minor struggles

I've been pretty hard on my performances at the gym lately.  I'm more disgusted with my attitude than my movements.  Today I make the change back to "I'm doing the best I can do on any given day so shut the fuck up, mind"!  Oh, and "CrossFit is effing FUN and effective, so enjoy!"
Most days I actually AM giving everything, some days I may only be giving 80%, but on those days, that is all I have to give.  Geez. 

I've also been letting my uncommon body tweaks play with my head.  I don't always know how certain mvmts done in multiple reps will effect me...one of those things that you have to do before you have the answer.  SO, now I have the answer on a couple other things and I will WOD accordingly. :)

That said, Wed's workout was:

A) SQSN/2sec pause above knee 5 x 1
I kept the wt @ 45# for form...and for the fact that my upper arms were still challenging my ability to perform this at a higher wt...mobility challenged. Looking at the video (I know there are four, and I actually only meant to video three so "bonus"! hahaha), I'm not setting very well. Butt too high, not getting a good set on my back/shoulders.  More mindful of this next time.  It should alter my power output.
Just keeping at this...

B) SQCL w/2sec pause above knee 5 x 1
I kept these all @ 75#, again, for form.  Looking at the video, my set looks good, but my knees look too straight at the pause, losing some explosive ability on the second pull. I enjoy these infinitely more than anything overhead! :)  (again, "bonus" vid)

C) BS 6-8 x 3 3sec hold
1: 11 @ 75#     2: 9 @ 85#     3: 7 @ 95#
I could have started heavier and ended a little heavier, but my sluggishness took some of that desire.  I really feel as though the depth of my squats have improved greatly since starting these drills. 

I did not end up doing the advanced class last night (and bear in mind, I always scale :) )
because it was more squat cleans and 100 burpees.  I've got plenty of squats and burpees coming up on Friday!  :)  I was there, though, and love the energy and effort I see. Love my Beacon Peeps...and not just the advanced group!!

7 more days until I can start back on my daily SFH fish oil.
Also, without much more to eliminate on the Beacon No Bread challenge, I've cut out dairy. Would that impact my energy stores? My ability to recover? I didn't expect it too, but that may be part of it.  I also realize that I'm not drinking enough water.

Goals forward: kick my 'self-judgement' in the ass and drink more water!

tues choice

Choice day today.
I chose to make it a rest day.
I am still so sore in my pecs and upper tris.
Upon review of my soreness, there was a double day of snatching/OHS and a 2K row, then pullups and thrusters, then pull ups and push ups....no wonder! hahaha
I've been doing some mobility and plan to keep doing more.
Good choice for today.

I am participating in a Stronger Faster Healthier study on their new, more potent fish oil. Part one of the study is that I have to 'wash' my system of fish oil for 30 days.  I have about 10 days to go before I get to prick my finger, send them my oil-less blood for sample, then swig some fish oil again. 
I am REALLY curious to find out if this is one reason I seem to be having a harder recovery period than I normally do.  Is it mental or do I really benefit from the fish oil?  We shall see.

In the meantime, mobility! 

makeshift monday

After the Freakishly Franish Friday and Half Cindy Saturday (pre-test for the BNB challenge), my pecs and tris were still pretty sore this morn. I didn't sleep well because they actually hurt last night.
Wasn't sure I'd even workout today, but I did.

A)FS: 3-5 x 5 with 5 sec pause at bottom
1: 7 @ 65#
2: 6 @ 75#
3: 5 @ 75# (I thought I added some, but noooo)
4: 5 @ 85# (5th one felt like molasses coming up!)
5: 5 @ 85# (video)
My depth has gotten much better with these drills. Now I think I need to push myself more with the weight I use. I don't so much go to 'failure' as I go to 'a challenge'.

B) BTN PP 3-5 x 3
1: 12 @ 45#
2: 8 @ 55#
3: 8 @ 65#
I really thought I would not get through even lighter weights of this today because my sore arms in this position did not bode well. I got warmed up enough that again, I could have challenged my self a bit more on weights. 

I'm seeing a pattern that needs changing!

then: 10min AMRAP
10 44# KB swings
10 Burpees

So, I could not get the 44# overhead...too painful/weak.
I switched this to a 53# "all she's got" Russian.  It was obvie still working my swing/pull. I was getting it up to over eye level.
Then I went to do my first few burpees and I had no support at all from my pecs.
I tried the first 10 but really really sore.
So I switched this to DUs.
New WOD:
10 53# KBs russian
20 DUs
9+2
KBs all UB until the last round and I had to put it down on 6,then the 4.
DUs were very broken on a couple, including the first rd. Then there were a couple UB. Most were two sets, like 17+3 or 18+2.
This felt like I managed everything pretty well. I'm sure it wasn't as gassing had I done the burpees, but oh well.

