Day 9 Training Reflection and Other Motivation

Yesterday was a success.  My plan of breaking up the program into two different workouts, both AM and PM was perfect. I could take my time and not feel rushed.  And since I didn't have a ton of work staring at me in the face all at once, I was able to look at each item with intensity.  Let's walk it through.......

Deadlift 4x4.  Build up and really focused on form.  Each rep had to look like the next.  I could struggle and break my form and go up a lot in weight.  But that wasn't the goal

Built up to 335#.  Felt good. 
Intensity B+ to A-

Metcon
21-18-15-12-9 of:
OHS
hang power cleans

TIME 10:10 too slow. 

I did 75#, which is light I know.  But I wanted to be confident.  It is too early to fail at something right now. 

I am like a snowball rolling down hill.  I am building steam and getting bigger and faster.  If I can gain enough mass of snow and enough speed, then my momentum will turn into an avalanche.  Nothing can stop me then.  But for now, let's not break up the snowball.  I can build on success.

Intensity B+  I broke up each set of OHS into 11 reps straight, took a breath, then finished.  I bet I can do 15 next time.  CONFIDENCE. 

Later on that evening.........

Ran 1 mile around 80% intensity.  7:40 pace.  Not bad for a fat ass. 

Metcon:

4rds for Time:
400 meter run
21 pullups
90 seconds rest after each round

TIME 14:40

pullups went as follows: 16 the first round straight, then 18, then 21, then 21.  I am very happy with this because I am carrying a little extra weight.  I know the reason I did 16 at first was because earlier on Sunday I did a workout where the reps were 10 and I got through it.  So 16 seemed like a good number.  My confidence grew with each successful round.  My running also went faster. 

CONFIDENCE: try to go unbroken on chin over bar pullups ALWAYS! 

Intensity: A-

This man, Travis Williams, started out with Crossfit obese.  2 years ago he qualified to Regionals.  Last year he made it to the Games.  This year after the OPEN he was in the top 15 I think.  The title of the film says it all.  Also, listen to the first 44 seconds of the video.  Just listen. 

For Travis, and it's noted in the video, he went from losing 60 lbs and being one of the fittest in the world in 3 years.  3 years of intense determined focus.  That's nothing short of phenomenal.  And chances are his journey went like this.......first year was just get in shape and lose the 60 lbs.  Year 2 he went for Regionals and was mostly committed to the process, but still compromised.  Year 3, as current in the video, he had unwavering focus.  And still made that major transformation leap in that amount of time. 

"if you want to make it to the Games, every little thing matters." Jordan Cook.  If I want to hit my lofty goals, every little thing matters.  Every decision I make matters.  Every single one. 

"I fucking enjoy being in the pain zone.  I love hurting!" Travis Williams. 
"Look out....look out...for Travis.  I'm coming."  He is projecting that out in faith, into the world, for all to hear and for all to see.  He already believes his goal as a FACT.  IT'S DONE.  He just has to walk it out. 

 

me right before my run.  I used the camel pac to hold my music

 

 

I can control hard work.  I can control always showing up.  I can control staying motivated and focused on my singular goal to be in the top 1% of the world in the Open next year.  That is my first step in my own journey. 

No offense to Travis, but it's not like he was born with an insane amount of talent and crazy genetics.  I think he would say he has always been naturally strong.  But it is his work ethic and attacking every metcon and every training session with a certain level of desperation and wrecklessness that has elevated him to be one of the best in the World. 

"This man isn't afraid of anyone."  Speaking of the 4 time champ, Rich Froning.