rerow and...

After coaching classes, I got on the rower again.
10 mins easy pace: kept it around 2:45 today
(I forgot to note my distance.)
damper 1
Again, felt good. 

I will def have to add weighted movements carefully, not because I lost muscle mass in a mere 2 wks, but you know, use it or lose it.  I want to be smart here.

Smarter than this: 
Coached two classes and in one, I needed to demo a couple movements, both of which involved both arms....
Needless to say, despite using a blue band waaaay up tight, my ring dip demo was maybe a little too much. :/  
Didn't know that until today however.

slow row

Really wanted to WOD today, but obvie don't want to overdue on my left arm while my right is not 'cleared for take off'.
It's feeling really good.  No overhead movement, primarily because the incision site seems to pull a bit still.

I wanted to use it some so:

rower: 1K ~~ slow pace (about 3) ~~ damper set at 1 ~~ just about 6 mins

This felt fantastic.  I could feel the blood moving happily in my arm, waking up. 
Still have some numbness in my hand, but no trouble holding onto the handles.

I was going to do a little more work, but a had a walk-in to take through the gym.

getting back....

My arm hurt lots last night...whatev.
This morning was a huge turnaround with the pain, altho still having numbness in my fingers and here and there in my arm. It's pretty weird how our nerves fire so there can be little 'pockets' of numbness surrounded by 'normal'.

I was really itching to WOD...smartly.  Today's was a perfect one to modify.

A) bench press 5-5-5
I was told to try a one armed press. It was a great experience actually.
22# bar-28#-32# 
The bar was hard to stablize off to the side. I started laughing that I needed a spotter for 32#. :) A classmate came running to my aide. Then I tried again and got through all five.

B) 10 min AMRAP
original was:10 KB swings//10 sit ups//10 burpees
modification and subs:
10 single arm KB swings 26#
10 anchored sit ups
10 air squats
8 + 20
It felt great to be WODding.

Not sure what I'll do tomorrow, but it'll be something.

3 days out

Just a quick update to add to for my review:
3 days out from my surgery...
Results are great. Not much pain. A little tricky maneuvering my arm because the incision is so close to my right armpit so I'm being careful.  Also noticing that my shoulder gets sore from trying to hold my arm up a little.
Sling for the first few days when I'm coaching will help.

Long walk today...not fast...beautiful day.

hump day

This week has been screwy.

Today is the last day of this first training month.  I was really looking forward to doing "Grace".
Getting into the WOD:
A) 1rm C&J
I love this lift. Love it.  Unfortunately, I got to 115# clean and couldn't jerk it. It wasn't too heavy, my left arm has been a little sore.  I overdid last week when it began feeling challenged.  Even rested, it hurt and therefore felt weak, so I had to ditch.
I dropped back down to 95# to see if I had that in my for "Grace" but it was a no go on the jerk. Split felt better, but when I do 'Grace' again, it's got to be with all I've got.

B)Talked about the reason for cancelling "Grace" today.

~Ended up doing Beacon's WOD today since this will be the last day I WOD for at least a week. Then it's back altered and/or slowly. Surgery on the arm tomorrow.

C1) BS 5-5-5
got to 145#x5  Had I known this matched my old 5rep pr, I would have gone up. I felt great doing this.  Also spread out my hands to a wider grip to avoid pain in my arm and I actually liked it much better! Discovery from necessity!

C2) the MetCon: 5 rds FT
200m run
10 FSs @ 65#
15 DUs
RX was 75#, but I wanted to maintain good form throughout, so I dropped 10# to keep my arm out of harms way....
DUs were u.g.l.y on rds 1 + 5.
I goofed up at 14 on the other three.  Eyeroll here!
10:35   Hindsight is wishing I had gone that RX after all, but...

Will be taking a few days off from training so not sure when I'll be back to this!

wk update

I say 'wk update' but it's only Tues.
I'm all out of whack....

Sunday I was moving furniture around, which I think added to my left arm's 'overuse soreness'. 
Monday I knew I couldn't do all of the program because it included dips and DH PLUs, which would have put my arm over the edge into real pain.

