Goals.....

After doing the overhead squat WOD from Wednesday, I have discovered how strong I am not. One of my goals for 2008 was to reach a body weight OHS and I only reached a 1 RM at 160lb. Which is 25lbs below where I needed to be. I am not discouraged, I have thought about the last time I did OHS for a WOD, whether it be a max effort strength day or a met-con, well it has been months. OHS is just one of the goals I did not reach. I did not solely work on any one goal I trusted CrossFit following the 3 on 1 off to help me reach my goals. I have decided this year to change it around how I conduct my training. I will be working on a goal or goals every week. I may do one per day or one per week, I do not want to over train but to make my muscles so familiar with the weight/movement it will become second nature or like an extension of my body. I am excited to try this new strategy, it also gives me a reason to go on rest days... maybe....

Tuesday's WOD

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

For my warm up I started with a 45lb bar, and went through the motions of the power clean and did some front squats to warm up the legs. I then did 3rounds of 5 power cleans (starting with the 45lb bar and scaled to 95lb, then 135lb) and 15 double unders. When I started the WOD I was surprised with the Power cleans. The weight just seemed to float up. I broke up the first round for the fear of smoking myself to early. I knew the ring dips would slow me down. After attending the Gymnastics Cert back in November, Jeff Tucker (GSX CrossFit) says there is no such thing as a kipping ring dip. Well if he is right or wrong I dont care, I just figured him to have more experience then me and doing ring dips with no kip is definitely correct. So I did all ring dips starting from extension at top and dipping shoulders to touch the rings and then back up no leg kick. I was favoring my left side a lot and realised this about the 3rd round. Anyhow I was shooting for under 16 minutes, and did it in 20:03. Not the time I wanted but I feel good. looking for to OHS tonight.... feels good to have the motivation back.

Motivation returns.....

I was hesitant about doing this WOD, after snowblowing and shoveling my parents driveway and sidewalks the day before. But I really do not like to deviate from the .com WOD in the beginning of the 3 day cycle. So I did this WOD:

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

I felt so good afterward and still feel great today. I also feel my motivation has returned. I finished this WOD in 18:03. My grip started to fail on the last 2 rounds. I alternated sides every round. I also was able to do the butterfly kip successfully on the low pull up bar. I am stoked for the next WOD.