Workout comments: Modification of the Fight Gone Bad workout. Total was 375. The rower is replaced with the double-unders. Had to take several breaks throughout the workout, which hurt my total reps. I just couldn't keep these up.
Evening
About 2 hours of basketball with the work league. Just an open gym tonight. I haven't played in almost 3 months, which is to say the game was pretty sloppy. Took some protein in after the game and slept well. Not as sore the following day as I expected to be.
Workout comments: I felt considerably better than I did during yesterday's workout. Even after the deadlifts and pullups, I still had a lot of energy to do both metcons. It was probably the best consistent strings of double unders I have ever put together. I only faulted on a few of the rounds, and it was only 1 fault per round. I honestly think the difference was the Vibrams I was wearing for the workout today. I felt like wasn't losing any momentum by landing on the cushioning of a normal sneaker. The situps were defintely the limiting factor on this workout.
Workout comments: It's about time I tried for a 1 rep max on the bench press. While I can't call this a true max effort because it was done on the Smith machine, I'll take what I can get. Will, a guy that I know from work was spotting me on this last rep and mentioned that I might want to try and exhale during the lift, and sometimes that helps him push over that wall where the weight sometimes get stuck. I'll have to try that next time. I have taken this 333111 routine from the Max Effort Black Box routine by Michael Rutherford. I have heard from various sources that this is a legitimate way to increase your 1 rep max for various lifts in an effecient manner.
The metcon was origially supposed to be 3 rounds, although I started running out of time and had to get back to work. Can you believe it? The reps for all stations were pretty much unbroken during the first round, but it was a different story for the second round. Ironically, double unders were giving me trouble in the first round. I found that I could hardly string together 5 reps before faulting. In the second round, I made it through 40 DUs unbroken before I failed. The box jumps were also pretty tough, something I'll have to spend some time working on.
Late Afternoon I haven't done an honest Crossfit weighted workout since last Wednesday, and I wasn't sure if I would be well rested, or just out of shape.
I was hoping to hit 14 again, a number I reached a few weeks back. Despite the speed at which I thought I was moving, I just seemed to run out of gas after about 3 rounds.
Workout: Barbell complex
AMRAP in 20 minutes:
5 Thrusters (95#) 7 Hang Power Cleans (95#) 10 SDHP (95#)
My goal for this workout was 10 rounds. I figured I could easily average 22 reps in approx. 2 minutes or less. Boy was I wrong. The first round flew by in 1:39, which was surprising, but it was all downhill from there. I lost count of the rounds at some point, but I'm pretty sure it was either 7 or 8 complete rounds. I'm leaning towards 7 rounds, because that averages just under 3 minutes per round, which is what I was clocking some of my later rounds to be.
This was a really tough workout, probably should have been even tougher had I attacked it has hard as I should have. I still have to work on mental toughness and get "comfortable" in the anaerobic "red zone."
Bit of a late post, but I've been on vacation in Naples, Florida for the past week. Here's a few workouts since then:
Wednesday, April 7th (afternoon)
WU: air squats, SDHP practice
Workout: Central Bucks Crossfit
21, 18, 15, 12, 9, 6, 3 SDHP (65#)
3, 6, 9, 12, 15, 18, 21 KB Swings (53#)
Shuttle Runs (4 cones, set every 12 meters)*
* Done before each round of SHDP and KB swings, 7 total.
17:30
Friday, April 9th (morning)
An easy run down in Boca Raton, Florida while waiting for Brigid to get out of some training sessions. Spent the morning drinking coffee with this view:
Not to mention the fact the route I took was pretty much right down A1A Beach Front Avenue:
I didn't see Vanilla Ice, not all the Lamborginis, but I'm sure I wasn't far enough south for this.
Workout comments: This was one of the hardest MetCon workouts I think I have ever done. None of the movements were done to muscular failure, but my lungs were burning so bad that I could hardly breathe through most of the workout. I have been physically drained for the past few hours following the workout. This morning I consumed cereal, skim milk, a banana, and orange juice, but did not have a chance to consume much water before this workout.
General comments: I originally stopped by to see the workout, with the intention of participating only if the majority of the movements focused on the upper body. I took one look at this and couldn't resist. I had the ankle brace on and it hadn't hurt once during the day. It didn't hurt at all during this workout, but I'll keep off of it during the rest of the week as well.
Sleep: 7.5 hours
Body condition: I felt physically fine prior to this workout. Maybe slightly tired, but that was it. Following the workout, I feel fatigued, but nothing is overwhelmingly sore.
