Wednesday, February 24, 2010

Onward and Upward

My performance of "J.T" yesterday was pretty bad. Today's WOD was GOOD. Last night I devised a tough little number to put myself, Brian, and Chance through:

30 Box Jumps, 24", 15 Snatches, 15 Squat clean and jerk, 15 SDHP, 15 OHS, 15 Front squats, and 30 Burpees

All bar work was done with 135lb.

The WOD has similar components of the Air Force WOD but with a larger load and an added level of difficulty with the snatch thrown in. We all sattled up at 11am this morning and gave it a go. My goal was to go sub-15min, get ahead from the beginning, and stay ahead throughout. Brian made it tough, staying within just a few reps of me the entire workout, but I managed to finish 8 sec ahead with a time of 14:39. The last 30 burpees were the biggest challenge- ecspecially doing them in a severely fatigued state. Overall, I'm happy with my performance and feel good about taking one step closer to being back in competition shape.

Today's food intake:

Egg white omlette with spinach, chicken, onions, mozzerella, and pico.
2 cups of coffee

2 spicy tuna rolls w easy rice
1 salad w ginger dressing

Tuna w a little mayo and relish on wheat crackers

Turkey and ham on organic wheat w avacado
half a bannana with organic PB
1 glass of milk

1 muscle milk shake

Lots of H20 throughout the day

Tuesday, February 23, 2010

"J.T.": 1, Jeremy: 0

Hang squat snatch during the 5,4,3,2,1 WOD at Sectionals

Today, my mission was to do a WOD that I'd never done before. After scrolling through a list of the girls named WODs and Hero WODs I realized I'd never tried my hand at "J.T" (21-15-9 HSPU, Ring Dips, and Push Ups). In almost 3 years of CrossFitting, never have I been so humbled by a WOD. It took me 25 min and I had to scale the last 9 HSPUs with my feet up on a 48" box to keep from bashing my skull onto the concrete. At 6'2, 205lb I initially tried to rationalize my defeat on my height and weight, but I know there are athletes taller who also weigh more who can do this faster and completely RX'd. I'll not settle with this performance. I look forward to tackling "J.T." again before regionals, not scaling it, and bettering my time.

Meanwhile, I've got my diet somewhat back on track. I'm increasing my daily caloric intake for the next month and focusing on strength. Throughout each of the next four weeks, my goal is to do 2-3 overlift/strength WODs, 1-2 metcons, and 1 chipper/endurance WOD per week. My rest days will be sprinkled in as needed. Although I try to plan ahead, my training schedule is always loosely structured so I can listen to my body and recover when needed.

Monday, February 22, 2010

CrossFit Springfield in the News

Springfield's local NBC affiliate, Ky3 News came out to the box this morning for a live remote and ran a great spot throughout the day, highlighting CrossFit Springfield. In a year marked with hard work, a new facility, many long hours, and tremendous growth (both personally and professionally), the local media attention is an awesome reward and motivation to keep our game air-tight.

As for my I took on 5 rounds of 30 Backsquats (135lb) and 30 Chest to Bars. I didn't do it for time and I'm glad I didn't cuz I know it'd just have pissed me off. I felt slow and weak enough without the clock running to mock me as well. Today just reinforces my belief that you are what you eat. I ate like a shmuck the past two days and my performance reflected it. But whether its two years, two months, or two days of shmuckiness, you gotta pick back up somewhere. The break from super-strict eating will probably serve me well to refocus. This afternoon I also hit the main page ( WOD: Row 5k, for time (did it pretty sloppily as well, in 20 min). I'm sure by Wednesday my "A" game will have returned somewhat.

Sunday, February 21, 2010

Refueled...with junk food.

There's nothing better than rewarding yourself with a cheat day (or two) when you've eaten like Mother Teresa for two months. Unfortunately, there's nothing more miserable than hitting the gym on Monday after you've just rewarded yourself with a gluttenous cheat day (or two). I don't dare tell you the tale of the low-class foodstuffs I've consumed in the past 48 hours- let your mind run wild- times that by ten- and you may begin to creep into the realm of my current food hangover.

It's been very nice, however, to focus on just having fun with the family this past weekend. Kickin' with Jenny and Vin on a lazy Saturday afternoon is always right up my alley. I also think that my poor eating the past couple of days will help me re-focus as I move forward and train for the 2010 CrossFit Games North Central Regional Qualifier in May.

Today, while Jenny went to the grocery store, Vin and I kicked it at the crib and managed to allow CrossFit to permeate yet another venue of our lives by making a CrossFitter out of play-dough. That's right. Most 2 year olds are learning to simply count; Vin's learning to count thrusters and zone blocks. Ahhh...Time Magazine's Father of Year, here I come.

Friday, February 19, 2010

Creating more F x D for myself

As if my wife doesn't already put up with enough of me sitting at the computer, hunched over, jacking with the CrossFit Springfield website for hours and hours at end...I've decided to throw another log on the fire and begin a training blog. Genius, I know.

Don't know how long I'll keep it up- or whether or not it'll be updated very often- but I figure, why not? 3..2..1..GO!

With the 2010 CrossFit Games Midwestern Sectional qualifiers now over and a busy past few weeks behind me, I decided to take the day off from training any of my clients or coaching the group WODs. I did, however, manage to scrape myself out of bed at 4:15am and hit the 5am WOD at CFS. It was nice to show up, shut up, grab a bar, and grind through the WOD with the 5am crew.

Today's WOD was:

5 rounds for time of...

21 Push Ups
7 Deadlift, 275lb
21 Double Unders

7:36. I pushed hard but not to 6th gear. I think I could have done sub-7min had I pushed to the "pukie zone". Today is my 7th day straight so I'll definately take a rest day tomorrow.

Next week begins phase 2 of Operation: "Survive the 2010 CrossFit Games Qualifiers, for time". For me this means back to clean eatin' & clean livin'. Giddy-Up. Here's a video of a month-and-a-half-long "chipper" aka phase 1 preparation :)