I started the FS series of 5x5, but after just the second 5, I was interrupted for good...got to late to finish anything as I had to coach class.
Mon. was a wash.

Tues: today:
Woke up still feeling a little tender.  Not sure if I'm holding some stress about the surgery.  I don't think I am, but my body is being weird.

Anyway:
A) FS 5x5 135#  I was happy with that.  I had just 'worked up' to that last week so to get all 15 at that was good.  My 4th + 5th rep each round was slow up, but got them.

B) I tried some warm up SP's, but it didn't feel great and I really want to do Grace tomorrow as healthy as possible, so I didn't' do this either.

C) My own C: DLs 3-3-3 , then took a shot at a couple 1reps.
185-205 (both sets TnG)- 225
I dropped and reset very quickly on set 3 at 2-2-1.
This felt good DLing.  Hadn't done any in a long time.
I tried a couple 1's...jumped to 245 since I felt so good. (my 1rm is 248)-no go
Dropped to 235-slow but good.

I was going to do a short MetCon but just felt really tired.

I love the programming I am doing.  It's a lot more volume on my shoulders than I typically undertake so they have been pretty tired.  Actually my wrists have felt pretty challenged too so I have taken to wearing my wrist bands almost all the time.

I can't really tell if I'm getting stronger or not.  I know that I couldn't do more than a couple dips before and now I can get through sets of them...not always smooth, but get them.
As for the barbell, I just don't know. I'm frustrated as hell by the break and 'ease back' time I'll need in my training because of my surgery on Thurs.  Not a happy camper.
I keep reminding myself it could be worse and now is an opportunity to focus on a couple other things I've been meaning to focus on...like my nutrition, sleep, and some things unrelated to CF...I know, really? There are things unrelated?? :)

I will say right out that I didn't realize going into this that the mental aspect of having to do so much working out alone has been a huge challenge.  I'm pretty social and i just totally enjoy WODding  with my peeps.  I also get itchy to do some of the WODs, but I hold back.  It's not all together bad to have to dig in and work on what I need to work on and just get past that mental challenge, I can see that.  It's just a huge adjustment for me.

chipper choice

Beacon's WOD was a chipper today...actually one I had programmed for a Free Class WOD a couple months ago so I was happy to be able to do it.

We did some rope climb skill work first which I barely did. My grip and shoulders were pretty tired from the T2Bs yesterday. (That's also why I didn't even consider using the 44#KB in the WOD....did I wuss out??)

1rd FT:
500m row
99 running single jumps
77 sit ups
55 KB swings (35#)
33 HR PUs
11 balls slams (15#)
10:09 rx

My row was 1:58.  I didn't want to go all out!
R-singles UB (I debated doing them backward...next time)
Situps UB
KBs 30/10/15 (With PUs coming next, I did more swings than the snatch style.)
PUs 10/then a few 3s/then the rest 2s
BSs UB

The PUs were really hard...harder than usual!
Everything else felt good. Good chipper!
As usual, loved doing this with the class.

yoga -> Fri

Yesterday was a beautiful morning and I was lucky enough to start it by the ocean at a small, outdoor yoga class.  Last week I felt like I overstretched and my hips kind of paid for it later.  I said I wouldn't do the same thing this week but I did and lo and behold, my hips did not react badly.  Nice.

I ate crappy yesterday because I wasn't paying attention... just picking at food all day, not really having a decent meal.  I could tell this morning because my ankles were stiff when I got out of bed.  That's always a telltale sign my nutrition was off.

Wasn't sure how today would go. Actually, the workload went well, but things popped up at the gym today so my workout got a little screwy, but it got done.

A) BS@33x1 -3x3 @ 110#
CRap...I just realized I did this wrong.  The tempo I followed was 31x1... Of course, now I will want to do this over... Still getting used to the protocol. I'll have to be more careful.
This weight was not a problem.  Again, should have gone heavier. I need to work on my depth on BSs though.

~a *private* came in early so I had to stop~

B) (75 mins later) PJ 8-10x3
85/10 - 95/9 - 95/9
Even though I only got 9 the last two, I felt strong to failure, and my form felt good. 

