I felt good this morn, with no real DOMS setting in yet from "Danny" yesterday.
Great energy at Beacon this morn... awesome member classes and coaching the free class is always fun.
Open gym, deciding what to do, another athlete said, "let's do a PU tabata". OIY, big mistake!
Score was 44 total (not a pr) with my lowest round being 4. My rounds went 8-7-6-5-5-5-4-4. I felt this IMMEDIATELY after we were done in my peck and traps. I knew there was no more upper body work to be done that day. After some "visiting", I came home. I knew whatever else I did today I could do at home.
I ended up doing some skl work on air squats...holding onto the butcher block table leg when I needed assistance at the bottom.
I did 5x4 of those. I do feel like they are definitely better than they were. So much of this is mindset in just effing doing them!
I also did 5x3 of strict PLUs with my blue band. I know I thought no more upper body, but it kind of felt good to stretch out my arms...but again, now I am really sore.
So a mini Saturday.
Saturday, December 29, 2012
Friday, December 28, 2012
"Danny"
It's been three days since I've actually WODded. I took th 26th and 27th off. Then my cold got the better of me on the 28th, so I hunkered in the house as the snow piled up. I got out in the early evening and shoveled/snow blowed the driveway and doggie maze out back. Felt good to get out and actually felt less snotty by then, so yay!
Coached four classes this morn then got to WOD at the noon class. After coaching athletes through "Danny" all morning and knowing I was feeling well enough to get after it, I was looking forward to noon! I was particularly interested in the challenge the PLUs would bring my way. I hadn't done high rep PLUs since my surgery. I was curious how I would fare.
"Danny"
20min AMRAP
30 box jumps 20"
20 push presses 75#
30 pull ups
2+74 rx
This was right on par with the rest of the peeps who had done it so far. That meant that as fractured as my PLUs were each round, they didn't slow me down all that exponentially. So, breakdown:
Box jumps were all steady and UB: jump up/step down.
PP were 10-5-5/7-3-5-5/5-5-6-4.
PLUs were all about the same: 5-then 3's and 2's, then the last 8-10 of each rd I did were all singles. I made a special effort to get off the bar then right back up. I didn't want to waste any reps and since I need to rethink/rework how I do PLUs with this "new me/weakened grip" this is my first angle I want to work on. Overall, while I was admittedly frustrated about 'losing' my PLUs, I was pleased at managing to rethink how to attack them and be able to stay with that. Keep on this annie!
Today I also pushed my restart button re: nutrition. I ate more sugar the last two days than I had in forever, and, not wanting to slip into the icky-nutrition-abyss, I didn't want my slacking to go on at all!
Coached four classes this morn then got to WOD at the noon class. After coaching athletes through "Danny" all morning and knowing I was feeling well enough to get after it, I was looking forward to noon! I was particularly interested in the challenge the PLUs would bring my way. I hadn't done high rep PLUs since my surgery. I was curious how I would fare.
"Danny"
20min AMRAP
30 box jumps 20"
20 push presses 75#
30 pull ups
2+74 rx
This was right on par with the rest of the peeps who had done it so far. That meant that as fractured as my PLUs were each round, they didn't slow me down all that exponentially. So, breakdown:
Box jumps were all steady and UB: jump up/step down.
PP were 10-5-5/7-3-5-5/5-5-6-4.
PLUs were all about the same: 5-then 3's and 2's, then the last 8-10 of each rd I did were all singles. I made a special effort to get off the bar then right back up. I didn't want to waste any reps and since I need to rethink/rework how I do PLUs with this "new me/weakened grip" this is my first angle I want to work on. Overall, while I was admittedly frustrated about 'losing' my PLUs, I was pleased at managing to rethink how to attack them and be able to stay with that. Keep on this annie!
Today I also pushed my restart button re: nutrition. I ate more sugar the last two days than I had in forever, and, not wanting to slip into the icky-nutrition-abyss, I didn't want my slacking to go on at all!
Tuesday, December 25, 2012
not the best....
Today I wasted a workout. My bad.
My coach wanted me to work on getting lower when I received the snatch. Simple day for me, small challenge from him, but I got to the gym and was distracted by "my" Beacon people who were there and altho I did my snatch work (5 x 1 @ 80#), I didn't really sink my teeth into it.
My efforts are posted below. I clearly was not opening up and pulled early on all of them. Only one is really close to being a legit effort. But post I will because I know it's all part of the process.... arrrg! ;)
After my work on the snatch, I WODded with class.
It was a great WOD, with movements that one of our members like, and for whom we created the WOD...Candy Cane. (Candace bought us the new IPad after our other one was stolen.)
A) 6 heavy KB swings EMOM 7 mins : 53# "high Russian"
B) 5 rds FT:
10 PUs
20 air squats
30 sit ups
40 running singles
11:43
This was pretty awesome. Everything was UB except the PUs.
Rds 1 and 2 were UB. 3 was 8-2. 4 and 5 were 5-3-2.
Couple days off, then back to max efforts ON ALL WODs... :)
My coach wanted me to work on getting lower when I received the snatch. Simple day for me, small challenge from him, but I got to the gym and was distracted by "my" Beacon people who were there and altho I did my snatch work (5 x 1 @ 80#), I didn't really sink my teeth into it.
My efforts are posted below. I clearly was not opening up and pulled early on all of them. Only one is really close to being a legit effort. But post I will because I know it's all part of the process.... arrrg! ;)
After my work on the snatch, I WODded with class.
It was a great WOD, with movements that one of our members like, and for whom we created the WOD...Candy Cane. (Candace bought us the new IPad after our other one was stolen.)
A) 6 heavy KB swings EMOM 7 mins : 53# "high Russian"
B) 5 rds FT:
10 PUs
20 air squats
30 sit ups
40 running singles
11:43
This was pretty awesome. Everything was UB except the PUs.
Rds 1 and 2 were UB. 3 was 8-2. 4 and 5 were 5-3-2.
Couple days off, then back to max efforts ON ALL WODs... :)
Sunday, December 23, 2012
Sun Fun
I subbed out a workout day today for yesterday. After coaching yesterday, I was talking to some members, enjoying some laughs, and then wanted to get some things done before my kids, Sara and s-i-l John, showed up for their visit.
I chose to do a past Beacon WOD that I had wanted to do, then made up another one, both being short-ish AMRAPs.
A) 8min AMRAP
Buy-In: 8 tire flips (I used the tire that was a little lighter so I did 16 instead of 8)
Then:
8 box j's 20"
8 ball slams 15#
8rds even
The got tough on the legs at rd 6. They felt a little rubbery at this point! Ball slams were low enough of a count that they didn't get too hard. A lung burner!
B) 6min AMRAP
20 wall ball sit-ups 15# ball
run 4 lengths of gym
3 + 16
Those wall balls got reeeeally hard. I actually thought this was a challenging little WOD. It was a great "push" alternative to bench press or push ups. Had I used a lighter ball, it wouldn't have been as tough. The runs were just good to get in.
I chose to do a past Beacon WOD that I had wanted to do, then made up another one, both being short-ish AMRAPs.
A) 8min AMRAP
Buy-In: 8 tire flips (I used the tire that was a little lighter so I did 16 instead of 8)
Then:
8 box j's 20"
8 ball slams 15#
8rds even
The got tough on the legs at rd 6. They felt a little rubbery at this point! Ball slams were low enough of a count that they didn't get too hard. A lung burner!
B) 6min AMRAP
20 wall ball sit-ups 15# ball
run 4 lengths of gym
3 + 16
Those wall balls got reeeeally hard. I actually thought this was a challenging little WOD. It was a great "push" alternative to bench press or push ups. Had I used a lighter ball, it wouldn't have been as tough. The runs were just good to get in.
Friday, December 21, 2012
I'm still here
Today is the end of the world, but I'm still here :) so wind nor rain nor snow (of which we had all three!) could keep me away from Beacon this morning. I coached four classes then got to my workout.
I'm sure there's a way on my phone to combine all the little vid snippets of the lifts today, but I haven't taken the time to really figure it out, so be prepared for lots of little vids!
Warmed up with a row, some shoulder mobility then:
10 mins DU practice again. And again, I used the heavier ropes and concentrated on speed and getting some DUs. I'm starting to feel confident again with them, even though I'm not at all consistent with them. This is a time when "sets of" is not a good mindset for me. When I have trouble with them, it gets worse when I am failing at sets all the time. Better for me just to be relaxed and practice and throw in some strings. The strings will get longer. I'm really effin' sick of this ebb and flow with my DUs, but whatev.
A) 5 x 1 snatch @ 80#
I'll post the vids in order. The weight felt pretty easy today. So happy about that. My technique felt pretty smooth on the first three. Bar was fairly close to my body. I think I was straightening my legs too much during the first pull, so by the time I got to the hang position, I lost some of my power.
I took too long a break between 3rd and 4th lift, and it's noticeable in the vid of the 4th lift. My butt rose first, legs waaay too straight and the bar was really far from my body so I ended up on my toes.
The 5th was a little tighter again.
B) 5 x 1 C & Jerk @ 95#
I videoed a couple, one using a split jerk (3rd rep) and one using a push jerk (5th rep). I felt smooth on my cleans. 95# felt surprisingly *light* today. My speed could have been better, and I KNOW I pulled early on a couple. Overall, the cleans felt good.
My jerks, of any kind, felt heavy, which is backward for me! Must be with all the DL pulling I'm doing, the pulled weights from below don't feel as heavy.
lastly:
FS 5 x 1- increasing wt, but not a 1rm
1: 95# 2: 105# 3: 115# 4: 125# 5: 140#
These felt heavy today. My squats were feeling marginal. Not sure I had really good depth and I was too lazy to go get a target set up by this time.
