07/29/2011

Daily Recap 

Friday morning I went to Crossfit for what appeared to be a relatively simple workout.  5 rounds of rowing 300 meters and approximately 1 minute of kettle bell swings.  I knew regardless of the workout I was going to go to Crossfit but I was actually excited about the WoD.

When I arrived I read the prescribed workout which was rowing 300 meters, and doing kettle bell swings with a 50 lbs kettle bell, and the two scaled versions doing 250 meters and then swings with a 40 lbs kettle bell, or doing 200 meters of rowing with swings done with a 25 lbs kettle bell.  In hindsight I think I could have done the prescribed workout, but I chose to do the 250 meters of rowing and swings with a 40 lbs kettle bell.

Round 1.  It took me just over a minute to row 250 meters, I got a little confused with the instruction of the coach.  He suggested that in the beginning we do short quick strides to build up momentum then transition into the regular strides, I took this to mean to row short quick rows the entire way through which caused me to lose time, a longer stride would have been far more efficient.  I was able to finish the rowing in just over 1 minute.  In first attempt at kettle bell swings I did 27 swings.

4 minutes of rest.

Round 2. The second round I picked up some time and was able to do the 250 meters right at 1 minute.  My coordination was still off in terms of transitioning from the short strides into the longer ones.  I fumbled a bit from the short strides to the longer ones, just a lack of muscle memory.  When I got off the rower I got right into the swings and completed 27 swings.

4 minutes of rest.

Round 3. The third round was tough.  I was able to finish the rowing in just under 1 minute.  This time I finished 28 swings.

4 minutes of rest.  During this rest period I realized I should start thinking about a goal to reach with the swings, so I figured I would shoot for another 28 swings.

Round 4.  The fourth round I had to dig deep, my legs felt like jello.  My start on the rowing was poor, but I was able to finish the rowing right around 55 seconds.  I transitioned quickly and was able to start my swings right at the top of the second minute.  I completed 28 swings.

4 minutes of rest.  I though about the previous round and decided that I should count backwards from 30 as I intended to get 30 on my last round.  I also had to get it in my mind I would have to pick up at least 2 seconds on the rowing to have enough buffer time for some extra swings.

Round 5.  With about 30 seconds left of the rest period, I put my feet into the stirrups of the rowing machine, prepared myself mentally first to finishing 250 meters in under 55 seconds, and then second to do 30 swings. 

As Brian the coach counted down from 5 seconds my hands tightened up, 4 seconds I flexed my feet in preparation for a big pull, 3 seconds I crouched into the starting position building the kinetic energy in my legs to push, and in my back to pull, 2 seconds I looked right at the computer to make sure one last time it read all 0’s, 1 second, my body fully loaded like a spring ready to explode, let’s go…If this had been a race I’m sure it would have been one of those controversial moments where the video replay has to confirm that there wasn’t a fault at the start but just unbelievable anticipation and execution.  I finished the 250 meters in 54 seconds. 

I was able to undue the straps in less than 2 seconds, and I dashed to my kettle bell.  With everything I had I started my first swing 1 second before the start of the full minute.  By the time 30 seconds had passed I had only done 14 swings, I had to push myself to pick up the pace.  I pushed hard, when Brian yelled 20 seconds left I had just completed 22 swings, I pushed harder with 5 seconds left I had done 29 swings, I gave everything I had and completed three more full swings.

It felt fucking awesome, I completed 142 swings.  I know I could have gone up if I encounter this workout again I’m going to go up in both weight on the swings, and the rowing.  I had such a good workout I didn’t do anymore work today.

Damn right it was a good day.