Update-2/18-Less than 10 days to go

Thursday

We're less than 10 days out from the 2010 CrossFit Games Washington Sectional Qualifier and I'm in the process of making final preparations to give the best performance I can. I've not been sharing my workouts or nutrition lately. Time, in large part, has been an issue but I've also kept off the blog in order to "protect the playbook" so to speak. Sounds cheesy, I know, but much can be accomplished with proper training, nutrition and rest in the final month leading up to competition. And in the spirit of friendly competition, I'm keeping some training tricks/methods to myself. Ultimately, the fittest athletes will win but to the winners also goes the affirmation of good programming and effective preparation. Basically, a successful performance proves your shit works. Look at Mikko Salo for example, a year ago no one knew him, let alone cared how he prepared. He comes out of nowhere and wins the CF Games and now everyone's dying to know his method. We're all looking for an edge, some more seriously than others. In all honesty though, I've not prepared in this last month nearly as well as I could, or probably should, have. But, I'm buckling down in this last week and a half here and going to give it the best run I can. I'm so excited to get after it with you guys and everyone else who competes next weekend. Trust me when I say it promises to be a weekend we'll never forget! That said, here's a look at some of my notable performances from the last few weeks:

2/9/10

2009 NorCal Qualifier WOD

500m row

30 burpees

10 jerks, 165#

time=4:55

2/10/10

"Helen"

3 rounds

-400m run

-21 kb swings, 24kg

-12 pullups

time=8:42 (pr by about 1:15)

2/12/10

5 rounds (10 minute cap)

-200m run

-10 burpees

-10 kb swings

score=4 rounds + run+8 burpees

2/16/10

"Nasty Girls"

3 rounds

-50 air squats

-7 muscle ups

-10 hang power cleans, 135#

time=12:19- this is not a competitive time, the small and strong guys are finishing this one in well under 10 minutes. But this was a milestone workout performance for me. I was about 232# at the time of this one. I had tried this wod the week before with a 10 minute cap and had barely finished 1 round in 10 minutes, making only 8 successful MU's in over 20 attempts. In my second go at her, less than a week later, I made all 21 MU's with only 1 missed rep. And finished the whole wod only 2 minuets slower than it took me to finish a third of it on the first go. Needless to say, it was a big confidence builder.