It’s always nice to revisit the past and while most people pull out old pictures and the like, most Crossfitters do workouts from the past.
Today was one of those days and as per the usual ritual at our box before the official Open workouts we have one day per week that we do last years workouts. This year it is every Friday for the next 5 weeks, last year it was on a Wednesday.
13.1 for those who don’t know, don’t remember or care to remember was a 17 minute couplet of burpees and snatches.
40 burpees to a 6″ target above your hands when your arms are over head, then 30 snatches(75/45/45), 30 burpees, 30 snatches(135/75/75), 20 burpees, 30 snatches(165/100/75), 10 burpees and finally as many reps as possible of snatches(210/120/120) – the numbers in brackets indicating the weights for men, women and masters men divisions(which is my division) and your score is the total number of reps you complete. Last year my score was 139.
I did not know how I would do this time around. I had slept in, 2 hours longer than usual, and almost was late for work, did not have my usual breakfast, thank goodness for the magic bullet I have in my desk at work and was able to whip up something healthy to scarf down before 10am. Thinking about the workout I thought of how I did last year and where I could have possibly made up some reps and had a plan.
The plan – “Don’t go out fast as I suck at burpees and that will kill me and don’t waste time on the light weight snatches.”
It worked! I may have been the last finishing the burpees but I finished the snatches second(another member beat me by a few reps). I did the first round of snatches in set of 15, 10, and 5, then back at the burpees. By the time it was over I had completed the 20 burpees and was changing the weights to 100lb when the 17 minute cap was reached. Total score was 150 beating my last one by 11 reps.
Maybe I am finally realizing what I have to do to improve, which is mobilize, and take “REAL” active rest days that focus on skills and technique. I have had a number of setbacks in 2013, have not worked on any real aerobic type stuff and I still beat my score from last year. I have changed only 2 things, diet and mobilization, nothing else and yet I beat my score from last year. Can you tell I am ecstatic with this improvement! This bodes well for me in the future and now I have to stick to the plan. Next week will be 13.2 and that one was a triplet of shoulder to overhead, deadlifts and box jumps.
Let see how that blast from the past works out.
Now I have to figure out this weight loss part maybe the diet part will start working in a few more weeks.
Remember to stick to the plan.