Superfit 2011 fourth workout

This is the last wod of the competition, and I was in the last heat because I was in the bottom five. I'm a bit frustrated by this, I've been xfitting for 2.5 years, I've been on the zone diet for 2 years and then the paleo/zone for about 4 months, I learned about recovery and mobility and practice it everyday, while getting a professional massage every two weeks (and I needed to get one every week for a while there) to make sure my muscles aren't suffering from an excess of inflammation.

Point is, I felt like I should be better than placing in the bottom five. So I was determined to do really well on this one, and I did have my best performance of the weekend. I felt confident with this workout because of the OHS's, my shoulder mobility is much better then most dudes (remember those massages?) so I wouldn't be fighting my own muscles or having to really focus on keeping the weight overhead. I could use my muscles to maximum efficiency.

I ended up doing four and some change, which was better than a few other CFOTers. However, it was exactly half the amount the guy who one it did (ridiculous), if that gives you an idea of relativity. My performance bumped me up two spots, but it also helped that 11 people didn't even show up to do this wod, so it kind of diminishes my sense of accomplishment. I just feel a bit weak, that I'm not progressing like I should be, it's a bit frustrating. I will say this though, I look way better than I did when I started, and I'm looking better every day, especially thanks to the paleo challenge some of my friends are doing, but I'll save that for another post.

Anyway, here's an awesome video put together by our videographer Koz:

Superfit 2011 third workout

This was a somewhat surprising and humbling experience. In posting my earlier blog post I said my goal was 40, but I had completely forgotten about the 7 pull ups on the minute. I ended up getting nine reps, which was not a whole lot, not a lot at all.

My game plan was not to burn out quickly, I wanted to pace myself. So I decided to go for 10 thrusters the first round and go by how I feel after that. I knew that the difficult part with this wod was the pull ups, but it had been a long time since I've worked out with c2b pull ups, something I should get back to.

So the first round goes ok, I tried to get a final one as the seconds ticked down and although I think I got it the judge said no. In doing the pull ups I'm really feeling light, and I'm doing belly to bar pu's. For some reason I just feel like it's easier that way, I'm using my momentum more if I'm starting up at a higher place. In the video you can hear Melissa mention that I'm going too high, perhaps I was, but like I said they seem easier when I'm going up that high. I think my first round was pretty strong, but after that I didn't have a lot in the tank. I didn't really feel winded, I just felt like moving was difficult. Sometimes I wonder if I'm all fast twitch, which would be pretty bad because I'm really not that strong.

Anyway, I really struggle with the pull ups, but my form was pretty darn good on the thrusters and was surprised they weren't difficult. Here's the video, so you can see me hit the wall after the first round:

Superfit 2011 second workout

Deadlifts and double unders

For the deadlift and double unders, I actually did way more than I thought I would. I got all the way into the fifth round before time expired. This workout really hurt me, physically as well as score wise. A lot of people were able to get this one done in 4:30, if not faster. My deadlift is crap, and I need to really work on it. This is a big, big flaw in my game.

I also learned that I really need to work on my double unders. In jumping high enough to clear the rope, I'm collapsing my body instead of using plyometric energy like a box jump. This is something else I need to add to the mix.

It's kind of sad because this is the quintessential crossfit couplet, and I suck at it.

If you like to see major thoracic bend, then by all means check out the vid. And a special thanks to Maggie for videotaping this as well as her support.

Superfit 2011 first workout

First workout, the skills test

Got 57th in this, which was one of my better rankings.

I was fairly close with hitting my goals, if I didn't actual make it. The most surprising was the L-sit, which I've held for longer than 30 second before. However with this workout the tolerance was a lot lower than what I'm used to. The handles were literally inches off the ground, so no room for error. I only lasted for 10 seconds, much lower than I thought I would get.

The Xfactor that was the med ball pull ups was interesting. I tried underhanded for the first time, and it was a lot, lot easier. However the ball slipped and so I only got seven. Considering how wacky of an exercise this is, I'm ok with the results.

Got 12 OHS, this was a the bottom of what I was aiming for, but I just didn't have it in my shoulders.

The row sucked, got like 1:43, was surprised at how tired I was.

Here's a vid of the med ball pull ups:

Superfit results

Going to flesh this out later, but posting now that I placed 66th out of 73. Not exactly happy, but it is what it is and I have a plan for improving. Here's a picture of me doing the KB workout, the last one (and the one I did my best in).

Off to class, we're having a TON of snow here in Alexandria so I'm hoping for any kind of turnout.

Thoughts te day before competition

So, here is the workouts for the weekend:

Event 1: “Individual Skill Test”

• Unbroken L-Sit Hold. You get one attempt at holding your feet off the ground. The legs must be straight. Clock starts as soon as you lift your legs off the ground. (2 minute limit)
• 1 minute rest (rest starts immediately after you fail the L-Sit Hold)
• Unbroken Medicine Ball Chest to Bar Pullups. There will be a medicine ball held between your legs (20/14) and for each rep you do with the medicine ball you will get 30 points. If you drop the ball, you can still do chest to bar pullups, but each rep only counts for 1 point. If you drop off the bar at any point, your attempt ends. (2 minute limit)
• 1 minute rest (rest starts immediately after you drop from the bar)
• Unbroken Max Rep Overhead Squats (135 / 95). Bar starts from the ground. You can get overhead however you want and the time starts as soon as the bar moves from the ground. If you drop the bar or the bar touches your shoulders or head after you have it overhead, your attempt ends. (2 minute limit)
• 1 minute rest (rest starts as soon as you drop the bar)
• 500 Meter Row (no limit)