C)10-9-8->1 T2B FT = 8:49
I appreciated the ladder breakdown. It did help break up the daunting 55 count! :) Anyway, after the first 8, I had to break them up into sets of 3's mostly. I no-repped myself on about 7 I think. It took me 1:10 to get through the last 5!
I still do the double swing.  I've been having a hard time with the single swing.

I'm frustrated that I won't be able to keep working on shoulder/arm strength for a while.

Because the day got kind of screwy, I only rested 1.5 hrs.

D1) 10min row: maintained a 2:10-2:13 pace = 2271m
This went fast today.  Enjoyable.
D2) 10min run: ran 1mi : I was a little surprised because I did feel a little fatigued.
I really don't mind running when there is no box jump on the other end! :)

Before I began each section of my workout, I did have a little fruit and protein.

mine and coach's

Long day yesterday (tues). Good day.
I got to WOD along side my Beacon Peeps!

I know I did FSs on Mon, but I also did them Tues as they were the strength portion of the WOD.  I felt good, legs felt good, so I went for it.

A) FS 3-3-3-3
85-105-125-145
I didn't plan on going heavy, but it just felt good. My legs felt good, my form felt strong. I'm not sure if it was the energy from being in class that helped or what it was.
 
B) 7min AMRAP
200m run
10 walking lunges
10 KB swings (35#)
10 sit ups
~rest 4 mins and repeat
1=3+100m  //  2=3  total= 6+.5
Per usual, the runs are my slowest movement.  I should have gone 44# on the KB...'nuff said!  I kept good form on my lunges and sit ups are quick for me.  I like the double AMRAP.

Today was my coached program.
I didn't think the weighted dips would be too bad, but then I realized they were full dips, not just negatives. :/

A) wt'd dips 5x5
I played around with wts.  I came up with a whopping 2.5# extra.  I managed to stay wt'd until into set4 but just couldn't get full ROM.  I had to drop to just bw. Also had to 'kip' a little to get up.  These were v.e.r.y hard for me today.

B) TnG HPC+J 10-10-10-10-10
65 (oops, PC+J)- 70-75-80-85
After I saw my mistake on set1, I realized I shouldn't go up to fast on these.  I do think I could have gone heavier as I went along and my muscles got amped up, but that's hindsight.  My HPC form felt really good.  Good catch on my shoulders and I felt like I had quicker elbows.  I always forget to really jerk the OH and usually just PP, so I need to remember to actually jerk so I don't get so fatigued on that part.
(I forgot to video the last set)

Rest day tomorrow.

Sun and Mon

As I mentioned, I went to a farm with Laurence and a few people from Beacon.
We spent a total of about an hour doing functional, fun "Harvest WODs", such as:
20 PAMPAP: pick as many pumpkins as possible in 20 mins. 
mvmts: grip strength, deadlifting, farmers carry, stone lifts...
Corn Stalk Run: run approx. 400m through a cow-pie dotted corn field, stop at the cut stalks to bundle, run another 400m to the hay bales, drop stalks, run the remaining 400m to the barn carrying a hay bale. 
....you get the picture...functional fun.

I made the right choice to take off Saturday, and yesterday was some good movement, but nothing overloaded.

I felt good this morning...ready to go.

A)FS 4-4-4-4-4-4 (3mins)
85-95-105-115-125-135
All these felt pretty good when I really focused on keeping my elbow up/chest up.
135 was doable, although hard, but definitely doable.  I did struggle to keep my chest up, but I obvie wasn't in a complete form meltdown or I would have dumped.
(I did, however, have zero finesse on my re-rack! yikes!!)

B)BP @31x1 6x6
75 but realized I'd likely be unable to go the rest of the way through here so the last five I did at 70#.
As I've already discovered with the tempo, the 'explosive upward' press is really hard after even just a 1sec pause at the bottom.  70 was a good wt for my first time with this.

C)5x10 UB kip PLUs
I got all sets ub.
I rested as follows: 4min/6min/5min/4min
The last two sets my grip felt a little slippery.  I didn't get as high on the last 3-4 on the last two sets either. But all legit chinoverbar.

shifts..

Taking today as a rest day. 
My delts need an extra day.  I may have had too wide a grip on the BSs yesterday which may be the reason they are so sore today.  It's just that kind of day where my body is telling me no.

