AM) SKILL: 3 SETS OF MAX L-SIT (GAMES STYLE)
STRENGTH: WITH A 20 MINUTE RUNNING CLOCK:
1ST 10 MIN- 1 POWER CLEAN EMOTM
2ND 10 MIN- 5 FRONT SQUATS FROM GROUND EMOTM
WOD: 30 2 KB HANG CLEAN AND PRESS(2-70#)
50 BOX JUMPS (GAMES STYLE)
Classic quote from the movie training day.." the streets are all about smiles and cries". well the same is true with crossfit. one minute/workout you can feel unstoppable and the next you feel completely defeated. today was one of those day. we started off the day with some skill, 3 sets of max l-sit holds using the same standards as the 2011 games. for anyone that doesn’t know the l-sit is what killed me in this last years game. i am fairly decent at this movement but a mental error, possibly judging error cost me big on this event. i finished the beach event in 12th or 13th, much better than i thought for such a long endurance workout, and i was amped up! the next event was the skills test, 1st up was the l-sit. i had done around 45 seconds prior to the games so i knew i had at least that in me. i came up, adjusted my hands and my judge called out that my feet touched, 8 seconds in. not sure if they did touch but either way i shouldn’t have had my feet close enough for there to be any question. it was a helpless and miserable feeling to have started off so well and in 8 seconds be shot to the bottom of the rankings. the last place finish in that event killed me, both mentally and in the rankings. but with experiences like this comes growth, and i can assure you a mistake like this will not happen again. back to today’s l-sits, i went 50/35/30 seconds for the three sets. 50 seconds is the longest I’ve gone so far. next was the strength complex. i started off at 255# for the 1st 5 min, it was feeling light so i gradually started to add, 260# for 2 min, 265 for 2 min, the loaded up 275# for the final rep and got it for a 5# pr on power clean. it came up pretty nice too, catching it very high in that rack position. i think if i had gone for another 2-3 minutes a could have pulled up 280/285# but i toke the pr and moved onto the front squats. i used 235# for this part and thought i would get all 10 minutes no problem, not the case. after he 4th minute by lower back was screaming, and by the 6th minute i was only getting 2 reps, leaving me feeling very defeated. the thrill of victory immediately followed by the agony of defeat. i really liked this strength complex though, 5 front squats is a lot of work to do in 1 minute with such a short rest, especially with the clean to start each set. ill come back and concur all 10 minutes in the future. awesome work by zack height who completed all 10 minutes at 235#, incredible midline stability.
for the pm session we did a metcon with 30 kb hang clean and jerks with two 70# kettle bells, followed by 50 games style box jumps on a 30" box. very heavy and awkward and the box jumps were pretty gassing. i think i went 6/5/5/4/4/3/3 on the kb's and 12/8/10/20 on the box jumps. i finished in 7:41 and was pretty smoked, ready for a rest day. massage tonight then rest day tomorrow. hopefully friday ill be recovered and pull some monstrous deadlifts!