Closing Thoughts on 12.2

Well it's over.  Finally.  That workout was terrible for me.  I tried a redo at it on Sunday but just could not muster the strength to beat 35..I got 31.  What's worse, for me at least, is that I finished dead last in my box (at least out of people who signed up for the open).  

How do you deal with that kind of ego blow?

you shake it off that's how.  But I do not mean just forget about it.  I mean do not let it affect your future performance.  In fact, I'm going to remember this for a long time and use it as fuel to get better.  I don't like feeling this way.  I feel weak. But I know that's not entirely true.  That workout was just not a strong point for me.  

I hate you 135 lbs.  I hate you so much.

After looking at these pictures I think I might try spreading my arms more.  Might help.

It is kind of cool to know now that I have a specific area that I need to work on more.  And I will.  I think starting next week I might debut a new workout reginemnt that I have been toying with.  It is still crossfit but I want to supplement it to increase my gains.  Still need to chat with my coach about it though.

Let's hope that 12.3 plays into some of my strengths..or  at least isn't a glaring weakness.  Come on double unders!

Standings

WOD 12.2

Worldwide: 24065/31243 (better than 23% of male participants)

Mid-Atlantic:  2008/2572 (Better than 22% of male participants)

Overall

Worldwide 20654/31402 (better than 35% of males)

Mid-Atlantic: 1678/2566  (better than 35% of males)

WOD yesterday

on the minute for ten minutes do 3 pull-ups

then max reps power cleans at 75% 1rm (145 for me)

Score is tabata style.

I got 4 because on the 5th round I screwed up.  rounds 6-10 I was done the 4 with at least 12 seconds to spare.  

No More Excuses for Eating like Crap

The Super Bowl ended the football season and it should end your excuse season too.  No more "but it's the holidays.."  and no more "but I'm going to a play-off party on Sunday.."  No mas.

We all use excuses for eating terribly at times.  I do it a lot.  I hit the vending machine at work like every day.  And although that snickers tastes amazing, I regret it 5 minutes later cause I know it's hurting me in my quest for a six pack.  Why do I make excuses...cause then it makes me feel better.  It makes me feel like I HAD to do it, like there was no other choice.

If you stop making excuses in your diet, it may filter down into other parts of your life.  No more excuses for wasting money, or keeping the house clean, or  not calling a good friend.  It will make an all around better you.

So stop making excuses.  February is the perfect time to start.  Nothing is going on in February worth celebrating.

So my tip for hte day is to write down EVERYTHING you eat.  From the piece of gum, to the big dinner you eat.  You'll be shocked at home much you end up eating in a day.  If you have a smart phone, then take a picture of everything. If you keep a blog, you can keep track like this.


Oh wait...there is Valentines day but I'm sure you can all find ways to "eat natural" that day (Don't take a picture of that).  ;-)

Saturday WOD

I did a lot on Saturday.  But I think I could have done more.

Regular WOD

25 - 225lb DL
800 meter run
1000 meter row

Time: 10:08 (pissed I didn't go sub-10)

Cash-out: 2 min amrap HRPU then 2 min amrap air squats
41 HRPU then 84 Air Squats - total: 125

Then

Wanted to figure out 1rm Clean.   NEW PR of 190!

Then

On the minute every minute for 10 minutes do 100m sprint

Release the WOD's!

On saturday (3 days from today)  I will be competing in my first crossfit competition.  That is fun to say.  The organizer of the event (Crossfit Relentless) has released the 4 WOD's that competitors will be "judged" on.  Below are each and I have added my expectations.

WOD #1:

How...what...ugghhh

In 7 minutes ski 750 meters and then as many reps as possible of sandbag throw over bar. Sandbag weights for all divisions are 50lbs for men Score = max reps

Tough to set a goal here because I don't know how high the bar is, and also cause I've never ski erg'd before so who knows how long that will take me!

WOD #2:

In 7 minutes perform 50 meter sprint , 100 meter weighted tire drag ,50 meter OH walking lunge and then remainder of time to establish a max distance shot put throw. score= max distance ( must shot put ..no baseball,underhand type throws)
Shot put- 12lbs men
OH lunge- 35 lbs dumb bell
tire drag weight- 53 lbs men

If all I had to do was look at these, I'd be screwed...Luckily I don't thanks Jake!

My goal here is to get the shot put 25 feet.  Kind of a shot in the dark (get it?) but I practiced a bit last night with a 16lb shot and I think that went about 15-20 feet so a lighter shot should go further...right?

WOD's #3 and #4:

In 10 minutes row 1000 meters ,remainder of time to find a max weight ground to shoulder anyway (clean). Athletes will receive separate scores for both the 1000 meter row and the ground to shoulder .

Finally one where I can set some goals!  Since I know both of these movements well; I am setting gold, silver, and bronze goals.

Row:
Gold: 3:30
Silver 3:35
Bronze:  3:39

Clean:
Gold: 185
Silver 175
Bronze 165

I am really excited to compete and hope I can represent CrossFit610 in a positive light.  I am not making a goal for how I finish, that is completely out of my control, I have zero clue how strong/ fit the other competitors are, but I can go out and give it every ounce I have.


WOD

It's been a few days and I've done a lot of WODs so I'll only post yesterdays.

Strength: 2-2-2-2-2-2 Power Cleans  I did 165 in the last 2 sets with little problem.  I tried and failed messing around with 185, got it high enough just didn't commit to it enough.

WOD Tabata for

Dumb-bell shoulder to over head: Score 5
Pistols:  score 4
double kettle bell swing (1 pood): score 5
GHD sit-up: score 5
Pull-ups: score 5

Total 24

This workout is the most deceiving workout ever.  "oh 20 seconds of work isn't that bad"  psssshhh  and the scores make it look like you've done nothing when in fact you end up doing at LEAST 8 times that number (and more than likely much more than that).  