No vids of these.
I think for tomorrow I'm going to piece together a couple metcons from this previous week that I wanted to do that involve box jumps, ball slams, etc.
I know this is a long entry today already, but I'm starting to think about what I need to do more work on skill-wise before the Opens: keep at my t2b, work on c2b off a box, or with bands (strengthening with some benching and more strict PLU sets for warm ups), keep shuttle runs in my metcons, rope climbs, HSPUs...mainly those at the moment. I'm not sure I'll need MUs, and I'm not going to focus on those. My lower delt may not be able to handle lots of work on those anyway. I know that just all that work during the first month of my training (before my surgery) really did a number on the delt and it took me a while to feel recovered from that. I don't want that happening again right before the Opens!
Obvie paying attention to my program, I'm going to add in some of this skill work for warm ups....or post-workouts, depending on what best works.
I'm sure there's a way on my phone to combine all the little vid snippets of the lifts today, but I haven't taken the time to really figure it out, so be prepared for lots of little vids!
Warmed up with a row, some shoulder mobility then:
10 mins DU practice again. And again, I used the heavier ropes and concentrated on speed and getting some DUs. I'm starting to feel confident again with them, even though I'm not at all consistent with them. This is a time when "sets of" is not a good mindset for me. When I have trouble with them, it gets worse when I am failing at sets all the time. Better for me just to be relaxed and practice and throw in some strings. The strings will get longer. I'm really effin' sick of this ebb and flow with my DUs, but whatev.
A) 5 x 1 snatch @ 80#
I'll post the vids in order. The weight felt pretty easy today. So happy about that. My technique felt pretty smooth on the first three. Bar was fairly close to my body. I think I was straightening my legs too much during the first pull, so by the time I got to the hang position, I lost some of my power.
I took too long a break between 3rd and 4th lift, and it's noticeable in the vid of the 4th lift. My butt rose first, legs waaay too straight and the bar was really far from my body so I ended up on my toes.
The 5th was a little tighter again.
B) 5 x 1 C & Jerk @ 95#
I videoed a couple, one using a split jerk (3rd rep) and one using a push jerk (5th rep). I felt smooth on my cleans. 95# felt surprisingly *light* today. My speed could have been better, and I KNOW I pulled early on a couple. Overall, the cleans felt good.
My jerks, of any kind, felt heavy, which is backward for me! Must be with all the DL pulling I'm doing, the pulled weights from below don't feel as heavy.
FS 5 x 1- increasing wt, but not a 1rm
1: 95# 2: 105# 3: 115# 4: 125# 5: 140#
These felt heavy today. My squats were feeling marginal. Not sure I had really good depth and I was too lazy to go get a target set up by this time.
No vids of these.
I think for tomorrow I'm going to piece together a couple metcons from this previous week that I wanted to do that involve box jumps, ball slams, etc.
I know this is a long entry today already, but I'm starting to think about what I need to do more work on skill-wise before the Opens: keep at my t2b, work on c2b off a box, or with bands (strengthening with some benching and more strict PLU sets for warm ups), keep shuttle runs in my metcons, rope climbs, HSPUs...mainly those at the moment. I'm not sure I'll need MUs, and I'm not going to focus on those. My lower delt may not be able to handle lots of work on those anyway. I know that just all that work during the first month of my training (before my surgery) really did a number on the delt and it took me a while to feel recovered from that. I don't want that happening again right before the Opens!
Obvie paying attention to my program, I'm going to add in some of this skill work for warm ups....or post-workouts, depending on what best works.
Wednesday, December 19, 2012
pieced together and a triplet
Yesterday (tues) was a bit of an odd day.
I felt like crap in the morn...felt like, and still feel like I might be getting a cold. Sore throat, a little foggy-headed, but sleep will help! So yesterday I managed to get a pieced together workout at home, then coached, came home, did some Christmas stuff, back to coach two more classes, then off to *represent* at a Lulu gathering.
I basically came up with a few movements to get in something, even though I wasn't really feeling like doing anything.
A)5 rds: 25 jumping jacks then a 1 min plank hold
I was using the minute hand on the clock in my den and got lost as to the true time.
Going back and forth from quick breathing to the plank hold was kind of hard the first couple rounds. My throat just felt so dry... I managed to hold the plank on all of the holds.
B)DB ext rots: I used the 10# for this. 10x each side x 3
Then I did a lot of mobility, spending a lot of time on my foam roller.
Just enough today...for me anyway. ;)
Back to some DU practice today.
A) 10 min on DUs- shooting for 10 sets of 10 UB
So, I decided to go back to the heavier rope that I started on. I really need to stay at 'square one' for a little while. I actually got 1 set UB and decided to go back to 1DU/2singles, doing 40 DUs, then 25. I wanted to have a relaxed, successful rope day today.
B) 10 DL @ 155# AFAP
sprint length of gym (approx 25m)
sled push back
x 5
Below are the times/rd and the vids from rds 2 and 5. (just forgot to tape 1st rd)
I started slow with the DLs on rd 1.
The rest of the rounds felt even. The runs are good for me...and by that I mean it's a good idea to keep shuttle runs in my programming. I've added them a couple times and warm up with them once in a while instead of the row.
**I look like a frickin' slow old lady when I run! hahaha
I looked like I was losing my shoulder set on many of the TnG resets. Overall, these felt good. Dropping the bar after the 10th and then turning to run was always a moment of giggle because my hammies needed to calm down a little.
Having to push the sled back during my *rest* was totally disgusting! hahaha My breathing was pretty heavy after each attempt and I found that I really needed the entire 3min to recover pretty well.
In fact, I found this to be more of a cardio than strength workout.
I felt like crap in the morn...felt like, and still feel like I might be getting a cold. Sore throat, a little foggy-headed, but sleep will help! So yesterday I managed to get a pieced together workout at home, then coached, came home, did some Christmas stuff, back to coach two more classes, then off to *represent* at a Lulu gathering.
I basically came up with a few movements to get in something, even though I wasn't really feeling like doing anything.
A)5 rds: 25 jumping jacks then a 1 min plank hold
I was using the minute hand on the clock in my den and got lost as to the true time.
Going back and forth from quick breathing to the plank hold was kind of hard the first couple rounds. My throat just felt so dry... I managed to hold the plank on all of the holds.
B)DB ext rots: I used the 10# for this. 10x each side x 3
Then I did a lot of mobility, spending a lot of time on my foam roller.
Just enough today...for me anyway. ;)
Back to some DU practice today.
A) 10 min on DUs- shooting for 10 sets of 10 UB
So, I decided to go back to the heavier rope that I started on. I really need to stay at 'square one' for a little while. I actually got 1 set UB and decided to go back to 1DU/2singles, doing 40 DUs, then 25. I wanted to have a relaxed, successful rope day today.
B) 10 DL @ 155# AFAP
sprint length of gym (approx 25m)
sled push back
x 5
Below are the times/rd and the vids from rds 2 and 5. (just forgot to tape 1st rd)
The rest of the rounds felt even. The runs are good for me...and by that I mean it's a good idea to keep shuttle runs in my programming. I've added them a couple times and warm up with them once in a while instead of the row.
**I look like a frickin' slow old lady when I run! hahaha
I looked like I was losing my shoulder set on many of the TnG resets. Overall, these felt good. Dropping the bar after the 10th and then turning to run was always a moment of giggle because my hammies needed to calm down a little.
Having to push the sled back during my *rest* was totally disgusting! hahaha My breathing was pretty heavy after each attempt and I found that I really needed the entire 3min to recover pretty well.
In fact, I found this to be more of a cardio than strength workout.
2nd rd
5th rd
Rest day tomorrow. I plan on doing some more mobility.
I plan on getting some extra sleep, too.
Monday, December 17, 2012
starting anew
Well, not really starting *anew*, just a new week.
I took four classes through warm up and post-WOD stretches and I was still pretty tight.
I had just a couple winks of sleep last night. There are always 3-4 nights like last night around this time of year. I'll be up late working on a project then I can't *come down*...especially when I know that alarm is going to go off at 4am because I have a 6am to coach. Add the snow, and I went to bed making sure I had a good enough warm up for my athletes for the day, making sure the alarm clock was far enough away so I wouldn't accidentally turn it off, making lists for the remainder of what needs to get done within the next couple of days. Yeah, just a couple winks.
I tried to be extra vigilant yesterday with my water in take because of my blood donation on Sat. I think that's also why I felt insatiably hungry...I was mostly just thirsty, which I know is often the case when we feel hungry.
Today:
I did some warm up sets of FSs with an empty bar. I feel like my squat is getting better and more consistently lower. What do you think Coach?
10 mins DU work: I did some singles work for speed and regrouping. I managed 3 sets of 10 UB DUs, but even though it's programmed for 10 sets, I just can't beat myself up over my ongoing, but I know temporary lack of DU mojo. All I can ask of myself is to keep at it.
A1) 20 walking lunges w/ 75# front rack BB
A2) 12 PUs x 3
This was 10# more than last week. I had to stop at the top of each lunge, albeit briefly, so make sure I was balanced with this weight before going into the next one. Altho the weight felt heavy, it was more because of the constancy of it on my shoulder shelf.
I broke up all three sets of PUs into 8-4 rather than missing a rep. They felt pretty strong. My plank is not a problem on PUs.
