Crossfit Journal

Well, I am now a proud subscriber to the Crossfit Journal. I have been meaning to do this for some time, but never got around to it. It is exciting to have access to such a wealth of Crossfit related knowledge and I am looking forward to diving in.

Today was amazing. It is just fantastic that so many people were able to come and workout this morning. Living in the 6AM bubble, I had no idea the amount of athletes that call this gym home. Truly a strong community (in more ways than one). The workout was brutal, but everyone was there and suffered through it together. My partner was ZachR and I feel it was a good match-up. Our goal was to have the first person get through at least 4 rounds in each set. I went first on the first and third rounds and he went first on the other two. It actually worked out quite well and we accomplished our goal. The rounds went 4-4, 4-4, 4-3, 4-3 for rounds completed by the first and second person respectively. The quarters were pretty close and I took a hand to the face a few times during my DL's but that's just part of the game. No harm no foul. Not only was the workout a burner, but the potluck was also top notch. Great food and great people. It doesn't get any better than this. I love this stuff.

WOD
4 rounds of
AMRAP in 4 minutes
50 lb DB snatch 2 each arm
6 Burpees
135lb DL 9 reps

Partners can only work at the same time during DL and Snatch.

4-4, 4-4, 4-3, 4-3

Orange

This was a fun little number today. So affectionately called Cindy on Steroids. Same proportions as Cindy except times 3.
WOD
AMRAP in 20
15 Pull-ups
30 Push-ups
45 Squats

5 rounds + 30 Push ups.

I wish I would have gotten through 6. This might have been possible if I hadn't broken up the squats or if my push-ups were stronger. Pull-ups didn't give me much trouble as I didn't have to break any sets (I did break one though because I forgot we were supposed to do 15. I stopped at 13 for some reason.) Push-ups, well here's something that could always use work. The first round went 10-10-10 and from there I did 8-7-8-7 with it falling off more in the last round. I wish my push-ups were stronger. There are some phenomenal push-upers out there. For instance, in a book about BUD/s, one SEAL in training completed ~230 push-ups in 2 minutes! That's just nuts. Imagine doing push-ups as fast as you can and now imagine doing them twice as fast and for two minutes. Crazy. Those guys do hundreds of push-ups a day, but still if I could do 100 in a row I would be pumped. Squats were squats. Shouldn't have broken them up.

For some reason, today I feel like on the brink of a break through of some sort. I feel as though I now have the guts or determination to push myself harder in workouts. I want to get to the next level. Hopefully this energy carries through the rest of training. I think that the thought of my back and shoulder (but mostly back) and the caution as a result have been holding me back (pun intended). Once my back gets fixed, there should be nothing holding me back right? We'll see how this all translated from thought to reality.

Coming up for Air

And we're back. It's been a while since my last post due to no free time (I probably shouldn't even be posting now), so need less to say I've got some catching up to do. Let's start with today. This workout was great. I really like getting caught up in a workout that you almost have to will yourself through. If you think about how much it hurts then you're screwed. All you can do is keep pushing. Funny story though: the weight felt pretty good during the first round and I thought, this isn't too bad. However, on the first rep of the second round I thought, "who's the sneaky guy who threw some extra weight on here?" Well I didn't actually think of that but it felt way heavier from then on. Not only that but the two hundred felt longer and longer. Always fun

2/25/2009
WOD
5 rounds
155 lb clean and jerk, 5 reps
200m run

10:10 Rx'd

Now looking back to Monday. As everyone else worked on power snatch, for the sake fo my shoulder, I just did some OHS (wide grip at first and narrow grip as the weight increased). I worked up to 155x4. I just wanted to do something that engaged the shoulder (safely). After that we were supposed to do something to get on the board. I didn't know this, but that's ok. Instead I did tabata push-ups with a couple of the he-men of 6AM. I picked 10 as my goal per round and nearly hit it. I missed the last rep of the last round. Must have been a good number to pick then.

Since I missed this weekend's WOD's for some North Dakota wedding escapdes, I came in on Friday to make up one day. I was glad I could fit it in, but it wasn't the same as lifting with the gang.
2/20/2009
WOD
Power Clean 1RM (198 failed at 203 about 7 times)
Back Squatx3x4 @90-92.5% (223x3x4)

Weekend WOD
Drink some alcohol and do some dancing
Done and Done and let me tell you I can sure cut a rug.

One more thing, I went to the chiropractor suggested by Josh and Addi on Monday. I was impressed with this guy as compared to the previous experience I've had in such endeavours. My back is still sore, but less so (at least I think so). Luckily he said that it isn't a blown disk and we just need to loosen to joint that's locked up (sachral?). However, he did say my hamstrings are way too tight, so I'll have to work on that. And, interestingly, that we may switch over to some acupunture. That would be quite an interesting experience, since I've never delved into such arts. Should be fun.

Yes Doctor, I'd like a new shoulder with all the extras

Well it happened again. My shoulder just seems to enjoy slipping out of socket too much. This time it was jumping pull-ups that did me in. In the first round even. It is landing and relaxing the shoulder that did it. When the muscles are engaged my shoulder handles fairly well, but when it is relaxed, like in the initial catch of a snatch or landing of a jumping pull-up, 'Pop' and it's out. This is the first time, however, that it has gone out and stayed out above my head. I was able to re-locate it, but opted to be smart and not finish the workout (a rather tough decision, seriously). the weird thing is that it feels better now than it did when I tweaked it this weekend. Maybe that will change as the day progresses or maybe, just maybe, it came out in such a way that actually rearranged the muscles and made it stronger! Maybe not. I'm going to start looking at the options for shoulder surgery while I'm still on my parents' plan and just hope that the games don't have snatch, OHS, or jumping pull-ups. Keep your fingers crossed.
I suppose it is just as well since I will be going to the gym tomorrow to get a jump start on the weekends work. I'll be going to Grand Forks, ND to help celebrate the wedding of a high school friend. I'm really excited. Also, I'm going to try and weasel my way into the university gym to get another workout in, just to keep up.

Today's WOD
frustrating

Yesterday's WOD
5x500m Row
1:52
1:48
1:50
1:49
1:46
I also got some practice in as a coxswain (vocab word of the day) lot's of fun. My eastern roommate would have been proud.