CrossFit Merced

Strength: 5X2 Hi-Hang Snatches – heaviest possible, rest 60 sec.

-then-
2 minutes max: double unders

*rest 2 minutes

7 minute AMRAP of:

7 Hang Power Cleans 155/105#

14 Situps – Ab Mat

*Rest 2 minutes – then:

Run 800m for time.

*Post rounds and run time.

Strength:  7X2 Deadlifts @ 80%

Rest 60-90 seconds between lifts (not EMOM).  Athletes with 1RM deadlift greater than 385 lbs, use 75%.

-then-

For time:

2 rounds of-
Run 400m
8 Strict Pull-ups
-then (no rest)-
40 BB Weighted Stepups (front rack – 20″ Box) 95/65#
-then (no rest)-
2 rounds of-
Run 400m
8 Strict Pull-ups

*Post times.

Strength:  1 x 20 High Bar Back Squat – Heavier than Last week.

This is the last week we will be doing the 20-rep squat.  We’ve been doing a great job with this progression. Let’s finish this with your absolute best effort!

-then-

For time:

20 KB Snatches (10l/10r) 24/16kg
40 Situps – Ab Mat
20 KB Snatches (10l/10r) 24/16kg
40 Situps – Ab Mat
20 Box Jumps 24/20″
40 Air Squats
20 Box Jumps 24/20″
40 Air Squats

*Post times.

Strength:  5X2 Hi-Hang Cleans + 1 Jerk – heaviest possible, rest 60 sec.

-then-

4 rounds for time of:

24 Split Jumps (alternating)

24 KB Swing 24/16kg

24 Thrusters 45/35#

Rest – 1 minute between rounds

Saturday
Oly Lifting @ 09:00

Team WOD @ 10:00

Sunday – Closed

Skill Deficiency Work:  The majority of the class will be dedicated to practicing the skills that you have not yet mastered.  What you practice is up to you, but you are encouraged to work on gymnastics and bodyweight movements that give you trouble.  You can pick your area of focus, but we will have a practice structure for you.

-  then  -

“Grace”
30 Clean & Jerks for time (135/95)

*Post times.  Compare to 11/5/12.

Technique > Load > Time

“Grace” one of the classic CrossFit workouts.  It is a beautiful workout when done properly, but it can be an ugly mess when done poorly.  The main focus in today’s workout is going to be good movement.   We want you to do 30 great Clean & Jerks.  We want you moving in a way that is safe, powerful and efficient.  We do not want you to compromise good mechanics because your body and/or mind is too tired to move properly.   Let’s go!

Strength: 7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the

floor. Position #2 is the traditional hang (just above the knee), and

position #3 is the hi-hang (mid-way down the thigh. All sets should be

done without dropping the bar.

-  then  -

12 minute AMRAP:
16 Barbell Step Ups (Alternating, Front Rack) 115# to 24″ / 75# to 20″
14 Pushups
12 Toes Thru Rings

*Post times.

I’ve been doing this a long time, and I’ve mostly figured out that CrossFit competency rests on a tri-pod.  Without a leg of the tripod, it falls.

The first leg is Strength (or more accurately, Power – see yesterday’s post for an explanation on the difference).  The ability to move large loads (whether it’s an external load like a barbell or kettlebell or your body weight is no difference – you have to be able to move large loads just the same) is the cornerstone of this sport.  Get strong and everything will become easier.  Strength is a journey – it’s a long term process.  You aren’t going to get strong in 90 days (you also aren’t going to get particularly weak in 90 days).  You have to dedicate yourself to strengthening your body.  Concerning strength, shoulders, midline, and hips are your main power generators and stabilizers.  You should be strong in these areas.  Smaller extremities like elbows, knees, ankles, fingers, etc (and the muscles connected to them) are not really much of a concern when it comes to being strong.  You won’t fail an objective because you didn’t do enough bicep curls, it’ll be because your back isn’t strong enough – trust me.  Get strong.

The second leg is conditioning.  You have to be able to sustain movement.  More importantly, you have to be able to sustain fast, powerful movement.  This requires mobilizing oxygen and fuel to your body in your aerobic AND anaerobic pathways.  The good news is that conditioning is (relatively) easy.  All you have to do is embrace the suck during the WODs and go as hard as you can.  Run faster, burpee faster, row faster, take shorter breaks between your pullups (which would be a combination of conditioning and, guess what?  Strength! see above), etc.  You can mostly develop a decent base for conditioning in a short amount of time.  90 days IS long enough to develop some conditioning capacity if you’re committed working hard at it.

