For everyone looking for the review post on this past weekends Courage Games, it is coming. I am gathering up and looking though pictures and videos and want to try to get something good up either tonight or tomorrow. So you can expect it soon!
I also have a small list of articles I want to put up inspired by the competition, so you can expect a few of those in the coming weeks. But, in the mean time, want to get back to some regular posts. Yesterday I was back in the gym to get into some serious training for the Sectionals that are approaching quickly! I had been so eager to throw some weights around after a full 4 days of "rest" thanks to planning this event. So, I wanted to get back after it in a big way.
5, 5, 3, 3, 3 front squats
4 rounds for time of (w/ 20# weight vest):
200 meter run
10 GHD sit ups
20 double unders
15 OH squats 95#
10 pull ups
The front squats felt great and I was bale to get a pretty good final round at 295#. I need to work on opening up my lats, shoulders and wrists if i want to get to where I think I should be. My strength feels like I could get up around the 350# range, but my lack of mobility leads to a less stable lift and I struggle at sub-max weight. I was happy with that 3RM though, it is a PR for me after all! The metcon was a blast. It felt like a sprint because you never really spend very much time at any of the exercises, but because it's a lot of them, and the weight vest had be going a tad slower, it ended up taking 12:53. I do think this is a sub-10 minute one though. My double unders were rusty and each piece of equipment was spread out around the gym making my transition a little slower. It was great to just go for an extended amount of time though, really felt good.
Today calls for some skills work and some good conditioning and then back to the weights tomorrow! I am so excited to gt back on a solid routine.
A couple other things to mention: I'll be in the DC area this coming weekend, scouting out neighborhoods with Lindsey for us to move to, looking around at gym locations and such. And, depending on how things pan out I am looking into getting into the DC's Most Primal Competition at Primal Fitness. If I have the ability to do so (allowed to register and can rearrange flights) I'll be looking to best my last years 2nd place finish! The following weekend is a competition out in Elk Grove I am considering. I really feel like I have missed out in terms of getting in some good competitions, so I want to find a couple of them before the Games season starts up in less than a month!
Never Stop, GET FIT.
Today's workout called for a ton of loading to the front of my body. I had heavy squat cleans, and then supplemental front squats. My goal was 260# on the cleans and I was able to get that lift with almost no trouble. The only issue was keeping the bar racked on my right shoulder as I drove UP from the bottom position. Thanks to my baseball past, I have some limited range of motion through my shoulders and the connective muscles. My lat (big muscle along the sides of the back) on the right side is a good deal tighter so that "elbow up" position with the bar on my shoulders gets a little tough as the weight gets heavier. This opened my eyes to the need of some serious mobility and self-myofascial work on my right side. I am gunning for a solid 295# on this in the next month or two.
Getting some additional front squat work was helpful, and I got 4 rounds of 4 reps getting up to 255# very comfortably. I am feeling stronger and stronger with this lift, and I know I'll be able to push this into the mid 300's for a single soon enough! Then I moved on to the burn!
I had 20 muscle ups for time. Ugh. I pulled off the first 10 pretty well, then just moved to singles for the remainder of the time. I think I missed a total of 4 and finished in 7:17, NOT a good time. Even if I can't string 10 together, I should be able to bang 20 out in around 2-3 minutes. But the good thing was that I was able to feel a major set-back with how I approach these. I focus so much on the kip that I sometimes forget to pull. Then, I focus on my pull and forget to kip. When I get both together, I pop up so easily. Well then, pretty obvious what I need to do do, huh? Kip and pull simultaneously! Just do it Josh!
I then moved to 50 wall balls for time. Got this in 1:41 and felt very smooth. I may have slowed down just a hair at the end, but I did it all under control and unbroken. Happy with that time. Another little rest and I got 50 pull ups for time. I originally wrote out an AMRAP in 1 minute but had nobody to help me with the time, so I just went 50 all out. I banged out 30 straight, then 10, then 5 and 5 and finished in 1:07. This actually was pretty cool because now I have a good goal to work towards: 50 pull ups in sub-1 minute! I'll get that soon enough!
Going to get some good sleep tonight, and then it's on to some more tough training tomorrow and the rest of the week, I cant wait!!
Never Stop, GET FIT.