I'll see what I do tomorrow. I'm sure I'll be less sore, but geez, right now...still...

half time, whole effort

Our pre-test for our Beacon No Bread Challenge is "Half Cindy".
I did her today.

10min AMRAP
5 PLUs
10 PUs
15 squats
7+14
I was very happy that all the PLU sets were UB, with only one I had to regrip on, but I stayed on the bar when I did it. No tape was used in the play date with Cindy!
PUs were UB on round 1 and then I had to break on the rest of the sets. By the end, I was down to 3,2's mostly.  These are what caught me and slowed me down. I did keep good form all the way through and only had to no-rep myself 2x.  Gotta do some work on these!
Squats were my break.  Barreled through each rd UB. 

My upper arms are still shot tonight as I write this.
I can handle the half Cindy, but I admit that I don't look forward to doing the full Cindy...ever ever ever!  I'm wiped for a couple days after!! Tomorrow shouldn't be horrible after having only done a half today. hahaha

freakishly franish

My upper arms were still pretty sore/tweaked from Wed's work, but I knew once I got going I'd be fine.

A) BS 6-8x3 3sec hold
1: 9 @ 75#
2: 7 @ 85#
3: 5 @ 85#
I know this is still light, but the hold is still a killer for me. As you can see by the 3rd set, I was done. The explode up gets a little challenging when you feel 'stuck'. hahaha
Holding the barbell in this particular position was tough today too. It was because of my arms being sore.

then:

3 rds- 3min rest btwn each rd
20 thrusters 65#
15 PLUs
20 DUs
1: 3:26 (I had to re-collar my plates once)
thr: 10+5+5
PLUs:5+3+3+3+2+2+2
DUs: broken a lot

2: 2:54
thr: 10+5+5
PLUs: 7+4+3+3+2+1
DUs: 17+3

3: 2:51
thr: 8+4+4+4
PLUs: 8+5+3+2+2
DUs: UB

So, what's wrong with this picture? I am uncertain if I notated my PLU count wrong or actually did 20 PLUs in each set. I think the latter, but I can't vouch for myself. I also wanted to video this and I zoned out on that, so I have no verification.
ANYway, I tried to get the timing right on my thrusters.  They got pretty slow in the last round and I was leaning forward a bit on some of them. 

For the PLUs, I didn't use any tape today on my hands. I think without the tape, I feel/grip the bar better. I have always ripped even on low count PLUs, but keeping my callouses really well "sanded" down with my dremel seems to be helping my ability to handle the bars tape-less.  

The beginning of each rd the set was good, then when I had to drop to small sets, I just kept doing what I've been doing...getting back up on the bar asap.

DUs were pretty standard.  I will say that I didn't take time to really "find my breath" on the first rd of DUs and that was the worst.  The next two I held the rope, took a couple of 'slowing' breaths and then those sets were better.  I should experiment with timed sets of DUs to see if I actually save time by taking that little breathbreak first rather than tripping up more. 
**side note: I wore my lifting shoes again to keep getting used to DUs in them and they felt fine.

Oh, and yeah, it was not unnoticed that this was a freakishly Franish metcon. :P

The 3min breaks were good, but I was still completely gassed by the end of rd 3.

in over my head

Wed was my monthly trip to Craic to have a lifting session with Coach John. I definitely feel as if I do better under his watchful eyes than when I am alone.
Oly lifts are a process, for sure, but I'm making small gains in my technique.

Squat practice and stretching
Snatch drills

Hang snatch drills
7 min AMRAP of:
7 OHS 45# (first was a full snatch, the 6 OHSs)
14 DUs
6+19
I just couldn't squeeze in those last two DUs!
I felt okay on my DUs yesterday, and even did the AMRAP in my lifting shoes, which is something I should do more often because the shoes sure to help on the stability of the lifts so the more movements I can do in them, the more likely it'll be I can use them in almost any WOD.

I mentioned before that I should probs be practicing my PLUs/T2Bs/C2Bs after I WOD when I am tired. That's when I need to be able to find that strength.  John told me yesterday that I should be practicing DUs after I WOD also. Right after, when I am still tired, DU for 1 min.  Not so much for count, but breath and consistency.

~rest 8 hrs

Competitors class at 7pm (great energy and fun!)
"Amanda"
9-7-5
snatch/MUs
12:46
Needless to say, I did not RX this. I used 50# on the snatch as I had already done so many today.  I maybe could have gone to 55, but I wanted to concentrate on getting into a full squat.  I missed a couple so had to reset at the top and do an OHS to complete the rep.
I subbed 1C2B+2dips for the MU.
I used the smallest band (purple) for assistance with the C2B, but I think I may have been able to get a couple unassisted.  The grip on the Speal bars seem better for me.  Maybe a little grittier, so that helps. It's so tall, however, that I need a 24# box to get up to them!
Red banded (2nd asst up) the dips on bars.  Again, I could have used a purple here, but I'm a little careful of my left arm on these. 
I had never done "Amanda" before so that was fun to do.

