The past couple of training sessions for me have been up and down. Saturday was probably the best I have ever done, and Monday was one of my worst days.
Saturday WOD:
Elizabeth
21-15-9
Squat Clean 135#
Ring Dips
I have been looking forward to doing this workout since I had seen it. I knew that ring dips and cleans are two of my strengths and felt like I would be able to put up a good time. I was working out with the two trainers- Josh and Frankie so I wanted to do well. I started out and was able to do 11 unbroken cleans. I could have done more, but wanted to pace myself for the rest of the workout. I finished the cleans first, only about 10 seconds ahead of Josh. We both hopped up on the rings at the same time. I got 18 unbroken then slipped. I tapped my foot on the ground to reset, and finished my last 3. I had pulled away from Josh, but knew he would be close because of his exceptional endurance. After looking back at it, I went slower than I needed to on the set of 15 cleans. I did a lot of singles and 2 reps at a time. I think I could have strung together 3 sets of 5 if I would have really gotten after it. I still felt really good as I moved to the set of 15 on ring dips. I flew through those unbroken and jumped on the bar for my last set of cleans. I did a set of 5 and a set of 4. I jogged to the rings and did 7, shook my arms out real quick, and finished the last two. My goal was to get a time of under 7:00 minutes, but I knew that would be tough. I ended up with a time of 6:29 which I was ecstatic about. Josh finished second a whole minute and 20 seconds behind me. This was by far my best CrossFit performance, other than lifting heavy.
Over the weekend, I was craving subs and sugar for some reason. I ate terrible Friday, Saturday, Sunday, and Monday. I just could not get back on track to eating good foods. Monday's workout was a wake up call that what you eat fuels your body.
Monday 1/30/12
Strength
5-5-3-3-1-1 Thrusters
We warmed up and were going to work up to a max set of thrusters. I have been good at this exercise since the first time I tried it, since my legs are pretty strong. My sets were:
5- 135
5- 155
3-185
3-205
1-225
1-245 fail
I felt pretty good working my way up through the thrusters, other than the discomfort in my wrists from holding 200+ pounds. This wasn't a big deal though. I hit 225 relatively easy and expected to hit 245 as well. The weight felt heavy, but I have always been a good 1 rep person. I should have got 245, but my shoulders just couldn't lock it out. I had the weight 90% up, but just couldn't finish the lift. This kind of frustrated me and sort of set the tone for my WOD.
WOD:
Jackie
1000m Row
50 Thrusters 45#bar
30 pullups
After destroying the WOD on Saturday, I set lofty goals for myself of reaching another sub 7 minute performance. The gym was packed so we did a partner Jackie (one partner does the whole Jack, once they finish, the other partner starts). I partnered with Ricky, and let him start us off right. He put down a solid time of 10:43 and I began my row. I started my row in 3rd and quickly chased down the 2 people in front of me. I had a PR 1000m row time of 3:16 and I wasn't really going as fast as I could (I want to test my 1000m row now because the record is only 2:57, I'm not too far off). I expected the thrusters and pullups to be relatively easy, but I just hit a wall. I had to drop the bar and rest 3 times during my 50 thrusters and took forever on the pullups. I was just gassed and had no energy at the end. I blame this due to my bad eating habits, because normally I would be able to push through and finish stronger. I finished with a very disappointing time of 9:23, 4th best for the day. The only good thing is that my team won. I made a vow that starting today, I am going to eat strict Paleo for at least 2 weeks. I want to see if it makes a difference in the energy levels of finishing a workout.
Here is a video of some of my first ring muscle ups I have ever done.
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