I videoed the last rd but after three tries, I keep getting message saying it won't publish to YouTube. I'll try again, but otherwise, I have it for when I see you Coach. You can take a gander at it if you want.
(I timed these last week, but didn't this week.)
then:
5 min AMRAP of:
5 65# thrusters and 5 PLUs
6+5
I practiced a faster push off the bar before this workout and could feel what I was supposed to do. It felt like it translated to some of the PLUs here. Unfortunately, it changed my grip reaction so as you can see, I actually kind of fell off the bar on a couple rds, doing the sets of 5 in 3-2.
Thrusters are just hard, no matter what! With "just" 5 at a time, they felt less daunting than, say, a 21-15-9 scheme. ;)
I'm sure I could have cycled through this faster....a little faster anyway!
Off to volunteer with a bunch of Beacon Peeps tonight at the Boys and Girls Club. We've done a fund raiser for them and are going to go workout with some of the young kids.
I took four classes through warm up and post-WOD stretches and I was still pretty tight.
I had just a couple winks of sleep last night. There are always 3-4 nights like last night around this time of year. I'll be up late working on a project then I can't *come down*...especially when I know that alarm is going to go off at 4am because I have a 6am to coach. Add the snow, and I went to bed making sure I had a good enough warm up for my athletes for the day, making sure the alarm clock was far enough away so I wouldn't accidentally turn it off, making lists for the remainder of what needs to get done within the next couple of days. Yeah, just a couple winks.
I tried to be extra vigilant yesterday with my water in take because of my blood donation on Sat. I think that's also why I felt insatiably hungry...I was mostly just thirsty, which I know is often the case when we feel hungry.
Today:
I did some warm up sets of FSs with an empty bar. I feel like my squat is getting better and more consistently lower. What do you think Coach?
10 mins DU work: I did some singles work for speed and regrouping. I managed 3 sets of 10 UB DUs, but even though it's programmed for 10 sets, I just can't beat myself up over my ongoing, but I know temporary lack of DU mojo. All I can ask of myself is to keep at it.
A1) 20 walking lunges w/ 75# front rack BB
A2) 12 PUs x 3
This was 10# more than last week. I had to stop at the top of each lunge, albeit briefly, so make sure I was balanced with this weight before going into the next one. Altho the weight felt heavy, it was more because of the constancy of it on my shoulder shelf.
I broke up all three sets of PUs into 8-4 rather than missing a rep. They felt pretty strong. My plank is not a problem on PUs.
I videoed the last rd but after three tries, I keep getting message saying it won't publish to YouTube. I'll try again, but otherwise, I have it for when I see you Coach. You can take a gander at it if you want.
(I timed these last week, but didn't this week.)
then:
5 min AMRAP of:
5 65# thrusters and 5 PLUs
6+5
I practiced a faster push off the bar before this workout and could feel what I was supposed to do. It felt like it translated to some of the PLUs here. Unfortunately, it changed my grip reaction so as you can see, I actually kind of fell off the bar on a couple rds, doing the sets of 5 in 3-2.
Thrusters are just hard, no matter what! With "just" 5 at a time, they felt less daunting than, say, a 21-15-9 scheme. ;)
I'm sure I could have cycled through this faster....a little faster anyway!
What I really notice in all these videos I've been having to do is how fidgety I am. I'm always yanking up my pants during transitions, pulling down my shirt....etc. I am going to consciously work on NOT being so fidgety, knowing that I can tug and pull after the workout!Off to volunteer with a bunch of Beacon Peeps tonight at the Boys and Girls Club. We've done a fund raiser for them and are going to go workout with some of the young kids.
Sunday, December 16, 2012
Sat choice
Sat choice was to take an extra rest day this weekend.
After coaching two classes on Sat morn, I got a few 'housekeeping' items done at Beacon, then started heading over to another gym to cheer on Beacon athletes who were in a competition.
I had thoughts of getting a quick WOD in at home between the comp and our Beacon Christmas party, but things changed...
I had to drive right by the Red Cross and noticed it was open for blood donations (only two Sats a month) so I took a 90degree turn into their parking lot at the last minute. It had been a while since I donated and had been meaning to, so in I went.
Needless to say, I decided not to workout after being a pint down. :)
After coaching two classes on Sat morn, I got a few 'housekeeping' items done at Beacon, then started heading over to another gym to cheer on Beacon athletes who were in a competition.
I had thoughts of getting a quick WOD in at home between the comp and our Beacon Christmas party, but things changed...
I had to drive right by the Red Cross and noticed it was open for blood donations (only two Sats a month) so I took a 90degree turn into their parking lot at the last minute. It had been a while since I donated and had been meaning to, so in I went.
Friday, December 14, 2012
Fri on the water!
I coached four classes this morning and there was lots of demoing for OHSs, squat cleans, and tire flips, so lots of squatting practice for me this morn. Consequently, when it came time to do my own workout, I didn't do too much more warm up or skills work than a technique focused 500m row.
This photo was taken this morn just outside the doors of Beacon. Every new moon (like today) or full moon when tides run extra high, there is a back-up from Back Cove at high tide and the street floods up through a drain. It seemed fitting, therefore, that I had rowing for my work out today!
WOD:
row 60 sec @ 2:00 pace
row 120 sec @ 2:30 pace
x5
~rest 5min
x2
1: 3296m
*my glutes were screaming at around 10min
*last set I was going a little fast on the 2:30 pace
2: 3335m
*glutes made it until about 8 min! :)
*felt more efficient on the first couple @ 2:00 pace
*had some 'trouble' keeping it to the 2:30 pace on a couple, even tho I knew it was supposed to be recovery!
I got to look at the cars trying to maneuver around the flooded street so it felt more like I was really on the water. ;)
Note to self: upload some music onto my shuffle so I have it for the 30min rows!!
This photo was taken this morn just outside the doors of Beacon. Every new moon (like today) or full moon when tides run extra high, there is a back-up from Back Cove at high tide and the street floods up through a drain. It seemed fitting, therefore, that I had rowing for my work out today!
WOD:
row 60 sec @ 2:00 pace
row 120 sec @ 2:30 pace
x5
~rest 5min
x2
1: 3296m
*my glutes were screaming at around 10min
*last set I was going a little fast on the 2:30 pace
2: 3335m
*glutes made it until about 8 min! :)
*felt more efficient on the first couple @ 2:00 pace
*had some 'trouble' keeping it to the 2:30 pace on a couple, even tho I knew it was supposed to be recovery!
I got to look at the cars trying to maneuver around the flooded street so it felt more like I was really on the water. ;)
Note to self: upload some music onto my shuffle so I have it for the 30min rows!!
Wednesday, December 12, 2012
12 11 12 12
12 11 was Tues, so it was a 'my call' day.
I did the Beacon WOD, although I just did skill on the strength portion, which was focused on back squat. I had done enough squatting/lunging the day before so I didn't think I should go heavy.
The WOD: 3 rds FT of:
25 air squats
20 PUs
15 WBs (15# at 9' target)
10 (4 reps =1, so really 40) mountain climbers
11:14 rx
I would have had a better time but I no-repped myself on about 6-8 WBs.
Burner! The mountain climbers were pretty awful!
I broke up the PUs up as: 10-10/ 8-6-6/ 5-5-4-3-2
This was a good one. Not sure I'd want to do is again, but... :)
12 12 was today, Wed, so I had my program from John and because it was light and because Beacon's programming was also pulling and because tomorrow is a day off, I decided to do Beacon's WOD after my workout.
I did some DU practice in my warm up...no comment. arrrrrg Need to keep working on these, but not overdue them.
I also did some light snatch practice and then took some time to warm up to the wt I'd be using for my workout.
7 DLs @ 145
7 burpees
~rest 3 min // x 5
1= :31 2= :28 3= :28 4= :28 5= :28
Very pleased with this. I learned so much at my session last week with John re: speed work. It was in my head the whole time, especially when I was hurling my body down on the ground for each burpee!! "throw yourself right back down, keep going"
I rested just about 15 min, then started Beacon's WOD.
I took about 7 min to get to the working wt for the
first part:
3 power snatches EMOM for 10 min @ 70#
At first I thought I'd use 75#, but I dropped down
because I thought I could concentrate more on my form for 30 snatches.
They felt pretty strong and fairly smooth until I got to the last couple rounds. Then the first one of each set felt great, but the last two as I fatigued were kind of more muscled up. I was having more trouble getting fully open. I still felt good having chosen 70#.
second part:
tabata row for meters = 869m
There is no doubt that tabata rows suck. But it's also kind of delicious! I hadn't done one in a long time. It's a totally different kind of tabata. The rower counts for you so you don't have to write anything down or think about anything. You just row as hard as you can!
Tomorrow is a rest day. I'll likely hit some mobility tomorrow.
I did the Beacon WOD, although I just did skill on the strength portion, which was focused on back squat. I had done enough squatting/lunging the day before so I didn't think I should go heavy.
The WOD: 3 rds FT of:
25 air squats
20 PUs
15 WBs (15# at 9' target)
10 (4 reps =1, so really 40) mountain climbers
11:14 rx
I would have had a better time but I no-repped myself on about 6-8 WBs.
Burner! The mountain climbers were pretty awful!
I broke up the PUs up as: 10-10/ 8-6-6/ 5-5-4-3-2
This was a good one. Not sure I'd want to do is again, but... :)
12 12 was today, Wed, so I had my program from John and because it was light and because Beacon's programming was also pulling and because tomorrow is a day off, I decided to do Beacon's WOD after my workout.
I did some DU practice in my warm up...no comment. arrrrrg Need to keep working on these, but not overdue them.
