Back in Effect

Been MIA at the box lately (and on my blog for that matter since my first post), but I showed up for the 9am park WOD on Sunday only to get thoroughly embarrassed on the 400m repeats. That wake-up call in addition to the ass-whooping I received at Day 2 Mid-Atlantic Crossfit Games Qualifier should has equated to some new found motivation. Plus, let's be honest... I need to look at the pool in Vegas in about a month.

Today I worked out from the Westin Pasadena in Pasadena, CA. I was going to check out Crossfit Monrovia, but I thought I’d do some skill work and make up a WOD of my own. Fortunately, Westin gyms (or Westin Workouts) are as fairly well-equipped as most hotel gyms come. Amidst a sea of nautilus equipment, beached on outskirts of the workout room I found dumbells, and pull-up bar and the requsite cardio equipment. A treadmill would suit me just fine.

Skill Work:
2 Rounds: Max Rep Dead Hang PUs: 12,7
2 Reps of ~30-40 sec negative pull-ups
2 Rounds of 10 Pistols (to work on some lingering muscle imbalance issues in my left leg)

WOD:
.25 mile treadmill run at 1.5 incline
21 50 lb DB SDHP
21 50 lb DB Push Press
.25 mile treadmill run at 1.5 incline
15 50 lb DB SDHP
15 50 lb DB Push Press
.25 mile treadmill run at 1.5 incline
9 50 lb DB SDHP
9 50 lb DB Push Press

11:21

Will be back at the box this Friday/Weekend.

Excuses Don't Solve Problems

If I had to attribute the shortcomings in my training program to one factor, it would be my travel schedule. When traveling the excuses are innumerable: fatigue, the work that needs to get done, the need to get up at 5AM for a 7AM on-site, the lack of a hotel gym, etc.

In reality, none of these excuses apply. They are merely mental games. As my mom once said, "excuses don't solve problems." And now, with the Crossfit Games Qualifiers quickly approaching, my problems include chest-to-bar pull-ups, met con endurance and running endurance. These issues are not going to be solved by enabling mental excuses creep into my mind.

When excuses rear their ugly head, it is a blaring signal indicating that I need to train because someone else is out there training harder than I am. Furthermore, once I give in, I've diminished the mental toughness required to perform in the Crossfit Games Qualifers (or any Crossfit WOD for that matter).

Today I did a modified Tabata workout from the Potomac Crossfit program. A Tabata workout (named after the Japanese scientist who discovered the protocol's effectiveness) is eight rounds of 20 seconds of max effort followed by 10 seconds rest. Typically, a Crossfit Tabata WOD groups four exercises together for 16 minutes (or 32 20/10 intervals) of pain. Once can also perform a single Tabata to improve endurance or performance on single movement such as pull-ups or push-ups.

This type workout is timely because it can be applied to just about any movement and can be done anywhere. Thus, it's perfect for road warriors. And, perfect for overcoming excuses.

Knees to Elbows - 49
Squats - 159
30 lb Dumbbell Squat Clean - 60
(using one dumbbell to simulate to the Medball clean)
Burpees - 48

316 total