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.

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! :)

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! :)

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!

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.

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.

teamming at Beacon

Love that we changed the first class at Beacon to 8:15 because now I will be able to WOD with that class more often. Coaching the 9:30 Free class never left enough time for me to get new people signed in and *waivered* when the early class ended at 9:30 also.  So YAY YAY YAY!!

Team WOD today:
25 min AMRAP:
10 partner push press
20 partner wall ball sit ups
30 alt. partner burpee plate jumps
5 + 57

**I partnered with a fairly new member so while we kept the PP @ 60# (rx was 75#), it was still a good PP movement.
**The wallball we used was 10#, and I chose to do every sit up with and without the ball.
Bad thing was we didn't use an extra mat under our abmats...crack rash sucks! :/ Shame on me!!
**After rd 1, I did two burpees to her one, then did the last 10 or so.
**Good workout regardless. Saturdays are a different energy at Beacon and lots of fun, even though a great sweat is achieved!

Rest day tomorrow...thinking Laurence and I will play golf since it looks to be a sunny, dry day.

Mon: part II

This is the same workout I did on Monday. It was interesting to redo it just a mere four days later, not knowing if it would feel/be different.
Results:

A) BB rear foot elevated split squats: 8-10 x 4 each leg
After Mon, Coach John told me to 'rep' the weaker leg first and match the stronger leg to it, so I repped the left leg first on the pairings.
1: l + r = 9 @ 50#
2: l + r = 8 @ 55# : I lost my balance at rep 6 on the left side, but did two more.
3: l + r = 8 @ 60#
4: l + r = l did 7 reps on the left @ 65#, I did 8 reps on the right @ 65#
I definitely felt stronger and more bold as far as adding wt. I ended up 10# over Monday, and Monday 55# felt damn heavy.  The vid is of the last set on my left side. You can see that I am slightly unsteady.  I should have videoed the right side because I am clearly smoother. 

I definitely felt this in my quads and hammies today, which felt 'right' to be feeling it on my whole leg.

B) wt'd neg PLUs 5x3: As on Mon, this was very challenging. I started and stayed on BW today. I managed a good 6 sec negative on the first three of sets 1 + 3, then not so much. :/ On set 2 I had to drop off the bar after the neg so it was 2-2-1. Ridiculous. My negs felt really heavy on set 2.

C1) 20 walking lunges
C2) 5 kipping PLUs x 5
1: UB + UB
2: UB + UB
3: UB + 3-2 (hung on bar to regrip right hand)
4: UB + UB
5: UB + 2-3 (hung on bar to regrip right hand)
My kips felt less spastic today and while my grip is still not great, I am really just learning to deal with it.  I have no doubt it'll still continue to get better. 
I've been PLU bar hanging, carrying bumper plates around the gym, squeezing a tennis ball, etc.  That I can now string 5 kipping PLUs together is great! :)  More next week?!
The lunges were lunges.  I was feeling it in my upper adductors toward the last couple sets. I've been doing lots of squat work this week with clients in Foundations. They were just adding to that. :)

D) DB ext rot 10-12 x 3
I wanted to try 15#, but had to go down to the 10# again.
Oddly, the ext rot on my left arm (with the previous delt issue) felt easier than on my right. That kind of surprised me.

I felt more sure of myself on this workout today. It helps to have an idea about how a strength movement is going to feel so that I can be a little bolder. SO, lesson here is that I need to remember to push through to failure on things. That said, I do know for squat work I still need to hold off the wt some and go for depth and form more. 
But yeah, continuing awareness.

*pulling*

This week I have felt really good physically.  I am not noticing any of the little "deficit" aches and little pains that I had been feeling from having to find my CrossFit balance again after my surgery. 
This awareness feels fantastic!
Now If I can just continue to work on better sleep! :)

Tues:
4 x 500m row: recovery time in between each was around 10mins
1:56.3
1:53.9
1:51.5
1:50.0  arrrrg!
I. just. could. not. get. that. last. tenth!
This is still about 90secs off my PR. :(
I felt as if I got smoother and stronger each time so I am not going to attribute the decline totally to the fact that I also 'gamed' the challenge a little of going faster each time.

Wed:
A) PP 8-10x4
1~~ 12 @ 65#
2 -> 4~~ 9 @ 75#
Lost midline stability on the 3rd, so the 4th I really worked to hold it and I felt much stronger.  I think in hindsite I need to push up the wts more. I am still shorting myself and now that I am feeling better, I can push more.