I also did some light snatch practice and then took some time to warm up to the wt I'd be using for my workout.
7 DLs @ 145
7 burpees
~rest 3 min // x 5
1= :31 2= :28 3= :28 4= :28 5= :28
Very pleased with this. I learned so much at my session last week with John re: speed work. It was in my head the whole time, especially when I was hurling my body down on the ground for each burpee!! "throw yourself right back down, keep going"
I rested just about 15 min, then started Beacon's WOD.
I took about 7 min to get to the working wt for the
first part:
3 power snatches EMOM for 10 min @ 70#
At first I thought I'd use 75#, but I dropped down
because I thought I could concentrate more on my form for 30 snatches.
They felt pretty strong and fairly smooth until I got to the last couple rounds. Then the first one of each set felt great, but the last two as I fatigued were kind of more muscled up. I was having more trouble getting fully open. I still felt good having chosen 70#.
second part:
tabata row for meters = 869m
There is no doubt that tabata rows suck. But it's also kind of delicious! I hadn't done one in a long time. It's a totally different kind of tabata. The rower counts for you so you don't have to write anything down or think about anything. You just row as hard as you can!
Tomorrow is a rest day. I'll likely hit some mobility tomorrow.
Tuesday, December 11, 2012
more mobility...
Loved the Sat WOD, but as I mentioned in my post about it, I had to skip the post-WOD stretch and start greeting and readying for the 9:30 free class. I paid for that by having to listen to my body yelling at me, feeling my muscles "dance" as the acids were trying to find a place to go on their own, and probably looking like a woman older than my spry age of 56 while demo-ing burpees and box jumps to this new crew! hahaha
That said, altho I worked mobility into my Sat night, and some on Sun, I was still feeling it yesterday. I took a little extra time for warm up prior to getting my workout started, but I knew it would 'hurt' a little anyway! :/
Dave, Brian, and their respective "others" spent time on Sunday redesigning the gym in terms of equipment locale and a few other tweaks here and there. It felt so much more open and clearly defined walking into in yesterday, and with the upper gym cleared of clutter, I was looking forward to using the whole length of the gym for my first part of the program. :)
A1)walking lunges-BB in front rack @ 20 steps, no rest
A2)10 PUs x 3
I used 65# on the BB. I wasn't sure if I was supposed to time each one, but I did. I felt like the wt was good because it kept me challenged on my form/balance, but wasn't so hard I couldn't make it through all 20 lunges.
All three sets of PUs were UB. I was really pleased at that. The video is of rd 2. I may have been able to cycle through faster on the PUs, but they felt strong. Had I had more sets, I know I would have had to break on them. The 3rd set was def harder as I hit PU 7-10!
Times: 1= 1:13 2= 1:10 3=1:20
Even with that long "runway", I could only make it to 18 lunges so I had to back up for the last two. haha
B1)Thruster 8-10 rest 10sec
B2)Max UB kipping PLUs x 3
OMG, why are thrusters always so h e a v y?! I was concentrating on driving through my heels and getting a low enough squat. I felt that focus may have been compromising my thrust a bit, which Tyson verified....:/ He did say I was staying back well, but too straight pressing on a few at the top. No depth issues though.
1: 12 @ 55# + 6 PLUs (simply lost my grip)
2: 11 @ 65# + 9 PLUs (65 felt heavy so I didn't go up)
3: 9 @ 65# + 9 PLUs
My grip is my inhibiting factor on the PLUs. I had more in me strength-wise. SO, I'm going to keep my head in the place of "do sets, drop, get back on the bar quickly". I can only do what I can do and keep hoping that the numbness in my fingers continues to slowly return. Choosing not to worry...it's too small a thing!
The video is of my third set. I can detect my right grip "opening" toward the end of the PLUs.
I bought myself a Dremel for my hands and sanded down my PLU callouses alllll the way for the first time since I've developed them. I saw a woman at a comp I did over a year ago using one and she swore by it. She never taped and said unless there were over 100 PLUs in a WOD, she really never ripped.
Because I had that ridge that the callouses created, I would have to tape or I would rip even on a small amt of PLUs. Maybe not today's amt, but I likely would have taped anyway. So we will see how this works. I would be great not to have to tape to be able to see if that changes my "pattern" on the bar for PLU.
Off to WOD today a little later.
I'll likely post today's WOD with tomorrow's posting.
That said, altho I worked mobility into my Sat night, and some on Sun, I was still feeling it yesterday. I took a little extra time for warm up prior to getting my workout started, but I knew it would 'hurt' a little anyway! :/
Dave, Brian, and their respective "others" spent time on Sunday redesigning the gym in terms of equipment locale and a few other tweaks here and there. It felt so much more open and clearly defined walking into in yesterday, and with the upper gym cleared of clutter, I was looking forward to using the whole length of the gym for my first part of the program. :)
A1)walking lunges-BB in front rack @ 20 steps, no rest
A2)10 PUs x 3
I used 65# on the BB. I wasn't sure if I was supposed to time each one, but I did. I felt like the wt was good because it kept me challenged on my form/balance, but wasn't so hard I couldn't make it through all 20 lunges.
All three sets of PUs were UB. I was really pleased at that. The video is of rd 2. I may have been able to cycle through faster on the PUs, but they felt strong. Had I had more sets, I know I would have had to break on them. The 3rd set was def harder as I hit PU 7-10!
Times: 1= 1:13 2= 1:10 3=1:20
B1)Thruster 8-10 rest 10sec
B2)Max UB kipping PLUs x 3
OMG, why are thrusters always so h e a v y?! I was concentrating on driving through my heels and getting a low enough squat. I felt that focus may have been compromising my thrust a bit, which Tyson verified....:/ He did say I was staying back well, but too straight pressing on a few at the top. No depth issues though.
1: 12 @ 55# + 6 PLUs (simply lost my grip)
2: 11 @ 65# + 9 PLUs (65 felt heavy so I didn't go up)
3: 9 @ 65# + 9 PLUs
My grip is my inhibiting factor on the PLUs. I had more in me strength-wise. SO, I'm going to keep my head in the place of "do sets, drop, get back on the bar quickly". I can only do what I can do and keep hoping that the numbness in my fingers continues to slowly return. Choosing not to worry...it's too small a thing!
The video is of my third set. I can detect my right grip "opening" toward the end of the PLUs.
I bought myself a Dremel for my hands and sanded down my PLU callouses alllll the way for the first time since I've developed them. I saw a woman at a comp I did over a year ago using one and she swore by it. She never taped and said unless there were over 100 PLUs in a WOD, she really never ripped.
Off to WOD today a little later.
I'll likely post today's WOD with tomorrow's posting.
Saturday, December 8, 2012
row row
After a good day off on Thurs, with some successful Foundations for new members and relaxing time, Friday's WOD was surprisingly "light"....but I am not complaining! ;)
Fri:
row 45sec @ 2:00 pace
row 1:15 sec @ 2:30 pace
x5
~rest 5 mins
x2
1: 2218m
Trying to keep the pace at or close to 2:30 was tough. That's slow, so I had to just keep telling myself "don't waste this recovery"!
My butt started yelling at me about 7 1/2 min so I did a little switching of the leg position, but "butterflying" my legs out for a few strokes, then back to regular positioning.
2: 2226m
Same as above. The 2:00 pace was easier to maintain on both. Butt started screaming again so I shifted my leg position a little.
Breaking up the rowing into "sets" is awesome. We break up everything else in CrossFit, why not rowing? The 10 minutes went by so fast!
Saturday is my call. We had a team WOD today I was happy to be able to do.
The WOD was: 24min AMRAP
teams of four with three wking/one resting
wallballs 15 to 9'target
calorie row
kettlebell swings 35#
~rotate stations every 2min
This was awesome.
We all worked for 18 min, with 6min (3rds each) on each station.
I used the 35# KB because it was a team and the other female was using that too. (I will always use the 44# when it's just my own program!)
I am not exactly sure what I got on each of my own three rds as we all wrote our reps on the same whiteboard, but I know I was over 40 the first rd then around mid-30's the second two rds. I broke up each rd, with the first 2rds being fairly large sets (my first set was 25) and the last rd were smaller. I tried to keep my right grip in a hook position, which helped.
The row was a gasser even though it was my "break". I didn't get as many cals as I thought I would, but I managed around mid-20's each rd I believe.
Wallballs are always hard. I am always concentrating on my depth lately, and I think that was good. My rds on these were low 40's, low 30's, mid 30's. WBs are just difficult to maintain! My first rd had larger sets than my next two. I tried to do sets of 5 in the last rd, take a couple breaths, then back to a set of 5, but I air'd it a couple times and was just gassed, so the last rd was very broken up after the first 10!
I PRd on my rest! :) haha
I was coaching the Free Class right after so I didn't have time to stretch post-WOD. Mobility is in my evening plans for sure as I can already feel some stiffness coming on.
This was a really good week of training for me mentally.
I know I have some distance to go still to get back to where I was late last summer, but I don't feel any real physical issues are lingering at this point that would prevent me from getting there. My grip is what it is and I'm learning how to work with it being slightly weakened. Hugely grateful for that and for my renewed mindset!
Fri:
row 45sec @ 2:00 pace
row 1:15 sec @ 2:30 pace
x5
~rest 5 mins
x2
1: 2218m
Trying to keep the pace at or close to 2:30 was tough. That's slow, so I had to just keep telling myself "don't waste this recovery"!
My butt started yelling at me about 7 1/2 min so I did a little switching of the leg position, but "butterflying" my legs out for a few strokes, then back to regular positioning.
