Tagged: pride

HSPU

Friday is upon us again, with it’s choices… choose wisely, or stupidly – sometimes it’s the same.

I decided to do Wednesday’s WOD: 3 rounds for time – 50 double unders, 40 situps, 30 wall balls, 20 pullups, 10 HSPU.

I went with this one for 1 simple reason…ok, two. 1- I hate double unders and wall balls and suck at them. 2- My HSPU are not Rx one, but only done 1/2 to 3/1 of the way. SO that’s why I had to do this WOD… it’s the only real way to improve myself. It’s way too easy to cherry pick.

It was a nasty thing, I hated most of it and I was dead at the end. It took me 31:48 to finish all three rounds. But there was a silver lining. I did all my HSPU Rx, kipping all the way for each one. They’re not perfect, some were quite horrible, but I got up. 🙂  Pretty please with that – and now I have no excuse to scale it.

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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End benchmark 2

Poison Friday, but I had to do my second paleo challenge benchmark. Had to if I want to win.

My second benchmark was the classic dirty girl, Fran. After doing the Super Fran in the Open, I wasn’t really scared of it. Again, because of the healing shoulder in January, I did the WOD scaled, at 65lbs. Super Fran was 105lbs…

In January, I did it in 6:34. This time around, I crushed it, at 4:45. I shaved almost two minutes off my time!

Next time will be Rx, but will most likely take more time.

And even though it rains outside, I’m also very happy, and proud to say that I’m slowly getting my head wrapped around the mechanics behind the butterfly pullup. I can do two in a row, but not 3. I tried, and tried, and tried – before and after Fran, so muscle fatigue doesn’t quite play a big role in there – but I just can’t seem to string a third one in there. I’ll practice on my birthday resent from the Mrs, a pullup bar. 🙂

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

Body Metrics and End benchmark 1

The 90 days are done, now we collect our winnings or bragging rights. Sort of. First we have to redo the benchmark we first did before the challenge started, in January.

According to the rules, I had to do at least 2 benchmark WODs at the beginning and redo them at the end. In my case, it was Jack and Fran – you can check the January 7 and 10 posts. The results were used as a baseline to determine the winner and improvements, among other things. In my case, I’m number 1 equal with another athlete, so the benchmark will separate us. Obviously, for the comparison to be fair, it means I have to do this week’s WODs at the same weights as last time. Those that I’ve been reading my blog for a while will remember that I got a shoulder injury at the end of October that left me on the bench for a while, and that it took forever to heal and regain my strength. At the benchmark time, I wasn’t back up to full strength for Jack.

After the skill, we went straight on to Jack: 20min AMRAP – 10 push press 115lbs, 10 KB swings 1.5pood and 10 box jumps 24in. In January, I scaled at 75lbs and finished with 7 rounds and 2 push press. This time, with the same weight (no choice), I finished with 11 rounds and 2 box jumps! Holy crap! It’s a 50% improvement, more or less.

I guess the paleo, the training and the Open help. 🙂  Pretty proud of myself.

Speaking of pride, we also took my measurements to compare. In January, I weight 199lbs and had a body fat percentage of 20.1. Today, at about the same time, I weight 180lbs and had a body fat percentage of 15.1. 15.1! Again Holy crap! I think back then I was aiming at 10% body fat loss and some 20lbs. Half of my goal – not too bad. 🙂

And yes, the Mrs is happy with the results. 😀

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

 

P.S. My thoughts are prayers go to the runners and folks of Boston.

Tabata That

Friday is upon us, and again I get to actually chose my hurt. I went with yesterday’s WOD: A tabata. I wanted to do the Murph, but it’s really crappy outside, and I’d rather not run in snow/freezing rain/hail.

Tabata is many  rounds of various exercises for short periods of time, and with even shorter periods of rest. After a while, though, the rest seems even shorter and rounds longer.

So tonight, eight 20s rounds of each of the following, with 10s in-between: pull ups, push ups, sit ups, squats. I started pretty strong, but as rounds went on, it got harder. Most of my reps I actually made in squats. I finished with 65, 70, 66 and 133 reps for each respectively, for a total of 334Rx. I’m pretty happy with the results, though I think I could do better. Got to learn the butterfly pull ups!

