Monday, February 9, 2015

PR City

I've been on a monster of a tear lately. Really seeing some gains in the box. 

I've PR'd my OHS, my clean, my jerk, my & squat snatch. The technique plus added focus from the lifting class has helped a lot of those. 

My best moment was a retest of a workout called Macho Man. 
Every Min on the Minute
3 Power Cleans / 3 Front Squats / 3 Jerks
In the 11th minute go to 4s, 12th 5s etc

Last time we tested this was a week before I broke my wrist. I went at a decently light weight of 95# and made it 7 rounds and 7 reps. (Macho Man - First Time)

This time I made it 12 rounds and 17 reps. At the same weight! Fella's, I've never left the gym feeling so damn good. 

All of those PR's above are real PR's. Not post injury PR's. So although my wrist won't let me do everything I want to, and I still have some ways to go to get flexibility to where it needs to be I've really had some great improvements.

Sunday, January 25, 2015

War of the WODs - Competition 1.17.2015

On Saturday January 17th I headed over to the Greensboro Coliseum for the War of the WODs CrossFit competition. I was in the beginner division as I wasn't quite ready for some of the weights / movements in the scaled category. Thanks to my dad for all the great photos and support (mom was there in spirit, she was a little busy taking care of an aunt in the hospital) , Tara for hanging out during a long day, and of course all the folks from CHC that were there supporting Joe, Anita and myself. 

WOW 2015

WOD 1 - Spartacus
8 minutes to complete as much as possible of: 25 Russian KB Swings/25 Burpee Box jump overs /150 singles or 50 double unders/max wall balls.

I felt pretty good about this one as I'd ran through it a few times, once doing the wall balls and once not. During the workout I did fine with the KBS, and may have pushed a bit on the BBJO because I had some trouble getting started without breaking for the jump rope. The hardest part of this WOD was the max wallballs. I got no rep'd about 8 times because I hit the area in between the targets and I had to hit the middle of the top target. My arms were on fire which surprised me a little bit. I didn't feel to great about my effort when the workout was over but after seeing that I finished in 5th I was pretty pleased with that result. (there were problems with the leaderboard updating all day, after it was all said and done I placed 7th in this event) I should have gotten more wall balls though. In the pictures you can see the guy to my left, he's in a blue shirt. He was about 15-20 wall balls ahead of me, that sucked. But, the guy to my right was on his knees resting a few times and telling his judge that he was dying. I forgot about that until I saw the pictures and laughed a little. Could have been better, but certainly could have been worse.
Russian Kettlebell Swings

Down & Up

Left hand won't get flat anymore


Should have thrown my wallball at the guy killing me in blue. 

One of those moments after a tough WOD where you can't decide what hurts the most. 

These Nano's rock. 

WOD 2 - Chariot Race
At go the athlete will have 5 min to go as far as they can in the following AMRAP:

100m Row/1 Sled Push/150m Row/1 sled Push/200m Row… etc.
The score is the total distance in meters rowed added to the total distance pushed on the sled. Every complete sled push counts as 200 extra added to your meters rowed. The sled push will be broken down into 4 sections going one way and 4 sections coming back for partial scores.

I haven't pushed a sled much so I wasn't really sure how taxing it would be. Now I know. I didn't fly out on the row because I wanted to pace myself through this workout. The first trip with the sled wasn't much problem. 150 meters went by a little slower than I'd hoped and the 2nd sled push started to hurt. 200m down and the sled push went from a run to a fast walk so I would not stop moving. I placed 11th in this workout. I don't really have a lot of thoughts on how that one should have went. I need to get more intervals and sprinting done. I'm not a good runner and running with a sled didn't really change that fact. This was a very interesting workout. And the fact that it was the same across all divisions you can look at it that way.

This push got hard in a hurry. Added to the list of things I should do more often. 

Back to the rower

That was a long 5 minutes...
 WOD 3 - Romulus & Remus 
At the count of go, athletes will have 6 minutes to complete the following -
Beginner Athletes:
12 Jumping Rope Pullups/12 Thrusters
9 Jumping Rope Pullups/9 Thrusters
6 Jumping Rope Pullups/6 Thrusters
3 Jumping Rope Pullups/3 Thrusters

I, like most people I talked to, had never heard of a jumping rope pull up. The goal was to get every division on the ropes. You fully extend your arms up and grab the rope, you jump and pull yourself until your chin rises above your hands. After you do those you move onto the thrusters, a standard (and mostly hated) crossfit movement.

