Speed work/recovery

1400 Part 1:

3 sets for technique/speed:
1 hang power clean
1 push press
1 split jerk

165# all sets

3 sets for technique/speed:
3 position power snatch - high, mid thigh, just above knee
1.1.1

135# all sets

Thruster/CTB chin up practice - 10 min
4 rounds: 3, 6, 9, 12 (100# thrusters)

1700 Part 2:

30 min trail run @ Z1
run hard 15 sec every 2:00

15 min ice bath @ 38 degrees
full submersion

Daily report

• Body: Sore. 1-10; 8
• Sleep: Tired in AM. 7 hours.
• Nutrition: Good.
• Notes: Strong speed work, especially 3 position snatch. CTB were difficult at the gym I was in -- the pullup bar is horrible. Focused on breathing during thrusters. Trail run was smooth. Finally a nice day to run outside. Sprinting every 120 sec kept things interesting. Good training today.
• Cool link of the day: Achievement Porn.

AM run/PM DL

 

 

1000

part 1:

 

Run 10 min @ Z1

+

Run 2 min @ 80%

Run 2 min @ 50% x 5

+

Run 10 min @ Z1

 

1800

 

part 2:

 

5 sets @ 97-100%:

5 tough DL touch and go - heavier per set

rest 0 sec

12 burpees - jump to touch 12" above max reach

rest 5 min active recovery

+

Stationary bike 20 sec @ max effort

Rest 2:40 off bike x 4

 

For load: 295, 315, 325, 335, 345

For times: 50 sec +/- 6 seconds

Daily report

• Body: Sore.
• Sleep: Very tired in AM. 7 hours.
• Nutrition: Okay. Lots of veggies.
• Notes: Turned 40 min morning run into 90 minutes. I took two wrong turns about 15 min apart and had to flag down a car to figure out where the hell I was. The heavy wind and sleet didn't make that enjoyable. PM session was great. Deadlifts felt strong. 345 was pulled one at a time with a few seconds between each. All other sets were touch and go.
• Cool link of the day: Finally! A quality song to workout to!

AM heavy/PM push/pull

0800

Part 1:

A. in 10 min build to tough heavy single in the Front Squat
B. in 10 min perform as many quality sets of 3 x squat clean heavy
C. in 10 min timer perform as many rounds of 4 ring HSPU and 10 pistols
D. tabata running

For loads:
A. 135, 185, 225, 245, 275, 285, 295
B. 135, 185, 205, 225, 225
C. 4 sets (sub max seconds in handstand for HSPU; still working on getting into rings)
D. complete @ 12.5% elev / 8.5 mph

1600

Part 2:

A1. bench press 3 x 3 @ 80%; rest 2 min
A2. strict chin ups AMRAP (-1) x 3; rest 2 min
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
C. row 30 sec @ 97%; walk rest 2:30 x 5

For loads:
A1. 195, 205 (x2), 185
A2. 6, 5, 5
B1. (12, 8) (8, 6, 6) (10, 8, 2)
B2. butterfly x 2, regular x 1
C. 165m, 164m, 168m, 167m, 159m

ice bath @ 37 degrees
7 min lower body (belly button)
8 min all the way (cheeks)

Daily report:

• Body: Sore. 1-10; 7
• Sleep: Not much, but still rested in AM
• Nutrition: Good.
• Notes: Solid training today. Would have hit the bench/pushups a little harder without the ring dips I did yesterday. Rowing was fun. 295 front squat in AM felt very strong.
• Cool link of the day: German Weightlifting Team.

OPT Pt. 1/CFSP/Pt. 2

I hate toes to bars.