B1) 10 TnG DLs
B2) 10 PUs x 3
Shoot, I just realized I misread this and only did 3 sets instead of 5. I saw the "rest 3 mins" and read it as 3 sets.
1~ 135#
2~ 155# had to regrip rt hand at 5/8/9. Did it quickly, but because of that, I didn't add any wt for the next set.
3~ 155# and the grip was strong. I chalked, which helped. I thought this was the last set, but could have added more had I gone a couple more sets.
I was very pleased with all the PUs. They were much better than I expected. I felt strong and am really working to keep my elbow closer. My left arm still looks too far out.

C1)10 UB DUs
C2) 5-7 HPCs @ 75# x 5
1~ 2 tries to UB DUs + 7 HPCs
2~ UB DUs + 5 HPCs
3~ 3 tries to UB DUs + 6 HPCs
4~ UB DUs + 5 HPCs
5~ 3 tries to UB DUs + 5 HPCs
I honestly think I could have done all the DUs UB today, but I am still working on going right into the DU and not taking those couple of singles first, so until I become more proficient at that....
The HPCs felt pretty good. I tried to keep the bar close to my thighs to force me to open up before the shrug.

D1) 20 sit ups
D2) 1 min plank hold x 3
I started this at the gym, but didn't have a mat and sit ups with no mat don't make for a good combo for me. SO, I finished this at home cuz I could only get through 1 rd.
Anyway, no rest on any. Sit ups fine. Plank holds were all fine.

Rest day tomorrow.  A couple of group Foundations to give in the morning then heading up to the farm to get my 1/2 cow.  Freezer all defrosted so I have plenty of room!

 

Monday Monday

Didn't sleep well last night so I wasn't sure how that would affect me today.
Monday is my really long day, so I never feel completely at ease all day anyway.

Today's program was an interesting mix.

A) BB rear ft elevates split squats 8-10x4
I actually thought these were awesome.  Hard, but awesome. I liked doing them much better than during my initial assessment, and perhaps it's because I felt stronger than last time I did them.
1: rt 8 @ 55#  // lt 5 @ 55#
2: rt 10 @ 55# // lt 8 @ 45#
3: rt 8 @ 55# // lt 8 @ 55#
4: rt 9 @ 55# // lt 7 @ 55#
I had to drop wt on the left leg on the second round.
Then as I went along, I started to feel stronger each round. 
I feel as though I can go heavier next time, partly because I know what to expect with this movement. 
The video is a snooze fest, but it's the only thing I have videoed in a while.  I tried to maintain a hip-width space between my feet as I squated and that seems to reduce my instability greatly.
((I stood there in the video because that was the second rd when I debated about using the 45# for the left leg...as I said, a real snooze fest. :} ))

B) wt'd neg PLUs 5x3 w/ 6 sec neg
I tried to add a mere 5# to these, but I felt very weak on these today.  I went to BW on them all and struggled with them.  I always do PLUs overhand, so that directive from my coach was not a factor.  I felt v e r y heavy today.

C1) 20 walking lunges
C2) 5 kipping PLUs
x 5
1-5 lunge sets felt pretty easy after all the wts squats/lunges I've done in the last week.
I was able to string 4...count 'em FOUR...PLUs together before my grip slipped. But hey, I could only string 2 together a mere two weeks ago! :)
1: 4/1   2:4/1   3:4/1   4: 3/2 (no drop, regripped on bar)  5: 3/2
My timing feels a little off kilter on these too, but I attribute that to just not being able to really do them all that well again yet.

D) DB ext rot 10-12x3 
I used 10# again.  I think I'll get a short vid of these next time to make sure I'm doing them correctly.  As always, my right arm can handle the wt much more easily than my left.

Very tired, off to sleep!

sweet Sat

Love the energy at Beacon on Sats! Between the regular WOD classes and Free Class, there are always so many people willing and wanting to start their weekends sweating....can't beat that!!
Taught two classes then got to the WOD myself in the third.

Consecutive two minute drills today with a 15 sec transition time:
DUs = 114: mojo creeping back I had a couple of great sets, but still find I stop because I'm gassed, not always just because I trip.  I'm going to pay attention to how I'm breathing during them. Maybe that is part of my issue!
PUs = 26: mostly sets of 3, then stretch, etc.  Trying to focus on form on these re: elbows in close, hand positioning. They are harder that way still, but feel much better physically.
WBs = 38: had to use the wall today as opposed to the targets :( but I don't think I would have pr'd on this today anyway.  I had to no-rep myself about three times in the beginning because I'd get the ball high enough but it wouldn't hit the wall at 9', rather it would hit the wall on the way down at about 7'. Been trying to concentrate on keeping good depth on all my WBs.
Burps = 37: just kept a steady pace on these. I have done 50 in 3 mins, so this seems right.
Gob squats = 34 w/ 35# KB (subbed these for thrusters) just tried to keep a good pace, but had to rest a couple times for a few seconds at the top...

