I must be "Nutts"

Yesterday, I went ahead and did the hero WOD "Nutts." Some might be saying I'm 'nuts' for doing something like a hero wod so close to Regionals. I know my body, and if I take it too easy, I degrade in performance. I need to hit up challenging workouts in order to keep my body in tip-top. It was a burner that got my lungs going, but was not stressful on my muscles -- precisely what I wanted. I'm going into this weekend like I'm doing a regular few days of workouts. Sure, the atmosphere will be amazing, but the work I need to perform is the same. Given that I do best when I take on workouts like I do in my normal routine, this is how I'm approaching it. And yesterday helped me to take the edge off a bit.

WOD:

"Nutts"

For time:

10 HSPU

15 Deadlift (250 lb)

25 Box Jumps (30 in)

50 Pullups

100 Wall balls (20 lb, 10 feet)

200 Double Unders

Run 400 meters (with a 45 lb plate)

Result: 17:07

I didn't go at it full on 100% effort, but did give it 90% or so. 

Tomorrow, May 27th, the CrossFit Games North Central Regional starts and I'm taking all of today off, doing some foam work, stretches, etc. Super excited to go to Chicago!

Taking it easy!

Beginning on Friday, I've been in taper mode, letting my body heal up a bit from the abuse I've put myself through. I'm doing a bit of strength and technique work, but never more than 80% max effort. I've also done a few met-cons to keep my lungs optimal.

Yesterday, I did a trial of the movement standards they just released. Lots of strict movements, but some good news on a few of the movements. I also did some strategic thinking about how I'm going to attack each WOD. Things change during game-day of course, but it helped.

Also, I begin carb loading my body tonight and will continue through Friday morning. Only 1 more week of strict eating ;) 

In addition, I've picked up a few "sponsors!" It's more just un-paid name recognition for their brands, but I'm not complaining. Free gear!??! Sure! But even better is the products are CrossFit related and help the community, which I want and hope they become successful because of it. If you are reading this and want a product represented, please contact me!

Alas, I'm happy to be competing with the top 1,020 fittest people in the world and I'm even happier that I am one of them! But I will say, I'll be glad when I'm done with the Games. It's been a long journey, but I've learned a LOT about what it takes (and takes its toll on). Learning and growing...

Por Vida!

5/19: Dual 45's

WOD:
21-15-9
Burpees
Chest-to-bar pullups
1 free rope climb (no legs)

then...

21-15-9
Deadlifts (225#)
OH Squats (135#)
1 free rope climb

WOD 2:
2011 Regional Games WOD #1 (partial)
1000m run
30 hspu

Result: 8:32

As you may/may not know, hspu's are my nemesis. I wanted to see how I would do on them after the run. I did them strict, so this gives me an idea of how long it will take me to complete this portion. I'll nail the rower portion so I'm not concerned about that. Took me about 3:22 to complete the 1000m run.

5/17: "RJ"

The nice guys at Brew City CF know that I'm heading to the CF Games North Central Regional and they said I was more than welcome to use their facility to work on my rope climbing skills. Since my gym isn't equipped with the ropes, they were my only near-term option, outside of buying a rope and using a tree limb.

RJ fit the bill, as it involved aerobic taxation with climbs, which is what I wanted.

WOD:
"RJ"
5 RFT
800m run
5 15ft rope ascents
50 pushups

Result: 34:20

5/15: Prowler and tires

Haven't broken out the prowler since last fall so needed some intense work. Boy, am I glad we have this machine. Best push workout ever...

WOD:
4 RFT
100m prowler push (90#)
100m tire drag backwards (45# on tire)
20 kb swings (2 pood)
10 HSPU

Result: A miserable 16 flat.

Brew City Grand Opening WOD

New affiliate in the area and I was invited to the show. Had a great time meeting the owners, seeing athletes give it their all, etc. They had 3 WODs on the docket, but I did only one.

WOD:
"Fight Gone Bad"

Result: 438

5/13: Another mainsite WOD

AM WOD
Squats
Deadlifts
Bench press

PM WOD (from mainsite)
5 RFT:
5 OH squats (135#)
10 toes-to-bar (I did toes to rings with feet going through the rings)
15 dumbell (40#) hang cleans
20 double-unders

Result: 10:20

5/12: Mainsite WOD - May 7th

Decided to hit up May 7th mainsite WOD. I had a long-term visitor/member at our gym from Practice CrossFit in Ohio train/judge me. Helped give me a feel for the Regionals coming up in two weeks!