1430

5-7 sets for times:

4 shoulder to overhead

3 rounds of

5 burpees AFAP

5 box jumps 24"
rest walk 5-6 min actively

For loads/times/sets: 7 sets; 185, 195, 205, 215, 225, 235 (X3), 205; 1:15 +/- 8 sec

Rest 30 min

10 rounds for time of:
10 ring dips
6 push press - 135#

For time: 19:38 @ 80% effort

Mobility work (couch stretch, external hip rotation, pain ball, foam roller)

Rest 3 hours

1800

Run 5 min @ Z1
+

Run 45 sec uphill @ 80-90# constant pace

Run down easy x 4
+
Run 1:00 @ 80%
Run 1:00 @ 50% x 3
+
Run 5 min @ Z1

Daily report

• Body: Good. Posterior chain very sore in morning. Subsided after part 1.
• Sleep: Enough.
• Nutrition: Poor yesterday; IF 16 hours today. 1700- Taco salad (ground beef, black beans, lettuce, tomatoes, salsa dressing); 1 handful walnuts
• Notes: Busy day. Mobility work felt very good. Wasn't going to do all of the ring dip WOD, but ended up taking it slow and finishing all 10 sets. The last 2 sets were triples/doubles of ring dips. my shoulders are pretty gassed. Evening run was very smooth -- felt great. Overall, solid training today.
• Cool link of the day: What's your most important meal of the day?

Rest

Rest Day.

Daily report

• Body: Sore. 1-10; 7
• Sleep: Enough.
• Nutrition: Poor.
• Notes: Very upset about my regional ranking right now. I'm floating around 100th, and when I look at my scores the weak link is 11.4. I really should have gotten through those muscle ups. Oh well, looking forward to next year. And I'll still give it all I've got next Saturday. Why not?
• Cool link of the day: The Simple Truth.

11.5 + 6 min row

1330

AMRAP 20 min:
5 power cleans - 145#
10 toes to bars
15 wall balls - 20#

for rounds: 10 (300 reps)

rest 2 hours

Row - 6 minutes

for distance: 1651 m

Daily report:

• Body: A bit sore, but good.
• Sleep: Poor quality sleep. 7 hours.
• Nutrition: So-so. Hit the WOD fasted; large lunch. Too much starch.
• Notes: Mentally, this was the most challenging WOD so far. As I anticipated, toes to bars were very difficult. I didn't break up any of the power cleans or wall balls, but toes to bars were broken quite a bit. Looking back, I rested too much between power cleans and toes to bars. That said, I was absolutely spent in the last 2 minutes, and I surprised myself in getting my wall balls in on time. Someone asked me my goal about 15 minutes before I went. I threw out 10 rounds. I was really hoping to get a little past, or at least into the 11th, but I'm content. This was fun.
• Cool link of the day: Food marketing to kids goes viral. Will we ever draw the line? I am very angered by how much this industry gets away with.

No training

Rest day.

Daily report

• Body: Great.
• Sleep: A little short. Coffee too late yesterday; couldn't fall asleep.
• Nutrition: 1200- Tuna sandwich w/ olives 1800- Chicken stir fry, 3 small potstickers, 2100- Small salad w/ walnuts, grilled jumbo shrimp, grilled scallops
• Notes: 11.5 tomorrow at Twin City's Open. Some good pointers from Carl Paoli at g-wod. Going into this, I know that toes-to-bars are not a strong suit of mine. Lungs are there for everything, but poor technique will kill me. This one will really depend on focus and mental strength.
• Cool link of the day: Meat Glue. I am grateful for the peace of mind my freezer's meat is from the same cow. Makes me second guess anything I would buy in a store. That shit is absolutely disgusting. Industry will go through any measure to rip people off, even if it means the health of their consumers.

