Long WODS with burpees - I never do well in the Opens with that combo! So I'm pretty happy with my rank for 16.1 (20th), though a little disappointed with my score. Cherise and myself did it Friday and both thought we could go a fair bit better. Tried it again Sunday - lots more effort and squeezed out another 6 reps for 219.
At the Opens every rep counts so it was worth repeating. Cherise got 10 more reps, which was a great result.
The Opens for us means we still have to do full training - otherwise we don't have the endurance for the Masters Qualifying - which is 4 WODS in 4 days and happens about 4 weeks after Opens finishes. If we want to go to the Games in LA then we need to finish in the top 20. This week was tough as 16.1 drained the legs a bit.
Monday I did my running WOD and some rear Squats. Once a week I hit DL (making sure I lift sets of 2 or 3 at 170-185kg), RSq (usually 3x3x130ish), FSq (3x2 or 3 at 120ish) and OHS (3x2 or 3 at 95ish). It's purely a neural stimulus, so my reps are low. I want to feel confident at those weights no matter how tired I am so I never miss those lifts.
Tuesday was a modified Kanga of 10DLx100kg, 5BJ, 8DLx130, 10BJ, 6DLx150, 15BJ, 4DLx165, 20BJ, 2DLx175 25BJ (BJ @ 70cm).
Wednesday is a tough day - it's my sleep in (Cherise does the morning so I don't get up until 6). I arrive at college (I lecture in massage) at 8am and go through to 3pm with a 20min break. Then go to Somerville to do 4:30-7:30pm of XFit with the QAS Waterpolo team. I got a 4km run in at 3:30pm as I really want to build my running up. I get home around 8ish and do the program for the next day and blog the results etc.
Thursday Cherise and I did a decent 15 min WOD - I also did the heavy FSq. So our legs were fairly dead today. I got out 3 of the 102kg cleans but I'm doing it again on Monday (maybe Sunday) and hope to get out a few more.
I got a little stressed today, as I picked up another subject to teach at college. I hate saying no and we need the money. It's only an extra 3 hours a week lecture, but around 10 hours of preparation a week as it is all new. I just learn enough to stay 1 week ahead of the students!
The toughest thing for me is getting that recovery! Thursday I had between 11 and 3pm off - so I got a haircut, a massage and saw a movie! I pay for it by working longer on the weekends, but I need this time to look forward to!
Tomorrow I'll just do a run WOD. I'm at the shed for 6 hours and will spend the rest of the day on the computer. I'd rather not spend so much time on the computer as it makes me feel worse than doing a big WOD! But I'll get in a good roll/trigger during the day.
Will try to blog after we redo 16.2... My tips for it:
Good luck and remember it's the Opens! So EVERY REP COUNTS! Your pain soon goes but your score never does!
Dion Walmsley, Head Coach at CrossFit Kanga, Richlands