Lower KBS

Strength: Press at 65#
5 rounds: 12 KBS (12kg) / 10 TTB / 12 PP (55#)
11:37

Not feeling the best today and a 1 pood KBS didn't feel very good so I stepped it down. I could have done 65# for the PP but I didn't need to.

Crazy post-WOD

Sometimes, this kind of thing happens at Sasquatch...

5 rounds of 15 WB (rx, 14#) / 20 DU / 10 TTB
12:54

Post-WOD "easy" Helen: 14:55

Happy New Year!

5 rounds of 7 hang clean (75#) / 14 TTB / 21 WB (10#)
20:22

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.

Bears

Metcon:
8 bear complexes (75#, rx) - thrusters from squat clean and BS were allowed
16 TTB
400m run
6 BC
12 TTB
400m run
4 BC
8 TTB
400m run
15:29

Post: one-handed handstand work
Post-post: 3x5 ring rows and some shoulder rotation work with a 2.5# plate

75# on the BC did not feel very heavy today. Must have been all those croissants I've been eating. I felt more winded than anything. Must have been all those croissants too. Been doing a good job of kipping TTBs lately but not in the first round today. That cost me a bit.
Shoulders a bit tight from all the work this week, hence some of the rotations.

Rough day for the abs!

Metcon: 5 rounds of 8 PP(75#, rx) / 10 TTB / 12 push ups / 400m run
25:54

Post: 4 rounds of 30 hollow rocks / one min plank (not for time)

I did the entire metcon rx'ed today... first time I've ever rx'ed a push up WOD! Feeling pretty good about being able to do 60 rx'ed push ups, chest to deck and I tried hard not to have any worming. Singles and doubles towards the end.
The post WOD was the worst. I have a very weak core so I suppose it was good that I work on these but hollow rocks were in sets of 5 and plank holds were in sets of 15s holds. Not good.

New movement! Single Arm KB C&J!

Strength: DL (Cycle 2, Week 2)
5 reps @ 40% (95#)
5 reps @ 50% (120#)
3 reps @ 60% (145#)
3 reps @ 70% (165#)
3 reps @ 80% (190#)
3+ reps @ 90% (215#): 6 reps

Metcon: 3 rounds of
15 KB SDHP (1 pood, rx)
10 TTB (10/5-5/4-3-2-1)
12 single arm KB C&J - 6 each arm(1 pood, rx)
8:40

Post: 2x10 GHD sit ups, 2x10 back ext
Post-post: 3 x ME push ups: 11-7-6 (approx 60s rest in between)

DLs felt pretty good again. I probably had one more but lost my grip. Happens every week.
For metcon, I taped my middle three fingers with the rings of tape and it helped a lot, especially with the TTB. To my surprise, I strung my first 10 TTB super efficiently! Rhythm got thrown off a bit in the last round so broke it up all weird. I was afraid of the single arm KB C&J with one pood, especially for my left side but it turned out to be better than expected.
I feel like all my accessory GHD sit up work has been paying off. I also need to start addressing my push up weakness so I'm going to be doing more ME push up work post-WOD.

TTB :(

Day 10 at Sasquatch CF

Snatch Balance work just to 45#
Then, Snatch 2-2-2-1-1... forgot the progression... maybe 5# increments to 75#.
Metcon: 9 rounds of 4 hang cleans (rx+ at 75#) / 8 TTB / 1 min rest
16:57
Post-WOD: none

I was pretty sore from the 250 squats and 125 KBS yesterday so the snatch balance turned into just a warm up of the hips. Worked up to 75# on the snatch and it felt pretty easy on the second attempt. All I needed was for Tim to tell me to commit. I probably had 80# in me today but I didn't really want to stress out the hips too much.
It's been a while since I went this heavy on HPCs and they were unbroken and quick. Also, I was more aware of my form for fear of ending up with the terrible bruises on my thigh. Right side looks ok, left side has some minor bruising. TTBs were terrible but I managed to string 2s and 3s. Ripped on the 7th round so I had to do v-ups. Next time, switch to GHDs instead now that they have a machine (yay!).
Something feels weird in my right wrist / forearm. When I hold my hand out in front with palms down and rotate wrist so thumb is up, hurts at about 90 degrees. Monitor and lay off it!

Oh Monday...

Day 9 at Sasquatch CF

5 rounds of 50 DU / 25 KBS at 16kg (rx) / 50 air squats
21:18

Post-WOD: kipping PUs / TTBs

Felt pretty fatigued on the DUs today... not a good stringing day and had a few misses that really hurt. The 1 pood KBS felt pretty good today... this probably means that I should be going up to the 44# on lower rep KBS WODs. Air squats were air squats... slow and steady except I went too fast (and unbroken) on the first round. Really wanted sub 20 but was mentally weak in that last round (aka too many breaks).
Strung 10 kipping PUs post-WOD and 4 or 5 TTBs. Attempted 2 CTBs but no dice today.

Also, PR'ed my 500m row in the warmup at 2:03. Haha I don't know what got into my head but I guess I've been meaning to knock that one out.

V-up

Day 3 at Sasquatch CF

70 DUs
60 v-ups
50 burpees
40 box jumps (Rx 20")
30 mountain climbers
20 KB SDHP (Rx 1 pood)
10 ball slams (Rx 20#)
400m run
18:12

Post-WOD: Kipping TTB work (strung 3), kipping pull up work (strung 9), some ring work for shoulder stability, testing out kipping HSPUs (don't arch back too much)

The two boxes I've tried so far don't have GHDs so v-ups are the subs for GHDs. Limiting factor was the v-ups as I spent most of my time laying on the ground (I have bad core strength). GHDs would have hurt a lot more I'm sure.
Other than the v-ups, everything would have been just fine but because of where the v-ups showed up in this WOD, everything that came after it sucked.

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.

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!

4/18-4/22

Monday Chipper
FS 3x2 @ 110# (ran out of time for third set but 110 felt good)
Metcon: 33:59
(6# WB, knee push ups, red band pull ups, HSPUs with 2 ab mats for two reps and then went to 3 ab mats)
This destroyed any squatting muscles I have. So much volume! I couldn't squat without soreness until Friday!

Tuesday's WOD
Made this up on Thursday instead of 11.5 since I couldn't squat without pain and therefore, no wallballs. Also skipped the snatch work too.

Metcon at 80#: 7:00
Lost some time when my rope broke after the first 20 (unbroken) DUs. Got tripped up a bit in the 40 and 30 round but stayed unbroken on the 20 and 10 DU rounds. 80# felt right for today but it's not too heavy for me in general. I feel like I redeemed myself a bit from the DU disaster last week.

Post: some TTB kip work to get the rhythm down. Good practice with the gang.

Friday!
BP: Worked on form with the bar and then 53#. Got in one set at 63# before I re-tweaked my neck/shoulder/back just getting set on the bench. Sigh.

Metcon at 50#: 6:38
Burpees unbroken. I redid the last two PPs because Kurt called me out on my push jerks. It wasn't that 50# was heavy... I just got lazy as I got fatigued.

Post: JM presses with a 20# bar. Start from locked out bench position. Lower bar to eye level and press bar up to lock out bench position. Good lower tricep work. Nice and sore for a day and a half there!

Also threw in some kip work (pullups and ttbs) at the end. Got that ttb rhythm down!