This is for my coach, John Mc Evoy.
In Aug of 2012, I hired John as my coach for the year. I had never had a coach before and was curious where I could go as an athlete if I had more direction.
I had placed 2nd at the '12 Games, but knew I needed to up my training as I suspected that in the '13 Games weights would be heavier, movements bigger and more technical, and hey, I wasn't going to be 'the baby' in my age group any more!!
Right off, John had to set up a training plan that would bring me back from a surgery I had in Sept. I had a tumor removed in my arm that thankfully didn't affect my motor skills, only resulted in some nerve damage, which affected the grip in my right hand. He took that into account and planned my training accordingly, bringing back a substantial amount of grip strength.
I'm not one to need constant feedback from someone else, but I have to admit that having a remote coach had its challenges for me. I had to learn that I would likely not hear anything about my updates or videos unless I did something super well, or super sketchy, with the latter being most of when I got feedback. I had to learn not to let it bother me when I would see he sent me an email. :(
I did get down to his gym, Craic, once a month for 1:1 training with him, which was always awesome. Those nuggets of info and on-the-spot cuing were invaluable. They'd carry me through for a couple weeks, then I should have just gotten down to Craic again! In hindsight, that would have been the one thing I would have changed...a few added 1:1 training sessions with him.
While I missed being able to workout within the class structure more often, I grew to enjoy my quieter training time. After a short time of being on John's programming, I could follow the clarity of the 'why' behind it, which enabled me to have a more meaningful focus on the training itself. It was really a way for me to keep going hard despite not having any real benchmarks to compare myself too. Once in a while John would have me repeat particular training days and those were GREAT because I could measure my progress or see exactly where I needed to put more effort. True measurability is not just a term, it's a training tool!
One huge thing John had me doing was heavier lifting than I would have chosen to do on my own. He really pushed me in this area....I mean, 185# deadlifts in a WOD for this 57 year old was not something I would have thought I could do! This is where it was great for me to feel so accountable to someone else. I certainly didn't want to disappoint him! I knew that his programming was leading to me being more confident no matter what the Games WODs were, and it worked.
By the time I got to the Games in July of '13, my goal was a Top 10 finish at the very least. Podium is always the top goal, of course, but a two-tiered option works too. :) I felt really strong and really ready. My breath was good, my strength was solid, and the only piece that I felt may have been missing was my running. That was on me though. I did what John programmed for me with the running, but as with any athlete, only I really knew that I should have put more time into runs.
ANYway, I felt ready.
I never want to know where I stand during a competition, and the Games are no different. Well, because they brought us into the last WOD in order of placement, I knew I was heading into the last WOD in 4th place. It was an awesome WOD with awesome movements.
DUs, 3 rope climbs, FS axle bars, farmer's carry, DB snatches....all at different stations around the track.
Rope climbs had 'gotten' me in the '12 Games, so all year I had practiced them when I was tired...deficit training climbs...so I'd be ready. I got my first one and then half way up the second, my grip comPLETEly failed. When I had to hang on the rope long enough to reposition my feet, I had no grip strength left. I tried for the remaining time...15ish minutes or something!...to get those last two, but just couldn't. I was most disappointed that I couldn't complete the WOD because the movements would have been really fun and different. I knew I couldn't do a damn thing about that stupid grip at that point, but I did all that I could.
I felt really happy that my previous placements kept me in the Top 10 just the same, and I finish 8th overall.
I'm very confident I wouldn't have made it that far had I not had John coaching me all year. My grip was what failed me in the end, not my training year. It was a training experience that I grew to enjoy. Having all my workouts planned for me made the year both challenging and smooth and I wouldn't trade any of it.
Thank you, John, for keeping my individual needs in the forefront of your programming for me. It's actually something I find I can refer to these four months later and still get a lot out of, even if only once in a while!
Sunday, November 24, 2013
cricket....cricket....
:) Been off the train to gain grid, but not because I'm not WODding. My tough training ended and as I think I mentioned, it also ended my need to be posting regularly for my coach.
ANYway, I thought I'd update.
My weeks are spent WODding with classes most days at Beacon. Love the class energy!
I've had some PRs:
PP 120#
DL 265#
BS 195#
HSPU...check! (one or two strict, but can kip more)
I won my age division in a competition at CF New England Masters Comp in Oct. It was really fun to see so many people I hadn't seen in a while. I also had the joy of introducing a new CrossFit Beacon Master member to his first CF competition. He did awesome. We were going to partner up for a fundraiser comp in a couple weeks, but he injured his rotator cuff so he'll be on the comeback trail after his surgery. Just a bump in the road!
I'll be teaming up at the comp with a fellow CFer whom I've known for years as we both started at the same time in the same gym.
I've signed up to do a team comp in Feb with another friend I've known for years also.
I'm enjoying having these 'smaller' goals to train for and not feel so much pressure. For me, they are for fun and camaraderie, that's it. I'm thankful I decided to bypass the goal of making the Games again this year. The training time and financial outlay are two big commitments that I wanted a break from this year. Instead, as I mentioned, I am enjoying local comps here and there, and have just begun swimming again as I want to swim the 2.5mile Peaks To Portland this summer. I've been wanting to do this for years! JUST DO IT!! :)
One huge take-away I've had with my 'reduced' training time is that I miss having harder training days...a couple days a week. :) I also have realized via results of a couple of WODs recently that I really need to keep up the strength work.
Lift heavy more often.
That is a 'perishable' factor in CrossFit. Plus, it helps my grip immensely.
Fact is, my grip, with the numbness in my two middle fingers, will forever be one of those things that I have to deal with, and we all have things we have to work around. No biggie. But shame on me if I don't continue to do the best I can for it!
It's been an interesting fall season, going from feeling pretty 'lost' with no focus to now, feeling very happy just to keep dangling varied goals in front of myself.
Pretty much, I just love to continue feeling strong. I mean, who wouldn't?! :)
ANYway, I thought I'd update.
My weeks are spent WODding with classes most days at Beacon. Love the class energy!
I've had some PRs:
PP 120#
DL 265#
BS 195#
HSPU...check! (one or two strict, but can kip more)
I won my age division in a competition at CF New England Masters Comp in Oct. It was really fun to see so many people I hadn't seen in a while. I also had the joy of introducing a new CrossFit Beacon Master member to his first CF competition. He did awesome. We were going to partner up for a fundraiser comp in a couple weeks, but he injured his rotator cuff so he'll be on the comeback trail after his surgery. Just a bump in the road!
I'll be teaming up at the comp with a fellow CFer whom I've known for years as we both started at the same time in the same gym.
I've signed up to do a team comp in Feb with another friend I've known for years also.
I'm enjoying having these 'smaller' goals to train for and not feel so much pressure. For me, they are for fun and camaraderie, that's it. I'm thankful I decided to bypass the goal of making the Games again this year. The training time and financial outlay are two big commitments that I wanted a break from this year. Instead, as I mentioned, I am enjoying local comps here and there, and have just begun swimming again as I want to swim the 2.5mile Peaks To Portland this summer. I've been wanting to do this for years! JUST DO IT!! :)
One huge take-away I've had with my 'reduced' training time is that I miss having harder training days...a couple days a week. :) I also have realized via results of a couple of WODs recently that I really need to keep up the strength work.
Lift heavy more often.
That is a 'perishable' factor in CrossFit. Plus, it helps my grip immensely.
Fact is, my grip, with the numbness in my two middle fingers, will forever be one of those things that I have to deal with, and we all have things we have to work around. No biggie. But shame on me if I don't continue to do the best I can for it!
It's been an interesting fall season, going from feeling pretty 'lost' with no focus to now, feeling very happy just to keep dangling varied goals in front of myself.
Pretty much, I just love to continue feeling strong. I mean, who wouldn't?! :)
Tuesday, September 3, 2013
holidays and heroes
Varied week of training:
I have been struggling with keeping up any consistency in running. That said, I did add in a couple 'buy in' runs of 600m on a couple WODs of my own making last week. I know I need to do SOME running. ;)
A variety of movements and mixes with my own WODs and class WODs. On my 12 hour days of coaching/Foundations/Open Gym Staffing, sometimes I just have a hard time jumping into class, which I would always prefer to do at this point. When I can't I like to work more on strength than MetCon.
All overhead pulling movements are a priority at the moment.
My grip/fingers/hands have been very sore since the Games. I thought they'd feel better by now, but I'm thinking lately that computer work may be partly to blame as I've not had my computer at my desk, but on my lap or at the kitchen table which is really too high so I'm in an awkward position. Scaling the computer work will be a good test for my hands!
Good Wed WOD of:
600m buy in, then 10min EMOM: even 5PLU and 1C2B/odd: 2 lengths gym sled push
~missed two of the C2Bs so I had to redo/ sled pushes just good, hard challenge
Thurs strength: I did PC skill work then some sets of 3. The vid is of the 95 and 115.
I have been struggling with keeping up any consistency in running. That said, I did add in a couple 'buy in' runs of 600m on a couple WODs of my own making last week. I know I need to do SOME running. ;)
A variety of movements and mixes with my own WODs and class WODs. On my 12 hour days of coaching/Foundations/Open Gym Staffing, sometimes I just have a hard time jumping into class, which I would always prefer to do at this point. When I can't I like to work more on strength than MetCon.
All overhead pulling movements are a priority at the moment.
My grip/fingers/hands have been very sore since the Games. I thought they'd feel better by now, but I'm thinking lately that computer work may be partly to blame as I've not had my computer at my desk, but on my lap or at the kitchen table which is really too high so I'm in an awkward position. Scaling the computer work will be a good test for my hands!
Good Wed WOD of:
600m buy in, then 10min EMOM: even 5PLU and 1C2B/odd: 2 lengths gym sled push
~missed two of the C2Bs so I had to redo/ sled pushes just good, hard challenge
Thurs strength: I did PC skill work then some sets of 3. The vid is of the 95 and 115.
Fri~mobility
My right leg (hip/IT/knee) has been bothering me and my knee is a little swollen so I have been trying to spend more time with mobilizing it. I know that's all I need to be doing right now...and not sleeping on that side, which is hard!
Sat: a good FGB style WOD. The only change in movement was the SDHP changed to BallSlams.
242 reps
Sun: mobility
Mon: Labor Day Hero WOD: KLEPTO
4 rds of:
4 rds of:
27 BoxJs 20
20 burpees
11 squat cleans 100#
I started at 75# on the Cs only because I know my form is not great on those. After the first rd I scaled down farther to 65#. My form felt bad from the start and haven't done these in a while....perishability is a reality in CF!!
24:50
Thank you for your service, Klepto.
Today, 9-3:
Soon, I'm heading to CFDriveway to work on some push work: SPs/push ups/ring dips
It's a rainy day and I don't need to go to Beacon today. So happy to have the choice to WOD at home!
Also.....
Laurence's birthday is today...there will be cake tonight!
Monday, August 26, 2013
would you believe....
.....how about an update every two weeks instead of twice a week? hahaha
Like every habit, I'll need to get back to this. I like having a reason to take and post vids so I can look back.
Highlighting the last couple weeks:
I won't go into the regular MetCons. I will only say that before every one I am shortchanging my ability. I think it's been so long since I had any times to compare mine with that I get really nervous that I am going to be last every time! Each time I have been surprised and pleased that I've done better than I expected. This bundle of nerves I feel before WODs is good...makes me aware.
I also realize how much I learned from my 'coached' year, both about my growth and about my ability to read myself during a WOD. And my breathing. So Aware Of My Breathing! I definitely feel I matured as an athlete!
Split jerk: tied my 135# PR. I'll get there....got to keep my elbows up and head back on my initial dip.
Bear Complex: this was pretty cool. I like having just strength days. I was hoping to get to 70-80# but my wrists were completely gassed after my set of 65# so I called it good at 4 rounds. I've never done that before and afterward all I wanted to do was do it again, but I didn't. I will someday again!
3 Position Clean: I really liked this one.
1full clean
1 low hang
1 high hang
all at same wt....then increase
105#....I failed on the high hang at 115#..... I was close, but it got in front of me.
The progression of these lifts helped me feel more confident in my full squat catch.
~~the MetCon after this was the ol' DL/BoxJ couplet:
8min AMRAP
5 DL @ 50% of 1RM = 135# ( a couple # higher)
10 box Js 20"
9+11
Mega Back Squat Sets: These were pretty awesome.
15x3 - 85/105/120#
The last few reps at 120 were pretty tough, but I could have gone a little higher.
This strength component of the WOD had me realizing that I am used to taking a little more time for strength work than that which is allotted for in a class. It's okay, I just have to get used to having less time. For strength work that I really want to focus on, I'll just do on my own.
Turkish Get Ups: I kind of weenied out on these and stopped at 18# left/26#right (using KBs). I'm sure I could have done more with my right, but man, I tried the 26# with my left and could barely get it up. Clearly I need to do more bilateral exercises!
"Randy" (today, after an alt 10min EMOM of: heavy Russian KB swings @ 53# and tire flips)
75 PS @ 55#
6:50
I thought in terms of 5s while doing this, but by breaks were actually at:
15-10-5-10-10-10-10-5
Now that I've done this one, of course I want to do it again! :)
Some rowing intervals and other regular MetCons not in here. I continue to use the 16# WB (and went to the 10' target by mistake the other day!! haha), I usually swing the 44# bell, and have added in some strict PLUs/kipping/T2B/C2B.
I'm still having some grip strength issues. I demoed rope climbs a few days ago and it's alarming at how weak my grip feels. Gotta try chalk on the rope. Chalk is magic!
Pic is of my DL PR @ 265#...
It's all in the neck muscles. :)
Like every habit, I'll need to get back to this. I like having a reason to take and post vids so I can look back.
Highlighting the last couple weeks:
I won't go into the regular MetCons. I will only say that before every one I am shortchanging my ability. I think it's been so long since I had any times to compare mine with that I get really nervous that I am going to be last every time! Each time I have been surprised and pleased that I've done better than I expected. This bundle of nerves I feel before WODs is good...makes me aware.
I also realize how much I learned from my 'coached' year, both about my growth and about my ability to read myself during a WOD. And my breathing. So Aware Of My Breathing! I definitely feel I matured as an athlete!
Split jerk: tied my 135# PR. I'll get there....got to keep my elbows up and head back on my initial dip.
Bear Complex: this was pretty cool. I like having just strength days. I was hoping to get to 70-80# but my wrists were completely gassed after my set of 65# so I called it good at 4 rounds. I've never done that before and afterward all I wanted to do was do it again, but I didn't. I will someday again!
3 Position Clean: I really liked this one.
1full clean
1 low hang
1 high hang
all at same wt....then increase
105#....I failed on the high hang at 115#..... I was close, but it got in front of me.
The progression of these lifts helped me feel more confident in my full squat catch.
~~the MetCon after this was the ol' DL/BoxJ couplet:
8min AMRAP
5 DL @ 50% of 1RM = 135# ( a couple # higher)
10 box Js 20"
9+11
Mega Back Squat Sets: These were pretty awesome.
15x3 - 85/105/120#
The last few reps at 120 were pretty tough, but I could have gone a little higher.
This strength component of the WOD had me realizing that I am used to taking a little more time for strength work than that which is allotted for in a class. It's okay, I just have to get used to having less time. For strength work that I really want to focus on, I'll just do on my own.
Turkish Get Ups: I kind of weenied out on these and stopped at 18# left/26#right (using KBs). I'm sure I could have done more with my right, but man, I tried the 26# with my left and could barely get it up. Clearly I need to do more bilateral exercises!
"Randy" (today, after an alt 10min EMOM of: heavy Russian KB swings @ 53# and tire flips)
75 PS @ 55#
6:50
I thought in terms of 5s while doing this, but by breaks were actually at:
15-10-5-10-10-10-10-5
Now that I've done this one, of course I want to do it again! :)
Some rowing intervals and other regular MetCons not in here. I continue to use the 16# WB (and went to the 10' target by mistake the other day!! haha), I usually swing the 44# bell, and have added in some strict PLUs/kipping/T2B/C2B.