Squat work/OPT wod/endurance

Impeccable setup

4/20 1630

Back squat -- 3, 3, 2, 2, 1 @ tempo 30X0
For loads: 245, 255, 275, 285, 315

OHS -- 3, 3, 3 @ 80%
For load: 185, 185, 185

Toes to bar / wall ball practice
5 minutes


(AMRAP 10 min: 5 DL 185#, 10 box jumps, 5 pull ups ... 8 rounds @ 60% effort)

Mobility work
10 minutes


Today 1700


Power cleans -- 2, 2, 2
For loads: 225, 235, 245

3-5 rounds @ 97-100%
3 heavy power cleans
6 burpees AFAP
9 c2b chin ups AFAP

For loads: 205, 225, 225, 225
For times: 45 sec (unbroken), 56 sec, 59 sec, 66 sec (last 3 sets chin ups were broken.. no gas for a fifth)


Rest 20 min

5 rounds for time:
Run 400 m
Row 400 m
rest 3 min

For time: 28:15 - 15:00 rest = 13:15
note: rowing pace 1:40 +/- 5 sec

Mobility work
30 minutes

Daily report

• Body: Good. A little sore in low back.
• Nutrition: 14 hour fast. Good.
• Sleep: Slept in today. Groggy upon waking, but enough sleep.
• Notes: Solid work for these past few sessions. Diet could use a bit of work. Yesterday was great until I got home, then I had a bit too much to eat especially starch. Explains grogginess in morning, but I felt great in both WOD's today.
• Cool link of the day: "Lucky 13" -- 13 top reading recommendations by Eric Cressey

OPT training

 1700
7 sets for times:
9 heavy push jerks
12 kbs - 2 pd.
15 c2b chin ups
rest 4:00 active walk

No stopwatch
All rounds ~1:30 +/- 10 sec
Loads: 135, 155, 185, 185, 185, 185, 185

Daily report

• Body: Good. A little sore.
• Sleep: Enough, but very tired upon waking.
• Nutrition: 0930- 3 egg omelet, peppers/mushrooms/onions (2.5 cups), oatmeal (2/3 cups), berries (1/4 cup), butter (2T); 1400- chicken soup (2 cups), spinach/tomatoes/cucumber (3 cups), hard boiled egg (1.5 oz), steamed broccoli (1 cup), baked/breaded chicken (2 thighs), hamburger patty (3 oz); 1850- 1 chicken breast (5 oz), steamed broccoli (2 cups), sausage (3 oz)
• Notes: Strong session. Wod 11.5 and 11.6 will be painful. Really need to work on toes to bars.
• Cool link of the day: SICFIT

WOD 11.4, Pat Tillman, Monday recovery WOD

04/15/2011 2000

WOD 11.4
AMRAP 10 min

60 bar-facing-burpees
30 OHS (120#)
10 muscle ups

For reps: 93

04/16/2011 0700

Pat Tillman Run
4.2 miles

For time: 29:42

Today:
1600

Row 10 min
for distance: 2590m
+
HSPU 5 sets of 5
Easy/full ROM
+

HSPU - 5 sets of 5 easy; rest short

+

dead hang to inverted on rings - pause at top for 2 sec

(5 reps/set x 3 sets; rest as needed)

+

10 GHD sit ups

10 GHD ext's

rest 1 min x 3

+

AMRAP DU's in 20 sec

rest 40 sec breathing only, no moving x 6

Daily report

• Body: Sore/tired
• Sleep: 8 hours but still tired.
• Nutrition: So/so
• Notes: Will post full reflection on this later, as I have a ton of homework to catch up on. Long story short, 11.4 was a very poor effort. Played in the pool all day in 90 degree sun that really got the best of me. No excuses, though. I hit the muscle ups with 2 min to go and lost it mentally. Dropped me pretty low in the rankings, so I am really going to need these next two to be stellar if I have any shot at regionals. The event, however, was one of my best crossfit experiences to date. I will post a full review later.
• Cool pics of the day:

running intervals

1530

Running intervals
Outdoor, 400m track
 
3 sets:
30 sec @ 80%
30 sec @ 50%

3 sets:
60 sec @ 80%
60 sec @ 50%

3 sets:
90 sec @ 80%
90 sec @ 50%

Daily report

• Body: Good. A little sore after today's training.
• Sleep: 8 hours.
• Nutrition: 1230- 1 small plate of greens (1.5 cup), 1 chicken breast (~6 oz), olive oil (2T), 1 small plate green beans (1 cup)
• Notes: Smooth running. Off to catch a plane to AZ.
• Cool link of the day: Wake up cat!

