This past week was a huge test of fitness for me and my crew following my program. The workload was intense each day and culminated in a mock-competition all day Saturday. I left the weekend beatdown, feeling extremely down on myself and my performances. But having some good food in my belly, and a bit of sleep, I am able to take a bit more objective a view of the week and break it down for all the good, and bad. Here's what I have found:
I have gotten MUCH better a lot of different areas of fitness over the past few months. My run coach, Marc expected a 45-47 second 300 m time trial and I ran a 41.92, apparently that's real damn good for a guy weighing in at 230 and puts me way above my goal pace of a 58-second 400. I pulled a pretty easy 40kg weighted pull up for 3 reps. I feel as though I could have gone another 5-10 pounds on that and I've always wanted to get a single rep at half body-weight (that would mean I'd have to do a single at 115, which I will test in the coming couple weeks). I PR'd my "Amanda" (9-7-5 of muscle ups and snatches at 135#) by about 40 seconds. Still not where I want to be but getting better, and I was able to grind through a BRUTAL chipper at a pace that I was happy with.
On the bad side of things, I failed a 215 snatch 4 times and that blows. I've been drilling at 200-215 and I should be able to hit a single rep at that weight with ease. I also missed a 285 jerk (my current front rack PR) twice, and really badly. I missed a 350# front squat twice. That really pissed me off as I have a 410 high bar with ease and I really, honestly should have a front squat in the 375+ range. I also feel like my cleans are regressing and it's getting frustrating.
Food-wise I am eating WAY cleaner and my energy levels during my workouts are feeling good. I have visually dropped a ton of weight but I still weigh in around 232-236 on a regular basis. I'm not all that worried about my actual weight in the end, but I know the movements I struggle with (muscle ups, handstand push ups) will be way, way easier if I'm 15 pounds lighter. But for me to drop weight is extremely tough if I want to keep my energy levels and strength. So it becomes some of the most intense discipline and focus you could imagine for me to balance out exactly what to eat, when to eat it, and how to train and sleep around it so that I can continue making gains and not fall apart.
My outside stress is the part that I know is most out of control. As in, stress of every day life and such. I generally feel good about where I am and how my life is going, but I do recognize that I am actually very stressed out at the time being. And because my body reacts so negatively to stress (in all forms), I am constantly battling this stress just to break even on my fitness goals. I am unfortunately not designed to have it easy when it comes to being in top shape. If I have one bad day of eating (a"cheat day" if you will) I set myself back like 1-2 days and need to recover. I am constantly fighting to keep my metabolism at a pace where I can constantly make gains, and that takes focus almost 100% of the time. For the most part, this is all an exciting process for me. While sometimes I wish that I was just born with an incredible metabolism (it doesn't help that I live with three guys who all have insane metabolisms), I know that having to learn about this stuff through experience is a priceless gift and will help me for the ret of my life.
As for adjustments. I will analyzing my program over my de-load week to really break things down as much as I can and make adjustments where I need them. I have so many pages of notes on how things have been going over the past year and I feel as though I am right on track with most things. I just need to keep tweaking and adjusting as I constantly change and adjust myself. As for my food, I know the best thing I can do is eat more consistently throughout the day. I got a blood-glucose measuring device so that I can really keep track of how that fluctuates throughout each day, and I think that's going to help me a ton on the path of keeping my metabolism up on a consistent basis. The main thing is to not miss meals for me. Again, that's what works for ME, Josh Courage, not necessarily everyone else in the world.
The CrossFit Games Open begins in about a month. I have my goals for this season. Now it's time to do everything in my power to meet and push beyond those goals.
Never Stop, GET FIT.
Get Discounts Below!