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Thursday, June 30, 2011

If You Read this Blog

I am not sure who reads this Blog (if anyone) or stumbles upon it (accidently or on purpose).  But, if you do I am assuming you are interested in Crossfit........if so I would love to see some responses to this:

Who do you think will win the Crossfit Games?
(This is for MEN, WOMEN, AFFILIATES, MASTERS or your choice of any)

What WOD / Movements would you like to see at the Games?

You can answer 1 or all or none if you choose.  This is just an inquiry of mine.  If you do not know anyone competing I can fill you in and put some information up on certain athletes.  Thanks in advance!

You Challenge WOD 21-15-9

Yesterday I took off other then some burpees:

100 Burpees
4:10

This was a PR by 4 sec....but I must say I wanted to quit just after 50 and I struggled to gut through it.  I was able to have an awesome meal afterwards which was my motivation to finish.

_____________________________________
Today I woke up nice and early to hit some WODs I had planned.  First was this weeks You Challenge WOD.  It was heavy with a lot of skill involved.

You Challenge WOD 21-15-9
21 Thrusters 135#
21 C2B
15 Squat Snatch 155#
15 MU's
9 Squat Clean 185#
9 Push Press 185#

My time
11:35

This WOD was horrible and I felt like I was moving so SLOW with how heavy this WOD was.  I video taped it and noticed I wasted a lot of time.  I should have this posted soon.  After:

Push Jerk from the Back
275#
295# (FAILED)
315# (FAILED 3 times)

The 295 felt easy but I still failed it so I moved up since I was fatigued from the You Challenge WOD but was unable to hold the weight OH.  I was upset with what happened next.  My plan was to now go for a PR on Filthy Fifty.  Unfortunately the clock got unplugged at 6:29 and I have no idea what my time was.  I do know 1 thing.....it would have been a PR!!!  Which means I will be doing it again soon:

Filthy 50

My time
NO CLOCK!!!

Next:

Back Squat 3-3-Max
275# x 3
315# x 3
335# x 5

I felt good on this and hope to increase my back squat quite a bit in the coming months.  When I finished my set we had an on-ramp class doing a WOD that I HAD to jump in on.  I love this random side of CrossFit.  This was not planned:

10-9-8-7-6-5-4-3-2-1
Squat Clean 135#
GHD Sit up

My time
10:07

I scaled up and it proved to make a big difference.  Loved it though!  I am planning to hit my park WOD later today with DU's and KBS.....that should be fun.  Then possibly another WOD tonight when I am home.  Getting better everyday!!!
_________

Today was hot outside at lunch.....and it hurt doing the DU and KBS WOD:

The Park 100
100 DU's
100 KBS 2 Pood
100 DU's

My time
10:05 (10:21 last week)

It really hurt and i started feeling the effect of todays WODs.  I am highly doubting that I will be doing anything more tonight after the way I felt after this WOD.  Great day!

NU

Wednesday, June 29, 2011

Great Family Times

My mom and little brother came to visit us this week.  They arrived late Sunday and are leaving later today.  I am grateful that I was able to take off work for the 2 days they were in town.  It was very busy and I mentally prepared myself for lower training volume and took it as a time to recover.  On Monday they came to the class and we did:

100 Hang Power Clean 135# (Scaled up from 95#)
EMOTM 3 Burpees (start with 3 burpees)

My time
6:56

Then I did:

1 Rep Front Squat Max
345# (20# PR)
365# FAILED

That night:

5 Rep Max Deadlift
325x 5
345x 5
375x 5
395x 5
395x 5

This was the first time that I ever did 395 x 5.  I was pumped and it felt pretty easy. Unfortunately that is all the weight I have at home.

later Chels, my little Brother, and I did:

50 Burpees
50 KBS 2 Pood

My time
4:49

I was hurting after this and was ready for bed.  The next morning I got up before everyone and went to the box to teach and then train....started with:

Sandbag Sprints - 5 bags
sprint 1 bag 40 M run back and repeat until all the bags are on the other side.  Then sprint down and back and then repeat the other direction.

