Chipper!!!
I dreaded this all day but decided to go in and get it done.
Metcon: 32:58
Pull-ups with red band. There was no way I was going unbanded for 100 reps. This took about 10 minutes. Blood blister about 80 reps in. Upstairs bar just not very kind to my hands. Will probably pop that tonight before it goes black.
KBS... there weren't enough 1 pood KBs so Tiffany and I decided to share. I did 30 reps at 1 pood and then, switched with Tiffany for the remaining 70 reps at 20#. I held that KB gingerly due to pain from gripping with that blood blister.
DUs went well... only had a few trip ups. Once I had to stop because my forearms were burning but finished these up at about the 15 min mark.
OHS... I spent just under 18 minutes on these. I had loaded the bar with 50# but last minute, went with 45#. First set of 10 and the remainder in sets of 5. Snatched it all up. Breaks were just long enough so that I can make it through 5 at a time... I was already snatching up more than I wanted to. On the upside, I got a few compliments on my form.
After the WOD, my quads/hips were quite shaky and I was afraid I wouldn't be able to walk from DOMS. JJ suggested the ice bath so I bought 2 1# bags of ice from Popeye's on my way home. Loaded up my tub with cold water and that was brutal enough already. Added 1 bag and that was all I could handle. Feet did not like the ice bath but large muscle groups were fine. Just make sure you're not planning on walking anywhere immediately after it since it takes a few minutes to feel anything again...
Wednesday, May 25, 2011
Monday, May 23, 2011
Weekend with the parents
Managed to sneak in a WOD on Friday!
PC 65(5)-85(5)-95(1×3)-85(5)
I thought I could chain the 95# but it slipped out of my hand every time. Rudy said to readjust grip in the hang position if necessary before setting it down… next time.
Metcon at 105#: 6:08
I wussed out… I had 115# loaded but took off 10# at the last minute b/c I was afraid my grip would be toast from the pull ups. Good thing too… last round of DLs were all quick singles. Left hand loses grip quicker than right hand on the pull ups. Nasty blister on my finger but overall happy with that pull up performance!
Post: 3×10 back ext
Spent the weekend entertaining my parents. Lots of shopping and eating WODs but managed to escape the weekend relatively gluten free. Can't say the same for sugar, unfortunately. Back on the wagon next week!
Monday, went to check out the track at Winnemac Park. What a nice park!
6x400m (1 min rest in between): 1:49/1:45/1:46/1:46/1:48/1:45
Pretty happy with this! No more than a 5 sec deviation and all under 2 min! Woohoo! No shin pain today though I need to do some research to strengthen those muscles. Blisters on feet today, boo!
Post-WOD: Free-standing hand stands in the soccer field. Landed flat on my back once (nice...) but working on rolling out of a hand stand attempt. Also, pushed some kids off the playground so I can swing through some monkey bars and do a pull up. I must be "heavy" from the weekend of eating as I did not have a overhand grip pull up today.
PC 65(5)-85(5)-95(1×3)-85(5)
I thought I could chain the 95# but it slipped out of my hand every time. Rudy said to readjust grip in the hang position if necessary before setting it down… next time.
Metcon at 105#: 6:08
I wussed out… I had 115# loaded but took off 10# at the last minute b/c I was afraid my grip would be toast from the pull ups. Good thing too… last round of DLs were all quick singles. Left hand loses grip quicker than right hand on the pull ups. Nasty blister on my finger but overall happy with that pull up performance!
Post: 3×10 back ext
Spent the weekend entertaining my parents. Lots of shopping and eating WODs but managed to escape the weekend relatively gluten free. Can't say the same for sugar, unfortunately. Back on the wagon next week!
Monday, went to check out the track at Winnemac Park. What a nice park!
6x400m (1 min rest in between): 1:49/1:45/1:46/1:46/1:48/1:45
Pretty happy with this! No more than a 5 sec deviation and all under 2 min! Woohoo! No shin pain today though I need to do some research to strengthen those muscles. Blisters on feet today, boo!
Post-WOD: Free-standing hand stands in the soccer field. Landed flat on my back once (nice...) but working on rolling out of a hand stand attempt. Also, pushed some kids off the playground so I can swing through some monkey bars and do a pull up. I must be "heavy" from the weekend of eating as I did not have a overhand grip pull up today.
