"Backed Up Workouts From Last Few Days"(Sunday, March 20th, 2011)

The last couple of days have been pretty busy and have not had time to get on the blog to post my workouts. It was little screwed up this week due to the online qualifiers for the CrossFit Games, and making the bad decision of performing the workout on Wednesday. One day off the program and it truly messes up everything else for the rest of the week. I figured I give this workout a whirl at least one time and paid for it the last few days. The workout consisted of 30 Double-Unders and 15 Power Snatches @ 75 lbs for 10 Minutes. Obviously a workout like this, most peoples’ form and technique are going to be thrown out the window. I would love to take a poll from people who did this workout, and see the soreness or injuries that could be caused performing 100 power snatches with back rounded and chest down! I would say the poll would be a landslide towards numerous pains and aches associated with poor technique. I completed almost 8 rounds of the workout and out me into the Top 20 out of about 900 guys in the Northeast, but in the long run hurt my overall performance as athlete because of the lower back pain. That will be the last and final workout I perform for the CrossFit Games Opens.

Here are the last couple of workouts from the week:

Wednesday, March 16th, 2011:
Games Open WOD:
AMRAP 10 of:
30 Double Unders
15 Power Snatches
Score: 7 Rounds and 40 reps

Friday, March 18th, 2011:
A. Power Snatch @ 70%, 5 sets of 3 @ 125 lbs
*Concentration on form and technique*
B. GHD Raises, 3 sets of 10, Hand behind Head
C. Explosive Knee Drills, 4 sets of 10
*Start on Knees and Jump to a full Squat Position.*
D. 5 Rounds, No Time Component:
10 Pistols
5 Handstand Push-Ups
E. 5 Sets of 7 Strict Ring Dips, No Kipping Allowed and body in hollow position

Sunday, March 20th, 2011:
3.5 Mile Run, @ Light and Easy Pace
*I have not ran a straight run in awhile and was happy with my pace today and overall feeling. My background is a runner and truly miss just going out there and doing my thing. My pace today for a 5k time trial was under 18:30 and felt good about that. If I was pushing it and went 100%, I could knock it down to under 18 minutes. However, sustainability is my key for this program, the time will come to do time trials and what not!