Therapy

I read an article on the Crossfit Journal the other day about an Iraqi war veteran that nearly lost his life (and did lose his leg and was severely injured) who found Crossfit after his recovery. When asked if he goes to any therapy or anything for post-traumatic stress, he replied that he didn't need to because Crossfit did it for him. This inspired me. I think about where I would be without such an incredible outlet with such amazing, motivated people around me inspiring me every day....and the only answer I can come up with is...not here. I think everyone needs a passion, somewhere where they feel like home, something where nothing else in the world matters because that is where they belong. For me that is at my Crossfit gym, it's standing there with a bar and some weight, it's running in the rain/snow...it's knowing that there is no more perfect place in the world than the serenity I get when I am in that moment. Whether it's music, art, dance, sports, writing, whatever people are passionate about, I am a believer that everyone needs something. What will yours be?

Annie

Yesterday's WOD was Annie:

In case you are unfamiliar with Annie-

For Time:

50-40-30-20-10

Double unders/sit ups

Time: 6:45

Previous PR was 6:47 and although this time was better, I felt like I was going in slow motion! Frustrating, but given the sleep and stress experienced lately with exams and such, this really shouldn't be a surprise. It's incredible the effects of body harmony on performance.

This week's training

No don't worry I have not forgotten about my blog, or my training. I am continuing my one day on one day off routine and have some results from the week!

Monday:

5 rounds for time
row 250m
15 toes to bar
rest 2 mins

9:30s working time

Happy with this, toughest part by far was the toes to bar. Grip has gotten a lot better but definitely felt this through the mid-section...core needs work, but nice to get a CFC class WOD in!


Wednesday

A1. Push Press 2-3 reps x 3 sets rest 90s

115 x 3, 135 x 2, 135 x 3
wrist limiting on these, but getting stronger

A2. Weighted back extension 8-12 reps x 3 @ 2011 rest 90s

25# x 12, 35# x 12, 45# x 12

B1. Shoulder Press 4-6 x 4 @ 31X1 rest 90s

65# x 9, 95# x 6, 95# x 6, 95# x 4

B2. Single arm db row 8-10 reps x 4 @ 30X1 rest 90s
30,30,40,40 all 10 reps

Other than the limits on the shoulder press the wrist felt great today and I am feeling a lot stronger!

Yesterday's Training

Row 1000 m

3:26

I was quite happy with this. My intention before this WOD was to beat my previous week's time fo 3:39 which I did by 13 seconds. I have to say this is probably the toughest distance for me as it's right in between the mental attitudes of going all out and pacing and it feels like you need to do a little bit of both for success at this distance. Great mental test.

Today's training: so you're gonna need a medicine ball....

If I could name this WOD it would be "Nightmare by Med Ball" because that is exactly what it is.

5 rounds for time
20 wall balls (20#)
20 med ball cleans (20#)
40 OH Walking Lunges (20#)

21:53

Not happy with this time, but considering my energy levels lately, I am satisfied....for now. Less breaks and I think a sub-20 is well within grasp.

Importance of Rest

Often I get clients or friends that come to me asking for advice as to what they should be doing for their programming. Often I hear comments like "well I worked out 7 days in a row last week so that means I am improving right?". I cannot overstate the importance of rest. Rest in this sense means both active days without training or working out as well as getting the proper sleep. Often the mistake is made of people keeping themseleves on the couch for two days a week (often weekends) because they feel this is the proper rest. This is not the right way to do it. Rest should not always be crashing on the couch, but it may mean trying a new sport, going for a walk or a swim, playing with your dog or your kids...but keep moving! Crossfit has many different ideas of programming rest intervals: ".com" suggests a 3 on 1 off approach while many others will say 2 on one off and then adjust for competitions and double days. Regardless of what you choose, the most important thing I have learned from training myself and others is to read your body. If you aren't feeling it and you're warming up and your body is telling you "no"...it's probably best to rest another day rather than risking significant injury in trying to push your body to do something it isn't prepared for. Not to say the body isn't meant to be pushed. My mentor "OPT"'s motto is "get comfortable with the uncomfortable", something I am always rediscovering and truly believe in. But there is a difference in pushing through training and pushing a body that isn't ready. Food for thought.

A little catch up

From yesterday's training:

A1. Strict Pull-ups 4-6reps @ 20X3 x 4 sets rest 90s
6,6,6,5

A2. Standing DB Shoulder Press 8-12 reps @ 3013 x 4 sets rest 90s
12 x 25#; 10 x 30#; 10 x 30#; 8 x 30#

B. Push Ups with alternating db row 6-10/side x 3 rest 2:00

20 x 20#, 12 x 25#, 8 x 25#

A little low on the energy. Good to get back into it after a weekend skiing in the mountains. Rest day today

April 1, 2010

Today's work out:

100 ghd sit ups for time:

4:54

Also worked on olympic lifting and my wrist: cleans and snatch.

Felt really good today and I am very happy with that time as it is nearly 1:00 faster than when I did 100 ghd sit ups 2 weeks ago. Progress!!