I'm still having some grip strength issues. I demoed rope climbs a few days ago and it's alarming at how weak my grip feels. Gotta try chalk on the rope. Chalk is magic!
Pic is of my DL PR @ 265#...
It's all in the neck muscles. :)
Tuesday, August 13, 2013
really...
Now that my year of having a coach who needs to see my daily log has come to an end, this is hard to keep up! Being able to reference it is good though. Updating it 1-2x/wk is my goal.
This week is the first week since the Games (three weeks back?) that I really feel back to normal physically and therefore am having an easier time mentally wrapping my head around WODding.
Up to now I've done a few classes and some extra wt work.
Later this week I have some stuff going on that will require me to take a couple days off again, so I'm happy to be WANTING to WOD everyday this week!
Have purposely chosen WODs or work on my own with running. I'm actually disappointed that we are on the 'downslope' to winter, which translates to less running. Going to try to keep it up at some level. I'd like to participate in a couple more 5Ks next year. :)
I miss lifting the heavy wts that I had been lifting, so I'm going to keep some extra work up on that. It's made me stronger in all other areas, and I really love that feeling.
FSx3: vid clearly shows I need to concentrate on my elbows!
140x3 was a PR for 3s. My 1RM is 175#, so I would love to surpass that.
Depth was good. "Hole Holds" are on my plan to continue. They really helped!
4min on clock:
500m row, then AMRAP running singles in remaining time
score is running singles
my 500 was 1:50, just 3sec over my PR.
score was a disappointing 212. Initially off the rower, I tripped up a lot! Enjoyed the workout though!
This week is the first week since the Games (three weeks back?) that I really feel back to normal physically and therefore am having an easier time mentally wrapping my head around WODding.
Up to now I've done a few classes and some extra wt work.
Later this week I have some stuff going on that will require me to take a couple days off again, so I'm happy to be WANTING to WOD everyday this week!
Have purposely chosen WODs or work on my own with running. I'm actually disappointed that we are on the 'downslope' to winter, which translates to less running. Going to try to keep it up at some level. I'd like to participate in a couple more 5Ks next year. :)
I miss lifting the heavy wts that I had been lifting, so I'm going to keep some extra work up on that. It's made me stronger in all other areas, and I really love that feeling.
FSx3: vid clearly shows I need to concentrate on my elbows!
140x3 was a PR for 3s. My 1RM is 175#, so I would love to surpass that.
Depth was good. "Hole Holds" are on my plan to continue. They really helped!
DLd yesterday. 265# PR (by 10#)
One of the coaches said my form was right on, which was good to hear. I def had more in me, but it was during class and I was out of time. I could have thrown on another 5# and gotten it up quickly, but I know that's when shit can go terribly wrong, so why chance that for my greed?! :)
I'm seeing 300# on my radar!
After the DL, short and awesome MetCon: 4min on clock:
500m row, then AMRAP running singles in remaining time
score is running singles
my 500 was 1:50, just 3sec over my PR.
score was a disappointing 212. Initially off the rower, I tripped up a lot! Enjoyed the workout though!
Thursday, August 1, 2013
the week after
Last week, year two at the Games! Great week. Thankful I qualified again and got to see old friends, meet new, and just experience it this year with my home gym, Beacon, rooting for me back home! Info here: Games WODs and results
and here: my heat win
After coming back from the Games (Games review), I knew I wouldn't be working out hard, but wanted to do some moving.
Got home at 1:30am on Sat morn, little sleep, then felt really ansty on Sat, so I spent hours pruning and cutting and just trashing my arms and hands. :) Oh well.
Spent Sun and Mon not doing much of anything.
Tuesday Laurence and I played 9holes of golf. OMG, I was so exhausted afterward.
Wed I took a 10min recovery row.
Thurs (today) I just did a little WOD of cal row and push ups. Again, I wanted to just move.... a little. :)
A little mobility...then.....
1min cal row/ rest 1min x 3 - 19/19/18
5x5 push ups - each UB
Then I had a massage. "MY" therapist, Kevin, dug the crap out of upper body! Neck, scaps, forearms, and hands. He got to the rest of me too, but that was the focus. It did me a world of good! :)
I was supposed to get more ink tomorrow, but seeing as it's been postponed until next week, I think I'll do a little light lifting then do the WOD.
It's a little weird starting back to classes. It's been so long since I WODded regularly with them.
Also need to ponder my new goals!
and here: my heat win
After coming back from the Games (Games review), I knew I wouldn't be working out hard, but wanted to do some moving.
Got home at 1:30am on Sat morn, little sleep, then felt really ansty on Sat, so I spent hours pruning and cutting and just trashing my arms and hands. :) Oh well.
Spent Sun and Mon not doing much of anything.
Tuesday Laurence and I played 9holes of golf. OMG, I was so exhausted afterward.
Wed I took a 10min recovery row.
Thurs (today) I just did a little WOD of cal row and push ups. Again, I wanted to just move.... a little. :)
A little mobility...then.....
1min cal row/ rest 1min x 3 - 19/19/18
5x5 push ups - each UB
Then I had a massage. "MY" therapist, Kevin, dug the crap out of upper body! Neck, scaps, forearms, and hands. He got to the rest of me too, but that was the focus. It did me a world of good! :)
I was supposed to get more ink tomorrow, but seeing as it's been postponed until next week, I think I'll do a little light lifting then do the WOD.
It's a little weird starting back to classes. It's been so long since I WODded regularly with them.
Also need to ponder my new goals!
Thursday, July 18, 2013
easy does it
Been really time constrained at night....
Tues night Laurence and I had a little r and r dinner cruise with a friend on his boat and one other couple. Just a beautiful night, and relaxing. Got home too late to post. Last night I worked late...so no post last night either. :)
Tues: 3 rds, EACH for time, 3min rest betwn each one:
400m run
21 KBs @ 35#
12 PLUs
1=3:46
2=4:00
3=3:54
Not really sure how this translates to my regular Helen time.
Can't believe I ripped...after the second rd of PLUs.
Mid left hand...what that tells me is I grip for dearlife with my left hand to compensate for my weak right hand grip.
Whatever... I've had to learn to deal with this since my Sept surgery. I can't say it doesn't bother me that I can no longer do my "old usual" of 6-10 rep sets of PLUs. Now, tired or not, I really rarely go past 4, and 3s and 2s are more normal. It's def an inhibiting factor this year.
The times add up to just 3sec slower than my Helen PR, so I guess it's not horrible, but I wanted much better.
My KB swings felt great. All UB and easy. I even did 22 on the first round by mistake!
Runs were all around 2:06.
Wed: I have vids, but they take too long to splice and post. I'll do it another time...or just show my coach on the way to CA. ;)
A) snatch and C&J technique
5x1 same wt/perfect reps
Snatch: 2 x 75 /2 x 85/ then back down to 2 x 75
I feel like I need to perfect my set position. I need to learn to drop my hips so I have more time to drive upward with bent knee. Always something to work on!
C&J: 1x 95/ 4x 110
My cleans were okay. Getting a little too straight legged on these too. My last jerk was the best.
B) FS 5 x 3 at same wt.
I did some squat 'holds' first with the empty bar and a little wt.
Then did the working sets @ 110.
Felt good to squat.
Thurs:
mobility and easy pace 10min row
I put the screen down and just set the phone on my timer. I didn't want to go by numbers, but by feel.
My end result was 2414m
The last pace on the screen was 2:16.
Two more programmed workouts then CA!
Tues night Laurence and I had a little r and r dinner cruise with a friend on his boat and one other couple. Just a beautiful night, and relaxing. Got home too late to post. Last night I worked late...so no post last night either. :)
Tues: 3 rds, EACH for time, 3min rest betwn each one:
400m run
21 KBs @ 35#
12 PLUs
1=3:46
2=4:00
3=3:54
Not really sure how this translates to my regular Helen time.
Can't believe I ripped...after the second rd of PLUs.
Mid left hand...what that tells me is I grip for dearlife with my left hand to compensate for my weak right hand grip.
Whatever... I've had to learn to deal with this since my Sept surgery. I can't say it doesn't bother me that I can no longer do my "old usual" of 6-10 rep sets of PLUs. Now, tired or not, I really rarely go past 4, and 3s and 2s are more normal. It's def an inhibiting factor this year.
The times add up to just 3sec slower than my Helen PR, so I guess it's not horrible, but I wanted much better.
My KB swings felt great. All UB and easy. I even did 22 on the first round by mistake!
Runs were all around 2:06.
Wed: I have vids, but they take too long to splice and post. I'll do it another time...or just show my coach on the way to CA. ;)
A) snatch and C&J technique
5x1 same wt/perfect reps
Snatch: 2 x 75 /2 x 85/ then back down to 2 x 75
I feel like I need to perfect my set position. I need to learn to drop my hips so I have more time to drive upward with bent knee. Always something to work on!
C&J: 1x 95/ 4x 110
My cleans were okay. Getting a little too straight legged on these too. My last jerk was the best.
B) FS 5 x 3 at same wt.
I did some squat 'holds' first with the empty bar and a little wt.
Then did the working sets @ 110.
Felt good to squat.
Thurs:
mobility and easy pace 10min row
I put the screen down and just set the phone on my timer. I didn't want to go by numbers, but by feel.
My end result was 2414m
The last pace on the screen was 2:16.
Two more programmed workouts then CA!
Sunday, July 14, 2013
weekend prior...
Just an update more for my own records...just seeing this year of my training blog through!
Friday was a rest day during which I coached 5 classes whose WOD included push ups and push presses. Suffice to say, I got quite a few reps of both movements in during demo time x 5!! :)
I also had a two hour massage on Friday afternoon that had to have been a true workout for my therapist, Kevin, because it washorrible awesome for me! hahaha
Saturday was a functional movement day.
After coaching a couple classes, I had a 2.5hour Foundations. Lots of movement.
When I was demoing the pullup progressions, I was noticing how tired my grip still was. Last week's programming was a huge challenge on my shoulders and grip. Good to notice that now so I am prepared for that challenge and am also aware of what I need for recovery.
Then I spent about three hours doing yard work...mowing, etc.
Sunday, today, up early for a 20min run again....or so I thought. My hip flexors were a little tight for some reason, so I ended up turning around at around 7min so only got in about 14min. Mobility today. Then heading to a wedding reception later this afternoon.
I'm ready to do some light workouts this week. Hope we find out what our WODs will be. That would be good!
Friday was a rest day during which I coached 5 classes whose WOD included push ups and push presses. Suffice to say, I got quite a few reps of both movements in during demo time x 5!! :)
I also had a two hour massage on Friday afternoon that had to have been a true workout for my therapist, Kevin, because it was
Saturday was a functional movement day.
After coaching a couple classes, I had a 2.5hour Foundations. Lots of movement.
When I was demoing the pullup progressions, I was noticing how tired my grip still was. Last week's programming was a huge challenge on my shoulders and grip. Good to notice that now so I am prepared for that challenge and am also aware of what I need for recovery.
Then I spent about three hours doing yard work...mowing, etc.
Sunday, today, up early for a 20min run again....or so I thought. My hip flexors were a little tight for some reason, so I ended up turning around at around 7min so only got in about 14min. Mobility today. Then heading to a wedding reception later this afternoon.
I'm ready to do some light workouts this week. Hope we find out what our WODs will be. That would be good!
Thursday, July 11, 2013
days 2 & 3, Event week 3
Wed is one of my 12 hr work day. Sure, I have some time in between, but not much. During Event weeks, I can fit in my workouts and then eat! :)
Event 3:
45#barbell at one end of gym, 35# KB at other, WB (16#) in middle:
10min on the clock
10-8-6-4-2
OHS w/ barbell
20-18-16-14-12
KB swings
max WB in remaining time
**31 WBs (16# to 9', sometimes 10')**
~~I had to set this up in the lower gym, so I did a shuttle run over and back across the length way of it, having the barbell and KB set up on the same side. Then I did the WBs outside on the bldg to the 9'+ point on the wall.
I succeeded at my goal of doing all the OHSs and KBs UB. WBs were in small sets.
~rested about 3.5hrs
Event 4:
"Christine"
3rds FT:
500m row
12 BW DLs @ 150#
21 BJs @ 20"
12:55 PR
Last time I did this was a year ago, but not RX. Today was the first time I did this RX and I took 43secs off my time. Pretty pleased. Altho, I will say, it would be great if I weighed less. :)
Rows were all around 2min.
DLs were 6+3+2+1//4+4+4//4+3+3+2
BJs all steady but seemed slow.
Thursday, day 3, Event week 3
My traps/lats were very fatigued when I woke up this morn.
I did some mobility before I WODded, but probably not enough.
Event 5:
18-16-14-12-10-8-6-2
PC @ 65#
PP same
13:05
I was gassed after this one. On my knees gassed.
I got through 18 PCs, then realized I should have dropped it at 17, then PC it the 18th time and right into the PPs. On 16 + 14, I broke the reps up a couple times. Then on all the rest, I went UB until the last one, dropped it, then did the last PC and right into the PP. It was good to figure that one out!
I did break all the PPs half way through, except 6-4-2 UB.
I truly was just shoulder/traps fried after this.
I feel a little like I let this one 'go', but I decided again the Event 6 WOD today. Except for Christine, all my WODs were overhead things this week and between that and my grip just having little left today, I didn't do it.
Left the gym, did my errands, then decided to do some shuttle runs at my house. I was so slow when I did them yesterday with the OHS/KB WOD that I decided it would be a good trade off. I plan on running some more this weekend too.
I'm having a massage tomorrow and I'm a little nervous because I am pretty sore and Kevin doesn't go easy on me...I wish he had laughing gas or something! :) It's gonna hurt, but it'll help for sure!
One more week.
Event 3:
45#barbell at one end of gym, 35# KB at other, WB (16#) in middle:
10min on the clock
10-8-6-4-2
OHS w/ barbell
20-18-16-14-12
KB swings
max WB in remaining time
**31 WBs (16# to 9', sometimes 10')**
~~I had to set this up in the lower gym, so I did a shuttle run over and back across the length way of it, having the barbell and KB set up on the same side. Then I did the WBs outside on the bldg to the 9'+ point on the wall.
I succeeded at my goal of doing all the OHSs and KBs UB. WBs were in small sets.
~rested about 3.5hrs
Event 4:
"Christine"
3rds FT:
500m row
12 BW DLs @ 150#
21 BJs @ 20"
12:55 PR
Last time I did this was a year ago, but not RX. Today was the first time I did this RX and I took 43secs off my time. Pretty pleased. Altho, I will say, it would be great if I weighed less. :)
Rows were all around 2min.
DLs were 6+3+2+1//4+4+4//4+3+3+2
BJs all steady but seemed slow.
Thursday, day 3, Event week 3
My traps/lats were very fatigued when I woke up this morn.
I did some mobility before I WODded, but probably not enough.
Event 5:
18-16-14-12-10-8-6-2
PC @ 65#
PP same
13:05
I was gassed after this one. On my knees gassed.
I got through 18 PCs, then realized I should have dropped it at 17, then PC it the 18th time and right into the PPs. On 16 + 14, I broke the reps up a couple times. Then on all the rest, I went UB until the last one, dropped it, then did the last PC and right into the PP. It was good to figure that one out!
I did break all the PPs half way through, except 6-4-2 UB.
I truly was just shoulder/traps fried after this.
I feel a little like I let this one 'go', but I decided again the Event 6 WOD today. Except for Christine, all my WODs were overhead things this week and between that and my grip just having little left today, I didn't do it.
Left the gym, did my errands, then decided to do some shuttle runs at my house. I was so slow when I did them yesterday with the OHS/KB WOD that I decided it would be a good trade off. I plan on running some more this weekend too.
