brikis98's crossfit journal

[brikis98]

Snatch + extra OH squat: 95x3, 135x3, 155x2, 175x1, 185xF, 185x1, 195xF, 195x1, 200xF, 200xF, 200xF, 200xF

I did an extra OH squat after every snatch today to get some extra practice on the lift in preparation for the high rep OH squat workout in the qualifier next weekend. The squats were all pretty easy, but my snatch has hit a wall. I can hit 195 pretty consistently, but have only gotten 200 once and cannot get 205. I think I'll switch to doing triples and see if I can break through the plateau that way.

New South Wales ACT Sectional, Day 2, WoD 2
For Time:
21-15-9
Thrusters @ 50kg (110lbs)
Pull-ups
Double-unders x2
(first round 21 thrusters then 21 pull-ups then 42 double unders)

Time: 7:58

I decided to do this workout because it is fairly similar to one of my qualifier workouts but as this is from an earlier qualifier, I'd have some times to compare to. My time on this WoD would've given me 12th place out of 52 in the sectional. I breezed through the pull-ups and double-unders, but the 110lb thrusters absolutely destroyed me. It's only 15lbs heavier than the weight used in Fran, but each rep seemed significantly harder.

 

[brikis98]

Run: 4x800m, 3 minutes rest between rounds

Round 1: 2:59
Round 2: 3:36
Round 3: 3:44
Round 4: 3:41

I'm struggling with pacing and mental toughness on running. I ran the first 1.5 laps of each of these 800m runs too damn slow and then finished the last 0.5 laps at a near sprint. For whatever reason, I can't seem to make myself go faster at the beginning or maintain a more consistent speed through out the run. I know I have the fitness to go faster than 2:59 at this distance, but my execution has been awful. On a side note, I noticed that running fast still doesn't feel great on my hamstring. I had great success a year ago getting some ART work on my shoulder, so I wonder if I should do likewise for my hamstring now?

 

[SociallyChallenged]

When I had trouble pacing myself during track, I would use the stopwatch function on my wrist watch. For your situation, you'd run each 100m in about 22s (for a 3min 800m). It gives you a live update as to if you need to slow down or speed up and by how much. Sometimes pacing is hard, especially if you aren't running frequently. Once you get the cue from your watch, you might become a little bit better at pacing. With your conditioning, I feel you should be able to run a 2:30. I feel there might be something holding you back - whether it be your running form or poor frequency of running. Is there any way you could get someone to record you while running an 800m sometime? I bet I could drop some seconds off of your time.

Also, ART couldn't hurt tbh, especially with the upcoming competition.

 

[brikis98]

When I had trouble pacing myself during track, I would use the stopwatch function on my wrist watch. For your situation, you'd run each 100m in about 22s (for a 3min 800m). It gives you a live update as to if you need to slow down or speed up and by how much. Sometimes pacing is hard, especially if you aren't running frequently. Once you get the cue from your watch, you might become a little bit better at pacing.

Not a bad idea. Any recommendations for a watch that has a good timer?

With your conditioning, I feel you should be able to run a 2:30. I feel there might be something holding you back - whether it be your running form or poor frequency of running. Is there any way you could get someone to record you while running an 800m sometime? I bet I could drop some seconds off of your time.

Technique could definitely be the culprit. My technique for pretty much all physical activities, from running (with VFFs) to weightlifting, is self taught and probably pretty far from ideal. I'll see if I can get my gf to record me on the iPhone next time I go for a run - advice is always welcome

 

[EvilYoda]

I'm still hoping that the SD/AZ sectionals drop the spectator fee to B1G1 like NorCal did. You bastards.

 

[SociallyChallenged]

Not a bad idea. Any recommendations for a watch that has a good timer?