Thursday, May 19, 2011
5/16-18
Monday
FS 3×5 at 105#
Metcon: 8 rds + 1 ring dip (75#, purple band, 20″ box)
PCs on the light side, ring dips on the tough side. No breaks going into the movements (pick up the bar right away, jump on the box right away, a little more time fussing with the band on the dips though) which was the goal! Good mental goal as this breathing thing is something I need to work on while I move in order to reduce the amount of time I spend catching my breath during Fran.
Post – 3 x 6/leg with 15#/25#/25# dbs
Then, 10 GHD sit ups and 10 back extensions just to ease back into these.
Three days later, my pecs are still really sore from the ring dips but I see the light at the end of the tunnel. Guess I need to do more ring dips!
Wednesday I couldn't make it to the box so I made up last Friday's WOD from home.
Metcon rx’ed (1 pood): 16:50 (3:31/4:11/4:33/4:34)
Squats 20/10-10/5-5-5-5/5-5-5-5. KBS 20/20/10-10/13-7. Runs felt really slow. May have been slightly over 400m.
Shin splints showing up from runs and box jumps. Not sure what I'm doing differently as I've never experienced this before.
Parents in town through the weekend. I am hoping to make it to the box at least once in that time but probably unlikely :(
FS 3×5 at 105#
Metcon: 8 rds + 1 ring dip (75#, purple band, 20″ box)
PCs on the light side, ring dips on the tough side. No breaks going into the movements (pick up the bar right away, jump on the box right away, a little more time fussing with the band on the dips though) which was the goal! Good mental goal as this breathing thing is something I need to work on while I move in order to reduce the amount of time I spend catching my breath during Fran.
Post – 3 x 6/leg with 15#/25#/25# dbs
Then, 10 GHD sit ups and 10 back extensions just to ease back into these.
Three days later, my pecs are still really sore from the ring dips but I see the light at the end of the tunnel. Guess I need to do more ring dips!
Wednesday I couldn't make it to the box so I made up last Friday's WOD from home.
Metcon rx’ed (1 pood): 16:50 (3:31/4:11/4:33/4:34)
Squats 20/10-10/5-5-5-5/5-5-5-5. KBS 20/20/10-10/13-7. Runs felt really slow. May have been slightly over 400m.
Shin splints showing up from runs and box jumps. Not sure what I'm doing differently as I've never experienced this before.
Parents in town through the weekend. I am hoping to make it to the box at least once in that time but probably unlikely :(
Monday, May 16, 2011
Fran
Breaking up the posts into twice a week since they're getting a little long.
Thursday, I went in to make up Monday's WOD. Fun stuff!
BS 3×3 at 125#. Need to remember to initiate with hips back. Good cues from Kelly.
Metcon at 60#: 7:14
Pullups unbanded and quick singles. I almost used 55# since I had such trouble with the 65# the previous day. Kelly called me out since she said it looked light. Yeah, it felt light too so I'm glad she got me to up the weight. Also got a good pep talk about pacing. No rip but got blood blister on the left hand and a regular blister on the right one.
Made up Fran (rx'ed) on Sunday. First morning WOD in a long time!
First time rx'ed (9/15/09: deadhang-Fran with 45# and green band at 8:32) so I was pretty happy to be able to do it. I had hyped it up in my head all week long and set a goal for sub 10 min.
I ended up with 11:00.
I'll be honest, I'm unhappy with that time. I don’t think I breathed on any of my thrusters, which caused the lactic acid burn to come on real early, resulting in a lot of time spent catching my breath. First set of thrusters at 7. Mostly in 3s starting in the 15-round. Had more press outs than I would have liked. Guess I torque a bit given that my right quad seems to be more strained than my left. I had to J-stick the crap out of my shoulder/back tightness. The press-outs from the thrusters really aggravated it.
Glenn's advice: don't try to catch your breath hunched over... "you're crushing your lungs".
Biggest weakness to work on: breathing through up/down stuff like thrusters, WBs, and burpees. If only I can get that breathing down, I'll be a lot faster through most of those movements.