I did not have a clock on this but it was a fun horrible WOD.  After this I did:

15 Min EMOTM - 2 Power Cleans 1 Jerk
5 Min 205#
5 Min 215#
5 min 225#

I started to low and kept increasing the weight because it felt to light.  I will start heavier the next time I do something similar to this.  I will need to do a Max Clean and Jerk soon in order to find out what my current Max is.  It has been a long time since I have done this.  I then did an old WOD from AF Competitions. 

AF WOD 11
200 DU's
9000# Deadlifted
75 Thrusters 45#

My time
6:59

You can use whatever weight you want for the deadlifts and then also patrician the reps however you would like.  I did not do at all what I was expecting and was hoping to beat my last time of 6:53.  Maye next time!  I left after that and headed home to hang with the Family.  We headed out to the ZOO and then when we got home we decided to head to my Aunt's house in Valpo.  I knew I wanted to hit another WOD before we left so I had my Brother keep track of my Rds for me:

10 Min AMRAP
10 OHS 75# (Fat Bar)
10 Box Jumps 24'

My score
10 Rds + 2 OHS

I was not strict on my BJ standards.  I let myself hit the edge and press off to full extension to increase my speed.  I liked this and it had my lower back and quads HURTING!  The Fat bar also made the OHS much more difficult and it felt more like 100+ lbs.

All in all it was a good day and I plan to hit it hard again the next few days.  I lowered the volume to help recover.  Tomorrow is going to be an exciting day!

NU

Sunday, June 26, 2011

WRECKED...after a rest day?

I thought yesterdays "Rest Day" would help me feel more recovered......not the case....I still feel wrecked so I am going to tone it down for a few days, having my Mom in town will help with that.  This way I can get back to feeling fresh and then wreck myself again!!!  Sounds like fun.

Last night Chels and I did our Burpees together.....she was not to thrilled about it:

50 Burpees
1:37

Chels
25 burpees
1:59

This morning I got up bright and early and hit the gym:

Main Site
800 M Run
30 MU's
800 M Run

My time
11:42

My slpits were 3:11 for the first 800, 8:25 when I finished my last MU and then back in from the last run at 11:42.  what is crazy is that the *:25 after the run and MU's beats my PR for 30 MU's.......I am getting better at them obviously.  After this I took about 15 Minutes and then hit the You Challenge WOD:

20 Min Continuous Clock
5 Min Nate
5 Min 315 DL
5 Min Cindy
5 Min 135# Squat Clean Thruster

My score
342

I did 5 Rds + 1 MU for Nate - 22 DL - 7 Rds + 8 Push ups Cindy - 26 Sq Clean Thruster.  Thus WOD hurt and was rough on the shoulder after the initial WOD.  After a quick drink:

Shoulder Press
115# x 5
135# x 5
155# x 2

This showed that my shoulder is not right.  I was struggling to press with my left side.  The right side went up fast but my left side did not want to raise the bar.  Frustrating but I will keep working on it.  The static start is what did it for me.  Then I did 1 more and almost quit because I was hurting at this point:

3 Rds
300 M Row
Max Burpees
Each Rd is 2 Min w/ 90 sec. Rest

My score
16-16-18

Score is the number of burpees completed in the 2 minutes.  I plan to lay off on the Workload the next few days to let myself recover.  Hopefully I will feel great to hit it again in a few days.  Having my Mom in town for the next few days will help.  I am very excited to see her and my little brother.

Tomorrow should be a 1 WOD day with some strength and I will spend the rest of the time with family and NO work....I am off the next 2 days.

NU

Saturday, June 25, 2011

Rest Day

I challenged misled months back to do 50 Burpees for 50 days and I would say it was a success.  I did it much longer then the 50 days as well....actually up until I broke my collar bone I did them almost religiously.  I have done them off and on since recovering from my injury and decided last night to make it a ritual again, while sometimes doing KBS right after the burpees.  My wife said she would start doing them with me as well....except 25.  Last night:

50 Burpees
1:38

Chels
25 Burpees
1:31

This morning I slept in until 6:30 and then took Jada on a run.  We ran to the river and stopped a few minutes and then went to the park and I did some pull ups as she was so excited to watch this.  I have not taken her on very many runs this summer but I plan to make this a father daughter ritual seeing how much she enjoyed it.  We ran for 19:43 at a comfortable pace and stopped the clock at our 2 destinations.  It was a blast.

