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A Tired Friday

It’s been a long two- to three-week run. My diet and sleep have been awful, that latter of which is especially hurt by the fact that I’ve been up late most nights working and waking at the same early hour (between 5:30 and 6:30).

Despite the long and hard run of late, it’s all been really good and fun, even work where we’ve been cranking out some good code. That said, my body was just not quite “there” today. For that matter, neither was my mind!

Today was originally planned as a 25-minute AMRAP. Combining my general state of physical and mental exhaustion and the fact that my week started with a 19-minute AMRAP, I decided to scale today’s back to a 16 minute affair.

I hate doing this but sometimes you must recognize where your mind and body are at a given moment, get your ego out of the way and back off. Easier said than done … at least for me.

MetCon
16 Minute AMRAP
6 Front Squats @ 45% of 1RM - 117 lb.
8 Pull Ups
10 Weighted Sit Ups 25 lb./15 lb.
Run 200 meters

Result 6 rounds

It wasn’t pretty but it was a fun workout and I’m glad I dragged my ass down and got some work in.

Ready for a rest day and fun Saturday with the pooches!

Happy weekend!

Sometimes I’m Too Organized

So, I am kind of an organized person (most of the time).

I was walking back toward my setup to get into my work, starting with cleans, and had to laugh when I realized how I laid it all out.

There’s a rack for the jerks, the bar for the cleans in front of that, and then, in front of the clean bar, I placed my ball, rope and kettle bell in the order they appear in the MetCon.

LOSER!

Olympic Lifting
High Hang Cleans
9x 2 @ 75% - 160 lb.

Behind-the-neck Jerks
15x* 1 @ 70% - 143.5 lb.

Accessories
4x
8 Floor Presses - 115 lb.
12 GHD Sit Ups

MetCon
3x
6 Knees to Elbows
10 Ball Slams 20 lb./12 lb.
50 Double Unders
12 American Kettle Bell Swings 1.5 pood/1 pood

Result: 7:11

'Punished' myself with more American KBs and double unders today because I wasn't pleased with how I did them earlier this week.

The DUs sucked again today … killed my time, such that it is.

*It was supposed to be 12 BTN Jerks but I kept screwing up a video of my final lift and it took me 3 extra lifts just to get it done … [spoiler alert] I dip forward at the end.

Sorry, hope I didn’t ruin the classic weightlifting film, ‘Craig the Jerk’, for anyone.

I Did Fran in 3:09!

Unfortunately, it was during a friend’s dream last night.

Jackie just wrote me to tell me she dreamt we did Fran (again, I guess) and I did it in 3:09 while our friend Jill did it in 10:54.

The best part?
I was, apparently, completely nonchalant about my 3:09 and our friend Jill was jumping up and down with her 10:54.

I love that I just crushed my Fran time by several minutes and didn’t even care.

I also love that I PR’d Fran and now that my PR is around 3 minutes, I am never doing Fran again.

I don’t care that it was someone else’s dream, I’m taking that time!!

Fran Talk
This stuff just kills me.

It’s a thread between me and my high school team. Several of my girls are regulars at our box and today was the first time a couple of them “got to” do Fran.

When the first text came in, I nearly fell off my chair. Not because it was unexpected; rather, the young woman who sent the text is my hardest working, humblest, quietest and most talented player. She simply wasn’t the one I expected to bust that out first.

Fran Talk
This stuff just kills me.

It’s a thread between me and my high school team. Several of my girls are regulars at our box and today was the first time a couple of them “got to” do Fran.

When the first text came in, I nearly fell off my chair. Not because it was unexpected; rather, the young woman who sent the text is my hardest working, humblest, quietest and most talented player. She simply wasn’t the one I expected to bust that out first.

BIRTHDAY WORKOUT!
Meg (in pink) celebrated her birthday today in the most awful, horrible, evil-freaking-way possible: Fran.

Meg’s one of my favorite people at our gym. She’s one of the hardest workers, has a great attitude, and is really starting to make progress. She killed her Fran today, too :). So proud of her!

Something Shiny!
It was really hard not to do Fran today with the groups. Well, it’s never hard not to do Fran … but I missed the community suffering aspect of her today.

But, I stayed strong and focused on my plan and, for that, I’m pleased.

StrengthHigh Bar Back Squats
4x 5 @ 75% - 228.75 lb.

Conditioning6 Minute AMRAP
6 Shoulder Presses @ 45% of 1RM - 70 lb.
9 Jumping Squats
12 Hand-release Push Ups

Rest 2:30

6 Minute AMRAP
6 Push Presses @ 70 lb. (keep same weight as Shoulder Press)
12 Lunge Steps
24 Double Unders

Result AMRAP 1: 4 + 8Result AMRAP 1: 5 + 23

Joanie (one of our awesome coaches and CrossFitters) and I met up at 7, between classes, and raced. I won the first MetCon by a few reps and she beat me by a few reps on MetCon 2. SO FUN!

BIRTHDAY WORKOUT!
Meg (in pink) celebrated her birthday today in the most awful, horrible, evil-freaking-way possible: Fran.

Meg’s one of my favorite people at our gym. She’s one of the hardest workers, has a great attitude, and is really starting to make progress. She killed her Fran today, too :). So proud of her!

Something Shiny!
It was really hard not to do Fran today with the groups. Well, it’s never hard not to do Fran … but I missed the community suffering aspect of her today.

But, I stayed strong and focused on my plan and, for that, I’m pleased.

Strength
High Bar Back Squats
4x 5 @ 75% - 228.75 lb.