2: 2226m
Same as above. The 2:00 pace was easier to maintain on both. Butt started screaming again so I shifted my leg position a little.
Breaking up the rowing into "sets" is awesome. We break up everything else in CrossFit, why not rowing? The 10 minutes went by so fast!
Saturday is my call. We had a team WOD today I was happy to be able to do.
The WOD was: 24min AMRAP
teams of four with three wking/one resting
wallballs 15 to 9'target
calorie row
kettlebell swings 35#
~rotate stations every 2min
This was awesome.
We all worked for 18 min, with 6min (3rds each) on each station.
I used the 35# KB because it was a team and the other female was using that too. (I will always use the 44# when it's just my own program!)
I am not exactly sure what I got on each of my own three rds as we all wrote our reps on the same whiteboard, but I know I was over 40 the first rd then around mid-30's the second two rds. I broke up each rd, with the first 2rds being fairly large sets (my first set was 25) and the last rd were smaller. I tried to keep my right grip in a hook position, which helped.
The row was a gasser even though it was my "break". I didn't get as many cals as I thought I would, but I managed around mid-20's each rd I believe.
Wallballs are always hard. I am always concentrating on my depth lately, and I think that was good. My rds on these were low 40's, low 30's, mid 30's. WBs are just difficult to maintain! My first rd had larger sets than my next two. I tried to do sets of 5 in the last rd, take a couple breaths, then back to a set of 5, but I air'd it a couple times and was just gassed, so the last rd was very broken up after the first 10!
I PRd on my rest! :) haha
I was coaching the Free Class right after so I didn't have time to stretch post-WOD. Mobility is in my evening plans for sure as I can already feel some stiffness coming on.
This was a really good week of training for me mentally.
I know I have some distance to go still to get back to where I was late last summer, but I don't feel any real physical issues are lingering at this point that would prevent me from getting there. My grip is what it is and I'm learning how to work with it being slightly weakened. Hugely grateful for that and for my renewed mindset!
Wednesday, December 5, 2012
burpees have a wide reach
So far this week has been very positive with my training.
Monday I PRd my FS @ 165#.
Monday I also PRd my DL @ 255#. My goal has been 250 for the longest time, so YEA!
Today I had my monthly session with my coach, John, at Craic in Dedham, MA.
First I worked on snatch. My 'working wt' just a month ago was 55# as that was where my form was getting shitty. Just one month later, my 'working wt' has gone up to 75-80#. It will likely be day dependent as to which wt I use, but I'm thrilled with that.
Form: better
Strength: better
Work: always more!
What this also means is that I'm feeling back strength wise. As for my grip, I am just learning how to work with it how it is. No sense in waiting for it to get better!
John is having me do work on breathing and speed techniques during WODs. I did the same DL/Burpee WOD I did last week (5rds FT of: 10 135# DLs + 10 Burpees). Last week my time for continuous rds was something like 6:21ish, with each rd a little over a min.
This time he had me do 1 rd->rest 3 min btwn each.
That last 3 min went really fast!
Goal was to go all out and keep the same pace each rd.
I succeeded at that. My daughter, Sara, was at Craic too, so it was helpful to have both John and Sara encouraging me to keep at my burpees right through the end. My challenge will be to keep their voices in my head when I am WODding on my own.
Good day of training.
John had to leave, but I got to go to lunch with Sara to cap off my visit to Dedham before heading home.
Monday I PRd my FS @ 165#.
Monday I also PRd my DL @ 255#. My goal has been 250 for the longest time, so YEA!
Today I had my monthly session with my coach, John, at Craic in Dedham, MA.
First I worked on snatch. My 'working wt' just a month ago was 55# as that was where my form was getting shitty. Just one month later, my 'working wt' has gone up to 75-80#. It will likely be day dependent as to which wt I use, but I'm thrilled with that.
Form: better
Strength: better
Work: always more!
What this also means is that I'm feeling back strength wise. As for my grip, I am just learning how to work with it how it is. No sense in waiting for it to get better!
John is having me do work on breathing and speed techniques during WODs. I did the same DL/Burpee WOD I did last week (5rds FT of: 10 135# DLs + 10 Burpees). Last week my time for continuous rds was something like 6:21ish, with each rd a little over a min.
This time he had me do 1 rd->rest 3 min btwn each.
That last 3 min went really fast!
Goal was to go all out and keep the same pace each rd.I succeeded at that. My daughter, Sara, was at Craic too, so it was helpful to have both John and Sara encouraging me to keep at my burpees right through the end. My challenge will be to keep their voices in my head when I am WODding on my own.
Good day of training.
John had to leave, but I got to go to lunch with Sara to cap off my visit to Dedham before heading home.
Tuesday, December 4, 2012
Tues choice
I did a lot of rolling on my quads last night and today.
I was going to do Beacon's WOD, but seeing it included burpees and I know I'll be doing burpees in tomorrow's work in Dedham with 'the coach', I decided to do a WOD while I was at home today.
I did some mobility, a 4 x 5 strict PLUs/purple band, and then:
5rds
20 DB push presses (only have 15# at home)
20 sit ups
~30 sec rest between each
I wanted to give each set SOMEthing!
I didn't set up well for this. I just used the second hand on the clock in my den, so I think I may have messed up.
Each set took under a minute, with the PP taking the bulk of the time. They got heavy even at just 15#. :) I was really trying to keep my heels rooted as long as possible in each dip+drive.
Sit ups are a good added mvmt. Not hard, just good.
I wanted to give my legs a break, and this did.
Back to Beacon now to coach and will stay and take yoga tonight after class.
I was going to do Beacon's WOD, but seeing it included burpees and I know I'll be doing burpees in tomorrow's work in Dedham with 'the coach', I decided to do a WOD while I was at home today.
I did some mobility, a 4 x 5 strict PLUs/purple band, and then:
5rds
20 DB push presses (only have 15# at home)
20 sit ups
~30 sec rest between each
I wanted to give each set SOMEthing!
I didn't set up well for this. I just used the second hand on the clock in my den, so I think I may have messed up.
Each set took under a minute, with the PP taking the bulk of the time. They got heavy even at just 15#. :) I was really trying to keep my heels rooted as long as possible in each dip+drive.
Sit ups are a good added mvmt. Not hard, just good.
I wanted to give my legs a break, and this did.
Back to Beacon now to coach and will stay and take yoga tonight after class.
Monday, December 3, 2012
quads...omg
:) Yep, my quads work.
I knew the volume of front squats today would get heavy, I just didn't expect it to happen so fast!
A) EMOM for 20 mins:
even- 10 FS @ 105# to target
odd- 5 kipping PLUs
The video is my first set of 10...I had no blood left in my head at the end to remember to video the last set..... :/
As I noted on the vid, I was told by a few people that the target was def below parallel, even if it doesn't seem like it in the vid.
Right from the start the FSs were h e a v y! Around the 4th rd, I seemed to be in a better rhythm, but then really heavy again.
I basically went right from the FSs into the PLUs with no time. I had to rest (in a racked position) a couple of times through each set.
I did a little work on my squat first. It seemed to allow me to go into the drop better, altho again, looking at the video, I seem to be driving my knees too far forward even though my heels are grounded. Good news is I've been doing a lot of dorsiflexion mobility by ball 'smashing' and massaging my ankles.
~rested about 1/2 hour
B) row 2 min for distance
~rest 2 min x 5
1: 496m -- kept up a 2:00 average
2: 496m -- kept up a 2:00 average
3: 497m -- kept up a 2:00 average
4: 498m -- kept up a 2:00 average
5: 488m -- first min kept a 2:00 average, then just couldn't keep below a 2:03 average on the second minute...I just couldn't dig deep enough for those few seconds!
This was very hard. I was breathing pretty heavy after the second row during the breaks. By the start up again, I did pretty well the first min of each, then had to dig for the second. That last round just found me gassed!
My quads felt on fire after each of the last three rows too. Had to punch them up a little!
Not sure what I'll do tomorrow....
Kipping PLUs were all UB. I managed to 'regrip' at the top of the kip when I felt my grip slipping a bit. I found it easy to do, which made me happy happy happy.
I knew the volume of front squats today would get heavy, I just didn't expect it to happen so fast!
A) EMOM for 20 mins:
even- 10 FS @ 105# to target
odd- 5 kipping PLUs
The video is my first set of 10...I had no blood left in my head at the end to remember to video the last set..... :/
As I noted on the vid, I was told by a few people that the target was def below parallel, even if it doesn't seem like it in the vid.
Right from the start the FSs were h e a v y! Around the 4th rd, I seemed to be in a better rhythm, but then really heavy again.
I basically went right from the FSs into the PLUs with no time. I had to rest (in a racked position) a couple of times through each set.
I did a little work on my squat first. It seemed to allow me to go into the drop better, altho again, looking at the video, I seem to be driving my knees too far forward even though my heels are grounded. Good news is I've been doing a lot of dorsiflexion mobility by ball 'smashing' and massaging my ankles.
~rested about 1/2 hour
B) row 2 min for distance
~rest 2 min x 5
1: 496m -- kept up a 2:00 average
2: 496m -- kept up a 2:00 average
3: 497m -- kept up a 2:00 average
4: 498m -- kept up a 2:00 average
5: 488m -- first min kept a 2:00 average, then just couldn't keep below a 2:03 average on the second minute...I just couldn't dig deep enough for those few seconds!
This was very hard. I was breathing pretty heavy after the second row during the breaks. By the start up again, I did pretty well the first min of each, then had to dig for the second. That last round just found me gassed!
