Category: Crossfit Open

Jackie 2

Pick your poison Friday is back – choice between this week’s WODs or the regional events. That’s right, the Regional WODs are out. Seven events filled with crazy stuff. Obviously, I chose one of those.

I thought about doing event 6 (http://games.crossfit.com/workouts/regionals), but myt shoulders didn’t feel quite right, so I went with something less demanding on them: Jackie. I did Jackie back in January, right before the paleo challenge. It’s pretty straight forward: 1000m row, 50 thrusters 45lbs and 30 pullups, for time. In January, I did it in 10:45Rx.

This time was even better – clear mind state again. My goal was to do it under 10 minutes, the time cap for the regionals. I did it in 9:14 Rx. I thought at some point I’d actually finish under 9min. And even better, I managed to do the butterfly kipping for the first 4 pullups. 🙂  Baby steps, like they say.

 

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Birthday WOD

So as it happens, the coach DID create a WOD for my birthday. Unfortunately, the Mrs invited me for breakfast – how can I say no? More on this later (the WOD, not the breakfast)

Today was honestly a good training day. We started with double under work. I managed to do 3 in a row, twice! I did not get frustrated nor angry.. I was actually pretty zen, trying to work on the technique. We then moved on to the WOD.

For time: 10-9-8-7-6-5-4-3-2-1 – chest to bar, box jumps 30in and GHD situps. Honestly, since the Open, I’ve discovered I like the gymnastic moves like the C2B. I flew through the set of 10, and then paced myself. I finished in 14:40 Rx. I even butterflied a few C2B. Not in a row, but hey, it’s a start.

And now, the birthday WOD. As I’m leaving for Quebec City almost straight after working out Friday, I’ll describe it now. I told myself that if I did have a birthday WOD, I’d do it on the Friday if I couldn’t on the real day. Many would be angry if I did not. So here it is – My Birthday WOD:

For time – 36 double unders, 36 chest 2 bar, 36 double unders, 36 OH Squat 95lbs, 36 double unders, 36 wall balls, 36 double unders. Oh, and there’s 3 burpees on the minute, every minute, too. All the good stuff my coach know I love to hate. Except the C2B now. I’m trying to have a positive approach to it – it’s stuff that I need to work on anyway. 🙂

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

Burpee Pullups

That’s right, because burpees are no longer fun enough.

Last week of the paleo challenge, and I’m feeling pretty good. We started out with shoulder mobility exercises, to loosen everything up after the 5 weeks of Open. There was a lot of groaning and pain as we rolled and stretched the knots out of there – even us folks who roll (almost) every night.

Once that was done, we setup for the WOD. 5 rounds for time, 20min cap: 3 thrusters 165lbs and 10 burpee pullups. Yes, you read correctly, 165lbs… which is waaaaay above what I dream of lifting. During the Open, I cleaned and I overhead pressed 135lbs, and I know I can also front squat that weight, so I figured that would be a good yet challenging weight. And it was. Most reps weren’t pretty and I was not a happy camper lifting, but they got done. Now, the burpee pullups. It’s exactly what you think they are. You do your burpee, and with the jump at the end you grab the bar overhead and do a pullup. Most people have to jump 3-4 inches, maybe. But because of my height, my arm length and the bar height, I’m stuck at the highest bar, and have to jump close to a foot.  Fun.

Nonetheless, I finished in 14:56. It ain’t Rx, but it’s another PR in lifts.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

13.5

At last, the long-awaited fifth Open WOD came out. And once again, Dave Castro, the cruel insane genius behind the WODs, didn’t disappoint.

Last year’s 12.5 was a Fran ladder. This year, we got a Super Fran, or Frankenstein. It’s a 4 min AMRAP of 15 thrusters 100lbs and 15 chest to bar pull-ups – chest MUST touch the bar. You’re probably thinking “huh, fast paced, but not too bad”.

