Shortcomings

For time:

Run 1200 meters

90 Wall Ball shots, 6 pounds. (not full squat)

45 Chest to bar pull ups (strict with band)

I didn't stop once during my 1200m run. Yay for improved respiratory stamina. I did jog it at an easy pace. My 800m took me 5:30 which is in line with what I normally pace and my 400 too me 2:30, which is a bit faster than normal. 

I subbed out a full squat for just a slight dip, to simulate a push press-wall ball. My hip has been feeling good and I don't want to aggravate it. It was still tiring, with no squat. 

The C2B pull ups were a pain in my ass. Strict is tough. My arms were screaming. I actually did the last 15 with a kip. 

I really really really didn't want to WOD today, but I'm glad I did. When you think you don't/can't/want to WOD is probably a sure sign that you NEED to WOD. 

What a stressful day. Ugh. 

Striking out on my own

WOD – for time:

• run 800m
• 200 double unders
• run 800m

My time- ~18:10

I found this WOD by simply typing in run + double unders into Google search. This was the first return. The Main site WOD was 5x3 Deadlifts, and I've "vowed" to stay away from heavy lifting until 1.) my hip/back heals 2.) I get my food intake figured out, so that I can 3.) Get back to old strength levels. 

My time is an approximate. I didn't push start on the Stop Watch, so when I returned from my 800m, I started the clock :( My first run, I didn't stop and my pace was good. So I approximated a 5:20 800m. The Double Unders were tough. The problem is that when my rope stops, I get upset and I get in my head. It's all fuckin' mental, like all WODs. It took 6:57 to complete all 200 DUs, which seems really long to me. I went on my second 800m and I knew right away that my pace was considerably slower. I took this moment to concentrate on my breathing. I had just read the breathing series on the CF Southbay blog. Here is an excerpt that I tried to apply to my last 800m run:

Running is one of the few things that allows you to operate almost entirely in the aerobic domain while still going hard.  However, if your breathing isn’t correct, you will quickly transition into anaerobic (non-oxygen using) systems, start to build up lactic acid (what causes that burning feeling), and have to slow down.  One of the best ways to avoid going anaerobic too soon is to make sure you are breathing enough.  While there are lots of suggested breathing techniques out there, the simplest follow your feet.  3-2 works for me (breathe in for 3 steps, and out for 2 steps), although 3-3 and 2-2 also work.  You will know you have gone into a sprint mode (anaerobic, not sustainable, only a short period of time) when your breathing changes to a 2-1 count.  So, by trying to maintain a 3-2 (or 3-3 or 2-2) breathing scheme when you run, you will be able to run harder, longer, and faster while needing as little recovery as possible.

I was really gassed from the DUs going into my run, so I knew I had to get my breathing in line if I was going to make sure that I don't stop to walk at all... I was too tired to get my head in order to count my steps, but I knew I had to slow and deepen my breath, which is what I did. It totally helped. Also, it helped my panicky feeling that I get when I'm running tired. 

Getting back to the box, the clock read 12:50, which means my last 800 took 5:50 seconds. made sense for the pace I was keeping. I was cooked. I liked it. 

It's encouraging to know that I have improved my endurance. The half Marathon is in my sights for January. 

Changing my regiment

RUN TO THE BOX FROM MY HOUSE
Here is the MAP of the route I took. 

I did not run for time, but just to work on my endurance. I was proud that I ran the first mile with stopping. The 2nd mile was pretty tough for some reason; I think because it was the long stretch on the Marina with no "markers." The 3rd mile I did run/walk, but the stretches of running were extensive. I would "bargain" with myself like say, "Just run to that pillar." When I'd get there, I'd rationalize that I'm not tired and tell myself to run to the next marker that I saw, so the third mile went quickly. As well, I was encountering more traffic lights, so it forced me to stop. Therefore, I made the rule that I had to run to each traffic, no ifs/and/buts.

When I got to through my final (red) traffic light at the 90 Fwy, I jogged all the way to the box without stopping :)

Things I learned on my run: I have to keep looking up. I have the tendency to look down at the ground in front of me and I think it makes me "dizzy." Upbeat music is a must; I kept getting Ray Charles and Diana Krall coming up on my shuffle, that I finally put it on the hip-hip folder and I getting into the zone was easier.  Once I get past that discomfort phase, I realize the my body will keep going as long as I keep my internal voice quiet.

I plan to run to the box every Tuesday :)

I got the box knowing that I wasn't planning on doing the WOD. I wanted to work on building my overhead movements. I picked push press and push jerk.

