Last week..

Took Monday off... very much needed it.. Surprisingly my shins were killing me, everything else was fine.. I guess the running with the plate with entirely horrible form ruined me.. Ugh.

Tuesday
9/11 Never Forget WOD
AMRAP 11 (11 year memorial)
9 Power cleans (115#)
11 KB Swings (2 pood)

I skipped the run because my back got super tight at the end and it was not really worth pushing it..

I got through either 8 or 7 round + 1 clean.. I legit lost count. I think I had done 6 rounds through 8 minutes.. so I think I had 8, but I did not use chips and I was breathing really heavy at the end, so I may have crapped out..

I probably should not have worked out today, full disclosure, but I wanted to do the tribute WOD. My legs were too junky for this.


Wednesday
"Lynne"
5 Rounds for Reps:
BW Bench Press
Pull Ups

Bench - 14-12-8-6-6
PUs - 31-18-17-15-18

Pull ups were almost 100% a grip test by the end. I am pretty sure I can do more on a better bar. Oh well, thank god the new rig is coming. Great WOD.. This is one of the few strength days where I felt legit sick by the end (like pukey from a hard AMRAP) solely due to the intensity.
Perfect WOD for today since my legs were still trash and my arms felt great.

This is a PR by 43 reps.. whoa.


Thursday
High Hang Clean - Hang Clean - Clean
Loved this complex.
The grip was tough to keep.. I am sensing a pattern here.. ugh..
I went with 95-135-165-185-195-205..
Pleased with this.. I had 200 in my head as "very heavy from the high hang" and I hit it.. Boom.

"Old School"
Run 1 Mile
50 DLs 185
50 Clapping Push Ups

Time - 13:42 Rx'd+

I came in on the mile in like 7:15 or 7:20.. Felt sluggish.. I should be able to push more like 6:30 without dying here.. but it is what it is. I have not been running anything over 400s since like.. April .. The marathon made me hate distance training.. Whatever.. Good to revisit it..
Deads were OK, I didn't really go beast mode. Just paced them out with 10s and then 5s..
Push Ups sucked.. Last 6 or so were excruciating singles..


Friday

Active recovery
Went to the gym to get in some mobility work, but the 9am class had an odd number, so I stepped in and "sort of" did the endurance WOD.. It was fun. I didn't go apeshit, just try to focus on smooth efficient pulls and maintaining a nice strong pace for 200m. I finished all of them between 38 and 42 seconds the whole way.

Theeeeeeeenn I did a bunch of mobility..


Saturday
"Noel's WOD"
4 Stations for 4 min, 1 min rest.
Sleds
Farmers walk
Tire Flips
S2O 135#

This was spicy.. Sleds hurt, farmer's walks were not bad, tires burned my legs like crazy and the S2O reps were just all I had left..

Sunday
Recovery and horrific cheat day.. I think I had pizza, french toast and ice cream all in the same day. It was magical. I will likely back squat like shit today because of how badly I poisoned myself. But my god was the french toast worth it.

Garage Games

So once I found out about the Garage Games workouts a couple weeks back I basically dropped everything and decided it would be irresponsible to not keep the movements that were most prominent in that competition in my training for the most part. This why I have not really logged workouts, because the randomness and fun-ness was sort of gone, it was all business.

So for the last week I have done a ton of mobility of the hamstrings and hips, lots of back squats, deadlifts, C&J complexes, sprints, and rowing. Those have been my focus, and realistically the last two weeks were not "crossfit", they were preparation. No unknown, just practicing for what I knew was ahead of me. I will spare the boring details of what I did all week, because it was all just practice sessions, nothing with crazy intensity.

The other thing was that I wanted to make sure I felt GREAT on game day, so if anything was sore or weird that day, I just rested and figured the hay was already in the barn.

Garage Games weekend..

WOD1
For time:
5 Deadlifts 315
25 meter shuttle sprint (down and back) X6

Time 1:05 (3rd place out of 100)

This was my best score of the weekend by far, I killed it. Executed my plan perfectly and did not trip in the sand like almost everyone else did.
Apparently I am fast now, who knew. I beat a couple of people who were CF Games athletes. Consider my ego swollen.

WOD2

For Time:
25 Back Squats 225#
25 HSPU
5 Minute cap

Score - DNF, Through 20 HSPUs

So this was an annoying one. In practice when I did this I finished barely under the cap and figured, ok on game day I will bring it faster. I figured the limiter was the squats and once I got to the HSPUs I would just rock them out quickly. But on this day it was the squats that felt easy (finished in about 3 minutes like in practice) and the push ups just went to hell. They had a new standard I was unaware of where only your heels could be on the wall, not the rest of your body. I had done them with my butt on the wall as well. So I blame myself for not knowing the comp standard and whiffing. But I still came in like 30th place or something on this, not horrific. Very few people finished relative to the whole crowd.


WOD3

Jackie
Row 1000m
50 Thrusters 45#
30 Pull Ups

Time 6:46 PR!

Not a whole lot to say on this one. I did well for myself.
Paced the row at about 3:40 or so, maybe a little under. Did the Thrusters 25-16-9 with tiny rests to shake out my hands, and then did the pull ups something like 15-5-5-3-2.. Just tried to get it done at the end. I was spent when this was over. I think I came in the 20s somewhere place wise on this one.


Day 2
WOD4

"Quest"
Hill Run (Approximately 1000m?)
Hill Run with 45 Plate
Hill Run

Time -18:55

This was one of the worst things I have ever put myself through. I HATED it. The hills, the plate, the course.. everything about this sucked. I am proud of myself for getting through it even though it was by far my worst event. I had to walk a little with the plate which angered me but my legs were just complete toast at this point.. So hard. Thanks Ben Bergeron, you evil sumbitch.


WOD5
AMRAP 4
2 PCs 185
2 Front squats
2 Jerks

Score 6+1

I did better on this than expected it. When I practiced it the thruster part (transitioning from the 2nd front squat to the first overhead) was so challenging and on game day I just sort of rocked through it. I got through round 4 and felt great. 5 and 6 were less great, but still got them done. Ran back to the starting line for one last PC at the end.. I don't think I had a whole lot more left in me at this point. This was all I had left for the weekend of awesomeness..

Final Standing
Tied for 23rd place out of 100 male competitors ( I think only 90 or so showed up, but there were 100 names I saw on the list)

Until next time.. back to regularly scheduled CrossFit.