JJ and I are doing our own version of a paleo challenge. No sugar, no grains for as much of the 30 days as possible. No planned cheats (except my parents will be in town this weekend and a wedding over Memorial weekend). Butter, salt, plain labneh, sweet potatoes will stay in our diet. Basically lots of meat and veggies plus high fats (coconut, olive, lard). I'm not doing the official challenge so I won't be posting my meals on a daily basis. My goal is a little more weight loss plus maintain/increase strength. Currently weighing in at 124# +/- 3# water retention fluctuation. Would like to minimize that swing.
3, 2, 1... go!
Thursday, I went in to make up Monday's WOD. Fun stuff!
BS 3×3 at 125#. Need to remember to initiate with hips back. Good cues from Kelly.
Metcon at 60#: 7:14
Pullups unbanded and quick singles. I almost used 55# since I had such trouble with the 65# the previous day. Kelly called me out since she said it looked light. Yeah, it felt light too so I'm glad she got me to up the weight. Also got a good pep talk about pacing. No rip but got blood blister on the left hand and a regular blister on the right one.
Made up Fran (rx'ed) on Sunday. First morning WOD in a long time!
First time rx'ed (9/15/09: deadhang-Fran with 45# and green band at 8:32) so I was pretty happy to be able to do it. I had hyped it up in my head all week long and set a goal for sub 10 min.
I ended up with 11:00.
I'll be honest, I'm unhappy with that time. I don’t think I breathed on any of my thrusters, which caused the lactic acid burn to come on real early, resulting in a lot of time spent catching my breath. First set of thrusters at 7. Mostly in 3s starting in the 15-round. Had more press outs than I would have liked. Guess I torque a bit given that my right quad seems to be more strained than my left. I had to J-stick the crap out of my shoulder/back tightness. The press-outs from the thrusters really aggravated it.
Glenn's advice: don't try to catch your breath hunched over... "you're crushing your lungs".
Biggest weakness to work on: breathing through up/down stuff like thrusters, WBs, and burpees. If only I can get that breathing down, I'll be a lot faster through most of those movements.
JJ and I are doing our own version of a paleo challenge. No sugar, no grains for as much of the 30 days as possible. No planned cheats (except my parents will be in town this weekend and a wedding over Memorial weekend). Butter, salt, plain labneh, sweet potatoes will stay in our diet. Basically lots of meat and veggies plus high fats (coconut, olive, lard). I'm not doing the official challenge so I won't be posting my meals on a daily basis. My goal is a little more weight loss plus maintain/increase strength. Currently weighing in at 124# +/- 3# water retention fluctuation. Would like to minimize that swing.
3, 2, 1... go!
Wednesday, May 11, 2011
5/9-5/11
Monday: variation on an old WOD
5 rounds of 400m run / 25 squats: 14:18
1:56/2:09/2:06/2:18/1:56
:39/:43/:51/:47/:49
Wanted more running so halved the squats per round and upped the number of rounds. Not sure what happened to that fourth run there...
Tuesday, another beautiful afternoon! Went for a 30 min bike ride at a leisurely pace. Went about 4 miles.
Wednesday's was one I really wanted to do so I went to the gym despite my sore calves from Monday's run.
Pre-wod, I got in 2 consecutive deadhangs (over grip)! :)
Press 3×3 at 55# (I didn’t want to go too heavy in case I lost form… I tend to tweak something when I do that).
Metcon at 65#: 10:12
DLs unbroken. First 10 push ups on toes, remaining on knees. PCs were singles in round 2, elbows tend to cave in when tired. Burpees unbroken.
PS form was not so good… failed the first two snatches but good cues from Kurt to get back on track (thanks!). HSPUs to 2 ab mats… rough but I’m happy with that since it’s been a while since I’ve done 2 ab mats in a WOD. Cues from Kurt to split the floor as opposed to pushing off it was helpful, especially at the end.
Most of my time was spent at the PS and HSPUs. Body held up for most of that but left wrist felt a little tender.
Post-wod – 3 single deadhangs (under grip). Didn’t have any over grip DHs post metcon.
Diligent stretching with my trust lacrosse ball! Taking Jonny's advice and embracing the pain!
5 rounds of 400m run / 25 squats: 14:18
1:56/2:09/2:06/2:18/1:56
:39/:43/:51/:47/:49
Wanted more running so halved the squats per round and upped the number of rounds. Not sure what happened to that fourth run there...
