Central East Sectional Recap
WOD 1
Sandbag Shuttle Sprint
5 sandbags: 20#, 40#, 60#, 80#, 100#
100'
In increasing order, carry a sandbag over your shoulder 100'. Drop the sandbag. Sprint back, pick up the next one, and repeat.
Time - 1:15
Place - 64/178
Notes: Sprinting is definitely not one of my strengths, but I'm not that bad at moving weight quickly either. I lined up in a lane right next to another tall guy (I'm pretty sure he was 6' 7" too), just to give myself a bearing as to how fast I should/need to be going. Up until the 60# bag I was in the top three of my heat. I ended up finishing fourth in my heat and the other tall guy finished right ahead of me in third. Not going to lie, that really sparked a fire in my gut and set the tone for my competitiveness for the rest of the day.
WOD 2
Deadlift/Burpee
5 rounds for time:
7 deadlifts 225#
11 burpees
Athletes are wearing a 30# weighted vest
Time - 5:53
Place - 87/178
Notes: By FAR, this one was the most difficult for me. There's a WHOLE LOT of range of motion I have to move my 6' 7" body through to finish this work. CrossFit always seems to serve up the tough love where it doesn't care what your strengths, weaknesses, height, or weight may be. For some reason, I like that. Dan Bailey, a shorter and very muscular athlete ended up winning the entire Sectional, and blew away the competition with a 3:26! 3:26!! The next fastest time was :33 seconds slower than that. Incredible Although I finished in the nearly the 50th percentile for this one, I was not disappointed because I gave it my entire all.
WOD 3
2 rounds for time:
Row 500M
15 overhead squats 95#
Row 500M
15 toes to bar
Time - 10:59
Place - 11/178
Notes: Now THIS was fun. I haven't even sat down on a Concept 2 since, oh December. I was a little concerned about how my performance would be for this workout because of that, but to be honest I did feel pretty confident. All the competitors that I talked with before I went said they were going to shoot for pulling a 1:45-1:50 500M in order to have some good energy for the OHS and T2B. Initially, I thought this was a good idea, but after the first three or four pulls on the rower, I realized that I could comfortably keep a 1:40 pace.
To be honest, it seemed like all the athletes in my peripheral were going crazy, pulling for the wall with each stroke. I glanced over at the competitor's screen next to me, who I was certain looked like he was working much harder than I was and I was surprised to see he was keep a 1:52 pace! At that point, I knew I was doing the right thing. Although my strokes per minute were certainly less than the competitors around me, my efficiency was saving me.
During my heat, I was the first off the rower and on to the next station each time. I can't even describe with words how good that felt. To lead 40 fierce competitors through a workout, and to hear the crowd cheer for you as you are giving it your all. It was incredible. Considering most most of my athletic career has been spent doing team sports, I've never felt anything like that.
I was first coming off the rower and going into the final round of toes to bar, and that's where I lost it. A good friend that I made during the competition told me later, "Karl, we need to talk about your toes to bar! They're tragic!" I sincerley appreciate his honesty, and they were undeniably the one thing that kept me from post a possible top 5 score for this workout. If I haven't rowed since December, then I haven't even practiced toes to bar since last March! Yet another example of CrossFit bringing those weaknesses to the surface. I ended up finishing second in my heat for this workout.
WOD 4
15-12-9 Reps for time of:
Power clean and jerk 155#
Chest to bar pull-ups
Box jump 24"
100' Sled Pull - Athlete is seated and pulled the weight 100' via rope - 115#
Time - 10:42
Place - 15/top 60
Notes: Only the athletes in the top 60 were qualified to take part in this last workout. At this point, I was 47th, so I had made the cut.
As soon as this one was announced I had a really good feeling. All the time spent during my training of working with heavier weight was going to allow me to move through the clean and jerks really well. Furthermore, (and I didn't really realize this at the time) I really did a TON of box jumps during my training too and with nothing less than a 30" box. My primary concern was the chest to bar pull-ups as I really haven't been training these, well... at all! I have been doing a lot of weighted pull-ups, which definitely proved to help me out during this workout, but I can't recall the last time I actually busted out chest to bar pull-ups for reps.
Thankfully, my efficiency in the clean and jerks and box jumps bought me enough time to knock out the chest to bar pull-ups in triples, doubles and even singles. Again, I was able to lead my heat the entire time during this workout which felt absolutely incredible. Once I was doing with the entire 15, 12, 9 mess I was the first to the sled pull.
As I finished my last box jump and made my way to be the first one over to the sled pull, I heard the crowd start to cheer. I'm telling you, this was a defining moment for me! All my hard work ever since I dedicated myself 10 months or so ago to training for these games had brought me to this specific moment. I sat down at the rope (Haha! Which by the way, I had NEVER done before in my life!) and just started pulling with all I had. The closer that sled came, the harder I pulled until it was across the line. And then... it was over.
