EDITOR’S NOTE:
Journals will be posted at 3pm Pacific:
Mondays – Ingrid Kantola of CrossFit Central
Tuesdays – Peter Egyed of CrossFit Fury
Wednesdays – Michael Winchester of CrossFit Central
Ingrid Kantola – Athlete Journal 2/27/12
(Read Ingrid’s Bio here)
Week 1 of the 2012 CrossFit Games Open – Training Log
This past week was solid for me. I had a good division of strength work and some tough metcons. I did not have any body work scheduled for this week, so recovery was on my own. I tend to neglect rolling out at home, but I am working on making it a mandatory part of every warm-up. I am still working on eliminating sugar from my diet, but I held my boyfriend accountable for his coffee intake, so I expect some similar repercussions in terms of being held to my “no sugar” plan. We had a good food shopping trip this weekend, so next week I will discuss my nutrition and supplements further. Here is the detailed outline of my training last week, with a summary of the Open WOD 12.1 at the end.
Monday
11AM with Whitney Welsch
5x
5 Fast Kipping Handstand Push-Ups
20 Unbroken Double Unders
3:59
This was to practice fast kipping and to test my new Rogue jump rope. It’s amazing!
3x
Row 1 Minute Hard
Rest 1 Minutes
271m, 267m, 271m
Back Squat 5x
135-145-155-165-165
165 is my nemesis for the back squat. Earlier this year we did heavy breathing squats for a 20 rep max. I failed at 165 twice, getting 12 and 14 reps. 165 is almost exactly 70% of my 1 rep max in the back squat so it is a mark that I really want to hit for 20.
1PM
Warm-Up
3x
15 Walking Lunges
15 MB Slams
15 Walking Lunges
250m Run
Front Squats 3-3-3-3-3
145-155-160-165-170(F)-170(F)
Front squats are also my nemesis. I am working on fighting out of the bottom better and understanding that how my form feels, isn’t the same as how my form looks. Usually I feel like my squats are super ugly, but on tape the breakdown isn’t as bad as I feel. On both sets at 170 I got only two reps. 165 was a 5 pound PR for 3 rep max.
Tabata Hand Stand Hold
Practiced freestanding holds, no walking. I could hold the whole time, but usually had a few single hand steps each round. Also played around with leg positioning, splits, straddles, etc.
Partner Workout
4x:
10 Burpees
20 Jumping Lunges
30 Double Unders
5 SW to SW Shuttles
Alternated with Michael Winchester.
Work Times: 1:41, 1:46, 1:49, 1:50
Homework (Broken up throughout the day):
25 HSPU (did during my 11AM session)
50 Ring Dips (broke up into sets of 10, used the rings in my bedroom finally)
Tuesday
7AM Strictly Strength Class with Travis Holley
Ran about 800m to the gym
Mobility/Dynamic Warm-Up
Warm-Up
2x
Lateral Band Walk
10 Sand Bag Bent-Over Row
10 Dual KB Sumo Deadlift
12 Sand Bag Walking Lunges
10 Sand Bag Push-Ups
Push Press 8×2 w/ 3 Perfect Push-Ups
@ 125
Unbroken Hang Power Snatch 5×5 w/ 3 Box Jumps at 36”
75-85-95-100-105
9AM Olympic Lifting SWOD
4x
25 Band Good Mornings
10 Snatch Balance (45#)
10 Toes 2 Bar
10 Push Press (45#)
5x
1 Power Snatch
2 Overhead Squat
3 Power Clean
95-95-105-105-110
6x
3 Snatch Pull
3 Clean Pull
All at 95#
5:30PM Bikram Yoga
Wednesday
1PM Gymnastics Warm-Up
Forward and Backward Rolls, Tabata hollow holds, pull overs & glide kips
Part A:
21 Power Cleans @ 115
Rest 90 Seconds
15 Power Cleans @115
Rest 1 min
9 Power Cleans @ 115
4:48
Accidentally went 10 pounds heavy at 115, the WOD was written at 105. I’m glad I went heavy, was a grip test mostly.
Part B.
5x
15 Ft Rope Climb
10 Wall Ball (12#)
15 KB Swings (16k)
20 Double Unders
8:36
This was a really fun WOD. Samantha Briggs was in town visiting and while we weren’t going head to head, I would see her around the wall balls every now and then. She is an amazing machine of an athlete. And an extremely sweet girl!
Thursday
Bikram Yoga
Friday
The CrossFit Games Open WOD 12.1
7 Minute AMRAP
Burpees with a two hand overhead touch (6” above your standing reach)
Score: 111
Open WOD Reactions:
Burpees and I have a love/hate relationship. I used to love them prior to my heart surgery when I had worked my personal best up to 41 in 2 minutes, strict push-ups. After I had my sternum reattached with wires, push-ups were among the last movements I could do without pain. I avoided burpees further because they are more efficient when you can drop your body to the ground and land fully on your front, which also didn’t agree with my whole reconstructed ribcage thing. I think this was a good WOD for the start of the Open, a good warm-up per say.
My plan on this one was, “Do Not Stop.” I have a problem with resting, where if I rest once, I’ll keep doing it. So by not allowing myself to rest once, I kept a steady pace and hit my minimum goal of 100 and my middle goal of 111. My deltoids got pretty tired. I was overall very happy with how I did and I am really looking forward to more skill and strength tests in the next 4 weeks.
