The second I woke up this morning, I put on my 42 layers of clothing, greeted the bitter cold, drove to the gym, and hopped on the rower to knock out this absolutely brutal workout:
500m moderate pace, 100m hard, 100m easy, 100m sprint, rest 45 sec
500m moderate pace, 200m hard, 100m easy, 100m sprint, rest 1 minute
500m moderate pace, 300m hard, 100 m easy, 100m sprint, rest 1:15
500m moderate pace, 400m hard, 100m easy, 100m sprint, rest 1:30
500m moderate pace, 300m hard, 100m easy, 100m sprint, rest 1:45
500m moderate pace, 200m hard, 100m easy, 100m sprint, rest 2 minutes
500m moderate pace, 100m hard, 100m easy, 100m sprint
This was painful. However, being the weird person that I am, I like to torture myself with workouts like this to test my physical and mental capability. I think I’ve got a hell of a lot of will power and mental and physical strength, so I actually had somewhat of a good time doing this. I will say, though, that after the first round, my first thought was “Holy f#ck. I have to do this 6 more times.” But I did it, felt great afterwards, and went to my 3 classes.
In between my first class and my last 2 classes, I have about an hour. So, of course, I went to the gym to do a little fun stuff. I told myself that if I wasn’t completely wrecked from this morning’s row, I would do a met-con. Well, I hadn’t eaten anything after the row (which I finished at about 6:45am) and at the time of my second workout, it was about 10. So instead I didn’t do a met-con but instead just made sure to keep rest periods extremely short, weight moderately light (it is my deload week!) and throw some random things in there to be spontaneous 😉 Here’s what it looked like:
Weighted Strict Pull Ups: 10 sets x 3 reps. The first 5 sets, I used 25 pounds. I continued to add 2.5# to every set up until my tenth set, which left me with 45# added at the end.
Strict Press: 3 sets x 5 reps @ 50%
5 ‘Sets’ for Quality:
1 clean+ 3 push press + 3 Jerks (I added small amounts of weight every set)
Strict Handstand Pushups: 20 total
Then I FINALLY got home at 1 o’clock to eat my first meal, which was enormous. I had a plan that I was going to snatch later, after I took a nap. Well, that nap was a very long nap and by the time I woke up, I felt like I got hit by a bus and had absolutely no desire to snatch (or lift anything, for that matter). Listening to your body is important, and after a pretty brutal morning like today with very little fuel to run off of, I thought it would be best to stay in my cozy bed and watch some Netflix.
My program will be changing after next week. With my competition coming up, which will be mostly strength based (going for 1RM for clean and jerk, Back squat, bench press, and deadlift) and then 2 wods. I’m not worried about the wods; my conditioning is pretty good at this point. For the past few months, my priority has been to add some serious numbers to my lifts and gain lots of strength. I didn’t completely throw conditioning to the wayside (I did a metcon 3 or 4 times a week; on weeks when I only did 2 or 3 metcons, I did aerobic work on the other days). I didn’t want to do as much conditioning work (that is, wods) as I would typically do because it makes it EXTREMELY (nearly impossible) to make huge gains in strength if you’re trying to also make huge improvements in your conditioning. However, now that I’ve put up some pretty solid numbers in the past few months, it’s time to reverse my program in preparation for the open. Of course I’ll still be doing strength work in the form of the core lifts and olympic lifts, but it won’t be the bulk of my programming. Row workouts like the one above, track workouts like the one done on monday, and short and dirty wods like the others I’ve done this week will take top priority up until the first workout of the open is announced on February 27th. I’m excited! Last year’s open was interesting… I really didn’t know much about crossfit, didn’t know any of the terms for anything, and 13.1 was one of the first real crossfit workouts that I ever did. AND, I did all of the open workouts in your typical Globo gym because at that point I wasn’t really interested in fully committing to joining a crossfit gym. Being a complete noobie and not being able to perform only a couple of the movements from last year, I actually surprised myself with how well I did. With all of the skills I’ve developed and the strength I’ve gained in the last 8 or 9 months or so, I am absolutely STOKED to see what I will be able to do come February.
Be smart! Listen to your body!