Monday, October 8, 2012

Sounds Like Somebody's Got a Case of the Monday's

I'm a Monday - Friday workout guy. I use the weekends to spend time with my family and recover physically from the emotional and physical beat downs I take every morning during the week. Usually this means, my Monday workouts are a little harder for me to get through. Its probably because I eat like crap on the weekends. For example, on Sunday I ate: breakfast sandwich on whole wheat bread, fudge covered ice cream sundae, chili fries, veggie pizza, and a small salad. Holy crap, is it any wonder I nearly puked and passed out this morning? Oh well, I paid the price for my lack of dietary discipline. Good thing I'm not participating in the Paleo Challenge at my box. I would have lost just based on Sunday's sugar consumption.

I'm suffering from a case of the Monday's after my gluttonous weekend. Today's WOD was especially rough. The strength component wasn't so bad. First time I've ever done a 5x5 dead-lift. In fact, up until about 6 weeks ago I've never even tried a proper dead-lift. That's why you don't see it in my list of exercises performed during my 24 Hour Fitness days. My goal for today was to get over the 300 pound threshold. Mission accomplished. Next up, 405 x 5. My final set was at 335 and I felt like I had a bit more in tank. I need to remember to take my running shoes off when doing dead-lifts. It felt like I was raising up lopsided...this was probably due to the cushion in the sole of my Nike's. Oh well, maybe I'll find a discounted pair of proper CrossFit shoes when I hit up the outlets in Vegas in a couple of weeks. Or I can dead-lift in only my socks.

The Met Con portion of today's workout was far worse than the strength/skill work. 3 rounds of squat cleans x 10 followed by 24 inch box jumps x 20. I have two major problems with this WOD. First, I am physically incapable of getting into the front rack position for front squats/thrusters/squat cleans. I don't know if this problem is due to my pathetic wrist flexibility or general lack of flexibility. Following that up with 20 box jumps resulted in dizziness, near pukie, and the need to close my eyes and remember to breathe during every rep. I should probably skip sugar until Thanksgiving.

Thursday's WOD

Named: Heather, in honor of one of the founding member's birthday

For Time:
100 Dead-lifts 135 lbs
100 Sit-up (standard)s
100 Wall Balls 20 lbs
100 Double Unders
Total time: 21:08

I dominated those 100 touch 'n go dead-lifts. I got to 40 reps by 1:35, and finished 100 by 3:37. One of my greatest struggles is learning how to find the most efficient breaks while doing sit-ups and wall balls. If I'm not careful, I burn out by rep #50 and then drag through the second half while my abs lock up on me. This time, I did 10 rep sit-ups even if I felt like I could go for more in the beginning. It wasn't until rep #70 that I needed to attack the sit-ups in 5 rep increments. In my previous experiences doing Angie, Annie, or any other high rep ab-work I went to failure too soon. As for the wall balls, 10x10 reps is totally do-able. My biggest problem was no-repping myself when I didn't get the ball over the 10-foot line. That absolutely blows.

Friday's WOD

5 rounds for time of:
500 m Row
15 Bench Presses 135 lbs
Total time: 14:42

When I get to do a WOD that incorporates bench press, chances are I will do well. I was able to get through all 75 reps unbroken. The rowing was a different question; however, at least 500 meters "only" takes 1:45 - 2:00 minutes. My next goal will be to get this time less than 14 minutes.

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