But wait! There’s more! If you managed to do 90 reps in the 4 minutes (so 3 full rounds), you earn an extra 4 minutes of time! That’s right, you’ve now 8 minutes to get AMRAP. Now you thinking “ok, it’s nasty, because endurance kicks in now”.

But wait! We’re not done! If you manage to do ANOTHER 90 reps in the now 8 minutes, you earn another 4 minutes to do more reps. And it goes on and on until time runs out or your body gives out. That’s where the mental games kicks in. How much will you push, knowing you’ll have more pain coming as you perform.

Granted, I’m not at that stage at all. Keeping with my new-found state of mind, I went in with an achievable goal. My thrusters are not the best in the world – heck, I haven’t done Fran Rx – though this will change in two weeks. Chest to bars, weeeeelllll, I sort of could do some, that is get the required height. But they have to touch the bar, which makes things complicated. My goal was to get to the first set of 15 C2B, and get a few reps in. An awesome achievement would be for me to complete an entire round. Remember, you only have 4 minutes.

I ended up doing 37 reps, surpassing my awesome achievement by 7 reps. 🙂

I’m happy with what I did. I gave it my all, and left it all on there. No shame, just sweat and PRs. The Open pulled me in, chewed me and spat me out in the deepest corners of my mental hell, but I managed to regroup, refocus and push through to finish a better athlete than when I started. The 5 WODs have exposed big flaws – mental and physical alike – and that what I think it’s for. I know I will not win the Open, or get to the Regionals, but I still consider myself a victor after those 5 weeks – it’s the journey that matters most, not the destination or goal.

On my road to the Spartan race, I took this side path and followed it to the end. I’m now back on the main road a better man.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

13.4

New Open WOD, new mindset.

I took a more zen approach to 13.4. As I mentionned yesterday, I’d never lifted 135lbs, ever. If I could do 1 rep in the WOD, I’d be happy. Completing the round of 3 would be a personal achievement. Getting in the round of 6, it’d simply be awesome. Like I said, every lift done in this WOD is a PR for me.

Btw, 13.4 is the following: 7 minute AMRAP: 3 Clean and jerk (135lbs), 3 Toes-to-bar, 6 Clean and jerk, 6 Toes-to-bar, 9 Clean and jerk, 9 Toes-to-bar, etc.

I also took a smarter approach to the lift, and my expectations. I got at the box about an hour before the WOD, warmed up and started lifting, getting gradually heavier. Plastic to 45 to 95 to 115 to 135lbs, taking rests in between so not to smoke my shoulders and legs. A split-jerked all of them to make sure I was comfortable with the movement. At the end, I was happy. I lifted 135lbs TWICE! That meant I could at least do 1 clean and jerk at 135lbs during 13.4 – my honor was safe. 😉

The toes to bar were never an issue for me – I like knees to elbows, and all I have to do is extend the legs more. 🙂

In 7 minutes, I ended up doing 41 reps – 41 PRs! That’s getting in the round of 12, wouldn’t you know. It was surprisingly demanding on the cardio, too.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training

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So, 13.4 came out, and it gave me pause…

7 minute AMRAP of:
3 Clean and jerk (135lbs)
3 Toes-to-bar
… 6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
Here’s why I took pause. I checked my log, and every clean and jerk at 135lbs will constitute a PR. That’s right, I’ve never C&J that heavy before…

13.3

I did was I said I would, took the bull by the horns and did 13.3 again. I still think wallballs suck. In the last 9 days, I’ve done Karen and 13.3 twice, for a total of almost 400 wallballs. My quads, which were busted yesterday, are even worse now, even after yesterday’s massage.

I took today’s WOD like that, a simple WOD. No pressure, no competition, just keep a rhythmn and do better than my last score. That’s it. My coach made sure I kept a good shooting/resting beat. And for once, I left the words in my head. I usually shut out all external sounds, concentrating inwards – not sure if it’s good or bad.

Nonetheless, I went at it without expectations, and it helped. A LOT less no reps than last time, but more pain. Walking will be interesting tomorrow.

Ah, and for the record, I did 127 this time.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training