Almost two weeks since last WOD!

Strength: 4 x ME deadhang pullup: 1-2-2-2
Metcon: 21-15-9 OHS (45#, mod) / TTB / PP (45#, mod)
10:04

First WOD in almost two weeks. Thanksgiving and a long week of working late made it difficult to get in the gym. Decided to take a lighter weight just to get back into things.

Fran

Fran rx'ed: 8:45 (8 sec PR over 6/9/11)

Post: 3 rounds of 20 hollow rocks / 1 min plank / 30 sit ups

Fran left me rolling around on the ground for a long time because my quads were burning. I felt like I moved better at thrusters and pull ups than the last time but must have had too many rest breaks since I barely got a PR. I had hoped to get sub 8. Must try harder.
Post WOD was horrible. I took longer than the WOD PLUS I half assed it too.

As I write this two days later, my lats and quads are still quite sore.

Occupy Strength

Congrats to the Sasquatch crew at WA's Occupy Strength competition!

Press PR!

PR: 77.5# Strict Press


Press: 45(10)-55(7)-60(3)-65-70-75-77.5
Metcon: 14min AMRAP of 6 C&J (95#, bm) / 10 v-ups / 6 bar burpees
5 rounds + 3 C&Js

I knew I had to retest my press after having hit a Press 5RM of 65# about a month ago. Here was my chance and I knew I had to nail 75#. It went up easier than expected so I gave 77.5# a shot. There was some struggling but in the end, I made it and was very excited that I hit another goal!
Decided to go 95# today. First time with a 95# overhead barbell movement in a WOD ever. It was tough. First 2.5 rounds were push jerks. Later rounds, I had to resort to split jerks. That may have been too much impact for my right knee which has been bothering me since. Foam roll, fish oil, stretching, and rest are much needed.

Snatch PR!

PR: 92.5# snatch (full squat)

Three weeks ago, I PR'ed on a squat snatch during class (a 4# PR in well over a year). I hadn't worked on it much over the past year and I've been thinking about it a lot more lately.
Thanks to Tim, JJ and I got to work on that lift this morning. I worked on hang snatches, power snatches, snatch balances, and finally squat snatches (with emphasis on the positions). It was an hour of work on this and at the end, I hit the right cues and got under 92.5# after 2 tries. A solid squat catch saved me as I hung out in the bottom longer than normal before standing the weight up.
A few cues to remember:
- Be patient on first pull to power position
- Pull bar into hips, shoulder over and in front of bar
- Hip extension, think about hitting the bar with the hips
- Need to stop losing the bar in front on the catch. Commit.
- Need more speed when dropping under the bar.

I am pretty happy with the 7.5# PR in 3 weeks. Try 95# next time. I failed it three times today but I'm pretty sure I have it... hips were too tired from the long lifting session.

6 rounds...

Metcon: 6 rounds of
12 med ball cleans (14#)
12 pull ups
12 box jumps (20")
12 push ups
18:28

Six rounds is a lot but this went by faster than I expected. Interestingly enough, push ups were harder for me than pull ups today. Longest number of pull ups I've gone without rips so I am happy.

Packed classes!

Strength: DL 5-5-5-5-5: 115-145-175-195-205
Metcon:
400m run
4 rounds of 8 PP (65#, rx) / 20 sit ups / 8 OHS (65#, rx)
400m run
12:58

Post: shoulder stretching

Crazy packed evening classes today! Ran out of time to max out on 5RM DL so just turned into 5-5-5-5-5. Went unbroken for the first two rounds. PP got split up in the last two rounds; OHS split in the third. 400m runs were slow (and cold)!
Needed to stretch out the tightness in the shoulder after the OHSes.