North Central WOD 3

3 Rounds for time:

Row 500m

OHS 115lb, 12 reps

50 Double Unders

I tried my hand at this one today around noon. Did 10:12. I went hard- but I know I can- AND WILL- push harder in the heat of competition. I'll be looking to get in the vacinity of 9:15-9:45 this weekend. I kept the row to about a 1:45-1:55 pace and transitioned pretty slowly to the OHS and from the OHS to the DUs. All OHS I did unbroken and through strict ROM. I broke sets on the 50 DUs: 1st round= 0 times, 2nd round= once, and 3rd round= thrice. So...3rd round I'll need to find the fortitude to NOT STOP THE FRIGGIN ROPE!!!!! I'll do a light WOD tomorrow of pull ups and running- just something to keep myself moving- nothing crazy. Other than that...my training for regionals is DONE! Thursday's our travel day. Friday I'll register and catch some of the master's and affiliate team competition. Saturday I CRUSH. Thank you to everyone who has pushed me during my training, coached me, encouraged me, wished me well, and also to those who have prayed for me throughout this whole process. I'm gonna give it my all! I hope to make you proud!

Psalm 28:7

North Central WOD 2: "The Lift"

The North Central Regional WODs have been announced: WOD 1: 1400m Run, WOD 2: 25 min 1 RM Ground to Overhead (basically Clean & Jerk), WOD 3: 3 Rounds of Row 500m, 12 OHS @ 115lb, and 50 Double Unders. WOD 4 will be announced on Saturday evening. I like'em. I've always said, "The simpler the WOD, the smaller the margin of error...they also tend to suck more." These workouts will be simple and straight forward. Since we're still a few days out, I took a stab at WOD 2 today. I got a 5lb PR (not much but I'll take it anyday) and managed to mess around with some technique things. It was definately a productive workout. My progression was 135, 185, 205, 235, 250 (previous PR), 255-PR, 265 failed on the jerk overhead.

Here's the 250lb C & J:

And here's my PR @ 255lb:

Snatch 1-1-1-1-1-1-1

165-175-185-195-200-205failed-205PR. This one was more a mental victory than anything else. I've been working to crack 200 for a while. I actually think I could've gone up another 10-15lb but I had a client show up so I had to stop there. Here's a video of the lift...

Sinusitis Cindy

Team Mhire, being the hardcore CrossFit training camp that it is, fakes these rarely seen smiles in a clever scheme to make all their adversaries think that team Mhire is softening up their game. Puh-lease. We gangsta.

Went to bed last night around 7:30 cuz I was feelin like crap. Woke up this am and not much felt like it had changed. I think my allergies are getting to me. Whatever it is, I had a headache and sinus/coughy throat thing going on all day. Still managed to push though "Cindy" this afternoon just for the heck of it. I figure "why not?" at this point. I tied my PR with 22 rounds. It felt good to sweat- but overall I still feel a bit run down. Guns and Hoses Challenge this weekend should be good. It'll be nice to be around athletes competing right before I go to regionals next week. I'm thinking about trying out WOD 2 for their challenge sometime tomorrow.

The Final Push, Jerk

Today I did a hybrid of WOD 1 from the Florida Sectionals: Every 2 min for 4 rounds perform 150m sprint, 7 Burpees, Max reps of 70lb KB swing. Your score is total KB swings. I have to admit, I'm not at all pleased with my performance- I got 65 KB swing reps. This was one of the most mentally challenging WODs I've done in a while. I started feeling sorry for myself around 3min in and kind of punked out a bit.

Yesterday went a little better. In the AM I started by working up to 1RM Push Jerk. Got to 250lb (tied my PR)...

...then worked up to 1RM Power Clean. Got to 250lb (PR is 265lb)...

If I would've done power cleans first, I'd have probably done better on them and worse on the push jerks- so I'm just gonna call it a wash. I finished up yesterday in the afternoon with the CFS daily WOD from today:

Row 500,400,300,200, and 100m each for time- rest 2-3 min between efforts. My times were 1:30/ 1:13/ :53/ :35/ :16 . It's down to the wire now with regionals coming up next Saturday in Denver. Tomorrow I'll take an active rest day and just move through a WOD like Cindy or Chelsea. Friday, Saturday, and Sunday I plan to hit it hard. From there I'll begin my taper into the competition. I feel mentally and physically prepared. For whatever reason (at least right now) I feel less pressure than I did a couple of months ago going into sectionals. I'm sure the anxiousness will start to hit next week...

Filthy 50

Previous Filthy 50 PR on 11/11/09: 22:16. Today's time: 21:47 for a 34 second PR. Tried to find a steady pace and not burn myself out on the first 4-5 movements. My strategy definately helped me plow through the wall balls, burpees, and double unders at the end.

I felt fresh coming off of a nice Sunday rest day spent marinating with the family at the park. The weather was georgeous outside so we decided to get out and enjoy the day. One week out from Regionals...I'm feeling ready to rock!

Vin and Daddy enjoying a little stroll in the park.

Got V.S.B?

Friday I did 21-15-9 BW Backsquat (205lb) & HSPU. It took me 10:09. I rested about 5 min then did 3 rounds for time of 15 Ring Dips, Run 400m. I did that in 7:35.

Saturday I did the CrossFit Springfield daily WOD with CFS coach and all-around bad-A, Chance Potts. 21-15-9 Snatch Balance, Hang Power Clean, and OHS. All movements with a 95lb bar. My time was 9:21.

Very. Sore. Butt.

Yesterday: CFS WOD, Today: Rest Day

At the CFFB cert with Coach Grant, CFFB creator John Welbourne, and the owner and coaches from CORE CrossFit in Pheonix, AZ.

Did the CFS WOD yesterday to see how it would be. I had a little bit of reservation going into it because my hands look like someone took them to a meat grinder. But I gave it a go...AMRAP in 15 min of: 10 Pull Ups, 7 HPC @ 135lb, 5 Burpees. 9Rds. Ok, I guess- had a hard time pushing through (despite Jessi's constant barrage of, "Come on, J- you can get another round, but you gotta GO!") My freakin' fangers needed a rest day, dang it...but I wouldn't listen. Ready for a good one tomorrow...