Grizzly Way 130315 (13.2 and Outlaw Camp)
This weekend there are not one, but two respectable camps going on in Saint Louis and I’m not attending either of them. The first is Rudy’s Outlaw Camp where they work on everything from gymnastics movement and olympic technique to competition strategies leading up to Regionals. The reason I’m not attending is two-fold; first, it’s rather expensive, especially considering I’m already paying $400 a month for individualized programming and coaching, something I value quite highly. Second, because I follow individualized programming – supplementing a different style of programming would only add extra complexity and confusion. Do I need to work on my goats? Yes. Might I have learned a great deal? Yes. $300 worth? Likely not. The second camp this weekend is an Attitude Nation cert given by none other than Jon North. This one I would’ve seriously considered attending, as it would not conflict with programming and applies much closer to technique and skill work. I would’ve learned a great deal from this. The unfortunate thing is that I learned about it today. It just wasn’t meant to be.
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch
Rest 20 min
1RM Front Squat – 95, 135, 185, 225, 255, 275, 295
Well 13.2 is done, my anxiety slowly built all day until about 2:30 when I couldn’t take it anymore, popped off a couple more e-mails and left for the box. When I got there Nick was just finishing up and a strange bearded man was lifting in the back. Turns out Rudy had arrived quite early for once! Nick had just finished 13.2 and scored 237, he wasn’t pleased at all with his score, saying he’d gone out far too hard to start. Watching Nick, a guy whose conditioning I consider to be far better than my own, only get 237 actually made me second guess this whole Crossfit thing. After warming up a bit and talking to David, things started to fall back into perspective. Do it once, go as hard as you have to, and get as much experience from it as you can. So I fell back onto my plan, 1:10-1:15 rounds, shooting for 240-260 total.
3..2..1..go! The S2O was about what I expected, not heavy or slow or really of much consequence. The dead lifts were a bit slower, long levers and what not, the weight was light but that’s a long way to travel, my focus was just on breathing and keeping good form. Then comes the box jumps – I’ve tosses around a lot of ideas the last 3 days. To rebound or not to rebound? Step up? Step down? Step up, jump down? Warming up I decided that I could pace jumping up and jumping down but not rebounding quickly that best. This lasted for all of 3 rounds, then my quads were useless, I suppose that’s what happens when you’re 30 pounds heavier than you would be if you were competing this year. So I resorted to stepping up and jumping down, which actually was about the same pace as my jumping anyways. I kept a good pace through the first 5 minutes, finishing right about 4 rounds; slowed a bit through the last 5 minutes as I missed a full 8 rounds by 3 reps. I would’ve really liked to get all 8.
I would call the 295 Front Squat a PR, and it is, but there’s an asterix. The last time we tested Front Squats was in the middle of some 40 minute tortue saturday WOD that Rudy came up with, so for that I thought 275 was pretty good, but it wasn’t a true 1RM effort. The second part of the asterix is that my form was quite ugly, I definitely got below parallel but my upper back doesn’t hold out, mostly because my balance is thrown off by my bad ankles. It’s a whole big thing, but I’ll take it, I went down and came up with 295 on my shoulders.
Obviously not the most taxing workout – so I’m saving some juice for tomorrow. Still treating myself to red meat – it’s become a Friday tradition that I’m quite fond of. During the week I eat mostly chicken and eggs so I try and get a good dose of grass fed ruminant on the weekends when I have time to do it right, steaks mostly. I’ll be going now – I’m missing “The Hobbit”.