Everything here is something I'm pretty good at, except for the med ball c2b pull ups (WTF?!?!). Yesterday I worked with an 8# med ball and got a few, then I got scared I'd wear myself out and stopped. Today I tried a 14# one, got a few, and then stopped for the same reason. Also tried it with 20#, but I couldn't get it up there (so annoying). That being said, I think I can go for at least 30 secs with the L sit hold, maybe longer. With the OHSs (Yes!) I'm not sure how many I can do unbroken of 135#, but I can do three reps of 195 and 21 reps of 95#, so I'm thinking I should go for 12-15. For the Row, I think I should have a 1:3X in me. Honestly almost all of these play to my strengths, just look at my wish list for what I wanted to show up. However, even having said that, I'm afraid that my strengths won't be strong enough. But that's crossfit for you. I'm really not sure

Event 2: “Stings Like a Bee”

5 Rounds

• 275/185lb Deadlift, 6 reps.
• 24 Double Unders

Time cutoff is 7 minutes. If you don’t finish, your score is total number of reps, but you can’t rank higher than someone who does finish.

This one is going to be the most difficult for me, as 275# is going to be really heavy for me. I fear that I'm going to do one rep, get light headed, and have to take a knee. Very excited about the double unders, I'm getting way more consistent with them now. I just hope I'll be able to finish 1.5 rounds, to be perfectly honest.

Event 3: “Death Becomes Us”

• 6 Minute AMRAP of Max Rep Squat Clean Thrusters (115 / 80)

Starting on the first minute, and every minute thereafter, do 7 for men and 4 for women chest to bar pullups. Score is total number of thrusters. And no, you don’t have to do pullups on the last minute. We will not allow a pause between the squat clean and thruster, so no jerking or push pressing. There must be an unbroken movement from the bottom of the clean to the top of the thrusters. You can pause in the bottom of the squat.

God I hate Thrusters. The squat clean will not be difficult, it will be the thruster part that will suck. My goal is to get 40 of these, so it is almost like a heavy Fran.

Event 4: “The Great Equalizer”

10 Minute AMRAP

• 20 KB Swings (55# / 35#)
• 10 Goblet Squats
• 5 OH Squats (each arm)

A Goblet Squat means you hold the kettlebell in front of you and it is not allowed to rest on your shoulder. Score is total number of reps. On the swings, we are looking for the kettebell to be pointing straight up overhead and the shoulders totally open. If the bell droops, that’s a no rep.

I'm really not sure how to feel about this one, 50# isn't much, but I've never done OHSs with a KB before. I'm going to go for 7 rounds.

Event 5: “Train Wreck”

• 50 Box Jumps (~30″ / 24″)
• Lunge Length of Mat (~40 Feet). Men hold 52# Sandbag and 55# kettlebell however they want. Women hold 32# sandbag and 35# kettlebell however they want.
• Run 800 Meters with the sandbag.
• 10 Ground to Overhead (135# / 95#)
• 10 / 5 Muscle Ups

The top 5 men and the top 5 women will compete in event five. The final event score counts double given the smaller number of competitors. Bar positions will be determined by who comes back first from the run. Muscle up stations will be chosen in order of ranking g0ing into the final event. For muscle ups we will need the arms to be fully extended at the bottom and see the wrist turned outward. Time cutoff is 25 minutes and whatever place people are is the final place.

This is for the top 5, which I doubt I'll make, but in case I do here's my plan. Running with the sandbag is going to be the toughest, as we never do that at CFOT, but I should burn through the box jumps and do decently with the C&J of 135. The most muscle ups I've ever done in a "row" (should note that this is one at a time) is five, so this will be tough for me.

I wish I was having dinner with the rest of the CFOT crew down in Charlotsville, but unfortunately Kristin doesn't get off of work until late tonight, so I'll be showing up at around 11, maybe midnight. I have a feeling even if I got there early I'd have difficulty going to sleep because I'm such a late night person.

One thing I've noticed is I'm not really nervous. I don't feel the need to really hype myself up about this. I've tried to make each workout count, I believe in my training, and that my performance is going to be based on a lot of little choices I've made, instead of one big decision I've made or an action I've taken. It's too late to really do anything that will make a difference, and I don't think there's really anything I could do different.

I've done a lot of performances, like I've sung and danced solo in front of over a thousand people, and I guess I'm using the same approach here. I feel fairly calm, but I know that when tomorrow comes I'm going to be pumped with adrenaline. Alright, time to start packing....

Quiet before the storm

Can't believe I'm going to be competing this weekend. We'll find out the work out 48 hours in advance, which on one hand I don't like because I will have time to freak out about it, but on the other hand I will have time to prepare myself (and not freak out). I just keep picturing workouts with handstand push ups, lots of muscle ups, and pistol squats. But who knows, maybe the strength wod will be overhead squats, and the met-con will have box jumps, rowing and double unders.

Everyday I really do try to give it my all in the gym, I know that I won't have a chance to do it over again so I have to make it count. I just wish I was stronger, faster, and more skilled. But I doubt that desire will ever change, so I'm glad I still have the fire.

Had seven people show up for the pull up class last week, very exciting and glad to get things back on track. This time around there were more higher-skilled people, like people who were there to work on stringing their pu's or wanted to learn butterfly.

Today the WOD was the Hopper wod of AMRAP back squat 225 for three minutes. This workout really does make me feel weak, as I see so many people posting in the 30's. But I managed to squat the weight 4 times in a row, and then managed to get 7 more (not unbroken). That's 11 total, 2 more than back at the Hopper. ...I feel like this type of workout is what really typifies my weakness, how I can start out strong and then my body just stops responding.

But, on the bright side, I am seeing improvement. The Paleo Challenge is going along well, it's helping me stay on the diet on the weekends. I'm noticing some difference in body composition, and I imagine this is helping out my hips a lot since it lowers inflammation.