Technique could definitely be the culprit. My technique for pretty much all physical activities, from running (with VFFs) to weightlifting, is self taught and probably pretty far from ideal. I'll see if I can get my gf to record me on the iPhone next time I go for a run - advice is always welcome

Any watch that has a good, sensitive button to start/stop works great. I hate realizing half way through a sprint that my watch didn't start

Are these sprints done in your VFFs? I loved sprinting in those. It felt so freeing. I wish I hadn't tossed mine in the dryer But yeah, man, get a video and I'll see what magic I can work I have a passion for sprints and mid-distance. I'll do anything I can do to help out. By the way, where is the sectional you're competing in held? If I'm around, I may have a look-see.

 

[brikis98]

Are these sprints done in your VFFs? I loved sprinting in those. It felt so freeing. I wish I hadn't tossed mine in the dryer

I do all of my exercising in VFFs. The only exception is heavy squatting for which I use my Do-Win squat shoes. For everything else - including running, deadlifts, gymnastics, hiking, etc - the VFFs cannot be beat. And yea, sprinting in them is incredibly fun (until you blow out a hamstring, that is).

But yeah, man, get a video and I'll see what magic I can work I have a passion for sprints and mid-distance. I'll do anything I can do to help out.

Thanks

By the way, where is the sectional you're competing in held? If I'm around, I may have a look-see.

The NorCal sectional is March 27-28 at the Archbishop Mitty High School in San Jose. Unfortunately, the CF folks have gotten a bit greedy and are charging $50 for tickets! I understand the need to cover the expenses, but that is an awful lot of money to pay to see a bunch of amateurs working out. I think some of the qualifiers have offered a 2-for-1 deal (two spectators for $50), but I'm not sure what the logistics are.

 

[SociallyChallenged]

The NorCal sectional is March 27-28 at the Archbishop Mitty High School in San Jose. Unfortunately, the CF folks have gotten a bit greedy and are charging $50 for tickets! I understand the need to cover the expenses, but that is an awful lot of money to pay to see a bunch of amateurs working out. I think some of the qualifiers have offered a 2-for-1 deal (two spectators for $50), but I'm not sure what the logistics are.

Are you serious? That's ridiculous. I'd go to Disneyland if I wanted to spend $50 or more. I would actually try to go to them if they weren't charging. I'll be driving back to toward Sacramento on Sunday and could stop off in San Jose to watch. That sucks. Do you have to pay to compete in the sectional? If so, how much? Knowing CF, they're charging you every step of the way :|

 

[EvilYoda]

Are you serious? That's ridiculous. I'd go to Disneyland if I wanted to spend $50 or more. I would actually try to go to them if they weren't charging. I'll be driving back to toward Sacramento on Sunday and could stop off in San Jose to watch. That sucks. Do you have to pay to compete in the sectional? If so, how much? Knowing CF, they're charging you every step of the way :|

CF and the host gyms are making out like bandits due to the popularity of the Games. Remember, this is only the sectionals...there are still regionals before the actual Games in Aromas.

Sigh.

 

[brikis98]

Are you serious? That's ridiculous. I'd go to Disneyland if I wanted to spend $50 or more. I would actually try to go to them if they weren't charging. I'll be driving back to toward Sacramento on Sunday and could stop off in San Jose to watch. That sucks. Do you have to pay to compete in the sectional? If so, how much? Knowing CF, they're charging you every step of the way :|

It was $100 to compete in the sectional, which includes a ticket for one spectator (I'm taking my girlfriend). I've heard that it is bloody expense to get all the people/equipment/etc together to host a qualifier, but the prices still seem awfully steep.

 

[brikis98]

Clean and jerk: 135x3, 185x2, 205x2, 205x2, 225x1, 225x1, 235x1, 235xF, 235xF, 235x1, 245xF, 245xF, 245xF, 245x1, 250xF

My jerk sucks. All the cleans were easy, but as soon as the weight got above 225, my jerk technique broke down bad. After the CF Games qualifier, I'm going to deload to ~205 and work my way up 5 pounds at a time until it is better.

Crossfit NorCal Sectional Qualifier, Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

Rounds completed: 6 + 3 thrusters (PR)

More prep for the qualifier next weekend. Despite the massive overlap this workout had with the clean & jerks earlier, I managed to squeeze out 19 more reps than my first attempt. I actually found thrusters easier today, but the KB swings really beat up my lungs and traps.