Technical Proficiency is the third leg.  It is the most vague of the three because it is so broad and it overlaps to the others so much.  It is also the most difficult to achieve.   It means having practiced and developed competency in whatever movement you are performing.  It also means having the physical capabilities and mobility to accomplish that movement.    Some of us (either by bad design or by personal neglect and non-maintenance) have tight joints and muscles that prevent you from becoming technically proficient.  We can’t get into the proper biomechanical positions to support overhead squats, front racks, running positions, etc.  Most of the time it’s not your fault, BUT it is a challenge you must accept if you want to get better at CrossFit.  You MUST mobilize those parts of your body that are holding you back (BTW, >50% of the men at CFM have hamstrings that are WAY too tight).  Get your shoulders and hips loosened up and you will be able to squat more – guaranteed.  Pay attention to the coaching cues that you get in your classes. 

That was just me rambling, but here’s the short version:  Get strong, go hard, and learn the techniques.

Strength:  EMOM for 6 Minutes (7 sets):

3  Deadlifts @ 75% of 1RM

-then-

3 rounds for time:

Run 400m

14 Ring Dips

7 Power Clean & Jerks 165/105#

*Post times.

CrossFit is different.

CrossFit is a fitness regimen designed to develop your body to be able to move more functionally.

Boot Camps, body pump classes, aerobic classes, home exercise videos, and running clubs are all very similar in that they focus primarily on heart rate and sweat.  In these systems, participants are encouraged to move as a means to accomplish these objectives.  It’s not a bad thing – movement and sweat are, generally, good.

CrossFit, instead, focuses specifically on movement itself.  Your body was specifically designed to use universal motor recruitment patterns to accomplish daily tasks.  In CrossFit, we focus on teaching these movements.  Squats, presses, jumps, and throws (among other things) are required capabilities in the world we live in.  CrossFit is intended to prepare you to navigate whatever daily missions you might encounter.

CrossFit is unique compared to other fitness systems in that all of the following elements of fitness are developed:

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility – The ability to maximize the range of motion at a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimize transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Yes, you will sweat during CrossFit, but you will do so much more.  You will squat well – with your heels down, knees out, chest up, and moving all the way through the range of motion until your hip is clearly below your knee.  You will develop pressing ability with an externally rotated, active, powerful shoulder.  You will learn the importance of, and develop a stable midline in any functional movement.  You will learn how to use your body’s powerful levers and contractile potential to move, direct, and stabilize large loads.

So, when your friends ask you if their “fitness class” is just like your CrossFit class…
Be kind, but explain to them that it is, indeed, different.

trength:  1 x 20 High Bar Back Squat – Heavier than Last week.

-then-

For time:

50 Double-Unders

30 Handstand Pushups

20 Toes-2-Bar

50 Double-Unders

20 Handstand Pushups

15 Toes-2-Bar

50 Double-Unders

10 Handstand Pushups

10 Toes-2-Bar

*Post times.

Strength:  7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.

-then-

4 rounds for time of:

15 Hang Power Snatches 75/55#

10 Strict Pull-ups

15 Burpees

*Rest 1:00 after each round.  Do not drop barbells during WOD.

There’s a great little competition coming up:  The Walnut Creek Throwdown is happening on Saturday, June 22.  There’ll be a bunch of CFM coaches and members competing.  This is a great opportunity if you’ve ever wanted to compete.

Saturday
Oly Lifting @ 9 AM
Team WOD @ 10 AM

Sunday
Closed – Rest day.

Strength:  3 x ME UB Pullups
Notes:  For your first set you may do any style, including kipping, butterfly, or strict.  Your second and third set must be strict, dead hang pullups.  Please pay attention to your hands and protect them as necessary.  Nobody is allowed to tear hands.

-  then  -

For time:

100 Double-Unders

50 Ab-Mat Sit-ups

40 (steps) Walking Lunges (back or front rack) 135/85

30 Push Jerks 135/85

20 Handstand Pushups

*Post times.  Strict 25 Minute time cap.

