CFF Day 90 – Team Challenge Saturday

Saturday July 18, 2009 9:00 AM

Another Saturday, another Team Challenge. Another Victory. I’m getting good partner draws these days, I’m not sure if that’s a good or a bad thing! Came to the gym in a hurry, but still feeling good. Had T&O with me and they behaved very well, so that was nice! We started with an 800 run, and I was the last one to start since I was late, so I did it fairly fast, it felt good! I need to get a watch like Tom so I can figure out my splits!

Saturday team challenge – we did the Stadium Workout from the CrossFit Games;:
5 Teams of 4 – Our team was Daryl (from CrossFit in Buffalo), Brit, Stef, and Me

WOD:1 Round of the following – whole team has to finish individual station before anyone moves on:
30 20lb wallballs
300 meter row
30 x 24″ box jumps
30 x 30k push press
30 x 16K kettlebell swings
30 x 60k deadlifts

Thoughts:
Wallballs – Dang that’s heavy! I had a few that didn’t hit the plate so I had to redo them, that sucks! I don’t think I’m quite ready to be doing this weight, but as I’m right on the cusp, I thought I would give it a shot.
Row – I was pretty comfortable on this, 300M was really no problem
Box Jump – Had a good rhythm, but have to get faster.
Push Press – These were hard, shouldn’t have been that hard, but I was sucking wind pretty good when I got here
Kettlebell swings – I like these, difficult but manageable
Deadlifts – I repped out the first 15 then stopped – that was when my form went to hell, I went to repping 5, could only do that once, then repped 3s and 2s from there out. Form turned brutal by the end.

Reflections: Everyone wants to win the team challenge. My team was flying, I hadn’t worked out with Daryl or Stef before and I underestimated them, Brit is a superstar, so I knew that she would be pushing, it turned out I was the last person to finish just about every exercise. Since you can’t start the next exercise until everyone is done, that added a ton of pressure. In response to that pressure, I went for speed and not form, this was especially true for the PP and the DL, two exercises I’m pretty good at. I have to get better at slowing down, making sure the movements are right so I don’t injure myself. My lower back was not happy with me Sunday or today from those bad deadlifts. I think our team won the challenge by a minute or two, which really makes me kick myself for not taking more time to make sure I had good form.

Team Challenge Champs

Crossfitter of the Day: Daryl – this dude was a beast, he looked strong, but not ‘pick up my VW and throw it across the street, then run and catch it’ strong! One of the things that I enjoy about CF is that the really elite athletes don’t look like crazy musclehead bodybuilders, obviously they look fit, but not all roided out. It’s a testament to being an athlete vs. just being able to lift heavy stuff.

Day 67 & Day 68 CFF – Push, Pull, Mile, Burpee

Thursday June 25, 2009 – 5:00 PM

Another hot day, another CFF workout. Came to the gym feeling great, and ready to roll. Thursdays are typically longer WOD’s although I didn’t remember that until halfway thru the WOD. There was no strength work on its own today.

WOD:
AMRAP (as many rounds as possible) in 20:00
10 Push Press (35K)
10 Pull Ups (Green Band)

Completed 9 Rounds + 5 Push Presses

I’m not sure of the exact breakdown, but I was flying up until the 10:00 mark and then just hit the wall. As I stated earlier, thursday is the longer workouts, and I hadn’t paced correctly to ensure I would have enough energy to finish well. Had I paced properly, I think I could have gotten to 11 rounds.
Felt great afterwards, I was a sweaty mess, it was awesome.

++ Rx’d on this was 40k, so I was nearly Rx, which is great, and I actually did more weight than the women Rx, that is something that doesn’t happen often
–Need to pace better

Weight: 207.2 – Down From yesterday, good to see, lots of water weight, but we’ll take it!

Friday June 26, 2009 – 5:30 AM
Back to the GYG for the first time this week. It felt good. Looks like Lisa has become a pretty permanet fixture in the GYG, with Season on her way as well, I’m guessing Audra has been recruiting. Nate should be back from Fishing next week, and Pete is working back in after his injury. Brandon and Matt L were there as well…pretty full class for 5:30am

Strength – Ring Dips – 6 sets of AMrAP with the Blue Band
11-8-10-8-10-8-8

WOD – 15:00
Run 1 Mile
When Back, do AMrAP – Burpees

8:07 Mile
51 Burpees

This one excited me when I saw it. Because “the mile” is something that has been measured throughout your whole life, it makes for a great benchmark. I haven’t done it that often, but I’ve been doing it since 5th grade, and I think I remember all of my times.

5th grade: 7:10
10th grade: 5:36
12th grade: 6:10
13th grade: 6:26
16th grade: 8:30
Today @ CFF: 8:07

I know I’m going to get faster. So that is cool. I didn’t leave much for the burpees, b/c I wanted to kill the mile. The one good thing about my burpees was that I didn’t rest, not once. I took about 30seconds after my mile, then got right into them, they were sloppy, but I did them, true to form, every one.
They will get better as I get stronger. Season said she was thinking about riding her bike to the workout. I think that’s a fantastic idea. Perhaps I can get my bike out and do the same. That would definitely help me get acclamated on it.

++Super happy with my mile time
–Burpees were sloppy and slow.

Weight: 206.4 – Slowly working my way down to 197. @ 197 I get to go have a delightfully horrible meal that is not anywhere close to good for me. Chicken Tetrazinni from Papa Joe’s on the south side. My favorite meal of all time. I chose 197 because I figure I’m going to gain at least 2lbs from that meal, but prolly not more than 3. I told myself that once I’m under 2 bills, I’m under for life.