When I got home I did Yoga and then:

Tabata V-ups
14-12-11-10-10-10-10-10

And then I relaxed and headed off to work.  I am hoping to have a nice night with my wife (Chels) when i get off and we can relax together.....and on a very happy note my Mom is here from Florida and will be arriving tomorrow night from being in Indy at my brothers for the last few days.  It will be a blast seeing her and my little brother who I haven't seen in over 1.5 years.  VERY EXCITED!

I am planning to get up early tomorrow and hit a full load of work in the AM....head to work....and then hang with the FAMILY!  Getting better and enjoying life....I am so BLESSED beyond words!!

NU

Friday, June 24, 2011

Fried Shoulders

Last night I got back to the gym and hit a WOD that I miss read from a text:

5 Rds (ended up doing 3 because of safety)
3 Squat Clean Thruster 225#   (should have been Squat Clean)
4 MU to HSPU

My time for 3 Rds
15:24

It was so difficult to do the HSPU on the rings after the thruster.  I called my friend who sent this to me to yell at him and he told me I did it wrong.  It was supposed to be a squat clean without the thruster.  I am an idiot and need to read my text properly.  Lets say my shoulders were rough for the next few minutes.  After I was ok I did:

Back Squat
275 x 5
295 x 5
315 x 6

Then I hit up:

Randy

My time
4:11
_______________________________

It was a good night but I felt the day was not very productive overall.  So I was ready to hit it hard in the morning and do a WOD with my wife.  I started this morning with a quick sprint:

9-15-21
SDHP 95#
Ring Dips

My time
3:00

Then I did Main Site for today:

Main Site
800 M Run
30 Clean and Jerk 175
800 M Run

My time
11:20

You choose the weight to use and I felt 175 would be challenging but I would still maintain a good pace.  The second 800 run was BRUTAL!  My posterior chain was shot.  I waited awhile and then did the class with Chels:

12 Min AMRAP
10 Pistols
10 Toes 2 Bar

My score
12 Rds + 8 T2B

This was a good WOD and I scaled up from Toes through Rings.  My wife did the WOD with Toes through Rings and got 12 Rds + 9 Toes through Rings.  It was close and I thought she had me until the end.    I was so excited for her to do that well.....she also PR'd on her snatch 105#!!!!

I then did some OHS at 275# and then failed at 300#.  It did not feel to bad but my shoulders were very sore and I could not lock the weight in place.  I will get this within the next 2 weeks.  I then through in 20 reverse hypers while someone held my legsFinally I did:

Tabata C2B
15-12-10-8-7-8-8-7

The only problem with this was someone reset the clock to roll every :20 instead of :20 and then :10 rest.  So I rested :20 each Rd.  Still effective.

NU

Thursday, June 23, 2011

Feeling "better" about MU's

I woke up and got to the gym early to hit a couple WODs before i had to head in to work.  I started with a WOD Pat Cummings gave me that is very similar to "Amanda":

5-4-3-2-1
MU
Squat Snatch 145#

My time
3:50

I was very happy with my time.  i dropped ever rep from the top and had 1 fail on the snatch.  Other then that I went  unbroken on MU and grabbed the rings right when I got off the bar.

When i got done the class was doing an awesome WOD so i decided to jump in:

12 Min AMRAP
5 Deadlifts 275#
10 Bar Facing Burpees
20 DU's

My score
8 Rds + 2 Bar Facing Burpees

This was one I could not turn down.  I was not sure how the deadlifts would feel hitting a high amount of them at a decent weight.....but it feels great making me feel good about the You Challenge WOD I plan to do tomorrow!  Check it out on Facebook....it is a doosy!!!!  I had to jet out from the gym to make it to work and am prepared to hit some more up later in the day.  Should be fun!

So.......lunch time came and went and I decided to hit up the local park again....but this time to do:

The Park 100
100 Du's
100 KBS 2 Pood
100 DU's

My time
10:21

The 2 Pood got heavy but after starting with some ugly doubles finishing at about 1:30 I picked up the bell at 1:35 and did 20 unbroken....then going 5's the rest of the way with an occasional 6.  It was good and I plan to start only using the 2 Pood from here on out.