If you found a way to drink 2 gallons of water yesterday, put a feather in your cap, but I think some of us missed the point, so I must apologize.  Though I was speaking in hyperbole, It seems that the “2 Gallon Challenge” was taken much too literal by way too many athletes.   2 gallons of water per day is not necessary.  The point was to encourage you to make a conscious effort to hydrate yourselves well.  

As a general rule of thumb, you should drink enough water so that you do not become thirsty.

I also found this as a recommendation: (Active) Athletes should be drinking half their bodyweight in ounces per day + ~16 ounces of water per hour of exercise (at 75 degree heat – increase the per hour of exercise amount for increased temperatures).

For me, (210 lbs) that’d be 105 ounces + 32 ounces (heat adjusted hour of exercise) = 135-140 ounces/day (or just over a gallon).   I generally drink much more than that, but it seems like a good baseline.  Try it (if you’re into counting).

For those of you (like me) still trying to pound 2 gallons, good luck keeping your sheets dry tonight.

Strength:  7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping

the bar) is the low-hang – approximately 2″ from the floor. The Jerk

comes after the 2nd position Clean.

-then-

“(Power) Elisabeth”

21-15-9 of:

Power Cleans 135/85#

Ring Dips

For time.

Hydration is important.  Your body doesn’t work well when you don’t have enough fluids in it.  You need more water than you think when it’s this hot.  Try to drink 2 gallons (yeah, two gallons) of water today…  See what happens.  You’ll be making lots of trips to the restroom, but you’ll probably feel great.  If you drink 2 gallons of water I’ll give you 2 free bottles from the fridge.  We’ll call it the “2 Gallon Challenge.”  Keep track of it

Also, let’s all try to do a better job cleaning up after ourselves; remember to pick up your water bottles and, believe it or not, all of the bumper plates DO fit on the rack – let’s find a way to make them fit.

Strength: EMOM for 6 Minutes:  2 Deadlifts @ 75%.

-then-

6 rounds for time of:

20 KB SWings @ 53/35#
15 Burpees

*Rest 1 minute after each round

Strength:  1 x 20 High Bar Back Squat – Heavier than Last week.

-then-

3 rounds for time of:

Run 400m
10 Thrusters 115/75#

This is a good article.  I find myself thinking these thoughts, but it’s hard for me to be this honest with some of you.  [Disclaimer: We've got a good group that is VERY consistent with your attendance - this is not for you.  Keep it up.]
The Evils of Undertraining

Strength:  7X1 2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

-then-

For time:

30 Push Press 115/75#
30 Over-the-Box Jumps 24/20″ (touch top)
30 Pull-ups
30 HSPU

Regionals Recap, Part IV (random thoughts not necessarily related)

The journey > The destination

34th place in the NorCal Regionals is my final score.  33 athletes earned better scores; 8 athletes did worse.  It’s the number the world may use to judge my fitness.  It’s the number the CrossFit community will use to determine my value.  It does not, however, define me.

I went into Regionals with 2 defined, yet immeasurable goals:
1) Enjoy the moment
A year ago I let myself become overwhelmed by the stress and pressure of the competition.   I got hung up on the mistakes that I thought I’d make.  I was distraught about what scores my competitors were posting.  I put an enormous amount of pressure on myself.
This year I got my head out of the rat race and focused on the right things.  I made friends with a lot of the other athletes.  I stopped to thank my judges before and after each workout.  I enjoyed being able to be out on the field competing.

There were moments before each of my heats where I’d have 3 or 4 minutes to myself where I’d reflect and try to put things into proper perspective.

I’d take the time to pray and thank God for blessing me with this opportunity.  “There are a thousand things that are out of my control that had to go right for me to be here and they all lined up for me.”

I remember telling God, “Lord, thank you that the hardest thing I have to do today is deadlifts.”

I saw the crowd of CFMers who showed up in force with a giant face-on-a-stick to support me and I felt like a superstar.

I even came to tears once thinking about how difficult this WOD was going to be and how awesome it was that my son, Luke would be watching me.   I’d think about how one day Luke is going to have to deal with hard stuff, too.  When that time comes, maybe he’ll remember the time when his dad stood out in front of the crowd, bravely, and kept moving.  Fortunately I was wearing sunglasses so nobody could see my red, watery eyes.