I'm having a massage tomorrow and I'm a little nervous because I am pretty sore and Kevin doesn't go easy on me...I wish he had laughing gas or something! :) It's gonna hurt, but it'll help for sure!
One more week.
Tuesday, July 9, 2013
day 1, event week 3
Last Event Week before the Games!
It's NOWWW.
Went to Craic to have a lifting session with Coach John. I always do better when I'm having him watch and cue me.
Event 1: done at Craic
find 2rep max Snatch
85# was it.
Got one @ 90#, but failed on 2.
Then John had me do one more 90# and then do the 95#, which matched my PR.
I'm glad he had me do that ....always good to end on a positive.
Then back down to 85# for two good reps.
All of these were Split Snatch.
My mobility on the Squat Snatch just sucks. I'll keep working on that.
**I have a lot of things I want to get better at as I move forward in my CrossFit journey even after the Games!
Event 2:
7min EMOM, aka OTM
C&J ladder: 55,65,75,85,95,100,105
After 1 C&J at given wt, AMRAP PLUs in remaining time.
I did this in our lower gym and the PLU bars are pretty slippery. It was interesting! :)
I ended up doing 2s and singles toward the end. The usual...right hand grip was a little problematic, but whatev. Down up, down up...PLUs are what they are.
On the 100# set, I got a little goofed up on the timing, hence the 3 PLU count.
The C&Js were no problem.
Huge coaching day tomorrow, but another two Event day!
It's NOWWW.
Went to Craic to have a lifting session with Coach John. I always do better when I'm having him watch and cue me.
Event 1: done at Craic
find 2rep max Snatch
85# was it.
Got one @ 90#, but failed on 2.
Then John had me do one more 90# and then do the 95#, which matched my PR.
I'm glad he had me do that ....always good to end on a positive.
Then back down to 85# for two good reps.
All of these were Split Snatch.
My mobility on the Squat Snatch just sucks. I'll keep working on that.
**I have a lot of things I want to get better at as I move forward in my CrossFit journey even after the Games!
Event 2: 7min EMOM, aka OTM
C&J ladder: 55,65,75,85,95,100,105
After 1 C&J at given wt, AMRAP PLUs in remaining time.
I did this in our lower gym and the PLU bars are pretty slippery. It was interesting! :)
I ended up doing 2s and singles toward the end. The usual...right hand grip was a little problematic, but whatev. Down up, down up...PLUs are what they are.
On the 100# set, I got a little goofed up on the timing, hence the 3 PLU count.
The C&Js were no problem.
Huge coaching day tomorrow, but another two Event day!
Sunday, July 7, 2013
small victories
OIY, I really didn't want to run this morning.
Nonetheless, I couldn't even come up with a "good" excuse not to. :)
Sigh.
I got out around 8am, before it got too hot.
Kept up my positive mantra and just kept running.
Good news is I know for absolute certainty that I finally broke a 10min mile. :)
Not as good news is that it wasn't by much.
I ran 2.25 miles in 20min. :/
Good news is now that I 'broke through' I know I can do even better...push a little harder.
All good.
Nonetheless, I couldn't even come up with a "good" excuse not to. :)
Sigh.
I got out around 8am, before it got too hot.
Kept up my positive mantra and just kept running.
Good news is I know for absolute certainty that I finally broke a 10min mile. :)
Not as good news is that it wasn't by much.
I ran 2.25 miles in 20min. :/
Good news is now that I 'broke through' I know I can do even better...push a little harder.
All good.
Friday, July 5, 2013
partial thursday
Thursday's workout was a 'partial'.
A combo of the OHS (regardless of how light they were) and my first WOD today with 90 SDHP, my delts were feeling a little tweaked. Consequently, I wussed out of the second part of my program today: the 5min AMRAP of 10 UB THRs.
Today, Friday, I'm still a little sore.
I was going to do it today just to see how I'd do, but I really don't want to overdue anything that feels used enough for the moment.
So, part 1 of Thurs program:
If my math is correct (I'm always doubting that! :) )
1= 3:11....I knew it was too fast mid-way through!
2= 3:51...had to chalk mid-way
3= 4:08....SDHPs suck!
Took today off.
Will do some skill work tomorrow for my WODs next week.
I hope it's not this muggy in Cali! Course, if it is, whatev.
A combo of the OHS (regardless of how light they were) and my first WOD today with 90 SDHP, my delts were feeling a little tweaked. Consequently, I wussed out of the second part of my program today: the 5min AMRAP of 10 UB THRs.
Today, Friday, I'm still a little sore.
I was going to do it today just to see how I'd do, but I really don't want to overdue anything that feels used enough for the moment.
If my math is correct (I'm always doubting that! :) )
1= 3:11....I knew it was too fast mid-way through!
2= 3:51...had to chalk mid-way
3= 4:08....SDHPs suck!
Took today off.
Will do some skill work tomorrow for my WODs next week.
I hope it's not this muggy in Cali! Course, if it is, whatev.
Wednesday, July 3, 2013
Wed quadruple
Today :
Two "3rds FT" WODs x 2
Here's my board:
If my math is correct:
1) 4:35
~1 WB no rep... OHS and KB UB (WB=14# to 9')
2) 6:35
~DLs went to singles about three into the second round...cals and BJs fine
3) 4:45
~all three mvmts UB
4) 6:58
~DLs singles all three rounds
Again, today, things felt heavy.
I did, however, feel okay with the OHS. If I keep my grip and my stance on the wide side, it helps this old body move better.
Two "3rds FT" WODs x 2
Here's my board:
1) 4:35
~1 WB no rep... OHS and KB UB (WB=14# to 9')
2) 6:35
~DLs went to singles about three into the second round...cals and BJs fine
3) 4:45
~all three mvmts UB
4) 6:58
~DLs singles all three rounds
Again, today, things felt heavy.
I did, however, feel okay with the OHS. If I keep my grip and my stance on the wide side, it helps this old body move better.
Tuesday, July 2, 2013
tues 7/2
Hard to believe this is my last 'normal' week of training before I leave. Next week will be "Event week 3" and the following week will be reviewing WODs for the Games.
Anyway, today:
A) max Snatch: 85#...that was it today. Failed at 90#. ugh.
B) max C&J: 130#...that was it today. Failed at 135#. ugh.
~bar felt really heavy today and it doesn't matter what it was really
~also pulling up the bar too far away from my body
vid is of 85 and failed 90 attempts so watch it or not ;)
+
5min AMRAP / 2min rest / x 2
5 C&J @ 85#
3 CTB
3+3 (1 CTB no rep)
3
Wow, I saw 85# and I thought, "cool, lighter than lately", but it too felt heavy.
Clearly it was my ability today overall.
CTBs were all singles. I hung on the bar btwn some and dropped off quickly on others. Some days I can string, most days I still have trouble with the strong push needed off the top of the bar. But yay, I have them consistently!
Hoping for a more productive tomorrow!
Anyway, today:
A) max Snatch: 85#...that was it today. Failed at 90#. ugh.
B) max C&J: 130#...that was it today. Failed at 135#. ugh.
~bar felt really heavy today and it doesn't matter what it was really
~also pulling up the bar too far away from my body
vid is of 85 and failed 90 attempts so watch it or not ;)
+
5min AMRAP / 2min rest / x 2
5 C&J @ 85#
3 CTB
3+3 (1 CTB no rep)
3
Wow, I saw 85# and I thought, "cool, lighter than lately", but it too felt heavy.
Clearly it was my ability today overall.
CTBs were all singles. I hung on the bar btwn some and dropped off quickly on others. Some days I can string, most days I still have trouble with the strong push needed off the top of the bar. But yay, I have them consistently!
Hoping for a more productive tomorrow!
Sunday, June 30, 2013
weekend happenings
Sat:
I needed to do Thurs program, so I did that Sat.
Event 6
Snatch and DU ladder like at last year's Games
I didn't set up tons of bars, but added or exchanged wt plates each time. I did it as close to 1min timings as possible.
Snatch at 5# increments (with 1min for attempts) until failure.
Next minute AMRAP DUs.
Started at 65#
Got as high as 95#
(split snatches after 75#)
Attempt at 100# twice, but couldn't get under it.
I want that!
DUs=42...I stepped on the rope when I started and lost the handle....no mulligans, eh? :)
Event 7
2min maxes with 10sec transitions:
WBs=32 (16# WB to 10' target...3sets of 5, then 3s and 2s)
CTB=13 (only strung a couple sets of 2...the rest all singles)
DUs=146 (PR on total and consecutive (50)...had to stop to catch my breath a couple times, which always seems to be the bigger issue for me on DUs!)
Cals on rower=37 (just gotta pullllll!)
End of Event week 2
~~three weeks to go!
Sunday
run for 3min hard
walk for 2min
x 4
Def harder than the minute intervals.
Distance was just shy of 2miles, so a little less than the 1min intervals. Keeping the pace hard for the full 3min was tough, but again, it helped when I repeated a little mantra in my head.
I also realized that this 3min was good...kind of like an OD run. 400m are closer to 2min, so to have to run a little longer is a good mental challenge!
I did notice that even though I did this early (7:30am), the air was still a little thick and I was a little wheezy. I'll try to remember to use the inhaler if I think I'll need it.
I ended up running home the last 1/4ish mile.
I needed to do Thurs program, so I did that Sat.
Event 6
Snatch and DU ladder like at last year's Games
I didn't set up tons of bars, but added or exchanged wt plates each time. I did it as close to 1min timings as possible.
Snatch at 5# increments (with 1min for attempts) until failure.
Next minute AMRAP DUs.
Started at 65#
Got as high as 95#
(split snatches after 75#)
Attempt at 100# twice, but couldn't get under it.
I want that!
DUs=42...I stepped on the rope when I started and lost the handle....no mulligans, eh? :)
Event 7
2min maxes with 10sec transitions:
WBs=32 (16# WB to 10' target...3sets of 5, then 3s and 2s)
CTB=13 (only strung a couple sets of 2...the rest all singles)
DUs=146 (PR on total and consecutive (50)...had to stop to catch my breath a couple times, which always seems to be the bigger issue for me on DUs!)
Cals on rower=37 (just gotta pullllll!)
End of Event week 2
~~three weeks to go!
Sunday
run for 3min hard
walk for 2min
x 4
Def harder than the minute intervals.
Distance was just shy of 2miles, so a little less than the 1min intervals. Keeping the pace hard for the full 3min was tough, but again, it helped when I repeated a little mantra in my head.
I also realized that this 3min was good...kind of like an OD run. 400m are closer to 2min, so to have to run a little longer is a good mental challenge!
I did notice that even though I did this early (7:30am), the air was still a little thick and I was a little wheezy. I'll try to remember to use the inhaler if I think I'll need it.
I ended up running home the last 1/4ish mile.
Thursday, June 27, 2013
event week hiccup
Little hiccup in Event wk 2.
I planned on getting my day 3 workouts done today, but ended up just working skill.
snatch
CTB,
16# WB to the 10' target
All in a 5x5 scheme
Having to get Laurence to the surgery center today was the factor. Thought I'd have time, but couldn't have fit them in properly.
I am going to get after them Sat morn.
So yeah, a hiccup, but that's all.
Just an aside, despite the heavy work yesterday and the triple on Tues, I felt really great physically this morning! I STILL feel great now, which would not be the case if I felt affected by the workouts of the last two days.
Altho still not consistently great, sleep has been better; hydration has been better; back on fish oil regularly once I stopped fighting my 'hatred' of the liquid and changed back to pill form; post-wod mobility is more thorough; trying to keep everything in perspective.
All good. :)
I planned on getting my day 3 workouts done today, but ended up just working skill.
snatch
CTB,
16# WB to the 10' target
All in a 5x5 scheme
Having to get Laurence to the surgery center today was the factor. Thought I'd have time, but couldn't have fit them in properly.
I am going to get after them Sat morn.
So yeah, a hiccup, but that's all.
Just an aside, despite the heavy work yesterday and the triple on Tues, I felt really great physically this morning! I STILL feel great now, which would not be the case if I felt affected by the workouts of the last two days.
Altho still not consistently great, sleep has been better; hydration has been better; back on fish oil regularly once I stopped fighting my 'hatred' of the liquid and changed back to pill form; post-wod mobility is more thorough; trying to keep everything in perspective.
All good. :)
Wednesday, June 26, 2013
day 2, event wk 2
Big day today.
I needed to get some things done at home this morn for the Beacon No Bread celebration on Sat, and Laurence is having (minor) surgery tomorrow, so no way around timing for getting in the WODs today.
I needed to switch Event 4 and 5 because of time constraints.
Event 5:
5RFT
250m row
push empty sled length of turf (55ish feet)
10 burpees
11:37
The sled push was the worst part of this WOD. Yikes! I also think I went out a little fast on the first row...I kept a little more measured pace the last four rounds.
Burpees are burpees.
~rest 2.5 hrs
Event 4:
7min AMRAP
10 DLs @ 185#
20 DUs
10 burpees
~rest 3min
repeat
3+3 and 2+37
I did all the DLs as singles, but until the last couple rounds, I also reset and lifted again fairly quickly.
With that big a weight, I wanted to make sure my back felt secure on every lift!
On the DUs, I tripped once in Rd1 of first AMRAP and once in Rd2 of second AMRAP. Felt strong.
Burpees? Again, they are burpees! :)
Post-WOD mobility lasted longer than usual today, which was by design! :)
I needed to get some things done at home this morn for the Beacon No Bread celebration on Sat, and Laurence is having (minor) surgery tomorrow, so no way around timing for getting in the WODs today.
I needed to switch Event 4 and 5 because of time constraints.
Event 5:
5RFT
250m row
push empty sled length of turf (55ish feet)
10 burpees
11:37
The sled push was the worst part of this WOD. Yikes! I also think I went out a little fast on the first row...I kept a little more measured pace the last four rounds.
Burpees are burpees.
~rest 2.5 hrs
Event 4:
7min AMRAP
10 DLs @ 185#
20 DUs
10 burpees
~rest 3min
repeat
3+3 and 2+37
I did all the DLs as singles, but until the last couple rounds, I also reset and lifted again fairly quickly.With that big a weight, I wanted to make sure my back felt secure on every lift!
On the DUs, I tripped once in Rd1 of first AMRAP and once in Rd2 of second AMRAP. Felt strong.
Burpees? Again, they are burpees! :)
Post-WOD mobility lasted longer than usual today, which was by design! :)
Tuesday, June 25, 2013
day 1, event wk 2
Multiples today, the first day of Event week 2.
Event 1:
"Grace"
30 C&Js @ 95#
4:20 PR (48sec off my former PR!)
Very happy with this!
I was confident about my plan going in because of Coach John's programming from last week. In one of my EMOMs, I had 5 C&Js @ 95#. Because of that timing, I knew I could comfortably complete 7reps in 1min with a little time to rest. That's exactly what I did. I also tried to keep the scheme to 2s most of the way and to PJs most of the way. Did a few SJs at the end.
My Cs felt good for most. A couple were a little sloppy.
I was mindful to lock out and finish each PJ and SJ all the way through.
I'm confident I can do this even faster next time while still keeping form.
~rest 4 hours (timing was a little off...had to go home for a bit...)
Event 2:
5min AMRAP
10 THR @ 65#
10 PLUs
3+7
My PLUs were a little better today. I tried a new grip and felt like got a few more off in my sets.
Rds 1-2= 6+4
Rd 3= 5+3+2
THRs were all UB in that I didn't drop the bar. I did rest in on my shoulders.
~rest 2hrs
Event 3:
20min AMRAP
500m row
400m run
4+ 105m
HORRIBLE! :) Sooo muggy today. I was hoping to get through the row and at least start the run.
My rows were all around 2:05ish, therefore my runs were sluggish.
My legs didn't feel all that rubbery from row to run transition like I expected they would.
Just so muggggggy. Kind of want to do this one again sometime.
Event 1:
"Grace"
4:20 PR (48sec off my former PR!)