NU

Wednesday, June 22, 2011

REEBOK Sponsorship

After I left Regionals I had a couple offers for Sponsorship come my way and decided today that I would sign with Reebok.  The decision was difficult because I was not sure if I should go with a big company or a smaller one.  After talking it over with a lot of people I feel that Reebok gives Crossfit and Me the biggest opportunity to help the sport.  Reebok is able to put money into Crossfit allowing a larger audience to learn about and benefit from Crossfit and being able to be a part of that growth is awesome.  I enjoy watching people succeed in Crossfit and having the ability to impact more people on a larger scale is awesome.  I will be officially signing today and hope that our partnership will last a long time.  It is an exciting time for me with the Games just around the corner and with the rise of Crossfit gaining momentum every day.  I look forward to what is to come.

As far as my training goes, today is a Rest Day but I am planning to hit a short run at some time.  Again, I am excited and plan to only get better!!!

I went on a 17:28 run at a pretty good click.  There was a nice breeze and a storm was passing through so it was a nice run in some cool temperatures.  I am thinking it was around a 2.5 mile run in a nice local park.  I am excited for tomorrow to hit some new WODs from Patrick Cummings and get some good training in!
NU

Tuesday, June 21, 2011

Friends

I had a GREAT day of Training on Monday thanks to an awesome Crossfitter Anthony Shefferly.  He came up from Ft Wayne and we hit it hard.  It was a nice change of pace and we hit some tough stuff.  But first I did a WOD at home:

3 Rds
30 Burpees
50 Air Squats

My time
6:34

3 Rep Push Press
235 x 3 (PR)

1 Rep Push Jerk
305 x 1
315 x 1 (FAILED)

Then we hit an awesome one!:

20 Min AMRAP

3 165# Axel bar clean and Jerk (1 person works the other rests, next person works...when both finish there 3 reps that is 1 Rd)

Our Score
32 Rds + 4 Clean and Jerks

Anthony started and ended up doing 99 total and I did 97 total.  It was sweet and we new we were going to feel it the next day.

Next we did:

Tabata C2B Pull ups
16-11-9-7-7-7-7-7

5 Rds
2 Min AMRAP - 2 Min Rest (1 person works at a time)

405 Bar Bell Carry 25ft and back
Max T2B with remaining time

My score
33-31-28-28-27

DL
255 x 5
305 x 5
335 x 10

This next WOD put us both in the dirt.  We were ready to call it a day:

5 Rds
2 Tires (500# and 350#)
5 Flips 500#
10 Flips 350#
(If you finish your flips before the other person you rest.  1 Rd is finishing flips on both tires)

The clock was at 16 minutes when I finished but I had some rest in between Rds because Anthony started to struggle on the big tire.  That saved me and gave me much needed rest total it was 75 Tire flips.  Awesome day and he really pushed me.

Today I did:

5 Rds
Max Back Squat 185#
7 Burpee Box Jump 20'

My score
73

Your score is the total amount of reps completed.  my rep count went 20-12-13-15-13.  I did not push to failure but it still hurt.

Next:

10 Min AMRAP
7 Front Squat 135#
10 Push ups hand release

My score
11 Rds + 1 Front Squat

NU

Sunday, June 19, 2011

40 Days....I think

Wow....wow.....and wow.......I cannot explain how incredibly fortunate and thankful I am.  I still cannot fathom what is happening.  I made it to the BIG DANCE!  The final proving ground......amazing.  I woke up today on Father's Day to my beautiful wife and daughter.  They gave me a vegetable holder for the grill.  We have needed this since we grill so much.  They also gave me a sweet card......we danced and then I was off to the gym and they were off to her Grandpas:

9-6-3
Thruster 165#
Muscle up

My time
4:33

That thruster got heavy and made the MU real tough.  Then I did:

3 Rds
30 Push Press 95#
15 pull ups

My time
4:58

This was a WOD I did while in Chicago.  I do not remember my time but I know it was not that fast.  I then played with deadlifting and pulled 405# and felt fatigued so I stopped there.  I am really deadlifting a lot to get my max and capacity up.  Next was:

Tabata C2B Pull ups
10-9-6-6-6-6-6-6
-1 Min Rest-
Tabata KBS 2 Pood
8-8-8-8-8-8-8-8

The chest to bars felt tough.....i think from the MU and pull up wods I did earlier.  I am going to start doing C2B more because I don't see regular pull ups being in the games.....for standard purposes and for added difficulty.  I will be hitting some more tonight and then heading to Indy to train with some friends. 

