Happy Wednesday, everyone. Hump day is taking on a new meaning for me today. I woke up feeling like I’m stuck in a fitness rut. For the past few weeks I’ve been waiting for this intensity breakthrough and that I’ll suddenly become an RX beast. Um, yeah still waiting for this to happen. Hell, I’d even settle for a November goal; however, at this rate, I feel like it’s going to be awhile.
What’s with my great expectations? I’m impatient. We know this. I just need to settle down and do what it takes to get results: Eat clean and stay consistent with workouts. If the Whole30 taught me anything, it’s that my diet can change everything. Speaking of this gnarly program, I’m going after it again in January. Crazy, I know, but luckily I’ve convinced a few other crazies to join the ride. I hate to admit it: I’m actually looking forward to it (especially after holiday indulgences).
I took a three-day break from working out in hopes of bottling up some energy and made it to the 5:30 p.m. class on Tuesday. This WOD was a small indicator that my recovery helped, but it also showcased my poor diet from the weekend:
- Death by Snatch:
- 1 Power Snatch (65 lb) /1 HSPU on first minute
- 2 Power Snatch/2 HSPU on second minute
- Continue until you can no longer perform the required reps within the minute
- 15 minute cap
Seems confusing right? What happens when you fail? Do you spiral out of control and run out of the box crying? No, but that would be entertaining. Our coaches provided a solid game plan: Once you hit a wall and you can no longer complete your reps in a minute, rest for one minute, then start again at half the reps you stopped at. For example, I was able to complete 7 reps of both movements, but right at the minute mark. Then, I rested for a minute and started again at 4 reps, stayed consistent at 5 reps until the 15 minutes were up. The title says it all: Death.
I don’t even know how I managed to help coach on-ramp at 6:30 p.m. I was feeling like a mess. I do have to note that there were so many people in class that we ran out of wall space for assisted HSPUs so I resorted to 20lb DB shoulder presses. Kinda lame, but it got the job done.
Fast forward to this morning:
- 1 rep max back squat test + 21 reps of backs quats
I left the box last night so pumped to hit this lift in the morning. PUMPED. I was mentally prepping for hitting a crazy weight. Why? Because I was due. It had been so long since I tested my 1 rm back squat that I didn’t even bother to look at my last PR. I had a rough number floating in my head, but I felt like I could hit 165 lb easy. After doing CrossFit consistently, I felt like that’s where I should be, where I should stack up…right?
Wrong. I failed twice at 155 lb and I was left grinding my teeth on 145 lb. What gives? I felt stiff and weak under the bar. For the 21-rep lift (which is cray in my book) I hit 95lbs and struggled the whole time. It was a very humbling morning. Of course, I left the box scratching my head.
In case you were wondering, I did find my old back squat PR (hidden in an old WOD app): 117 lbs on July 3rd. I nearly hit a 30lb PR with my 145lb lift today. Am I excited? Of course, but it’s safe to save I want more.
What could I have done better? For starters, I needed to work on my ankle movement and I probably should have warmed-up better (i.e., jump rope), but I really think the root cause of my lack of general mobility is dehydration. Say what? Yep, I haven’t been drinking as much water as I usually do. Don’t get my wrong, I only drink water with my meals, but this weekend of celebratory drinks and skipping out on the H2O in between meals are really doing a number on my muscles.
We need water, people! More than you’d think. I think by now most people know the endless benefits of hydration, but the biggest factor for athletes is that water lubercates your muscles. Think of yourself as the Tin Man from the Wizard of Oz, except the oil is replaced with water. No water, no moving. Ya dig?
Where do we go from here, kids? We keep on plugging away. I know what it takes. #GetAfterIt
How do you self-assess failure? What’s your rebound strategy?