Very happy with this!
I was confident about my plan going in because of Coach John's programming from last week. In one of my EMOMs, I had 5 C&Js @ 95#. Because of that timing, I knew I could comfortably complete 7reps in 1min with a little time to rest. That's exactly what I did. I also tried to keep the scheme to 2s most of the way and to PJs most of the way. Did a few SJs at the end.
My Cs felt good for most. A couple were a little sloppy.
I was mindful to lock out and finish each PJ and SJ all the way through.
I'm confident I can do this even faster next time while still keeping form.
~rest 4 hours (timing was a little off...had to go home for a bit...)
Event 2:
5min AMRAP
10 THR @ 65#
10 PLUs
3+7
My PLUs were a little better today. I tried a new grip and felt like got a few more off in my sets.
Rds 1-2= 6+4
Rd 3= 5+3+2
THRs were all UB in that I didn't drop the bar. I did rest in on my shoulders.
~rest 2hrs
Event 3:
20min AMRAP
500m row
400m run
4+ 105m
HORRIBLE! :) Sooo muggy today. I was hoping to get through the row and at least start the run.
My rows were all around 2:05ish, therefore my runs were sluggish.
My legs didn't feel all that rubbery from row to run transition like I expected they would.
Just so muggggggy. Kind of want to do this one again sometime.
Sunday, June 23, 2013
Sat skills/Sun run
Yesterday (Sat) I did some light skill work. I stayed light because my grip was still feeling pretty challenged and I wanted to lay off it a bit. I have found that taping my two semi-numb fingers with RockTape seems to help my grip ability. Real or imagined...whatevs!
HSS: stayed light instead of finding a heavy
THR
C&Js
Today's endurance was:
20min
60sec run / 60sec walk
I considered doing the 24min that I didn't do last week, but decided I wanted to compare to last week so I did the 20min again.
I actually ended up covering almost exactly the same distance (about 2 1/4 mi), but today was in the rain, so I consider this a win! :)
HSS: stayed light instead of finding a heavy
THR
C&Js
Today's endurance was:
20min
60sec run / 60sec walk
I considered doing the 24min that I didn't do last week, but decided I wanted to compare to last week so I did the 20min again.
I actually ended up covering almost exactly the same distance (about 2 1/4 mi), but today was in the rain, so I consider this a win! :)
Friday, June 21, 2013
one day later
I did today what I was supposed to do yesterday.
I just plain needed a day of rest yesterday. My grip was exhausted. Trying to maintain grip on the bar for the HSS work was pretty challenging.
Deciding not to feel 'bad' about it, I postponed the workout for today.
There were rope climbs in the WOD today, and I demoed about 7 climbs today between all the classes which was not the best move before Snatch work!!
I am going to do the HSS tomorrow.
SO, today, MetCon:
8-6-4-2-4-6-8
WB (14# ball to 10' target today)
CTB
Burpees
20 cal row between each set
16:01
WB=UB: I was very happy to find that the 14# ball hit the 10' every time except for 2 no-rep air balls, but the height was there. I may try the 16# ball to the 10' next time. That'll def be tougher, but may as well try it.
CTB: I had to do all of these as singles. I no-repped the second one, so went to all singles then. Again, grip issue....
Burpees were okay in such small sets. Wish they were always in MetCons in small sets!
20 cal row were about 1:20-1:27 for each row. I was originally thinking I could get it closer to 1min, but I misjudged.
I plan on working on my HSS tomorrow, along with some skill work on some of the movements for Event wk 2.
I just plain needed a day of rest yesterday. My grip was exhausted. Trying to maintain grip on the bar for the HSS work was pretty challenging.
Deciding not to feel 'bad' about it, I postponed the workout for today.
There were rope climbs in the WOD today, and I demoed about 7 climbs today between all the classes which was not the best move before Snatch work!!
I am going to do the HSS tomorrow.
SO, today, MetCon:
8-6-4-2-4-6-8
WB (14# ball to 10' target today)
CTB
Burpees
20 cal row between each set
16:01
WB=UB: I was very happy to find that the 14# ball hit the 10' every time except for 2 no-rep air balls, but the height was there. I may try the 16# ball to the 10' next time. That'll def be tougher, but may as well try it.
CTB: I had to do all of these as singles. I no-repped the second one, so went to all singles then. Again, grip issue....
Burpees were okay in such small sets. Wish they were always in MetCons in small sets!
20 cal row were about 1:20-1:27 for each row. I was originally thinking I could get it closer to 1min, but I misjudged.
I plan on working on my HSS tomorrow, along with some skill work on some of the movements for Event wk 2.
Wednesday, June 19, 2013
hammie beatdown
Big hamstring day!
A) DL to heavy triple- 215# today
I could have done a little more but I think cuz I knew what was coming, I didn't push this to the limit.
B) Prowler (sled) push-- down & back
~rest 3min
x5
+
10min AMRAP
10 DLs @ 155#
run down & back
9+7
I worked out in the lower gym because there was class going on in the upper gym. Consequently, the distance of the runs one way was about 15' shorter than the upper gym.
DLs: 1+2=UB
3-6= 5+5
7-9= 5+3+2
+7 rd= 2+1+1+1+1+1
(hammies were on fire!)
A) DL to heavy triple- 215# today
I could have done a little more but I think cuz I knew what was coming, I didn't push this to the limit.
B) Prowler (sled) push-- down & back
~rest 3min
x5
+
10min AMRAP
10 DLs @ 155#
run down & back
9+7
I worked out in the lower gym because there was class going on in the upper gym. Consequently, the distance of the runs one way was about 15' shorter than the upper gym.
DLs: 1+2=UB
3-6= 5+5
7-9= 5+3+2
+7 rd= 2+1+1+1+1+1
(hammies were on fire!)
Tuesday, June 18, 2013
C&Js 6-18
A) C&J: work to a heavy single
I spent a lot of time on lighter skill to get full depth in the squat because I usually end up just going to PC on these. I got as far as 115#. No really even close to my PC, but still finding the power of my squat.
The jerks were all PJ until the last one I did.
video of a series of drills:
B) OTM for 20min:
odd: 5 PLUs
even: 5 C&J @ 95#
The obvious take away for me from all these is that I just need to keep plowing ahead with PLUs, not ever going to failure. Sets of 5 seems like the count that would work well.
Every other 'odd' I did C2B just for extra practice but not to overdue because I know I have some later in the week. I went UB on one set of 5. Otherwise, I did either 3+1+1 or 2+2+1.
My reg sets of 5 PLUs were all UB.
Each set took me from 10-15sec.
Cleans felt really smooth.
Jerks felt heavy, but kept them at PJs the whole time.
Each set took me from 35-40 sec.
*Just an aside, one thing I find amusing and annoying at the same time...I have no real routine while prepping for cleans and PLUs...tape on my hands, thumbs, fingers, wrist wraps.... I'm working on making sure I do the same routine each time now because I'm invariably forgetting something. yikes!
I spent a lot of time on lighter skill to get full depth in the squat because I usually end up just going to PC on these. I got as far as 115#. No really even close to my PC, but still finding the power of my squat.
The jerks were all PJ until the last one I did.
video of a series of drills:
B) OTM for 20min:
odd: 5 PLUs
even: 5 C&J @ 95#
The obvious take away for me from all these is that I just need to keep plowing ahead with PLUs, not ever going to failure. Sets of 5 seems like the count that would work well.
Every other 'odd' I did C2B just for extra practice but not to overdue because I know I have some later in the week. I went UB on one set of 5. Otherwise, I did either 3+1+1 or 2+2+1.
My reg sets of 5 PLUs were all UB.
Each set took me from 10-15sec.
Cleans felt really smooth.
Jerks felt heavy, but kept them at PJs the whole time.
Each set took me from 35-40 sec.
*Just an aside, one thing I find amusing and annoying at the same time...I have no real routine while prepping for cleans and PLUs...tape on my hands, thumbs, fingers, wrist wraps.... I'm working on making sure I do the same routine each time now because I'm invariably forgetting something. yikes!
Sunday, June 16, 2013
a week later
Since I didn't do the 20min of interval running last week, I did that today instead of the 24min that was on today's program.
The loop around my house is 2 1/2 miles and I thought surely I would have to end up jogging back the remainder of the way I didn't finish in the 20min. With the walks, I thought that would keep me well within the completion of the loop.
Surprised myself:
I warmed up by jogging 1/2 mile so I would be past this short but steep "dip" in the road. Then I started my intervals of:
20min
60sec run
60sec walk
I ended up having to run the last couple intervals past my house. This meant I covered about 2 1/4 miles during the 20min of intervals.
As I said, I was surprised.
During the runs, I noted that the last 30sec I picked up my pace/found my flow. I'm sticking that notation in my 'vault' so I can refer to it when I run.
My mantra during the runs was (in military cadence): I can do this yes I can, I can do the best I can.
Felt better than thinking my usual negative thoughts when I run. :)
The loop around my house is 2 1/2 miles and I thought surely I would have to end up jogging back the remainder of the way I didn't finish in the 20min. With the walks, I thought that would keep me well within the completion of the loop.
Surprised myself:
I warmed up by jogging 1/2 mile so I would be past this short but steep "dip" in the road. Then I started my intervals of:
20min
60sec run
60sec walk
 |
| done! |
As I said, I was surprised.
During the runs, I noted that the last 30sec I picked up my pace/found my flow. I'm sticking that notation in my 'vault' so I can refer to it when I run.
My mantra during the runs was (in military cadence): I can do this yes I can, I can do the best I can.
Felt better than thinking my usual negative thoughts when I run. :)
Saturday, June 15, 2013
Sat Free Day
Up and early to Beacon today to get a workout in early. I just had the two classes to coach today, then could actually go home. Treat!
On my way home I bought my plants for the planters and for some new flower beds I have planned, and I'm excited to play in the dirt tomorrow.
Today was a 'free day' and Kellie (a friend and Beacon coach) and I decided to WOD together. She's been so supportive. I appreciate that!
Anyway, neither of us really wanted to do any bar work, so I came up with this little WOD:
20-12-6 (just wanted even numbers :) )
DB rows w/ push ups (kind of a mini-manmaker) (I used 15#)
sit ups
~rest 2 min
20-12-6
KB swings (44#)
lunges
9:27 total
~~I think the first couplet was about 5:02 and the second was 2:25.
My DB rows/push ups were all broken up, but not hugely, except for 2 singles in the 12 set.
All other movements were UB.
It was a good little lung burner, which is what was we were both looking for today.
On my way home I bought my plants for the planters and for some new flower beds I have planned, and I'm excited to play in the dirt tomorrow.
Today was a 'free day' and Kellie (a friend and Beacon coach) and I decided to WOD together. She's been so supportive. I appreciate that!
Anyway, neither of us really wanted to do any bar work, so I came up with this little WOD:
20-12-6 (just wanted even numbers :) )
DB rows w/ push ups (kind of a mini-manmaker) (I used 15#)
sit ups
~rest 2 min
20-12-6
KB swings (44#)
lunges
9:27 total
~~I think the first couplet was about 5:02 and the second was 2:25.
My DB rows/push ups were all broken up, but not hugely, except for 2 singles in the 12 set.
All other movements were UB.
It was a good little lung burner, which is what was we were both looking for today.
Thursday, June 13, 2013
Events wk 1 endings
I was not in a good place this morning when I went in to get after my workouts for the day.
Feeling okay physically, just mentally and emotionally exhausted.
As always, although these can be the hardest days to WOD, as my wonderful fellow co-worker/coach, Kellie, said, those are the days that some of the best gains are made...especially mentally.
ANYway, I was ready to finish up this week.
Event 6: 21-15-9
DLs @ 155#
WBs (16#)
4:50
I broke both mvmts as I planned in the 21 and 9. The 15 happened 'organically' and it actually felt like it was perfect.
10+11 / 7+7+7
6+5+4 / 6+5+4 (I had one no-rep on the WB)
5+4 /5+4
Event 7: 1rd FT
20 T2B (10+3+2+1+1+1+1+1) I won't go to 10 again.
20 burpees UB
20 BJs UB
20 THR @ 65# (5+5+3+4+3)
100 DUs (35+ 2 trips and 2 quick stops for breath!)
8:46
I was shooting for between 8-10min, so I was pleased with this. The hanging movement got me. And of course the THRs suck.
In a better mood after I was done.
Then off to my massage. Exactly what I needed today!
Day off tomorrow from WODding tomorrow.
Feeling okay physically, just mentally and emotionally exhausted.
As always, although these can be the hardest days to WOD, as my wonderful fellow co-worker/coach, Kellie, said, those are the days that some of the best gains are made...especially mentally.
ANYway, I was ready to finish up this week.
Event 6: 21-15-9
DLs @ 155#
WBs (16#)
4:50
I broke both mvmts as I planned in the 21 and 9. The 15 happened 'organically' and it actually felt like it was perfect.
10+11 / 7+7+7
6+5+4 / 6+5+4 (I had one no-rep on the WB)
5+4 /5+4
Event 7: 1rd FT
20 T2B (10+3+2+1+1+1+1+1) I won't go to 10 again.
20 burpees UB
20 BJs UB
20 THR @ 65# (5+5+3+4+3)
100 DUs (35+ 2 trips and 2 quick stops for breath!)
8:46
I was shooting for between 8-10min, so I was pleased with this. The hanging movement got me. And of course the THRs suck.
In a better mood after I was done.
Then off to my massage. Exactly what I needed today!
Day off tomorrow from WODding tomorrow.
Wednesday, June 12, 2013
longer and longish
Today's awareness was the constant state of fatigue I felt. Still working on the sleep. Can't do a whole lot at the moment re: Beacon getting slammed with new members, hence many Foundation classes as well as those I coach regularly. Just is what it is right now.
Going to be making the effort to scale back some during this last month before the Games.
Event 4: 3 rds FT:
400m run
15 PS @ 75#
19:20
No joke, an abysmal 19:20.
Each round was 6+. I didn't look closely to mark seconds. My first run was 2:20, so I'm guessing my 400m at the Prince's Point Venue is a little longer.
So, yeah, I did this at the PPV. It was muggy and misty, I was using my men's bar, and it's all good because I need to WOD in varied conditions!
Exhausting!
I did all the PSs as singles. On some, my form felt great. Others, not so. I just was really surprised at how I felt through this, which was feeling like I wouldn't ever get through it!
I have noticed I've been experiencing some mid-WOD wheezing. I'm guessing it's all the pollen lately. I will refill my inhaler and see if that helps.
~rested about 5 hrs because of my work schedule
Event 5:
row 500-400-300-200-100
C&J @ 95# 10-8-6-4-2
13:48
Rows all pretty steady at btwn 1:57-2:01
Cleans felt pretty good and I paid close attention to when I pulled early and concentrated on using my legs more. I didn't want to gas out my arms for the rows!
Jerk were mostly SJs, with a few PJs thrown in.
Of course I know that the C&J count equals "Grace". hmmm, I wonder if she's lurking? :) I knew "Fran" was lurking and I guessed right!!
The tear in the crease of my hand keeps reopening. YAY RockTape!!
Ate a little more than I did yesterday. Sleep and water are my focus....and on that note...zzzzzz.
Going to be making the effort to scale back some during this last month before the Games.
Event 4: 3 rds FT:
400m run
15 PS @ 75#
19:20
No joke, an abysmal 19:20.
Each round was 6+. I didn't look closely to mark seconds. My first run was 2:20, so I'm guessing my 400m at the Prince's Point Venue is a little longer.
So, yeah, I did this at the PPV. It was muggy and misty, I was using my men's bar, and it's all good because I need to WOD in varied conditions!
Exhausting!
I did all the PSs as singles. On some, my form felt great. Others, not so. I just was really surprised at how I felt through this, which was feeling like I wouldn't ever get through it!
