3 Rounds:
50 double unders
20 32" box jumps
50 double unders
5 111# snatches
13:35
The winner at Saturday's Superfit games finished at 10:16, more than three minutes faster than my performance today. However, the good news is that guy who finished in 4th place finished this WOD in 14:14. Granted, Saturday times were after made after three WODs, but to know that I am in the range of other top performers is a well-timed confidence boost after DNFing the burpee-thruster-HSPU WOD on Saturday.
After being knocked out by default I had a lot of time on my hands which allowed me to determine the five priorities that I must work on during games prep:
Pull-ups
HSPUs
Running
Rowing
Body weight movements (i.e., burpees, K2Es).
While I am behind the 8-ball when it comes to preparation, a little work will put me in a better spot to compete once the sectionals arrive in late March.
20090728
Day 2 in the Zone
So I know it's probably too early to tout any gains, but today I've definitely more alert and vibrant. As for hunger, I felt full all-day with the exception of my post-WOD dinner.
Today's WOD was four rounds:
400m run
50 BW squats.
11:36 as rx'd
Nutrition (P/C/F)
Breakfast - Eggs/Bacon/Cherries/Whole Milk (4/4/13)
Lunch - Turkey/Cherries/Blueberries/Almonds (4/4/4)
Pre-WOD Snack - Egg/Milk/Protein Powder/Orange (2/2/2)
Dinner - Turkey/Cherries/Almonds/Almonds (4/4/4)
Snack - Whole Milk/Protein Powder (2.5/1/5)
Today's WOD was four rounds:
400m run
50 BW squats.
11:36 as rx'd
Nutrition (P/C/F)
Breakfast - Eggs/Bacon/Cherries/Whole Milk (4/4/13)
Lunch - Turkey/Cherries/Blueberries/Almonds (4/4/4)
Pre-WOD Snack - Egg/Milk/Protein Powder/Orange (2/2/2)
Dinner - Turkey/Cherries/Almonds/Almonds (4/4/4)
Snack - Whole Milk/Protein Powder (2.5/1/5)
20090713
New Snatch PR
Today was my first day back to Potomac Crossfit after the 2009 Crossfit Games. This weekend I observed another tier of fitness heretofore never witnessed with my own eyes. The games were simultaneously inspiring and humbling.
Today's workout consisted of 1 rep snatches and then a sit-up/hip extension couplet WOD. The results are as follows:
1-1-1-1-1
135-155-185(f)-185(f)-185 (new PR by 20 lbs)
Hip Extension/Sit-up Couplet
50 hip extensions
50 sit-ups
9:19 as rx’d
I suck at sit-ups, so I was happy to do my last set unbroken (albeit slowly).
20090710
Morning of the 2009 Crossfit Games Affiliate Cup
I'm excited to be participating to this year's Crossfit Games Affiliate Cup. Last night we visited Crossfit Monterey for skill work. We primarily focused on finding our 3RM weight and proper depth. Then, at dinner last night we determined strategy for each of the three Day 1 workouts. I will be participating in the Stadium and North Pad workouts. The other guy will be Chad and Aaron, respectively. Since 2 men and 2 women participate in each workout, Jenn and Tes will be in all three. The workouts are as follows:
Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Hill Workout
2500m (approximately) Hill run relay
North Pad Workout
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts
The pull-ups are not chest-to-bar so I'm remaining confident that I won't bonk on that movement like I did in the Mid-Atlantic Qualifiers.
Aaron and Pat along with Jen and Tes will be handling the 2500m relay run.
Time to get the game face on.
Conquer or Die!
Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Hill Workout
2500m (approximately) Hill run relay
North Pad Workout
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts
The pull-ups are not chest-to-bar so I'm remaining confident that I won't bonk on that movement like I did in the Mid-Atlantic Qualifiers.
Aaron and Pat along with Jen and Tes will be handling the 2500m relay run.
Time to get the game face on.
Conquer or Die!
20090617
On the Road Again...
AMRAP 10 Rounds:
Today is Day 2 of 1o of my last marathon work trip. Didn't get to workout yesterday due to some nightmare travel. But, today I made sure that despite 2 hours of sleep last night I fit a WOD in.
My friend Ryan, posted a very timely blog post regarding nutrition on the road. I also spoke to him about his strategies on eating well on the road as well. The bottom line: preparation.
In Harrisburg, PA I was hard-pressed to find a Whole Foods to secure some grass-fed jerky so tonight I settled for a meal alone at Applebee's. As you can see below, my nutrition was all over the place today from skipping meals to downing mashed potatoes at lunch. Before I start weighing and measuring I can do a lot better with decisions around timing and cutting out complex carbohydrates such as bread and white potatoes.