My quads felt on fire after each of the last three rows too. Had to punch them up a little!
Not sure what I'll do tomorrow....
Kipping PLUs were all UB. I managed to 'regrip' at the top of the kip when I felt my grip slipping a bit. I found it easy to do, which made me happy happy happy.
Saturday, December 1, 2012
deja vu
Yesterday (Friday) was a repeat of last Friday's program. Only difference was, I did the correct movement, but STILL I misread my coach's directions and did more reverse lunges than I needed to. Geesh...can I just chalk all this doofusness on being a geezer? haha......Must. Focus......SQUIRREL! :)
A)Alt. rev. lunges, front rack BB, 12-16 steps total x 4
(I did 10 rev lunges each leg)
1: 45
2: 55
3: 65
4: 75
Balancing on a few were dicey, otherwise I just tried to concentrate on performing a good lunge. I'm not used to doing reverse, so that made it doubly challenging.
B)15 min AMRAP
3 deadhang PLUs
6 strict PUs
9 box j's
12 DUs
8+13
This was not as many reps as last week (9+4), however:
PLUs: I used the smallest purple band through the entire AMRAP. Last week I only used it for 1 rd.
PUs: I made them UB through rd 6. Then rd 7: 4/2, rd 8: 3/3, and into rd 9:3/2/1
That was better too.
I always do step downs on box j's. UB throughout.
My DUs totally suck right now. I'm going to go back to the heavier rope for a bit to reconnect with the feel. I'm tired of struggling with them. I thought they were coming back then boom. I wish this particular goat would just stop coming back! arrrrg.
Saturday:
I did plenty of metcons this week and really wanted to work on some Oly lifting progressions and my OHS. With the release of the Open info, I started thinking about how I am challenged by OHSs and want to get comfortable with them....even if I never learn to enjoy them.
I spent some time doing some progression warm ups, including snatch drills.
Then I did 5x4sets of OHS:
I always start low because I usually can't get very far. Today they felt great. It's also the first time I did them in lifting shoes, which I think made a big difference.
1: 45
2: 55
3: 65
4: 75...no, wait...80 :)
So they all felt pretty good. When I initially picked up the 75, it felt very uneven, but I thought it was just me. I did the liftx5, then when I was going to add more, I burst out laughing to see I had left a 5# plate on the left side of the bar...so I lifted 80#..must have looked pretty cockeyed!!
I put on 85# and got 2, but lost the bar forward on the 3rd.
Just really happy with this. I feel more positive about OHSs after today. I just want to know that should they come up in the Opens, which they likely will as they were not in last year, nor were they in the Games, that I can at least feel like I can get some wt up, even if not really heavy!
Glad I worked on these today.
A)Alt. rev. lunges, front rack BB, 12-16 steps total x 4
(I did 10 rev lunges each leg)
1: 45
2: 55
3: 65
4: 75
Balancing on a few were dicey, otherwise I just tried to concentrate on performing a good lunge. I'm not used to doing reverse, so that made it doubly challenging.
B)15 min AMRAP
3 deadhang PLUs
6 strict PUs
9 box j's
12 DUs
8+13
This was not as many reps as last week (9+4), however:
PLUs: I used the smallest purple band through the entire AMRAP. Last week I only used it for 1 rd.
PUs: I made them UB through rd 6. Then rd 7: 4/2, rd 8: 3/3, and into rd 9:3/2/1
That was better too.
I always do step downs on box j's. UB throughout.
My DUs totally suck right now. I'm going to go back to the heavier rope for a bit to reconnect with the feel. I'm tired of struggling with them. I thought they were coming back then boom. I wish this particular goat would just stop coming back! arrrrg.
Saturday:
I did plenty of metcons this week and really wanted to work on some Oly lifting progressions and my OHS. With the release of the Open info, I started thinking about how I am challenged by OHSs and want to get comfortable with them....even if I never learn to enjoy them.
I spent some time doing some progression warm ups, including snatch drills.
Then I did 5x4sets of OHS:
I always start low because I usually can't get very far. Today they felt great. It's also the first time I did them in lifting shoes, which I think made a big difference.
1: 45
2: 55
3: 65
4: 75...no, wait...80 :)
So they all felt pretty good. When I initially picked up the 75, it felt very uneven, but I thought it was just me. I did the liftx5, then when I was going to add more, I burst out laughing to see I had left a 5# plate on the left side of the bar...so I lifted 80#..must have looked pretty cockeyed!!
I put on 85# and got 2, but lost the bar forward on the 3rd.
Just really happy with this. I feel more positive about OHSs after today. I just want to know that should they come up in the Opens, which they likely will as they were not in last year, nor were they in the Games, that I can at least feel like I can get some wt up, even if not really heavy!
Glad I worked on these today.
Thursday, November 29, 2012
um, yeah...rowing
I enjoy rowing. Really.
I just know that there are all sorts of ways to make it suck more...like today. :)
row 30 sec @ 2:00 min pace
row 30 sec @ 2:15 min pace
x 10
~~rest 5 min
repeat
1: 2361m
The "recovery" 30 seconds were harder to maintain the pace. I had to work to keep it at 2:15 and avoid it going to 2:20.
~~rest 5 min...I didn't really feel ready to go after just 5 min but....:)
2: 2252m
I kept up the rds pace through 3 1/2 rds, then it just became h a r d!
The "work" pace was maintained pretty close, but the "recovery" pace was def hard to keep down to 2:15.
This pacing was interesting. In comparison to just being told to 'row 10 mins', the rds protocol made the 10 min go by quicker...if that's even possible.
What's also interesting, however, is that the last time I rowed 10 min (9/14), my accrued meters landed right between these two, and it was at an "easy pace".
I know on that, or on the 20 min rows that I do, I pace it by breaking down the minutes I am at a certain pace, then reduce, etc.
Anyway, just noted.
With today's protocol, however, I was definitely more winded afterward, which I KNOW will be great to keep up my cardio, especially over the winter months.
I just know that there are all sorts of ways to make it suck more...like today. :)
row 30 sec @ 2:00 min pace
row 30 sec @ 2:15 min pace
x 10
~~rest 5 min
repeat
1: 2361m
The "recovery" 30 seconds were harder to maintain the pace. I had to work to keep it at 2:15 and avoid it going to 2:20.
~~rest 5 min...I didn't really feel ready to go after just 5 min but....:)
2: 2252m
I kept up the rds pace through 3 1/2 rds, then it just became h a r d!
The "work" pace was maintained pretty close, but the "recovery" pace was def hard to keep down to 2:15.
This pacing was interesting. In comparison to just being told to 'row 10 mins', the rds protocol made the 10 min go by quicker...if that's even possible.
What's also interesting, however, is that the last time I rowed 10 min (9/14), my accrued meters landed right between these two, and it was at an "easy pace".
I know on that, or on the 20 min rows that I do, I pace it by breaking down the minutes I am at a certain pace, then reduce, etc.
Anyway, just noted.
With today's protocol, however, I was definitely more winded afterward, which I KNOW will be great to keep up my cardio, especially over the winter months.
Wednesday, November 28, 2012
rest day musing
Thankfully I was not in the car all day on my rest day. Walked around alot. Good for the bod!
I began going down the 'worry road' today that my right hand will not come back completely. Then I realized how much being able to hook grip helps and decided that if I could hook grip the PLU bar AND the KBs, I would be a much happier camper.
It's only been a couple months since my surgery so I'm sure I know my full finger/hand function will need more time.
Reality is if I had to learn to cycle through certain movements broken, that's not really a big deal. I'll just have to learn to make up time in other areas!
I had no trouble flipping the steaks on the grill tonight...gratitude! :)
I began going down the 'worry road' today that my right hand will not come back completely. Then I realized how much being able to hook grip helps and decided that if I could hook grip the PLU bar AND the KBs, I would be a much happier camper.
It's only been a couple months since my surgery so I'm sure I know my full finger/hand function will need more time.
Reality is if I had to learn to cycle through certain movements broken, that's not really a big deal. I'll just have to learn to make up time in other areas!
I had no trouble flipping the steaks on the grill tonight...gratitude! :)
Tuesday, November 27, 2012
t-t-t-tuesday
Long day today. Good day today.
A) PJ 6-8 x 4
1: 11 @ 65
2: 6 @ 85
3: 6 @ 85
4: 7 @ 85
As you might tell from the wts, this was very heavy today. I started this thinking shooting for 100# would make sense but saw rather quickly that would be a 'negative'!
My shoulders were telling me that all the pushing yesterday was part of my struggle with this.
B) 5rds ft of: 10 135# DLs + 10 burpees
Not much to say. I forgot to write down my exact time, but I think it was about 6:21. My grip on the DLs was cooperative until the last set, but it didn't fail me. :)
C) 20 DUs + 20 44# KBs + max effort 60 second row ~~rest 5 mins x5
1:DUs-4 trips/ KB 10-10/ row 242m
2:DUs-2 trips/ KB 10-10/ row 248m
3:DUs-sucked/ KB 10-10/ row 251m
4:DUs-sucked/ KB 10-6-4/ row 252m
5:DUs-3 trips/ KB 6-6-4-4/ row 256m
**I'm frustrated with my DUs. I can keep going but my sets are just not big. I'll get 5-10, then trip up, 2 trip...etc. I'm starting to break apart my form so I seem to be constantly trying to readjust during the middle of them all the time. I'm sure that doesn't help!
I WILL master them so I can move on once and for all. I just don't get it....baaaaaah!
