Grizzly Way 130829 (HOA5: Tryout #4)
I was in such a good mood this morning – I was determined to write this post then and there before something spoiled it. Then I realize I had nothing good to talk about. Surely I had to wait for the day’s events to unfold so I had something interesting to put up here. I can’t just throw up my score on that 18 minute workout, and let it sit at that. Two reasons why I was certain something interesting would come up today. First, it’s payday, which of course means more money to spend on Crossfit/Fitness/Strength & Conditioning equipment, because I’m nuts. Second, I had a skype call scheduled with Mike, and to be sure just 30 minutes of Mike would certainly deliver topics to pontificate on.
On this first point – I finally ran out of my first order of TrueNutrition protein, and had to re-order. A lot of people have asked how I’ve liked it, what results I’ve seen, things such as this. In general, I don’t really write about protein, or think about protein, as something I “feel”. Unless you’re severely deficient, it’s really only to keep up training volume, keep strength up, repair damage, get a bit stronger, etc. It’s a basic building block of human beings, especially strong ones, if protein were the secret to being big and strong, there’d be a lot more big and strong people. It’s really just like a multivitamin, you need it, everyday. Keep that nitrogen balance high, reduce breakdown, increase synthesis, so on and so forth. That being said, I’m a big fan of my TrueNutrition “mix”. Primarily because it’s significantly cheaper than Progenex, and of much higher quality I feel. For the re-order I went with a slightly different grade of Hydrolyzed Whey, they added a new grade, it’s about $1 more expensive per pound, plus it’s called “Super” so it must be better. Otherwise it’s identical, 10 lbs, 2x flavor Chocolate-Banana this time, and Stevia sweetened. Then I went with the same 800g of raw instantized BCAA, for about 10.6 grams per 2 scoop serving.
Now for the really important stuff. Mike and I actually are starting to click as a ‘coach’ – athlete relationship and we can actually have some pretty good conversations. Obviously, the primary topic of conversation was the tryout’s I’d just completed. The consensus was actually that I did quite well, especially because I’m not really “in shape” at this point in the long term training scheme to do well at things like this, e.g. “Open” style workouts. We determined the Snatch was overly complicated by my low choice on the starting weight. The improvement on 13.4 was unexpected but welcomed, a combination of a bit better lungs and lots of TTB practice. The double under difficulty pointed out a whole in my programming that needs patching, so expect to see those coming up far more often. Finally, Mike did not expect me to really do well on the 18 minute AMRAP you see below, as we don’t practice a lot of gymnastic strength currently, so the pull-ups would’ve really destroyed me, which they pretty much did.
Next up on the list, after deciding this wasn’t the end of the world, and that I’ve been kind of a whiner about it; we moved onto more weightlifting talk. Obviously Justin Thacker from The Lab Gym is just a stone’s throw from me, and he and Mike have gotten quite familiar lately, so it makes sense that getting some more eyes on me would make a lot of sense. For starters, I signed up for a 2-day weightlifting seminar he’s putting on at our box, I’m excited for this. I also learned there’s a time that they offer a sort of “open” weightlifting practice for their team, a time where I can do my weightlifting, the same stuff I do with Mike, twice a week, and get good technical feedback on a regular basis. So – more time, more energy, more practice, more results? We’ll see.
I guess I’ll acknowledge the existence of this workout now..
18 Minute AMRAP
300m shuttle run (50m out & back)
30 KBS (53#)
30 Wall ball 10′ (20#)
2 Rounds + 44 Reps (8 Pullups)
From the get go of these tryouts, I knew this would be my worst tryout workout, there was just nowhere to hide from it. Really just the pull-ups, I did more pullups in this workout than I have for the last 12 weeks combined. Knowing those would be bad, I decided sets of 5 would be safe and at least manageable, which meant doing as much else unbroken as I could.
Round 1 – the run wasn’t terrible, fresh and what not. The swings I did unbroken, as I’d planned, not too terrible. I did the pull-ups in 5’s as planned, with a decent 5-count between sets, I had 18 minutes left to go. The wall balls were surprisingly difficult, especially because I kept hitting a stupid conduit on the wall and getting no-repped. I did these in 15’s, but probably ended up doing about 33 or 34 reps…
Round 2 – this run was significantly worse, made only worse by the 100 degree day, running back and forth on a hot black top, every bit of moisture was gone from my mouth instantly, which made breathing all the more pleasurable. The runs felt like they took forever. I did 15 swings and lost my grip and dropped it, so I took the opportunity to take a few big breaths, then did the second 15. The pull-ups I broke immediately into 3’s, my lats and shoulders were smoked. The 3’s took up some time, but I didn’t fail any reps there. I lost more reps on the wall balls after this though, this was easily my worst set, I think I did maybe 8 or 7’s and kind of cobbled them together.
Round 3 – these runs were the absolute worst, every neuron in my brain was screaming, dear god stop what you’re doing, this clearly isn’t going well. I got back in with about, must’ve been 90 second or so left. I pumped out 30 swings unbroken, my judge told me I wasn’t allowed to put it down, so I didn’t. That absolute destroyed me. I went to pull-ups in singles until the clock finally stopped. 8 in total.
I can’t stop watching this…