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Battle in the Burn Recap

Wow, what a weekend!  First off, thanks so much to Jamie Swagler and everyone at Burn City CrossFit for hosting such an amazing event.  Although it was only my first CrossFit competition, I felt the entire thing went very well.  So congrats to Jamie and everyone else behind the scenes who put the event together and made it such an amazing time!  You guys did great!

As for how I did, well…that’s another story!  I am a mere 5’5″, walking around at 155lbs.  Myself and my best friend, Zach Kellogg, were by far and away the smallest two competitors in the Rx division (the hardest division).  There were many guys our size and even bigger who opted to go with the scaled down division but we both wanted to run with the big dogs and show them we could hang.  And hang we did!  Albiet not incredibly well, but ya know, hanging by an entire hand or just a pinky; you’re still hanging none the less.  Out of 40 competitors in the Rx’ed division, I finished 31st and Zach finished 30th.  Being a glass half full kind of guy myself, I don’t see it as 30 people were better than me, I see it as I was better than 8 other people, who were all hardened badasses chiseled from moon rocks.  I can definitely hang my hat on that!

The first WOD was an alternating tabata of over the bar burpees and 95lb thrusters.  I know I can do 95lb thrusters but the problem was doing them in the tabata fashion.  I realized if I was to have a good score I’d have to do most of my work on the burpees so I went all out on those portions and just tried to stay steady and consistent with the thrusters.

The second WOD was just stupid.  Not because it was a bad WOD, but it was just so damn heavy!  3 complexes of overhead press, clean, front squat, deadlift @ 135lbs then 30 yd shuttle run, 6 complexes, 60yd shuttle run, 9 complexes 90yd shuttle run.  I did decent enough on WOD #1 but the weights for this workout really killed me.  Some of the bigger guys were finishing in 3 minutes or so….I finished in 8:01.  It was grueling but this is where size really helps.

The final WOD was another doozy.  7 minute AMRAP of 5 snatches at 135lbs and 20 double unders.  The snatches were difficult to begin with, doable, but difficult.  Now do them repeatedly for 7 minutes.  That was rough.  Ultimately, however, it wasn’t the snatches that bested me, it was those damn double unders!!  I have been practicing so much with a heavy rope that when I finally got my hands on a speed rope, my speed and timing was all wrong!! It was disastrous!  Oh well, I guess it’s time to get a legit speed rope.

Super Saiyan 2!!

Super Saiyan 2!!

All in all, this was an incredible experience and I am so thankful that I had the opportunity to compete and try my very best.  I gave it my all and even though I didn’t win, I still walked away with my head held high that I did it.  It’s a great feeling.  Now it’s back to the gym to get bigger, faster, stronger!!!

-Weakness into Strength-

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Less Than A Week Away!

So after a weekend off, I was determined the hit the gym hard today… and that I did!  I wanted to focus more on the actual metcons starting this week to prepare myself for the rigors of three hard workouts in one day as will be the case at the battle.  I maintained my strength component with front squats but I reduced the volume to account for my increased WOD volume.  My workout looked a little something like this today:

Front Squats 3×3: 225 / 245 / 265(x2 then failed on third)

Front Squats 2×1: 280 (New PR) / 285 (failed attempt)

WOD A:  Minute 1- 1 Clean and Jerk / 1 over the bar and back burpee, Minute 2- 2 C&J, 2 over the bar and back burpee, etc etc till all reps can not be completed in the minute

WOD B: “Annie” 50-40-30-20-10 Double Unders and Situps

WOD C: 10,9,8…2,1 of Burpee Pullups and GHD situps

Definitely a rough day, and tomorrow will be more of the same until I start to taper off to ensure I am ready to go 100% this Sunday!