I have noticed I've been experiencing some mid-WOD wheezing. I'm guessing it's all the pollen lately. I will refill my inhaler and see if that helps.
~rested about 5 hrs because of my work schedule
Event 5:
row 500-400-300-200-100
C&J @ 95# 10-8-6-4-2
13:48
Rows all pretty steady at btwn 1:57-2:01
Cleans felt pretty good and I paid close attention to when I pulled early and concentrated on using my legs more. I didn't want to gas out my arms for the rows!
Jerk were mostly SJs, with a few PJs thrown in.
Of course I know that the C&J count equals "Grace". hmmm, I wonder if she's lurking? :) I knew "Fran" was lurking and I guessed right!!
The tear in the crease of my hand keeps reopening. YAY RockTape!!
Ate a little more than I did yesterday. Sleep and water are my focus....and on that note...zzzzzz.
Tuesday, June 11, 2013
Fri-Tues update
Daughter Lissa flew in Thurs night for a visit through this morning (Tues).
Of all weekends, I had lots going on. A little too much work and consequently not enough sleep. I'm forever working on the sleep!
Friday-off--Lissa took me out for my b-day dinner. YUM!
Saturday-skill practice for this week...which I didn't really do. Long day at work and just didn't feel like doing too much.
Sunday-volunteered at a Fundraiser all morning and decided not to do the running intervals programmed but rather, take another day off.
Monday-did some skill work with Lissa on HSPU...for longer than I usually do and ended up with broken blood vessels around my eyes....DOH!
Tues--today:
Event 1: 1RM C&J--15min
<--This is the breakdown of my lifts. The time is the time I took between each .
PR on the clean at 140# (15# PR)
PR on the jerk at 135# (10# PR)
I didn't get low enough on the 140clean. Want to practice more squat cleans! But really happy with this.
I couldn't get it up overhead. Again, not getting low enough under it.
I tried in the last couple min to reclean the 140 to try the jerk again, but couldn't get it back up.
PRs...WooHOOO!
~~rest 2 hours
Event 2: "FRAN"
7:08
This is 34sec slower than my PR.
I have the vid of it. Didn't think about a solid plan a OR b prior to the start. Not good! Must. Have. Plan.
When I PRd, it was presurgery so my PLUs were still strong and I could do them in bigger sets. I got 5 in the beginning of all three rounds, but then had to break them up into 3s and 2s, and a couple 1s.
THR were broken:
10+11 // 6+5+4 // 4+2+3
I took a little too much time between a couple of the THR breaks.
I can shave more time off this again.
~~rest 2 hours
Event 3: 2K row
8:25
This is 9sec slower than my PR.
Again, I didn't review my plan for this well enough. I like all the intervals I've been doing on the rower, but today, I didn't even think of the until around 1K! Lame! Then I picked up the pace on a could 100s. I avg'd about a 2:08 pace through 1K then dropped it closer to 2:00, altho I couldn't keep up straight through.
I don't eat much during competitions...just never have. My nutrition was light today.
Of all weekends, I had lots going on. A little too much work and consequently not enough sleep. I'm forever working on the sleep!
Friday-off--Lissa took me out for my b-day dinner. YUM!
Saturday-skill practice for this week...which I didn't really do. Long day at work and just didn't feel like doing too much.
Sunday-volunteered at a Fundraiser all morning and decided not to do the running intervals programmed but rather, take another day off.
Monday-did some skill work with Lissa on HSPU...for longer than I usually do and ended up with broken blood vessels around my eyes....DOH!
Tues--today:
Event 1: 1RM C&J--15min
<--This is the breakdown of my lifts. The time is the time I took between each .
PR on the clean at 140# (15# PR)
PR on the jerk at 135# (10# PR)
I didn't get low enough on the 140clean. Want to practice more squat cleans! But really happy with this.
I couldn't get it up overhead. Again, not getting low enough under it.
I tried in the last couple min to reclean the 140 to try the jerk again, but couldn't get it back up.
PRs...WooHOOO!
~~rest 2 hours
Event 2: "FRAN"
7:08
This is 34sec slower than my PR.
I have the vid of it. Didn't think about a solid plan a OR b prior to the start. Not good! Must. Have. Plan.
When I PRd, it was presurgery so my PLUs were still strong and I could do them in bigger sets. I got 5 in the beginning of all three rounds, but then had to break them up into 3s and 2s, and a couple 1s.
THR were broken:
10+11 // 6+5+4 // 4+2+3
I took a little too much time between a couple of the THR breaks.
I can shave more time off this again.
~~rest 2 hours
Event 3: 2K row
8:25
This is 9sec slower than my PR.
Again, I didn't review my plan for this well enough. I like all the intervals I've been doing on the rower, but today, I didn't even think of the until around 1K! Lame! Then I picked up the pace on a could 100s. I avg'd about a 2:08 pace through 1K then dropped it closer to 2:00, altho I couldn't keep up straight through.
I don't eat much during competitions...just never have. My nutrition was light today.
Thursday, June 6, 2013
chipper sprint
I didn't do extra work today. Feeling a little tight all over.
Warmed up well enough for the chipper though.
5 DL @ 155#
5 burpees
5 T2B
5 BJ 20" (step down)
5 THR @ 65#
30 DU
~rest 5min
x 4
1-1:58 DU UB
2-2:07 DU tripped 4(?) times
3-2:09 DU tripped 4 times
4-1:59 DU tripped once
Clearly the DUs were the determining factor here.
Everything else was UB. Felt a little 'wobbly' on the THRs...pecs pretty sore from the THRs and Jerks from Tues and Wed.
Warmed up well enough for the chipper though.
5 DL @ 155#
5 burpees
5 T2B
5 BJ 20" (step down)
5 THR @ 65#
30 DU
~rest 5min
x 4
1-1:58 DU UB
2-2:07 DU tripped 4(?) times
3-2:09 DU tripped 4 times
4-1:59 DU tripped once
Clearly the DUs were the determining factor here.
Everything else was UB. Felt a little 'wobbly' on the THRs...pecs pretty sore from the THRs and Jerks from Tues and Wed.
Wednesday, June 5, 2013
6-5 x 4
Theme of this week: learn to multiply by 4!
Today: 15 min skill work on snatch.
I kept this pretty light. Legs were not very cooperative on the full squatting, but still got some work in. Went up to 65# for a couple, then down to just the 45# bar. Perfect practice, not just practice.
+
400m run
7 C&Js @ 95#
400m row
~rest 5min
x 4
1: 5:32 -- split jerk them all, and all singles
2: 5:34 -- split jerk most, PJ a couple, all singles
3: 5:29 -- ditto #2, but took less time between lifts
4: 5:34-- ditto #2
Actually all the runs were close: btwn 2:04-2:07
All the rows were around 1:58.
The last two rows were awful. Though I was going to puke...but then, rowing has a tendency to make me feel like that!
I was happy that the runs were consistent. The time domain is really only a few seconds slower than I used to be, so I'm good with that, even though I won't stop working on running!
My grip is pretty tired and my hand with the palm rip doesn't make it any better!
Today: 15 min skill work on snatch.
I kept this pretty light. Legs were not very cooperative on the full squatting, but still got some work in. Went up to 65# for a couple, then down to just the 45# bar. Perfect practice, not just practice.
+
400m run
7 C&Js @ 95#
400m row
~rest 5min
x 4
1: 5:32 -- split jerk them all, and all singles
2: 5:34 -- split jerk most, PJ a couple, all singles
3: 5:29 -- ditto #2, but took less time between lifts
4: 5:34-- ditto #2
Actually all the runs were close: btwn 2:04-2:07
All the rows were around 1:58.
The last two rows were awful. Though I was going to puke...but then, rowing has a tendency to make me feel like that!
I was happy that the runs were consistent. The time domain is really only a few seconds slower than I used to be, so I'm good with that, even though I won't stop working on running!
My grip is pretty tired and my hand with the palm rip doesn't make it any better!
Tuesday, June 4, 2013
mini effs
12-9-6
THRs @ 65#
PLUs
~rest 5 min
x 4
1: 3:20
2: 3:40
3: 3:52
4: 3:48
First two rounds, not so bad.
The last two sucked. 5min rest *sounds* great, but not so much! :/
Basically broke every movement up into two sets.
65# never looks bad on paper. Reality, it's always heavy!
My right palm ripped on the 3rd of PLUs. Kinda surprised.
Put a little tape on during the rest. I've found I have better grip sensation w/out the tape, so I haven't used any in a long time. I guess I'll start trying to get used to it again in case I rip in CA.
~PLUs are still a grip issue but at least now I just regrip 'mid PLU' if I can, or I drop off and get back on within a couple seconds.
THRs @ 65#
PLUs
~rest 5 min
x 4
1: 3:20
2: 3:40
3: 3:52
4: 3:48
First two rounds, not so bad.
The last two sucked. 5min rest *sounds* great, but not so much! :/
Basically broke every movement up into two sets.
65# never looks bad on paper. Reality, it's always heavy!
My right palm ripped on the 3rd of PLUs. Kinda surprised.
Put a little tape on during the rest. I've found I have better grip sensation w/out the tape, so I haven't used any in a long time. I guess I'll start trying to get used to it again in case I rip in CA.
~PLUs are still a grip issue but at least now I just regrip 'mid PLU' if I can, or I drop off and get back on within a couple seconds.
Monday, June 3, 2013
auxiliary
Today is a day off, but since I did a double on Sat and nada yesterday...except some farm planting...
8 x 200m sprints on 90sec
These may have been a tad shorter than 200m. Bottom line, I was pretty consistent and that was good. As for my knee, it hurts pretty much no matter what I do, so I"ll just keep doing SOMEthing! I'll figure it all out post-Games!
A couple of people ended up doing these with me, which I know helped to push me. Mentally, running has been my longest challenge in CF to get past.
Nothing earth shattering today, just some auxiliary work.
8 x 200m sprints on 90sec
These may have been a tad shorter than 200m. Bottom line, I was pretty consistent and that was good. As for my knee, it hurts pretty much no matter what I do, so I"ll just keep doing SOMEthing! I'll figure it all out post-Games!
A couple of people ended up doing these with me, which I know helped to push me. Mentally, running has been my longest challenge in CF to get past.
Nothing earth shattering today, just some auxiliary work.
Saturday, June 1, 2013
rabbit rabbit
June 1st...as usual, I forgot to say 'rabbit rabbit' first thing when I woke up. So...rabbit rabbit. :)
Sat:
I really like going into Beacon early on Saturdays to get in my workout before the masses arrive. It's also great to have the option to leave by 11am if I want. Today I was there from 6:45am-4:30pm. Long, but good day.
Row intervals today:
3min @ 90%
2min @ 50%
x 4
I'm still not sure how to actually gauge the percentages on the rower, so my thought was if my PR is 1:47 for 500m, and my usual interval 100% pace is around 1:50-1:55 for shorter intervals, I was hoping to maintain about a 2:00-2:05 for the 3min. Ha, it didn't quite workout that way.
3min= 2:04-2:10 avg pace
2min=2:25-2:35 avg pace
tot distance= 4332m
I like the longer rows much better doing intervals. Breaks it all up.
Only trouble on long rows is my glutes get mad at me! :)
~about 8hours later
Sun:
A group of us Beacon Peeps are going on our 2nd "Fun at the Farm" field trip tomorrow. We go to the farm owned by one of our members and her partner. The farm has been in her partner's family for many generations and, Farmer John (as Cynthia so lovingly calls him) has such interesting stories about the farm's beginnings. Plus, Cynthia always comes up with really fun farm WODs we do first. Then we eat and schmooze. Tons of fun. Plus, it's where many of us have farm shares, so it's cool for people to see where their food is grown!
Because of this, I wanted to do Sunday's workout today.
20min AMRAP of:
5 PUs
7 ring PLUs
9 air squats
22+2
So, first off, I started the AMRAP doing actual ring pull ups. By round three, it was next to impossible when in dawned on me that perhaps what Coach John calls ring PLUs Beacon calls ring rows. I stopped the clock, jury rigged some rings for body rows (the straps were taken by the MU rings and I just wanted to get SOMEthing rigged so I could do my workout) and restarted the WOD. Here's a post-WOD sample of what I did...hope that's what he meant:
http://youtu.be/dv9-E7sP4j0
As for the PUs, I was r e a l l y pleased because I got through all the rounds UB! The last couple on the last 3rds or so were pretty challenging, but I had gone so far, I pushed for each rep!
Ring PLUs were all UB. (except I had to chalk up a few times....sweaty day!)
Air squats were also all UB. Only hitch with these is I couldn't straighten my right knee all the way on the extension...hurt in the position of lockout.
Sat:
I really like going into Beacon early on Saturdays to get in my workout before the masses arrive. It's also great to have the option to leave by 11am if I want. Today I was there from 6:45am-4:30pm. Long, but good day.
Row intervals today:
3min @ 90%
2min @ 50%x 4
I'm still not sure how to actually gauge the percentages on the rower, so my thought was if my PR is 1:47 for 500m, and my usual interval 100% pace is around 1:50-1:55 for shorter intervals, I was hoping to maintain about a 2:00-2:05 for the 3min. Ha, it didn't quite workout that way.
3min= 2:04-2:10 avg pace
2min=2:25-2:35 avg pace
tot distance= 4332m
I like the longer rows much better doing intervals. Breaks it all up.
Only trouble on long rows is my glutes get mad at me! :)
~about 8hours later
Sun:
A group of us Beacon Peeps are going on our 2nd "Fun at the Farm" field trip tomorrow. We go to the farm owned by one of our members and her partner. The farm has been in her partner's family for many generations and, Farmer John (as Cynthia so lovingly calls him) has such interesting stories about the farm's beginnings. Plus, Cynthia always comes up with really fun farm WODs we do first. Then we eat and schmooze. Tons of fun. Plus, it's where many of us have farm shares, so it's cool for people to see where their food is grown!
Because of this, I wanted to do Sunday's workout today.
20min AMRAP of:
5 PUs
7 ring PLUs
9 air squats
22+2
So, first off, I started the AMRAP doing actual ring pull ups. By round three, it was next to impossible when in dawned on me that perhaps what Coach John calls ring PLUs Beacon calls ring rows. I stopped the clock, jury rigged some rings for body rows (the straps were taken by the MU rings and I just wanted to get SOMEthing rigged so I could do my workout) and restarted the WOD. Here's a post-WOD sample of what I did...hope that's what he meant:
http://youtu.be/dv9-E7sP4j0
As for the PUs, I was r e a l l y pleased because I got through all the rounds UB! The last couple on the last 3rds or so were pretty challenging, but I had gone so far, I pushed for each rep!
Ring PLUs were all UB. (except I had to chalk up a few times....sweaty day!)
Air squats were also all UB. Only hitch with these is I couldn't straighten my right knee all the way on the extension...hurt in the position of lockout.
Thursday, May 30, 2013
5-29 5-30
Wed 5-29
Snatch was the strength of the day for Beacon, so I got to talk/discuss/demo often today.
Perhaps that's why I felt like I was doing a better job on it today in my own workout, but again, I see from my vid that I need to keep the bar closer, get those "high elbow" working in my favor.
That said:
A) snatch 5x5
vid shows 1st/3rd/5th @ bar wm up/55#/65#
I felt better at 65 than I have for a while. At least I know I can do this, altho the 55 was more 'consistent'.
http://youtu.be/hPKwDeldqSg
+
3rds FT:
500m row/10 OHSs @ 55#/10 PLUs
11:54
500s all at 2:00ish pace
OHS 5+5, w/ bar overhead at 'break'
PLUs all 5+3+2 (rt grip weak today)
I could probs have hustled a little more on transitions.
Thurs 5-30
A) DL heavy 5
PRd @ 235# I did, however, drop and right back into reset and lift on 3-5. 1+2 were TnG.
