I'm still here folks!

     Hey again everybody! Its been a long 5 days... or 6 days, I don't even know anymore. Besides the point, I'm back now. I know you've missed me... and I'm sure every day, at 9 AM CST you've been waiting for my word, and have heart broken without it. Well, I'm sorry to put everyone through all of that. SO let me make it up to you... let's ramble!

If only

     So, I've had a realization on this trip. I have gotten substancially weaker! It bums me out a little bit, at first (I'll explain) Here's a list of my regressions:

Back Squat PR 225... currently well under 200
Deadlift PR 415... currently 365
Sumo Deadlift PR 345... currently 335
Press PR 135... currently 130
Bench Press PR 200... currently no clue, but less than that

     Alright, so onto a little more of an explaination. So at first I said I was a bit upset by all this. However, if CrossFit has taught me anything, is that we must be humble. I have to accept the fact that beause of training and travelling I just haven't been able to "get r' done"... as it were. But out of this, I am able to focus so much more on a very strict and beautiful form. Have I gotten slower too? Maybe, but again... I can focus on form, which can make me more efficient and faster once again.

     Do you guys get what I'm saying? We don't have to be breaking the boundries of the PR all the time. We have to sit back and reevaluate where we are in outr training, and work to improve it. We have to be ready for the mental challenge of getting better... odd as it sounds. I know, for myself, I'm going to be adding back my gymnastic skills work. Also I'll be making my Strength work seperate from my WODs, and adding in more dynamic work to build speed and power (here's hoping).

     Anyway, back to my listening (reading) public. Have you guys ever entered the realm of the plateu or maybe even regression? What did you do to get over the hump? Did you change nothing and battle through? Change your diet or rest and recovery? It's different for everybody, ever if just by a little. So think about your training, put it to use... and do burpees.


Crossfit Regionals 2010 from Samer Abou-Zaki on Vimeo.

3,2,1 GO!
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Yesterday's Strength/WOD:

Sumo Stance Box Squat 165 x 3 x 3

1RM Sumo Deadlift - 335 lbs

1RM Press - 130 lbs

Ok, so I've been slowly working my squat back up to par. I've favored the Sumo stance and go to the box, working on the eccentric and concentric pieces of the movement. My Deadlift has most definitaly gone down the tube, but I was supprised that my Press hasn't really moved down that much... in fact, I was quite proud of that current 1RM! I thought it would be a lot less, 125 felt awesome, 130 was a grind, but I made it up.

On the minute for 20 minutes
4 Pullups
8 Pushups
12 Squats
This is actually a test to work on my goal to get through Chelsea by the end of the deployment (which is 5/10/15 for 30 minutes). I felt pretty good, I could have gone for longer, and maybe should have. But now I know I'm ready to go longer. So maybe next time I'll do the reps RX but scale the time... only time will tell.

Day 21 Burpee Challenge / 231 Burpees Total
Man, we're moving right along!


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