Tomorrow, which is supposed to be my rest day, is going to be filled with farm chores WODs at a friend's farm.  She's got all sorts of WODs planned for a few of us from Beacon who signed up, so that will be my weekend WOD.

double shot

Yesterday I took a yoga class.  AWEsome instructor and great hour outside by the ocean.
I learned my core is really strong, my hips are very tight, and my mind is still open to *aha* moments...even if they make me cry...OIY!

Today was back to strength.

A) BS @33x1, 5x5 : 95#
I wasn't sure what wt to use as I have not done this before.  This seemed a good choice for this first time, even though it's well below my 1rm. The last two sets were pretty challenging on the explosive rise after having hung out at the bottom for 3 secs.  Next time I'll go heavier, but not much.

B)SP 4-4-4-4-4
65-70-75(3+5or6 sec hold, then last one)-72.5(last one was barely a t&g)-72.5(only 3)
I try to watch my back. Kept tight throughout, but just couldn't go higher.

{On all my weight work, I'm feeling a little frustrated because I'm feeling so far from my maxes.  I'm feeling pretty fatigued, not sure if it's all the shoulder-biased work, or not getting enough sleep, or both.  I'm anxiously awaiting the shift, which I know will occur.}

C) FT: 18-16-14-12-10 WBs & 20 DUs btwn each set  (15# WB to 9' target)
~~4:58
18 (19, oops, ub)-16ub-14(6+8)-12(6+6)-10ub
DUs: rd 1-(19+1)-rd 2(approx. 3+10+7)-rd 3(20ub)-rd 4(19+1)
I felt my breath change to more labored during into the 14 WBs, hence the drop.
I've been finding WBs challenging lately.  My DUs are there, it's just getting rid of the flubs. I'm still working on starting right into the DUs rather than taking a couple of single jumps first...not happening yet.

rested 5 hours

D) 10min row: 2253m
I maintained a 2:10-2:15 pace, mostly on the lower side.
     10min run: 1mile+about 100m
Running is so mental with me.  It'll be good to start getting to *the other side* of that.
Not really much to say with either of those.  I don't mind rowing and I ran because I knew I had to.  Really. I know that the only remedy for running is running!

I was much better about making sure I had a snack with my protein shake after my first WOD sequence and then had a salad about an hour before the afternoon WOD.  I was thinking on the run that it made a difference.

A side note on my squat: I tend to squat with my feet positioned unevenly.  I played around with it and found that if I start with right toes just about 1/2"-1" back from my left foot, my squat felt better in my hips.  I realize this is NOT ideal, but I'm trying to find what works best for my body under load.

hangin' around

Today was a big day for my shoulders, especially after all the snatching I did yesterday. But hey, no one said this would be easy, right? :)  Only thing I know is that my shoulders and lats are tired, a little sore, but def not pained, and therein lies the difference of 'calling' a day or doing the program with the best effort possible.

A) HPS 2-2-2-2-2-2
45-55-65(failed on the 2nd)-65-70(failed on the 1st, got 2nd)-70
This was all I had. When I relifted the 65 and the 70 each the second set of two, I really concentrated on getting a little angry. That honestly helped on both sets.  Something I need to remember!

B) HPC 2-2-2-2-2-2
70-75-85-95-105-105
I seemed to be smoother today on these after the cue to have my hands in a loose grip when the bar landed on my shoulder shelf.  I repeated the 105 because my first set was pretty ugly and I kind of got too aggressive with my loose grip and pulled my fingers back a little.  Stoopid!  The second set felt better. 
I did lose my grip a couple times between the lifts.  I'll need to practice regripping to the hook before I bring the bar down.  T&G's on these seemed challenging for me today.

C) PJ 2-2-2-2-2-2
65-75-85-95-100-100
The lifts felt good until 100, then I felt my core go a little shitty and my back overextended a bit on the 2nd lift.  When I redid the set at 100, it felt much better.  I was more conscious about tightening up before the lift. And again, I got a little more mentally into it.

