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Posted by on Nov 18, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

Better Than Yesterday

Better Than Yesterday

I think I’ve pretty much exhausted my current train of thought on the blog, starting with recognizing how fortunate we are to be able to do these things we do. Then setting tall goals, such that when we fail we’ve still achieved something above where we were. Realizing how important it is to take time to look back and realize what we’ve accomplished. Finally last week I wrote about giving yourself a break. This post still fits in that framework, but has less coherent of an argument, if any argument at all. Namely this last two weeks (this current week, and the one I posted below) has been a testing/unloading cycle; but it’s testing for a training cycle that I missed about half of, 2 weeks due to my back sprain, and another week here and there for school and competitions. In a way it’s like showing up for a test you haven’t studied for, which means any success in this testing should be a good thing, and any failure or mediocre improvement should be expected. It’s an easy thing to write, be happy with progress even if its not the progress you expected or necessarily wanted. Like just about everything I discuss here, its much harder to implement on those days when you need it.

I’ll warn you now, there’s a lot of rowing in this post, and not a ton else.


Open 13.4
AMRAP in 7 minutes:
3 Clean & Jerks @ 135#
3 Toes-to-Bar
6 Clean & Jerks @ 135#
6 Toes-to-Bar
9 Clean & Jerks @ 135#
9 Toes-to-Bar
12 Clean & Jerks @ 135#
12 Toes-to-Bar
90 (87,90,81)

For time:
2K Row


“Open 14.5″
For time, 21-18-15-12-9-6-3:
Thrusters @ 95#
Barbell-Facing Burpees
13:33 (13:51)

“Open WOD 14.1″
AMRAP in 10 minutes:
30 Double Unders
15 Power Snatches @ 75# 315 (327)

Deadlift (315)
Box Jump 30″

Part I
Split Jerk – Build to a 1RM

60 minute – Row for Max Meters
15726 (15214)


3 sets:
1k Row @ All-Out Effort
rest 15 minutes


This last week or so, I’ve tested a handful of both Open workouts and Regional workouts. Despite feeling better conditioned, and coming at these workouts more aggressively, it didn’t seem to pay off into much better scores. On 14.5 for example I went unbroken on all my thrusters, and still only improved by 20 seconds. Similarly for 14.1 I went unbroken through all my snatches, but had a bad day of double unders. It’s tough to swallow the result when the effort and the workout just don’t seem to line up. There are a few PR’s in here that I’m proud of though, and that I can look at and say I’ve improved, I hit 90 on 13.4, at a solid 85-90% effort, hardly open quality push. And I’ve PR’d 3 big rowing tests, at various time intervals, so I know my conditioning is better, my aerobic power is better, and I’ve gotten mentally stronger. Finally, I jerked 315 from the front, and almost had 325. Again, improvement, just not quite where I expected it after completing 1/2 of a squat endurance cycle. Hopefully this next cycle will be met with fewer injuries and more successes before the Holidays take their toll.

The point of all this, is that progress is progress. With the open changing dramatically this year, and all the workouts unknowable by nature, you need to take that and move forward. There’s always another day of training, or the next cycle to work on more weaknesses. Accepting that you’ve gotten a little better at something, while getting no worse at anything else, is a victory.


Food for a week, lunches and dinners, ready to go. Love to meal prep.


3 ships free will be the reason I declare bankruptcy one day…

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