I tested this one out and felt pretty good about being able to improve my time. I did each set unbroken but made sure to take a few breathes before picking up the bar to do the first thrusters because I didn't want to put it down until they were done. I was told that the bars would bounce, and whatever type of bumper places those weights were sure did. You can see in the photos below that since my left wrist won't bend my right hand goes down further. According to Tara it gets a little worse as the workout goes on, but it doesn't bother me and I think I moved through this well. I did the WOD 40 seconds faster than I tested it! Some freaking jackrabbits with short arms blasted my time in the second heat and I placed 8th in this workout.

Jumping Rope Pull Up. Yes, it felt as silly as it looks. 

One of these things is not like the others (here's looking at you left wrist)

WOD 4 - The Arena
This is a timed ladder. When the judge says go, the athlete will race into the ladder and have 1 min to lift the most amount of load possible with the prescribed movement for their division. Load is calculated by adding together the weight on the bars lifted at each station.

Weights on the men’s bars: 95/115/135/155/175/195/215/225/235/245/255
Beginner: 2 Rep Deadlift. The weight is taken from the ground to the hips. The athlete must show control at the top with knees and hips extended. Sumo deadlifts are not acceptable.

The weights were the same for RX / Scaled / Beginner, but the movements were different. Rx was Snatch. Scaled was 2 rep ground to overhead and mine was 2 rep deadlift. 

I tested this one out as well. I started with 6 bars and had about half a minute left. I ran it again with 8 bars and had 14 seconds, so I was trying to decide on 9 or 10 bars. Then I saw a guy run the whole ladder and have time to do burpees at the end which are the tie breaker. I knew I'd have to move a little quicker and go for all 11.

I started good and then around 225 is started feeling a little heavy but I know that I can dead lift well over 255 so I kept pushing through and had time to get 3 burpees in after it was done. I finished 3rd in this event for my best finish of the competition.

1st Rep

2nd Rep! Ladder Cleared, all 11 bars!

Overall Finish 7/18.

Overall Thoughts - Competing is a lot of fun. You have something to focus on and get excited to train for. Then during the competition you'll probably question what the heck did you sign up for this for. Afterwards when you have time to reflect you have so many good memories from the day. Warming up and competing in the same type events with people on your level all the way through regional athletes. Having family there to cheer you on is great, and with several people from our gym competing there was a ton of College Hill CrossFit folks all around yelling and cheering you to go faster. I can look back and see things I did well, and things I can do better and work on. I know that I can push a little bit harder during regular workouts and get even better. I'm sure winning is even better, but for most of us at the competition it isn't about winning or loosing it's about pushing yourself, having fun and enjoying the atmosphere and challenge. If I progress enough in the next year to move into the scaled category, I'll do that, and if I end up in the beginner category because of the weights with my wrist I'll accept that fate too.  The scaled category had 73 competitors and I hope to be there next year. When I signed up there were movement standards I couldn't meet. Today, I'm pretty confident with the weights, just need to keep working on some of the movements like pull-ups and rope climbs.

Wednesday, January 14, 2015

War of the WODs - "Arena" Test

Tested a couple of this weekends competition WODs yesterday. 

The first event is called The Arena,  a ladder, where you try to total the most weight. I'm in the beginner category so my lift is 2 deadlifts. (Rx is snatch, scaled is 2 GTO)

11 bars starting at 95, ending at 255. 

It took a long time during open gym to set it up but I'm really glad I did. I thought I would hit the last 6 bars. So I started at 195 and cleared them all and had like 24 seconds remaining. 

Waited a few and ran it again. Cleared 8 bars and still had ~13 seconds left. I plan on making it 9 bars for the competition. 

I'm lucky in the sense that the deadlift is a lift that I don't have problems with and 255 isn't too heavy. I wonder if I could clear 10 bars, but it was such a pain to set up and breakdown that I'm not testing it again.

Monday, January 12, 2015

Still plugging along

Haven't posted much but I'm still loving CrossFit. 

