I am owner of MICF and practice what I preach. Here is a journal of my daily workouts, diet, and experiences in the box.
Wednesday, October 29, 2014
Tuesday 10/28/14
Up early to lift with Mercer Island CrossFit Barball Crew! Best way to spend a birthday is workin hard with other folks who love to "rise early & lift heavy!"
Just strength today. I spend the rest of the day relaxing and enjoying the birthday off.
---- Wednesday 10/29/14
Day started off good with a Double under PR in the warm up! 196... and I had more left, but I started thinking about 200 and screwed up!!
Strength
Front Squats
3x 225
2 x 235
1 x 245
3 x 235 1, F,
2 x 235
1 x 245
-
Clean every 2:00 for 20 mins
160, 160, 170, 170, 180, 180, 190, 190, 200, 200
--
Jerks
1, 2 - 3x 135#
3, 4 - 2x 155#
5, 6 - 2 x 175, 185#
7, 8 - 190, 190
9, 10 - 195, 200
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WOD
Every 3:00 for 24 (8 rounds) - 400m row, 10 BJs, 1 Clean for max weight.
I messed up the first 2 rounds and waited for 5 mins...
Then, the last 3 rounds I went over the 3:00. So, it became more of an 8 rounds for time, rather than an On the Minute.
--
Every 3:00
Row 400
10 Box Jumps 30"
1 x Clean & Jerk (for max weight) you may do more than 1 rep, but only record max weight.
Round 1 I got 2 reps 1 at 165, one at 175. Rounds 2-8 1 x 185
I went over
:02 round 5 :10 round 6
:42 round 7 1:18 round 8
So, one of the earliest introductions to CrossFit, other than main site, is the infamous movie "Every Second Counts", which is a inside view of the CrossFit community, culture and most importantly the 2008 CrossFit Games. This was at a time before CF had blown up, before you could watch countless youtube videos or basically go to any athletes twitter feed and see everything they do.
It is a very interesting inside look at what it takes to be "CrossFit" and to make the Games... in 2008. The movie crescendos with a showdown of pretty awesome WODs, which, little did I know, I would end up doing, back to back.... today.
The 2008 CrossFit Games.... Minus the Hill... and compressed into 30 minutes.
against a running clock, perform the following for time:
“Chest-to-Bar Fran”
Complete rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups rest until 10:00, and then... Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 Burpees
rest until the clock hits 20:00, and then..
30 Squat Clean & Jerks (155/100 lbs)
Well, here we go.
the s*&t show after the throwdown
I have never done C2B Fran, but my most recent Fran was 3:45. I have done the DL Burpee WOD multiple times, but several years ago and scored 3:30ish as my best time. Never done 30 C &J at 155#, especially not SQUAT cleans!
So, I was definitely intimidated and nervous going in to this one...
I paced Fran, but the thrusters have never felt so light. I got all 21, broke down the C2Bs and also the set of 15 thursters (8/7). Then the last round of 9 went pretty quick. Like I said, I paced it know I still have a long way to go.
6:01
Thinking I could knock out the DL & Burpee WOD pretty close to my old time was a mistake. The Deadlifts werent bad, but the burpees were slow after Fran. I ended up way behind and didnt have as much rest time as I wanted.
5:49.
And finally, the hardest part, the Squat clean and jerks.
Fresh, these would be hard, but after two other WODs, one of which was Fran.. this was gonna be rough.
My goal was, every minute to hit a set number, 4, 4, 4, 3, 3, 3, 3, 3, 3. Those numbers aren't anything unrealistic, but they proved to be hard to maintain.
minute 1 - 4, minute 2, I was already behind, only got 3. I was able to keep that going for a while, but then dropped to only 2 per min. I was behind and only had 3 minuets. I spent way to long running back and forth to the whiteboard counting the reps I had done to see where I was and how many more I needed to get... I ended one rep short.
When it was all said and done, I was spent.. It was hard, probably one of the hardest 30 mins of my life, but totally do-able. See when you know you have a lot more work to do, you hold back, you dont go 100% all out... maybe I should have, but I didnt.
I know I could have gone harder, I know I could have finished the 30 reps, but I didnt... Its a weird feeling to say, "I could have done better", well.. then why didn't I. If I knew over 10 minutes I could have got 1 more rep, why was my score only 29?
I guess, at times, CF can get very philosophical, I know, without a doubt its extremely mental. When it hurts, you can slow down, or push through.
I'll redo these WODs, independently out of curiosity and... at some point... back to back out of vendetta...3, 2, 1, GO!