Conditioning
6 Minute AMRAP
6 Shoulder Presses @ 45% of 1RM - 70 lb.
9 Jumping Squats
12 Hand-release Push Ups

Rest 2:30

6 Minute AMRAP
6 Push Presses @ 70 lb. (keep same weight as Shoulder Press)
12 Lunge Steps
24 Double Unders

Result AMRAP 1: 4 + 8
Result AMRAP 1: 5 + 23

Joanie (one of our awesome coaches and CrossFitters) and I met up at 7, between classes, and raced. I won the first MetCon by a few reps and she beat me by a few reps on MetCon 2. SO FUN!

Lots and lots of Pre-Hike Work

And you know that can only work out well … I mean, what could go wrong with a shitton of work at the gym and then a few hours on the trails?!?

Snatches are coming together. Did my drill work and really worked on firing the hips again today. I’m not being patient enough over the bar, so I’m sending it away from me a bit too much but it’s such a huge overall improvement. The lift is (slowly) starting to truly come together, which is so damn exciting.

Olympic Lifting
High Hang Snatch
9x 2 @ 70% - 100 lb.

Overhead Squats
7x 3 @ 70% - 122.5 lb.

Accessories
4x
6 Good Mornings - 155 lb.
6 Barbell Rows - 155 lb.
12 GHD Sit Ups

MetCon
7 Minute AMRAP
6 Ring Dips
8 Box Jumps 24”/20”
14 Russian KB Swings 3 pood/2 pood

Result: 6 rounds + 4 Ring Dips

It’s been ages since I’ve done Good Mornings and nearly as long since I’ve done Barbell Rows. Both were hard today!

Um, 3 poods is also heavy. What dumbass chose that weight? Oh, right. Me.

Sunday & OldManFit Week 1 Rumination

No cool CrossFit photos today (um, are there cool CF photos?) but thought I’d throw up a lovely photo from our Bear Creek hike yesterday.

Week 1 Rumination
Overview
All in all, I am pleased with the first week of my ‘new’ programming philosophy. I did a lot of work but never felt overwhelmed or worn out. Tired and done at times, yes, but my recovery time was appropriate and I was always ready to go when I next stepped into the gym.

In fact, for softball on Tuesday night and when we hiked yesterday, I felt physically great. Moved fast and strong during softball and, while hiking, the trail was easy, despite being nothing but switchbacks, straight up the mountain.

This is the sort of physical feedback I’m looking for each week. When I go to do something else, I should feel and be ready to go (and it was nice to see that in action).

Notes
After Friday’s MetCon (C&J/C2B ladder), I feel stronger about my approach on MetCons with 1RM percentage-based weights and Olympic Lifts. I will continue to test and re-test, develop and re-develop my ideas but it’s always nice when an experiment makes you feel more confident about where you’re going.

Week 2 Starts
Sunday
19 Minute AMRAP
5 Thrusters @ 40- 45% of 1RM Push Press - 80 lb.
50 Double Unders
5 Chest to Bar
Run 400 meters

Result: 5 minus Run 400 meters

Excited for the week ahead!

The First Schedule Modification of the Week

I had a chance to hang with Alan - our box’s owner - this morning at 7 between classes (he coached 6 and I had 8:15). We haven’t lifted and worked out together for weeks due to our conflicting and nutty schedules.

I was going to do my 20 minute AMRAP today but, I decided to bend/break a couple of my rules to get a WOD in with my buddy. And it was fun to lift and WOD with someone again.

Strength
High Bar Back Squats
5x 5 @ 65% - 200 lb.

MetCon
11 Minute AMRAP^
2 Clean & Jerks @ 155 lb./115 lb.^^
2 Chest to Bars
4 Clean & Jerks
4 Chest to Bars
6 Clean & Jerks
6 Chest to Bars
and so on …

Result: 9 on 10

^I owe a 15+ minute AMRAP … so now today’s planned 20 minute AMRAP moves to Sunday.

^^Olympics in a MetCon? So, there are only a few scenarios where I will do this. Ladders are one of them.

Why? Because I find that I do not try to run through my lifts too fast during a ladder WOD like I do in an AMRAP. I find that during ladders, I tend to focus heavily on the lifts themselves where form degradation is minimal.

And, in the end, I knew the number of lifts would be damn-near appropriate.

Case in point, I did 29 total, at what was around 75% of my 1RM and the rep scheme fits into the higher end of Prilipen’s chart for that weight/rep. I also moved intentionally a bit slower on this one to keep reps down a bit since I did a bunch of cleans and jerks yesterday.

All in all, good WOD but an even better time working with Alan, improving my HBBS and racing someone in a MetCon (I lost by a few reps dammit!).

Cleanin’, Jerkin’, Jumpin’, Dippin’. You Know How It Is … It’s CrossFit

Great morning of work. My jerks are SO much better right now. The bar is moving straight up, I’m getting under the bar quickly and my landing is damn-near where it should be (still a little tightropey).

Strength
Clean Drills
- high angel drops
- clean hip and pull fire

Clean
10x 2 @ 65% - 136.5 lb.

Jerk
10x 2 @ 60% - 120 lb.

Accessories
4x
5 Knee Jumps - 25 lb. bar
7 Romanian Deadlifts - 185 lb.
15 Triceps Extensions

MetCon
3 Minute AMRAP
6 Spiderman Push Ups
6 Jumping Squats

Result: 7 rounds +6

Rest 90 seconds

3 Minute AMRAP
6 Ring Dips
6 Weighted Lunge Steps 25 lb./15 lb.

Result: 5 rounds

The knee jumps were absolutely comical. I kept on damn-near missing my landing. Then, a little later, someone saw them on the board asked me to demo one.

No problem, I said!

I fell over backwards into the wall because I jumped so well and high … kind of forgot I was doing the demo without a bar on my back and caught myself off-guard.

I’m that awesome.

Best. Coach. Ever.

Le sigh.