A little like a car accident

Whiplash from a WOD?  yup.  only me.

12.3 is now behind me, but it did its best to make sure I don't soon forget the torture.  It was everything I thought it would be, but I persevered and got through it beating my goal by a good amount.

RECAP

As I mentioned in a previous post, I decided to go one and done on this WOD because of the length and the relative heavy weight.  I took a rest day on friday to make sure I was at 100% for the workout and looking back, it might have been the best decision I could have made.  Saturday morning was upon me and I woke up and had a great ham omlet breakfast early enough that it would be digested before the WOD.

I did a pretty good warm-up well before the WOD of a 1000m light row and then some double unders to get my achilles adn calves loosened up for the box jump (I even did some triple unders, unstrung, just in case they were to pop up in a WOD).

Time to do the WOD.  My strategy was simple, keep moving through the box jumps and do as many toes to bar as possible.  Break up the push presses when needed.  Simple.

Round one..got no-repped on the third box jump...could not hold it at the top.  Stupid me.  But then the push-presses.  Adrenalin must have gotten a hold of me because I was able to do the first two rounds un-broken.  I surprised myself a bit on that.  Then, as if that wasn't enough of a moral victory, I did the first 9 toes to bar unbroken.  This was the first time I was able to string toes to bar together in a wod.  I was through the first round in about 1:20.

I was through about 4 rounds at the half way point when things started to unravel.  I could no longer string toes to bar, I had to do 6 and 6 of the push presses with a long break in between.  I was gassed.  I kept moving on the box jumps but took a very long break during the push presses and could only do toes to bar 1 at a time.

The aftermath

I finished with a total rep cound of 251 (6 rounds +35 reps). 1 toe to bar short of 7 rounds.  It was a strange feeling at the end.  I was elated that I got 6+  but was really angry with myself for not being able to get that 7.

Then afterwards I realized something else...My neck hurt....bad.  Like really bad.  I have no idea WHEN I hurt it but there was no doubt it was hurt.  Today (Monday) it is still hurt....bad.  Feels much better but I'm still in a lot of pain, and sleep is an issue.  I self-diagnosed a sprained neck, or more commonly called..whiplash.  I'm really hoping that I am heeled by next week as I'm going on a golf vacation and I kinda need to be able to move.

Oh well.  Here are the stats

Standings

Region
WOD 3: 1058/2338 (better than 55%)  WOO HOO!  I'm in the top half!
Overall:  1398/2350 (better than 41%)

World
WOD 3: 12358/28284 (better than 57%)
Overall:  16794/28441(Better than 41%)

#BEATBOB

I FINALLY beat Bob Harper in a WOD.  I got him by 9 reps.  Not a huge victory, but a victory none the less.  He is still destroying me in the standings though.  Gotta really go balls to the wall for the final two WODS to have a chance.

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