Tuesday, another beautiful afternoon! Went for a 30 min bike ride at a leisurely pace. Went about 4 miles.
Wednesday's was one I really wanted to do so I went to the gym despite my sore calves from Monday's run.
Pre-wod, I got in 2 consecutive deadhangs (over grip)! :)
Press 3×3 at 55# (I didn’t want to go too heavy in case I lost form… I tend to tweak something when I do that).
Metcon at 65#: 10:12
DLs unbroken. First 10 push ups on toes, remaining on knees. PCs were singles in round 2, elbows tend to cave in when tired. Burpees unbroken.
PS form was not so good… failed the first two snatches but good cues from Kurt to get back on track (thanks!). HSPUs to 2 ab mats… rough but I’m happy with that since it’s been a while since I’ve done 2 ab mats in a WOD. Cues from Kurt to split the floor as opposed to pushing off it was helpful, especially at the end.
Most of my time was spent at the PS and HSPUs. Body held up for most of that but left wrist felt a little tender.
Post-wod – 3 single deadhangs (under grip). Didn’t have any over grip DHs post metcon.
Diligent stretching with my trust lacrosse ball! Taking Jonny's advice and embracing the pain!
Monday, May 9, 2011
Another week, more shoulder stuff
I think I'm finally recovered from food poisoning which is great news! Bad news is that my left shoulder is pretty sore today. The shoulder stuff I had dealt with last year feels fine (I have full ROM mostly) so I don't think that's the problem.
A few weeks ago, some muscle in my left shoulder, closer to the spine, spazzed out and ever since then, I keep tweaking my neck. It recovers, but never fully.
Then I started rolling on it with a Lacrosse ball and I found a muscle that is super super tight... it feels like a ridge. At first, I thought maybe it was a tendon and that I shouldn't be rolling on it. Rudy said it should feel like the other side. While the right side was pretty tight too, it felt nothing like that super stiff muscle on the left side.
Anyways, after a week of self rolling, I decided I needed some manual work. Saturday, I went to see my massage therapist and boy did he find a lot of craziness back there.
In addition to what I think is the rhomboid that's jacked up, it turns out I had some crazy knots in my upper trap too. My neck was stiff (knots there too). What the hell did I do??
Massage therapist told me to lay off it for a while... it'll be sore after the manual work but should recover in 2-3 days. I need to continue to roll that stuff to release the pressure. Key is to get on that muscle (on the ridge) and sink into it.
A few weeks ago, some muscle in my left shoulder, closer to the spine, spazzed out and ever since then, I keep tweaking my neck. It recovers, but never fully.
Then I started rolling on it with a Lacrosse ball and I found a muscle that is super super tight... it feels like a ridge. At first, I thought maybe it was a tendon and that I shouldn't be rolling on it. Rudy said it should feel like the other side. While the right side was pretty tight too, it felt nothing like that super stiff muscle on the left side.
Anyways, after a week of self rolling, I decided I needed some manual work. Saturday, I went to see my massage therapist and boy did he find a lot of craziness back there.
In addition to what I think is the rhomboid that's jacked up, it turns out I had some crazy knots in my upper trap too. My neck was stiff (knots there too). What the hell did I do??
Massage therapist told me to lay off it for a while... it'll be sore after the manual work but should recover in 2-3 days. I need to continue to roll that stuff to release the pressure. Key is to get on that muscle (on the ridge) and sink into it.
Wednesday, May 4, 2011
Foundations and other stuff
The CF Open is all over and I'm so proud of our athletes and community!
Went in on Sunday for Glenn's Foundations class and stuck around after to work on snatch balance and OHS using 53# and 63#. Snatch balance was tough for me at 63# but this is in an effort for me to get used to receiving the bar at the bottom of a snatch. Also trying to get used to how that bar feels over and slightly behind me.
Sunday I got what I think is food poisoning. Super weak feeling on Monday and didn't have much of an appetite. Tuesday, my appetite came back and I must have overdone it eating regular food (salad, coffee, etc). Today I feel fine but the chills/heat is back and I am starting to worry that I'm getting dehydrated. Trying to drink water here and there but not sure my stomach is having it. Sigh. I hope this goes away soon!