It sure was  lot of fun to let myself have fun.

2) Be at my best in terms of effort and attitude

Before the 5th event on Sunday I got a text from my Brother, AJ.  “Be tough.”

What else could I do at this point?  Essentially I was faced with a choice to be tough or not.  There wasn’t anything else I could do.   Everything came down to these eventualities.

Being emotionally tough meant having a great attitude.  It meant being gracious to everyone helping and supporting me.  It meant encouraging my competitors.  It meant keeping my chin up even though I got (next t0) last place in event #5.

Being mentally tough meant pushing – hard.  It meant spending the extra hours stretching – even though it hurt and I hated it.  It meant getting these WODs done as fast as my genetic potential would possibly allow.  It meant not taking an extra breath during rest if I didn’t need it.   It meant going down and getting another rep done even though it made me feel like I was dying.

After each event I was able to face everyone with my head high.  It wasn’t that I hadn’t made mistakes, because I had.  I should have fixed my pistols.  I should have paced my muscle-ups better.  I should have rowed faster.  I did my best, though, and I was tough.

I knew that if I enjoyed the moments and had a great attitude and great effort that it would be an amazing experience.  34th place is a lot lower than I would have wanted, but 34th place doesn’t define me.  I’m most pleased with going out and making my family and friends proud.  I’m content to know that I gave it my best shot.

I’d like to offer another “THANK YOU” from the bottom of my heart to each and every one who helped along the way.

To me, the best part of the whole experience is when, after the last event, Jen looked me in the eyes and said, “I’m proud of you.”  My eyes welled up behind my sunglasses and I looked down at Luke.  I broke down into a mess of full tears when he yelled, “Dood Job, Daddy… BARBELLS!”

Saturday:
Oly Lifting @ 9 AM
Team WOD @ 10 AM

Sunday:
Closed – Rest day.

Test:  500m Row sprint

-  then  -

For time:

20  Pull-ups
2 Push Jerks 155/105#
15  Pull-ups
4 Push Jerks 155/105#
10  Pull-ups
6 Push Jerks 155/105#
5  Pull-ups
8 Push Jerks 155/105#

*Post times.  [Advanced: C2B Pullups]

Regionals Recap Part III

This is a once-in-a-lifetime opportunity.  I want to enjoy every bit of it…

Event 6: Chipper

I had been looking forward to the chipper since the WODs were first announced 2 weeks ago.  I knew it was something I could do well at.
Double unders, shmubble shmunders.  At this point these are easy if we have to do less than a thousand.  A few years ago there were people struggling with these things but we’ve all got them down by now.
50 Handstand pushups was harder than I expected.  The main reason for the difficulty was the narrow hand placement that they made us use.  Once again, it’s difficult for us tall guys to bring our hands in this narrow.  I got no-repped a few times because my hands were too wide, but I made it through without too much trouble.
40 Toes-2-Bar were fine.  A year ago I would have had significant trouble with these, but I’ve been working hard on T2B for the past year.  I’m no expert, but it’s no longer a weakness for me.
30 Axle Jerks (@ 160#) was hard on everyone.  They made us stand on numbers that corresponded to our reps so the crowd could see who was winning.  I accidentally stepped off of the number a few times so I didn’t get credit for the reps.  The thickness of the axle was hard to prepare for.  I’m very used to the feel of a barbell in my hands – it’s comfortable.  The diameter of the axle is more than twice as big so it’s hard to maintain a good grip.  This is where we all started to feel the fatigue from the HSPU.  I got through them faster than most of my competitors, though.  Some of the athletes never even finished these.
100′ of lunges (holding the axle in a front rack) was pure misery.  It’s one of those things that you can always do another rep; it’s a matter of how much pain you’re willing to endure.  I dropped the axle twice.  When I was out there on the field I though I dropped it for 5-10 seconds and picked it right back up.  Later I saw a video and I realized that it was an illusion – in reality I sat there huffing and puffing and looked at that thing for way too long.  Regardless, I finished my heat first and felt great about my effort.

During the workout I could hear the announcers referring to me as “Crowd favorite, Anthony DeJager.”  It wasn’t because of anything I had done, but rather a tip of the cap to all of the CFMers in blue shirts screaming at the top of their lungs.  I got more cheers than just about anyone.  It was a cool moment and it makes me appreciate all of you who showed up to cheer me on – even if I was in the bottom heat.  Y’all got heart.

