Friday, August 5, 2011

past 2 weeks

The last couple weeks have been busy.  I started a teaching credential program, increased the volume of my training, and went to the Crossfit Games last weekend.  The theme I took away from the competition was all the best athletes were very strong.  That is what I have been working on and just the last couple weeks I have increased the volume to see if I can still get strength gains.  I seem to be handling it fine.  Below is what I have been doing.  This is not all of my workouts, but the ones that I test myself in, the rest are really just specific skills or building a base.

2 weeks ago I did Sectional Wod #1 - I beat my previous 2 scores with a score of 387 which was surprising.  This is simply a conditioning workout:
10 min amrap:
15 power snatches 75lb
30 double unders

The next day I did a track workout from the Anvil:
150m Sprint @ 90-95%; rest 2 min x 12 (rest 10 min between 6 & 7)
This felt good as I need more speed work, rarely do I go anything shorter than 400m or 30 sec.

In between the sprints and strength wods, I've been slowly increasing my power endurance, typically on a bike so I don't blow out my hamstrings/glutes.  Such things as:
Airdyne: 1min@90%/1min@50%x15
5min Airdyne @95%
I will add in some more swimming (not becasue it was at the Games) but because it is a great way to work on breathing and lay off the joints.

Later that week:
5 rounds for time:
185lb power clean x 4
8 x burpees

Today I did a track workout from a year ago.  Today was a few seconds slower than previous which I think shows my conditioning is down some:
5 Rounds:
400m run; rest 1 min - 72/77/77/78/78
rest 10min
800m run - 2:47

This week was the culmination of my second month of doing the Wendler cycle.  This has been my main focus and I'm still getting progress with higher volume.

Back Squat - 305lb x 8 - I think I have more in me, this was after a long unhealthy weekend in Carson (which does not have many healthy restaurants, I lived off Paleokits for the weekend)

Deadlift - 345lb x 18 - felt a lot better here, huge PR

I'm deciding where I should go from here;  There was a quote on the crossfit homepage by Ken Blanchard that reads:

  • "There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results."
This is where I have to decide if I want to commit to following a program or continue doing my own.  I like committing because this quote says what is too often seen with people, they are interested and not committed at ll costs, so they only push hard when it's convenient.  If I follow a program I commit 100% and make no excuses and get pushed when I don't want to do it.  I also like following a program because I tend to overtrain myself. On the other hand, I'm experienced enough to know what I need and to listen to my body.  The strength has been going great and I think I need it.  So I will do a couple testers this next week (Fran tomorrow, maybe a longer one like a 2k row or FGB) and then I'm doing a local competition at LifeWorx Crossfit, so I will assess where I am at and make a decision from there.

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