Taper

It's time to come down from my strength binge.  I've been doing nothing but strength for the past year.  It's been great.  It's helped me put on 10-15 pounds and increase my snatch from 165 to 232.  Pretty good I'd say, but now, two weeks away from the qualifiers, I've got to trim up a little bit and get my body used to doing some more frequent metcon work.  

The plan is as follows:

Kick ass everyday next week.  Bust out some metcons, mix it up, heavy, light, long, short and work my way into "fighting shape."  It starts with a Painstorm on Saturday and maybe some sprint work afterward or on Sunday.  I'll do the CF Football WOD's everyday this week and on their rest days get in something from the mainsite.  The point is to work on things that I'm in serious need of some work: running, burpees, double unders and of course thrusters.  In fact, I've thought of a great WOD that I could do involving all of these.

Run 400m (maybe 800?)

21-15-9

Thrusters

Double Unders

Burpees

Run 400m (maybe 800?)

Today's WOD:

CFFB Total

Power Clean - 255#

Back Squat - 315#

Bench - 225#

Dead Lift - 405#

Disappointed in the bench press and dead lift.  The dead lift was just a weak showing and I know that on any other day I crush that weight by minimum 90 pounds.  The bench press, however I suck at.  I feel strong enough to get at least 245 off of my chest but I just can't do it.  It's a weakness that I acknowledge but haven't done a single thing to improve.  That'll happen and I just hope that there's no benching in the qualifiers and if I'm lucky enough to make them, the games.  

Really, nobody cares

Do the Yeah Yeah Yeahs do this?

Fuckin' Feed Me

Let's talk about food.  Food is fairly simple when you get down to the bottom of it.  You eat it, it sustains you.  Wham!  Did I just hit you with some knowledge?  I think I did.  Of course, it's not that simple.  Is it?  You can't just go out and eat cookies and Twinkies, right?

Crossfit does a pretty decent job with it's description of good food choices.  Eat meat, nuts, seeds... and so on and so forth.  What I can't believe, however, is how confused people get.  People are always trying to find that perfect food combination.  Is it 40-30-30, is it no carbs, high carbs?  Fuck it.  Eat good foods.  Not that I necessarily do this but here's a good plan.  If you can't pick it or kill it, don't eat it.  How do you like that knowledge sandwich?  Delicious.

You want those abs?  Lift weights, eat meat and veggies.  Meat for the protein and veggies so you can shit.  Want to be a great crossfitter?  Steak and broccoli will do the trick.  You won't even have to worry about calories, just eat 'til full.  Bam, how you like me now?

Stumptuous explains how to gain mass, ladies

How Much Ya Bench

How much ya bench?
Uploaded by Shakey74

Advantage: Skinny Dudes

I just got trounced.  It was awful.  My ass was removed, prepared and then handed to me.  I don't like to make excuses, but I certainly can make the case that the three WOD's favored smaller Crossfitters who can run.  1. I'm big and 2. I'm an awful runner.  The WOD's were as follows:

4 rounds

450 meter run

10 Deadlifts @ 225

20 Pullups

19:58

This one was my mistake.  I took it out way too fast.  I tried keeping up with the quick runners in the first round.  Bad idea.  I died.  Absolutely got crushed.  If I was offered a do-over, I would have cruised the run and pounded out the DL's and Pullups.  That weight is really light for me and I can get those pullups pretty easily (although I will admit that some of my reps didn't count because my chin failed to get over the bar).  On a redo, I crush my 19:58 time by at least 3 minutes, it'd probably help if I didn't walk major portions of the run.

5round

5 Thruster @135

10 Burpees

7:59

More my speed.  I didn't do as well as I would have liked, but I was able to hold my own.  Still a little bit too light and favors the itty bitty guys just a little bit.  I think I should point out that 135# thrusters are not that light, but 155# would have really evened things out, especially considering what was coming up next. 

5k

28:29

Really?  WTF?  That's the most ridiculous thing I've ever seen.  I'm starting to think that Jason from CFMilford doesn't like me.  Or maybe the offer CFEndurance and have a whole bunch of runners and triathletes.  The top time was 21:24, that's pretty quick.

If I was asked to do it again, I would, of course.  I'd hope that the WOD's would change but it is what it is and I know that I can do better.  I would argue that my middle of the pack finish wouldn't change much, especially with that run at the end but I did have a great time and I appreciate Jason hosting a great event that run smoothly.

Lessons learned: I can't run and those skinny people WOD's are a weakness.  Also, there are some really good Crossfitters (or possibly just runners) in Connecticut.  Maybe I'll do some CFE stuff before the qualifiers, but I'm really hoping that Albany has more stuff for the big guys.  Heavy snatches anybody, how about King Kong?