Event 7: Rope/Clean/Sprint
I think this would have been a great workout for me if I was fresh; I was definitely NOT fresh.
Rope climbs were fine.  None of us had any struggles with them.  They were mostly there as a spacer between reps on the heavy barbell.
225#  Cleans (full squat) were nasty.  I do a lot of cleans in training and 225 pounds isn’t ever a struggle.  It’s different, though, when you have to run and climb ropes, and DO THE CLEANS FAST.   I stayed steady and methodical. I only pulled the bar when I was certain I’d be able to complete the rep.  I had a miss on my third round because I left the weight too far forward.  I may have been able to recover it, but we had to be on the printed numbers in the mat, so I would have gotten no-repped.  I’ll be dedicating more time to heavy squats to get better at these.

By the time we got to event 7 there was no pressure at all.  As competitors we had gotten to know each other and were enjoying these events together.  In my heat we were out of the race by now, and realized that we wouldn’t be moving up and down the leaderboard with any significance, if at all.  It had essentially become a celebration of our achievement together in getting to this point.  None of us were giving up – we still gave it everything.  I ended up getting 3rd place in my heat.  It was a lot of fun to be in the group competing.

[To be continued...]

Strength: 3 x ME UB KB Swing – heaviest possible

-  then  -

12 minute AMRAP of:

7 Hang Power Cleans 155/105#
14 Burpees
21 Lateral Box Jumps 20″ (touch top)

Regionals Recap Part II

I thought I woke up ready to go on Saturday, but I was unaware of the ambush I’d be walking into…

Event 4: 100′s

100 wallballs were no problem.  I broke them into sets of 25 with very short rest in between just for the sake of pacing.  I’ve done close to a hundred unbroken before, so I knew that I’d be fine.
100 Chest-2-Bar pullups was tough.  I had been expecting this part of this workout to be the single most difficult part of the weekend.  I broke it up into bite-size pieces right away – 5 at a time.  I’ve got long arms and my body weighs a lot more than my competitors, so it was expensive for me.  By the time I finished the C2B’s  I was way behind the leaders.
100 Pistols was the worst.  It was MUCH more difficult than I expected.  Looking back, it’s the thing I should have done a better job preparing for.  I thought my pistols were good enough, but I wasn’t comparing my pistols to Regionals athletes.  My strategy was to hold my foot with my hand during the movement to add some stability.  As it turns out, this “backfired” on me:  I had to round my back out so much to reach out that I lost all of my low back strength halfway through.  It took me ~10 minutes just to do 100 pistols.  Way. Too. Slow.100 DB snatches? Nope.  I only got 25 before the time cap.

I thought I was ready but I wasn’t.  I didn’t have my mental game on point.  As the workout went on and on I was unable to properly focus.  I know I could have done better if my mental approach was better, but I didn’t dwell on my mistakes.  I maintained the right attitude: I’m thankful for the opportunity to be out here.  I’m thankful for all of the people who are here to support me.  I’ll make up for it by being my absolute best from here on out.

Event 5:  21-15-9 of Deadlifts @ 315# & Box Jumps @ 30″

I’m a terrible Deadlifter.  Well, not terrible, but I’m not very good at it – especially compared to the guys around me.  I can blame it on long femurs and unfair disadvantages, but the truth is that I’ve just got to get better at it. I’m pretty good at box jumps, but so is everyone else.  This WOD was all about the deadlifts, and I had an uphill battle to fight.  Regardless, I was determined to get through this one before the time cap.
The 21′s were ok.  I was able to maintain a stable midline and break it up into 3 easy sets.  Box jumps were steady: Jump up, stand, step down, repeat.
The 15′s were brutal.  I broke it into 5 sets.  My midline started to go away.  I was trying to use my hamstrings, but they decided not to show up to the party.  The 100 pistols from 3 hours earlier had me exhausted already.  I got no-repped 3 or 4 times for bouncing the weight (I wasn’t intentionally bouncing, I was just so tired that it looked like I was).  I found a way to get through it, though.
The 9′s were all about guts.  “Lift that S.O.B.” kept going through my head.  No, my technique wasn’t good; not good at all.  No, it wasn’t fast.  BUT, I finished under the cap.  I got 33rd place in the deadlift event which I was proud of.
I’d like to note that I still maintain my official stance on deadlifting:  “There are absolutely zero long term advantages to lifts without a perfectly stable midline.  Any deviation from midline stability is not allowed.”  At Regionals, however, I chose to break that rule for a short term goal

