Double WOD??

A. 4 rounds of 10 OHS (rx, 65#) / 30 DU / 10 box jump (rx, 20")
9:30

B. 10 min "easy" row: 2119m

FS PR

FS PR: 145#



FS 1RM: 45(10)-75(6)-95(3)-115-135-145
Metcon: 6 rounds of 42 DU / 12 PP / 9 OHS at 55#
16:??

I didn't intend to go for a PR today but as I was lifting, the weight felt good. 135# actually felt easier than I expected. I had done 130# twice back in June and I also cleaned 130# back in October. 145# was a bit sticky and slow but was good that it wasn't too much of a fight that I saw stars after.
I might have gone a little too fast on the metcon as I was a bit light headed towards the end.

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.

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.

Snatch PR!

PR: 85# Snatch
Strength: subbed Snatch work
Metcon: 10 rounds of 10 push ups (rx) / 10 KBS (35#, rx) / 10 sit ups with ab mat
14:41

I've been thinking about fixing my pull so I subbed Snatch work for the strength work today. In the end, I did a bunch of hang power snatches and OHSes before I went into full squat snatch. Hit 85# perfectly and it actually felt easy. It gave me the confidence to go higher but was convinced to go past my planned weight increase. Failed 95# twice before I gave up. Should have gone 85-90-95 but I know I have 95# in me. I lost the bar in front (figures). I know that to get 95#, my pull would have to be perfect. Keep practicing!

Wendler Cycle 2

Strength: Back Squat 1RM + 5%
5 reps @ 40% (65#)
5 reps @ 50% (80#)
3 reps @ 60% (95#)
5 reps @ 65% (100#)
5 reps @ 75% (115#)
5+ reps @ 85% (135#): 6 reps

Metcon: 10->1 OHS (65# rx) / 10->1 WB (14# rx)
12:53

Post: 3x1 deadhangs!!!

In cycle 2 of the Wendler (what happened to deload week?) now. I was thrown for a loop when I saw the 1RM + 5% on the board and the 5:30pm class had tons of people so we were a little short on the smaller weights (2.5# and 5# plates).
Metcon time seemed pretty horrible. I haven't done rx'ed wall balls to 10 feet in forever and I was determined to get 'er done since I didn't realize last time that the line was not 10 feet (have to go over the line for rx). A lot of singles there.
OHS were slow and steady. This may be the heaviest OHSes I've done in a WOD and my back felt it. I didn't drop the bar because I didn't want to snatch it more than I needed to (all power snatches).

I was stretching out my back... hanging off the GHD, hanging off the pullup bar... then I thought I'd give a deadhang a shot (I shed 3-4 lbs since my last attempt) and I had one! Then, I got another! And another! I was pretty stoked! Made my day :)

I suck at TTBs

Day 2 at Sasquatch CF

Strength: Power Clean 1RM
95-105-115f-115f-115f-110

10/9/8/7/6/5/4/3/2/1 OHS at 55# (Rx was 65#)
1/2/3/4/5/6/7/8/9/10 TTB
13:47

Post-WOD: DUs for a minute.

I asked to make up Tuesday's WOD on Wednesday so I went solo on this while everyone around me did DUs, WBs, and burpees (I think it took most people 20 min but Coach Tim logged it rx'ed at 8 min or so!). I had some form issues at 115#. I wasn't opening hips all the way. I had early arm bend. I had a late second pull. I didn't get low enough to catch it (still a power clean). I was running out of time so I dropped the weight a bit and hit 110# on the first attempt. It's a PR but I haven't done 1RM PCs in so long (last time was in early 2010 at 95#). Definitely got more in me with some work.
All OHSes were unbroken but the set of 7 really sucked. Coach Marshall reminded me to push knees out. TTBs were all pretty broken starting in the set of 7. I still can't string these damn things... so inefficient. Laddering up on TTBs was really tough too... took me almost two minutes to close out that set of 10.

8/24-29

After FOUR days off to rest up my quads, they finally felt ready to work out again despite some lingering soreness. Seriously needed some mobility work on the hips before I took on Wednesday's WOD
Pre: 15 min of hip warm up that I reeeeally needed.

Power Clean 4×3 @ 95#
Worked on form a little more since I am still not coming in contact with mid-thigh. Kurt’s tip to stay in heels a little longer during the pull was helpful.

Metcon with 9 pull-ups/9 plyo push-ups on knees: 15:20
Sucking wind halfway through third row... pace dropped off pretty bad. Need to get back on that rower at home and do intervals, possibly once a week.

Post – Pendlay Row 2×8 at 42#, 2×8 at 45#
PostPost – 1 strict ring dip!

Monday's WOD on Thursday
OHS 65(5)-75(5)-85(5)-95(5)-100(3)
Hmm... I wonder what my 1RM is...

Metcon @ 55#, 24″ box: 18 through all 10 rounds
My goal was to stay pretty consistent through all the rounds. I had like 3 seconds left in a few rounds... just not enough to pick up the bar for another snatch and I had a couple of rounds where time was up after I clapped on my last burpee.

Post: 3×5 deadhangs with red band. Lats were complaining so I stopped.


Topped off the week with a 20+ mile bike ride from Morton Grove to the Botanic Gardens along the Chicago North Branch Trail on a gorgeous Sunday afternoon.

8/1-4

Monday's WOD
Snatch 6×2 at 63#
I can’t seem to chain these as I needed to reset my feet each time.

Metcon (subbed 20# DBs strict presses for HSPUs / 24″ box / 1 pood): 9:01
Sub due to wrist. Kept presses strict throughout. Left shoulder is weaker than my right… resulting in a bit of back arching. Quite happy that I managed to string some 24″ box jumps. KBS broken only once in the 4th round.

Post – Snatch Grip RDL 4 x 8 at 65#
Not 110% of snatch but had some trouble gripping the bar. Hamstrings could have handled more weight though.

Sweet! I got an article posted on the blog! Yay!

Wednesday's WOD
C&J 6×2 ish at 83#. Did a couple at 105#... felt good. Per Bryce, don’t pull/bend arms before bar hits upper mid thigh.

Metcon at 55# and regular pullups: 6:57
Blood blister on my right hand... every time!! :(

Post: tabata row max: 84, min: 78 (84-84-83-79-79-78-78-80)

6/13-15

Nice to see some brushing up of technique work ahead of CFT and the strength cycle!

Monday's WOD
Squat technique: Keep core tighter. Sit back, squeeze hips. Knees out. High bar – use narrower grip so shoulders will have a shelf for bar to sit on.

Metcon at 50# and regular kipping pullups: 9:34

The right weight for OHS (shoulders and core had minor stability issues), maybe just a tad light for PP. Grip was starting to go in the round of 6s. Missed the last TTB b/c I rushed it. D’oh!

Post – 10-10-10 Good Mornings with 20#, 35#, 45# bars

Tuesday, got in 1.5 hours of tennis. Nice evening for that!

Wednesday's WOD
Press technique: engage before unracking the bar.
DL technique: neutral head, straight shins (to avoid butt being too low), hips rise with bar, pull bar close to body (up shins/thighs), open all the way at the top (shoulders behind hips).

Metcon rx’ed: 9 rounds + 8 box jumps. UGH! EIGHT!

Post: 4x20s ski erg (4 cals each round... really?!?!)

Hamstrings tight from the GMs. Will be resting those up before CFT!

Regional WOD 4

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...