Friday CrossFit sectionals WOD #1 aka I’m screwed

I was happy to make it to the 6:00 am workout on Friday at CFA, but immediately felt intimidated by the WOD: we’d be doing the 2011 CrossFit Games Sectionals WOD #1, a 10 minute AMRAP of 30 double-unders and 15 Power Snatches at 75 lbs.

I’m not even going to get into the anti-Aromas buzz around the instructions for the WOD, which equate any ground to head movement with power snatches (this is an anathema to the Oly lifting world, of which I am now part).

What gets me about the workout is that it involves Double Unders, which spelled instant death for me. So.

After a warm-up, we did the WOD.

I slogged it through the double unders, pathetically. I barely made it into round 3, getting about 5 or 6 double unders. Pathetic! The better athletes at our affiliate got upwards of 5 rounds.

Following the workout we did some lunge squats and ring rows. I did 3 rounds, with 30 lbs and 35 lbs, 6-8 reps per leg, and 6-8 ring rows.

Happy Birthday Aidan!

Quickly, Today’s WOD: Aidan’s 40th birthday, and the lady worked HARD on this one. Congrats Aidan! We started with single support deadlifts (for me: new 30 lb PR: 5 x 45 / 5 x 75 / 5 x 95 / 5 x 115 — PR) and then did 21-18-15-12-9-6-3 of Sumo Deadlift High-Pulls and Push Jerks (Result: 12:08, Rx’d at 75 lbs). This was also the CrossFit.com mainsite WOD on Sat., Aug. 28th. Tough WOD. Fun times. I LOVE CrossFit.

Generally, My Health, Nutrition, Etc.: My sleep has not been good, probably for two reasons: stress is unavoidable in my life right now, and I drink too much coffee. Other than that, everything, I mean everything, feels like it’s on track. For that reason only, I should be trumpeting the fact that I’m “100% paleo” right now (as if such a thing really existed). 3 meals a day, none of this constant grazing and snacking bullshit. Full 11-12 hour fasts every day (running 7:30-8:30 pm to 7:30-8:30 am every day). Limited fruit. Plenty of protein and fat. Veggies at every meal. Absolutely no sugar, dairy, grains, legumes, or alcohol. Eating almost exclusively whole foods, with very little factory processing and packaging (seriously; exceptions are some fat sources, esp. Fish Oil, Coconut Butter, Olive Oil, Smoked Salmon, and Nitrate Free Bacon). It feels good. Going on about 10 days now (since Aug. 22nd).

A Little Jeremy

Two weeks out from major surgery on my leg, I do some ring dips and pull-ups, and then a modified “little Jeremy.” The focus for me right now is on rehab, not aggressive progress in training. But I was feeling the aggression today anyway! Nice.

Back Squat and Grace

Another “strength Tuesday:” Back Squats 1 rep ME (I got 185 lbs, my new max but not a PR) and Grace w/ 110 lbs, 4:34 seconds, a 1:21 improvement over last time!

Oh Fran Fran Fran

CrossFit Asheville does Fran. Strength Work: Overhead Squats, with a new 5 rep PR at 95 lbs. Followed by the benchmark most loved and feared, in which WOD I smash my previous time and performance (from February).

Griff at UNCA Track

The gym is closed, but I do the prescribed WOD at UNCA track: the “Griff,” 800 forward / 400 backward / 800 forward / 400 backward: 13:54.