A brutal Sunday workout. Going into my heat, only one guy had finished the WOD (Joe Celso - CF Rochester) and he was 12th overall going in and had to get his workout in early to attend a friend's wedding. (As an aside, Joe is a great trainer and his place is well worth a visit should you find yourself wondering what to do with your free time in Rochester.)
I went in pacing myself to finish the WOD within the 15-minute time-limit and things were going well. The C2B pullups were flowing (which doesn't always happen) and the cleans were heavy, but manageable. However, I started gassing late in the 8th round. I didn't slow down too much. I'm pretty sure I was leading my heat when I was in the 7th round, but I couldn't hold my pace. That itself wasn't so bad, but as I tired, my form went to shit on the cleans. I started muscling them and catching them with my ass tucked under, rather than dropping down into a deeper squat. My legs were still toasted from yesterday, and I didn't trust them to lift the weight or catch it. (BTW, my 20-minute foam-rolling session this morning was every bit the equal of the workouts for depth of pain.) Before long, my back was smoked, and in the round of 5 (which I reached with 2.5 minutes left), I just started failing miserably on the cleans. I must have pulled 9, but only 4 of them were good. I was cooked through.
I knew that my training wasn't up-to-snuff. I just didn't expect to be let down so suddenly and harshly - being simply unable to move the bar sufficiently to keep trudging on. I wasn't so suprised by it yesterday, since I've always been weak overhead, but today's Epic Failure blindsided me (in the way it happened - it was no secret that I haven't been training properly lately).
It's a truism. You can't expect to bring it all on game-day, if you don't bring it every day in practice, and I sure as hell haven't practiced much lately. Looking back on my log, I worked out only 4 days in May leading up to the Qualifiers and in all have had more off-days than on-days in 2009. Training was decent in January and especially in early February, averaging 2 days on for 1 day off (a schedule that was probably close to ideal when I was managing the CFSB volume). Work changed that. At least it the final presentation was the day before the Qualifiers - ideal timing to use my Qualifiers experience as motivation for my training.
I'm quite excited about starting up again - not because I've seen my weaknesses and need to attack them. I knew my goats (metcons greater than 10 minutes and overhead lifting, for example) but simply stopped training enought to tame them. I'm excited because now I can train for Nothing in Particular. I can focus on the fun stuff - oly lifting; gymnastics; backyard tire-flipping, object-throwing, crawling, jumping, rsled-dragging craziness; and even some LSD on the mountain bike or the hiking trails around here.
I swear I'll write-up the qualifiers properly tomorrow.
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Oh yeah, the workout.
10-9-8-7-6-5-4-3-2-1:
I went in pacing myself to finish the WOD within the 15-minute time-limit and things were going well. The C2B pullups were flowing (which doesn't always happen) and the cleans were heavy, but manageable. However, I started gassing late in the 8th round. I didn't slow down too much. I'm pretty sure I was leading my heat when I was in the 7th round, but I couldn't hold my pace. That itself wasn't so bad, but as I tired, my form went to shit on the cleans. I started muscling them and catching them with my ass tucked under, rather than dropping down into a deeper squat. My legs were still toasted from yesterday, and I didn't trust them to lift the weight or catch it. (BTW, my 20-minute foam-rolling session this morning was every bit the equal of the workouts for depth of pain.) Before long, my back was smoked, and in the round of 5 (which I reached with 2.5 minutes left), I just started failing miserably on the cleans. I must have pulled 9, but only 4 of them were good. I was cooked through.
I knew that my training wasn't up-to-snuff. I just didn't expect to be let down so suddenly and harshly - being simply unable to move the bar sufficiently to keep trudging on. I wasn't so suprised by it yesterday, since I've always been weak overhead, but today's Epic Failure blindsided me (in the way it happened - it was no secret that I haven't been training properly lately).
It's a truism. You can't expect to bring it all on game-day, if you don't bring it every day in practice, and I sure as hell haven't practiced much lately. Looking back on my log, I worked out only 4 days in May leading up to the Qualifiers and in all have had more off-days than on-days in 2009. Training was decent in January and especially in early February, averaging 2 days on for 1 day off (a schedule that was probably close to ideal when I was managing the CFSB volume). Work changed that. At least it the final presentation was the day before the Qualifiers - ideal timing to use my Qualifiers experience as motivation for my training.
I'm quite excited about starting up again - not because I've seen my weaknesses and need to attack them. I knew my goats (metcons greater than 10 minutes and overhead lifting, for example) but simply stopped training enought to tame them. I'm excited because now I can train for Nothing in Particular. I can focus on the fun stuff - oly lifting; gymnastics; backyard tire-flipping, object-throwing, crawling, jumping, rsled-dragging craziness; and even some LSD on the mountain bike or the hiking trails around here.
I swear I'll write-up the qualifiers properly tomorrow.
---------------------------------------------------------------------
Oh yeah, the workout.
10-9-8-7-6-5-4-3-2-1:
- 155# power clean
C2B pullups
1.5-pood KB swings
Completed rounds of 10 through 6 and got 4 out of 5 cleans within 15 minute time limit.
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