Leaving to CIOR

Well I am getting all set to leave for Quebec on Sunday. I have been taking it easy from the WODs. Day one of training camp involves the fitness test. I want to rest and make sure that I am ready for that.

I do not know weather or not I will have access to internet so this may be my last post for some time. I will return to regular posting by 17 Jul 08 if I don't have access.

I am extremely excited to be fortunate enough to get selected for this international competition. I have worked hard to get to where I am and I am proud to have this opportunity.

I am looking forward to see where Crossfit will take me with this. I have not done any other training then Crossfit to get ready, well I have done "Sealfit" for a bit. But that is it.

In the event that I do have internet access I will post regularly with the training that we are doing and what I am learning.

Cheers.

OHS with a Cute Kid

CFWU x 3

100 Ring push ups for time
3:42
100 Squats for time
1:32

Working Out is Bala on the dock

3 rounds for time

20 KB Snatch
20 Push Up
3:23

Did some handstands after.

NSC WOD KB Snatch/K2E

This looks like a great facility.

Run 1 mile

21 - 15 - 9

Dumbbell Snatch (35lbs each arm)
Knees to elbows

13:22

The run felt really good. I seem to be starting the run too slow. Today I ran the mile in 7:03. I think I can really cut that time down. However, I have to keep in mind that I have a WOD to complete after too.

"Prisoner of War" Navy Seal WOD

"Prisoner of War" Modified

50 KB Swings
100 Thrusters (45lbs)
100 Push ups
50 KB Swings
100 Pull ups
100 Sit ups
50 KB Swings

27:01

The Thrusters, push ups, KB Swings, Pull ups, and the sit ups killed me.
The Rx'd WOD called for 400m Run. I forgot my shoes so I did the swings.

CrossFit Main Page WOD

CFWU x 1

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Dips
45 pound Weighted Pull-ups, 30 reps (last 15 there was a little bit of a jump to start the pull up. Couldn't get a kip with the weight system I had.)
25 Handstand Push-ups

13:58

Starting to slow down the training for the next couple of weeks. Going to try and just keep things fun and easy. I don't want to burn myself out before I even get to the training camp. I will use the 4-5 weeks of training there to ramp things up.

Deadlift, OHS

So Freaking What I can do a Handstand!

Today was suppose to be a 10 km run. Everyone knows I hate running so I didn't do it. I know I should have. Maybe my Bro will run with me later.

CFWU x 2

5-3-3-1-1

135-225-315-335-345

OHS

2x5

135-155

These were not max efforts just wanted to lift some stuff today. Traps a little sore still.

10 KB Snatch each hand

Handstand practice and then went home.

C&J Pull Ups Sit ups Navy Seal WOD

CFWU x 2

5 Rounds of

10 Clean and Jerk (115lbs)
20 Pull ups
30 Sit ups

18:37

Chest and arms were sore today from yesterday.

Push Ups and Dips Navy Seals WOD

CFWU x 2 15 reps except push ups and dips

5 Rounds of

Max ring push ups in 1 minute
Rest 1 minute
Max ring dips in 1 minute
Rest 1 minute

55-45-36-38-35=209
25-25-25-25-25=125

Subbed Regular push ups and dips. Didn't take my rings this morning.

400m Squats

CFWU x 2 (15 Reps of each)

4 rounds for time of:

50 squats
Run 400 meters

12:53

This was painful. I experienced extreme muscle cramps around the 10 min mark. I was on my way to beating my PR but then cramps. This is the second time I have ever gotten cramps while doing a WOD since I started.

I have no idea why. The cramps were 4 fingers to the right of my zyphoid. I was doubled over on pain. It hurt to breathe.

Can anyone offer suggestions?

I haven't done anything that would explain this. I haven't done anything different I haven't done in the past.

Few days off.

I have taken a few days off to try and rest a little. Today I was doing chores around the house and decided that I would GTG with Pull ups and KB snatch.

Everytime I went to the garage I had to do 5 pull ups and 5 KB Snatch each arm.

I think I have done about 150 of each so far. Still have the night to go. I hope tomorrow is not pull ups.

Running with Angie Navy Seal WOD

CFWU x .5

"Running with Angie"

100 Pul ups
Run 1 mile
100 Push ups
Run 1 mile
100 sit ups
Run 1 mile
100 Squats
Run 1 mile

48:04

Thought I could do it in 45 but no way. The running is coming along well. I started off at 8:30/mile and finsihed with 7:14/mile. I felt really good during the running.

Hand Care Break Through! Navy Seal WOD

<<Callus.jpg>>

Last night I found a callus shaver in the bathroom. It has turned out
to be the greatest piece of CrossFit equipment I have. After the shower
my hands were all wrinkly and my calluses were puffy. I thought what a
great opportunity to test out the shaver. It took some getting used to
trying to figure out the angles and how long the blade should be.

In about 5 minutes my hands were completely clean and all the calluses
were gone. My hands are now perfectly level with no hard spots. I am
looking forward to using these new hands for some kipping pull ups.

Moral of the story?

Right tools for the job.

45lbs
10 Hang Squat Snatch (HSS)

65lbs
8 HSS
2 Overhead Squats (OHS)

75lbs
6 HSS
4 OHS

85lbs
4 HSS
6 OHS

95lbs
2 HSS
8 OHS

115lbs
10 OHS

This one was not too bad. I should have gone heavier with this but did it as Rx'd.

Frelen Navy Seal WOD

CFWU x 2 Started doing 15 reps of each exercise now.

"Frelen"

21 - 15 - 9

Thrusters (95lbs)
Pull ups
Kettlebell swings (55lbs)
Run 400 meters

17:11

This kicked my ass from the first Thruster until the last step. I was completely gassed. I think this was my most difficult WOD to date. Not that the WOD itself was too menacing but it rocked me. I had wicked cramps. Ouch!

No energy for handstands or anything except go home.