heavy

 1000

3 sets:
3 heavy power cleans
5 box jumps (24") - AFAP
20 double unders - AFAP

3 sets:
3 heavy deadlifts
5 burpees - AFAP
20 double unders - AFAP

For loads: 205, 215, 225, 335, 345, 355

Daily report

• Body: Good.
• Sleep: Well rested. 8 hours.
• Nutrition: Have been playing with different IF intervals lately. 18-36 hour fasts with very small eating windows. I have much more energy and my performances feel better in workouts. Will try and get more consistent here. I think a daily 1200-1800 eating window is best. I can still fit in two large or three medium meals and get in necessary macro's.
• Notes: Probably a little harder than I should have gone, being that I will be doing WOD 4 tomorrow night. That said, this felt great. Finally starting to see some of my lifts go up significantly. 225 for a triple power clean used to be very difficult for me; today it went up without much struggle. 355 for a triple deadlift is not heavy for most, but it has kicked my ass in past sessions. A slow triple, still, but all three went up. Overall, solid session. Running later.
• Cool link of the day: Is Sugar Toxic? Gary Taubes is the man. Still have to get around to reading his new book which I've heard its very good and most easily digestible than GCBC.

recovery

Row 10 min working on technique @ Z1
(High speed/perfect form :50-:00 each min)
+
20 TGU/arm light KB - slow and steady
+
240 sec accumulated FLR

Daily report

• Body: Good.
• Sleep: Tired upon waking. Late night. 6 hours.
• Nutrition: 1100- 2 slices corned beef (8 oz), chicken tenders (6 oz), baby potatoes (1/2 cup), chicken wings (4 oz); 1400- beef chili (1 cup), chicken patty (4 oz), raw greens (2 cups), tuna (1/3 cup), olive oil (2 T)
• Notes: This session felt strong. Rowing form is improving and becoming more natural. TGU were done with 1 pd KB and went fine. FLR sucks, but there's really no hiding from that. 360 seconds to accumulate 240. Can't wait for Friday.
• Cool link of the day: In case you were wondering...

opt met con

 2000

5 sets @ 97% intensity:

10 hang cleans (95#)
10 burpees
10 pullups
10 burpees
35 double unders
rest 5 minutes between sets

for times: 2:37, 2:22, 2:23, 2:12, 1:59

ice bath
for time: 12 min @ 95% pain tolerance

daily report

• body: good.
• sleep: can't wait.
• nutrition: 1200- 2 slices sirloin roast (~8 oz), chicken breast/zucchini curry (~6 oz), one plate of steamed greens (3 cups); 1700- 1 chicken breast (6 oz), 1/2 avacaco (3 oz), chipotle dressing (3 T), lettuce/greens (3 cups)
• notes: Did not feel well most of today. Very sore stomach. Managed to still hit this one hard. Did wod4 standards for the burpees on the first set and only the first half of the second and third set. Regular burpees for the rest, hence significantly lower times. The standard is going to be quite tough. I've registered for Friday Night Lights at Crossfit Scottsdale. This is convenient, as I will be in AZ this weekend for my uncle's wedding. Should be fun, many of the competitors are top tier.
• cool dialogue of the day: Walking out of the gym today a kid doing bosu ball squats took off his Dre Beats headphones to offer his support:

Fatass: Hey. Why don't you work out a little harder? 

Iceman: *shrug* I wish I could.

