Tuesday, July 22, 2008

I walked up the stairs to the Blue Room at Crossfit Old Town with anticipation and excitement. I had not been back to the Blue Room since last Thursday and other than a WOD out at Crossfit Loudon-Dulles had not worked out since. I find myself really getting pumped up and excited for WODs. I am still establishing benchmarks for myself since I started training Crossfit 100% since June 30 and want to go hard to set goals to train even harder.

The hard part lately is the injury to my left shoulder. It was really bothering me yesterday and I spent most of the day icing it. I think I did too much this weekend and the 12 hours driving probably did not help. My left thumb is still numb but feels better. I was pumped that there was a few different WOD options to choose from. The WODs were:
1) 3 rounds for time
- Run 400 meters
- 25 Jumping Med Ball Slams
2) 3 rounds for time
- Run 400 meters
- 25 Sumo Deadlift High Pull - 1 pood kettle bell (53#)
3) 3 rounds for time
- Run 4oo meters
- 20 Dumbbell snatch (10L, 10R)(40lb Dumbbell)

At first I thought I would take on 2 or 3 of them. I grabbed a 15# Med Ball and headed outside. I started off with a really strong 400 m run. I don't know the time but I was in the lead of the group. I got through the first round of jumping ball slams and realized how hard this was on my legs when I started running that second 400 m. I fought through it and maintained a good pace. Jerry encouraged me and told me I may be able to make record pace and sub 6 minutes. My eyes got real big and I picked up the intensity. The ball slams took it out of me, I had to break the final two rounds of 25 into sets of 15 and 10 each round with a quick 5 second break. It is hard to say if that hurt or helped me. I remember watching an interview with OPT and that sometimes that needs to be done to refocus and maintain an intense pace, so I have been trying hard to live by that. I got through the final ball slam, yelled time, and heard Jerry yell out 6:34, the first one done. I was exhausted and started to walk it off. I had a lot going through my head: I was pumped that finished first, but disappointed I did not hit that class record or sub 6 min. I immediately started trying to figure out how I could improve my workout and time for next time. I immediately realized that I probably would not be able to do the WOD again with the Sumo Dead High Pull and I had originally thought.

We headed back in to work some skill work in a open gym format. I spent my time working on hanging (modified) deadlift with 85 or 95#. I worked through 4-5 sets of 10 reps. I feel like I am definitely improving my deadlift. I am constantly thinking about the little things, not rounding my back, pinching my shoulder blades, head up, deep breath-chest out, and most importantly push my butt out as I ride the bar up my body. I could always pull a lot of weight but I know I had the worst form and risked injury the way I deadlifted. My goal is to work on form at this weight for another week and then move up to 115# and hopefully go from the ground versus a modified deadlift.

As I was working on my deadlift there was a number of people working on muscle-ups. One of my 12 week goals is to complete 8 consecutive muscle-ups. I got my first muscle up two weeks ago right before I hurt my shoulder. Dr. Bills told me no overhead exercises and muscle ups definitely qualify for that since I start hanging below the rings. Anyhow, I was a little bit bummed that I couldn't work my muscle ups with Gar, Anthony, Adrieene and Harold. Anthony rocked it and set the bar high. He went from 1 muscle up to 5 consecutive muscle ups. I know I can do it and just need to work on the form and maintaining the false grip after the initial muscle up. Oh well, disappointed and frustrated. I can't wait to have my shoulder back to 100%. Hopefully this week and 3 consecutive days with Dr. Bills will help.

As for the Zone, I have found it easy to make the same lunch, Mexican Chicken Chili. It is just a combination of a few things that all are canned so the prep is extremely easy. I am on my third week of the Zone and feel pretty good. I am maintaining my bodyweight and definitely feel strong and don't have energy issues (for the most part). I think I may post my menu for each day on here, just to keep track and help myself. I have my last volleyball game tonight in Baltimore, which makes the Zone a little bit tough but I will eat my snack around 4pm and then have a protein shake around 8pm and then dinner when I get home unless I can manage something at the bar before the game.

I feel like I could write all day but need to stop and get some work done. Can't wait to hit it hard tomorrow morning, roll mid-day and then run my normal route to the mall and back tomorrow.