Major

Got No Lungs...

Moved to Mate? 

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For total time:
50 Double Unders
9 Thrusters (M: 105lbs, W: 65lbs)
21 Pull-ups 
rest 2 minutes

50 Double Unders
12 Thrusters (M: 95lbs, W: 65lbs)
18 Pull-ups
rest 2 minutes

50 Double Unders
15 Thrusters (M: 85lbs, W: 55lbs)
15 Pull-ups
rest 2 minutes

50 Double Unders
18 Thrusters (M: 75lbs, W: 45lbs)
12 Pull-ups
rest 2 minutes

50 Double Unders
21 Thrusters (M: 65lbs, W: 35lbs)
9 Pull-ups

*workout created by Natural High CrossFit

31:02 Rx'd

This thing pretty much wrecked me. Lets just say that I have not done any of these movements since sectionals and before that I have no idea... It's been awhile! 

I was a little nervous on the DU's as the last time I did them they were EXTREMELY painful. Today no pain, just absolutely no gas in the tank. The 1st round of 50 was done in under a minute, after that it was ugly. The thrusters and pull-ups were very solid all the way through, but my shoulders were taxed from the DU's so that just made them all horrible. The good news is that I had no pain again. That said, I was pretty cautious on the pull-ups, because of it I had absolutely no rhythm. I am still a few weeks away from pushing it on the pull-ups. 

I tell you what though, my body feels so good right now! It is great getting my ass kicked again! 

Time to get my lungs back

Preparation "2010 So-Cal Sectionals" 

3 Rounds For Time

400m Run

3 Power Cleans @185lbs

6 2pd KBS

    7:22

Felt pretty solid today on the lifting part. However the running was very slow... it is frustrating knowing how bad my lungs and muscle endurance has gotten over the last few months. The good news is that my injury did not even cross my mind during the workout. Time to get to work...

Snatch & Dips

2010 So-Cal Sectionals

Fish Oil Calculator 

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Light Power Snatch Technique Work 95-155lbs

95x2

115x2

135x2

155x4

My snatch sucks now. Combination of a few things, excuses aside, I have a lot of work to do. My goal with the Oly lifts is to slowly reshape my form. Basically to rid myself of my old habits, create new good habits at light weights or no more than %70 of my 1 rep max. It will be sometime before I go heavy on anything again. 

then,

The Infamous Dip Workout

Perform 1 rep then 2 then 3-10 al. Repeat 3 Times.

*All sets must be unbroken

*165 Total Dips

22:20

I thought that this would be a lot worse than it was, I could have gone a lot faster but I was pretty conservative with the workout and had no missed sets, so that was good. Next time I think 16 minutes is right about where I should be. 

First Day Back

Today was my first day back. My focus was first, on my clean technique, with a light weight range of 95-205lbs and no squats. Second, on my upper body stamina/endurance. Third, I of course did a ton of stretching, rolling out and rehabilitation exercises on my ass.  

Power Clean 

95x2, 135x2, 155x2, 185x4, 205x6

Cleans felt pretty solid considering the last few months. I was definitely a bit rusty, but overall I am pleased and most importantly NO PAIN. 

One Minute Rest

Tabata Seated DB Press #30

4

Yeah this sucked and really highlighted not only a major weakness of mine, but how seriously out of shape I really am. Started at 13 reps and ended with 4.

One Minute Rest

Tabata Strict Push Ups 

6

Much of the same here, started at 15 ended with 6. 

One Minute Rest

1-Rep Strict Supinated Pull-Up (1 min rest between sets)

45#, 55#, 55#, 55#,70# 

Vincit Qui Se Vincit -He Conquers Who Conquers Himself

  

 Thank you all for your support last weekend. 

This first few months of 2010 have not gone at all how I expected them to. For the 4th time in my life I have been faced with a serious injury while approaching the peak of my abilities. Last Monday I received an epidural cortisone injection in my lower back. 

This coming Monday I will start my rehabilitation along with a 5 week cycle. My rehabilitation will include massage therapy, active release therapy, ultrasound therapy & a ton of muscle stability exercises and stretching. The cycle will focus in on 3 things 1) my posterior chain, 2) shoulder strength & endurance, 3) Pose Running. I will put an emphasis on flexibility, mobility & rebuilding, and strengthening my hamstrings, glutes, core & shoulders. 

