Toast

Man, I'm sore. First two in a row again and I really felt that fatigue. I don't think my triceps have fully recovered from last week's push up WOD yet but they're finally not too painful to roll out with a lacrosse ball. Damn. Today, my traps are super sore from those super fast HPCs on Monday! Good thing I have my trusty lacrosse ball here at work with me!

Monday's WOD
BS 5RM: 120#
Metcon: 4:56 (40# HPC, 6# WB)

Apparently, the last time I have a recorded BS 5RM was from 8/24/09 at 105#. I'm not exactly sure how comparable it is. 120# was rough on the 5th rep but thanks to Val and Megan, I got through it. That Metcon sprint was fun but even at a 6# WB, I still hate that movement. The cool thing is that I felt like my cardio and muscle strength was around the same... they both fell apart around 3:30.

Tuesday's WOD
Deadhangs: 0/5/5/4/3 (0 was my attempt without a band. remaining with red)
HSPUs on box: 5/5/5/4/4

I have a DH but I really have to be fresh to be able to do one. I was nowhere near fresh though...

Metcon: 11:59 (Jerks at 55#, 1 pood KBS)
Post: 2x500m: 2:22/2:19

I walked into this WOD with super sore traps so the goal was not to put the bar down on the jerks so I wouldn't have to clean the damn thing again. Success! I really fought hard to not put the bar down in the last two rounds. Thanks to Kurt coaching my breathing, I was able to make it through but man, I couldn't help but take those hyperventilating breaths to match the speed of KBSes. Burpees were consistently slow but unbroken. Broken once on the KBSes at each of the last two rounds.

Traps feel destroyed this morning. If it wasn't for that, I'd totally come in to do WOD 11.2 with everyone else but given that and also with my triceps still recovering, I guess I should wait one more day.

Muscle fatigue!

I had to be smart about working out this week. Really glad that I skipped Monday's brutal 400m/50 squats WOD because that would have taken me out for a week. I'll probably have to face that sometime to get those quads back in shape.

Thursday's WOD:
MU practice. Happy to report shoulder stability but didn't spend too much time here so I can save some strength for the WOD.

Round	Knee pushups	Lunges	DUs	Total
1	26	40	70	136
2	20	40	58	118
3	16	39	40	95
4	16	40	43	99
5	17	37	47	101
Total	95	196	258	549

Going into this, I knew I'd get the most reps on DUs so I tried to transition to them quickly after the lunges. I knew I'd be useless at the push ups come the later rounds but actually was kind of glad to see them level out in the last 3 rounds as opposed to dropping to 10 or less. Happy to see a steady pace at the lunges throughout but I did NOT expect that massive drop off in DUs. That is definitely a gas tank (and possibly shoulder fatigue) issue. Because I am a nerd, I calculated the percentage drop off between rounds...

Round	Knee pushups	Lunges	DUs	Total
1 to 2	-23%	0%	-17%	-13%
2 to 3	-20%	-3%	-31%	-19%
3 to 4	0%	3%	8%	4%
4 to 5	6%	-8%	9%	2%

Yikes.

Today, my shoulders are pretty fatigued from the push ups so right now, I'm thinking I am staying away from today's WOD.

Burning quads

Ow... hurting after a double tabata on the rower!
Round 1: 84/83/82/80/80/80/80/80 = 649m
Round 2: 81/81/80/78/78/77/79/80 = 632m
3 min rest in between

84m: 1:59 pace at 34s/m. The 77m was a 2:10 pace at 27s/m. The rest were pretty much hovering 2:05 pace at 30s/m.

Tuesday's WOD: 5 rounds and 15 pwb (10# WB, red band pullups)
Adam pointed out the red band was getting too easy for me. It's probably true but the goal is to make it in consistently and stay injury free. I definitely like PWBs over regular WBs... that would only change if I grew a few inches!
Also, happy to press 65# yesterday. 70#, a former PR, was close but I didn't do my sets properly so I tired myself out early.

Oh and I never posted about last week's WOD but notably, I did Jackie for the first time. It is probably one of the WODs I hate the most since it includes everything I suck at (row, thrusters, and pullups). I did it in 12:24. Haha... 4:40 on the 1K row! Damn I'm slow!

Watching the CFCers get after Open WOD 1 on Saturday was so much fun. Over the past few days, I thought a lot about getting in on the action but I am coming back from a 3 month hiatus and all I want is just to get in consistently and focus on getting stronger and staying injury free, and taking it one WOD at a time. I think it's the right choice to skip the Open this year since I seem to be injury prone when I'm not careful. However, I will do my best to try to make it in on Tuesday nights to get after the Open WODs with everyone else. Baby steps! Haha okay, I am done rambling for now. Looking forward to making up today's WOD tomorrow!

For real?

Can it be true that I'm really back? 3 months off and here I am in my second week of 2x a week. I'm only 2x only b/c my body won't let me come in a third time because it is just too sore. It's okay. Baby steps.

Over the past two weeks, I've been taking it slow. I've scaling everything further back then I think I can do. This Monday's WOD with the DLs? 83#. My old PR? 225#. I am okay with this!

I decided that I'm going to do the Metro Dash so I have a goal to get in the box 3x a week. I need to ensure all the weak parts of my body catch back up!

Really though... what better motivation than all our CFC peeps crushing those Open WODs!

Open WOD 11.1

10 min AMRAP
30 DUs
15 PS (All PSes. Scaled to 40# due to second week back)

4 rounds