I have quite a bit of catching up to do! Regionals was a couple of weeks ago and an absolute blast. We drove down Friday afternoon and watched the last of the thruster ladder attempts, which I might add, were at 295lbs!! The rest of the weekend was utter insanity... motivating, but insanity nonetheless. The workouts are as follows:
Individual Workouts
Individual Workouts
Workout 1
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
We missed out on this one since it was Friday afternoon, but from what I can tell, it was a fairly difficult WOD. It was nice to see the metcon element included in the regional workouts. Sectionals failed to incorporate any running or rowing since it would be very difficult to judge. I'm honestly hoping next year's sectionals are event based rather than "Open" like this years were. A sectionals qualifier setup like this year's "Open" would make sense - I think the possibility of cheating as well as lack of enforcement of judging during sectionals leaves too much room for error when qualifying for Regionals and the Games. Anyway, I'll get off my 30" box and continue with my thoughts of the Regionals WODs...
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
We missed out on this one since it was Friday afternoon, but from what I can tell, it was a fairly difficult WOD. It was nice to see the metcon element included in the regional workouts. Sectionals failed to incorporate any running or rowing since it would be very difficult to judge. I'm honestly hoping next year's sectionals are event based rather than "Open" like this years were. A sectionals qualifier setup like this year's "Open" would make sense - I think the possibility of cheating as well as lack of enforcement of judging during sectionals leaves too much room for error when qualifying for Regionals and the Games. Anyway, I'll get off my 30" box and continue with my thoughts of the Regionals WODs...
Workout 2
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| 295lb Thrusters! |
Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
We also missed out on this WOD, but did show up in time to watch a mammoth of a man attempt a 295lb thruster. He failed, but made a solid attempt. I think this WOD would be fun, but a serious challenge once someone hits their Lactic Threshold considering there is only 10 seconds to recover between reps. I think this is a great WOD to separate the traditional strength athlete from the CrossFit athlete. The time component wins again.
We also missed out on this WOD, but did show up in time to watch a mammoth of a man attempt a 295lb thruster. He failed, but made a solid attempt. I think this WOD would be fun, but a serious challenge once someone hits their Lactic Threshold considering there is only 10 seconds to recover between reps. I think this is a great WOD to separate the traditional strength athlete from the CrossFit athlete. The time component wins again.
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| Josh tearing through the deadlifts! |
21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)
Saturday morning we were able to watch the deadlift/box jump WOD... this one looked exceptionally painful! 315lb/205lb is not a weight to take lightly, I was contemplating if I would even be able to finish had I been competing. There were many athletes who weren't able to finish this WOD because of the high number of reps at a very, very heavy weight. I was impressed with most of the athlete's form - I know I would have a difficult time keeping my back tight and straight. Only a few bowed and continued to pull, but I have a feeling they learned their lesson the next day... ;)
Deadlift (315lb / 205lb)
Box jump (30”/24”)
Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)
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| Simply. Beast. Mode. #AmandaSchwartz |
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| Josh doing kettle-bell swings |
Workout 5
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| Muscle Ups |
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)
Muscle ups! These were amazing to watch. Normally, muscle ups are tough, but not terrible. Considering the abuse these athletes went through in the previous workouts, it was incredibly motivating to watch them fight through this workout. 'Captain American' made quite a showing and finished first in his heat while his fans chanted. Knowing the mental fortitude and pain tolerance it took to speed through this workout made it even more inspiring to watch. I have a feeling had there been a set of rings hanging somewhere in the stands the crowd may have burst into spontaneous muscle ups. The standards on this WOD were fairly tight, many of the athletes were 'no-repped' which caused some rather icy glares (I can attest to the annoyance of a "no-rep", especially on muscle ups!!), but they continued to fight through the reps.
Workout 6
Workout 6
For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 35lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)150 foot Sprint
We were able to watch the team version of this WOD before we headed back to Tyler. Most of this WOD didn't seem to bad - the burpees after the row would be rough - but the only other aspect of this wod that looked difficult was the 40 Two-hand dumbell ground to overheads... those seemed to tear people up. One athlete on the Bayou City team did them unbroken, talk about fun to watch!!
As for the last week, I did the following two WODs before I headed to Nebraska for vacation. I was very happy with the deadlift WOD - 335 didn't feel too heavy! Especially after 20 315lb deadlifts. Its coming along slowly. I'm trying to lift heavier more often in order to increase my strength. I'd like to deadlift 400lb sometime in the near future!
The picture on the left is my 5:30am-ers ripping through some 100m of 95lb/65lb overhead lunges as a cash-out. Nasty, but great for stability work!!
While in Nebraska on vacation we did some short daily "garage WODs" in my friends garage and driveway.
Friday we did the Premier WOD for the day: http://www.premiercrossfit.com/2011/07/wod-732011.html
I ended up getting 39 at 95lbs.. It seemed like my lungs were ok, but on the snatches my shoulders were on fire trying to stabilize the lock out. Great 6 minute WOD.