Saturday Night was awesome.  I was way sore, but I enjoyed my time with everyone.  Morgan made a bunch of food (BTW, before I forget, Mordan took care of everyone ALL WEEKEND LONG.  Thanks for all of your help, brother) and everyone gathered at the RV camp.  It was so cool to hang out with all the CFMers playing games, laughing, and dancing.  The WODs destroyed me, but you all brought me right back up.

Thank you to everyone who was there with me.  I had a great time.  I say it all the time: We do some things well, but the BEST thing we do is community.  Our people love, accept, support, and encourage each other.  It’s an amazing bunch to be a part of.

[To be continued...]

Strength: 

Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80%  – rest 60 seconds between sets.

-  then  -

4 rounds for total time of:

12 Handstand Pushups
Run 400m

Rest 2 minutes between rounds.

*Post times.  Notes: Strict 20 min time cap.  Handstand pushups should be scaled in such a way that they are as difficult as possible, while still being able to work through all 48 reps.  For example:  If Rx HSPU are too difficult to perform, but knees on the box is performed easily, then 1) raise box, 2) place feet on box, and/or 3) increase vertical angle of torso.  The goal is to (while still moving at a proper pace) train your body to move your bodyweight (or as much of it as possible) through the full range of motion.  Do not scale ROM.

Regionals Recap: Part I

Training:  (This is the cliff-notes version…)
My workload between the Open and Regionals was insane.  I followed a very well-planned method designed to build my body up in such a way that I could train as much volume as possible without over training.   I trained every Monday, Tuesday, Wednesday, Friday, and Saturday (rest days are Thursdays and Sundays).   I’d wrap up the morning classes and start stretching, mobilizing and warming up at 10:30 AM.  After a half hour of warmup I’d start my BBG (barbell gymnastics) work for the day.  This usually included 15-20 sets of HEAVY clean & jerks, snatches, or some drill or variation of either movement (keep in mind that each set could include up to 7 or 8 reps).  BBG takes about an hour if you’re moving non-stop; up to 2 hours if you take extra rest.  After BBG I’d either do strength or skill work.  Strength work included Back Squats, Deadlifts, Bench Press, Push Press, Heavy pulls, or some variation of these.  Skill work would include L-sits, handstand holds, handstand walks, TGU’s, Triple-Unders, or something else wacky.  After skill work I’d do a 10-20 minute MetCon.  After the MetCon I’d do core stability work or extra strength work on small muscle groups, like isolated hamstring or back movements.  I’d be finished around 1:30 PM.  After an hour of rest I’d get ready for another conditioning WOD, usually around 15-25 minutes.   I’d often go to a track or other location for the 2nd WOD.   Eat. Rest. Rinse. Repeat.

Thursday:
We (Brian, Matt, Morgan, Alvin, Jen, & Myself) left at 9 AM on Thursday.  It was fun to be making the trip together.  I was filled with nervous energy because 1) I had taken some extra rest days, and 2) I was way nervous, duh.  We got to Sonoma and set up camp at the RV park.  After we set up I registered and got a lame T-shirt (last year they gave us THREE cool shirts; this year we got ONE orange pastel shirt).  Stretched all day, talked some strategy with Brian & Jen, went to bed early. Good day.

Event 1: “Jackie”
“Jackie” was the first WOD on Friday (1k Row, 50 Thrusters, 30 Pullups).  I had done “Jackie” 4 times previously.  My times were 6:54, 6:51, 6:03, and 6:08.  I KNEW I could beat those times, but I’d have to row slower so I could do the thrusters and pullups faster.  I’m a pretty good rower, so my tendency is always to row as hard as I can to use my height advantage.  This time I slowed my pace down (stayed at ~1:43/500m).  I got off the rower and picked up the bar, started thrusters.  I did all 50 thrusters unbroken and got no-repped 3 times.  I walked straight to the pullup bar and jumped up.  Up to this point, I had never done unbroken pullups on this WOD and I didn’t know if I was capable of doing it unbroken or not.  I started pullups and when I hit number 15 it felt good so I kept going.  I hit number 20 and it still felt good so I kept going.  To my surprise  I was able to stay on the bar and perform all 30 of the pullups unbroken.  As I was working I could hear the CFM crew behind my back yelling their faces off.  I absorbed all of that energy.  5:50, PR.    I was happy with my workout.  Looking backI wish that I had done better thrusters though – the 3 no-reps cost me ~10 seconds.  It was another reminder of how important it is to have  perfect movement standards during training.

