Stupid blog - I posted 16.1 on Friday but it only published the heading! It's up now though...
So this weekend was a biggie. I did 10 hours at the gym on Saturday and 3 hours on the computer at home. I had a few late massage call ins, plus I did a recovery WOD.
My recovery wod was 4 rounds of 900m run / 20 BJ on 10:00. I descend them so went from 6:22 down to 5:38. My running is starting to feel comfortable again and kmy BJ even feel not terrible!
This morning I had two hours on the computer before meeting with Cherise at the gym at 8:00 am. I had another 5 hours at the gym today (cleaning day) and about 4 hours on the computer...
Anyway, I woke up feeling ready to smash out 16.2 again. I did it on Friday and got out 3 reps at the 102kg. My T2B felt terrible and my legs a bit dead so I was pretty confident of going better. Dumb-ass me!
Unfortunately my grip let me down. I think from doing it Friday and then a few massages on Saturday the forearms were a bit smashed. I got to the 102kg and couldn't even grip it. Thanks Cherise for urging me on - I would have quit on those last set of T2B otherwise.
This was a great WOD - if you had a weakness in any of the three moves, then it was tough going. The key to competing well in crossfit is to have no weaknesses. A perfect saying as a training guideline would be:
Good, better, best.
Never let it rest.
Until your good becomes better, and your better is your best.
So if you can program your own training, DON"T TRAIN YOUR STRENGTHS - TRAIN YOUR WEAKNESSES! This may mean you do mobility instead of strength, or core instead of mobility. If you don't program your own training, then make a list of 5 or so worse movements, and rotate them through the week into your warmup or strength.
If you don't then your T2B stay knees-up for ever, and your DU will remain single skips. Cherise, (my sister) has been doing Muscle Up drills and attempts about 4 out of every 5 sessions for over a year now. Thats over 200 MU sets in 12 months! She doesn't have one yet! I can't say if she ever will with 100% certainty (she will though!) but I can guarantee you this. If she doesn't practise them she'll never get one!
Good luck for 16.2 and I hope it comes together for you.
Dion Walmsley, Head Coach at CrossFit Kanga, Richlands