Saturday I went through air squats, back squats, front squats, overhead squats, push-ups, sit-ups, strict press, push press, and push jerk with my friend who is going to start CrossFit this week. We finished the form work with tabata air squats. I was able to hold 19 every round! PR by 2 reps!! :)
Sunday we rested and enjoyed a few wonderful food WODs ;)
Monday we did the Premier WOD - http://www.premiercrossfit.com/2011/07/wod-7611.html - did it in 3:40RX. We cashed-out with 1-10-1 (resting 1 second on 1 rep, 2 seconds on 2 reps, and so on) box dips, then followed it with the same rep scheme of 45lb barbell curls. I'm blown up!!!
Tuesday afternoon Diana and I did 10 sets of 10 front squats with 5 unbroken 36" box jumps in between each round. No time component, but did try to keep a good pace. I used 155lbs and on the 7th set just about puked. AWESOME leg workout. We did a 200m lunge as a cash-out and stretched. Today I'm waddling around a bit, but I know I'll be stronger because of it.
Today (Wednesday) I did an "old school" workout in the gym with Diana - felt great to mix it into my normal crossfit training. We did 12-12-10-10-8-8 dumbell bench press (I used 70lbs on my first set and then used 75lbs for the rest). This amazed me - my strength has continued to skyrocket through crossfit training! We followed dumbell bench with 8-8-8-8 decline barbell bench press (I used 175lbs) followed by 10 sets of 5 incline diamond grip pushups. We finished the workout with 12-12-10-10-8-8 cable supine flys. (I had it on 10 for the first set, then went to 11 for the rest).
My body is fairly beat up right now, I am going to soak up a solid rest day tomorrow and hit it hard on Friday!
ASRX Dallas is in a little over a month and should be a blast! Time to start kicking up the training intensity a bit. I'm going to try and ramp up over the next month leading up to the competition and see if I can time my peak correctly. I'm not planning on being at my best like I tried to do with sectionals, but I'd like to be at least 90%. I can't wait to see how it goes - I love to compete!!!
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 35lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)150 foot Sprint
We were able to watch the team version of this WOD before we headed back to Tyler. Most of this WOD didn't seem to bad - the burpees after the row would be rough - but the only other aspect of this wod that looked difficult was the 40 Two-hand dumbell ground to overheads... those seemed to tear people up. One athlete on the Bayou City team did them unbroken, talk about fun to watch!!
 |
| 5:30am - Hardcore. |
While in Nebraska on vacation we did some short daily "garage WODs" in my friends garage and driveway.
Friday we did the Premier WOD for the day: http://www.premiercrossfit.com/2011/07/wod-732011.html
I ended up getting 39 at 95lbs.. It seemed like my lungs were ok, but on the snatches my shoulders were on fire trying to stabilize the lock out. Great 6 minute WOD.
Saturday I went through air squats, back squats, front squats, overhead squats, push-ups, sit-ups, strict press, push press, and push jerk with my friend who is going to start CrossFit this week. We finished the form work with tabata air squats. I was able to hold 19 every round! PR by 2 reps!! :)
Sunday we rested and enjoyed a few wonderful food WODs ;)
Monday we did the Premier WOD - http://www.premiercrossfit.com/2011/07/wod-7611.html - did it in 3:40RX. We cashed-out with 1-10-1 (resting 1 second on 1 rep, 2 seconds on 2 reps, and so on) box dips, then followed it with the same rep scheme of 45lb barbell curls. I'm blown up!!!
Tuesday afternoon Diana and I did 10 sets of 10 front squats with 5 unbroken 36" box jumps in between each round. No time component, but did try to keep a good pace. I used 155lbs and on the 7th set just about puked. AWESOME leg workout. We did a 200m lunge as a cash-out and stretched. Today I'm waddling around a bit, but I know I'll be stronger because of it.
Today (Wednesday) I did an "old school" workout in the gym with Diana - felt great to mix it into my normal crossfit training. We did 12-12-10-10-8-8 dumbell bench press (I used 70lbs on my first set and then used 75lbs for the rest). This amazed me - my strength has continued to skyrocket through crossfit training! We followed dumbell bench with 8-8-8-8 decline barbell bench press (I used 175lbs) followed by 10 sets of 5 incline diamond grip pushups. We finished the workout with 12-12-10-10-8-8 cable supine flys. (I had it on 10 for the first set, then went to 11 for the rest).
My body is fairly beat up right now, I am going to soak up a solid rest day tomorrow and hit it hard on Friday!
ASRX Dallas is in a little over a month and should be a blast! Time to start kicking up the training intensity a bit. I'm going to try and ramp up over the next month leading up to the competition and see if I can time my peak correctly. I'm not planning on being at my best like I tried to do with sectionals, but I'd like to be at least 90%. I can't wait to see how it goes - I love to compete!!!
