Valuable lessons learned

photo-41Saturday, April 27

I worked out with the 8:30 am athletes, and we completed “Manion”.

7 RFT
Run 400m
29 back squats, 135#

I had planned on increasing weight to 140#, thus completing bodyweight squats, but as we needed to share racks I joined Jay, Mike, and Steve D. and completed 135# back squats.

I own the gym, so I’m not going to claim a rack. I instead used Jay’s, Mike’s, and Steve’s racks. For the most part, this worked out fine.

I began 2 minutes after the first wave. When I returned from my 400m run, Steve D. was completing back squats, so I was able to complete 29 unbroken reps using his rack.

Things didn’t go as smoothly the second round, as I used Mike’s rack, but upon seeing him return told him to use the rack. Unbenknowst to me, the other 2 racks were being used. I waited for what seemed like an eternity for a rack to open up, and then took off my weightlifting belt and said to Jeff, “I’ll just wait and complete it with the next group. It’s a waste of time for me to just hang round.” I was disappointed, and it showed. I can be impatient sometimes. Most of the time. All of the time. I grabbed a drink of water, sat down, and then a rack became available. I contemplated not finishing, but then set my ego aside, put on my weightlifting belt, and completed the remainder of back squat reps.

I ran all 7 rounds of 400m, i.e., I didn’t walk and/or jog. There were a few times when I had to navigate around a bottleneck, particularly at the garage door, as many people walked the first or last meters of the run. I finished in 30:35, about a minute slower than PR.

And, as I often say, that’s okay.

Sunday, April 28

I worked out with the 9:45 athletes, and I was the only male! I provided athletes the option of doing event 3 or 4 from CrossFit Games Masters qualifying workouts. I completed Event 3, but as prescribed for men up to the age of 49; thus row 50 instead of 40 calories and complete 50 instead of 40 double unders.

Event 3
3 RFT

50-calorie row
15 handstand push-ups
50 double-unders

It was nice completing this more as active recovery than as a competition. I focused on form, made every rep count, and stuck to my goals:

  • Row 55 strokes or less for 50 calories rows
  • Break up HSPUs into no more than 3 sets
  • Complete 50 unbroken double unders all 3 rounds

I rowed 53, 52, & 53 strokes, completed HSPUs in 3 sets of 5 reps the first 2 rounds and in sets of 6, 5, & 4 reps the last round, and (you guessed it) completed 3 rounds of 50 unbroken double unders. It’s been quite some time since I’ve achieved all of my goals, and it felt good.

Time = 18:56 (if I’m recalling correctly).

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