Tagged: C2B

Strategies

For tonight’S training we were given some leeway in how to proceed.

We started out with snatch virtuosity, decomposing the whole movement in it’S component and practicing them. The heaviest I used was the 45lbs bar, in order to feel some weight. It does help to get comfortable with the lift.

The WOD tonight was For time: 40 shoulder to overhead 135 lbs, 40 chest to bar, 40 burpees. Does that follow the blog or did the Open might see a similarity with 13.4 (without the burpees). Here’s the “twist”: you can decompose the sets however you want.

So we tried top think about strategies on how to best to it. The coach is doing each exercise one after the other, as much as he can every time. One guy did all the burpees first, and he hates them the most. Some thought about splitting them all in sets of 10. I started with that strategy.

I did 10 of each fist… lifting 135lbs overhead, power press then split jerjk, sucks. It’s heavy for me and tough. My strategy went out the window as discomfort set in. I then did 20 lifts, 10 C2B and 10 burpees got get most of the lifts out of the way, resting with the 2 other exercises  I then finished the 10 remaining lifts and alternated the C2B and burpees in sets of 10. It took me a little bit over 14min Rx to complete the WOD; I forgot to take note of it. Come to think of it, most of us did it in some 14min, within 10s of one another. **edit: I did it in 14:21**

We had a new athlete join our box. Poor girl, on her first night she got to do the most technical lift, heavy lifting over head, C2B AND burpees  But she’ s a trooper, she scaled parts of it and finished it all with some 4min to spare for the time cap. She can be proud. 🙂

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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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

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