OPT training pt 1

 0900

3 sets:
power snatch x 3
rest 10 sec; max vertical jump x 3

For loads: 135, 155, 165

3 sets:
snatch complex:
1 power snatch; 2 snatch balance; 3 ohs

For loads: 155; 165; 185 (F@PS); 155

3 sets:
6 heavy KBS
6 tuck jumps

For load: 2 pood all sets

Daily report

• Body: Sore. Tired.
• Sleep: Okay, but groggy this morning.
• Nutrition: None since lunch yesterday. Sick feeling in stomach.
• Notes: Wish I had more "pop" in this session; wasn't feeling my best. We'll see how part 2 goes later. Tuck jumps felt awesome, at least.

recovery/sprints

 1100

Bike ride @ 90% effort
10 miles -- 23 MPH avg

2200

Misc jump rope, KBS

Hill sprints @ 80% effort
On treadmill -- 15% elevation, 9.5 MPH
5 intervals: 30 sec work : 150 sec rest

Daily report

• Body: Legs very sore. 1-10; 8
• Sleep: Fine. One nap.
• Nutrition: 9am -- Large omelet (3 eggs, 3 cups veggies, chipotle tobasco, butter), oatmeal (2/3 cup), Blueberries (1/3 cup), 2 breakfast sausages (link); 2pm -- Large plate of greens (3 cups), 4 chicken breasts (~6oz ea), sauerkraut (1 cup), hummus (2 Tbsp), pilaf (1/2 cup)
• Notes: Active rest day. Foam rolling in the afternoon before lunch. Diet was a little odd today. Two fairly large meals. Good overall, but should have been spread into 3 or 4 meals. Another WOD announcement tomorrow. My prediction: 5 RFT: 5 OHS, 10 pull ups, 15 burpees, 20 k2e. Pretty much a shot in the dark, but it's always fun to speculate.
• Cool link of the day: Speed reading. Came across this read from another blogger. He claims these drills have had a great influence on his reading ability.

AM Nancy / PM OPT Bench/Pullups

0930

"Nancy"
5 rounds for time:
15 OHS (95#)
400 meter run

For time: 12:55

2130
From OPT:
A1. Bench press 5 sets of 3 @ 80% (30X0)
A2. Chin ups 5 x 20; rest 3 min
B. Anchored sit ups 5 x 20; rest 1 min

For load: A1. 185# all 5
For reps: A2. Sets 1+2 unbroken, 3+4+5 broken at 12

Daily report

• Body: Legs extremely heavy/sore/exhausted.
• Sleep: Not enough. Short nap.
• Nutrition: Okay. Going to make an effort to dial this in for the week.
• Notes: Did Nancy at CFSP with no warmup; I showed up a little late to the class. Pretty lazy rest of the day. OPT session went smoothly. Can't wait to see 11.4.
• Cool link of the day: NASA Plans to Approach Girl by 2018

WOD 11.3

1345

AMRAP 5 Min
Squat clean 165#
Jerk 165#

For rounds: 26 (Score: 52)

Rest 20 minutes

Test broad jump - 3 trials
83, 82, 85 (inches)
AMRAP Press 95# - 1 trial
15
AMRAP Strict Chin Ups (medium pronated grip)
5

Rest 30 minutes

Row 2:00 @ 1:45 pace
rest 1:00
Row 2:00 @ 1:40 pace
rest 2:00
Row 2:00 @ 1:35 pace (DNF)

Daily report

• Body: Very sore. Legs especially.
• Sleep: Not very good last night. 3 hours.
• Nutrition: Okay.
• Notes: Not too much commentary for 11.3. Thruster'd the first 12 reps, jerked at the top from there. Kept a pretty solid pace. Two reps were called back around rep 4 and around rep 12. Legitimate "no-reps", I finished the jerk a bit ahead of center. Would have been nice to get those two though, especially being two reps is close to 10% of my reps. Technique was hard to keep solid after rep 15; my lungs kept up but my hips just didn't have the pop to get out of the bottom of the squat. Made the jerk tough too. Learned again from this one. What's next?
• Cool link of the day: I thought this was pretty neat. Paleo Poor: your guide to the grocery store.