 

[IceBergSLiM]

Run: 4x800m, 3 minutes rest between rounds

Round 1: 2:59
Round 2: 3:36
Round 3: 3:44
Round 4: 3:41

I did this on saturday with 25 burpees in between instead of rest. It sucked lol.

 

[brikis98]

Rest day. The British Columbia Sectional looks awesome.

 

[SociallyChallenged]

Rest day. The British Columbia Sectional looks awesome.

Those workouts actually look quite fun. The last one looks like vomitville though. I hate wall balls... and 5 rounds of 15? No thank you, haha.

 

[brikis98]

Crossfit NorCal Sectional, Workout A
Against a 6-minute running clock:
* Run 800m
* Max rep overhead squats (115lbs)
Scored by total number of overhead squats.

Squats completed: 31

My shoulders were really tight today and I struggled massively to balance the OH squat. I had a bunch of slow/grinding reps where I'd randomly start losing the weight to the side. No idea what was wrong, but it slowed me down considerably and I ended up with 4 reps less than my first attempt at this workout. I gotta get focused and do better - 40+ reps should definitely be doable.

Muscle-ups: 3, 4+1, 4+1

Still can't hold the false grip for more than 4 consecutive reps.

False grip ring pull-ups: 9, 7
False grip ring L pull-ups: 5, 5

Practice to get better at maintaining the false grip.

 

[brikis98]

BTW, for anyone interested in coming to the Crossfit NorCal qualifier this weekend, they will have slightly more reasonable prices for spectators:

We'll be offering a two-for-one discount for spectators; purchase on $50 spectator ticket and you'll get a friend in for free. You can purchase tickets at the gate the day of the competition (cash only, please bring exact change). If you've already purchased a spectator ticket online, simply bring a printed confirmation of your purchase when checking in (the confirmation email will be fine), and you will get to bring in another person free of charge. Make sure you buddy up with someone to take advantage of this pricing.

If you're just watching one day of competition, the price is $15 (single admission, single day).

 

[crt1530]

Asinine.

 

[brikis98]

Asinine.

What is?

 

[EvilYoda]

Hey Brikis - where did you see that announcement? (B1G1 for spectators) I don't see it on the games page (which, btw...holy crap, new layout) and I keep hoping that the SD/AZ qualifier does the same thing.

 

[crt1530]

What is?

I was referring to them trying to squeeze that kind of money out of friends and family members of the competitors.

 

[IceBergSLiM]

I was referring to them trying to squeeze that kind of money out of friends and family members of the competitors.

someone has to pay for that liability insurance policy.

 

[brikis98]

Hey Brikis - where did you see that announcement? (B1G1 for spectators) I don't see it on the games page (which, btw...holy crap, new layout) and I keep hoping that the SD/AZ qualifier does the same thing.

I read it in the "Spectators" section of the Crossfit NorCal 101 post. They just put it up yesterday, so there will probably be a similar post for SD/AZ soon.

I was referring to them trying to squeeze that kind of money out of friends and family members of the competitors.

Ah, yea, the prices are pretty absurd. At least with the 2-for-1 deal, they are closer to normal, but the whole thing is still very overpriced.

 

[EvilYoda]

Ah, I see. They just posted an update to the SD/AZ sectional which includes some modifications to the WODs...but no spectator announcement. Boo.

 

[brikis98]

Crossfit NorCal Qualifier Workout A
Against a 6-minute running clock:
* Run 800m
* Max rep overhead squats (115/75lbs)
Scored by total number of overhead squats.

Reps completed: 37 (PR)

Shoulders felt a little better today. I think I just need to tough out some pain to get a better score on this workout.


--- 15 minute break ---


Crossfit NorCal Qualifier Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups (CTB)

Rounds completed: 5 + 7 thrusters

There is a rumor on the CF games website that the pull-ups will be chest to bar in this workout, so that's what I did today.

 

[brikis98]

Rest day. Taking 2 days of rest before the qualifier. I've been feeling pretty beat up lately, so I hope it's enough.