+
10min AMRAP:
5PC&J @ 75# / 15 DUs / 15 sit ups
6+5
(PC&J: felt good..most TnG except for a couple / DUs: 3rds UB, 3rds with one trip up / sits no problem)
~~rest 5 min
10min AMRAP:
5T2B / 7 BJ / 9 KB swings
7+3
(T2B: 1-3UB, 4-6 3+2 / BJ @ 20" UB / KB: 44#: 1-4 UB, 5-7 4+5)
This one had less transition time to fuss with.
I don't feel quite as spent tonight as I have been feeling.
I started back on fish oil Monday, and am being more consistent with my mobility. I'm thinking the fish oil has a lot to do with it though. I needed that break from it, and this is now an unexpected but very good test to see exactly how well it works. The study I participated in with SFH only showed me how quickly it can get back into your system once you've been off it for a month, but I hadn't noticed any real difference then. Now, as I said, I do.
Ended the day playing 9 holes with Laurence. Felt a little less umph on my drives, but I found the fairways and that's always preferable!! :)
Snatch was the strength of the day for Beacon, so I got to talk/discuss/demo often today.
Perhaps that's why I felt like I was doing a better job on it today in my own workout, but again, I see from my vid that I need to keep the bar closer, get those "high elbow" working in my favor.
That said:
A) snatch 5x5
vid shows 1st/3rd/5th @ bar wm up/55#/65#
I felt better at 65 than I have for a while. At least I know I can do this, altho the 55 was more 'consistent'.
http://youtu.be/hPKwDeldqSg
+
3rds FT:
500m row/10 OHSs @ 55#/10 PLUs
11:54
500s all at 2:00ish pace
OHS 5+5, w/ bar overhead at 'break'
PLUs all 5+3+2 (rt grip weak today)
I could probs have hustled a little more on transitions.
Thurs 5-30
A) DL heavy 5
PRd @ 235# I did, however, drop and right back into reset and lift on 3-5. 1+2 were TnG.
+
10min AMRAP:
5PC&J @ 75# / 15 DUs / 15 sit ups
6+5
(PC&J: felt good..most TnG except for a couple / DUs: 3rds UB, 3rds with one trip up / sits no problem)
~~rest 5 min
10min AMRAP:
5T2B / 7 BJ / 9 KB swings
7+3
(T2B: 1-3UB, 4-6 3+2 / BJ @ 20" UB / KB: 44#: 1-4 UB, 5-7 4+5)
This one had less transition time to fuss with.
I don't feel quite as spent tonight as I have been feeling.
I started back on fish oil Monday, and am being more consistent with my mobility. I'm thinking the fish oil has a lot to do with it though. I needed that break from it, and this is now an unexpected but very good test to see exactly how well it works. The study I participated in with SFH only showed me how quickly it can get back into your system once you've been off it for a month, but I hadn't noticed any real difference then. Now, as I said, I do.
Ended the day playing 9 holes with Laurence. Felt a little less umph on my drives, but I found the fairways and that's always preferable!! :)
Tuesday, May 28, 2013
thrusting
Back to normal nutritional intake.
Two months to go.
A) rear foot elevated lunges: 5 x 8 L&R (1min rest btwn legs/2min rest btwn sets)
This works better off a bench than a box.
B) FS 5 x 3: 5sec hold at bottom
85-85-95-95-105 (vid)
http://youtu.be/ZAlfzAFOT4s
C) SP 5 x 8 ~2min rest bwtn
55-60-60-65-70
Happy with the 70#, even tho last two presses were a little squirmy. :)
+
30sec THR 65#
30sec burpees
30sec cal row
~rest 3min
x 5
*I set my interval clock for a 10sec transition time btwn each working 30sec so I could have the full 30sec to work.
I'm always surprised how heavy a 65# THR initially feels! It stays feeling heavy, but I get into the 'rhythm' of it.
Two months to go.
A) rear foot elevated lunges: 5 x 8 L&R (1min rest btwn legs/2min rest btwn sets)
This works better off a bench than a box.
B) FS 5 x 3: 5sec hold at bottom
85-85-95-95-105 (vid)
http://youtu.be/ZAlfzAFOT4s
C) SP 5 x 8 ~2min rest bwtn
55-60-60-65-70
Happy with the 70#, even tho last two presses were a little squirmy. :)
+
30sec THR 65#30sec burpees
30sec cal row
~rest 3min
x 5
*I set my interval clock for a 10sec transition time btwn each working 30sec so I could have the full 30sec to work.
I'm always surprised how heavy a 65# THR initially feels! It stays feeling heavy, but I get into the 'rhythm' of it.
Monday, May 27, 2013
Mem Mon
Today: 5rd FT:
400m run
10 burpees
16:26
Not surprisingly, this seemed/was a little slow. Between less than stellar eating this past weekend (too many "paleoized" sweets and too much quantity in general) and sitting in the car for a total of 16 hrs in the last four days, I was not in the best physical form I could be.
First run always the slowest and feels like molasses. Subsequent runs feel 'normal'.
Burpees are not bad in sets of 10. :)
400m run
10 burpees
16:26
Not surprisingly, this seemed/was a little slow. Between less than stellar eating this past weekend (too many "paleoized" sweets and too much quantity in general) and sitting in the car for a total of 16 hrs in the last four days, I was not in the best physical form I could be.
First run always the slowest and feels like molasses. Subsequent runs feel 'normal'.
Burpees are not bad in sets of 10. :)
Saturday, May 25, 2013
buddy run
In PA this weekend visiting the McDade crew, grandbaby Elliot being the star of said crew! :)
I pretty much sat on or rolled my field hockey ball all over my right leg during the whole 8hr drive to PA yesterday. My knee was really acting up...thought it may have been from the box jumps on Thurs....and it always took a few meters to loosen up when I'd get out of the car....in other words, I looked a little like an old lady getting out of the car! yuck...
My IT band and the muscles on the right side of my shin got the most attention.
Then last night, after getting up from the dinner table, I was honestly a little worried because it hurt so much.
This morning it was back to normal. So clearly, the sitting doesn't help. I know my right hip/leg has always been tighter than my left, but I have to really stay on top of it now, apparently.
Ha, I feel a little betrayed by my leg 'cuz I have always been so lucky not to have any lingering issues at all. Will. Not. Let. This. Win.!!!
Workout for today:
3min hard run
2min walk
x 4
I appreciated having an extra push today because my son-in-law, Michael, and the dog, Winnie, ran this with me. I had them run ahead of me so I was not the one pacing. :)
The first 3min felt like f o r e v e r !!! I didn't get my heart rate up first and we went out a little fast. My legs felt like cement blocks the last 30secs!
Some small hills to run up and down, which was good.
The subsequent runs were better. We were running on the street, so I don't know for sure how far I ran each three min segment, but I'm sure the first one was farther than the other three.
We actually finished right at the door of Michael's house, which is 1.5mi. Don't know how that really translates, but that's how far the total distance covered this morning.
Winnie's exhausted.
I've done 2 x 5 PUs x 3 today. No squatting today though.
I pretty much sat on or rolled my field hockey ball all over my right leg during the whole 8hr drive to PA yesterday. My knee was really acting up...thought it may have been from the box jumps on Thurs....and it always took a few meters to loosen up when I'd get out of the car....in other words, I looked a little like an old lady getting out of the car! yuck...
My IT band and the muscles on the right side of my shin got the most attention.
Then last night, after getting up from the dinner table, I was honestly a little worried because it hurt so much.
This morning it was back to normal. So clearly, the sitting doesn't help. I know my right hip/leg has always been tighter than my left, but I have to really stay on top of it now, apparently.
Ha, I feel a little betrayed by my leg 'cuz I have always been so lucky not to have any lingering issues at all. Will. Not. Let. This. Win.!!!
Workout for today:
3min hard run
2min walk
x 4
I appreciated having an extra push today because my son-in-law, Michael, and the dog, Winnie, ran this with me. I had them run ahead of me so I was not the one pacing. :)
The first 3min felt like f o r e v e r !!! I didn't get my heart rate up first and we went out a little fast. My legs felt like cement blocks the last 30secs!
Some small hills to run up and down, which was good.
The subsequent runs were better. We were running on the street, so I don't know for sure how far I ran each three min segment, but I'm sure the first one was farther than the other three.
We actually finished right at the door of Michael's house, which is 1.5mi. Don't know how that really translates, but that's how far the total distance covered this morning.
Winnie's exhausted.
I've done 2 x 5 PUs x 3 today. No squatting today though.
Thursday, May 23, 2013
w & th
Long day yesterday...long day.
Trying to get better sleep this week...does one day so far count? Yeah, having fractured sleep doesn't help recovery. That said, I feel like as tired as I am, I my workouts were still pretty good.
Wed:
A) snatch 5x5 TnG
55-60-55-55-55 : my shoulders and scaps are pretty cooked from the THRs and C2Bs.
When I was warming up with some snatch balance, I actually felt pretty good. It's getting the speed and mid-movement 'catch' of the bar OH that I struggle with.
I did some straight OHSs first, then the vid is of the 4th set. I can see clearly that I am way too far from my body, so I am really barely even breaking to high elbows! I'll remember that next time!
OHS & snatch practice
+ 3rds FT: 500m row / 10 PS @ 65# / 20 DUs
12:15
This was sooo exhausting! The PS were the worst part.
rows: all about 2:00ish
PSs: 4+3+3 on all
DUs: 1-tripped once, 2 & 3 UB
I realized I had done this a couple weeks ago. I did better by about 1min which I guess is okay.
To test myself, I did a timed 400m run after this...just one...and I got 2:00flat. A little better than on Mon.
Thurs:
A) heavy DL single
235# today...I knew I didn't have the 'body' today to hit a PR. This was tough, but I felt fine formwise.
+
1 rd FT:
T2B: 10-8-6-4-2
WBs: 12-14-16-18-20
8:29 (16#WB to 9')
--broke up T2Bs thru 6--these seemed a little slow, but grip was okay--played around with hand width because sometimes I think I'm too close on these, but close felt better, so there you go!
--broke up WBs in fairly even sets every rd (1 no rep)
+
10min AMRAP of:
5 PC&J @ 75#
7 sit ups
9 box Js (20")
6 + 19
This was just a good AMRAP to move through. I lost form on a couple of the cleans, then corrected it. I did all PJ's. Rds 1+2 each TnG UB. Remaining rds each 3+2.
Right into the sit ups.
Right into the boxJs.
Tues-Thurs always gas me!
Traveling to PA tomorrow, day off but sitting in the car so I'll bring my mobility paraphernalia!
Trying to get better sleep this week...does one day so far count? Yeah, having fractured sleep doesn't help recovery. That said, I feel like as tired as I am, I my workouts were still pretty good.
Wed:
A) snatch 5x5 TnG
55-60-55-55-55 : my shoulders and scaps are pretty cooked from the THRs and C2Bs.
When I was warming up with some snatch balance, I actually felt pretty good. It's getting the speed and mid-movement 'catch' of the bar OH that I struggle with.
I did some straight OHSs first, then the vid is of the 4th set. I can see clearly that I am way too far from my body, so I am really barely even breaking to high elbows! I'll remember that next time!
OHS & snatch practice
+ 3rds FT: 500m row / 10 PS @ 65# / 20 DUs
12:15
This was sooo exhausting! The PS were the worst part.
rows: all about 2:00ish
PSs: 4+3+3 on all
DUs: 1-tripped once, 2 & 3 UB
I realized I had done this a couple weeks ago. I did better by about 1min which I guess is okay.
To test myself, I did a timed 400m run after this...just one...and I got 2:00flat. A little better than on Mon.
Thurs:
 |
| 45+25+15+10+5 x 2 + 35 bar |
235# today...I knew I didn't have the 'body' today to hit a PR. This was tough, but I felt fine formwise.
+
1 rd FT:
T2B: 10-8-6-4-2
WBs: 12-14-16-18-20
8:29 (16#WB to 9')
--broke up T2Bs thru 6--these seemed a little slow, but grip was okay--played around with hand width because sometimes I think I'm too close on these, but close felt better, so there you go!
--broke up WBs in fairly even sets every rd (1 no rep)
+
10min AMRAP of:
5 PC&J @ 75#
7 sit ups
9 box Js (20")
6 + 19
This was just a good AMRAP to move through. I lost form on a couple of the cleans, then corrected it. I did all PJ's. Rds 1+2 each TnG UB. Remaining rds each 3+2.
Right into the sit ups.
Right into the boxJs.
Tues-Thurs always gas me!
Traveling to PA tomorrow, day off but sitting in the car so I'll bring my mobility paraphernalia!
Tuesday, May 21, 2013
doms day
Sunday was supposed to be a some endurance work: 5rds FT of 400m run + 20 KB swings.
I woke up with some very tired and sore upper arms/shoulders. I knew that I would omit the swings but keep the runs as intervals.
After some good stretching and mobility, Laurence and I first went off to play in a golf "Scramble", organized by a wonderful woman for a fellow golfer who is at the end stages of cancer. He managed to get out on the course, his daughter driving him around to see us all playing in with him on all our minds. We ended up playing around three hours.
By the time we got home, I knew that would be it for my activity.
I ended up running yesterday, Monday:
400m run ~1min rest~ x 4
I used the same distance for all my 400m runs at home, so it's not really important if it's exactly 400m or not...it's apples to apples. All my runs were about 2:10.
I know I can do better than this. A little disappointed in my efforts.
Today:
A) RFEL 5 x 10 L+R ~1min rest btwn legs + 2min rest btwn sets
Last time I did these with a wt'd front rack barbell. These were a good stretch.
B) FS 5 x 5-5sec bottom hold
I started a little light, so kept adding more wt.
Not sure I actually sat ass to grass for 5 full seconds. I'll count better next time!
I both hate these and love these. :)
75-85-85-95-95
vid is the last 95# (I wasn't sure if I counted right, so I threw in what ended up being an extra FS)
FS bottom hold
C) SP 5 x 10 ~2min rest btwn sets
On this one, I started too heavy so I kept having to dump some wt.
9 @ 65# -- 10 @ 60# -- 10 @ 60# -- 9 @ 60# -- 10 @ 55#
Wow, these all felt great on the first 4-5, then BAM, h e a v eeeee!
+
5rds each FT ~2min rest btwn each rd
10 THRs @ 75#
5 C2B
20 DUs
1- 2:05 (THR= 8+2 / C2B=2+1+1+1) / DU=1 trip up
2- 2:01 (THR=rested on shoulders / C2B=3+1+1 / DU=2 trips)
3- 2:05 (THR= 6+4 / C2B=3+1+1 / DU=2trips)
4- 2:03 (THR=6+4 / C2B=3+1+1 / DU=UB)
5- 2:05 (THR=5+3+2 / C2B=3+1+1 / DU UB)
Holy crap, those THRs got heavy! I tried to be mindful of keeping my elbows up enough to keep my chest upright, unlike last time. I had to really fight to get the last couple up on each round.
C2Bs felt good. Happy to string a few together!
DUs were good enough when I just concentrated on cadence instead of speed. The trip ups were in the first 5 jumps, then good to go. I think part of it might just have been because when I have on my Oly shoes I feel like I have to jump differently, but I really don't.
Til tomorrow.
I woke up with some very tired and sore upper arms/shoulders. I knew that I would omit the swings but keep the runs as intervals.
After some good stretching and mobility, Laurence and I first went off to play in a golf "Scramble", organized by a wonderful woman for a fellow golfer who is at the end stages of cancer. He managed to get out on the course, his daughter driving him around to see us all playing in with him on all our minds. We ended up playing around three hours.
By the time we got home, I knew that would be it for my activity.
I ended up running yesterday, Monday:
400m run ~1min rest~ x 4
I used the same distance for all my 400m runs at home, so it's not really important if it's exactly 400m or not...it's apples to apples. All my runs were about 2:10.
I know I can do better than this. A little disappointed in my efforts.
Today:
A) RFEL 5 x 10 L+R ~1min rest btwn legs + 2min rest btwn sets
Last time I did these with a wt'd front rack barbell. These were a good stretch.