Recovery run

1700

30 min trail run
15 min ice bath

Daily report

• Body: Tired and sore.
• Sleep: 7 hours.
• Nutrition: So-so. Needs to be cleaner tomorrow.
• Notes: Much needed off day to prepare for the weekend. I've had a knot in my stomach since they announced WOD#3... this one is going to sting, that's for sure. I'm thinking for strategy I am going to try and clean/thruster each rep, dropping at the top each time. Touch and go is quick, but I think that's wasted energy controlling the bar on the way down.
• Cool link of the day: This is the coolest slingshot I've ever seen

AM jerk / PM rowing

0900

(fasted)
Press:
Work to heavy single in 5 sets
95x5; 115x3; 135x1; 165xF; 155x1

Push press
Easy triple x 3
165; 165; 165

Push jerk
Work to heavy single in 5 sets
185x1; 225x1; 245x1; 255x1; 260xF

1800

5 sets:
Row 350 @ 95%
rest 10 breaths
30 unbroken back extensions
rest 5 min (active walking)

For pace: 1:40/500m +/- :05

Daily report

• Body: Very sore. Shoulders were very tight this morning. Calves still stiff. Midline sore from situps.
• Sleep: Good. 8 hours.
• Nutrition: Last meal at 7pm; no white sauce. 18 hour fast between last night's dinner and lunch.
• Notes: No PR's in morning session, but still a good effort considering yesterday's workload and not having any food in me. 255 felt very strong. Afternoon rowing went smoothly. Really working on my form.
• Cool link of the day: Interesting commentary about calculating power and the olympic lifts.
• Looking forward: Very excited for 11.3. Originally, I thought a reasonable goal would be 40 reps. 8/min for 5 minutes seems doable. Now that I've had a chance to feel 165 this morning with push press, I cannot see that being realistic. 165 is just heavy enough to not be messing around. That said, I do think that I can manage 30, and I am still pondering whether to do a clean into thruster or clean into split jerk for my reps. In any case, it'll be a grind. As my friend Ben Sauer said, "This one will separate the men from the boys."

AM heavy cleans / PM pullups/burpees

0930

Heavy cleans x 3
rest 10 seconds
AMRAP push ups (games standard)
rest 4 min x 5

For load: 185/43; 225/37; 225/27; 235/33; 245x2/43

Bike sprints
25 seconds
rest 3:35 x 5

For effort: 100% x 5

1630

10 chin ups
rest 45 seconds x 8
(double overhand, mixed, reverse mixed, double underhand) x 2
+
Running clock burpees

For reps: 13 minutes + 11 = 102 (PR by 3 reps)
+
GHD Situps
3 sets of 25 unbroken; rest 2 min

Ice bath
15 minutes

Daily report

• Body: Sore this morning. Better in afternoon.
• Sleep: 9 good hours
• Nutrition: Good.
• Notes: Pushups felt good. Really wanted the 245 triple on set 5 but couldn't stick the catch. Burpees went fine; it was a grind after round 11. Ice bath was good recovery. My legs feel much better.
• Cool link of the day: Trippy fractal video. Whoaaahh...

Rest day

No Training.

Daily report

• Body: Extremely sore. 1-10; 9
• Sleep: 8 hours.
• Nutrition: Not so great. Enough protein, too much starch.
• Notes: Calves and chest are very sore. I am thinking this is from the box jumps of the 11.2 WOD. Ready to hit it hard again tomorrow.
• Cool link of the day: I'm usually not into videos like this, but this guy is crazy good.

AM running / PM skill

0900

 

part 1:

Run 10 min @ Z1

+

Run 30 sec hill @ 80% effort

Run down light 2 min x 5

+

Run 1 min @ easy pace

Run 1 min @ faster pace

Run 1 min @ high end pace x 3

+

Run 10 min @ Z1

 

1630

 

part 2:

A. Hang Power Clean - 3 x 3 @ 80% effort; rest 2 min

B. AMRAP Muscle Ups; rest 3 min x 4

C. Row 2K  - if feelin it, go for it, if not, back off

 

