2016 - New Year, more posts!

Jan 2nd 2016

1/2/16

First WOD of the new year.
I have been following Misfit programming several months now and it has been really good. I scale most of the WODs, specifically the RX weights, and sometimes the rounds or reps.

I definitey have been feeling good and strong, by squats have gone up significantly and while I think my conditioning feels ... lacking... I still think apples to apples, based on where I have been in years past, it is pretty good. BUT I have no doubt that any drop in performance is not due to Misfits, Invicuts or CrossFit in general, but the nightly cocktails, less than par diet and too much sugar.

The diet (both liquid and otherwise) has not been on point for long time, months if not, to be honest, the last year and a half or so. January 18th MI CrossFit is starting another Paleo Challenge and I will be first on the list to participate.

So, here we go, expect to see daily updates, post of the WOD and hopefully a short post on goals for the wod, PRs and feelings/performance post WOD.

Enjoy future-self, remember where you have been. and if you don't like where you are.... change it.

Misfit #837
cycle 4, day 5

1)  1,600m row, comfortable pace. 6:20 

2) 3 RM Touch & Go Snatch

75#, 95#, 115#, 125#, 135#, 145x2

3) Back Squats 

135, 185, 205, 225, 255, 275 x 2 for 10 sets

4) AMRAP 4
750m Row (2:39) 

max muscle ups - 7 reps 

---

5) Bike vs Burpee WOD

the 14s

---

the results: 

So, here we go. Been on MF for a while but now we are talking about it....

2) Back squats were not strong, frustrating in fact. Last week I got 5 reps at 290#, boom PR!! but today, I couldnt even get 3 at 275. so I just did what I could, 10 sets at 275. not sure why or what was going on, but I we has heavy as I could for as many as I could. 

3) Ok, so the wrist injury was well over a year ago. I probably haven't snatched more times than I can count on 1 hand since then. But its starting to feel better and I was proud to hit 135 for 3, and then 145 twice!  

4) Not sure if its the wrist or just lack of skill and weak lats.... but my M/Ups are not going well. I can't string many together. I can do 1 easy, several fresh, but winded, I am lucky to get 2 in a row. more practice.... and relearning the kip and how to string them together. 

5) Second attempt at 14s, felt good all the way to 10 and 4. 9 and 5 was really hard and then I knew I just couldn't make it through the next round. Sure enough I went over 8/7 and rested 7/8. Then the rest wasn't that bad. its pretty amazing how much better this WOD gets every time you do it. 

ok... day 1, FINALLY in the books blog.