Where Have I Been?

Actually I haven't been anywhere. Just lost track of updating for a week. Trying to move forward in my life so some things had to take a backseat. Not my WODS though. I was pretty consistent with that at least. Instead of boring you with everything I did last week lets just say that I have continued to make progress mentally during my workouts. I think that is the most important thing for me right now. More so then ever. My mental capacity seems to be growing and I see it transferring over to my everyday life.

CrossFit is about many things. Working out, nutrition, community, friendships, but there is also that mental toughness you can achieve. Whether you come in with it or not. In the end you can make huge gains in CrossFit and more importantly life if you open yourself up to it. I seem to be making that transition. Albeit slowly, but it's rising faster than usual.  It's up to you as an individual whether or not you can achieve this. Some people are born with it, some people need to find it.  I once had it a long time ago. It's on it's way back. I look forward to tomorrow and I haven't said that in a while.

Quick note. 12.3 sucked ass! Box jumps and I do not get along at all. Kills my lower back. I had a goal of 7 rounds, but figured I would do 6 plus. Back tightened up and I fell 7 reps short of 6 rounds. I thought about doing it again, but I chose not to because I didn't want to torture myself for another 18 minutes. 12.4 is right around the corner and it will more than make up for it.

Today's WOD...

5 x 5 Deadlifts - same weight

365#

All I gotta say is that on the 5th set that shit got heavy. Basketball and 12.4 later! Oh!  Here is our latest montage at the Craichouse...

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This shit should inspire you!

12.2 in the books

WOD 12.2 for the Opens...

As many reps as possible in 10 minutes

75 pound snatch, 30 reps

135 pound snatch, 30 reps

165 pound snatch, 30 reps

210 pound snatch, as many reps as possible <---Yea right!

60 reps

In my head going in I imagined 70 reps. After watching a few people on Wednesday night I quickly learned that anything over 60 would separate most people. My new goal, 62.

I have snatched 175 pounds before so 165 shouldn't be a problem. That was until I realized that after doing the first 60 reps I'd have lifted 6300 pounds already.  Yea that first one at 165 should be real easy. Actually the first rep transitioning from 75 pounds to a 135 pounds was brutal. That's a 60 pound jump. Awful!

The first 30 reps at 75 were pretty easy. I broke in up 20 5+5. I thought about going straight through, but I wanted to conserve as much energy as possible. I don't remember what my split time was, but it was pretty fast. Like I mentioned earlier, that first rep at a 135 pounds was awful. I was genuinely shocked at the weight difference at first. I managed to make my way thought 135 at a steady and consistent pace. No failed reps! I was pretty focused and I had completed my 30 reps at the 9 minute mark. That left me with just enough time to get my two reps. Well, that didn't work out the way I had hoped. 

My first rep I brought it just above my shoulders and tried to push press it up.  No way that was happening after everything I just lifted. That left me with one more chance. Pretty much the same thing happened on that one as well. My body was exhausted at that point. I had planned on split snatching my 165's, but in the heat of the moment I forgot. If I could have gotten underneath those two attempts I might have had both reps. C'est la vie. 

Coach Glen pulled me aside afterward and loved how focused I was. He was happy that the snatches didn't get into my head which it can easily get into any one's. Even some of our better CraicHeads let it creep into their heads. He was impressed that I didn't do my walking around the bar bullshit,  I didn't get angry, cry :),  no kneeling down at the bar, any of my bad WOD traits that slow my times up. We were talking about how recently I have been able to go straight through on most WODS of late. My focus seems to be there along with my cardio. Part of that is definitely basketball on Wednesday nights. Every week I can see a difference with my breathing. Also, with my ability to focus at the gym. I have been able to shut out my bad habits because I have so much shit going on in my head with my personal life. I said to Glen, "I've been dealing with so much shit, there's not enough room left in my brain to worry about the WODS." My workout should be a chance to tune everything out. Hopefully I can continue to build on this going forward.

Recovered

I took a personal day off on Monday even though I really wanted to do the WOD.

Christine

Row 500

12 Deadlifts @bodyweight

21 Box Jumps

IOU

At some point I would like to sneak this in. I don't mind rowing and deadlifts are in my wheelhouse. The only issue here would be my box jumps. They are improving, but they still suck. I wanted to hit this mainly because it reminded me when I DNF'd at the Providence competition.  Tweaked my back transitioning from deads to box jumps or on a box jump. Not really sure. Mostly my pride on that one. Thank God for my boy  Bill Mello who hooked me up with an ice pack. Saved the day. I still have it if you want it back Bill.

