Major’s CrossFit Blog
Workout Info
Weight: 218
Sleep: 9 Hours
Health: Katie’s Thoughts (Doctor Agreed-Going to PT)
You experience the most pain where gluteus max overlaps gluteus medius. Although you have great sensitivity along your entire sacroilliac(SI) joint and Illiotibial tract(I.T. Band). The I.T. Band as well as the tight glute is the primary "problem" but your psoas is very tight, creating a slight anterior pelvic tilt, thus making the back side seem even tighter.
Mood: 10
Energy: 9
Stress: 3
Transportation: Drove
Location: CFV All DAY
Compare:
WOD:
WOD 1
3 sets of 15 OHS
165lbs.
I really had no idea what to expect going into this wod. The heaviest I had ever gone for more than 5 reps on an OHS was 120lbs for 20 reps during the lumberjack memorial wod. Perhaps my biggest overall weakness is my shoulder endurance, or lack there of. My shoulder strength is fairly average but my stamina is truly weak! I honestly believe that I could get my body weight about 8-10 times, but that didnt cut it today. It is a fine line for me when using my shoulders, I have to make sure I get plenty warm but at the same time I must be extremely careful not to fatigue them. I felt like I was pretty warm and felt like I was being conservative by starting out with 165lbs., but for whatever reason on the 13th rep my right shoulder caught and caused me to become very unstable. The 14th rep was ugly and on the 15th rep (will post a video soon) I could not support the weight with my shoulders and ended up holding on to long and the weight ended up landing on my right ankle as I laid on the ground. That felt really nice :) Now my ankle is somewhat black and is swollen as hell!
I ended up dropping to 155lbs for my second set and got it with no problems. Then debated but in the ended decided to just get the 165 and I did! Again, with no problems in fact it was easy. So who knows, was I mentally not prepared/weak on the first attempt, not warm enough or was it just bad luck that my shoulder caught.....
WOD 2
2K row and AMRAP Double Unders in 10 minutes
7:04.5 63 DU’s
After my perceived failure on the the 1st wod I probably did not take as much rest as I needed going into this one. In reality I was just ready to get on with it! This was one damn tough wod though and was a great test, and one that I almost passed.... I got a fairly solid time on the row, but really, there is no excuse for me not to go sub 7 on this thing, especially with my size. A second can be an eternity on the rower, but looking at that time and those 4 seconds truly haunts me! This was also only my second time doing a 2k row, the first time was about 3 or 4 months ago and was part of a 3 wod day for me. My time today ended up being a 40 second PR....
WOD 3
50 CTB chin ups
50 push up burpees
6:36
This was the most painful wod for me today. The first 40 or so pull-ups felt ok, but the last few started to really hurt my lower back/ass. Then, every burpee was pretty painful and or uncomfortable. I am not to disappointed with my time but I definitely think that if healthy my time would have been 40-60 seconds faster.
Rules:
- workouts have to be done in this order
- you have a 5 hour time limit from start of OHS workout to finish of chin up/burpee workout
- OHS - when taken from rack, bar has to stay overhead until reps are complete; rest as needed b/t sets and in set, video taken from side; ass to grass (I will be very picky on depth for this one), there must be ONLY 3 sets for max effort for 15 reps, please be honest on this; for weight lifted
- Row/DU - row has to go first to completion of 2K; for time and reps
- chin up/burpee - chest to bar, chest to deck, clap overhead with body at upright full extension at top (no bending over at top with clap), chin ups first all 50, then burpees; for time
Scoring:
- wod 1; points/placings awarded for highest load lifted in # for 15 reps in one set (i.e. 185# x 15 beats 115# x 15)
- wod 2; points/placings awarded for highest double under reps and low time for row (i.e. 2 workouts to score, 1 for lowest row time, 1 for highest double under reps)
- wod 3; points/placings awarded for lowest time (i.e. 3:30 beats 4:30)
Points:
Males:
- if you can in one set perform 15 OHS with your bodyweight, score a sub 7 min row, and perform wod 3 under 4:15; you will move onto Sunday; all of these criteria have to be met in order for you to move on.
Females:
- if you can in one set perform 15 OHS with 65% of your bodyweight; score a SUB 8:00 row, and perform wod 3 under 8 minutes, you will move onto Sunday; all of these criteria have to be met in order for you to move on.
Coaching Schedule
Food Log: As prescribed (rx’d) or I will notate how I deviated.
Breakfast- Rx’d
Snack- Rx’d
Lunch- Rx’d
Snack- Rx’d
Dinner- Not so much....
Snack- lol....
Post Wod- Rx’d!
Notes-
Saturday, January 23, 2010
Comments Widget
