Another one bites the dust
Another week has gone by and another Open WOD had come and gone. I think by this point we have all witnessed the power of community and intrinsic motivation. Saturday was another episode of heart and guts. Congratulations again to all the competitors and thank you to all the spectators who came to support us. You’re all wonderful and it’s a pleasure to have you part of this. How was this weeks experience, guys? Post to comments!
Strength
Push press 3-3-3-3-3
WOD
5 rounds
5 Thrusters (115/75)
150′ Farmers carry (2pd/1.5pd)
I noted after 13.2 that when Yosh said we’d learn a lot from the Open, I had no idea how much of that learning would be about overcoming fears — so the graphic above is especially apt. I went into this one afraid I might not make it through the first five shoulder to overhead – after all, I couldn’t snatch 75# last week. But great coaching (from Tricia and others) got me through several rounds of that thing I was afraid I couldn’t do once. So much to learn.
Great stuff, thanks CrossFit!
215# push press. Like last Monday post open, just wasn’t feeling it.
4:42 Rx
It was a nice change of pace working out with the 7:30 group….but did miss the 5:30 crew
105# push press. 100# felt like hell, but 105# was like butter. Go figure.
5:39rx. I wasn’t looking forward to those 75# thrusters after 13.2, but they were ok…
Like Dan, I was also at the 7:30 (Because Evacuation Day is a serious holiday…) and was going to say that I missed the 5:30am crew… But since its often just Dan, Maralene, and I on Mondays, I guess I should just say that I missed Maralene!
Push Press: 205# for 2. PR
March goal, check.
WOD: 6:15 (95#, 1.5 pd)
I haven’t been 100% for the past week or so. I’ve been going into the WODs lacking energy and just “going through the motions”….not my typical self. Am I under recovering? CNS fatigue? I’ll probably take a step back this week and deload or simply rest. Has anyone experienced this before?
Thanks!
What are you eating? I’ve noticed when I’m eating garbage, my scores/numbers/performance lags hard. Also, are you getting enough sleep?
8 hrs of sleep should be the target. On days off completely relax.
second on the sleep. on account of work I can sometimes get as little as 3-4 quality hours of sleep on a given night and, not suprisingly, this has an enormous impact on how I feel and perform the following day (sometimes a couple days). it also makes me very cranky, but that’s probably a lot less noticable…sleep is no joke.
3rd on sleep. I’ve been dragging lately too, and I think it’s low quality sleep. I plan to get some thicker curtains and figure out some way to keep the cat from yelling in my ear in the middle of the night.
Fourth on sleep. My average is about 5 hours and it really affects the wod. But no excuses. Adversities are included in the package.
Thanks for all the help!
My diet isn’t awful but it can improve a lot. I have my “magic” shake first thing in the day (oatmeal, bananas, berries, protein, almonds, water). This will usually last me til 2pm. Then I try to eat lots of veggies, meats, and avocados in all my meals. Half the time, I’ll have some beans and maybe SOME rice. I’ve only had 3 alcoholic drinks all year so I’ve done great in that respect.
As for sleep, I average around 6 hrs every night. I know I should be getting at least 8 but my body always wakes up after 6 hrs!
I forgot to add that it’s on the weekends when my diet devolves into pizza, pasta, breads, chinese food, etc….
Other than diet, I would recommend hydration. 48oz is my minimum of water and I find if i did a vita coco after a strength/lifting workout, my fatigue is much less day after.
Dan, I was just thinking of this as I did some yoga and reflected on how Tired I’ve been thanks to the Open. It’s just a workout, but it’s one where you put in 110%, so I’ve been struggling to stay hydrated, get over the adrenaline crash, and get enough rest in between. So don’t discount all of the extra oomph you’ve been pouring into the Open!
Ok, friends. Im campaigning for a crossfit somervile night out after the final Saturday open workout!! I’ve spoken with a few people, but will continue to harass the blog until a decision is made 🙂 I propose a common meeting place, followed by a destination dance/lounge spot. Suggestions or requests would be appreciated. We’ve got a few more weeks to put this together, so lets make it happen!! 115# push press ( ive been stuck there for like ever. Wicked frustrating. Time for a PR) WOD I couldn’t even tell you
Nikki, I’m down for that! It’s been way too long since I’ve dressed up like a girl and went out on the town. This old timer doesn’t know the hotspots, so I’ll let you or someone else decide. Camberville area preferred, but whatever.
Oh, and your push presses and Rx+ WOD today were inspirational!
Sounds like tons of fun…count me in!!! Somewhere in Central or Davis might be convenient for most people?
Very much in.
Yup, I’m in too. And I think I like the Central Square idea… it’s got a good mix of nighttime options.
Dan with all we do recovery is so important sleep could be catching up. After 5 nights of 6 hrs you could be at a 6-18 hr deficit ! Catch up on weekends? Nikki you know I’m down! I always vote indo on a sat night bc glens there and he rules
Push press 105# for 2 rep max failed on 3 I was really really close 95# for 3 today
WOD 6:22 decided last min on 1 pood because I’m still pooped from sat. Thrusters 75# tho
Great to spend Mondays with the Monday night crew 🙂
PP: 85# PR (95# for two PR)
WOD: (65#/40#) 7:16
This normally morn gal had great time working out with the fellow 7p night owls tonight! What a great group and vibe!
Third on CFSVNO Nikki! Nice to see everyone in non-workout clothes!
Push press: 115# last month did 125# for 5 and have a max of 135# for one. Frustrating.
WOD: 6:08 rx
Push Press: 165# Been stuck at this for a while, but I feel like the reps are getting prettier each time. I might’ve had a bit more in me tonight, but everything still hurts from Saturday.
WOD: 11ish minutes with a 45# plate pinch grip in each hand for the farmer walks. Found out real quick that this was NOT an equivalent movement, but as we were all out of 2pd KBs I really had no choice. Oh well, good to try new things sometimes.
Push press: 115# for three, 120#for two this has been a super hard one to get by…
WOD: 7:29RX at the end I thought my hands might fall off but I made it!
My advice if you’re WODs and general energy levels are lagging is to take vitamins and get some variety into your diet!
I did the No Bread Challenge back in July and LOVED it: I lost weight really fast, I felt good during workouts, and I had a lot more energy throughout the day so I decided to stick with it. However, by December my body started crashing. Blood tests showed I was depriving my body of essential vitamins and minerals and it was because I was eating the same meals every single day or I was skipping meals entirely to avoid cheating.
I still don’t eat grains or starches but I put more fruit and some rice back into my diet and it has made a huge difference.
DON’T FALL INTO THE PALEO TRAP LIKE I DID! Nobody likes going to the doctor or having blood tests done…and I hate needles…
and I’m all for a post-open party with all you cats 🙂
Just to clarify: paleo isn’t a bad thing. I’ve just learned its not for everyone, including myself. Make sure you guys do plenty of research before jumping into it because its not just a diet, is a lifestyle change!