Last night I went to dinner with Chels so I took the night off.....it was worth it to spend some quality time with her.  It was a great night together!

NU

Saturday, June 18, 2011

Training Partner

I train very early and mainly alone.  Not how I would like it....but it is how it is.  Today though I had a buddy come up with his brother to train with me.  We had a good day and it was nice to have a extra push with someone around.  We started out with the You Challenge WOD I came up with this week:

You Challenge
12 Min AMRAP
5 Clean & Jerk
7 Burpees
9 Front Squat 155

My score
6 Rds + 4 Clean & Jerk

You use the same bar in this WOD and take the weight from the ground.  After Rd 2 i was breaking up all the front squats 5-4 and I dropped every rep on the clean and jerk.  You just gut the burpees out.  After this we did Max Snatch:

Squat Snatch
225
235 Failed

I thought I had 235, but it just was not happening today.  Next:

Isabel

My time
1:57

This was tough and I really felt it in the legs.  We finished it with a horrible WOD:

5 Deadlift 315
25 MU's
10 Deadlift 315
50 Thrusters 95
15 Deadlift 315
50 GHD

My time
18:49

This WOD was brutal and the Deads were hard coming off the MU's because your hands were tender.  Overall it was a good day and great to have someone to train with.  I am hoping to get out to some boxes and train with some different people. I am planning to do another WOD later tonight at home.....I may not do burpees since they were in my WOD, but you never know!

NU

Friday, June 17, 2011

Rest Day

I got home, grabbed a snack and headed to the gym with a plan.  I started with Nancy.....which I immediately regretted since the running WOD I did earlier in the day:

Nancy
5 Rds
400 M Run
15 OHS 95#

My time
11:57

I was running very slow and could feel the fatigue in my legs.  After I hit a PR:

Front Squat 3 Rep Max
305# x 3

Then I did Tabatas:
Pull ups
14-12-12-12-10-10-10-10
-1 Min Rest-
Box Jumps 24'
15-15-15-15-15-15-15-15

No burpees today.  I woke up and realized that I was pretty tired.  Not sore but run down so I thought that meant a good day to take off.  I did do Yoga this morning and then:

Tabata Push ups
15-15-15-15-15-13-13-13

The rest of the day will be taken off and then hit hard tomorrow with Doug.  Get better!!!!!  42 Days Left!!!

NU

Thursday, June 16, 2011

Where to start.....43 DAYS until the big Dance!

Again.....I reiterate....this is all new to me....the sponsor contacts, the training for THE event in Crossfit, the brain games.  It is a whirlwind.  I came home and new I needed to do something after being at work all day:

5 Rds Max KBS 1.5 Pood
1 Min Rest between Rds
25-26-17-17-17

I would not actually call this max swings.  It was more of let go when the bell gets to slick because your scared to drop it on the hardwood floor.  I am going to start doing this with a 2 Pood in the gym so I have some chalk for grip.  After this I took about 2 min and then:

50 Burpees
1:40

I sat there in agony and then went to bet.  This morning I decided to stay home and train in the garage before work:

Death by Clean & Jerk 135#

My score
10 Rds + 8

This sucked and I have only done it one time before and it sucked then too.  I want to make sure that i am going overhead enough since I am now able to.  You will see a lot of overhead in the next few weeks to build myself back up.

I took about 10 Minutes and then:

Death By Deadlift 275#

My score
10 Rds + 1

I stopped myself because form became an issue after the 10's.  I probably would not have finished the rest of the Rd but I new I had to be safe.  Again I am starting to build myself up in the Deadlift and this was the beginning,  I am planning to do a few WODs tonight with some heavy Front Squats and Heavy Deadlifts.  Should be great!

