Regionals update and thanks

CrossFit regionals quick update Update on the wods and thank you's. 1) Diane- I had confidence going in and I was pleased coming out. 2:35 all unbroken. Now I just need to speed up the deads. 2) paced row perfectly. 2:00/500m, unbroken pistols pretty quickly. Hang clean was heavy! My pattern was... 3-2-3-2-3-2-2-2-2-1-1-1-1 for 25 total. Disappointed here, I definitely thought I'd finish but couldn't get back to the bar quick enough. Breathing, not an issue. 3)dumbbell snatch actually felt decent. This one was weird. Pleased with my effort till I saw my time and even more frustrated when I saw my placing. Not really sure why I was so slow (8:22). I had no failed reps so I think looking back I was only limited by my fear of reaching failure. Breathing was high but not the limiter, low back was tight but not the limiter. I had no long breaks here just to slow between every rep. 4) long squats pull ups push press- felt like i paced it good. This wod, in the past, would be a huge weakness bc of the time domain. Again I really though I would finish but I was 23 push press short. Front squats were the worst (15-10-10-10-5) and the last set of pull ups had to go into 5's but everything else felt solid. Never was REALLY hurting till last 2-3 minutes. 5) snatch ladder. 215. Really wanted 225 and pulled it high enough but couldn't lock out. 220 is my pr so that's what I expected. 6) chipper. Dead lift felt ok, I knew they'd be heavy. Toes to bar were slow. Again, thought I would finish amd though I would do well in placing on this but did not. Only 9 burpees complete. Frustrated here. I paced to much early, I don't think the dead/mu affected the wall ball/t2b as I thought. I finished with quick farmers walk and basically 40 second sprint to get 9 burpees. Had too much left in the tank to be at this point in the weekend. Taught me a lot! I'm please with the weekend bc I think it was much more competitive than last year and the wods weren't quite as good for me and I finished about the same. My engine is much better than it used to be but still needs a lot of improving and I need to learn to go to "that place" more in the longer wods. Things to work on for 2013 Dead lift strength CP battery- handling heavy weight for repetitions. Aerobic power/mental toughness- pushing harder in long wods early, and hanging on! Hungry for next year! Thanks for 27:17 family cheering me on from home. Thanks to Michelle Robinson, Michelle Byers, Marty Bell, Kelly and Bill McBride for making the trek out here to support, it means more than you know. Thanks for the coaches and clients back home allowing me to get away to this competition. Thanks to my mom and dad who are always there supporting me through everything, I love you. Thanks to Coach Michael Fitzgerald for coaching me and getting me where I am. I would not have finished 16th without the coaching and excited to see where it takes us. Big thanks to me wife Reagan, she's my biggest motivation here! I love her and she supports me way more than I deserve. It makes it easy knowing I always have a fan as big as her! Mostly, thanks to God who gave me this healthy and willing body and mind to train and compete in this. I pray more glory is brought to His name through anything and everything I do with CF and my life.

4/25/12

Did a few double Snatches w/ the 100lb DB.  I'm ready..
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Row 10 min @ 1:55/500m pace
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20 Double Unders x 10
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Mobility

Feel good, ready for the weekend.  Time to TRUST my training.  I'm so thankful for the gift of athleticism God has given me.  Also, the gift of discipline which I so often take for granted.  Colossians 3:17 tells us to do EVERYTHING in the name of Jesus Christ.  I'm going to regionals this weekend, yes, with a big goal of winning BUT the MAIN goal is to represent my Lord and Savior Jesus Christ!  Since the beginning of CF I've known that the larger (outside of CF 27:17) CrossFit community is somehow my mission field.  Ever since CF Games has started I've felt like this is my outlet to reach out to the larger community.  Not sure what my purpose or how He will use me but I'm going UNASHAMED of the Gospel and praying Christ will use me to glorify His kingdom!

