More Power!

By Mike

Monday I did a quick WOD from the Canadian Regional: 50 double-unders, 10 burpees, 40 double-unders, 10 burpees, 30 double-unders, 10 burpees, 20 double-unders, 10 burpees, 10 double-unders, 10 burpees. It took me 5:23, and I wasn’t happy. My double-unders were terrible! I usually look at them as rest in a WOD, but when you’re missing them, they eat up time and energy. I am definitely re-doing this WOD and going sub-5. I crushed the burpees, which is the one positive I will take away from this.

Tuesday was a nasty number designed by Mike to challenge my strength in a met-con. The goal is to get me moving faster through the movements. The WOD was AMRAP in 8 minutes of the following; 5 squat cleans/push presses followed by 15 toes-to-bar. I finished with 3 rounds and 5 cleans. The toes-to-bar I broke up into sets of 5. My goal going forward is to always get sets of 10. Even if I need to stop kipping them and do singles, I won’t get off the bar until 10 reps are finished or I fall off! After the workout, I joined the evening CrossFit 204 class.

Wednesday I did more burpees! It was 25 wall-balls and 25 burpees for 3 rounds. It took me 10:33. I have no idea if this is a good time, but I did work really hard. The wall-balls are easy for me, but burpees never get easier. If they are easy, you’re not working hard enough. The first set for both movements was easy. The second set of burpees was immediately hard. I broke them into sets of 5, and took 3 to 5 breaths between sets. The goal was to just keep moving.

You can check out a few highlights of these workouts here.

One more double day until I taper down next week!

Mike’s note: At this point, the goal is really just to improve overall fitness and mental strength. The strength is there, and we just have to make it last longer, and Crystal has to get used to pushing through that burning sensation when she’s tired. We’re making great progress on both fronts, with a good test of our training coming up on Jan. 15 at the FrostFit Games.

Here’s a video where Mike is working up to a heavy single on a box squat with the purple bands. The last one is a new record, and there might be more in the tank with a little more hip drive.

Getting Closer!

By Mike

Dec. 28, was a 2K row followed by class at CrossFit 204. The row was disappointing, as it took me 8:14. I always go sub 8 minutes! I just had no gas. I also did not warm up properly. For the group WOD, I did push presses instead of jumping jacks, and I used the 24-inch box for the box jumps. I finished in 16:30 (we forgot to record the finish time so this could be give or take a few seconds!).

Wednesday was a rest day, and Thursday I did a heavy deadlift, followed by 5 rounds of 3 back-squats at 185 lb., 10 push-ups and 15 toes-to-bar. The WOD took me 13:08. The squats were challenging but all unbroken, as were the push-ups. The toes-to-bar I had to break into sets of 5 in order to maintain a steady pace. I still want to be better at these, and 75 reps in a WOD was a fun challenge. I only lifted 275 lb. on the deadlift that day, which is my current 3-rep max, so I know I have more. The deadlift always keeps me humble. I joined the evening class again at CrossFit 204 for a fun partner WOD.

Friday I rested and Saturday I got to do a really fun WOD from the SoCal Regional this year. It was as follows: 1K row, 30 OHS (85 lb.), run 1200 meters. My time was 13:32. My game plan was to be sub 4 minutes on the row, 2 sets of 15 reps on the OHS, and sub 6 minutes on the run. My row was 3:50, my run was 5:30, but the OHS did not go as planned, unfortunately. I just couldn’t find the right bar path and lost the weight out front numerous times! I did 10, 8,10,2. Obviously dropping the weight with 2 reps left was heartbreaking. This easily added 30 seconds to my time. But I stayed with the WOD and ran as hard as I could. I was happy with the result, but I know I can be better. My cardio felt great, which is really encouraging, and I know my programming is doing what it is designed to do.

Get me ready for sectionals, baby!