Day: April 5, 2014

Back (Squatting) in The Saddle

Was looking forward to hitting a workout today. The rest in Costa Rica felt great, especially with a couple of massages. Kevin came over and squatted with me in the garage around 5 and then I did some conditioning.

Warm-up

  • Bottom Squat Holds
  • Stretching
  • 10 Good Mornings (45#)

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 2×255#
  • 1×285#
  • 1×305#
  • 1×320#
  • 1×335#
  • 5×255#
  • 5×275#

Was thinking about trying to hit a PR today, but the pop just wasting there after not really firing the muscles in a week. The 335# was rough and only 5# shy of matching my PR, so maybe I’ll give it a go in a week.

Conditioning

10:00 AMRAP

  • 50 DU
  • 10 GHD Sit-ups (to parallel)

Knocked out the first round in under a minute, even with a trip after 1 DU, but did the next 49 unbroken. Started to struggle with the dubs in the middle rounds, but got myself to relax and slow down, then they flowed much smoother in the last few minutes. Finished exactly 7 rounds.

I rested 5 minutes or so.

10:00 Air Dyne (AD2) @ 80%

I felt like 70-75 rpm (I was steadily holding a 72 when the RPMs came around on the screen) was a good spot to be, but according to the 265 calories I racked up, it was about 75% of my PR for ten minutes. Worked up a good sweat though.

2014 CrossFit Games Open Results

14.5 still gives me nightmares. I’ve never dreaded a workout as much as I did going into that one.

When all is said and done I finished 13,737/80,281 for top 17.1% of men worldwide. That’s an improvement over 9,251/46,227 (20%) in 2013 and 16,389/22,174 (73.9%) in 2012. Since I haven’t been able to train shoulders in over a month, was recovering from some low back (disc) issues for the first few weeks of the Open, and was sick for 14.1, I couldn’t be happier. With the injuries, I set my goal to beat the top 20% finish of 2013 and I did that with room to spare.

This year’s Open was the toughest of the 3 by far and there were almost 4 times as many men as when I first competed in 2012. I’m stronger and more fit than I’ve even been in my life.

I had a great week of rest and relaxation in Costa Rica, but can’t wait to hit it today and get back after it. Plan to keep resting the shoulder though until it’s fully healed.