Tested one of the WODs from this weekends competition. 

Beginner Male is 
8 min 

25 R KBS
25 burpee box jump overs
150 single unders
Max wall balls remaining time 

I did 40 wall balls. I can do 60 in the comp. I did over 200 Friday and 45 Saturday in workouts so I wasn't really pumped to wall ball it. Glad I tested it and am ready now. Testing the other 3 tomorrow afternoon / night.

Friday, December 5, 2014

Quick Update

I've made some damn fine strides lately. A few weeks ago I PR'd my back squat, on a 10x3 set. We did 1 rep max the next week and I PR'd by 60 pounds. I lifted 285 which was phenomenal for me. I failed at 295, so I think that 300 is achievable. 

I've switched from no gluten, no sugar to low sugar, low gluten, watching macro nutrients. 
I didn't do official measurements, I need to do that this weekend to keep on track but when i did them myself before Thanksgiving I was down another .5 in my waist and a couple of inches in my hips if i measured correctly, also .5 in my chest. 

I've dropped a few more pounds and I can tell that it's fat loss now. 

I'm also getting a lot better at the cardio based wod's and pushing through. 

The weights still aren't increasing at a fast clip, but I don't expect them too, the wrist is pretty limiting on some of the lifts and I'd rather have great form and add weight slowly then just muscle weight around. I try my best to stick to that, I didn't earlier this week and did some crappy form on a snatch that was a bit heavy for me. Live and learn. 

Wednesday, November 12, 2014


Had to squeeze in the workout at lunch today since I had to work tonight.

Strength was 1 rep max bench. 
When I first got the use of two hands back it hurt like hell just using the bar. Today 115. BAMF. Lol

4 rounds for time
10 deadlifts
10 toes to bar
10 sumo dead high pull with KB
10 KB swings


Pretty good time. Felt good and pushed hard today.

Tuesday, November 11, 2014

Grace Again & Pacing Lesson Learned

I may not have been documenting my progress as much but I'm still progressing. I can't figure out why I stopped writing down notes exactly but more of a combination of things. Yes, playing Clash of the Clans had some to do with it. Other factors is I can track it in WODIFY so why do I need every workout on my blog. I think about adding them into a spreadsheet for when I don't' have wodify, that seems like the best alternative and doing weekly posts or just noting different things. And lastly I guess I'm not worried about falling off the wagon. I do like the motivation from sharing in here so I need to stay with that because I like seeing everyone progress and get BAMF'd up. I'm dedicated to getting better at CrossFit. I understand that none of the weights I lifted in my first 5 months really matter anymore. I can't compare now and then because I was just getting discouraged at what I used to do. I have new PR's in everything. One day I may surpass the before injury days but I'm working hard and seeing gains and that's awesome. 

Couple of workouts to note. Ever since I was training for Barbells for Boobs I decided to add Grace to my schedule every 4-6 weeks. Trying to add 10# each time as I work my way up to more weights. I last did Grace at the beginning of October at 65# so this time (Saturday 11/8)she weighed in at 75#. I know that you need to keep moving and stay under control. I also know that if you go out to hard that you'll suffer at the end. I went out really good, maybe a touch hard and the first 20 reps were no problem, I slowed slightly but didn't break, and the last 2 reps were tough, still unbroken. Time 1:40. Up five pounds in weight, down 6 seconds!

I'm a realist, and I fully expect my Grace times to start creeping up and over 2 minutes as the weights increase. I haven't set a time but if I had to guess I wouldn't move up 10# the next month if my time went over 4 minutes? Maybe 3? Guess we will see when the time comes. 

And then yesterday during the WOD I learned a valuable pacing lesson. 
AMRAP 10 min:
10 bar facing burpees
15 thursters (fran weight)
20 Chest to BAr

I did 65# and ring rows. Anyway, after the first round I felt like I could push harder. Instead of ramping up the intensity I jacked that shit all the way to 10 and flew threw the second 10 burpees. When I grabbed the barbell I knew I'd made a mistake as I couldn't control my breath. I wanted to push, to redline and hold it there for the last 5-6 minutes. I should have gotten in 3 rounds but I ended with 2 full rounds, 10 burpees and 6 thursters. It's all about that pace.