Yeah, that’s some title! I’ll get to that in a second.
No early morning shenanigans in the gym; I heard the alarm, calmly turned it off, and rolled over for another 45 mins of bliss. Yes, Yes I did.
I booked in to the 1830 session at CF Watford today, only just making it after getting out of the office late. However, make it I did and with extreme enthusiasm I strolled in. Reading down the whiteboard (because we don’t know what’s coming up until we turn up), I was happy to see Deadlifts first on the menu. I then did a bit of a squint and a double-take when I saw the WOD.
3 x 5 Deadlifts
5 x 130 / 5 x 140 / 5 x 150kg
Warming up with 10 x 60, 10 x 70 and 10 x 100, I knew that I still hadn’t warmed up enough to match my previous best of 5 x 160kg. Still, from the comments around me my form held nicely throughout and while I attempted 160, it just wasn’t to be today. Not every day is a PR day. I’m happy with the lifts.
5 Rounds For Time:
100m Pinch Grip Farmer’s Carry (15kg in each hand)
20 x Double Unders
10 x Pistol Squats
5 x Handstand PushUps
Time: 22:16 Rx
First off, what the hell is a Pinch Grip Farmer’s Carry? It’s this (no, the pic ain’t me):
Image courtesy of www.CrossFiTHobo.com
Yes, please pick up 15kg plates between your finger tips and stroll nonchalantly down a 50m track and back. Then conduct the rest of the WOD. Well……..
Well, the first round wasn’t bad at all. I ran out of the blocks and quickly smashed it with little trouble. The Double Unders were a bit ‘sticky’ as I’d not practiced them beforehand but recovered well. The pistols were…..EXCELLENT! After a huge amount of focus on them in the warm up, I even managed them on my right ankle although the sooner I have the bone scraped out the better (osteophytes). I also conducted Handstand Pushups Strict (throughout the whole WOD). This all sounds pretty great, right? The 2nd / 3rd rounds were less pleasant. All movements were unbroken but the Pinch Grip carry was getting painful. I had to stop at least 3 times down and 3 times back. By rounds 4 and 5, it was excrutiating. Getting no more than 5-10m each time, I was taking ridiculously long pauses each time and really wasting time. It was with only 10m of the Pinch Grip carry in Round 5 to go that the 20min Time Cap was called. Well, quite clearly, I was not stopping there! With 2 shifts, I completed that and ran back in to complete the WOD in 22:16 Rx.
Lesson Learned. I have tiny hands! Given that I can’t order a new set from Rogue or Again Faster, grip strength is something I am seriously going to have to attack. There are lots of quick wins here and the benefits are significant. Pull Ups / Toes To Bar / Rowing / Barbells / Kettlebells…these will all benefit from increased grip strength. This is why I opted NOT to scale when I saw the WOD. I knew it would be trouble but I also knew I had to push on through it to the end. Of course, going from there to Sainsbury’s to buy a roast chicken was quite amusing; having to hook grip the basket because I couldn’t hold it normally was very funny.
As mentioned, I’m not eating enough.
Breakfast: Muesli, 20g Protein, 200ml Fat Milk, 1 Egg, 1 Banana
Lunch: Pasta Bolognese, 1 x Egg, Salad, 2 x Ryvita Crackers with Cheese Spread
Dinner: Half a Roast Chicken (about 250g actual Chicken), 1 x Egg, lots of salad
Snacks: 20g Protein Post-WOD. 1 x Apple Pre-WOD. About 80g mixed nuts throughout the day.
Drinks: Lots of black coffee
Reading throughout that, you’ll see I’ve deviated tangentally from the ‘paleo-like’ structure of recently. Adding in the muesli and pasta, and the crackers (& fake cheese spread) added calories. I still ended up some 400 Kcal less than I apparently need. More eggs, lean meat and much more leaves to come!
Health & Well-being
I’m feeling very good. Overall, despite the significant increase in recent training, I feel on good form. I’m lighter, more agile, in a much better frame of mind. I currently weigh 81kg, which is not an indicator of anything to me, which is a steady maintenance of weight over the last year. All pleasing.