Really sore today.
Back to work tomorrow!!
2/28/2011
2/27/2011
DC Most Primal Recap
Today was the Most Primal Competition and once again, it was a blast.
Just like last year, the first event was a strict strength workout. This years first event was a1 rep max deadlift.
My first attempt was 455# and that felt so easy. Wasn't sure what to try next, but my boy Josh told me to go for 485#. It felt so easy that i was upset that i didn't try 500!!! My lift was the 6th best lift of the day. Should have just shot for the stars!
The 2nd event, like last year featured the ubiquitous sandbags as well as some basic obstacle navigation but new this year was the infamous prowler. The last time i ever used a prowler was in college and i had no idea how it would feel. After watching the previous heats tackle this event, i noticed that every competitors legs were fried on the second run on the prowler. So i really wasnt sure how to strategize for this event. Just decided to go all out.
As the video shows, the first part of the prowler was easy, sandbags were way easier than i thought, and then reality! When i hit the prowler the second time, my quads were fried! My time going into the second part of the prowler was amazing. But my quads disagreed. My time of 2:03 was the 10th best of the day. Have to start implimenting the prowler more into my wods!
We all thought that the last event was going to involve double unders and burpees, but we were half right.
I hate running and i havent run in a VERY longtime. And the last wod was a long run!
For time: (15 minute cap)
800m run
50 Burpees
50 Overhead Lunges with 45# plate
800m run
My back was really tight after the second wod, that i wasn't able to finish the last wod in the alotted time.
My back just got tight and tight the whole workout, the first run was a challenge (due to not running regulary), the burpees were ok, and the lunges were not heavy, just my back kept getting tighter with every step. I really didnt want to do the second run but i couldn't quit. Everytime my foot struct the ground my back felt it. Finished a little under 16 minutes but got a DNF.
I finished in 8th place out of 30. Not bad for not finishing the last workout, and not workingout for almost 2 weeks. Tomorrow is a day off!
Congrats to Maddie for her very first crossfit competition and placing 7th overall cause she completely dominated the 3rd event. Very proud of her
Just like last year, the first event was a strict strength workout. This years first event was a1 rep max deadlift.
My first attempt was 455# and that felt so easy. Wasn't sure what to try next, but my boy Josh told me to go for 485#. It felt so easy that i was upset that i didn't try 500!!! My lift was the 6th best lift of the day. Should have just shot for the stars!
The 2nd event, like last year featured the ubiquitous sandbags as well as some basic obstacle navigation but new this year was the infamous prowler. The last time i ever used a prowler was in college and i had no idea how it would feel. After watching the previous heats tackle this event, i noticed that every competitors legs were fried on the second run on the prowler. So i really wasnt sure how to strategize for this event. Just decided to go all out.
As the video shows, the first part of the prowler was easy, sandbags were way easier than i thought, and then reality! When i hit the prowler the second time, my quads were fried! My time going into the second part of the prowler was amazing. But my quads disagreed. My time of 2:03 was the 10th best of the day. Have to start implimenting the prowler more into my wods!
We all thought that the last event was going to involve double unders and burpees, but we were half right.
I hate running and i havent run in a VERY longtime. And the last wod was a long run!
For time: (15 minute cap)
800m run
50 Burpees
50 Overhead Lunges with 45# plate
800m run
My back was really tight after the second wod, that i wasn't able to finish the last wod in the alotted time.
My back just got tight and tight the whole workout, the first run was a challenge (due to not running regulary), the burpees were ok, and the lunges were not heavy, just my back kept getting tighter with every step. I really didnt want to do the second run but i couldn't quit. Everytime my foot struct the ground my back felt it. Finished a little under 16 minutes but got a DNF.
I finished in 8th place out of 30. Not bad for not finishing the last workout, and not workingout for almost 2 weeks. Tomorrow is a day off!
Congrats to Maddie for her very first crossfit competition and placing 7th overall cause she completely dominated the 3rd event. Very proud of her
2/26/2011
A lot to catch up on
A lot has been going on since my last "catch up on posts".
Was sick on the 14th, went to California from the 17th to the 22nd, couldn't compete at the Courage Games, it rained the whole time when i was on vacation, and i was physically unable to workout at all.
Got back in town this past Tuesday (2/22) and i still wasn't feeling too hot.