For loads: A. 185, 205, 205

For reps: B. 3, 3, 2, 2, 2

For time: C. 7:26

Daily report

• Body: Sorest I've been in months. Didn't drink enough water yesterday.
• Sleep: 8 good hours.
• Nutrition: Good. No mayo; last meal before 7pm.
• Notes: Morning running went smoothly but soreness in calves held back my effort. Afternoon was good too; wish I had more in the tank for muscle ups. Rowing form is improving -- effort on 2K was ~85-90%
• Cool link of the day: Outstanding olympic weightlifting video

Open WOD 11.2 and met con

1400

part 1:

 OPEN WOD 11.2

as many rounds in 15 min:

9 DL - 155#/100#

12 push ups

15 box jumps - 24/20"

For reps: 11 rnds + 9 DL + 6 PU = 411 

1500
 

part 2:

for time:

100 wall balls

100 chin ups

100 sit ups

For time: 18:00

Daily report

• Body: Fine. Well rested.
• Sleep: 8 hours.
• Nutrition: Spot on.
• Notes: A bit of controversy around this score; here's my story. 

<rant> As I was about to begin and the owner of CF Minnesota (Ryan) was counting down the last minute, I realize that I have not been appointed a judge. Flustered, Ryan quickly appoints to me a supposedly trained judge, a pleasant looking woman from the crowd. I quickly rattled off how I would like her to count reps, and to say "NO!" for missed reps. In the middle of this, Ryan counted down from 10.

I went out of the gates hard putting up 5 rounds in less than 5 minutes. Around my 5th round, Ryan stands next to my judge and tells her (first gestures, then a loud whisper, then shouting) that she is calling bad reps.

My now flustered judge has difficulty staying focused. She stops counting off my reps and I lose count of where I am in my box jumps. After a round of confusion and having 3 or 4 reps called off on each movement, my judge throws the judge sheet at Ryan and says "FINE. YOU JUDGE IT."

Now on round 8 with 7 or 8 minutes to go, Ryan begins critiquing. "Shoulders back, NO REP... Hands together, NO!... Hips all the way up... NO rep!" I slowed down, waiting at the top of each rep before it was counted. This slowed me down, and already I my mind was fucked by the confusion of what just happened. Sure, some of my box jumps may not have been legit... but that is up to MY APPOINTED judge to say whether or not it is legitimate.

The fittest Crossfit athletes in this competition had box jumps called back each round; my performance was not flawless and I know this. But to make a scene, boot my judge and slow the pace of my scored reps to a beat after the top of my deadlifts, pushups and box jumps is inexcusable conduct. If there was a problem with the way my reps were being scored, my effort should have been voided at the third round and I would have participated again in the third or fourth heat. 

I find it amusing that when Ryan gave his performance in the last heat, a woman (presumably his girlfriend) judged for him. Not a single rep was called back, and by the standards many of his box jumps were 'no reps'.

Crossfit Minnesota, you have a nice facility and friendly staff but as far as my experience is concerned, this was a poorly orchestrated event. I am glad that there is not another Twin Cities Open WOD at your box.

</rant>

light day; heavy jerk, chin ups

 2000

A. Split Jerk - build to a tough double; rest as needed

B. 15 CTB chin ups; rest 90 sec x 3

C. 20 unbroken DU's; rest 30 sec x 5

For load: A. 135, 185, 205, 225, 245

Note: B. Subbed 8, 8, 8, 7, 7, 7 (legit CTB)

Daily report

• Body: Good. Weird soreness in middle/upper back. Not an injury, just sore.
• Sleep: Enough. No nap today. 8 good hours.
• Nutrition: Need to clean it up here. Lots of protein at each meal, but after hours carbs have been a vice of mine the last few nights. Going to try and make two rules for April, and will post progress here: 1) No mayonnaise, dressing, or "white sauce" of any sort; 2) Last meal before 7pm.
• Notes: Good jerks, 245 felt strong. Would have maxed a bit heavier; felt like I had at least 265. Chin ups were solid, but wish I had a better bar to work on.