During a break I went out to the park:

6 Rds
200 M run
15 KBS 2 pood

My time
8:38

Trying to get better in the next 6 weeks........43 DAYS Until the big dance!!!

Wednesday, June 15, 2011

The Surreal Life

I cannot believe what is going on.  Three days in from moving onto the 2011 Reebok Crossfit Games....still cannot believe it!  So much stuff has happened in the last 3 days that I never dreamed of.  I will keep everyone informed as things move forward but some ig things may be brewing.....in any case I have began my training for the Games:

Yesterday 6/13/11

Open WOD 1
30 DU
15 Power Snatch 75#

My score
8 Rds

Then:

Main Site Swim WOD:
7 Rds
50 M Swim (I did more like 60M)
25 Push up (hand release)

My time
14:29

The swim WOD was a first and left the shoulders pretty fried.  I liked it and plan to do some more swimming WODs. 

Today I went to the gym early and had some fun:

30-20-10
Wall Ball
Hang Power Clean 115#

My time
5:48

Then I did Clean and Jerks up to 265#.  I failed at 275.  My shoulders are really tight and I need to start going heavier overhead.  After the Clean and Jerks I did more Clean and Jerks:

EMOTM 8 Min
2 Clean and Jerks 225#

Failed 1 rep on Min 5.  Other then that it really started to get tough to press it in the later rounds.  I came up with the next one on the fly:

10 Min AMRAP
3 MU's
10 GHD
36ft Sandbag (100#) Sprint down and back
10 Hammer Swings ea arm (12lbs)

My score
5 Rds + 1 MU

This one was good but it needed to be longer.  I decided to play with some pull ups since I need to get these build back up:

Tabata Pull ups
14-11-11-11-9-9-9-8

I really felt these in the biceps.  I am going to do some max KBS tonight and burpees.  Should be fun!

Tuesday, June 14, 2011

HERE WE GO>>>>......LLLLLAAAAAA!

The obnoxious LLLLLAAAAA makes me feel good.  It still has not hit me and is very surreal that I am heading to LA for the 2011 Reebok Crossfit Games!  This is truly a dream come true and one that I thought would have to wait for another chance.  But....fortunately that is not the case. I am also very happy because I am not near peak.  The injury took me back a few steps but allows me to build back up and be prepared in 6 weeks for what awaits!

Central East Regional 3rd place finish:

WOD 1
7:31 (2nd Place)

WOD 2
245# Thruster ladder 5th Place tie)

Wod 3
5:13 (14th Place)

WOD 4
19:29 (5th Place)

WOD 5
5:28 (5th Place)

WOD 6
9:36 (4th Place)

These WODs were brutal and I surprised myself in 3 of them.  I had been most scared about WOD 3.  21-15-9  Deadlift 315 - Box jump 30".  I had done it 4 times and 6:38 was my fastest time.  I had told my wife I needed sub 5:30 and if I did that it would put me under 20th place and in a decent spot.  But I knew I could only have 1 WOD under 15th place overall in order to be confident in moving on.  That happened and here we go.

As for WOD 1 I cant believe I have the 2nd fastest time in the world!

WOD 6 also had me worried when I saw the 1st heat go and put up some blazing times considering my fastest time was 11:27 when I did it and I thought that was fast.  So, when I finished and saw 9:36 i was ecstatic!!!

I crossed the finish line of the last WOD thinking, "did I do it?  I was looking around for confirmation and I found it.....My wife was jumping up and down screaming....I turned around.....and saw a camera in my face!!!!  I stuck my tongue out and said....."I AM GOING TO LA!!!!!!!"  I did it!

Unreal.....so unreal....I cannot wait to get to my training.  I ran 18:28 this morning and am planning to do Death by 10's later and then begin my training for the Games tomorrow.

I want to thank everyone who came out and supported the event and myself as well as those who followed online.  This is a dream come true and I will do everything I can to make everyone proud!!!!  THANK YOU ALL!  I will keep getting better!!!!!!