Thursday (2/24) was my first workout since 2/12:
For time:
1000m row
20 KB Snatches/arm (24k)
750m row
15 KB snatches/arm
500m row
10 KB snatches/arm
Finished in 15:36 but a little winded.
Tomorrow if the DC Most Primal competition at Primal Fitness and i'm really looking forward to it. Last year i finished in 3rd place and this year they have some really great competitors than last year.
Was sick on the 14th, went to California from the 17th to the 22nd, couldn't compete at the Courage Games, it rained the whole time when i was on vacation, and i was physically unable to workout at all.
Got back in town this past Tuesday (2/22) and i still wasn't feeling too hot.
Thursday (2/24) was my first workout since 2/12:
For time:
1000m row
20 KB Snatches/arm (24k)
750m row
15 KB snatches/arm
500m row
10 KB snatches/arm
Finished in 15:36 but a little winded.
Tomorrow if the DC Most Primal competition at Primal Fitness and i'm really looking forward to it. Last year i finished in 3rd place and this year they have some really great competitors than last year.
2/12/2011
Catching up on posts...again
here's what's happened the last 11 days:
2/2 to 2/5 Rest Days
Knee's been really sore. Worked on mobility all week.
2/6
Overhead Squat 3x5 @ 135# with a 3 second pause at the bottom
Tall Snatch 3x3 @ 95#
High Hang Snatch 2x4 @ 115#
Met Con:
3 rounds
300m row
3 rope climbs
2/7
Back squat 3x5 @ 230# (knee was a little sore today so had to go a lot lighter than i liked)
Snatch deadlift 3x3 @ 195#
Push Press 5x5 @ 135#
Met con:
3 rounds
10 Chest to Bar Pullups with 20# DB
20 GHD situps
2/8 Rest Day
2/9
5 Rounds
7 DL @ 315#
3 Muscle-ups
Strength work:
3x
Max reps BW BP (195)
3 Snatch into Turkish get ups (70#)
2/10 and 2/11 Rest Day
2/12
drill work on clean and jerk.
Been working really long days and my workouts are taking the toll. Knee's been aching the last couple of workouts, so the loads are not as heavy as they should be.
Going to California this week and looking forward to the Courage Games this coming weekend. And i just signed up for the DC Most Primal competition on the 27th. Looking forward to that also, cause 2 of my close friends will be doing their very first competition then.
2/2 to 2/5 Rest Days
Knee's been really sore. Worked on mobility all week.
2/6
Overhead Squat 3x5 @ 135# with a 3 second pause at the bottom
Tall Snatch 3x3 @ 95#
High Hang Snatch 2x4 @ 115#
Met Con:
3 rounds
300m row
3 rope climbs
2/7
Back squat 3x5 @ 230# (knee was a little sore today so had to go a lot lighter than i liked)
Snatch deadlift 3x3 @ 195#
Push Press 5x5 @ 135#
Met con:
3 rounds
10 Chest to Bar Pullups with 20# DB
20 GHD situps
2/8 Rest Day
2/9
5 Rounds
7 DL @ 315#
3 Muscle-ups
Strength work:
3x
Max reps BW BP (195)
3 Snatch into Turkish get ups (70#)
2/10 and 2/11 Rest Day
2/12
drill work on clean and jerk.
Been working really long days and my workouts are taking the toll. Knee's been aching the last couple of workouts, so the loads are not as heavy as they should be.
Going to California this week and looking forward to the Courage Games this coming weekend. And i just signed up for the DC Most Primal competition on the 27th. Looking forward to that also, cause 2 of my close friends will be doing their very first competition then.
2/01/2011
Day 3
Day 3 of the first week of my 5 week program, and i'm feeling great!
Front Squats
4x5@ 225#
Snatch Pull
3x4@ 160#
Jerk
3x2@ 70k
2x2@ 75k
2x2@ 80k
Conditioning
3x
10 Alternating DB Bench Press (85#)
15 Chest to Bar Kipping Pullups
20 Shoulder to shoulder sandbag push press (59#)
Front Squats
4x5@ 225#
Snatch Pull
3x4@ 160#
Jerk
3x2@ 70k
2x2@ 75k
2x2@ 80k
Conditioning
3x
10 Alternating DB Bench Press (85#)
15 Chest to Bar Kipping Pullups
20 Shoulder to shoulder sandbag push press (59#)
Subscribe to:
Posts (Atom)