**KBs were broken by choice. As can be imaging from this day's work, my left hand was doing the bulk of the gripping so I didn't want the KB to go flying across the gym!
**The row was "my break". I didn't strap my feet in today since it was just an extra step for one minute of work...why bother! I was pleased my meters kept increasing. I didn't expect that at all.
I'm off tomorrow and have to be in the car for a couple hours. That means some quality time spent with my roller again tonight and before I leave in the morning! :)
A) PJ 6-8 x 4
1: 11 @ 65
2: 6 @ 85
3: 6 @ 85
4: 7 @ 85
As you might tell from the wts, this was very heavy today. I started this thinking shooting for 100# would make sense but saw rather quickly that would be a 'negative'!
My shoulders were telling me that all the pushing yesterday was part of my struggle with this.
B) 5rds ft of: 10 135# DLs + 10 burpees
Not much to say. I forgot to write down my exact time, but I think it was about 6:21. My grip on the DLs was cooperative until the last set, but it didn't fail me. :)
C) 20 DUs + 20 44# KBs + max effort 60 second row ~~rest 5 mins x5
1:DUs-4 trips/ KB 10-10/ row 242m
2:DUs-2 trips/ KB 10-10/ row 248m
3:DUs-sucked/ KB 10-10/ row 251m
4:DUs-sucked/ KB 10-6-4/ row 252m
5:DUs-3 trips/ KB 6-6-4-4/ row 256m
**I'm frustrated with my DUs. I can keep going but my sets are just not big. I'll get 5-10, then trip up, 2 trip...etc. I'm starting to break apart my form so I seem to be constantly trying to readjust during the middle of them all the time. I'm sure that doesn't help!
I WILL master them so I can move on once and for all. I just don't get it....baaaaaah!
**KBs were broken by choice. As can be imaging from this day's work, my left hand was doing the bulk of the gripping so I didn't want the KB to go flying across the gym!
**The row was "my break". I didn't strap my feet in today since it was just an extra step for one minute of work...why bother! I was pleased my meters kept increasing. I didn't expect that at all.
I'm off tomorrow and have to be in the car for a couple hours. That means some quality time spent with my roller again tonight and before I leave in the morning! :)
Monday, November 26, 2012
alphabet soup
Today's workout ABCD was an interesting mix of mvmts...awesome.
Mondays are a little tough to get good solid chunk of time to workout in so I don't have to stay too late at Beacon. Consequently, I don't always spend an appropriate amount of time warming up...at least for me. Today was no different. So what happens is that I start a little slow, then things get 'better' as my body warms up more. I am going to work on this though. I know I benefit from more warm up.
I have also been realizing that I need to stay focused on what I am actually DOING! I don't mean during the workout, but rather overall. I want to utilize my coach's knowledge combined with my own desire to get better. I have to admit that what throws me a bit is that I have no one I can compare to but myself from week to week. That leaves me feeling a bit in the dark, even though I can of course measure my own progress on strength from week to week. It's just still such a different mindset for me. It's something I have to keep a check on! Weird, I know.
ANYway, today:
A1) FS 10-12
A2) ring rows 10-12 (feet elevated so body parallel with floor)
1: 13 @ 75 + 9-1
2: 12 @ 85 + 7-3
3: 9 @ 105 + 7-3
4: 11 @ 100 + 3-4-3
I thought I would "choose" to keep the FSs light-ish so I could work on my squat, but as can be seen,it didn't really end up being a choice. I had to drop wt as it felt heavy. I felt like I was getting good depth and keeping form, the rise was just tough.
The ring rows were all broken. Wanting to keep a tight plank, I had to regroup on all the sets. The 4th set I was just tired!
B1)15 gob squats w/ 44# KB
B2)7 kipping PLUs
1: UB + 2-3-2 (this surprised the shit out of me! my grip was totally lacking and I felt a little weak on the PLUs as well)
2: UB + 4-3
3: UB + 2-2-3 (had to regrip, but on the first break, did it on the bar)
4: UB + 4-3
The gob squats were not easy, but not hard to do. But yeah, the PLUs need more focus! Frustrated me a bit.
C) DB ext rot 10-12 x 3
I am still on the 10# for all of these. I feel like going up yet would decrease my range of motion on these.
D) hanging knee raise accumulate 2 mins
It took me 3:26 to accumulate 2 mins. This was hard as I just felt like I had no grip left.
Much harder doing these than just hanging!! I kept my knees as high as possible...pretty sure they were waist and above. This will be a great test for me to continue doing!
Mondays are a little tough to get good solid chunk of time to workout in so I don't have to stay too late at Beacon. Consequently, I don't always spend an appropriate amount of time warming up...at least for me. Today was no different. So what happens is that I start a little slow, then things get 'better' as my body warms up more. I am going to work on this though. I know I benefit from more warm up.
I have also been realizing that I need to stay focused on what I am actually DOING! I don't mean during the workout, but rather overall. I want to utilize my coach's knowledge combined with my own desire to get better. I have to admit that what throws me a bit is that I have no one I can compare to but myself from week to week. That leaves me feeling a bit in the dark, even though I can of course measure my own progress on strength from week to week. It's just still such a different mindset for me. It's something I have to keep a check on! Weird, I know.
ANYway, today:
A1) FS 10-12
A2) ring rows 10-12 (feet elevated so body parallel with floor)
1: 13 @ 75 + 9-1
2: 12 @ 85 + 7-3
3: 9 @ 105 + 7-3
4: 11 @ 100 + 3-4-3
I thought I would "choose" to keep the FSs light-ish so I could work on my squat, but as can be seen,it didn't really end up being a choice. I had to drop wt as it felt heavy. I felt like I was getting good depth and keeping form, the rise was just tough.
The ring rows were all broken. Wanting to keep a tight plank, I had to regroup on all the sets. The 4th set I was just tired!
B1)15 gob squats w/ 44# KB
B2)7 kipping PLUs
1: UB + 2-3-2 (this surprised the shit out of me! my grip was totally lacking and I felt a little weak on the PLUs as well)
2: UB + 4-3
3: UB + 2-2-3 (had to regrip, but on the first break, did it on the bar)
4: UB + 4-3
The gob squats were not easy, but not hard to do. But yeah, the PLUs need more focus! Frustrated me a bit.
C) DB ext rot 10-12 x 3
I am still on the 10# for all of these. I feel like going up yet would decrease my range of motion on these.
D) hanging knee raise accumulate 2 mins
It took me 3:26 to accumulate 2 mins. This was hard as I just felt like I had no grip left.
Much harder doing these than just hanging!! I kept my knees as high as possible...pretty sure they were waist and above. This will be a great test for me to continue doing!
Saturday, November 24, 2012
WOD x 3
With Thanksgiving, I just didn't get to jotting down my training info.
Thanksgiving was a great break. I always enjoy the "chaos" that ensues with even just a few of the kids here, along with their dogs. Not being a great picture taker, I have nothing to show for it...except some sweet memories. :)
SO, Wed 11-21:
A)PP 6-8 x 4
1=14 @ 65
2=10 @ 75 (elbow felt a little weird -- assuming from the underhand PLUs on Tues, which is why I didn't go up in weight on set 3)
3=9 @ 75
4=7 @ 80 (first 4 felt smooth, then last 3 challenging)
B1) 12 TnG DL
B2) 10 PUs alt hand placement
1= DL 135/PU UB reg
2= DL 155/PU UB wide
3= DL 160/PU 4-3-3 narrow
4= DL 165/PU 6-4 staggered (DL was challenging but grip held with chalking)
5= DL 165/PU 4-3-3 reg (did a quick grip reset on rt hand after 8)
*I enjoy the TnG DLs. Getting to 165# felt good. Last week 155 felt heavy.
C1)15 UB DUs
C2)8 HPC 85#
1=2 starts to UB / HPC UB
2=4 starts to UB/ HPC UB
3=too many starts, not UB / HPC 5-3
4=4 starts to UB /HPC UB
5= too many starts, not UB /HPC 4-4
Today was a hard day at the office for DUs. I am appreciating the continued practice of them, and am refusing to get frustrated that my stringing days have been on spotty. Gotta start writing down my goals where I can see them...the whiteboard by my desk perhaps?!
May have rested a little too much between cleans on the last 2 rds--a couple times I needed to reset my grip, but some was just regrouping in general.
D1)20 KBs @ 44#
D2)90 sec plank hold
1=KB UB/plank UB
2=KB UB/plank UB
3=KB 5-10-5/plank UB (grip fatigue on the KBs was the need for me breaking them up, and the last plank was def shaky, but UB)
Big day today with some interesting couplets. I was happy to get through it all before I had to get home. Could have done some of it at home, but sometimes the home WODding is harder to do..
Thurs 11-22
Into Beacon for a quick WOD that I was given just to shut me up. :) heehee
A) 20 min row for meters = 4569m
I rowed thinking in terms 2 5min sets, then heard John's pace on the rower as he was rowing and started thinking in terms of 1min hard/1min steady.
My pace got faster each "working" minute.
Something like 2:15-2:10-then on the hard min, 2:02. All the times were "ish".
I took Friday off.
Sat I did the program that was scheduled for Fri.
Sat 11-24
A)alt rev lunges w/BB on front rack
**I apologize to Coach John for not reading this more closely. I had rear foot elevated split squat (RFESS) on my mind and did that instead. And on top of that, I only did three sets. I've done this a couple times now so I vow to pay more attention as I set up for the mvmt! OIY (I will redo this mvmt correctly at some point.)