4/24/12

Tuesday

A. Snatch tech work, 1 rep per min for 10 mins - start @ 155lb - add 5lbs per min

B1. Deadlift @ 12X1, 2 reps @ 245lb x 8 sets, 10 sec

B2. Hang Power Clean, 2 reps @ 185lb x 8 sets, 10 sec

B3. HSPU, 5 fast reps x 8 sets, 1 min

C. Chin-ups, 20 reps x 3 sets, 2 min

A. complete up to 205.  All successes.  that's 11 min but I got confused on the minutes.
B1. felt light
B2. did 185, 205, 225, 225, 225, 225, 205, 185 so I could feel the 225.  Felt pretty good
B3. Fast and easy
C. Smooth, all around 19 seconds.


Feeling good, ready for the weekend!

4/22/12

Sunday

Heavy DB Power Snatch tech work

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20 fast double unders x 10 sets, 20 sec

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Row 10 min @ 2:00/500m

Did single arm barbell snatches, 45, 65, 85lbs to build up and practice tech
Then did the 100lb DB for a few reps each arm with some rest.  Then did 10 fast with no fails.  Getting 10 with no fails made me feel a lot better about it.


Double unders were all 10 sec and easy.  Breathing was low throughout


Completed the row + 10 pistols + 5 hang cleans @ 225.  Did first 2 hang cleans getting reset at the bottom.  Set it down and picked it up and did 3 TnG.  I think the TnG works better for me but we'll still just feel it out when the day comes.  

4/21/12

Peaking day 2

Saturday

A1. Back Squat @ 135lb, 15 reps x 2 sets, 10 sec

A2. Chin-ups, 15 chin-ups x 2 sets, 2 min

B1. Front Squats @ 85lb, 15 reps x 2 sets, 10 sec

B2. Chin-ups, 15 chin-ups x 2 sets, 2 min

C1. OHS @ 65lb, 15 reps x 2 sets, 10 sec

C2. Chin-ups, 15 chin-ups x 2 sets, 2 min
Complete- everything felt good. played with relaxed arm positions in the back squat and arms crossed in the front squat position to not stress the arms too much.  Felt good, arms stay much more relaxed than in the normal front rack position.  Pull Ups felt great.
*everything feels great except for the DB Snatch.  Hoping it starts feeling better  in the next few days.

4/20/12

Regionals Prep Begins.

Friday

A1. 20 fast double unders x 7 sets, 20 sec

A2. Snatch, 1 rep x 7 sets, 20 sec - 1st set @ 135lb - try to add 10lbs per set

B1. Deadlift @ 12X1, 2 reps @ 225lb x 12 sets, 30 sec

B2. HSPU, 5 fast reps x 12 sets, 30 sec

C1. Pistols, AMRAP in 1 min x 2 sets, 1 min

C2. Muscle-ups, 7 unbroken x 2 sets, 1 min

A1. Fast and easy
A2. all successes up to 195, felt strong, all power snatch
B1. fast and easy
B2. fast, played with some hand position.  Felt strong and fast all the way through
C1. 33, 39.  Just wasn't moving fast enough first 30 sec of first set.
C2. fast and easy.


Feeling good.

4/18/12

Wednesday - AM - Z1 + mobility, PM - 60/90/120 ALL OUT

AM

20 min Row @ 50% effort 4350meters stayed around 2:18 pace. Felt good

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GH Sit-ups, 20 reps x 3 sets, 2 min all around 45 seconds

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20 min mobility/stretching afterwards Went about 25 min mainly lower body/hips b/c they've been really tight lately.

PM

For time @ 97% - Run 400m

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Rest 10 min

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For time @ 97% - Row 500m

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Rest 10 min

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For time @ 97% - Airdyne 1 mile

Run 1:14- felt about 90-95% w/ turn around and pretty sure it's past 400m. Breathing wasn't an issue

Row- 1:33- 2 sec of PR- breathing never an issue, legs got heavy

AD- 2:36 never thought about my breathing, all legs after 30-40 sec