..who is worse at inflicting pain.  The folks at Crossfit HQ or the team from fear factor?   I think it's a toss up.

In the previous two workouts, I was able to do try once then have a repeat.  This time, I'm aiming for the one and done approach.  18 minutes is a long time, and 115lbs on the push press is a lot of weight for me.  My body will be toast for a while after this one.  I did one round on Thursday night and I know I'm in for a load of pain.  I will be officially completing the WOD tomorrow morning at 11am.

Observations & Tips

- The push press is killing people.
- People are taking their time on the toes to bar
- box jumps are a time to breathe
- The best are able to do everything unbroken
- 6 and 6 is a great way to break up the push press if needed
- Jerking is acceptable, so do it to save your shoulders
- You CAN DO MORE THAN YOU THINK.  You do NOT need to rest as much as you think.
- Push past your idea of uncomfrotable
- GET COMFOTABLE BEING UNCOMFORTABLE


When Do You Workout?

This morning I decided to attend the 6am class to root on my wife and the other 6am competitors.  I know they are at a slight disadvantage  because they typically lose out on the atmosphere of 10's of people yelling (they might have 2-3).  I also think they deserved to have some photos taken to brag about the insane amount of work they put in.

In my experience, I've noticed that my WOD results are low when I attend the 6am.  This is ok during normal WOD's but these WOD's count for something.  I've even read several articles that said working out in the morning is best because that is when a male's testosterone is at it's highest which yields the best results.    I'm not sure how true it is, but I'll believe anything when it comes to working out.

of course, everyone needs to find that time which works best for them.  I usually just find the time that fits best into my schedule and allows me the most sleep.  Remember...sleep=recovery=best results!

Recent WOD's

Tuesday
10 to 1 thrusters and ring dips (10 of each first round, 9 the second...down to 10
13:51  (95lb thrusters) Missed doing the thrusters unbroken by messing up on the round of 5. Grrr.
Cash-out: 30 slam-balls for time-0:56  (30 lb)

Wednesday
5 min amrap (5 burpee box jumps 10 abmat sit-ups)
rest 5 min
Repeat
7+1 then 6+4

Its conquest deserves the best...

A facebook friend of mine wrote that this was the anniversary of the below speech.  If you don't get goosebumps listening to it, I'm not sure you have a heart.

What does this have to do with crossfit?  Well, listen to how he sets his goal...and the determination and leadership in his voice.   You have to remember that we were losing the space race when this speech was given, it is a pivotal speech in American history.

"We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills, because that challenge is one that we are willing to accept, one we are unwilling to postpone, and one which we intend to win,"

Take away "go to the moon" and put your own goal in there.   I can say without question that I have yet to run across a CrossFit workout that was easy.  I want to better myself..it's not easy...it is hard.  It was HARD to get my degree in meteorology, it is HARD to keep a successful career, and it is HARD to achieve my CrossFit goals.  But regardless of how hard they are, I've never quit.  I've had to be talked out of quitting (which is what a good support system is for) but never actually went through with it.

So make this speech to your own body, challenge yourself and whatever you do..DO NOT QUIT.  I don't care if it takes you 4 hours to complete a WOD..FINISH IT!

WOD

Strength: 65% x 5; 75% x 5; 85% x 5+.  Back squat and shoulder press

5 min AMRAP 10 - 20lb wall balls, 2 wall climbs
4 min Tabata - Hallow Rock
3 min - AMRAP 24" burpee to box jump
2 min - AMRAP  double unders
1 min - Squat depth hold

Strength: did 6 of the back squats and 9 of the shoulder press

WOD:   4+2; 11; 31; 100; success

DIET:

I did exactly what I said in the previous post.