Outlaw Way 130116 (Rest for the Weary)
I’ve been on a rest kick lately, it all started with Episode 42 of Barbell Shrugged which was all about sleep and recovery specifically for Crossfit (p.s. Episode 43 comes out today!) Some coaches use max effort box jumps to assess rest and recovery, when you start losing your jump, you aren’t recovering. I don’t do that – maybe I should – but I definitely felt burnt out this morning, I was plenty awake through my warm ups but as soon as I started getting into my Olympic warmups there was just no explosiveness. Hallmark under-recovery sign. At that point though the options were to pack up and go home, or just make the best, since Wednesdays are primarily strength days I stuck through it. Today was the last day of 4:30 AM alarm for a little while at least, I do like starting off fresh, but the wake up call is a bit rough.
EMOM for 7 minutes:
1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.
1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec.
Worked up to 255#
1b) 5X3 Pendlay Rows – heavy, rest 45 sec.
Worked up to 235#
1c) 5X3 Split Press – heavy, rest 45 sec.
Worked up to 140#
Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
1:35, 1:37, 1:37, 1:39
I struggled to find an appropriate weight for the BB Gymnastics today, normally I have a pretty good concept of what I’m capable of, especially with cleans and squats, but snatch’s are always a mixed sort. Lacking the explosivity didn’t help either, warming up with 75# even felt like a struggle, not the vote of confidence you want before trying a heavy EMOM drill. The funny bit is that the power snatch wasn’t the limiting factor, those heaving snatch balances sneak up on you big time, I love them mostly because I’m bad at them. Strange I know. By the end I was off by about 90 seconds because I was trying to do the balances as perfect as I could get them, I dropped the last set…whoops
The strength work went amazingly well, I finally sacked up and started to push my limits on the strength side, for some reason I’d been playing it safe with these, I’m not sure if I was concerned about failing or just under-estimating my ability but coming back from injury and a long break has given me a new ambition. Spencer is probably pretty tired of giving me the same feedback about my pulls from the floor, “back straighter” and “hips lower” – if I can’t fix those I’m not really sure what I’m doing…picking anything up off the floor now – these are my goals. I can do a fairly decent job keeping a flat back while squatting and during the rows, it’s really just the combination of hip mobility and upper back tension that I’m lacking.
Since the volume was relatively low today and tomorrow will be a rest day I added a decent amount of thoracic spine strength work along with overhead stability work. This included snatch grip lunges, kb clean and press, close grip chin-ups. I was tempted to add some high volume squats but I was terrified of DOMS on Friday, I’ll add them another time. I might need to re-evaluate which days I rest; doing Sunday through Wednesday, then Friday is a bit skewed, 4 days in a row just doesn’t seem conducive. I’ll probably start moving Wednesday’s work to Thursday so it goes back to a 3-1-2-1 schedule. I’ll report back next week.
Still eating a shit load of food. Following carb backloading has been interesting, the science behind it has been a great read and fun to experiment with, I’m starting to worry I’m overdoing it but I’m trying to stick with it, just because it seems counter productive doesn’t mean it is, I have to have a little faith in Kiefer and all that science. It’s only been 4 days…if they’ve been any indicator though, invest in sweet potatoes, a lot of sweet potatoes. Hard to make any real points about it yet, but I have felt stronger and have been having great workouts so I guess I can’t really complain.
Tomorrow is raw milk day!