Today is Friday and I've been on another miniature hiatus from blog land. This was an "active recovery" or "de-loading" week in our programming as we prepare for the CrossFit Games and I took full advantage. I took 4 straight days off, Sunday through Wednesday. My nutrition was near perfect throughout, the only slight being a few glasses of red wine in that span. I fully intended to blog my fuel but a busy week and unusual meal timing due to not having to plan around workouts hindered me a bit and so blogging got dropped to the bottom of my to-do list. But again, rest assured, my fuel has been top notch. I'm even down a couple of pounds since Saturday's big output. Next week I'll return to the blog and regular meal timing so stay tuned in that regard.
As for fitness, I stepped back into the gym yesterday (Thursday) ready to get some work done. After 4 full days off, my body felt fantastic. I went in just to work some lifts and a couple of skills. I worked the press, clean and jerk, and the front squat. I ended up frustrated as I thought I would hit some bigger than normal numbers after all the rest but my body wasn't having it. Everything felt heavy:
Press
-3 x 125
-3 x 140
-4 x 155
Hang Squat Clean and Jerk
-3 x 170
-3 x 195
-3 x 220
Fronts
-3 x 220
-5 x 245
Every set felt like I was lifting the world and my reps were down from the same weights a couple weeks back but sometimes you just have off days. The one bright spot was the last set of cleans. 220 felt heavy coming out of the hole but the jerk was butter. Which is promising because I've always had trouble transitioning to the jerk out of the front squat and I think I'm starting to own it. Looking forward to more c+j work.
Even with the positive jerk work I was still a bit dejected with my performance, especially after expecting so much more as fresh/recovered as I was. Fortunately, CrossFit is a lot like golf. You can be having the worst day on the course, balls going everywhere, but all it takes is one good shot, one pin-seeker, and the worst day becomes the best. And yesterday, just as I was about to call 'er a day, I made a hole-in-one. Enter the muscle-up.
Nailed my first muscle-up yesterday after many failed attempts, lots of work and much frustration over the last few months. And after I hit one, something clicked and they started coming in droves. At one point I was able to cycle 2 of them almost hitting a 3rd. Straight stoked about sums it up. Turned into quite a day at the little gym.
I'll rest today. Tomorrow I'll snatch, dead lift, bench and work on some more muscle-up and hspu drills with a short burst/quick wod thrown in. I'll rest Sunday and then fire the engines back up for a return to gnarly programming come Monday. I'm pumped.
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