Open WOD 14.2 & SFD Graduation

3/7/14 Thursday Open WOD 14.2

I got to do 14.2 with the 5am class at MICF. I love when I get the chance to jump in with the early morning crew. It is super fun to get to workout side by side with any class but the early morning group is our "fire breather" class for sure. They are long time members and always push me to the limit.

CrossFit Open WOD 14.2

0:00-3:00 

10 OHS 95#

10 Chest to bar pull ups

2 rounds

3:00-6:00

12 OHS 95#

12 Chest to bar pull ups

2 rounds

6:00-9:00 

14 OHS 95#

14 Chest to bar pull ups

2 rounds

etc, etc...

 

137 reps, 7 pull ups short of finishing round of 14's

 

Watch: Corey & Ray Open WOD 14.2

 

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The OHS were pretty easy, but the trick to this workout was that even though the squats weren't too hard, they burned up the shoulders. So, then once back on the pull up bar the shoulders just kept getting worked. Plus, the additional range of motion from Chest to bar pull ups was really cardio intensive.

 

Seattle Fire Department Graduation

Friday Night was the official Seattle Fire Department Graduation.

 

This was the culmination the most mentally and physically challenging year of my life. And it was only able to be accomplished with the constant help for the other people in my life. Allison, cooking, cleaning, and running the gym and making sure to take care of everything I needed to get through Recruit School and the next nine months of probation.

 

Also our friends who helped support Allison, brought us food and came by for the occasional cigar or whiskey to help calm my nerves!

 

And of course my parents who have given a lifetime of encouragement and lessons & leadership. Without the work ethic and skills I have learned throughout the years this job would truly be impossible.

 

So, to everyone Thank you!

Saturday Rest day

Sunday 3/9, Re-Test 14.2

Re-test 14.2 and failed to PR.

I think it was a combination of the parties that we had both Friday and Saturday to celebrate SFD graduation that lead to a lower score on 14.2.

 

Part of this blog and the reason I am doing it is the hope that it will encourage others, and not because of what I accomplish, but some times in spite of it. Some days it might come from the fact that even for a coach or long time CrossFitter, not everyday goes as planned, not every day is a PR, not every day do we succeed.

Today I did not PR, I got a lower score than before... and its good to see that everyone has those days and that we can learn from failure. So, on the days that don't go as you hoped... move on.

 

 

 



March 3 -5th

Monday 3/3/14

Strength

starting a new strength Cycle.

3 sets, 10 reps at 65%

Felt heavy, but its been about 3 week since the last strength cycle ended and I haven't been super consistent.

Hang Snatch
3 reps, 5 sets
95
105
105
110
110
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Fight Gone Bad

317 reps RX

 

The good: way more consistent than the last time I did FGB. In the past my first round was 125(ish) and dropped off significantly each round, with the last round in the 60's.
So, being able to get over 100 each round felt great.

Chris Martin crushed it, coming out swinging pulling in over 125 reps round 1. He dropped off each round but still pulled in a great score and beat me by about 20 points.

3/5/14 - Wednesday

Feeling good lately and working on doing more than one WOD per day. Basically, Rich said, "lift heavy stuff at least once a day and breath hard... a few times a day". So, I am working to see what my body can handle and what kind of load I can take... and how I recover from it.

WOD
1, 2, 3...9, 10, 9....2, 1

Front Squats 95#
Push press 95#

 

3 burpees OTM

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16:49

So, this WOD is a repeat, but the 3 burpees are a new addition. It was way harder than I remembered. The first few minuets went quick but the WOD really starts to drag out at the reps of 8, 9 & 10...

 

 

 

 

 

Post WOD Strength

 

10 minutes to build to heavy 3 RM Hang Power Clean

3 reps at: 135, 165, 175, 185, 195x 1, F, F

 

So, I think the point is that its ok to fail. Its important to push yourself to see what you can get... and the only way to set PRs is to have a few (or a lot) of failed reps!

 

 

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WOD5 rounds

3 power cleans 175#
40 Double Unders

 

4:57

 

 

I have a blog?!?

I have a Blog?!

Man, I honestly totally forgot about this blog.

So, the 2014 CrossFit Open started last week and the workout 14.1 is a  repeat of the 2011 Open WOD #1. I was looking back online to see if I could find my old scores for 11.1 and some of the other workouts and I came across my old blog. And as I started to look through it so many memories and experiences came back to me. I am extremely glad I had taken then time to write out what was going on. And so the MICF Coaches blog is reborn.

As I looked through the old workouts there were so many I had completely forgotten about and the best part is many of them have comments on how it felt or thoughts I had during or after the workout.

This blog is mostly for me to track what I am doing and how I am progressing, but as a gym owner and coach if it helps others along the way, even better. I think it will also help keep me accountable and allow anyone who might take time to read it, to see I do actually do the WODs I program for class.

Ok, here we go!

CrossFit Open 2014

Last Wednesday night I, along with about 200,000 other folks, gathered around our computers to see the live announcement of the CrossFit Open WOD 14.1.
I was texting friends, guessing what it'd be.. and eagerly awaiting the chance to get to the gym and do it.

As it was announced... a repeat of 2011 WOD 11.1, I scrambled to find my old scores. Scott almost instantly had a video of his 2011 workout sent to me. 347, Gheez! I found my score, hand written in an old notebook, 280.

Brady, down in AZ was first to attempt 14.1, and got a respectable 290. Friday morning I met up with Scott at StoneWay along with Joe Bauer of All Around Joe and a couple other regulars.
I love working with high level athletes because it really helps to discuss strategy, performance and even mental prep before the workout starts.

Joe and andy went first with scores of 317 and 306.
Scott and I were next. I could see him pull ahead on each set of Power Snatches, but somehow I would catch up on the DUs. I tripped up a few times which was unusual and frustrating. But somehow I was still pretty close to him... In the final minute he was ahead of me by several reps. I pushed as hard as possible and lost track of where he was. After it was all said and done, we got our scores and after 10 minutes of shoulder burning pain, we were dead even at 315.

Come to find out, CJ Martin of CrossFit Invictus posted a link to the 2011 results and after 3 attempts to improve our scores... we had both submitted dead even reps again, both achieving 347 reps! Great to have such a steadfast training partner!

Friday 2/28

WOD
CrossFit Open WOD 14.1

30 DUs
15 power snatch 75#
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315 reps
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Here is Scotts video, just happen to catch us both, side by side! https://www.youtube.com/watch?v=5hog7KL3vTs

 

Saturday 3/1

Today we took on the Hero WOD "Murph". Here is everyone before we got started...

 

 

WOD
"Murph"

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

 

You may break up the middle part any way you weight, but must start and end with the 1 mile run. Wear a #20 vest if you have it.

time: 40:22

 

So, its been a LONG time since I did Murph, and never with a weight vest (RX for murph is with a 20# vest on). I announced we would be doing it on the MICF blog and FB page not expecting anyone to really show up. Well, 6 people showed up and we had a great crew to suffer through it together.

Everyone did great. We all agreed, the push ups were by far the worst part. So that is something we will be working on more during regular classes.

 

My weight vest fell totally apart and went straight in to the trash post WOD. It hurt my time a little, so I'm looking forward to re-testing with a new vest and stronger push ups!