Wednesday April 18th, 2012 -TESTING

Today is testing day. I am not sure how I will go but it will be good to see how far away I am from my once higher level of fitness to now. I think the goal will be to push myself in each workout and just see how I go backing up for multiple WODs and pushing hard as opposed to holding percentages. Really dreading this day to tell you the truth.

Sleep last night was fine. Work maybe 4 times which is ok for me. Usually wake 3-6 times (nothing to do with exercise or anything just the way I am) Once I was woken by the dog barking so that was out of my control.

330am woke and did a really decent number 2. I know a lot of people don't really want to hear about that but I should document.

7am Was already up and performed above WOD (#2) and a pretty decent size as well. Should be about 3 kg lighter I recon.

720am Poored half a coffee and put a fraction of goats milk in it. Tasted like cats piss so I tipped it out after a few sips. Had a glass of lemon water instead.  Going to hit WOD 1 at 8am.


9am Testing

AM: 10min AMRAP:
15 wall ball shots
25 Double unders

Notes
Rightio. Went down to the gym and did a really good warm up. REALLY good. Went through key elements of mobility and felt good. Was tossing up between weightlifting shoes and sneakers and also ropes. Feels like in a chick deciding which colour strapping tape matches my crop top and long socks. Anyway did a few rounds in my sneakers and few in weight lifting. Decided weightlifters and speed rope. Started, lost count of rounds was up to about 4-5 rounds had broken double unders about 10 times. Was PISSED!!!! Chucked my first CrossFit tantrum and started again with a counter!!!!
After restart did all double unders unbroken and got 9 rounds and 15 wall balls. Missed and had to redo two wall ball no reps. Pissed at that as well.
The limiting factor during the wod was probably muscle endurance i did have a high heart rate but never felt ill or like spewing. Only felt like i might have to break wall balls coz my body felt heavy. Had to jump wall ball the last set to remain unbroken coz my muscles had nothing left. Smashed protein shake with blended bananas and goats milk after WOD.
+
1230pm
1. FT: 100m prowler sprint @ 80kg total weight
- rest as needed-
2. AMRAP pull ups in 4min
- rest as needed-
3. FT: Run 800m
Notes
OK I know that you asked to do the prowler on a flat surface with 80kg total weight. I just can not find a flat 100m track. I live int he Hinterland and there are hills EVERYWHERE. The flattest area with in 20mins is right out the front of the house. It is a hard flat road and has markings every 10m for 200m. The incline is about 4-5 degrees. The prowler had to be 80kg total weight. I had it weighing 70kg (60kg weight/10kg prowler) Now I did it on the slope  and took 10kg off because of the incline. You said that you had data on a flat slope but there would be too many variable with surface texture, sled surface area, sled surface etc etc so I thought if I did this at 70kg I can easily replicate the test. 100m sled sprint was 1min 23.9. This was extremely tough. slowed from a sprint to a walk and drive at about 55-60m. was terrible. The legs were full of  lactic acid and slow. I tore the sole of my shoe and the lever of pushing from straight arms to bent with chest right up over the weight plates. This was terrible!!!!!

AMRAP 4min pull ups. Have not done this before and was unsure how to approach it. I did this about 10mins after the prowler sprint with a separate mobility warm session. I decided to break down right from the start into sets of 5 with very short rests between sets. It rained right before I started so I had to move from the good skinny pull up bar to the fat scafolding type pull up bar that was inside. The whole 4 mins was inside. I scored 100 reps exactly in 4min with no fails. Last 40 seconds heart rate got up a bit but muscle fatigue would have been the limiting fact had I decided to do sets more than 5. eg set of 30 to start then 10's after. So 5's it was


800m run for time. I had to drive about 10mins to the athletics track. The surface was damp and weather was windy. I really hate 800's! Anyway ran 400m warm up as I was already warm. I took a few mins to warm up calves, hamstrings, quadriceps, hip flexors etc. Then I hit it. Run was timed at 2min 38. The first 400 was 1min 17 so I did math whilst I was running thinking if I do not slow at all I can hit 2min 32 for the session. I didn't think slowing by 4 seconds was that bad. I will see what Ross thinks. 


Had a 2 blended banana smoothy straight after with whey protein isolate. about 1 hour later I have had some sweet potato and some grass fed mince. Training for PM grinder in about 2 hours!

   

PM: Grinder 40.

4 sets @  hard grinder effort:
2min Sledge hammer hits
2min Heavy-ish tire flip
2min Sled drag, moderate
2min Battle rope slams
2min WTD sit ups, 15kg

Notes
Felt fine for this workout. No dramas with nutrition through the day. I was a little tired before the start but sleepy tired not really muscle tired. Once I started to warm up I was good to go and went pretty hard. No stopping on all parts and broke only a few seconds to restart the stop watch. Sledge hammer broke after the second round so I changed that that exercise to a 25kg plate slam. This was pretty good and hard. Was getting about 60 sledge hammer strikes and with the plate I was gettin about half that. The tire I was using weighed 205kg and was getting between 10-12 flips each 2min with an average of 11 I guess (obviously). Sled drag was continuous and was 40kg on long grass. Battle rope s was tough and raised the heart rate a lot. Averaged 50 single hand ropes/25 each arm and then 40 double arm ropes. Last exercise was sit ups and all were unbroken. Held the 15kg plate overhead like the overhead plate sit ups from a few years ago. 

7pm
Post WOD protein shake with whey isolate in milk.
about half hour after that I downed some sweet potato.

8pm  Dinner
-Chicken and salad


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