I ended up finishing first in my heat and 34th overall out of 178. I couldn't be happier with the way things turned out. Subconsciously, I set a goal in my mind of finishing in the top 40, but I had NO IDEA what type of competition would show up. To finish 34th is on honor, especially considering the athletes who were in attendance. Honestly, competing in the CrossFit games was one of best experiences of my life, and I'm definitely looking forward to working on my weaknesses and competing again next year!
Andrea put together a Facebook album with a few of the pictures she took from the Sectional. You can check it out here. All scores for this Sectional can be found here.
Checking In
Creepin' behind Mr. Schwarzenegger
Hey all,
First off, I just want to thank any and all who provided support and encouragement to me as I was competing on Sunday. I sincerely appreciate it and you have no idea how much it pushed me along throughout the day. It really meant a lot. Thank you.
Second, I'm planning to post a re-cap on my entire day. Unfortunately, I had to knock out some nasty statistics homework that's due tomorrow and I couldn't get around to it tonight. Andrea just wrote up a post tonight that includes just a few of the million photos she took during the Games (check it out here). By they way, I can't thank her enough for hanging there for a crazy, packed, exhausting day. I'm really glad that she took so many great pics too!
Third, man I'm friggin' exhausted. I'm not as sore as I thought I'd be, but I'm thinking my immune system took a beating and I just feel worn out. I'm probably going to lay low this week with some light active rest. Pushing it right now would be extremely pointless and pretty dumb.
That's all for now. I'll post a good one tomorrow. Until then, I've got to get some sleep!
3/5/10 Daily Workout
Workout of the Day
Push jerk 2x5, 3x3
Perform 5 seated box jumps (18" box to a 36" box) immediately following each set of push jerks
85kg x 5
90kg x 5
95kg x 3
100kg x 3
110kg x 3
Notes: This is going to be quick because it's getting late and I want to get some rest for tomorrow.
Tapering feels weird. Doing this little today felt like I was missing out on something. To be honest though, I feel incredible. I am honestly in the best shape of my life right now.
Andrea and I are heading out to Columbus tomorrow at about 9:00AM or so. After I register, we are planning on taking a short run around OSU's campus, get some grub, and then hit the bed early to rise and shine early for the big day. The first WOD starts at 8:00AM on Sunday and they run continuously until 6:00. They have already announced the first three WODs. The fourth WOD will be announced after the third WOD and participants must qualify to compete in this one.
Andrea will be Twittering and taking photos during the entire event. You can follow her updates here (http://twitter.com/andrea_eagleman), plus they will be constantly updating the scores on http://scores2010.crossfit.com/. Words can't express how pumped I am about competing. I am fully prepared to lay everything I have on the line.
To everyone who has offered support throughout my journey so far, I can't thank you enough. You have provided inspiration, encouragement and whether you realize it, accountability to me to stay disciplined with my training. Again, thank you. I can assure you I will make you proud with my utmost effort on Sunday.
Until Monday!
Daily Workout 3/3/10
A good friend of mine who always provides great encouragement and insight recently passed along a copy of Steven Pressfield's The War of Art. I sincerely appreciate the gift, and I'm really looking forward to getting into this within the next few days.
Workout of the Day
Back squat 80% of 1RM 5x5
125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5
Snatch pull 95% of 1RM 5x5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5
Dumbbell bench 5x8
100# x 8
100# x 8
100# x 8
100# x 8
100# x 8
Then,
5 rounds for time:
6 box jumps 30"
15 med ball slams 25#
Time - 3:06 YES, A NEW PR!!! BY 3 SECONDS!
Notes: ANOTHER VERY GOOD DAY! Back squat at 80% for 5 felt very easy. Snatch pulls at 80kg felt pretty good. Although one of my favorite lifts, snatches are such a weird lift. Breaking it down to the just the pull was a challenge for me, but I can tell it definitely helps. Dumbbell bench is one of those things that I never really focus on, but thankfully, I keep gaining strength. Not complaining!
AND THEN, the WOD that I thought I could not top after the last time I attacked it. Honestly, I was dreading this. I found myself in this situation where I had set the bar so high for myself that I had two choices. I had to either push myself to a place where I have never been before, a state of UNcomfort that I have never experienced, or I could choose to fail. I put my trust in the hard work of my training, but more importantly I put myself in a state of mind where I was welcomed that familiar friend pain. Pain always shows up when you work hard and push yourself. It's a guarantee. There's no use in fighting it. It's going to happen, you need to expect it, welcome it, and get comfortable with it. The reward? A new PR! And by 3 friggin' seconds!
To be honest, right now, I'm a little sore. I'm looking forward to winding down during these next three days and resting before it all goes down on Sunday. Deep down, I feel as though, given all the resources at my disposal, I have done everything I can to prepare myself as best as possible for the Central East Sectional. Force Fitness and the training I have received has been extraordinary. When I haven't been at Force, I've been putting in work outside as well, whether it has been while I've been traveling or lugging my bumpers to the elementary school playground up the street. Furthermore, (and this feels really good to say) I feel as though I am in the best level of fitness I have ever been. My hard work is paying off... and I don't want to stop anytime soon.