Speaking of standards… I try to make all of my movements perfect – ALWAYS.  I’m that way whether anyone is watching or not.  Every rep PERFECT.  Because of this, I was prepared for the movement standards at Regionals.  There are times when I’m tempted to cut a rep short or quit a round a few reps early.  I won’t do it.  It’s not worth it.  The time I put on the whiteboard would be a lie to myself and everyone else.  Worse yet, there would be a time when I would NEED those perfect reps in my back pocket, whether it be during the Open, at Regionals, or another competition.  I wouldn’t be as prepared as I could if I didn’t train like I was being judged.  Chest MUST touch the bar.  Toes MUST touch the bar.  Ball MUST go over the line. Etc.   In fact, leading up to Regionals, Chris Clow would no-rep me during my workouts EVEN IF MY REPS WERE GOOD.  It helped.  Thanks, Chris

The first event gave me the experience I had been waiting for.  I kept thinking about how fortunate I was to be part of these moments.  “I’m here.  I earned this.”

Event 2: 3-Rep Max Overhead Squat
This was a tricky one for me.  Overhead Squats are one of my strengths so I knew I could do well.  Recently, though, I had been having some wrist/forearm problems that were making Overhead Squats difficult.  I was able to choose my starting weight: either 225 or 255.  This was a tough choice because I knew that I could get 255 on a good day.  If I got 255 I’d have a big advantage on everyone else.  The downside was that if I wasn’t having a good day and I couldn’t get it for 3 reps then I’d be disqualified from the competition.  I chose to be conservative and start at 225.  It went up easy for 3 reps.  Then I loaded 235 – it went up easy for 3 reps but my wrist was starting to hurt pretty bad.  At this point it was only painful, but it hadn’t started working improperly.  I loaded 245.  When I put it overhead it was hard to focus on anything but the pain coming from my wrist.  I got through 2 reps and by the time I finished the 2nd rep my wrist was unable to stabilize any more so I dumped it.  My score was 245.2.  I was happy with it.  I had about 5 minutes left, but I decided to let it be.  I’m glad I started conservatively.  2 of the guys who started at 255 only got 2 reps and got disqualified.  They watched the rest of the events from the stands.  My wrist was good enough to continue – it only gives me problems during overhead squats and there were no more remaining in the weekend so I would be fine.

It was so cool to look out and see the CFM crew cheering me on.

Event 3: 30 Burpee-Muscle Ups

“Stay steady” was my only focus.  It worked, mostly…
I started with a Jumping-Muscle-Up for my first rep, which I thought was pretty cool because I was the only competitor  in the competition to do it.  I did my best to conserve my shoulders on the burpees so I could use them on the muscle ups.  Down, up, over, press out.  Repeat.  I was doing great through 20 reps.  I was a few reps ahead in my heat.  I felt good about the pace I was on.  I knew that if I could keep my pace I’d end up with a very good score.  Well, as it turns out, I could not keep my pace.  After about 23 reps I wasn’t able to lock out on the muscle up.  I got no-repped 6 times out of the next 10 attempts.  I finished with 27 reps before the 7-minute cap.   It was a decent score and  I was content with it.
Sometimes fortune favors the bold.  I took off at a risky pace not knowing if I’d be able to maintain it.  I’m glad I gave it a shot.  Yes, now that I can see it in hindsight, I should have slowed down.  It doesn’t matter, though.  I gave it my best shot.

Day 1 was over.  I came in ranked 45th.  Now I was 28th.  It was my highest ranking of the weekend.  My body wasn’t sore or tired.  My hands weren’t torn.   I was so happy that I was able to be here doing this.

[To Be Continued...]