NU

Tuesday, June 7, 2011

Tapering......I have no idea

I hear all the time about athletes tapering for a big event (Crossfit Games) in order to be at peak performance.  I....have no idea how to do this properly.  Normally when I say i am going to "taper" I scare myself out of trying anything because I think it will make me sore, while also thinking that I am getting worse for not doing anything.  So......I normally workout early and often while training, so what I have decided to do is stop myself from doing this.  instead i wait until the afternoon allowing myself to only have a short period of time for a WOD.  Thus.....lowering my workload and allowing for what I call.....my "tapering." 

This makes me feel good that I am doing something and also helps me to be well rested when Regioals start.  I started my "taper" on Sunday when I took the day off and did a met-con on Monday and plan to do 1 or 2 short met-cons tonight.  then tomorrow go on a nice bike ride with my family and then head to Columbus on Thursday.......ready to go on Friday.  I am also taking Friday as somewhat of a rest day as well.  The WODs are not brutal enough to leave you wrecked, even though the 30 minutes right after WOD 1 is some of the worst pain you will ever feel....but it subsides.  Saturday will be the big day.  I am excited for all 3....but Saturday is the day i feel counts the most.....I am prepared and excited to see what will happen.

Yesterday I started to do:

10 Min AMRAP
7 Hang Clean 135#
10 Box jump 30"

I had 5 Rds down in under 5 minutes and then the neighbors kept staring at me as I would jump on the box and my head would pop over the Fence.  They were all outside (family of 5) eating dinner.  i felt awkward so I stopped and moved the box to the front of the house and took about 3 minutes and decided to do 5 Rds.  So it ended up being:

5 Rds
7 Hang Clean 135#
10 box Jump 30"

-3 Min Rest-

5 Rds
7 Hang Clean 135#
10 box jump"

My time for each was less then 5 minutes....but was faster on the 2nd set.  And it was much worse then I thought it would be.  Tonight will be something high rep, low weight. 

I am getting  better....and plan to do all I can to make it to the Games.....I was not supposed to be in this position of being at Regionals after my broken collar bone, so I am going to soak in this opportunity and Cherish it.  Life could not be better!
NU

Sunday, June 5, 2011

Fear of Failure

What is it about fearing to Fail.....fearing that you are not good enough, sometimes just barely and other times you fall short by leaps and bounds to where you wonder why you ever tried.  I Fear Failure like everyone.  I have millions of thoughts racing through my head.......why put in all this work only to fail......if I fail was it worth it......why?.....what next?......should I even try..........................It never ends. 

I want to know to bad though to not try......I would rather Fail then think I could have succeeded at something I know nothing about or would never step out to test.  I train for this.  I train to be the best, and if I am not I want to know, and if I am I want to know.  I train because I am scared to lose......I am scared to not try......I am scared to wonder......I want to know......and the fear of failure is not enough to stop me.  I expect to succeed......but I know I have failed a million times and I will continue to Fail.......But.....when I Succeed it is SWEET so sweet I desire it more and more......and I will Succeed.....I will Succeed.....we will just have to see when, how, and doing what.

The Central East Regional starts next Friday, 8 Regionals are almost over meaning half the Games Competitors know what they are doing July 29-31.............I want to know what I will be doing also!  I will find out........and I will do everything I can to succeed.......or everything I can to Fail without truly failing.  I know that my Failure is actually a success.  My training is not a waste.....I am better for everything I have done and am mentally stronger, physically healthier and happier because of it.  And I will continue the path......I will continue to push for total success......ultimately knowing that all Failure leads there...................................

I heard once how a man was called lucky to be rich.............he said thanks, it is not luck, you only saw what I did right.  I failed many times before I got one thing right.....before i got "lucky"  I was a failure.....but I never stopped until I got it right.......I too will NEVER stop!

Saturday, June 4, 2011

Getting Closer

Every moment is a moment closer to the beginning....the beginning of an ending.....the beginning of the start.  The end to the training year up until this point, Regionals, and the beginning of a journey that has been traveled all year.  Through PR's to injury it has all happened....and made me stringer.  I will put it all on the line, my training, my heart, my passion, my motivation, my go, my whatever it takes.  I plan to be standing on the podium ready to continue the journey to the 2011 Crossfit Games.