11 Days out: Training Hard

Hey guys, so after forcing myself to curmudgeonly get out of bed this morning, I realized just how unbelievably sore I was!  Simple things like: sitting up, breathing, thinking; they all hurt! Unfortunately, today was not a scheduled rest day.  So rest I did not.  Instead, I combated my insufferable wuss-itude with a frienemy of mine: the lacrosse ball.  I smashed and flossed with that sucker and felt like a new man after.  I can not even begin to describe the multitude of benefits athletes, gym-goers, humans in general can receive from some good ole’ recovery/preventative maintenance work in their down time.  I went from barely being able to walk to this:

That’s just a little look inside my training for the upcoming Battle in the Burn hosted by Burn City CrossFit.  If you haven’t checked them out yet… you know what, just do it.  Anyways, here’s what my workout ended up looking like today:

Deadlift 5×5: 300 /305 /325 / 350 / 350 (x3)

Bench 3×15: 135 / 135 (x13) / 135 (9) + 95 (x12)

Good Mornings 3×15: 95 / 95 / (zercher styler) 95

Shoulder Bar Complex x3 @ 45 lbs:  5 Military Press, 8 Push Press, 10 Push Jerks

WOD: Tabata: Jump Rope / Mountain Climbers / Bike / Rower

Really focused on my hip hinge movements and my pressing movements considering yesterday was heavy on knee dominant movements and pulling.  Both workouts seem to compliment each other very well.  I won’t say that these are perfect in the least as  there are several components I am still lacking but in preparation for this competition, I have opted to stick to main lifts and things that I think will benefit me the most at the competition.  Finishing with the tabata sucked though….those are never fun.  Don’t let people fool you, they’re rough…but so worth it!

Take care everyone!! -Colin

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-Weakness into Strength-

12 days out: Prepping for Battle!

Hey guys, so as I mentioned in my post yesterday, I will be competing in a CrossFit competition on June 2nd called Battle in the Burn.    Again, if you are interested in testing your athletic capacity, I STRONGLY encourage you to give this a shot! You can register here: Battle in the Burn hosted by Burn City CrossFit.  Great dudes, great community.

Battle in the Burn

To prepare for this event, I have tailored a specific program designed to increase performance in certain key areas I know will be vital in the competition.  My day today looked a little something like this:

Front Squat 5×5: 205 / 225 / 225/ 225/ 225

Lat Pulldown 3×15: weight plate 8 / 9 / 8

Depth Jumps: 3×15

Standing Row 3×15: weight plate 8 / 8 / 8

WOD A: 10 GHD Situp / 10 Depth Jumps / 10 Pullups / 10 Military press  REPEAT X5

WOD B: “Angie” 100 pullups / 100 pushups / 100 situps / 100 squats for time.  Completed in 19:00.

To summarize, well… just take a look at the aftermath:

Angie Aftermath

Yeah, today was a rough one, but well worth it.  Now it’s time to sit back with a good book (Kelly Starrett’sBecoming a Supple Leopard“….if you haven’t gotten yet, what are you waiting for?!?! This thing is a treasure trove of invaluable knowledge!! Go get it! Now!) and recover.

suppleleopardbook

Oh and Ps, I am not sponsored by anyone or paid to promote anything.  I do it because I FIRMLY believe in these people or these products.  My goal is to make everyone around me better, and if it takes referring you to people more knowledgable than myself, then that is what’s going to happen!

Take care everyone and see you at the Battle!

-Weakness into Strength-

Mixing It Up: Music Choices

I’m not sure about you guys, but when I hit the gym, I try to do everything I can to maximize that day’s workout.  An integral part of that for me is my music selection.  Whether I am working on my Oly lifts that day, power lifting, WODing, etc etc etc I have certain bands that flip the beast mode switch for me and send me Super Saiyan.  Today I wanted to share some of my favorites in hopes that maybe I can broaden your musical horizons, or at very least get you busting out a few more reps,  lifting a few more pounds, or burn a few more calories than yesterdays workout.  So here they are!

Power Lifting:

For power lifting, I find slow to mid-tempo stuff to work best.  It’s got to be heavy and it’s got to be angry.

Bands to Check out: The Acacia Strain, American Me, The Abominable Iron Sloth, Bongripper (check out Hail and try to tell me you didn’t start to bob your head to the beat)

WODs/AMRAP/Rounds/etc:

Anything I do at high intensity for time has to have some fast, loud and heavy music accompaniment. These bands are great when you need the tempo to match your work output.

Bands to check out: Terror, Trap Them, Converge, Disfear

General Good Stuff:

The Minor Times, Extermination Dismemberment, Devourment, Bacchus, Cursed

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Got some personal favorites? Share them with the rest of us so we can check them out!