B) FS 5 x 5-5sec bottom hold
I started a little light, so kept adding more wt.
Not sure I actually sat ass to grass for 5 full seconds. I'll count better next time!
I both hate these and love these. :)
75-85-85-95-95
vid is the last 95# (I wasn't sure if I counted right, so I threw in what ended up being an extra FS)
FS bottom hold
C) SP 5 x 10 ~2min rest btwn sets
On this one, I started too heavy so I kept having to dump some wt.
9 @ 65# -- 10 @ 60# -- 10 @ 60# -- 9 @ 60# -- 10 @ 55#
Wow, these all felt great on the first 4-5, then BAM, h e a v eeeee!
+
5rds each FT ~2min rest btwn each rd
10 THRs @ 75#
5 C2B
20 DUs
1- 2:05 (THR= 8+2 / C2B=2+1+1+1) / DU=1 trip up
2- 2:01 (THR=rested on shoulders / C2B=3+1+1 / DU=2 trips)
3- 2:05 (THR= 6+4 / C2B=3+1+1 / DU=2trips)
4- 2:03 (THR=6+4 / C2B=3+1+1 / DU=UB)
5- 2:05 (THR=5+3+2 / C2B=3+1+1 / DU UB)
Holy crap, those THRs got heavy! I tried to be mindful of keeping my elbows up enough to keep my chest upright, unlike last time. I had to really fight to get the last couple up on each round.
C2Bs felt good. Happy to string a few together!
DUs were good enough when I just concentrated on cadence instead of speed. The trip ups were in the first 5 jumps, then good to go. I think part of it might just have been because when I have on my Oly shoes I feel like I have to jump differently, but I really don't.
Til tomorrow.
Saturday, May 18, 2013
cleaning day
After my workout on Thurs I actually spent some decent time rolling out my IT bands and on Fri morn, much to my excitement, my knee wasn't feeling tweaked at all from the previous three days.
Most of the day was good, then I did some 'thumb digging' on my right IT band and today, again, nothing funky happening with my knee. Point recognized, Annie!
Today, Saturday:
A) C&J 5 x 1 AHAP (same wt) 105# was all I had today.
The cleans felt pretty good but the jerks were challenging.
(I got to the gym at 6:45am to get my workout in and there was already so much activity that I just plain forgot to video any of these.)
+
FT:
30 burpees
20 C&J @ 85#
30 burpees
20 C&J @ 85#
10:42
I was not looking forward to this WOD....all week...and I had it in my head that it would take 15+min, so I was pleasantly surprised when I looked at the clock and it said 10:42!
Burpees were just steady. I happened to see the first 30 took me 1:51. I'm sure the second round of 30 took me a little longer!)
All the C&Js were singles. In hindsight, I def took a couple breaths too long between some of them.
My cleans felt pretty smooth.
My jerks were heavy. I alternated between PJs and SJ as I couldn't seem to set my back well on the top of the PJs and didn't want to keep over-arching.
I've got to get better about my sleep...sleep more.
Unusual for me, I seem be craving sugar and I think that's actually partly why...I need boost!
SLEEP is my biggest goal for the week. :)
Most of the day was good, then I did some 'thumb digging' on my right IT band and today, again, nothing funky happening with my knee. Point recognized, Annie!
Today, Saturday:
A) C&J 5 x 1 AHAP (same wt) 105# was all I had today.
The cleans felt pretty good but the jerks were challenging.
(I got to the gym at 6:45am to get my workout in and there was already so much activity that I just plain forgot to video any of these.)
+
FT:
30 burpees
20 C&J @ 85#
30 burpees
20 C&J @ 85#
10:42
I was not looking forward to this WOD....all week...and I had it in my head that it would take 15+min, so I was pleasantly surprised when I looked at the clock and it said 10:42!
Burpees were just steady. I happened to see the first 30 took me 1:51. I'm sure the second round of 30 took me a little longer!)
All the C&Js were singles. In hindsight, I def took a couple breaths too long between some of them.
My cleans felt pretty smooth.
My jerks were heavy. I alternated between PJs and SJ as I couldn't seem to set my back well on the top of the PJs and didn't want to keep over-arching.
I've got to get better about my sleep...sleep more.
Unusual for me, I seem be craving sugar and I think that's actually partly why...I need boost!
SLEEP is my biggest goal for the week. :)
Thursday, May 16, 2013
14th & 15th
Wed: 5-14
My callouses were really sore from yesterday's pulling, but thankfully that didn't affect my PS or PC pulls.
OTM 20min
odd: 5 PS @ 65#
even: 4 PC @ 85#
I was really trying to visualize my hips and shoulders rising at the same time on the first pull, but I see that my stripper butt was making a little appearance. :)
Vid is of 1st two mins and last two mins of the 20min OTM.
5PS odd/4PC even
+
1 rope climb about 5mins after this WOD. (it's 16-20', not sure but finding out)
I'm liking the gloves to climb. Got them last year at the Games but it was raining the day we had to rope climb in our WOD and I found them slippery...too new I think. I also cut the tips off the fingers to accommodate my man-hands!! haha
Thurs: 5-15
Hands/grip felt better this morn. Nothing like deadlifting thousands of pounds to test your grip. :)
A) heavy 5 DL
145-175-195-215-225 PR
Pretty happy about this. I stayed controlled on the reset and only paused to regrip a little on the last one as my hands were more slippery than grip-challenged.
I felt this was good for today with all that was coming up, although I admit I was tempted to continue to my 1rep max since I was sufficiently warmed up. Another day.
+
250m row @ 100%
10 DLs @ 135#
~rest 3min x 3
1: 1:38 (1:47 pace) / DLs 5+5
2: 1:28 (1:46 pace) / DLs 8+2
3: 1:39 (1:47 pace) / DLs 5+3+2
My focus was breathing the whole way through. Course, I kind of started laughing to myself at how heavy the DLs felt in that first rd!! Def needed some recovery time for this one....about 10 mins.
+ 9min AMRAP of:
3T2B
12 DUs
24 KBs @ 44#
4even
T2B UB double swing, but steady
DUs 1:tripped once 2-4:UB
KBs 1:16+8 2-3:? (not sure...2-3 breaks each) 4:4repsx6
The KB got very heavy, doable, but heavy! I really had to get an explosive hip into them toward the end of the AMRAP.
Going to be tending to my forearms and glutes for the next many hours!
My callouses were really sore from yesterday's pulling, but thankfully that didn't affect my PS or PC pulls.
OTM 20min
odd: 5 PS @ 65#
even: 4 PC @ 85#
I was really trying to visualize my hips and shoulders rising at the same time on the first pull, but I see that my stripper butt was making a little appearance. :)
Vid is of 1st two mins and last two mins of the 20min OTM.
5PS odd/4PC even
+
1 rope climb about 5mins after this WOD. (it's 16-20', not sure but finding out)
I'm liking the gloves to climb. Got them last year at the Games but it was raining the day we had to rope climb in our WOD and I found them slippery...too new I think. I also cut the tips off the fingers to accommodate my man-hands!! haha
Thurs: 5-15
Hands/grip felt better this morn. Nothing like deadlifting thousands of pounds to test your grip. :)
A) heavy 5 DL
145-175-195-215-225 PR
Pretty happy about this. I stayed controlled on the reset and only paused to regrip a little on the last one as my hands were more slippery than grip-challenged.
I felt this was good for today with all that was coming up, although I admit I was tempted to continue to my 1rep max since I was sufficiently warmed up. Another day.
+
250m row @ 100%
10 DLs @ 135#
~rest 3min x 3
1: 1:38 (1:47 pace) / DLs 5+5
2: 1:28 (1:46 pace) / DLs 8+2
3: 1:39 (1:47 pace) / DLs 5+3+2
My focus was breathing the whole way through. Course, I kind of started laughing to myself at how heavy the DLs felt in that first rd!! Def needed some recovery time for this one....about 10 mins.
+ 9min AMRAP of:
3T2B
12 DUs
24 KBs @ 44#
4even
T2B UB double swing, but steady
DUs 1:tripped once 2-4:UB
KBs 1:16+8 2-3:? (not sure...2-3 breaks each) 4:4repsx6
The KB got very heavy, doable, but heavy! I really had to get an explosive hip into them toward the end of the AMRAP.
Going to be tending to my forearms and glutes for the next many hours!
Tuesday, May 14, 2013
AMRAP pulling
Big day of pulling today.
**Because of how my day went, I needed to do my B and C first today. Did my A afterward in the lower gym because the Teens class was going on in the upper gym.
A) FS lunges 12x5, 2-3min rest
35-55-75-95-115
I really didn't know how these would go, and I could have gone a little higher, although 115 was hard. This was really firing up my glutes. On 95 and 115 I had to pause at the top of each step to be balanced. Liked this.
B) OTM: odd-3 PLUs even-3 PUs
Since there were PLUs in the AMRAPs, I wanted to do C2Bs on this. I missed one on the first round, redid, and then didn't miss any others. Stayed on the bar to reswing into them, but one at a time.
PUs were not a problem.
C) 3min AMRAP of: 3 PLUs + 3 burpees
8 even
~rest 2min
5min AMRAP of: 7 WBs (16#) + 7 DUs
7 + 3
~rest 2min
3min AMRAP of: 3 PLUs + 3 burpees
7 + 3
1st AMRAP, my right hand grip started getting weak on the PLUs toward the end of so I started regripping at the top of the PLUs. All UB.
Burpees... you know. :)
2nd AMRAP, WBs were mostly UB, except I just dropped the WB by mistake on a couple rds.
DUs, rd 3+4 I tripped once, the rest were UB.
3rd AMRAP, grabbed bar with tighter grip on right hand for PLUs so it was better. PLUs UB.
Burpees...you know. :)
I was really breathing hard after these! Recovered quickly, but geez!
I also didn't do enough mobility afterward, so I'll need to do extra tomorrow before I start my WOD. My grip is tired right now...kind of surprised as I had a good two days off from barbell work. It'll be okay, just noticing.
**Because of how my day went, I needed to do my B and C first today. Did my A afterward in the lower gym because the Teens class was going on in the upper gym.
A) FS lunges 12x5, 2-3min rest
35-55-75-95-115
I really didn't know how these would go, and I could have gone a little higher, although 115 was hard. This was really firing up my glutes. On 95 and 115 I had to pause at the top of each step to be balanced. Liked this.
B) OTM: odd-3 PLUs even-3 PUs
Since there were PLUs in the AMRAPs, I wanted to do C2Bs on this. I missed one on the first round, redid, and then didn't miss any others. Stayed on the bar to reswing into them, but one at a time.
PUs were not a problem.
C) 3min AMRAP of: 3 PLUs + 3 burpees
8 even
~rest 2min
5min AMRAP of: 7 WBs (16#) + 7 DUs
7 + 3
~rest 2min
3min AMRAP of: 3 PLUs + 3 burpees
7 + 3
1st AMRAP, my right hand grip started getting weak on the PLUs toward the end of so I started regripping at the top of the PLUs. All UB.
Burpees... you know. :)
2nd AMRAP, WBs were mostly UB, except I just dropped the WB by mistake on a couple rds.
DUs, rd 3+4 I tripped once, the rest were UB.
3rd AMRAP, grabbed bar with tighter grip on right hand for PLUs so it was better. PLUs UB.
Burpees...you know. :)
I was really breathing hard after these! Recovered quickly, but geez!
I also didn't do enough mobility afterward, so I'll need to do extra tomorrow before I start my WOD. My grip is tired right now...kind of surprised as I had a good two days off from barbell work. It'll be okay, just noticing.
Sunday, May 12, 2013
pressing issue
Getting to the gym in time to get my workout done before the 8:15 class has been working well. It gives me the option to get out of the gym earlier in the day. :)
Sat:
A) PJ 5x10
55--75--85--95 (had to rerack after 5, then 5more)--95 again (no rerack)
B) PP 5x8
55 @ 10--65 @ 10--75 @ 10 (oops on those three!)--80--85
C) SP 5x5
55--60--65--70--75
The PJs felt very heavy. I also got more 'winded' on these than the PP or SP. PP and SP much 'easier'. I noticed on the PPs and SPs that I had to really concentrate on fully pressing out my right arm. I don't know why. My shoulders felt good, my arm didn't hurt. Just odd.
After my SPs, I decided to try to find my 1rep max since it was my last lift.
I tied my 90# PR, then tried 92.5, but just couldn't get it up. Good thing is, I haven't gotten close to that for a while, so I was still pretty happy.
+
1K row ~~ rest 3min ~~ 1K row
4:05.4 and 4:09
These were mentally tough as well as physically tough. I was so winded after the first one I didn't think I'd have anything left after just a 3min rest!
Sun:
5rds FT:
400m run ~~ 30 air squats
16:34
For having runs in it, I was looking forward to this. Kind of nice to have a workout once in a while without the barbell. Basic movement. Trying to be more aware of my running form too, so that's hard enough to concentrate on!
Then when I woke up and it was raining, I was actually doubly ready. I know I need to workout outside in all sorts of weather, so it's good when I have to WOD outside!
If I had gotten going earlier, I would have gone to the track. But no, did this on the road outside my house.
So, the running in the rain, I literally slogged through them. Squats were usually 20, quick pause, then 10.
I'm really enjoying my programming. I'm seeing progress and understanding the rhythm of my week. Thanks Coach John!!
Sat:
A) PJ 5x10
55--75--85--95 (had to rerack after 5, then 5more)--95 again (no rerack)
B) PP 5x8
55 @ 10--65 @ 10--75 @ 10 (oops on those three!)--80--85
C) SP 5x5
55--60--65--70--75
The PJs felt very heavy. I also got more 'winded' on these than the PP or SP. PP and SP much 'easier'. I noticed on the PPs and SPs that I had to really concentrate on fully pressing out my right arm. I don't know why. My shoulders felt good, my arm didn't hurt. Just odd.
After my SPs, I decided to try to find my 1rep max since it was my last lift.
I tied my 90# PR, then tried 92.5, but just couldn't get it up. Good thing is, I haven't gotten close to that for a while, so I was still pretty happy.
+
1K row ~~ rest 3min ~~ 1K row
4:05.4 and 4:09
These were mentally tough as well as physically tough. I was so winded after the first one I didn't think I'd have anything left after just a 3min rest!
Sun:
5rds FT:
400m run ~~ 30 air squats
16:34
For having runs in it, I was looking forward to this. Kind of nice to have a workout once in a while without the barbell. Basic movement. Trying to be more aware of my running form too, so that's hard enough to concentrate on!
Then when I woke up and it was raining, I was actually doubly ready. I know I need to workout outside in all sorts of weather, so it's good when I have to WOD outside!
If I had gotten going earlier, I would have gone to the track. But no, did this on the road outside my house.
So, the running in the rain, I literally slogged through them. Squats were usually 20, quick pause, then 10.
I'm really enjoying my programming. I'm seeing progress and understanding the rhythm of my week. Thanks Coach John!!
Thursday, May 9, 2013
mid-week movement
Snatch day Wednesday. Snatch and OHS, my two hardest movements, and of course they go together! I am trying to keep repeating "I can do this" as I am working on warm up and getting the bar loaded...turning my 'ugh, snatch' attitude around.
I spent extra time on my squat wm up. More 18#Kb-hold squat rep sets. Lots of snatch pull practice. Even on higher wts, I can get the pull/high elbows, but the rotation overhead is my goat...but I'm getting ahead..
WEDNESDAY
A) Snatch 5x5 TnG (same wt)
I was hoping to get to 70# today, but after not such great reps at 65# and a couple attempts at 70#, I realized that I was defeating the purpose of technique drills by thinking I have to go up. So I dropped to 55#. This allowed me to really feel the technique. Looking at the video, I need to keep working on a closer bar. The biggest benefit to the wt drop was my mental shift. I need to really just keep working at a wt where I can be successful at the squat and begin to feel more confident.
snatch drills (I'm having trouble accessing my YouTube channel via the regular post..link will have to do.)
