FIELD REPORT - David's CrossFit Competition Training Diary

Ouchie wowie. My Hyrox solo sim was 3 days ago.




And I still have some soreness. It's been awhile since I've had DOMS like that. I earned it.

No factor. Back at it again today. I have a CrossFit competition in 24 days.

And for some reason this year I stepped up a class to the much more difficult Masters II Division. Oh the joy!

I warmed up a little longer than usual to shake off the rust. It was 35 C at 9 am so getting a sweat was immediate.

I did my Metcon first.

3 Rounds For Time:
10 cals echo bike
15 meters walking sandbag lunges (45#)
10 hang DB snatches (50#)
8:06

Would I normally use a big fat 50 for dumbell snatches?

Nope. But it's in the comp. The way we practice is the way we play on Game Day.

Then the barbell entered the picture.

1 power clean
1 hang clean
6 shoulder to overhead
65-75-85-95-105
1 power clean
1 hang power clean
1 split jerk
115-125-135

And that's a wrap.

Everything moved according to plan today.

I had a bit of a flashback on those sandbag lunges. Felt ok.

Eat. Shower. Nap.

Locked in.

What did your workout look like today?



Comments

Post a Comment

Popular posts from this blog

The Playbook: How I Made The Podium In My First Hyrox Race At Age 58

Image
How I Made The Podium In My First  Hyrox Race At Age 58 Christmas 2025 my buddy Vaughan texts me. 11 weeks.  Time to LOCK IN. TRAINING  I trained 4 times per week at regular CrossFit classes, plus I went to the Saturday morning team training to work out with Vaughan on station transitions. TRAINING NOTES:   with approximately 10 weeks of prep, we got to train both classic CrossFit classes and specialized Hyrox sessions.   In practice there were no real concerns as to completing a station, just logistics and recovery.  The focus was always running on compromised legs. I always seemed to die on the run after the sandbag lunges. Definitely room to improve. Training THAT hard 4-5 times a week requires fuel.  But eating pizza and beer is a recipe for disaster. Boring. That best describes my eating profile.   I’m 5’7”, and 148 pounds of twisted steel and sex appeal. On January 2nd I cut all beer and wine out of my diet for 10 weeks. I love to float...
Read more

When Someone Pranks the Gym’s Toughest Athlete with One Direction

Image
I saw the anger flow across her face like lava from a volcano. Daisy turned beet red, and stormed across the gym.  She grabbed the iPhone 4 and yanked it out of the speaker jack. “Who put this shit on?” My 7:30 pm CrossFit class was filled with twenty-somethings and 2 moms.  It was a dynamic class with lots of tattoos, swearing, and sweating. Daisy was the self-appointed team captain.  She had a “strong personality”. When it came to the music, the class listened to what she wanted to listen to. I was her favorite coach.  Partially because I indulged her temper.  And perhaps because we shared a similar taste in workout music. Whenever I put on “Big Poppa” by Notorious B.I.G she dropped the barbell and started dancing. What had gotten Daisy so worked up? Someone had played a delicious practical joke.  They had queued up “What Makes You Beautiful” by One Direction.  And put it on an endless loop. The first time it played no one noticed because the whole...
Read more

The Simple Nutrition Rule Every Exhausted Mom Needs: Why New Moms Shouldn't Do Rigid Meal Plans

Image
She shook her head violently.  “Coach, ain’t nobody got time for that!” Kayleigh had just gone through my meal prep plan.  She was 29, and a mom to a 14-month-old daughter Violet. She was 15 days into CrossFit. I took the 8-page workbook and set it on the bench away from us. The words of my first coach echoed in my mind.  “A man convinced against his will is of the same opinion still.” There was no way a new mom was going to start tracking macros, meal prepping, and taking boxes of chicken, rice and broccoli in her purse with her. I could sense her frustration.  She was surviving on Cheerios that fell on the floor and carrot sticks. Kayleigh was a woman’s woman.  5’9” and 177 pounds.  Her husband was a metal worker and a volunteer fireman.  And she worked at a factory making truck bumpers before her daughter arrived.  She was strong under those big sweaters and hoodies. We began the negotiation.  “Would you be willing to eat 1 steak every sin...
Read more