B: None
S: 12 almonds
L: Meatloaf w/ gravy, mashed potatoes with gravy, mixed veggies, 1.5 c of whole milk
D: Chicken breast sauteed in peppers, mushrooms and onions, 2 spoonfuls of mashed potatoes and side of broccoli
30 seconds Squats
30 seconds Rest
30 seconds Double Unders
30 seconds Rest
740.
Today is Day 2 of 1o of my last marathon work trip. Didn't get to workout yesterday due to some nightmare travel. But, today I made sure that despite 2 hours of sleep last night I fit a WOD in.
My friend Ryan, posted a very timely blog post regarding nutrition on the road. I also spoke to him about his strategies on eating well on the road as well. The bottom line: preparation.
In Harrisburg, PA I was hard-pressed to find a Whole Foods to secure some grass-fed jerky so tonight I settled for a meal alone at Applebee's. As you can see below, my nutrition was all over the place today from skipping meals to downing mashed potatoes at lunch. Before I start weighing and measuring I can do a lot better with decisions around timing and cutting out complex carbohydrates such as bread and white potatoes.
B: None
S: 12 almonds
L: Meatloaf w/ gravy, mashed potatoes with gravy, mixed veggies, 1.5 c of whole milk
D: Chicken breast sauteed in peppers, mushrooms and onions, 2 spoonfuls of mashed potatoes and side of broccoli
20090613
It's the Little Things
Clean and Jerk
5-5-5: 165#, 185#, 205#
Rest
AMRAP Pushups = 63
Rest
Tabata Situps and Pushups = 185
Ian
5-5-5: 165#, 185#, 205#
Rest
AMRAP Pushups = 63
Rest
Tabata Situps and Pushups = 185
Today was an average day. I went into the 10AM WOD without a good night's rest or anything in my stomach. Thus, I set myself up for mediocrity. Beyond adequate preparation, today I also learned the value of little things.
For instance, the clean and jerk done fast at light weight looks and feels simple. For someone who possesses above average strength, muscling up 135 pound clean and jerks is not excessively strenuous. However, dial that weight up to 200+, and form and technique make the difference between a finished or failed rep. Olympic lifts are fun because they are violent and aggressive, yet also technical. And the skill is what separates an average lifter from a great lifter.
Similar to life in general, it is the little things that will get you ahead. The olympic lifts require patience, dedication and attention to detail in order to improve. These are all skills that will not only translate into improved general physical preparedness, but general all-around preparedness as well.
This lesson was further reinforced by my outing at the track this afternoon with with Aaron M-J, Jon M, and Ryan P to do 10 100m sprints. I felt slow on round one and pulled up lame (a la Michael Johnson vs. Donovan Bailey) at the 70m mark. I'm still humiliated.
Again the little things came into play. I still have lingering muscle strength imbalance in my legs from knee surgery about 7 years ago. I attribute this injury to this because the exact same thing happenned during the last time I tried to sprint 1oom at full speed about 3 years ago. To this day, my left leg (on which I had knee reconstruction) is significantly weaker than my right leg. On most WODs, this doesn't impair me or my right leg compensates. However, in a sprint there is no masking weakness. Similar to the olympic lifts, it will take patience, dedication and persistance to improve the strength of my left leg. But, if I want to attain a higher tier of fitness, it is the little things that will get me there.
Ian
20090610
Back (Squat) Pain
Back Squat
5-5-5-5-5
225-315-365-405-425
Finished with 1 round of the Tuesday 06.09.09 Workout: Tosh
Why? Because squatting heavy hurts. Anybody is who thinks loading 400-500 lbs of steel on your back is fun, must be on some nice painkillers. Lifting heavy is uncomfortable, and it should be cause it's a signal that you're a pushing your body to it's upper limits. If you approach a heavy set and a thought questioning your ability to complete the set never enters your mind, then you need to step back to rack and add more iron.
If it feels good, you're not lifting heavy shit.
5-5-5-5-5
225-315-365-405-425
Finished with 1 round of the Tuesday 06.09.09 Workout: Tosh
C2: 3x( 250m +500m+ 700m)
5 mins flatUpon entering PCF today I was greeted with a couple remarks to the effect of "ohhh of course Ian shows up on squat day." The sarcasm was all in good fun and well-played because the back squat is one of my strongest lifts. But, it's all one of my least favorite.
Why? Because squatting heavy hurts. Anybody is who thinks loading 400-500 lbs of steel on your back is fun, must be on some nice painkillers. Lifting heavy is uncomfortable, and it should be cause it's a signal that you're a pushing your body to it's upper limits. If you approach a heavy set and a thought questioning your ability to complete the set never enters your mind, then you need to step back to rack and add more iron.
If it feels good, you're not lifting heavy shit.
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