Quick Update because I have been crazy busy the last week..
So I am switching up a little of my own training to add more of a strength bias since I feel I have gotten a lot weaker as of late ignoring squats and deadlifts, which annoys me because that is sort of the bread and butter of why I ever started CF in the first place.. I have become to fascinated by shit like double unders and sexy met-cons and need to get back to the grind a bit.. I will be doing some WODs from StrongmanWOD.com which is a site by Rob Orlando, one of my CF heroes. I will put (SMWOD) if I got it from that site.
Tuesday January 3rd (SMWOD)
WOD1 - "Death by Push Jerk"
1 Jerk minute 1, 2 jerks minute 2, etc.. at 135#
Score- 10 min completed + 3 reps
I hit a wall on this one.. Felt really good up until middle of minute 9 and then all of my power just fell apart.. Was able to finish min 10 with a 5-5 split.. but then in min 11 I was just like FUCK and had nada left in the tank.. Great WOD though.. I think I would have almost liked it better with a heavier weight and shorter time domain.. Next time..
WOD2
4 Rounds
5 Tire Flips
10 Sledgehammer strikes each hand
Did not keep time, just wanted to get some anger out on the tire, fun times.
Wednesday January 4th
10 Rounds
1 Deadlift @ 300 lbs
1 Front Squat @ 200 lbs
Time- 8:30ish
I sort of ignored the time component of this since the FSs got really heavy for me so the form was at a premium, but this was a good bimodal WOD for pure strength, I liked it a lot.
Thursday January 5th (SMWOD)
8 Rounds
60 ft Farmers Walk (110 lb dumbbell in each hand)
12 Burpees
60 ft FW
12 Box Jumps 24"
Rest in between each round..
Time 23ish minutes.. Each round took just about 1:30..
So the rest was supposed to be 3 min each round, but I lowered it to 2 min to get it in before a class started.. and then dropped it further down to 90 seconds because it was gonna run over.. Really good mental challenge WOD.. Liked this a lot.. last couple carrys I was right on the verge of dropping the dumbbells..
Friday January 6th
Rest Day
TRAVELLING TO LA woooooooooooooooooooooooooot
Saturday January 7th
CF HollyWood "In-Haus Throwdown"
WOD 1-
5 min running clock
400 m sprint
then
AMRAP
Unbroken C2B Pull Ups & Unbroken HSPUs
Score - 62 reps
So two things, (1) I did not prepare for the comp at all, I just showed up and went with it.. good decision.. Getting outside my comfort zone.. :)
(2) This was a bracket style tourney with 32 people.. so every WOD was you against one other person, and one other person alone. Double Elimination.
This first WOD was a blast, I really liked it.. You basically had to transition back and forth between Chest to bar and HSPUs as fast as possible because any time you fell off the bar or the wall you had to switch to the other exercise. I decided to game it and try to do like sets of 5 back and forth instead of one huge set of each off the bat and go to failure.. This proved to be a good strategy because I came in 2nd overall out of 32 people on this WOD.. Easily beat the guy I was facing.
WOD 2-
AMRAP 4
5 Hang Power Clean 135#
15 Air Squats
Score 7 Rounds
Ugh.. I am going to sound pissy on this one so forgive me..
So I drew one of the guys who was the owner of the CFHW gym on this one.. total stud.. eff my life.
I started off and my goal was just to keep pace with him as long as possible since my air squats are not crazy fast but I can do power cleans until 2014.. On the first fucking set of 5 I let go on rep #5 with my grip randomly slipping and fell behind.. I was playing catch up for the rest of the 4 min sprint and never caught up, and I went fucking HARD.. My quads were absolutely on fire after this was over.. wow.. I only ended up losing by like 4 reps but fuck that was frustrating because of that one initial bonehead drop.
WOD3 -
AMRAP 6
50 Calorie Row
50 Wall Balls
Score- 1 Round + 10 Cals
I was so spent when I got to this WOD.. we were getting pretty much less than 30 min rest in between each WOD which is a very very fast recovery time for a competition. My legs were just not into it.
I ended up drawing the same guy I beat in round 1 since we were both now "1 win- 1 loss" and I expected to beat him since I am normally a good rower and baller... I finished the row the exact same time as him so I just told myself "you just need to do 50 WBs faster and then gun the last row"
Turned out to not go so well.. Their wall ball standards were weird, the entire ball had to get over the 10 foot line which is more like an 11 foot "target" that my muscle memory is used to at FCF.. I ended up no-repping like 25 wall balls and got pissed off and it all went to hell.. I saw the guy I was facing move on to the row when I was on like rep 40 and I knew I had no more shot to win so I just coasted to the finish.. Legs were totally 100% gassed out from the air squats.. Blah..
Really fun experience though.. I would do that again anytime.. Great crowd and atmosphere.
Sunday January 8th
Rest & hangover recovery.. took the red eye home to Boston at midnight PST..
Barely slept on the plane and arrived home at 8 am on Monday, EST..
Monday Jan 9th
I expected to nap and then do something active today but the redeye fucked me up sooooo badly I ended going right home at 8 am from the airport and laid down.. I did not awaken until 5 PM that night and was totally lost on what day, time and year it was.. yikes.. Went back to bed at midnight again to try to sleep off the jet lag..
Tuesday Jan 10th
Jet lag over, thank god..
Back in the gym for some strength work.
Deadlift 5x5 @ 275 lbs
I would call these "maintenance deadlifts".. Felt good though, best multi-rep deads have felt in a long while..
Next week I would go for a 5x3 or another 5x5 at 295 or 300.. Yum.
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