Tagged: spartan race

Last post

The Spartan Race has come and gone, and I wasn’t part of it. My ankle was simply not healed enough. Many told me of the steep muddy hills that were on the course, so that might’ve actually broken it.

I could say this was wasted, but it’S not really. I learned a lot about myself while training and writing this blog. It has been an interesting journey, one that I will continue.

Well, this is it. I think this might be my last post. I’m not sure if I should go on writing posts, now.

It’s been fun, thank you all for reading (thus far, maybe) and sharing my travels on the road to Sparta(n). Keep training, have fun and never let go.

 

Chris

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Diane

Pick you poison Friday has come around again, but matters are a little bit  complicated by the ankle. Many WODs require ankle mobility, and those that do not, I’ve done already.

A few days ago, I saw a tweet from Pat Sherwood, one of the Crossfit Games Show anchor, saying that the first time he did Diane, a dirty benchmark girl, it took him 15min, and then he spent months training for hand stand pushups, which brought his time down to some 5min. Diane does not require that much ankle mobility… so here we go.

For time: 21-15-9 of deadlift 225lbs and HSPU. It took me 12:57 to do it; I beat Pat Sherwood! Well, not really, mine was not Rx, as I couldn’t quite lock my elbows on every rep… lousy not-locking elbows! Still, my HSPU kip is progressing nicely and I’m  improving. Deadlift is ok at 225lbs – it’s a heavier work weight, but I can do my reps without burning myself out.

9 days until the Spartan Race, 8 days to heal the ankle.

Sprain

As the swelling in my ankle didn’t go down as much as I thought it would, and because a bruise appeared yesterday, I went to see a doctor to see what’s the story. Seems I have a slight sprain. Ice, elevation and compression are prescribed… and obviously no running or activities that involve impact on the ankle. I can still lift, but no double unders, burpees or box jumps. It should heal on its own.

I did ask about running – I have the Spartan Race in 2 weeks. Doctor told me to use my judgement. That means that, in a week, I’ll have to assess my situation and see if I run or not.

You know, I’m getting sick and tired f this. Every time there’s a competition coming up, I seem to injure myself and miss it. I want to do those competitions! It stinks. This one most of all, as it’s the very reason behind this blog.

‘Guess we’ll see in a week how things stand.

Ankle

Well this sucks. I was having a great WOD and I hurt my anle.

We started out with deadlifts 10-8-6-8-10, going progressively heavier up to 6 and lightening the load, but still keeping it heavier then the first similar set.. so my second set of 8 was heavier than the first one. I started at 135lbs, went up to 235lbs and down again. I was good – it’s hot and humid out so I like it. I pushed myself, but didn’t go overboard and then be gassed for the WOD.

The WOD was quick and good. 4 rounds for time – 2 rope climbs (13-15ft) and 4 squat cleans 185lbs. With the deadlift done previously, the squat cleans could be a nasty thing. As my max clean is around 170lbs, there was no way in hell I could Rx the damn thing. I scaled it to 135lbs. I gave it a try, but I felt a sharp twinge on the side of my deltoid. I’m told by my physio I should roll my bicep. I’ll heed her advice, but that also means I have to scale down some more. I went down to 95lbs. It worked out well. I’m sure I could’ve pushed it,but risk busting the shoulder? No.

When the time started I went up and down that rope like the devil was after me – 7s! By the 19th second, I was at my bar for the lifts. I felt good, things were going great and in my last rope descent in the 3rd round, I went down way too fast and landed on one of my ankle. It hurt – no snap -but pain. I wasn’t sure if I had sprained it or not. My coach got me some ice just in case. After some times, the pain was mostly gone. It felt more like when you miss a step going down the sidewalk and roll on your ankle… that’s how it felt. So I went back to the WOD. I figured I’d do a squat clean, see how that went, and move on. At the first sign of pain, I’d quit. I managed to finish the WOD in 5:59, having “lost” about 1:30 to check if my ankle was ok.

At the moment, the bony part on the outside is slightly swollen and there’s a dull ache, but I can walk and put my weight on it. I’ll know tomorrow for sure how things are. My coach also checked up on me to make sure I was ok. 🙂

It’s one of those thing that differentiate crossfit from many sports or physical activities – the caring.

I just hope the ankle will be healed by June 16- for the Spartan Race.

Crossfit Open

Well, I’ve made another decision that’s either going to prove to be an awesome experience, or rank somewhere in the top 20 stupidest things – just like entering the Spartan Race. I’ve decided to register for the Crossfit Open. Each year, Crossfit Games are held for athletes worldwide – the best crossfitters; kind of like the crossfit olympics. To get there, though, you have to qualify through the Opens. Five WODs in five weeks that are judged by qualified personel or recorded and sent to the Xfit Games officials. All results and ranking are posted online. If you’re good enough, after the 5 weeks, you get to move on to the Regionals for more testing. Then, if you’re good enough, as far as I know, you get a spot in the Games. Honestly, I most likely won’t qualify to go past the Opens – not even sure I’ll Rx all the Open WODs – but it will be interesting to see how I stack against athletes from around the world. WOD 13.1 will be revealed March 6.

Because of work, I couldn’t quite go to the gym as planned, so I did the bodeefit WOD. I’ve discovered yet another way of punishing my legs. The WOD is 5 rounds for time: 20 lunges, 1 min handstand and 1 min forearm plank. It took me 15:15 to complete. I never thought handstands and planks would be so demanding on the legs! Holy gravity, that hurt… As the Mrs eloquently said: [censored!].