B-O-O-M Boom

Yesterday was a day I needed.  I have been thinking I have hit a wall in my training and I wasn't making any improvements.  I felt I was not getting any stronger and my endurance was crap.  I thought "Hey, I made progress but ehhh..not much".

As is often the case...I thought wrong.

Let's go back in time.  A time when I was not reformed fatty, but rather was just known as fatty.  It was ~2 weeks into crossfit and I saw Cindy up on the board.  5 pull-ups, 10 push-ups, 15 squats.  Do as much as you can in 20 min.  I thought to myself..ok that's not too bad but I have to use a band to do the pull-ups.  A black band.  A band that almost doesn't stretch cause I'm too light for it.  Essentially, doing a pull-up required very little work.  So the time begins and I go.

First round..ok not too bad.

Second. Again not so bad but have to rest on the push-ups

Third-ninth..I'm resting all the time on the push-ups while the guy next to me is just flying through them.  I'm in awe..what the fuck!  I'm thinking to myself "Should I even be in here?"  Brad (the guy next to me) says to just keep moving..do the WOD scaled..do the push-ups on your knees.  Great advice and helped a lot.   So I do and start to move a little faster but only complete 9 rounds in 20 minutes.  Nine.  For comparison A fantastic score is more than 30.  An average score is prolly in the 12-17 range.  I did 9.  I had the lowest score in the class.  I felt like a complete failure that day.  I thought I was athletic..then I met Cindy and she kicked me in the balls and made me cry.

What's sad is that I found this on a Phillies Blog.  I'm gonna go cry now.

Flash forward to the present day. Where I am reformed (or so I say).

I can do the whole workout RX'd now.  We start.  I get going on the pull-ups.  Do rounds 1-4 before I look at the clock.  Still more than 16 min left.  I'm averaging 1 round a minute!  Then I get done 10 rounds and there are still 9 minutes left!   I keep going and I finish with 16 rounds and 13 reps into my 17th round.

I improved my score by 7.5 rounds!

And the worst part, the part that will keep me coming back to the gym,...is that I'm not satisfied.  At All.   I set a goal for myself of 15 rounds and beat that goal.  Now I have a new goal.  I want 20.  I want to average one round a minute.  I'm not setting a time table for it.  But next time I see Cindy on the white board.  I'm shooting for 20.

Oh..and before even doing the WOD  I PR'd my clean and jerk by 50 pounds.  No Big Deal.


WOD

"Cindy"
20 Min AMRAP
5 pull-ups
10 push-ups
15 Air Squats

16 + 13

Strength:  7 x 1 C+J

I turned this into my attempt at my one rep max.  Went the following:

95-115-135 (x2) - 145 - 155 - 165 - 175(f)

Because this can be broken up into 2 movements I am saying I PR'd 3 things (power clean, push jerk, clean and jerk).   I felt like I could push-jerk a lot more weight though, it was the power clean I failed on.  I may try that later this week if I get the chance.


Skill: 50 push press with PVC after the WOD.

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)

Fantasy Draft and Bachelor Parties...

..do not make for a good crossfitter.  In fact, long weekends and holidays don't either.  This past weekend was kinda crazy and I can honestly say that I did just about everything wrong...in a crossfit sense.  Here is a bulleted list of what went down.

Fantasy draft at hooters...of course I had the wings..and a lot of beer
Went out for a few drink after it..got to bed at like 3
Woke up at 6 to go to the US Open
Got home at 1130
Woke up at 6am again and went golfing
Had drinks and some crappy food while golfing
Went out for bachelor party and had more drinks
Got home at 4am

So let me summarize with..drank a bunch, ate crappy, slept little

What can you do when this happens?  Just go back at it when you can.  And that is what I did today.

WOD

Stength:  12 minutes to find 7rm full squat cleanl must complete the 7 reps in 45 seconds
WOD:    5 rounds of 3 135 lb power cleans then 20 burpees

Stength: got 130 lbs
WOD:  10:56

Sorry for the weak post.  Have a lot going on with work so finding time to update this has been a struggle.

Pukie!

When I was in college, and for most of my twenties, the term "puke and rally" meant you drink til you puke...then you start drinking again.  Well, now it means that in the middle of a workout I puke..then I go back and finish the workout.  I have puked from 3 workouts now.  And rally'd in 2 of them.  The third I didn't puke until after the workout was over.

Pukie #1:  Very first day of crossfit.  Elements 1 made me vomit.  After I threw up I had to jump on the rower and do 1000m.

Pukie #2:  Running Filthy Fifty:  this was just disgusting.  Got done and puked my brains out.

Pukie #3:  Hammer.   Dry heaved during round 4.  Got back in it and finished the 4th and 5th rounds.

In some crossfit circles a pukie is a badge of honor and shows you brought yourself to your maximum.  I think it is one badge that I'd like to not have.  Regardless, it is good to know that I gave it everything I had and I know I could not give it any more.  Although, I think that today the reason I was puking was cause of Dehydration.

I should note here that although a lot of cross fitters will be impressed by your pukie, we all know it's not good to do it regularly.  If it happens a lot, there is an underlying cause and you need to find out what it is.  Whether sickness, dehydration, or something I don't know about.

WOD

Today was a HERO WOD

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.


Hammer - 


5 Power Cleans (115)
10 Front Squats (115)
5 Jerks(115)
20 Pull-ups


5 rounds with 90 seconds rest between rounds


My time:  28:02


Diet

IT was good for the most part.  Had a bbq to go too and had a few beers and some great food.  Otherwise, I was good with eggs, fruit, and nuts.