Didn't do any other practice drills today. Will do more mobility later today.
Rest day tomorrow and for the first time in many Sundays, it may actually be a total do-nothing day... :)

20 on Friday

Good couple of days with a visit from daughter/granddaughter. :)

Good change to come back today.
Today was a 20min AMRAP of:
5 strict PLUs
7 PP (65#)
10 walking lunges with 65#barbell on back
row 250
5+18

I used a red band today to challenge myself on the PLUs. Hard, but feeling much better. (looking forward to having an appreciable number of BW strict PLUs!)
Also, as for how I got through the PLUs: 5UB, 5UB, 3-2, 3-2, 3-2, 2-1-2
I used the same 65# bar for both PP and WL. Wasn't sure where the wt would be to have it challenging but not stop me from keeping the "metcon" up.
In hindsight, I could have gone heavier. 75 would have been better. Any heavier than that and I would have had to kind of slog through the AMRAP.
Lunges were good. I focused on keeping my feet hip width apart. That gave me great stability.
Lunges were 'measured' but UB. I paused at the top of a few PP here and there, but no long break.
The rows were all under a 1:58 pace.  I also rowed each round without strapping just to make it faster.

Did a few more strict PLUs and kipping demos during the classes I taught, so that was some good 'extra' practice.

CrossFit Driveway

I was able to do the whole workout at home, which was a nice change...even though the last part was outside on the driveway and a little chilly! :) Didn't get videos today. Sorry coach!

Good day today. I feel as though I'm coming back to my CrossFit normal a little bit every day.  YAY!

A1)SP 8-10x4
1-12at45,  2-11at50,  3-9at55,  4-an ugly 8th rep at 55
these felt good as last week I had a much harder time with them
A2)4-6x4 wt'd neg PLU btwn SPs
1-4 all at body weight
BW is still a challenge for me with the negs...but more because of trying to get stronger on these than any grip issue at this point

B1)clean grip DL 8-10x4
1-17at95,  2-12at125,  3-9at145,  4-8at145
my grip felt pretty strong and I def wasn't losing my right hand grip until the last rep on all of these sets 
B2)max PUs x 4 btwn DLs
1-5,  2-6: this set moved my hands a little back so they were right under my shoulder and I kept my elbows in close to my body...you know, worked on proper form :)...and they felt pretty good, better than they have in the past
3-4,  4-4 same as above, but just couldn't get more

C1)10 UB
1-3 starts then UB,  2-1 start then UB,  3-UB,  4-1start then UB
I have been practicing starting right into the DUs without the couple of singles I always did, which is why I had a false starts on 3 of the 4 sets. Once I got the first two strung together, the set was UB.  That practice is paying off though, so I am hoping to be able to start right into the DUs all the time soon!
C2)10 KBs
The 1sec pause at the top was fine. Not much to say about these.

Good day.
Other than one group Foundations tomorrow, it's a rest day for me...
FAM TIME!

double time

WODded the Beacon WOD today.
I didn't do the PS strength work today, but did some warmup with the bar and some squatting,etc.
Double AMRAP:
5 min of: 6 PC @ 75# and 12 air squats
~2 min rest
5 min of: T2B and ball slams (15#)
6+6 / 4+1
I decided that the only way to work my grip was to actually work my grip!
SO happy that I got through the T2B. I did everything UB except for the T2B, which I did in sets of 3/3, 3/3, 3/3, 2/no rep/2/1/no rep/1, 1final
I was a little fatigued so didn't have as much help to initiate much pull the last set so I had a couple of failed attempts when I no repped myself. ;)

*Added thought, my PCs felt good on most. When I felt myself clearly pulling instead of using my hip explosion, I corrected myself on the next immediate clean. And I also had great success with the hand release on my shoulder shelf back to hook grip so all the touch 'n go lifts were smooth.  Knowing how to execute that transition was such a huge help!

Great workout. Enjoyed the couplets very much. 