+
3rds for time:
500m row
10 PS @ 65#
20 DUs
13:26
This was slower than I thought it would be.
The rows were 2:00-2:04-2:05
The PS weren't heavy, but slowed.
1-3rds DUs UB
I was thinking about my PS form.
I am much more comfortable with PS as opposed to squat Snatch. However, as I mentioned, the more I do them for technique, the better I KNOW I will get.
Spent lots of mobility time on my IT bands, especially right side.
THURSDAY was a high MetCon day.
I was a little nervous going into this even though I really like deadlifts! I just knew it would be really hard. Good thing was Ben, one of the other coach/athletes, had just finished BSing and wanted to join me on this. ANYway:
1rd FT:
10 DLs @ 155# -- 400m run
8 DLs @ 135# -- 200m run
6 DLs @ 95# -- 100m run
5:00
Then immediately into :
10min AMRAP
10 C&Js @ 65# -- 10 burpees
4+8
The DLs were fine...the wt changes ate some time.
Runs are good practice for my mental strength!!
The AMRAP was exhausting.
I got through more than half my reps in the first 6mins then kind of crashed the last 4.
I really lost gas on the C&Js.
1 UB/2,3--5+3+2/4,into 5--1s+2s
I experimented with crawling up on the burpees here and there. Otherwise, regular plodding through them. :)
I was really sucking air at that 6min mark. Wasn't sure I'd get ANY more reps!
Good day.
Sat around talking afterward with another coach and a member. After about 30mins, we were playing around with PLUs. I decided to get my ONE pronated grip PLU and BAMMMM, I strung 4!
Shocked the shit out of me.
After about 2mins, I thought I'd try again and BAMMMM, I strung 3 more!
Very excited about this. Just two days ago I could only do 1 in the set of 3EMOM. Shit happens fast when it does! :)
I spent extra time on my squat wm up. More 18#Kb-hold squat rep sets. Lots of snatch pull practice. Even on higher wts, I can get the pull/high elbows, but the rotation overhead is my goat...but I'm getting ahead..
WEDNESDAY
A) Snatch 5x5 TnG (same wt)
I was hoping to get to 70# today, but after not such great reps at 65# and a couple attempts at 70#, I realized that I was defeating the purpose of technique drills by thinking I have to go up. So I dropped to 55#. This allowed me to really feel the technique. Looking at the video, I need to keep working on a closer bar. The biggest benefit to the wt drop was my mental shift. I need to really just keep working at a wt where I can be successful at the squat and begin to feel more confident.
snatch drills (I'm having trouble accessing my YouTube channel via the regular post..link will have to do.)
+
3rds for time:
500m row
10 PS @ 65#
20 DUs
13:26
This was slower than I thought it would be.
The rows were 2:00-2:04-2:05
The PS weren't heavy, but slowed.
1-3rds DUs UB
I was thinking about my PS form.
I am much more comfortable with PS as opposed to squat Snatch. However, as I mentioned, the more I do them for technique, the better I KNOW I will get.
Spent lots of mobility time on my IT bands, especially right side.
THURSDAY was a high MetCon day.
I was a little nervous going into this even though I really like deadlifts! I just knew it would be really hard. Good thing was Ben, one of the other coach/athletes, had just finished BSing and wanted to join me on this. ANYway:
1rd FT:
10 DLs @ 155# -- 400m run
8 DLs @ 135# -- 200m run
6 DLs @ 95# -- 100m run
5:00
Then immediately into :
10min AMRAP
10 C&Js @ 65# -- 10 burpees
4+8
The DLs were fine...the wt changes ate some time.
Runs are good practice for my mental strength!!
The AMRAP was exhausting.
I got through more than half my reps in the first 6mins then kind of crashed the last 4.
I really lost gas on the C&Js.
1 UB/2,3--5+3+2/4,into 5--1s+2s
I experimented with crawling up on the burpees here and there. Otherwise, regular plodding through them. :)
I was really sucking air at that 6min mark. Wasn't sure I'd get ANY more reps!
Good day.
Sat around talking afterward with another coach and a member. After about 30mins, we were playing around with PLUs. I decided to get my ONE pronated grip PLU and BAMMMM, I strung 4!
Shocked the shit out of me.
After about 2mins, I thought I'd try again and BAMMMM, I strung 3 more!
Very excited about this. Just two days ago I could only do 1 in the set of 3EMOM. Shit happens fast when it does! :)
Tuesday, May 7, 2013
squat therapy
Yesterday was a much needed rest day. I've been trying to dig at my right IT band because I think that is the main culprit causing my knee pain.
When the f*** did I become so high maintenance???
Despite yesterday being a rest day, there were a bunch of Beacon athletes who wanted to do their BNB2 WOD challenge of the week: tabata sit ups. I decided to join in as I will be doing the WODs along with them all, but just for fun.
I completed 100, with 12 being my lowest.
Today, Tues: squat therapy
First directive was to take a non-wtd and wtd photo of my squat. Shocking and significant difference! I could feel it as I was squatting, but to see it adds a new determination to 'get it right'!
I did 3 x 10 reps with the 18# kettlebell. I think next time I do it, I'll have my nanos on. I'm curious about that difference too!
Also got in 10x3reps of push ups, with about 20-30sec rest between each.
Then:
A) 10 BS-10sec rest, then 5FS same wt.
~~rest 2min
x 5
85-90-95-100-105
I was thinking I started too high. The BSs were fine, FSs harder, but could have challenged myself a little more re: the FS. I was surprised at how winded I was after these sets...expecially 3 thru 5!!
B) EMOM 10min: 3 strict PLUs
1+2: 1 pronated + 2 supinated (no band)
3: 1 pronated + 1 supinated rep + 1 supinated fail (no band)
4-9: 3 UB pronated with purple band
10: 2+1 pronated with purple band
+
5min AMRAP:
7 FSs @ 75#
7 PLUs
3+10
all FSs UB
PLUs: 1+2:UB, 3: 5+2, (4=UB)
Think I would have been more with less transition time...a couple mid WOD moments of changes because of a class going on.
Anyway, good quick one!!
Off to play 9 holes with Laurence in about an hour. Beautiful day for it!
When the f*** did I become so high maintenance???
Despite yesterday being a rest day, there were a bunch of Beacon athletes who wanted to do their BNB2 WOD challenge of the week: tabata sit ups. I decided to join in as I will be doing the WODs along with them all, but just for fun.I completed 100, with 12 being my lowest.
Today, Tues: squat therapy
First directive was to take a non-wtd and wtd photo of my squat. Shocking and significant difference! I could feel it as I was squatting, but to see it adds a new determination to 'get it right'!
 |
| wow! |
I did 3 x 10 reps with the 18# kettlebell. I think next time I do it, I'll have my nanos on. I'm curious about that difference too!
Also got in 10x3reps of push ups, with about 20-30sec rest between each.
Then:
A) 10 BS-10sec rest, then 5FS same wt.
~~rest 2min
x 5
85-90-95-100-105
I was thinking I started too high. The BSs were fine, FSs harder, but could have challenged myself a little more re: the FS. I was surprised at how winded I was after these sets...expecially 3 thru 5!!
B) EMOM 10min: 3 strict PLUs
1+2: 1 pronated + 2 supinated (no band)
3: 1 pronated + 1 supinated rep + 1 supinated fail (no band)
4-9: 3 UB pronated with purple band
10: 2+1 pronated with purple band
+
5min AMRAP:
7 FSs @ 75#
7 PLUs
3+10
all FSs UB
PLUs: 1+2:UB, 3: 5+2, (4=UB)
Think I would have been more with less transition time...a couple mid WOD moments of changes because of a class going on.
Anyway, good quick one!!
Off to play 9 holes with Laurence in about an hour. Beautiful day for it!
Sunday, May 5, 2013
weekend WODding
Saturday was Beacon's 1YR Anniversary Party. I headed in around 6:15am to make sure I got in my workout and could clean up before the 8:15 class. Not too much set up for the party, so that was helpful!
A) HPS 3-3-3-3-3
Really? Oh crap, so I just realized I did HS instead of HPS.
55-60-65 x 2(vid) -70 fail-70 again
I was clearly too far from my body as I ended forward almost every lift. I could feel it and see it in the vid.
The vid is of the 65# efforts. I changed into my Oly shoes on the second part. I was having trouble getting into the squat in my nanos and wanted to note the difference. The attempts with the Oly shoes is clearly better, altho not great. Just interesting to note!
A) HPS 3-3-3-3-3
Really? Oh crap, so I just realized I did HS instead of HPS.
55-60-65 x 2(vid) -70 fail-70 again
I was clearly too far from my body as I ended forward almost every lift. I could feel it and see it in the vid.
The vid is of the 65# efforts. I changed into my Oly shoes on the second part. I was having trouble getting into the squat in my nanos and wanted to note the difference. The attempts with the Oly shoes is clearly better, altho not great. Just interesting to note!
B) DL 3-3-3-3-3
155/165/175/190/200
I knew I wanted to go heavier than last time because I had fewer reps.
Love that my grip feels solid on these. It's come back well.
+
3rds FT
400m run--10 PC @ 95#--5 FS @ 95#--3 S2OH
12:58
1st 10 PCs I tried to do TnG on them. My second pull felt much less powerful, so I went to singles on the next 2 rds and the cleans felt much more fluid.
FSs are just hard! I like having to get used to them at this wt. I found I was taking too long breathing between each lift.
S2OH were all split the 1st rd, then realized after the first split on the 2nd rd, I would do better just PJing them, which I did.
Sunday: endurance day but....
I didn't want to overdue the running today, so I did about 1.5mi of pole sprints. It felt like just enough today. During the 'slower' run, I continued to concentrate on my posture, my "pose" lean. During the sprints, I concentrated on where I was holding my arms/hands.
Then I did some HPS skill work. I just did some with my 45# bar and then 55#. I'll get better at the full snatch, but until I do, it's great to mix it up.
Finished up with 10repsx3sets of PUs. Getting my pecs on! :)
Thursday, May 2, 2013
AMRAP city
Feeling a little tired, but I really want to see how I handle volume. I like AMRAP work with strength components, and being able to compare it somewhat to the previous week, I have a benchmark to shoot for. Through this whole process of training these last months, this has been one of the hardest components. It's hard to know if I'm on target or need more work or didn't go fast enough...etc...when there is little measurability. I know that if I've sucked, my coach will tell me. I know that if I've done well, my coach will tell me. It's all the in between work that dangles out there. Interesting.
So Wed:
a) 40sec row @ 100%
1:20 row @ 50%
x 5
1:45/1:50/1:48/1:49/1:48
Slower than last week, just feeling really challenged. I may have had the damper too high.
+
9min AMRAP:
5 DLs @ 115#
7 PUs
9 BJs
8+9
DLs and BJs UB
PUs: 1-3 UB, 4-6 4+3, 7-8 3+2+2, 9 3+1
On the 4+3 sets, I purposely didn't want to go to failure. They felt pretty good this week.
-rest 3min
9min AMRAP
5 PCs 85#
10 lunges
15 DUs
6+19
PCs TnG, concentrated on form
lunges got awful on the quads fast
DUs: 1,4,5-tripped 1 or 2 times/2,3,6 UB--concentrated on keeping steady rather than fast
exhausted....
Thurs:
Knee feeling a little tweaked, so I did some trigger point on it. I have a massage after my workout today, which I'm looking forward to!
A) PP 10 x 5
I stopped at three sets: 65/75/85
By 85#, I had to take long pauses at each rep. I kind of just threw in the towel on the last to sets because I knew I still had THR and WBs.
+
15 THRs @ 65#
15 PLUs
-rest 5min and repeat
each set was 1:32
THRs UB
1st set of PLUs I tried for a quicker turnover. I tend to lose my rhythm on them when I do this so I ended up with smaller sets.
2nd set of PLUs I went for larger sets
With both times the same, I felt more comfortable with the focus of the 2nd set.
(Bad angle on the vid...I was getting depth on the THRs, hard to see. I know not to have the camera set from below from now on!)
+
10min AMRAP:
250m row
10 WBs (16#ball to 9')
4+row+8
I felt very challenged energy-wise on this today. I knew I had done this one before but hadn't looked at my score before I did this.
WBs were broken on Rd1...a lot. After that I would take a brief pause at 5 or 6, then finish.
I had the damper on about 5.5, which seemed to be a good place for me.
Thought I was at least a Rd behind from previous time, but when I looked, I actually had 2 more WBs. Kind of surprised.
I didn't do any mobility as I was heading right to my massage.
Kevin, at Athletes Touch, dug deep today...YIKES! Neck, traps got dug. Then he also addressed my knee. He said my calves were definitely tighter than last time, as was my...oh damn, forgot the name of the muscle...but the one that's on the outside side of my shin bone. My IT band on my right also a little tight. So clearly, I need to spend more time...much more time on my legs, right one particularly, as I start ramping up my running. Kevin said that's likely a factor here.
This turned out to be a perfect day for the massage. I didn't have to go back to Beacon afterward and tomorrow is a rest day. So, aside from demoing while coaching, I am not going to do anything but some mobility when have a few moments!
So Wed:
a) 40sec row @ 100%
1:20 row @ 50%
x 5
1:45/1:50/1:48/1:49/1:48
Slower than last week, just feeling really challenged. I may have had the damper too high.
+
9min AMRAP:
5 DLs @ 115#
7 PUs
9 BJs
8+9
DLs and BJs UB
PUs: 1-3 UB, 4-6 4+3, 7-8 3+2+2, 9 3+1
On the 4+3 sets, I purposely didn't want to go to failure. They felt pretty good this week.
-rest 3min
9min AMRAP
5 PCs 85#
10 lunges
15 DUs
6+19
PCs TnG, concentrated on form
lunges got awful on the quads fast
DUs: 1,4,5-tripped 1 or 2 times/2,3,6 UB--concentrated on keeping steady rather than fast
exhausted....
Thurs:
Knee feeling a little tweaked, so I did some trigger point on it. I have a massage after my workout today, which I'm looking forward to!
A) PP 10 x 5
I stopped at three sets: 65/75/85
By 85#, I had to take long pauses at each rep. I kind of just threw in the towel on the last to sets because I knew I still had THR and WBs.
+
15 THRs @ 65#
15 PLUs
-rest 5min and repeat
each set was 1:32
THRs UB
1st set of PLUs I tried for a quicker turnover. I tend to lose my rhythm on them when I do this so I ended up with smaller sets.
2nd set of PLUs I went for larger sets
With both times the same, I felt more comfortable with the focus of the 2nd set.
(Bad angle on the vid...I was getting depth on the THRs, hard to see. I know not to have the camera set from below from now on!)
+
10min AMRAP:
250m row
10 WBs (16#ball to 9')
4+row+8
I felt very challenged energy-wise on this today. I knew I had done this one before but hadn't looked at my score before I did this.
WBs were broken on Rd1...a lot. After that I would take a brief pause at 5 or 6, then finish.
I had the damper on about 5.5, which seemed to be a good place for me.
Thought I was at least a Rd behind from previous time, but when I looked, I actually had 2 more WBs. Kind of surprised.
I didn't do any mobility as I was heading right to my massage.
Kevin, at Athletes Touch, dug deep today...YIKES! Neck, traps got dug. Then he also addressed my knee. He said my calves were definitely tighter than last time, as was my...oh damn, forgot the name of the muscle...but the one that's on the outside side of my shin bone. My IT band on my right also a little tight. So clearly, I need to spend more time...much more time on my legs, right one particularly, as I start ramping up my running. Kevin said that's likely a factor here.
This turned out to be a perfect day for the massage. I didn't have to go back to Beacon afterward and tomorrow is a rest day. So, aside from demoing while coaching, I am not going to do anything but some mobility when have a few moments!
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