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#
-

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!