Daily Workout 3/2/10
"Effort only fully releases its reward after a person refuses to quit."
-Napoleon Hill
Workout of the Day
Hang power clean 5x5
100kg x 5
100kg x 5
105kg x 5
105kg x 5
105kg x 5
Handstand pushups 5x5 (turned into 25 total)
11 legit unscaled!
14 scaled 3"
Then,
Based on WOD #3 from the Utah/Nevada Sectional
For time (to be completed wearing 20#/10# weight vest):
12, 9, 6, 9, 12
95/63 lb thrusters
Pull-ups
Run 200m after every couplet*
(*Instead 40 yard sled push with 60#)
Time - 12:23
Notes: Another breakthrough day today! Believe it or not, this was my very first time ever that I've been able to knock out unscaled handstand pushups! Granted, I had to perform many at one at a time, I was still able to finally get full range. It feels incredible to finally get this monkey off my back. The timing couldn't have been more perfect either.
For the WOD, I felt pretty good. Looking back, as with most workouts, I feel as though I could definitely improve my time, the next time I attempt this one, should that ever happen. Regardless, I did feel as though I was pushing full bore the entire time. On a good note, the thrusters actually felt much easier than I expected.
Today was my last day of really hitting it hard before tapering down until Sunday. To be honest, I feel great right now. Strong, healthy, energy level is high, confidence is gaining. Things are looking very good. I can't wait to lay it ALL on the line on Sunday.
Daily Workout 3/1/10
Ahh! Aren't they beautiful?! Just came in the mail today. They fit perfect. A tad loose in the heel, but still feel awesome. Plus, you've got to dig the retro styling. I picked these up on closeout from here, one of the few places in the U.S. that I've found sell Adidas Oly shoes. Just in time for the big day!
Workout of the Day
Rest Day
Notes: This one felt really good. I've been feeling kind of beat up recently, and this rest day came at the perfect time.
Daily Workout 2/28/10
Do you see them? Those two eyes? They just blankly stare at me, as if not even acknowledge that I'm a threat. "Muscle-up? Don't bother. You'll just fail." Not anymore. I will not let you defeat me. I will defeat you! I will not let you conquer me! I will conquer you!
Workout of the Day
MUSCLE-UP WORK!
Then,
"Fat Grace"
For time:
Clean and Jerk 185#
30 reps
Time - 5:35
Then,
For time:
30 jumping muscle-ups
Time - 3:59
Notes: BREAKTHROUGH DAY TODAY! Not gonna lie, today was a good day. Intense. It may have been small potatoes to big time CF firebreathers, but it was good day for me.
Here's the deal. Douglas MacArthur Chapman owns Hyperfit USA, a CrossFit gym in Ann Arbor, MI. He's also one of the main coordinators for the Central East Sectional. Every now and then I'll check out the Hyperfit USA page just to see what's going on over there. Recently, I came across a video of some of their monsters knocking out consecutive muscle-ups, which is cool. But the title was "Sectional Tune-Up", and it got me thinking, "there's a very good chance that muscle-ups are going to be an exercise at the sectional". Now, the WODs have not been announced yet, they will at 5:00 on Wednesday, but I'm thinking there's no more time to dance around this. I've got to make sure I can do these before the big day hits.
Anyway, after watching plenty of video to get as many visual cues of what I need to do to refine my movements, I packed my stuff into the trunk of my car and headed to the faithful elementary school playground. I set up the rings, warmed up, and forced myself, FORCED MYSELF, let me repeat again, FORCED MYSELF, to muscle-up. I should have prefaced this by saying, I haven't gotten a single muscle-up since I injured my back (on an unrelated incident, of course) in AUGUST!
When I first started, I must have missed 20-25 times in a row. With each miss, my frustration would grow even greater. But so would my determination. After what seemed like a zillion attempts, some screaming at the top of my lungs, and some technique adjustments, ...then some more screaming, IT HAPPENED. Total, I was able to knock out about 14 or 15 today. Like I said, small potatoes to big time CF firebreathers, but I'm back at it!
After that, I hadn't really planned on what the WOD was going to be, but since I lugged my bar, two 45's, and two 25's all the way to the playground, I figured I'd better use it. "Grace" is prescribed as clean and jerk 135# 30 reps for time. "Heavy Grace" is considered using 155#. I figured 185# would denote "Fat Grace". To be honest, I'm pretty happy with 30 C&J reps of 185# in 5:35.
Sectionals are only 7 days away! Nervous, anxious, and excited.
Daily Workout 2/27/10
Workout of the Day
For time,
5, 4, 3, 2, 1
Deadlift 120kg
Overhead squat 60kg (hang to power snatch)
Time - 2:28
Then
AMRAP 5:00
Clean and jerk 80kg
Reps - 31