OPT training today!!!

Today I did a variation of a workout from James Fitzgerald "OPT" blog, one of the best Crossfitters out there.

Work up to 1 heavy rep of snatch balance 195lb

rest 5min

2 L-sit rope climbs

rest 5min

1 round "Bear Complex" 155lb

rest 5min

2 L-sit rope climb

Post workout nutrition

1 banana (30g carbs)

4oz roast beef (28g protein)

1 hour later balanced meal of carbs, protein, and fat x 2-3

Heres some good post workout nutrition (sweet potato), trying to get in a lot of carbs on competition day. 

Crossfit Games 2009 Finished!!!

So the Games are over!!!  I'm ambivalent about the results.  I felt great, all my training paid off as ran 7k very hard and recovered an hour later to have a PR on deadlift (405lb), then continued on with two more workouts, my energy was great, and most important I had no injuries and no cramping muscles which was prevalent with some of the athletes after the grueling day of workouts.  I feel good about my performance although I hoped that I would have placed higher than 55th overall at the end of the day.  I was frustrated because my strategy going into some of the events probably didn't turn out to be the best and I had a few slip ups that did not allow me to place higher than I did.  There was a lot of controversy with some of the events and if they were a true test of fitness or just a skill, but I am ok with them because I had plenty of opportunity to do well and show what I've got.  I feel good about it all because I am nowhere near my peak!

“Be patient and tough; some day this pain will be useful to you.” –Ovid

Inspiration from the female winner of Norcal Qualifiers at Crossfit West Santa Cruz 

Last Workout!!!

 Here are my last two workouts before going into this weekends 2009 Crossfit Games.  I will give myself 3 solid days of rest with some warmups to stay lose so I can go into the weekend feeling the best I have felt in the last 2 months.

yesterdays workout:

Hill run for time: 14 min

todays workout:

1000m row 90% effort time:3:29

practice double unders

WOD:

30 air squats

20 push press 115lb

10 muscle ups

30 air squats

10 push press 115lb

5 muscle ups

30 air squats

time: 4:15

Inspiration going into the Games!!!

"If your will is ready, your feet become light."  - Joe Clark

Check out this interview

Joe Clark Interview on Flocasts