Tuesday's WOD

Strength: 5x5 Front Squats-same weight for all sets

Skill: 20 Toes to bar between each set

185# Front Squat

Toes to Bar

Last time I did 5 reps of front squats it was, where else? Providence competition and that was at 215#. I was toying with 185# or 205#. I did a few reps of each and felt a bit tired so i chose 185#'s. Afterward I felt like I could have gone a bit heavier on the front squats, but I was happy with the weight regardless. Shit does get heavy after a while. Usually around the 4th set my wrists finally get loose which makes this movement a bit easier. 

The Toes to bar are coming along nicely. I have been able to do them for a while now. My flexibility sucks and I really shouldn't be able to do them, but my kip more than makes up for it. I tried to do the first 20 unbroken, but I lost my grip going into my 17th rep. I was pissed! The next two sets I broke up into 10's. The 4th set I broke into 5's and then I struggled a bit on my 5th set. Got them done though and as I type here 2 days later I can still feel the effects when I move or laugh. 

Wednesday's WOD

21-15-9

Row for calories

Pull ups

5:50 Rx

I actually did pretty well with this one. I kept moving the whole time. The only issue was and it was a big issue were that my hands were toast form the day before's T2B. I could barely grip the bar doing warm ups. I knew then that I was going to have a tough time. With a workout like this I would have tried to do butterfly pull ups, but with my grip issues I thought it would be best to stay with a kip instead. I just didn't have the hand strength.  

The rows were easy peasy and the first set of pull ups were done with 16 reps and 5. I was mad because I know I can do 21, but what can you do. The rest of the WOD went along like you would imagine. Was pretty happy with myself at the end even with my grip struggles. I'll just have to hold some cold beers later for recovery.

I played basketball again last night and I am really enjoying it. My shot was off a bit more than usual. I made plenty of baskets underneath, but outside... only a few. I couldn't get there early enough for the shoot around. That's my excuse and I'm sticking with it! So instead I rebounded, boxed out and basically pushed people around and cleared paths for my teammates. Gotta use this strength somehow.

Stopped by the CraicHouse afterward to watch and see what WOD 12.2 was for the Opens.  This one might be in my wheelhouse. We'll discuss this later.

On a side note. TNB might be going global soon. Getting named dropped on crossfit radio tonight on the Crossfit Journal. Check it out on journal.crossfit.com   More to come.

Burpees

After my extended rest I finally hit Open WOD 12.1

7 minutes as many reps as possible

Burpees

80

So I ended up doing exactly what I thought I would do. Yes, in my mind I wanted a 100, but with the way my legs are and my lower back I wasn't really surprised with this number. It was truly 7 minutes of hell. Not a fun WOD at all. It literally crushed everybody. Even the mighty Teehan broke his cherry on this one. 

I could see why people attempted this a few times. There is always ways to improve and also game play it as well. For days I had worked out a couple of strategies and it worked, but I just couldn't get it going. In my mind I knew I could do better and I contemplated doing it again the next day. The only problem would be that my body would probably tell me to Fuck Off. Since that is a term I have grown accustomed to as of late I decided not to listen to my body this time and I dragged myself in there the next day to attempt it again.

When I walked in Johnny Deadlift asked what I was doing there.  I told him and he said that no one has ever done better the next day without rest. Gee, that was comforting. I said I might surprise ya. Inside I was regretting my decision to come in. In my head I thought that I would be lucky to hit 70 with the way I felt and past experiences watching other people attempt back to backs this week.  At that point I just decided to do it and chalked it up to extra cardio. Hey it can't hurt right?

7 minutes as many reps as possible

Burpees

83!

Oh baby! Not only did i survive, but I actually did better. Yes it's only 3 reps, but if you've done this workout those 3 reps aren't easy to get. I used a different strategy here, but basically I just wanted to keep moving as much as possible. Dare I say that I might be tempted to try this WOD from time to time?!?!?! For once I proved John wrong. It might have been my first victory over him besides drinking for time.

One final thought. I will never, ever, ever complain about burpees in a WOD again. After doing this twice 10, 20, 30 burpees in a WOD is nothing now. Thank you headquarters!

p.s. Still need to get that t-shirt made.

WOD 12.1

The CrossFit Opens have started. On Wednesday night they release the workout and you have till 5pm on  that Sunday to complete it. Over 60,000 athletes have registered for the opens. This is a worldwide event that will eventually lead to the Regionals where the top 60 compete for the top 3 spots who then move on and ends with the CrossFit Games in July.

