Working out sore

Metcon: 3 rounds of
20 med ball cleans (14#, rx)
100m OH carry (25# plate, rx)
20 BS (75#, bm)
12:02

Despite persisting soreness in quads from Monday's thrusters and in back/glutes from Tuesday's DLs, I decided to go knowing three days off were to follow. The 75# BS felt particularly heavy today but I guess I shouldn't be surprised.

Saturday, JJ and I biked about 10 miles around downtown Vancouver with our friends. Really love the dedicated bike lanes there that are separated from traffic. Quads made it through but can't say they were the happiest.
Sunday update: quads still moderately sore. Might have to bite the bullet and take a few more rest days for them.

Iron Horse Trail

No CF today but took advantage of the beautiful afternoon. We went for a 16.4 mile out and back bike ride along the Iron Horse Trail. Gradient was quite nice as I could have biked forever on the way up because it wasn't too taxing. The downhill back down was real nice too though the packed gravel had large lumps making our ride quite bumpy. My bike's a hybrid so not the best shocks. Great scenery along the Olallie State Park stretch (pictured). Next time, we'll pick up where we left off (Garcia Road) and continue west.

8/30-9/4

Tuesday: 8 x 1:00/1:00r on C2: 237-240-239-240-240-240-241-243
Average pace was 2:05/500m at 32s/m. Looks like I paced a bit too much in the first round.

Wednesday's WOD
Metcon rx’ed: 18:18
First round of PUs were 10/5. Then some 5s in the second and third rounds but mostly singles. Fourth and fifth round runs were slow but tried to pose throughout and it felt okay. Popped blood blister about 3 PUs in the last round and tore hand another 2 PUs later. Last 10 PUs probably took 2 minutes... ugh. Thanks to Karen for suggesting deadhangs!

Friday's WOD
PC&J Int: 1×103# and then 2×93# to work on dip and jerk stance.
Smaller and more upright dip instead of trying to dip lower and end up folding forward. Back leg heel out for more stability. Stance has been a little narrow in the past as well.

Metcon at 80# and purple band: 7:01
Tried to get in sub 7 but couldn’t lock out the last two reps so I had to break. Unbroken FS on the 20 and 5 rounds but broke once on the rest.

Post – 4×8 JM Press with 5# DBs

Saturday: 2 hours of rock climbing at Vertical Endeavours
Sunday: 18 miles on the bike (9 miles one way) to the Chicago Botanic Garde

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.

CFT

Friday night, had a work happy hour so couldn't make it in for CFT. Instead, after the happy hour, got in about an hour or so of tennis in but felt generally weak after just one drink...

Saturday morning CFT
BS: 175 (tied PR). 145-165-175. Try 180 next.
Press: 65 (5# off PR). Warmed up with bar. 55# x3. Then 65#. Failed 70# x3.
DL: 225 (tied PR). 175-205-235f-225-235f. Try for 230# next time.
CFT: 465 (5# off pre-injury CFT!)

Pretty happy with this given the last year and a half have been ups and downs in terms of injury/work schedule. Being back at a 175# BS makes me feel really good b/c I hurt my hip about a week into CFT last year. Now, just don't be stupid when going through the strength cycle. Press at 70# was so close every time and got closer with each attempt! I'm wondering if my warm up sets weren't done properly but I was also trying to balance being tired out from it. For DL, I felt the bar move on my 235# attempt but the weights definitely were not coming off the ground. Do NOT drop DLs from the top. Must lower with hands on the bar.

After CFT, JJ and I biked 22ish miles, all the way to Northerly Island and back. Wasn't so bad, especially after the CFT!