I set 2 new PRs. 1RM PR for Push Press @ 70#s and 1RM PR for Split Jerk @ 80#s. 

That is actually the most weight I've ever lifted overhead. 

I learned today that I really need to work on my speed with the regular push jerk. I switched over to Split jerk, because I was having fear/commitment issues getting under the bar fast enough. I failed one too many times. I KNOW I'm strong enough to lift eh weight, it's just speed and commitment. Knowing I'm strong enough to lift that weight overhead, I switched over to the split jerk, to get my confidence and wanted to set a PR. 

The 80#s felt heavy when I took it out of the rack. Took a big breath in, dipped and drived, and got under the bar quickly. The weight felt solid at the top in my locked out arms. Mid-line felt tight, solid; no longer back "pinching." Super happy. 

Now, I've got to work on my squat clean cause I've never attempted an 80 clean and jerk together :)

So the change in my regiment is that I'm going strictly strength conditioning for the next month... Maybe longer if I don't see the gains I'm expecting. I want to raise all the PRs on all my powerlifts by 10-15#s. 

If the Main Site wod is a heavy-weighted met-con, then I'll do it. For example, tomorrow will be the Games Open WOD 11.3, which is AMRAP Clean & Jerk for 5 mins. That I will do. 

But all the body weight/met con I'll pass. Obviously, I'll make sure I'm getting in a decent amount of cardio in the form of running/Double Unders/Rowing as part of my warm up. 

Let's see if can set some crazy numbers by early May. If I'm not there, then I'll just keep at it. 

"Matty"

Today was my first day back in the box after a 4 day whirlwind of celebrating my birthday of excess; excess food and libations.

I didn't really take into account how my recent activities would effect my stamina. Last night, G and I were talking about how much we despised wall balls and rowing, so seeing the WOD today I was irritated. I didn't dwell on it too much, and committed to making it to 10AM class. I arrive to find 7 or 8 strangers standing about staring at the ladies warming up. The 10AM class was a female showing: G, Dawn, Aims, Kara and myself. Oh, and Zeb. LOL! Hahahaha, I forgot. The strangers were the research and development team from New Balance Shoes. They flew in from Boston to sit in different gyms and workout formats. They chose PCF as their Crossfit gym to observe. Crazy, right?

The warm up was pretty intense and had me winded. Dawn and I were in the second heat. I opted for a sub on the muscle ups of 4 linked pull ups counted as one rep. You had to come off the bar after every 4 pull ups.  For every rep you do in 1 min. equated to 2 seconds off your total time.  I did 4 "reps."

Going into the next part of the WOD, I loaded up my bar to 55# (actually 53#) and found it very difficult. I remember the AMRAP ground to overhead WOD from a couple months back and found it very approachable, but today, every time I'd clean the  bar it would wind the hell out of me! Then to jerk it overhead.. it just took a lot of effort on my part. I had to dump the bar after each rep, and felt dizzy.

Onto the wall balls. What can I say? I made it a point to knock out as many as I could; sometimes it would be 12, sometimes it would be 5. It did feel good to do a long chain of wall balls in a row. The first round of rowing my felt good.

The 2nd round was horrible. I mean BAAAAD. I felt like shit. Death. During the wall balls. I felt like I was going to faint every time I took a break. I took what felt like 3 minutes to catch my breath and my bearings. I was afraid of fainting. I finished that round of walls balls completely concerned if I could even do another whole round after ROWInG! While I rowed pretty passively, I tossed around the idea of ending it, like not going into the final round.

I bit the bullet and decided to complete the WOD. Last round was tough. For ground to overhead, I cleaned the bar into a split jerk. David said my form was really good. That gave me a little energy.
Onto wall ball, I wanted to finish so bad, so I was determined to break it up in big chunks. 14-23-35-45-50. Diso was in my ear telling me not to think about the time, just relax and take big breaths. I must have looked like shit/death.

The last row was sloppy and slow. I kept my eyes closed for the whole thing. Zeb was right there with me, pushing along.

When time was called (for me) I collapsed on the floor.

 I stayed in that post work out euphoria for almost an hour. In that time, I experienced shooting pain in the back of my head, dizziness, muscle spasms and cramping of my quads. That's how much my body was pissed at my excessive drinking the past 4 days.

I'm back on the wagon. Ate a zone-balanced paleo breakfast and lunch.

It was fun while it lasted. I can't wait till my body is back in a clean state, cause I know that I don't like feeling like I'm going to faint during a WOD. That's motivation enough to eat right.

"Matty" kicked my ass.