WOD:
21-15-9 reps
24" box jumps
75# power snatch
Chest-to-bar pullups

Result: 5:57

5/11: "JT" - aka My Achilles’ heel

Handstand pushups. My Achilles' heel if I were to label myself. JT consists of many, which is why I did this tonight. No gym for me as my son is sick, so I had to tackle one that I could do in my garage easily (FYI, I can do all WODs that don't involve a pullup bar).

WOD:

"JT"

21-15-9

Handstand pushups

Ring dips

Pushups

Result: 16:06 aka terrible.

God Bless "JT" for his service to our amazing country!

Tons of WODs!

Due to being so busy with training, life, my family, job, other endeavors, etc., I have not updated the blog in 6 days. But, I have been doing my work in prep for Regionals. Very hard I might add, with so many other things I must tend to. Here are the ones I remember. Of course, you the reader do not care; this is a blog for my records. ;)

WOD1:
Tabata strength:Back Squats (135#) off rack
Kettle Bell Swing (70#)
Hand Stand Push-ups
Thrusters (95#)

Result: Laying on the floor in pain.

WOD 2:

Run 400m

25 squats

25 pushups

x 3 rounds.

WOD 3:

5 RFT (all at 155#)

5 hang squat clean

3 power clean

1 squat snatch

Sprint 100m

...rest 2 minutes then perform 15 deadlifts at 275#.

Result: MUCH harder than I thought looking at it.

5/5: Cinco de Mayo fun!

WOD:
5 RFT
5 burpee deadlifts (225#)
5 weighted pullups (53#)
5 pistols (each leg)
5 KB snatches (70#)
25 walking lunges

Result: 15:14

5/4: "Kelly"

WOD:
"Kelly"
5 RFT
400m run
30 box jumps (24 in)
30 wall balls (20#)

Result: 20:59

5/3: Mom's birthday!

Because my mother's birthday is today, the 3rd, I did three hard workouts.


WOD 1:
"Jeremy"
21-15-9
OH Squat (95#)
Burpees


Result: 5:01


WOD 2:

5 rounds:
25 reps Kettle Bell Swings (53#, 35#)
10 reps Hand Stand Push-ups
15 reps Bar Facing Burpees
10 reps Push Jerk (155#, 105#)


5 min rest


then...


Snatch
15 min work to a 1RM


Result: 24:51
185 lbs.

5/2: Shoulders like boulders

Skill:
ME Jerk
Result: 245 lbs

WOD:
5-4-3-2-1 of
Muscle ups
Barbell complex (135#)
HSPU
Result: 10:21

2011 CrossFit Games: Heading to the Regionals!

I started preparing for the 2011 CrossFit Games Open sectionals back in mid-February with the goal of making it to the Regionals. This goal was one in which I knew it would be hard to attain, as the open format of this year's Sectionals were online, opening it up to MANY more competitors than previous years. In fact, there were over 33,000+ competitors worldwide competing!!! This is fantastic, not only for CrossFit, but the health and fitness of everyone out there. There is nothing better to create elite fitness for the average person.

But I am happy to announce that I made it to the 2011 CrossFit Games Regionals! These include the top 60 men and top 60 women out of 4,000+ competitors in our region. Of which, 1000+ were men I was trying to beat.  I finished with an overall rank of 38 in the North Central region, and 377th in the entire world. See my stats here.

Up next is the Regionals, being played out in Chicago at Navy Pier on May 27-29th. More details here! I'm super excited to compete and have a blast in Chicago! Of course, I hope to do well, and my next goal is to finish in the top 30!

I want to thank my amazing, understanding, supporting, and encouraging wife for all she has done these past months. It's been tough, having to train before she gets up and then after work, sometimes without her, and her relentless commitment to understanding this has not gone unnoticed. I love you hun, and thank you for allowing me to do this. Only one more month to go! To my son, he is a huge reason I do this. I want to live long and healthy for him. And thank you to everyone on Facebook, Twitter, and at the gym, your support is huge and I thank you so much! And most importantly, to God, whom has given me the athletic ability and drive. 1 Corinthians 10:31

Beast mode, engage....

CrossFit Games 11.6 - Final WOD

WOD:
AMRAP 7 min.
3 thrusters (100#)
3 chest-to-bar pullups
6
6
9
9
etc.

Result:
18 + 3 thrusters (129 reps)