The Challenge, Part III : Track (and rowing)

I was siked about the 400m after setting a PR, 1:04, last weekend. It was completely different his week because I had to time trial and turned in a 1:08.

Feeling Strong, Good Form, But All Alone

I rested and refueled for the 800m. It was decidedly slower, but Matt was my rabbit for last 400m. After I finished I felt like the day was beginning to be a Birthday Challenge.
2:41 = painful & slow

Feeling Weak, Bad Form, But With a Friend

I went back the UCSB recreation center and threw down a 500m row. The time was okay, 1:39.

My legs were tore up, and it was time for the 1600m. Matt was my rabbit for the last 800m. It did not help that he ran the first 100m backwards because my pace was so sadly slow, 6:21.

This is my official recovery position.

The Challenge, Part V : The Finishers

I finished all the max weight, max rep events, and fast events by 4 pm. All I had remaining were the long slow events. The events that would slowly eat my soul.

The first one was Clean and Jerk, 35lb X 2, 100 reps in 10 minutes. My strategy was Tabata interval the whole thing : 5 reps in 20s, rest 10s, repeat 20 times. It was a mind fuck, but I did it!! It was nice to hit Elite Standard that late in the day.

The second to last event was 5K in 20 minutes. That is the Advanced Standard, but I was taking what my legs would give me at this point. I cued up Rancid on my iPod, very loud.

"Maxwell can't tell he's in hell
He just wants you to visit him there
Same old game that he's playing
His rules are never fair"
Maxwell Murder
Rancid

My Private War:
rowing negative splits for 20 minutes, including a sprint at the end.


I went home and showered. My wonderful girlfriend, who supported me the whole day, fired up the grill for some tri-tip. The last event, sandbag carry with 130lbs for 1 mile, I did "off the coach." I have never even picked up a sandbag that heavy in my life. I thought training for it would not be fun, just suck it up and do it.

MGD - Check
Sandbag with 75% of bodyweight - Check
Let's Start the Party.

I did it!!Last event, Elite Level. If you are curious, it took 20 minutes without setting the sandbag down.

Looking for steaks, beer, and a hole to die in.

Nails in the Coffin

WOD

1) row 6k, 23:59

2) L-sit 3:00, parse as needed

Notes: It sucked.

Training Hard and Smart

WOD
1) max muscle-ups, 10*

2) front lever for time, 7 seconds


3) dead-stop front squats, triples, 135, 185, 195, 205


4) 250m row (:45, :47,:48,:48,:49)
rest 1:30
5 rounds

* PR-By 3

Notes: The muscle-ups felt smooth. The front lever felt/looked like crap but was my longest. I couldn't find my balance point or hollow position. Dead stop front squats are another great transfer exercise for Olympic lifting. I was planning to man up and go for 210, but lost the rack. They rank #3 on the list of most unpleasant barbell activities. Here is the list:

#1 Squats @ bodyweight, max reps, 20+: Advanced, 50+ : Elite or masochist

#2 Jumping squats @45 lbs, max reps in 1 minute, 1st rule: must break parallel, 2nd rule : feet must leave the ground, 40-50 : You're good, 50+: You're GOD.

#3 Dead stop front squats, triples : hard, 5X5 : you will not be walking out of the gym.

The row went well considering I decided to sell-out, go as fast as possible on every interval. Matt C. and I had a great conversation about fitness today. Part of it concerned the best way to play the game, aka get the highest score. Anyone that works out with me knows that I strategize very well. Rarely, do I sell-out. I do sell-out on new workouts. "Balls to the wall " is good frame of the mind to have access to but constant application flies in the face of smart training.

Fast and Light

WOD

1) OHS, 5X5, 95

2) row 500m (1:33) *
One number doesn't tell the whole story

3) Shoulder Press, triples, 95
max pull-ups (20,15,11,8,5)
5 rounds

* PR!!! Overcame huge mental barrier.

Notes: Getting back in the groove after a successful alpine trip. Right wrist is much better, but very tight. The row went awesome, still need to drop 8 seconds. The drop will require 20% physical improvement and 80% mental improvement. The last activity was a modified Lynne.

Bonus Intervals

WOD
1000m (3:41, 3:43, 3:55)
rest 2:00
3 rounds

Preheating

Baking
Cooked

Notes: The luxury of being a graduate student. I could do another workout today. Like everything, rowing is a mental game. I'm putting my time on the court.

Punching the Clock

WOD

1) 200m sprint (:34,:36,:34)
rest 1:30
3 rounds

2) 275m minute row (1:00)
rest 1 minte
5 rounds

3) pull-ups, grease the groove

Notes: Just showed up today. Chipping away at my challenge.

Dropping the Hammer

WOD

1) 100m sprint X 5, (sub :15,:15,:15,:16,:14*), rest as needed

2) Tabata row (meters : 99, 100, 98, 97, 96, 98, 98, 96)

rest 15:00

3) Tabata row (meters : all 100+)

The shoe of champions

4) L-sit, 10s on 10s off, 6 rounds

"Let fury have the hour, anger can be power
Do you know that you can use it?"
- The Clash

* PR!!! That might be the fastest 100m I have ever run, including my 4 years of high school varsity track

Notes: Something click in the last 100m sprint, a combination of anger and desire. I forgot to switch to All-stars for the first row intervals. Once I switched, it was a cake walk. By cake walk, I mean I couldn't see and felt like puking at the end.

Training ADHD

WOD

Jumping squats, triples, 135, 135, 185

box jumps, highest box, two and one legged

Stronger Leg

Weaker Leg*

Tabata row (20s on/10s off X 8), about 100m each time

* It steams from a very serious injury that happened over two years ago. Rule #1 : Don't get injured. Notice how I paw the ground. That is my psychology trick for getting amped up. Crossfit suggests you stamp your feet.

Notes: I was planning on max effort shoulder press day but my shoulders were tired from yesterday's gymnastics. I want to train whatever I am doing. I went "crazy" yesterday and detoured from just challenge training. The same thing happens with climbing. When I boulder, I want to campus and get super strong. When I climb routes, I want to do laps forever and get super endurance. I had to settle for lower body dynamic effort. Reason #276 the UCSB sucks: the plyometric boxes are too small/not stackable. I am unable do a 1 RM box jump. First time doing Tabata row with new display, it is easier to focus on the workout. I improved in later intervals, my spm went from 35 to 34. Pull harder, not faster.

Pacing

WOD

row 2:00 w/o straps

row 1000m
rest 1:1
(3:35, 3:42, 3:41)

Notes: I did the math. I need to row 1:40/500m for 20 min for my challenge. NO FUCKING WAY! Today I worked on pacing and finding my aerobic threshold, it is about 1:50/500m. I come out the gates too fast at the start of each interval and the first interval. I am still thinking about dropping down down to advanced standards (for this and all other events). I suck.

Training Hard, Not Smart

WOD
275 DL triples every minute for 7 minutes

then

row 250m
rest 1:1
four rounds (45, 48, 51, 53)

Notes: The two activites were too similar, and I was tired from the row on Saturday. first round: 1:35/500m and 33 spm

Hate the Game, Not the Player

WOD

Tabata
squat - 23 all sets
push-up - 14 all sets
sit-ups - 14 all sets
dips - 6 all sets
row - 6 calories all sets
Score : 63

Notes: I have done so MANY tabata intervals. I know the game, but still over played this one. I could have gotten 1 more rep in everything. First time for rowing Tabata, next time 8. Sub dips for pull-ups because I am seriously training for a climbing project.