Something every athlete should read.
We’ve all seen the commercials about how hiring someone with previous military experience is a great choice because their training has…
10 mins to establish 1RM Clean and Jerk, then
4 RFT: 15 Thrusters (45#), 200m Side Shuffle Run
The night before this WOD I was already thinking about the C&J. Get under the bar, nail the jump, full extension. Mental cues to help me hopefully beat my previous PR (195#). After going through my warm up, I started the clock. 135#, easy. 145#, easy. 165#, easy. 185#, easy. At this point I decided to jump up to 205#. I felt strong during all of my pulls but ended up holding on to the bar too long and guided it to my rack as opposed to letting it crash on me. I gathered myself, tight, dip, drive…then lost it. No full lock out and a short jump. Failed three times. Upsetting, but I did successfully clean 205# three times, so I did take away something from the work. 185# RX
As for the conditioning WOD, it was good to get outside. And I was surprised how much my feet were burning because of the lateral running. Still felt good though. 7:09 RX.
2 x 1 mile intervals, Rest 3 mins between rounds
These were my first runs in my new CrossFit Nano Speeds, and they felt decent. I actually felt like there was cushioning between my feet and the asphalt, at least compared to my old ASICS Trail Hyperspeeds that needed desperate replacement. Focusing on my form and breathing, going out for a run always feels good for me. Can’t wait for my CrossFit Endurance course!
Taking a cue from The Outlaw Way's Coach Rudy (whom I follow for training and coaching advice) who has listed his 7.5 reflections from the 2013 CrossFit Games, here are my thoughts from Friday's throwdown:
1. We have a great community
As the teams trickled in, it was great to see not only everyone getting prepared to participate in the throwdown but the numbers of friends and family who hung out to watch us. I was aware of almost all of the athletes that showed up, so it was cool to see them all compete against one standard of performance. We didn’t have any negative attitudes from the athletes towards the judges, we overcame any hiccups encountered, and from all accounts it seems like everyone had fun.
2. Holloman leadership is on-board with us
For those of us who heard the 49th Wing Commander’s words after we pushed his car 8 times, his belief in CrossFit and trying to find us a separate facility isn’t just lip service. I’ve had that conversation with him several times and leadership is still actively searching for a facility (existing or new) where we can continue to host classes and expand the idea of “functional fitness”. The Air Force expects their Airmen to maintain physical fitness standards, and I have yet to see any program that comes close to delivering that than CrossFit. My morning class will soon have two Gp/CCs as regulars…and I plan on migrating all of them from their current program into one on our classes.
3. Thankful for the trust in my (gaberock) vision of CrossFit and how to incorporate into Air Force life
I’ve been fortunate to teach classes since November and have met numerous athletes along the way. The athletes have ranged from the veteran CrossFitters who put up numbers and times that make me want to move into the “JV” corner of the box if we are working out together, as well as the complete newbie who has learned to overcome their fears and have fun with us. I’ve never claimed to be a perfect coach, nor have I claimed that my programming will get you the Games (quite the opposite). But for the most part I’ve seen the same familiar faces in class and look forward to all of them. In any case, THANK YOU for trusting in my bringing my personal flavor of CrossFit to Team Holloman.
4. We might be on the verge of having a “Firebreather” class
This idea has come up before, but I honestly believe we have some legit CrossFitters in our community that need to come together to bring out our best. This class wouldn’t have the typical overview of movement basics or skill work, just straight up WORK. Strength work. Oly work (probably lots of this). Gymnastics work. Metcon work. There is no question of scaling because all of us need to work at the prescribed weight or rep scheme. All designed around either the CrossFit Games annual schedule or our own cyclical schedule to achieve greatness. I still need to marinate on how to make this happen, but if you get invited…you should seriously consider joining up.
New Grace PR…and probably time for some new shoes
"Grace" Rx - 7:00
10x 200m Intervals, 1 min rest - :32-37
Been roughly 10 months since I’ve attempted Grace, and proud to say I’ve PRed over 4 mins since. All Push Jerks this time around, as opposed to struggling with Split Jerks last time. I’ll take it!
This morning run intervals were fine, but I seriously need new shoes. Especially before my CF Endurance cert in a couple of weeks!