Daughter and granddaughter visiting for a couple days. I'm going to hit up tomorrow's workout right in my garage!

functional and functioning

As suspected, I didn't get to a WOD on Sat, hence the double on Fri.
I planned to be home early enough to WOD, but got a flat on the way home.
Interesting functional moment during the fixing of the flat:
I was close enough to the kids' house still, so they came to help. Nikkii and I both tried to loosen the tire bolts by pushing down on them. Neither of us could budge them.  Then Nikkii repositioned the wrench so she could take a "deadlift" try and BAM, it loosened.
SOO interesting to see the legs in action and how functional that deadlift is. :)

Sunday:
A)PUs: 5x8 had to drop to knees after set 2//concentrated on my elbows close in and shoulders in a good position

B) loop run (2.4mi) not for time

C)DB ext. rotations 10x3 @ 10#
First time I did this I think I rotated too far so I didn't stay in the right position.
At 10#, this felt better. This def feels like it'll be a great delt strengthener.

Monday:
A) BS 6-6-6-6 w/3sec hold in hole
95-105-105-105 I stayed at 105, but in hindsight I could have continued to go up. The holds were hard by the last rep, but not undoable.
Videos are of the 2nd set and the 4th set.
I was deeper in the last set. Interestingly, I could see my shoulder issues by the end of the sets. My right elbow stayed much higher.

 

B) 10 sets of 2 UB PLUs for time.





I don't really get how to time these because 2 UB's is about my limit! I did 2 sets of underhanded then couldn't even get one full overhanded. I did hang strength work like last time.
After this, I took about 5 min break then worked on a few sets of 2kipping PLUs. I'm going to add these to my WODs because I really feel the need to work on these in order to gain back my kipping mojo. I know that seems backward that I feel I can get stronger with kipping rather than strict, but that was how it worked for me before so I'm hoping it'll happen again. I also feel it challenges my grip better in a good way, which I need.

C1)FS 8-8-8
C2)PLUs strict blue band 8-8-8
I went right from FS to PLU then rested 1 min...not quite the protocol. I'll get it right next time.
As evidenced in the video, I think I need to challenge myself *down* to a red band since I got through all three sets UB.
Again, I should have gone a little heavier on the FS.
Observe the headless CrossFitter!

Funny how doofusie I look missing the band the first time. haha

D) DB ext rotations 10-12x3 w/1min rest between
Again, I did 10# and kept it at 10 reps as that was challenging on the last few reps of each side/set.

Been trying to sleep more and have been much better about that pesky choc almond habit. Just had two the last couple days.  I'm ready to *be in a different place*!

um, i forgot...

I forgot to film my WOD.
I forgot how hard multiple thrusters for time are!
Friday's program included a *Fran*-ish sort of thruster/pull WOD.  The pull was on the rower to accomodate my lack of multiple pullups...grip strength is def coming, but slowly.

SO, Friday:

A) 2 min max DUs.
attempt 1: haha, wardrobe malfunction so I stopped. I had gotten to 72, but my shoe lace came undone and was catching in my rope.
I also learned that the pants I had on are too loose for DUs! haha
attempt 2: 104
My max is 122, so I was off, but better than I've been.  I DU'd barefoot, and just didn't pay attention to my sagging pants! haha

B) FT:30 thrusters @ 65#
500m row
4:47
This was supposed to hurt, and it did....my glutes were on fire after the row! I also took longer to recover than normal...felt a little nauseated, but then rowing hard can do that!
My plan for the thrusters was 10x3. (or is that 3x10..I always get confused)
It went 10-5-6-5-4. They were hard! Not so much the wt, just the mvmt...which I kinda forgot. 
The row was 1:58.  I went out a little fast so I hit the last 100m with that "oh crap i don't know if i can finish" feeling, but of course I did.:)
This was one of those awful little WODs, but a good awful. This may show up in Beacon programming! :)


Last minute I decided to take an overnight trip to RI to see my daughter and daughter-in-law, so I wanted to do something else Friday not knowing if I would get anything in on Sat.
I had to rest a while...I rested about 45mins then did Beacon's programmed MetCon:
10-9-8->1 FT
box j's 20"
OH plate lunge 10#
5:54
this was good also...the lunges were the hard part even with the light wt.

**I've got to focus better during my counts. I keep thinking I'm off all the time...just second guessing myself if I think something went faster than I thought, or slower than I expected, etc.  Just need to stay right in the WOD, so to speak.  No more doubting.
**Also looking at Nov. as a time to regroup a little. I got a little lazy with sugar intake last month in the form of too many TJoe's dk choc almonds.   Reining that in.  Some other general 'life' regrouping too. Good time to tweak my goals in many areas!

**Oh, and re: the trip. I'm glad I got a little something in yesterday because I got a flat on the way home today which delayed my arrival back home by about 4 hrs. No WOD today.
I will plan something for Sunday...