Event 1 CJ - 250# (-10 from last year)
Event 2 TJ - 27 feet 0.5 inches (up 7 inches from last year)
Event 3 2:58.5 ( up 1.1s from last year)
Event 4 - 4 rounds. poor placing amongst field
Event 5 - 38 feet 11 inches - up 7 feet from last year
Event 6 - 12:31. Up 45s from last year
Event 1 Clean and Jerk- score 250#. (-10#) from last year. Good news is that in
the last year my clean has went up 25# from 260 to 285. Bad news is my jerk is still shit. A part of
that was my inability to do much jerking overhead in the past year due to a
shoulder issue. I have now sorted out
the shoulder issue and was able to jerk pain free at the competition. And truth
be told as recently as a month ago I just wanted to be able to do this event
and not have to take a DNF, so getting only 205 isn’t a huge let down. Now that
my shoulder is pain free and I can do jerks my focus on them during every session
needs to be proper mechanics without concern for load. My focus will be on
keeping chest up and putting head through on the jerk. I need to continue to
work on shoulder flexibility. I have the power today to CJ 275 but lack the
proper mechanics at heavier loads. Next
year the goal is 275#. I get there by
focusing on form at lower loads because I believe I have the power to do it.
Event 2. Standing Triple Jump. 27’ ½”. (+7.5”) from last year. I didn’t
expect to PR on this but a final jump that went well allowed for that. This is
something that I still want to maintain touches on over the year just so that
it isn’t completely foreign. I will be getting some indirect training on this,
as I will be playing basketball once a week in a fairly competitive league.
Next year the goal is 27’6”. I get there with continued touches on bounding and
really improving the flow of the three jumps.
Event 3.: Row 500m, rest 90s, Row 500m. 1:26.8, 1:31.7 for total time of 2:58.5. (+
1.1s from last year.) This was my best
workout relative to the field but was a huge disappointment as 6 days earlier I
had rowed a 2:57.8 and that was at 95% effort.
I moved the damper to 5.5 from 5 but don’t really think that made a huge
difference as I generally row much better at a high damper. I could tell
halfway into the first row that it was going to be more difficult than I was
anticipating to keep the pace I wanted. I kept the pace fine but used a bit
more effort than I really wanted to be at that time. The second row was rough,
as I knew it would be but I just couldn’t keep it under 1:30. I think for me
personally doing the test at 95%, 6 days before almost made me remember how bad
it was last year, and then when it came time to get deep into the pain cave I
shied away from it this year. This year hurt and I was in rough shape after but
it was nothing like last year. Last year I was on ground in tons of pain for 10
minutes after and then another 30 as I walked around and moved. I didn’t quite get to that nasty disgusting
place this year. Next year the goal is 2:56. I get there by continuing to work
hard on the rows during training and really maintaining good body position on
the rows in a fatigued state. It’s easy to maintain good position when doing
longer sustainable pieces or even doing sprints with full recovery, but my
focus on every pull on the rower for the next year needs to be with perfect
form.
Event 4: 8 minute AMRAP of
8 Thrusters 115#
8 CTB chins
8 bar facing burgees
Score: 4 rounds - no comparison point.
Looking at that now a day later doesn’t make that score any
less shitty. That’s 1 round every 2 minutes. For 24 reps in a round. Of not
super difficult movements. Even with a super conservative pace I should be
exceeding 4 rounds of this. I was
breathing super heavy and couldn’t function well at all. I hope with further
training that this is a workout I can get to 5 rounds and beyond on.
Event 5: Overhead
shot toss 16# ball. 38’11”. (Up 7’ 10”)
from last year. Was pleased to make a good gain here. This was mainly due to
familiarity of the movement and really understanding how to best heave the
ball. It’s my belief that as the clean
and squat go up, so does the throw. To
throw 40’ next year I just need to keep getting stronger and get touches on the
movement.
Event 6: 3k run
12:31. (+42s) from last year. Quad cramped and started to get painful around
400m in and turned this run into a complete shit show. This wasn’t a true measure
of my capabilities here as the battle wasn’t with my aerobic system it was with
my aching quad and figuring out how to keep moving with a quad that was getting
more painful each step. Looking back a day later I suppose I was pleased to not
completely cramp and lock up until the run was over. My expectation on this was
in the 11:30 area so in that regard I was a bit disappointed but many athletes
had similar experiences cramping on the workout and not coming close to
expectations. The goal on this is still 11:30 and I think I could do it next
week if I didn’t cramp.
In summary my total score went down a bit from last year due
to decreases in the CJ, the row and the run despite the increases in the jump
and throw. While in the past I have
almost always improved performance on game day, this particular time I
definitely did not do that. As far as nutrition goes, maybe more whole foods
throughout the day could’ve prevented the cramping as other athletes that
didn’t cramp mentioned they did this. Also I had a cup of what I later found
out was super strong coffee. I had a huge headache while getting ready for CJ
portion. I don’t drink much coffee but
like to for max effort lifts. While I had pop on the lifts (but shit technique)
I don’t know if the coffee had anything to do with the lack of pop I felt on
rower etc., the rest of day.
Goals next year
CJ-275# - how I achieve
this: focus on technique EVERY lift
without concern for poundage as the explosive quality is there for 275# I just
need to improve technique. Improve shoulder flexibility to make getting into
the proper positions possible.
TJ – 27’6” – How I achieve this – touches, technique
Row: 2:56- technique during every rowing session of the
year.
Event 4- improve this energy system.
OH shot toss – 40’. Touches
on technique and keep improving clean and squat.
3k run 11:30. – Maintain, as I truly believe I had this but
just cramped.
