Tuesday, April 14, 2009

Crossfit NorCal Prep Day


WOD 1 10:00am
300 m Run
150 m carry 115 pounds(2 45 plate 1 25 pate)
20 Deadlift

WOD 2 1:00 pm
500 m Row
9 Broad Jumps (6 foot)
9 Power Cleans (135)
15 Broad Jumps
15 Power Cleans
21 Broad Jumps
21 Power Cleans
500 m Row

WOD 3 4:00 pm
7 Rounds
7 Overhead Squat (95)
7 Burpees

WOD 1 8:12
WOD 2 12:44
WOD 3 8:44
Total 29:40

This day was really tough but I made it through with times all under the time cap which a few people did not. It was a lot of fun to have a referee on every workout to judge and count the reps, I had about 3 reps that were not counted on each workout. The workout I lost by the most in was the first one because I had to break up the deadlifts into sets of one while some guys did it in sets of 3 total sets. The 150m of carrying seems really pointless but it proves to kill your legs before you even start to do the deadlifts. The second WOD went good because I really paced myself in the first row( holdong right around 2:00 split). I focused on my breathing and set a good pace that I could hold for the rest then went all out on the last row which was around 1:51 split. The last workout was the hardest foe me. The regulations were to return the bar to the ground after you are done and not drop it, of course I forgot in the rush of things I ended up having to pick it up and do 1 more rep on the last set.
Overall, I feel like I did pretty good. I definitely got my ass whooped, the winner was at 19:15. But in a year from now, I hope to be somewhere around that time. I figure 4 min off the first WOD and 2 min off the other two.
The night after my back was a little sore from the deadlifts but that was basically it. The next day everything felt surprisingly good. Monday morning was when it hit me, my hamstrings were so tight and sore I could barley walk. I rolled and stretched them out a lot and now they are back to normal and am ready to hit up a workout tommorow.
Besides the workouts, it was also a good day. I ate a lot of yams and oranges for my carbs and about 6 oz of chicken with a few almonds throughout the day and I felt great. Kept the fat low so it wouldn't bog me down and I felt recovery was better.


  1. Good job Nick, it was nice to see your comments and your times. That was good practice for you. I'm proud of you!!!

  2. Great post. Keep up the good work.

  3. Great job Nick! Looks like a hell of a day!