It is my belief that I reached the maximum of my potential as a crossfit'er in the weeks leading up to my injury. I say that because the injury that occurred I have come to find out was truly inevitable, as I did not have a true understanding of just how vulnerable and weak my posterior chain was. 

Looking forward, I am confident that with a little luck, a huge commitment, and a lot of hard work, I can not only become a much better crossfit'er than I was prior to my injury, but someone who will have a chance of accomplishing my goal of competing at the CrossFit Games. 

Defining Victory

The 2010 CrossFit Southern California Sectionals are over. Something I worked towards and focused on for nearly 7 months. First, I must congratulate my fellow competitors from all over Southern California and friends from both CrossFit Ventura & CrossFit Pacific Coast for their incredible efforts this weekend! I would also like to give a big shout out to all of CFV! I love you guys; you don't know how much it means to us to have you guys their supporting all of us! 

I only competed on the first day. A lot went into my decision not to compete on the second day, and I wont go into that here. Lets just say I am still not happy about it, but it was the right decision... Whatever that means. 

I can proudly say that I gave all that I could on Saturday and am able to find some solace in what I was able to gain and learn from this weekend . Physically I was not able to perform at even half of my capability, both because of an in-ability to prepare properly, but also because of the extreme pain that I was in throughout the day. The two exercises that I thought would hurt, hurt more than I could have ever imagined. Every single burpee during that first WOD caused excruciating pain, and the handstand push-ups during part I of the second WOD was much the same way. 

Never once did the thought of not competing or quitting enter into my head on Saturday, and I am proud to say that participating this weekend was the right decision for me. I was able to fight hard, and I learned a lot about myself. Every single rep was painful, I may have lost, but I came away a better person a much better crossfit'er; and a crossfit'er who is mentally stronger and one that should be feared going forward. 

Earlier today I received an epidural and cortisone shot in my lower back. My rehabilitation and focus on the 2011 CrossFit Season starts today. I will return a bigger, stronger, faster, leaner and most importantly a more mobile, flexible and extremely balanced crossfit'er. 

Thanks to everyone for their continuous support,  and a big congratulations must go out to Jaala and Colin for their accomplishments this weekend. Colin thank you for everything that you do, you are a great competitor, coach, and most importantly have become a great friend and little bro to me! Keep doing what you do brotha! 

Full Effort is Full Victory

I think I understand what this means now

The Future Is Bright

For me... This weekend is all Mental

  CrossFit So-Cal Sectionals Day 1

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• I was injured on Christmas Day
• I have worked out twice in the last 6 weeks
• From day to day I have no idea how much pain I will be in
• The list goes on....

My wife, my parents, and all of you at CFV have given me the strength to face this injury in the manor that I have.

Thank You

Since starting CrossFit 10 months ago everything in my life has changed. I am a different person, most importantly though I am a better person. My list of accomplishments may matter to some, but to me they mean nothing if I let this opportunity pass me by. Life is short and next year is next year.

CFV has become my life and all of you have become family. I truly value all of the input, help & suggestions that you all have given me over the last few weeks, both the things that I agree with and the ones that I may disagree with, I know that it all comes from a good and well intentioned place.

Earlier this week, a damn good friend reminded me of something that put everything into perspective, he told me that people like us don’t back down! Even if we’re not at our best, at least we can say that we went out and fought. Thank you, you know who you are! 

I know that physically I am not at my best, not even close… that said I have worked my ass of for the last 10 months and I have fought hard to get my body to where it is today. In that time I have learned a few things, actually a lot of things. I will not be at my best physically this weekend, but I KNOW that I am more prepared mentally for these two days than I have ever been for anything in my life.

So for me this weekend is all mental, and maybe that’s the way it should be. 

Colin, Craig & Jaala, I wish the best to you this weekend! For all of you that are heading south to Drake stadium to support CrossFit and all of us, we all truly appreciate it!

This is my first post on my new personal CrossFit Blog. I will be leaving my old CrossFit blog up for awhile. So check it out! www.mattrmajor.com