Training

Todays workout:
30 yard prowler push @ 180 lbs and then 3 rds of 3 burpees and 5 box jumps @ 24". rest 7 minutes between rounds for full recovery. repeat 7 times

times were from 48-50 seconds

30 yard prowler push @ 180 lbs and then 3 rds of 3 burpees and 5 box jumps @ 24". rest 7 mins for full recofu from pat skinner on Vimeo.

Training Update

A couple of recent PR's this week. A 100 lbs weighted pull-up and a 445 lb clean (double overhand grip) dead lift.

The training emphasis has been on strength with almost no conditioning recently and right now I am enjoying that.

Off season training

Long time since the last post.

I had to stop midway through the Crossfit Open this year due to a wrist injury that woudld not allow me to do any overhead movements. This injury is still lingering and is hopefully something I can take care of soon. I have shifted my focus to off-season training and for the next few months my goals in training are to get only get stronger.

With this in mind I tested a few things and hope to have some improvements on them going forward.

I tested by 1 rep max in the high bar back squat and deadlift. I then tested a Crossfit named WOD, "Helen" which is 3 rds for time of 400m run 21 kettlebell swings with 55lbs and 12 pul-ups. I then tested a 2000m row.

MY scores were
1rm HBBS = 315
1rm deadlift = 475 (PR)
Helen = 7:43 (PR)
2k row = 6:48 (PR)

I still can't support weight overhead or front squat so my training will be compromised for a while but I hope to use the time to bring up my HBBS a bit.

Tomorrow I am running a half marathon using only Crossfit training. My longest run in the past 30 days has been a 3 mile recovery run. I have ran under 10 miles in the last month. We will see how this turns out tomorrow.

Crossfit Sectionals Update

Crossfit Sectionals season has started. The competition consists of 6 workouts spread over 6 weeks. You are ranked against competitors in your region. I am in the Northeast region competing against 1,066 other competitors vying for 60 spots at the Northeast Regionals.



Week 1's workout was :
Complete as many reps in possible in 10 minutes of the following couplet
30 Double Unders
15 Power Snatches at 75 lbs.

I completed 6 rds and 30 Double Unders for 300 total reps. This had me ranked 216 in my region after week one. This leaves me plenty of work to crack the top 60 in the region.


Week 2's workout was:
Complete as many reps in 15 minutes of the following triplet
9 Dead lifts @ 155 lbs
12 hand release push ups
15 Box Jumps on 24" box.

I completed 12 rounds plus 9 dead lifts and 3 push ups for 444 total reps. Based on the strength of this workout I have jumped to 108th overall in the region. Still plenty of work to do, but the top 60 is now possible.

My only concern is a nagging wrist injury that will not allow me to complete certain movements. If one of these movements comes up in the workouts I will have to drop out of the competition and shift my focus to next year.

Training Continued

The most recent testers we had:

3 rounds for time:
15 Dead Lift - 185#
15 Ring Dips
20 Box Jumps - 24"

I completed this in 3:17. I was pleased with the power output and this was a very competitive time. This is an absolute "wheelhouse" workout for me as these are 3 of my better movements and the workout was in a time domain I am comfortable with. I feel primed and ready to go for any workout that tests this energy system.


The next tester we had was on Wednesday and was:

for time:
50 Handstand Push Ups
100 pistols (one legged squats)
150 sit ups
200 double unders

This took me 31:23. This was not a competitive time but I knew going in this WOD would be a struggle. HSPU's and pistols are my two biggest weaknesses but they are getting better and this represents progress for me.

Sectionals training continued

As I mentioned before currently my training for sectionals consists of WODS on Tues,Weds, Thurs with a tester WOD on Saturday and recovery WOD or WODS on Sunday. The last 2 testers have been mixed results.

The first tester was:

Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk

total points = (cals + reps + reps + reps)

my score was 206 = 97 cals 73 pull-ups, 18 squats, 18 push jerks.

This is the one that went well. I rowed 97 calories which was 3 under my goal but still acceptable as I hit more pull-ups than expected. I hit 73 pull-ups in 3 minutes using a pretty straight forward method: 20 immediately, rest approx 30 seconds 20 reps, rest 30, 20 reps, then finish with whatever I had left. Squats are my biggest weakness so I just wanted to be steady, 18 reps was ok. The push jerks went a bit better than expected and I think low 20's is possible next time. Overall this was as good a performance as I've had in a while. I did this on Wednesday and hit the next tester on Saturday. This was a mistake as I laid on egg on the next tester due to being under recovered in my opinion.

The second tester was :
for time:
5 muscle ups
10 HSPU
15 clean and jerk - 155#/105#
25 wall balls - 20#/14# to 10 ft
30 burpee jumping pull up
35 row cals

Muscle ups were done unbroken. HSPU were broken to 7/3 with only 3 seconds rest between. C+J took about 3 mins and wall balls were unbroken. The burpee pull-ups and the row turned into a disaster as I completely gassed and had no drive to finish. I thought sub 10 and maybe even sub 9 was possible but finished in 11:10. This is one final lesson in that I need to watch recovery and the adverse effect being under recovered can have.

Training for the Open Sectionals

http://games2010.crossfit.com/

The Crossfit season is only 6 weeks away. Training has been going excellent and I have been consistently getting stronger and better at weaknesses.

The next 6 weeks will be spent refining the movements and taking care of any injuries and mobility issues. I will rest on Mondays and Fridays. Tues, Weds and Thurs will be spent training and Saturday will be test workouts. Sundays will be programmed mainly for recovery. This will be similar to how training will go during the season with some slight modifications due to my work schedule.

I'm excited for the season to start and look forward to the challenges that lie ahead.