WOD

Complete as many reps as possible in 7 minutes

BURPEES

Ugh! Are you kidding me. Quite possibly my all time worse movement. It just taxes the shit out of my legs and back I am really not looking forward to this WOD. 

A bunch of the CraicHeads decided to hit the WOD immediately on Wednesday night. There were some impressive scores over a hundred. Considering who did what I think I will throw a party if I could manage to get to 80. Look it, I know I have no chance anyway, but to be a part of Team Craic is what it's about for me. On Thursday we ran the WOD all day for those competing and not. I went to a few classes to judge and encourage. I love yelling at people. Some great scores again. On Saturday from 10 to 12pm we will be judging the WOD again. This is when I plan on hitting it. Some people have done it or will do it multiple times. My strategy is this, do it once and leave it all out there. Why torture myself for 2 to 3 more reps? I have given my legs sufficient rest I hope and have a few strategies in mind. We'll see what happens on Saturday.

Almost go time!

On a side note, I was talking with a friend of mine about the shit storm which is my life. We came up with a great t-shirt that is relevant to this workout. Trying to see if I can get it made. It is truly brilliant.

Oh, here is a link to the Games site in regard to the first workout...

CrossFit, the Opens

OHS Still a Goat

Two days ago...

We had to establish a 5 rep max Overhead Squat. Not my best movement. I had avoided these worse than I avoided bread back in the day. I have gotten a bit better at them than before.

5 Rep Max

135

Not too bad considering not too long ago I could only do 135# once. I attempted 155# but my first 2 reps didn't count because I wasn't getting low enough. I could probably fall in the middle here around 140ish to 145ish. I dunno. My shoulder mobility is still junky.

In between rounds we had to accumulate 50 Chest to Bar pull ups. I could barely hold the bar after squatting. My wrists were junk. I think I bailed and stopped at 20 to 25. I just couldn't grip the bar.

Later I grabbed a woman's bar that was still on the rack. I think it was around 45# with the plates. I dominated that. 

Nothing like leaving on a high note!

Yesterday's WOD...

Run 400 meters

21 KB Swings @55#

21 Wall Balls @@20#

Run 400

15 KB

15 WB

Run 400

9 KB

9 WB

Run 400

13:23 

I did not want to do this WOD today. My legs have been killing me lately. Especially my shins, but i dragged myself there to try to get my legs loose for basketball later. Not really sure if it worked. The KB's and the wall balls were a joke, but the running killed me. People would obviously come in the door faster on their runs, but I was able to catch up on the sets, but in the end it wasn't good enough. 

Running is a really bad Goat for me. I am not sure what I can do to improve besides just continuing the fight. I just wish it wouldn't hurt so much.  Literally, sometimes... People can walk faster than I can run.

Played B-ball later and had a great time as usual. We only had 8 guys this week so nobody had any breaks. I gotta say my cardio is definitely improving from it. Made some good shots. J-Bone was dunking everywhere. It was a lot of fun to watch, especially the alley op from Pete to J-Bone. Sic! 

Open WOD 1 comes out soon....  

I bet it's 7 minutes for time Burpees!  

Staying Focused

Been a tough few days. It's been really hard to just keep my focus, but I have been trying to surround myself with as much activity as possible.  On Saturday I watched my CraicHeads compete at the Winterfest Competitions at Vagabond. As expected we represented well and took 2 podium spots. Here is a link with a team photo as well, Oh Baby! Of course I had to leave for work a bit early and missed yet another team picture... Great job by everyone! Love you guys!

Monday's WOD...

10 minute AMRAP

10 Power Cleans @135#

10 Ring Dips

5 + 6 reps

What can I say about this? I wish I could have just power cleaned the whole time. Ring Dips are a goat for me, but I have to say that I definitely improved from times past.  They fatigue the shit out of me pretty quickly. I was happy that I was able to do 50 of them. Might not seem much but trust me go try them. 

The problem is that if I did bar dips to substitute I could have done a million of them and I wouldn't have gotten the work I needed. As far as the power cleans go they were great. I never really had an issue with them at all. At one point I started doing single reps so I could try to save some strength for the ring dips. That really didn't matter though. Those 6 reps at the end were consecutive and I think if I pushed myself a bit harder I could have done better sets with the power cleans. Who Knows?

Uh oh. Tomorrow is Overhead Squats! 

Stay Tuned....