The Need for Speed

Workout date: 2/13/15

I have a confession to make: I am addicted to trying to RX workouts.  When I first started Crossfit, it seemed like there was no way that I could ever do a workout RX.  I looked at the piddly weights I was using and I couldn't even get through a workout using those without my form falling apart.  Then one day, a workout that I had heard about was programmed, and when I read through the requirements, I was overjoyed to see that finally I could get my first RX.  The workout was called Fight Gone Bad, and although it sounded grueling, I could handle a 75 pound barbell, I could handle a 20 pound wall ball, and I could handle a 20" box.  The dream would become a reality.

Generally, Fight Gone Bad is run in two heats at our gym, with one person counting for their partner as they do the workout.  I got through the first of three rounds with a decent score, but I was exhausted.  One minute of rest wasn't going to be nearly enough to help the cause, but my partner encouraged me to get ready for round two.  My score plummeted in round two and I desperately wanted an oxygen tank and a bucket of gatorade before round three began.  Instead, I got 60 seconds.  As I trudged through round three, I eventually got to the box jumps.  I would do a jump, come back down, try to breathe, then jump again.  This was a very slow process and not the point of the workout.  I was supposed to be continuously working during my minute at each station, not hunched over wishing that the workout would end.  My partner took this opportunity to say "Just keep moving Dave.  Do step ups and keep moving!"  Yes!  Step-ups, I could manage those.  Putting one foot in front of the other, I managed 6 step-ups, before moving on to the next station.

When I completed the row to end my workout, I had nothing left, but I was excited that I had completed my first RX workout.  The coach asked all of the partners for the scores and one by one people said "(Guy), 244, RX" or "(Girl), 273, RX".  When it was my partner's turn, she said "Dave, 206, Step-Ups".  That may have been the most depressing moment I've had at the gym.  In my attempt to keep moving, I had mindlessly given up my first RX for six measly step-ups.  My score would have been an even 200 RX if I had simply stood still instead.  That sucked!

Or did it?  Well I'd be lying if I said that it didn't suck at that very moment.  And even though I am still consumed with doing as many workouts RX as possible, I do understand now that there is a benefit when I do not RX and instead "keep moving".  There have been a couple of workouts recently where I've pushed my limits to do the workout RX and it has taken me an extrenely long amount of time to finish.  That will likely not be an option with the Open, as I will have a set amount of time to get the work done that they program.  So today I wanted to train with the Open in mind.  As a result, I took today's workout as an opportunity to improve my speed rather than chase an RX.

The workout today was 3 rounds for time of 15 back squats (205/135) and 15 deadlifts (275/185).  Can I do 45 reps of those lifts at those weights?  Probably.  Would it take me forever to do?  Probably, especially after seeing some of the morning monsters at the gym take more than 12 minutes to complete the workout.  I decided that I would do either 165 for back squat and 225 for deadlift, or slightly higher at 185/245.  I thought 165 might be a little too light for the back squat while 245 could be a little too heavy for deadlift, but I thought those combos were the right proportions for the workout.  My goal for the workout would be 8 minutes.

When I got to the gym, I revised my thinking.  I saw some additional times from the afternoon classes and knew that 185/245 was not realistic.  Even 165/225 might not be the best idea.  As we warmed up for the workout, I asked Coach Paul whether people were having trouble with the back squats or the deadlifts.  When he answered deadlifts, my decision was made.  I would use 165 for the back squat and 205 for the deadlift.

My biggest fear was that my deadlifts would fall apart because a) I suck at high volume deadlifts and b) this WOD seemed like it was meant to crush your legs, leaving you helpless in round 3.  That was pretty much what happened.  In round 1, I strung all 15 back squats, then did 3 sets of 5 deadlifts with minimal rest in between.  I caught a glimpse of the clock as I was in between sets of 5 deadlifts and it was at 1:42, so I imagine I finished the first round in just over 2 minutes.

Round two was where it got spicy.  I had dreams of stringing all 15 squats again, but by rep 5, I knew that wasn't happening.  I made sure I got to 8 before setting the bar down.  I caught my breath, grabbed the bar, and did the final 7 reps.  I was moving fast, but my legs were starting to struggle.  Once again, I did 3 sets of 5 deadlifts with more rest in between sets than in the first round.  No idea where I was after the second round, but I would guess close to 5:00.

Round three was awful.  Now I was doing 3 sets of 5 for the squats and I was breathing heavily in addition to feeling my legs turn to jello.  I got through that and tried to muster my way through the deadlifts, but I could only manage 3 sets of 2 before heading to singles.  And those singles were not particularly fast.  When I finished my final rep, I looked at the clock and was very disappointed to see it say 9:41.  Not what I had hoped for.  Paul was happy though as he had seen one too many 35 minute slogs out of me recently.  Lighter but faster was definitely the right call tonight, just wish I went faster than I did.

On a side note, there is definitely still something wrong with my calves.  They haven't felt right since the pistol workout.  Nothing awful, but that nagging "not 100%" feeling in them.

Time to go drink with my birthday buddies!  No better way to prepare for the Valentine's Day Massacre tomorrow morning.