That said:
RFESS front rack BB
1= left 9 @ 55 / rt 10 @ 55
2= left 10 @ 55/ rt 10 @ 55
3= left 10 @ 60/ rt 10 @ 60
The front rack on these felt much more stable then the back rack position.
I also feel as though my legs are definitely getting stronger with this.
B)15min AMRAP
3 dead hang PLU
6 chest to deck PU
9 BJs-step down
12 DUs
9+4
Before I started I did 2 unasst'd deadhang PLUs (whenever I do PLU, I do them overhand unless instructed to do otherwise). I was happy about that.
So, I did the first round with the purple band, but went to the red band after that. I'm getting stronger though, because I don't need the blue band!
My arms felt good. There weren't enough PLUs to measure my grip on them, but it seems good.
PUs were: 1+2 UB, 3+4 5-1, 5+6 4-2, 7 3-2-1, 8+9 2-2-2
BJs all UB
DUs - none were UB, but a few were 2 sets and a few were 3 sets
I get right into the DUs now, without taking those couple of single jumps first. Today I felt like I'd get the first four then lose the rhythm of my wrist speed. Not sure why. Keep plugging away at mastering these so that next time I have a really steady run with them, they stick with me once and for all.
Thanksgiving was a great break. I always enjoy the "chaos" that ensues with even just a few of the kids here, along with their dogs. Not being a great picture taker, I have nothing to show for it...except some sweet memories. :)
SO, Wed 11-21:
A)PP 6-8 x 4
1=14 @ 65
2=10 @ 75 (elbow felt a little weird -- assuming from the underhand PLUs on Tues, which is why I didn't go up in weight on set 3)
3=9 @ 75
4=7 @ 80 (first 4 felt smooth, then last 3 challenging)
B1) 12 TnG DL
B2) 10 PUs alt hand placement
1= DL 135/PU UB reg
2= DL 155/PU UB wide
3= DL 160/PU 4-3-3 narrow
4= DL 165/PU 6-4 staggered (DL was challenging but grip held with chalking)
5= DL 165/PU 4-3-3 reg (did a quick grip reset on rt hand after 8)
*I enjoy the TnG DLs. Getting to 165# felt good. Last week 155 felt heavy.
C1)15 UB DUs
C2)8 HPC 85#
1=2 starts to UB / HPC UB
2=4 starts to UB/ HPC UB
3=too many starts, not UB / HPC 5-3
4=4 starts to UB /HPC UB
5= too many starts, not UB /HPC 4-4
Today was a hard day at the office for DUs. I am appreciating the continued practice of them, and am refusing to get frustrated that my stringing days have been on spotty. Gotta start writing down my goals where I can see them...the whiteboard by my desk perhaps?!
May have rested a little too much between cleans on the last 2 rds--a couple times I needed to reset my grip, but some was just regrouping in general.
D1)20 KBs @ 44#
D2)90 sec plank hold
1=KB UB/plank UB
2=KB UB/plank UB
3=KB 5-10-5/plank UB (grip fatigue on the KBs was the need for me breaking them up, and the last plank was def shaky, but UB)
Big day today with some interesting couplets. I was happy to get through it all before I had to get home. Could have done some of it at home, but sometimes the home WODding is harder to do..
Thurs 11-22
Into Beacon for a quick WOD that I was given just to shut me up. :) heehee
A) 20 min row for meters = 4569m
I rowed thinking in terms 2 5min sets, then heard John's pace on the rower as he was rowing and started thinking in terms of 1min hard/1min steady.
My pace got faster each "working" minute.
Something like 2:15-2:10-then on the hard min, 2:02. All the times were "ish".
I took Friday off.
Sat I did the program that was scheduled for Fri.
Sat 11-24
A)alt rev lunges w/BB on front rack
**I apologize to Coach John for not reading this more closely. I had rear foot elevated split squat (RFESS) on my mind and did that instead. And on top of that, I only did three sets. I've done this a couple times now so I vow to pay more attention as I set up for the mvmt! OIY (I will redo this mvmt correctly at some point.)
That said:
RFESS front rack BB
1= left 9 @ 55 / rt 10 @ 55
2= left 10 @ 55/ rt 10 @ 55
3= left 10 @ 60/ rt 10 @ 60
The front rack on these felt much more stable then the back rack position.
I also feel as though my legs are definitely getting stronger with this.
3 dead hang PLU
6 chest to deck PU
9 BJs-step down
12 DUs
9+4
Before I started I did 2 unasst'd deadhang PLUs (whenever I do PLU, I do them overhand unless instructed to do otherwise). I was happy about that.
So, I did the first round with the purple band, but went to the red band after that. I'm getting stronger though, because I don't need the blue band!
My arms felt good. There weren't enough PLUs to measure my grip on them, but it seems good.
PUs were: 1+2 UB, 3+4 5-1, 5+6 4-2, 7 3-2-1, 8+9 2-2-2
BJs all UB
DUs - none were UB, but a few were 2 sets and a few were 3 sets
I get right into the DUs now, without taking those couple of single jumps first. Today I felt like I'd get the first four then lose the rhythm of my wrist speed. Not sure why. Keep plugging away at mastering these so that next time I have a really steady run with them, they stick with me once and for all.
Tuesday, November 20, 2012
extended wod
Monday and today were both very long days for me. Lots of coaching and many individual and small group Foundations sessions. I did get my WODs in, but over a two day period.
It was soooooooo cold at Beacon yesterday due to our broken heating system that I got half my workouts in between classes and by the time all my classes were over, I was cold to the bone and I had to leave to warm up. Hence the two days needed to finish the WOD!
Mon:
A) 1 BS + 2 reverse lunges, 6-8 reps x 3
1: 7 for 65
2: 6 for 85
3: 6 for 85
My left side on these mvmts felt very, very weak.
I got very imbalanced, but managed to get rev lunge without needing to stop mid set on any.
D) I did my sets of DB ext rots at home with 10# again. These are getting better. I can feel them in my delt/shoulder/scaps.
Tues:
I finished yesterday's program today. Another lonnng day (6:30am to 9pm with about 1 1/2 hours in the middle of the day.)
I managed to get this in just the same!
B) wt neg PLUs underhand, 6 sec neg to rep failure x 4
1: 3
2: 3
3: 4
4: 2
I always find underhanded PLUs harder on my shoulders and today was no different. I thought I would get more of these in each set, but I wasn't feeling particularly strong today. Kinda pissed me off, too. I'm thinking that early mornings have something to do with my strength...or lack thereof.
I am hoping to get strict PLUs on a regular basis. By when? Great xmas gift to myself! :)
C1) 20 walking lunges with 25# KB
C2) 7 kipping PLUs
All the lunges I just did unbroken, altho the last few of every set were pretty labored.
PLUs: 1:4/3 2: 4/3 3: 4/3 4:3/2/2 5: 2/3/2
I purposely split up the sets, hoping I could get 4/3 throughout....didn't quite make it.
My grip felt pretty good today. A few times I still had to regrip mid kip, but that's getting a little smoother because I have to do that so often!
Then I added a tabata of running singles because I haven't done that in a while.
48/55/49/48/46/56/52/56=410
Only 1 trip up.
Last time I did a 'rope tabata', I did DUs and my calves killed for about three days. Course, that's not to say that I might not do that again! :)
Well, I'm beat. I'll post this now, but it'll be interesting to reread this in the morning to see just HOW tired I really am! hahaha
One more pretty decent sized day tomorrow and then a little fam time...with half my kids home.
It was soooooooo cold at Beacon yesterday due to our broken heating system that I got half my workouts in between classes and by the time all my classes were over, I was cold to the bone and I had to leave to warm up. Hence the two days needed to finish the WOD!
Mon:
A) 1 BS + 2 reverse lunges, 6-8 reps x 3
1: 7 for 65
2: 6 for 85
3: 6 for 85
My left side on these mvmts felt very, very weak.
I got very imbalanced, but managed to get rev lunge without needing to stop mid set on any.
D) I did my sets of DB ext rots at home with 10# again. These are getting better. I can feel them in my delt/shoulder/scaps.
Tues:
I finished yesterday's program today. Another lonnng day (6:30am to 9pm with about 1 1/2 hours in the middle of the day.)
I managed to get this in just the same!
B) wt neg PLUs underhand, 6 sec neg to rep failure x 4
1: 3
2: 3
3: 4
4: 2
I always find underhanded PLUs harder on my shoulders and today was no different. I thought I would get more of these in each set, but I wasn't feeling particularly strong today. Kinda pissed me off, too. I'm thinking that early mornings have something to do with my strength...or lack thereof.
I am hoping to get strict PLUs on a regular basis. By when? Great xmas gift to myself! :)
C1) 20 walking lunges with 25# KB
C2) 7 kipping PLUs
All the lunges I just did unbroken, altho the last few of every set were pretty labored.
PLUs: 1:4/3 2: 4/3 3: 4/3 4:3/2/2 5: 2/3/2
I purposely split up the sets, hoping I could get 4/3 throughout....didn't quite make it.
My grip felt pretty good today. A few times I still had to regrip mid kip, but that's getting a little smoother because I have to do that so often!
Then I added a tabata of running singles because I haven't done that in a while.
48/55/49/48/46/56/52/56=410
Only 1 trip up.
Last time I did a 'rope tabata', I did DUs and my calves killed for about three days. Course, that's not to say that I might not do that again! :)
Well, I'm beat. I'll post this now, but it'll be interesting to reread this in the morning to see just HOW tired I really am! hahaha
One more pretty decent sized day tomorrow and then a little fam time...with half my kids home.
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