Okay, so it's been a while so this will be short to document my training over the past couple of weeks. I've got 3 weeks and two days until the Canadian CF Champs so am starting to get half nervous half amped up!!!! Have had a few interruptions as follows:
1. Did my calf in while running some fast intervals, pulled it just below the lateral head of the gastroc, really painful but no bruising. It's been 12 days and it's really starting to come along since I've not been doing any running, jumping, hopping or skipping. Getting advice from my AT as to the best return strategy from here. I've been keeping the cardio through regular exposure to my friend the rowing erg as well as the usual mix of crossfit metcons - just need to regain the stride efficiency of running so that I can capitalize on my running focus of the past 6-8 months!
2. Three trips and a wedding. Needless to say, all were good (especially the wedding!!!) but gave me a bit of trouble with scheduling workouts. I'm on the third trip right now but it's with a group of National Team swimmers (including three Olympians) and I'm leading them on various dryland training excursions in Whistler. Needless to say, I'm trying my hardest to stay at the head of the pack! Hoping to pop in to CF Whistler for a WOD this week.
The Rabbit.
One of the best things about having a girlfriend that is fit and likes CF is that she will WOD with you and push you when you're tired. Michelle is great at this and is equal parts coach, motivator, and training partner. She's really hitting her stride with training and has kept her goal of getting in three CF wods per week for the past month - as we all know, 3 WODs executed well is a pretty powerful stimulus! She's hitting PR's regularly and her technique is improving steadily.
Competition in training is a key motivating factor and when in and around CFZ, this competition comes easily as there are many talented and fit guys/gals to compare with. When traveling and training in globogyms, it isn't as easy to motivate oneself to hit burpees and rowing and thrusters etc. This is where the rabbit comes in.
Last Sunday Michelle and I visited william griffin rec centre in North Van (a great rec centre with bumpers and lots of squat racks and rowers etc... a rarity!). The goal was a two part wod - strength work first ( I did 4x10 thrusters and 5x3 deadlifts, she did 5-7x3 clean and jerks and 5x5 deadlifts). We both hit respectable numbers:
Me: Thrusters - up to 152lb for 10 unbroken reps, up to 335 x 3 in the deads
Michelle: up to a PR of 93lb in the C+J, up to a 5 rep PR of 165lb in the deads!
Then it was metcon time. I wanted rowing and burpees, Michelle was awesome in that she instantly agreed to get into it with me. I wanted a WOD in which we could compete directly with each other so we came up with this idea:
"The Rabbit"
Me: 5 rounds of 400m row, 15 burpees
Michelle: 5 rounds of 300m row, 10 burpees
(in hindsight we should have either done the same amount of burpees OR the same distance of rowing, but as my brother often says, hindsight is 20/20!!)
Since I outweigh Michelle by about 50lb, rowing should be easier for me. Burpees aren't easier but I felt that having had quite a bit of exposure to the rowing erg I would be less fatigued going in. I was wrong of course.
Michelle took an early lead with a quick 300m row and went right into the burpees. The start was as close as I ever got as she stayed consistently ahead of me in spite of having a battle with the "I want to quit" demons early in the second round.
When the dust and sweat droplets settled, Michelle came in around 11.5 minutes, with me about a minute behind. In spite of the difference in times, it was a great motivator for me to keep trying to catch her up and for her to keep ahead of my hulking, sweating, worm-burpee-ing bod.
I wouldn't have trained nearly as hard without her and this was not the first time that that was the case. She has been and I'm sure will continue to be my closest and most consistent supporter and workout partner, and I couldn't be more happy for it :)
Other training of note:
Tuesday April 20 - Back Squat 3’s- 225,245, 265, 225; Floor Press 5’s- 165,185, 205, 215 then did "Franata", tied Lucas (aka pumpkin aka scoots aka ronin). wrecked quads for about 4 days.
Wednesday April 21 - Snatch tech and strength in the AM, hang power cleans and rowing in CFZ wod (RowBots) in the pm. Awesomely fun 3 min "extra" row at the end as part of games prep
Thursday April 22 - 4x3 min running intervals, did calf in at end of 4th interval. Limped painfully home
Friday April 23 - CFZ wod – Mutiny – 4 rounds of 500m row, 15 pullups, 15 burpees, 15 wallball (18:10) need to get faster on burpees!
Saturday April 24 - Wts: squat clean +push press – up to max (50,60,70, 80, 90, 100kg clean, 95kg (210lb) clean + pp big PR (by 15lb) on the push press!, 3 x 80kg sclean combined with 3 push presses), deadlifts x 3 120, 140, 150, 160kg (352)x2, bp 3’s 165, 185, 205, 215, 225, 185x10
Sunday April 25 - Cfz wts: snatch balance and ssnatch – 75, 95, 115, 135, 150 PR!!! Good tech
Heels over head – 5 x 5hspu, 10 ttb: 5:36.
Monday April 26 - Cfz wod: Fsquat 5x1 (up to 225, miss 240), Baseline 3:47 PR!!, 4:07 second one, big stimulus as it absolutely wrecked me for a while - more on this later
Tuesday April 27 - Cfz wod: The complaint – 10min amrap: 3muscle up’s, 7 thrusters @ 135 (5 rounds +4reps) then 10 min 10pullups, 10 wallball’s – (7rounds +10reps) 204 total - great WOD to cover a lot of bases prior to a short trip away!
Wed and Thursday - rest while at a conference in Calgary
Friday April 30 - Wgriffin RC in north van: BackSquat 7x3 up to 2x130kg (286), Push Press 7x3 up to 90kg x 1 then 3x3 @ 85. BP 3’s up to 195 then 205x6. Wtd pull-ups 3’s to +60lb then 6x45lb.
Row: 6x 2min on/2min off (1st warmup – 520, 578, 573, 573, 568, 566, 4x10 ghd mixed in between the last 4 row intervals). Rows crushed me in this workout :(
Saturday May 1 - my bro's wedding - lots of standing, talking, eating, and general good times :)
That's it for now, going to make it more regular as I approach regionals.
Keep fit and have fun
Cam.
"the will to win is nothing without the will to prepare" - OPT
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