In about a week, my box will hold a special seminar on mental toughness; how to plough on regardless. Sadly, work is taking me to Fredericton and I will be missing it. Silver lining: there’s a crossfit gym right across the street from my hotel… small world. But the workshop made me think about motivation. What motivates me? I mean, I have goals I want to achieve and all, but what drives me to push more, to plough on during training when the weights get heavier, the body slows down and both the muscles and the mind cry in pain? I don’t know.

Whenever I’m done before others, I will go and encourage them – sadly the only way I know is from the book of military motivation: tell them to go on; rest will come later. Or some variation of this. Some need to be yelled at, others gently proded, and others ordered about. Everybody’s got a button that can be pressed, to tap into that reserve of energy and willpower and finish strong; to switch to a beast mode. I’ve never found something that works for me. Getting yelled at, ordered, cajoled; I hear it all, but the mind shields me (like in the Army, you let the words roll over you and do not get to you). Honestly, it sucks, simply because I can’t tap into that beast mode others do. Then again, that’s what I think, maybe others see me react differently. Until I find the way, I’ll keep searching.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 400ml water – after training.

Last WODs of 2012

2012 is coming to a close and I’ll be welcoming the new year with the Mrs in the mountains somewhere. I kept my promise and did at least 3 workouts – as today was skillz and a regular WOD. I’m not counting the shovelling or the outdoor activities in the snow.

Today’s skillz was all core-oriented. We started with L-sits. You basically sit on the floor and raise you butt and legs off the ground, staying in a seated position. That is freaking hard, and in I can’t do it, so I scaled and did the same hanging from a bar, then from rings. Five times, you have to hold as long as possible. My personal best is some 23 seconds. We then moved on to GHD situps, 4 rounds of 10. They went pretty well and I didn’t hurt my back, always a plus! Last was back extensions, 4 rounds of 15 and we added weight on the last 2 rounds (10, then 15 lbs). We were all sore and sweaty from that set of exercices. Tomorrow’s going to be interesting. Heck, clearing my driveway here was pure pleasure after all that!

On to the second class. We warmed up with 3 rounds of 10 OH Squats (plastic dowel), 10 knees to elbows and 10 burpees. I have officially reconciled myself with the OH Squat; I don’t mind doing them anymore. I’ve also been praised for improved kipping on the knees to elbows. I thought they were crap, but I’ll take it. The skill for the class was thrusters, 8-6-4-8. We added weight until the set of 4 reps, then went back to the weight of 6 reps, but we did 8 reps instead. It’s lighter, but still hard. That was a good skill and I actually managed to do 4 reps at 95lbs, which is the normal weight for men during WODs. Slowly, but surely, I’m becoming my old self again.

The WOD was fiendish: 1000m row, 100 pushups and 10 snatches at 195lbs for time, 20min cap. After thrusters and rowing, your shoulderas are burning. The 100 pushups just add to the pain, and then the snatches. It just builds up… the rowing went fine, just like the first 30 pushups. Then it seemed like someone turned gravity up a notch. My sets of 10s became sets of 8s, then 6s. Once than was done, I took a lot to simply do the snatch. I missed a lot of them, and I only had the 45lbs bar – an improvement from the 35lbs used during the last WODs. I finished in 13:09.

I probably won’t write until the New Year, unless I squeeze in some bodeefit in there. Here’s a taste of what 2013 will bring: I’m returning on the mats at the dojo, finally! The Spartan Race – Reason behind this blog! More insane WODs, more fun. My box will also be doing a 3 months paleo challenge starting in January. I plan on trying it and see if it’ll change things. So that means you’ll get to hear about how hungry/full I might get at time. 🙂

I wish you all a Happy New Year. May the best thing that happened to you in 2012 be the worse of 2013.

Legs

Today was quite a good day for me, even though my legs still hurt from Tuesday’s WOD.

The skills today were glute ham developper sit-ups, or GHD, as well as kipping pullups and double-unders. That’s right, simple skills I suck at. GHDs was a first for me. It’s fairly simple and I shouldn’t hurt my back doing them. On the kipping part, we took the movement apart, starting with the first step and adding step after step until the complete movement. No one used bands, and that was awesome. Now, on a good day I can manage 2, maybe 3, but they’re all very ugly and I swing out of control. Waste of energy, and I just end up ripping my hands open – not fun. My coach found the problem with my kipping. I was using a bar that was too low. You see, I can usually reach the bar with arms extended by standing on the end of my toes. Because of that, when I swing back, my legs are not completely straighten (lifted up a little so not to hit the ground), and a lot of downward momentum is lost, making it harder for me to swing up in a controlled manner. I then transfered to a higher bar, where I have to jump to catch it. Guess what? I cranked out 5 in a row, good form, good control. Hell yeah, I might be improving after all! As for the double-unders, well, it’s still hit or miss; I do 1 in a row or 3-5 in a row. Can’t seem to break that wall for now. I mean regularly, there have been the odd 6 or 7 DUs here and there…

The WOD was short and demanding. 4 rounds for time: 20 walking lunges with 45lbs overhead and 30 double-unders. Did the WOD in 9:53, Rx. 🙂 Now I’m really REALLY going to hate my legs tomorrow.

I know the title of the post is Legs, so there’s more to them than just pain. We had a newcomer today, a girl who might stick around. Friendly and also an professional ultramarathoner. That’s right, shes runs insanely long distances for a living. Better yet, she coaches running, too… and not just running on pavement, but Spartan Races as well. Ain’t life funny like that? I’ll try and book time with her to get a good/improved form and get tips and tricks – anything that’ll help me with the race.

Supplements

1 scoop (9g) Aminocore (BCAA) with 600ml water – right before and during training, 2 fish oil caps, 1 scoop (28g) Dymatize ISO100 whey powder in 350ml milk – after training