I didnt get to do the Invictus WOD today, though it looked really good! It was all the CrossFit Games WODs from 2008! The are all sub 5 minute WODs, well, definitely sub 10 and you start the next workout every 10 mins (there are only 3)... I bet that will leave your lungs burning.
Instead, me and Jeff Evans, a fellow GRT, did a 9.5 mile ruck. I had two 20# dumbells (my bricks are out on loan) and Jeff had about 35#, plus our water and gear.
We started at 4am and the plan was to go 12 miles, or 3.5 hours. We ended up doing a lot of hills & elevation so we slowed way down... that, and this was our first time with weight on our backs in a very long time. So, we were kind of slow. Actually, mostly me, Jeff looked great.
We ended up doing about 9.5 miles in 3:15.
It was fun to Ruck around Pioneer park on Mercer Island in the cold, rain and dark for a few hours. Brings back good memories and "Good Livin".
A)
5 sets
Snatch Balance, Hang Snatch, Snatch, OHS
95, 105, 115, 125, 135.
felt good. I was pleased with this part.
B)
10 sets, 1 Front Squat, 1 Jerk
1, 2 - 155#
3, 4, - 175#
5, 6, - 190#
7, 8, - 205# fail, fail
9, 10 - did not attempt, went back to 190, then 195 then 200.
Super frustrated missing 205#. guess I know where I need work.
also, I have a lot of trouble jumping up big numbers. I felt slow for sure, but was able to get 200# once I went through 190, and 195.
C) Every 10 mins for 3x.
1,250m row
60 DUs
30 KBS 70#
15 Toes to bar
10 HSPU
5 bar muscle ups
Rd 1 - 2 m/ups short
Rd 2 - only 1000m row ( to allow more time for reps) only got 5 HSPUs
Rd 3 - 900m row, missed all HSPU
third day in a row, (like it should be) and feeling very sore and beat up. My legs feel like the weigh a ton and even warm up squats are heavy. So, today wasnt easy by any stretch, even though the % shouldn't have been very hard.
Back Squats
8 x 155#
6 x 185#
4 x 210#
2 x 240#
Jerks 1, 2, 3, @135# 3, 4, 5 @155# 5, 6, @ 170# 7, 8 @ 190# 9, 10 @ 190 - couldnt go up to 205#, didnt have the legs, speed or shoulders to do any more.
and then a spicy little AMRAP, 4 minutes... I love getting to throw it down w/ the MICF caoches, fun day!
AMRAP 4: 1 x power clean
1 x thurster
1 x S to OH
RX = 195, I used 155#, Coach Tali - 113#, Allison 103#
this was a CrossFit Invictus WOD.
-
Post WOD, to test out a Birthday WOD that we will be doing at MICF for a client this Friday, I did two rounds of what will a "happy 50th birthday" workout. It was a little to quick and easy, so Ill modify it to push everyone a little more.
3 x 205 2 x 220 1 x235 3 x 225 2 x 235 1 x 245 Fail 3 + 1 x 205 missed my 1 rep at 95%, used 260 as an estimate, but that may be more than I can actually get right now.
- Cleans every 90 seconds x1 Sets 1, 2, 3 - 165# 4, 5, 6 - 175# 7, 8 - 190# 9, 10 - 200# hit all sets
AMRAP 6
6 Hang Power clean 185 RX, I used 155#
9 Bar burpees
12 Chest to bar pull ups
2 rounds 4 reps
Rest 4:00
AMRAP 6
40 DUs
20 WB 20# -
-3 rounds 25 reps
-
the first 4 reps I did full cleans, not hang... then I remembered, the hang actually felt a lot better! Still working on getting strength back. WODs are feeling better, way less soreness, movements seem to be flowing pretty well.
10/20/14
Ken sent me this one he did in China.
It was a really good one, I was pleasantly surprised how well I did the first two, maybe 3 rounds. But the Clean & Jerks killed me.
I got all the pull ups in 4:07, that was a good felling and I was glad to have the rest time. My lats really started to ache after about 80 reps.
As soon as I started the WBs I knew it was going to be a long 80 reps... my lats and shoulders were on fire. I managed to squeeze out all the WB in 4:29.
It was the burpee BJs that really did in the shoulders. I was spent and couldnt catch my breath and my shoulders killed but I got through 40 reps.
The C&J is where the wheels fell off. I did 1 at 155# and went down to 125#. I finshed with 20 reps.
the row was just a gut check, I pushed hard and almost got it done, 1173 meters
4:07, 4:29, 40 reps, 20 reps @125#, 1,173meters
really like how hard that one was, we'll see how bad I hurt tomorrow!