Now....onto my training. I had "Planned" to take off today, maybe some active rest.....until I talked to my coach.....my wife.  I was getting ready to lay down to bed when I said, "I am going to take a rest day tomorrow."  A simple statement I thought.....not to my wife...."What?!  No your not, you haven't woke up early the last 2 days, I know you worked out but you didn't go early!"  Me not going early now had me getting up early to train I assumed, "OK I will wake up at 6 and train"....so I quickly came up with a plan.  here is how it went:

3 Rds
30 KBS 1.5 Pood
25 Wall Balls
20 Pull ups

My time
9:03

Then:

Row 2 K (10 intervals with :30 rest between until I reach 0)
250M-250-250-150-150-150-150-150-150-200M

Next:

WOD 2 Regionals
Thruster ladder
155-165-175-185-195-205-215-225-235-245(F)

I was upset at failing on the 245#, I feel that is a very important number to get and 255# would be icing on the cake.  I have done 255# but know that is going to be a difficult one.  245 will separate me from a lot of people.

I then decided to throw in a triplet with some movements from the Regional:

12 Min AMRAP
10 OHS 95#
9 T2B
8 GTOH 45# DB

My score
6 Rds + 5 GTOH

This was a good one that i tried going unbroken on.  I broke the GTOH up 5-3 almost every time.  Those are horrible!  I am planning to do some heavy Deadlifting for the last time before Regionals and then maybe some burpees or a short met-con and the OFF tomorrow....trying to go completely off.

Wednesday, June 1, 2011

Getting Close....Real Close

I am confident...but not to confident...there are days where I have no doubts that I will be standing in the Home Depot Center....and others where I know I need to do some unbelievable things in order to secure a spot.

I WANT THIS MORE THEN I HAVE EVER WANTED ANYTHING IN A COMPETITION SETTING!

Yesterday I had a great training day where I did WOD 5

Regional WOD 5:
Amanda
5:23

I failed on a few MU's as well a Snatch.  That hurt me and I must maintain composure in this one to drop my time.  Next:

Regional WOD 6:
20 Calorie Row
30 Burpee on Plate
40 G2OH 45# DB
50 T2B
100 ft Walking Lunge 45# Plate OH
150 ft Sprint

My time
11:27

This one is all about the DB G2OH and the T2B.  I want sub 11 on this (I know I will be in the top 14...just hope top 3) in order to feel strong about my time.

I came back in the afternoon and did WOD 3:

Regional WOD 3:
21-15-9
Deadlift 315#
Box Jump 30'

My time
6:39

This is the only WOD I feel could potentially keep me out of The Games.  I am doing what I can to improve this and I know the time will drop with adrenaline and a good games plan. After this WOD I jumped into the class WOD:

Box WOD:
50 Wall balls
40 DU's
30 KBS 2 Pood
20 Lunges 95# BB (10 each leg)
10 Box Jump 36'

My time
5:56

This was much better then it looked on paper.  I ended up breaking the KBS and the Lunges.  I called it a day after this and went home with the wife for a nice night together.

Today 6/1/11

I came to the box in the morning and hit WOD 1:

1000 M Run
30 HSPU
1000 M Row

My time
8:19

This WOD just HURTS!!!!!  I had very little push in my run and my Row...unbroken on the HSPU.....I am excited to see how I do when competition is right next to me.  I would love to get sub 8 and think it is very possible for me.  Next:

Main Site for 6/1/11:
Power Clean 1-1-1-1-1-1-1

My weight
225-235-245-255-265 (F)-265 (F)

265 was tough to get under today.  I jumped right into Regional WOD 2 after this:

Thruster Ladder
155-165-175-185-185-205-215-225-235-245 (F)

Again I used strict standards and know I can get 255# (I got that last week) but know that 235# is going up easy, I need to get 245# and I will feel great. 

I have some plans to do more today if I can fit it in.  If not tomorrow will be a busy day and then I will start to taper down for the rest of the week until Regionals.

Thank you everyone for your support!  It has been and will continue to be a fun ride!  Getting better everyday!
NU