I'm tired.
Tomorrow is a rest day.  I'm going to an outdoor Yoga class in the morning.  Should be good.

skillz

I travelled to Craic today for a 1on1 with my coach, John.  He had me working on snatches, with many sets of skill-wt reps (meaning light).  I never went higher than 65#, which for me is pretty close to my max on those anyway.  It's the end portion (the OHS) that is a particular goat...that and the fact that I have lots of honing on my technique to do. :)

*maintain a better, more consistent back angle on the rise
*be mindful of where my chest is in relation to the bar
*leaning back on the shrug to be out of the way of the bar
*heals down and grounded as long as possible for full power

(i didn't write those all down right after my 1on1 so i hope i remembered everything...)

I was also able to have him critique the video of my PCs from last week and he gave me a cue I had never heard before...the catch should have hands in the same loose bar grip as a regular FS.  I had only ever heard/learned/done that the elbows were to be in the same position as the FS.  I'm excited to start working on that!

This was the first ever 1on1 that I've had.  I've gotten cues here and there from fellow coaches that have been really helpful, but to have a whole hour of your entire movement analyzed was awesome.  I loved it, learned a ton, and can't wait to see videoed improvement in the future!

I did some mobility work at home tonight and plan on doing a lot more tomorrow before I have to do my workout....lots more lifting tomorrow!

laboring

Strength today: FSs and PPs.  I'm still figuring out where to start my wts as I get used to this program's protocol.
That said, I didn't really know where to start on the FSs so I used the same start point as last "Monday's" (which was actually on three weeks ago, when i first started, then had to put on hold while I was in PA). SO,

A) FS 6-6-6-6-6
85-95-105-110-115  At 105, the load was already feeling very heavy which is why I decided to only go up 5# at a time. Before I started, I was hoping to get to 120, but this all just felt very heavy today.  I also know that I pushed so hard last FS day that I really paid for it in my hips for about 4 days.  I think I may have put some mental block into this wt tally too.

B) PP @31x1 tempo, 8-10x3
65 for 10/70 for 9/70 for 7  I liked the challenge of the tempo work and found it harder as the reps added up. Without question I failed on on the 7 count of the third set! ;)

C) FT: 10-9-8->1
PLUs
Burpees
7:52 (i had to use a stop watch, so i'm sure this is close, altho maybe not exact)
PLUs: 10 ub/ 9 5+4/ 8 4+3+1/ 7 3+3+1/ 6 4+2/ 5->1 ub
My shoulders aren't sore, just tired, so add the burpees in, I just couldn't seem to do all these with few breaks.
Burpees: 10->1 ub
Other than a quick chalk up before about every other set of PLUs, I only paused once between PLUs and Burpees after round 5->4. I felt a little tweak in my right bicep on the burpees so I wanted to give it a quick *trigger point* rub. It felt fine, I just moved my hands a tad closer on the PLUs.

I am going to do some extra mobility at home tonight so I can be ready to do some Oly work tomorrow. Gotta make sure my hips and shoulders don't tighten up on me!!

sat's choice

Saturday is also a 'self-program' day, with a few guidelines to keep things fairly simple.

I woke up feeling a general soreness all over...not bad, but there.
After coaching a couple classes, taking a man through a Beacon Intro, and doing a little organizing at the box, it was already around 1 before I got to my WOD.  I was feeling pretty lethargic.

3rds FT:
400m run
10 WBs (15#)
10 Box Js (20")

total time: 8:34
WBs: 1=2 air balls, so 12 really//2 & 3 UB
Box Js=UB and step down
Disclaimer: I cut the 2nd and 3rd runs to 200m. 
I felt more sluggish than usual.  I think I was a little dehydrated.  My breath felt really 'heavy'.  I'm not a great runner anyway, but this felt different somehow.  So I cut, even though today was supposed to be more about running with a little movement.
My first 400m was 2:01.  A standard time for me. I am just really struggling with it right now.  I don't think I have done enough in WODs this summer so I really have to address this on my own.... like today...but no bailing next time. 
I haven't done WBs or Box Js in a long time it seems, which is why I wanted to do them today. One thing I know from experience, no matter how simple a movement may be, if you don't perform it regularly, you'll lose it.

Tomorrow is a rest day and I'm glad. :)