Went in on Sunday for Glenn's Foundations class and stuck around after to work on snatch balance and OHS using 53# and 63#. Snatch balance was tough for me at 63# but this is in an effort for me to get used to receiving the bar at the bottom of a snatch. Also trying to get used to how that bar feels over and slightly behind me.
Sunday I got what I think is food poisoning. Super weak feeling on Monday and didn't have much of an appetite. Tuesday, my appetite came back and I must have overdone it eating regular food (salad, coffee, etc). Today I feel fine but the chills/heat is back and I am starting to worry that I'm getting dehydrated. Trying to drink water here and there but not sure my stomach is having it. Sigh. I hope this goes away soon!
Monday, May 2, 2011
4/25-4/29
Monday
2 sets only (ran out of time on the third but needed to save something for the metcon):
5 pistols/leg (holding red band for first, then to 20″ box for the second... a little too easy)
10 deadhangs (red band for first, then blue band for second... tough)
20 push ups on knees (watch out for worming)
Metcon: DNF (9 rds + 7 KBS) at 70# PJ, 44# KBS
Rope broke again! KBSes destroyed my forearms and made the PJs so much harder. I just couldn’t get through that last round of KBSes or I would’ve been home free with those last 12 DUs. Another 30 seconds and I would have gotten it!
Kurt's advice was to fight to get external rotation (elbows out) for a safer overhead lift.
Post – No arms left.
Tuesday CFCE at home
4min/2min/1min/2min/4min
891/452/224/438/866 (Total = 2871m)
11.6
I had it in my head that I was going to do unbanded kipping regular pullups. I was ready to give them a whirl!
Completed the round of 12 plus 12 thrusters at 55#
I wanted to go 65# but a little too nervous about it so I checked that ego and went with 55#. I think that was the right weight for me in retrospect. I don't have a record of doing thrusters in a WOD using more than 53# so that made me really happy! Oh, and those unbanded pullups felt really. Pretty broken but that's okay! Rx'ed Fran, here I come!
Much thanks to JJ for helping me through this!
Olympic Snatch 1RM
Snatch 1RM: 75# (80# fx5+)
I need to work on a few things... first, I need to get used that kind of weight on my shoulders in a snatch grip so I need to work on things like OHS and snatch balance. 75# went up real easy but my form totally broke down at 80#. Things to note:
- Finish my pull and fully open hips
- Stack bar a little more behind instead of chasing it out front
- A slightly wider grip than I had been using
2 sets only (ran out of time on the third but needed to save something for the metcon):
5 pistols/leg (holding red band for first, then to 20″ box for the second... a little too easy)
10 deadhangs (red band for first, then blue band for second... tough)
20 push ups on knees (watch out for worming)
Metcon: DNF (9 rds + 7 KBS) at 70# PJ, 44# KBS
Rope broke again! KBSes destroyed my forearms and made the PJs so much harder. I just couldn’t get through that last round of KBSes or I would’ve been home free with those last 12 DUs. Another 30 seconds and I would have gotten it!
Kurt's advice was to fight to get external rotation (elbows out) for a safer overhead lift.
Post – No arms left.
Tuesday CFCE at home
4min/2min/1min/2min/4min
891/452/224/438/866 (Total = 2871m)
11.6
I had it in my head that I was going to do unbanded kipping regular pullups. I was ready to give them a whirl!
Completed the round of 12 plus 12 thrusters at 55#
I wanted to go 65# but a little too nervous about it so I checked that ego and went with 55#. I think that was the right weight for me in retrospect. I don't have a record of doing thrusters in a WOD using more than 53# so that made me really happy! Oh, and those unbanded pullups felt really. Pretty broken but that's okay! Rx'ed Fran, here I come!
Much thanks to JJ for helping me through this!
Olympic Snatch 1RM
Snatch 1RM: 75# (80# fx5+)
I need to work on a few things... first, I need to get used that kind of weight on my shoulders in a snatch grip so I need to work on things like OHS and snatch balance. 75# went up real easy but my form totally broke down at 80#. Things to note:
- Finish my pull and fully open hips
- Stack bar a little more behind instead of chasing it out front
- A slightly wider grip than I had been using
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