My Paleo Roots
There was once a time when I cared more about food than training. In fact, I found Paleo before Crossfit, most people go about it in reverse. Or maybe I did. The point I’m making is the same, this weekend, for the first time in a long time, I spent more time cooking than training, and really almost no time training at that. It felt good to really cook again, and not just make food to fuel my training. That combined with the weather actually made for a pretty pleasurable weekend.
C. Muscle-ups; 2-4 unbroken reps on the minute for 10-12 minutes
1-10 (3), 11(2), 12(2)
A. TnG Push Press; 10 8, 6, 4, 2; rest 3 minutes
165, 185, 205, 225, 245
10 TnG Clean & Jerks @ 115# 2:10, 2:10, 2:10
90 second – Airdyne @ Sustainable Pace
rest 2 minutes between sets
C. Front Squats; 3, 2, 1, 3, 2, 1; rest 4 minutes
A2. Strict Pull-ups; amrap unbroken reps x 10 sets; rest 1 minute
It was an interesting week of training, lot’s of up’s and down’s but by now I’m used to that. In general strength work during the week goes pretty well, but by Friday/Saturday I’m usually pretty cashed, which is unfortunate because we tend to test things I want to do well on towards the end of the week. The result is that by the time I’m testing my 1RM clean or snatch, I’m usually well below where I would hope to be.
The other interesting thing about last week is the amount of injury I’ve started to accumulate, a wrist here, a hip there, throw in a dash of left shoulder and pretty soon you’re on the tough guy periodization. It goes something like this…
Heavy, Heavier, Heavie-Injured, Light repeat as needed
This pairs well with the tough guy warm up, which goes something like…
Can I do one of these…*start rep*yesssssss*finish rep*….okay I’m warm
In reality these are both terrible ways to conduct business – but sometimes you need to remind yourself what you’re doing.
Of note this week, I technically PR’d my 30 Muscle Ups for time, holding 10×3 sets for 9:11, and then a few more sets afterwards. I PR’d my push press as well, my previous best was 225×4 if I recall, so 245×2 was a pretty big jump especially holding a strict TnG which is not something I practice before. Friday’s front squats were terrible, everything I did Friday felt terrible, but these especially. I’m not a great front squatter, and I don’t feel like these strengthen my legs, I just go as heavy as my front rack can bear. What a mess. The end of the week was a let down, Saturday’s prescribed work was pretty boring, not a good opportunity to redeem myself from Friday, just a lot of strict gymnastics – my specialty…
At least I ate well.
In other news – the first round of Regionals is already upon us this weekend. I’ll be in Chicago for the North Central’s – looks like the weather ‘s going to be great. Good time to waste some vacation days!