Also, tomorrow is my last day of the paleo challenge! 90 days without even cheating once! The only points “lost” were bonus for training or sleeping. And I’m still neck to neck with a fellow athlete at the gym. We both know we’re not going to give up at this point. 🙂

It also means I can have 2 coffees Sunday, and waffles! I still have the benchmarks to go through, though. Jack and Fran next week, taken at the same weight/settings as when we first did them in January. Because of that, I’m hesitant about cheating, or cheating a lot at the very least. I want to perform for the benchmarks, get a real reading of my progression. Guess I’ll stick to almost strict for that week.

Overall, it’s been a great experience. I was amazed at how easy it was to “quit” the bad stuff. Having a meal plan, planing ahead and a very comprehensive Mrs (also 5 years with her today) helped a lot. At time, it was a pain to stay strict… birthdays and special events made things complicated. I got funny stares, but generally, people around me were very understanding. Some told me they admired my willpower. The funniest comment remains my mothers: “You managed to do this with easy, yet you struggled so much to quit smoking”. I plan on keeping the paleo diet lifestyle; it’s given me great results and a nice body, I guess. It won’t be this strict – I’ll cheat every now and then… 😉

Thanks to all who supported and encouraged me. Tanks to my box, coach and fellow athlete for pushing me.

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

Snatch PR

Tonight was Skillz night. It’s been a while since I went to one… On the menu, snatches.

 

We had 3 types of snatches: balance snatch (5-5-5), hang power snatch (4-4-4) and full snatch (4-2-1-1-1-1). After warm up and prep, we got to our first movement, the balance snatch. You basically start on the tip of your toes, with the bar resting on your shoulders, and you drop into a squat position for the squat/lift part of the full snatch. This was with lighter loads, and I went up to 55lbs.

For the hang power snatch, the bar is an mid-thighs (power position). You bring it up over the head and squat. Going heavier I finished at 85lbs, my max 1 rep from a previous workout.

Last came the full snatch: bar on the floor, straight to overhead and squat. We were supposed to start at about 85% of our max, and go up to get our max 1 rep. In my case, that meant a PR at every lift, as I was starting form my max. Now, I know from WOD 13.1 that I can power snatch 95lbs, though without the squat part, and that I can’t power/split snatch 135lbs. So I knew my range, more or less. The only variable being my shoulder strength, as my issues with the OH Squat have underlined. I did my first 4 at 85lbs, no problem, it went up “smoothly”. My set of 2, I did at 95lbs. Not as smooth, but went up pretty well. I was pushing it, as I wanted to break the 100lbs mark tonight. It took my 6-7 tries, and almost that many bails, but on my last one, I managed to do a 105lbs snatch. It was horrible, almost uncontrolled at the top, but it was good! I am happy about breaking that mark, but my shoulders aren’t. 🙂

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

Paleopdate

It’s Easter morning, and everybody’s asleep here. Since I can’t sleep anymore, I figured I’d take a few minutes to do a small update on the Paleo Challenge.

There are 15 days left in the challenge, and I’m still going strong. I had great results at the beginning, but I seem to have plateau’d for the last month and a half or so. I’ve lost 20lb and about 2% body fat. I’ve grown stronger, too, adding muscle mass. I’ve gained mostly in the back and shoulders – to the point that someof my shirts cannot be closed at the collar anymore! The same goes with my bespoke clothes… They were snug when I got them, now they’re… tight. The Mrs is not complaining. 🙂

To be honest, it’s been suprisingly easy to keep it up and not cheat. The food we’re cooking is great, tasty and filling. There are sweet deserts and snacks that can be made to satisfy my sweet tooth, too. I have had a few cravings, but they were for the most part short-lived. They were more along the line of “Man I wish I had some” when walking in front of a bakery and smelling freshly baked goods. Small upside about quitting smoking: you learn how to deal with cravings.

Going in the challenge, I thought the hardest part would be eating at restaurants or at my parents/in-laws. Well you know what? It’snot that bad. Restaurant staff were very comprehensive about the restrictions. We’re already used to it because of the Mrs and coeliac’s disease. Adding it was due to a training regimen actually got them curious about crossfit and the results – they fussed even less when I asked what was in the food, sauce and when asked to replace potatoes by veggies. At my parents, it took a little more effort and advanced notice, like this weekend: Easter and celebrating 4 birthdays at once. Still managed it, even if a glass of wine would’ve been nice. Point of pride, my parents are impressed by my willpower, and they’re not teasing me or nagging.

Two weeks are left – until April 14, and those will most likely be the hardest. You know the end is near and the willpower might flag a little. It’s when you mind starts whispering that it’s almost done, so cheatig a little won’t do harm, right? I have to be careful, it’s easy to slip.

Happy cocholate day!