~rest 5 min

2K row
8:31  
15sec off my PR, but I was happy with this.  I didn't expect to PR after this long day. Just wanted to work hard.

Good day.
My upper arms were pretty tired from the day so I put some heat on them before bed and they feel pretty good today.
Rest day today, so I'll get some more mobility in at some point.

Mon Tues

Yesterday: Mon

I didn't jot down as many notes as I usually do, so not much to say about today...

A)FS 3-5 x 5: 25x1
1: 7@ 65# 
2 - 5: 4-5 @ 75#
I was a little unsure of the weight. I probs could have gone higher, but I was focusing more on getting low in my squat.  My squats felt steady.  I think the vid is of the 3rd or 4th...again, I didn't notate as much as usual.

B) behind the next PP 8-12 x 3
1: 14 @ 45#
2: 9 @ 65#
3: 7 @ 65#
I couldn't go heavier on this one.  Having to work from behind my neck gets difficult fast for me.

and:

10 min AMRAP
10 PLUs // 10 Box J's 20"
6+4
rd 1 on PLUs, I did 4 then 2's
on rds 2-> I purposely kept the rep scheme to 2's as long as I could then dropped to 1's
I don't feel as if I was going any slower because I wasn't missing reps this way.I would drop down then jump right back up. 
PLU work is now very different for me, so I'll just keep at it!
All the Box J's were unbroken

Tuesday:
After a row and some mobility, all the benches were out for Beacon's WOD so I decided to do a bench/DU WOD.
~~find 3 rep max then do 10 DUs right afterward before resting
I ended up getting to 115# for my three rep, but this was good.
I tried to go to a 1rep max then, but I miscounted and put too much weight on the bar. Def failed! I'll try again soon. I'm curious!

The DUs between run the spectrum of "success'!
Only 1 set was UB. The rest were mostly small sets, but I got through...
Again...ongoing!

Finished the day with a TABATA running singles.
312...I did 404 not too long ago.  I usually never do this poorly!

I did like the bench/DU combo!

team party

Saturday usually means team WODs.
Fun stuff today.
8 min all out "card game" warm up. That could have been the WOD!

WOD
teams of four, 1 rd FT
buy in: weight stacking (team moves one weights from a pile from one end of the gym to the other)
then:
50 burpees
100 sit ups
200 air squats
100 barbell thrusters 35#
cash out: weight stacking
19:37
This was really fun, but the warm up was actually more work. We didn't have as much rest.
Looking forward to letting my body and hands rest. My grip is shot, but I need to keep on it!

benched

Coach benched me today. :)

A) OTM for 20 min
even- 7 BP
odd- 7 BB bent over row w/pause for 1 sec at chest
*BPs- 1+2 were at 65# and I realized that was not challenging enough so 3-> were at 75#.
By the last couple sets, the last couple reps were tough so I knew 75 was a better choice.
I also shifted my grip about half way through so my wrist was straighter and my lower palm took more of the load. It felt like I had more support. That was an interesting and good correction for me.
*BB rows were interesting. They challenged the same part of my tris and lower delts just like the dips do, but there was less stress, which I liked. 65# felt right.

B) 3rds FT
10 burpees
10 pullups
4:06
Arrrrg, I was so mad when I finished because I thought I had turned on the video, but apparently didn't connect the on well enough. I was hoping to have Coach assess my PLUs per in the info I got before: push off the bar faster. I think I did well with that in the first rd, then I slowed down a bit.
3s and 4s the first rd.
3s and 2s the second rd.
2s then down to 1s the last rd. I would drop and go right back up. I had to no-rep myself on one.
Burpees are burpees.  Got slower in the last rd.

For some reason, this left me on the floor for a few minutes. I had to get up and put my stuff away cuz the noon was coming in. Oh well. :)

~~an aside:
At first I read burpees and wallballs for the metcon so I set up for that. Then I realized it was PLUs. That said, the below video is purely for review. Am I pushing the ball up before my hips are fully open like I did on my thrusters? Just curious.

pull up a chair

Pull up a chair and grab a coffee...it's been a while.

Got back from TN Mon night and have been non-stop at Beacon since then. Just haven't made time (as my daughter, Sara, phrased it for me) to get my training blogged.

So, yada yada yada.

Happy Birthday today to you, Coach John! :)

Mon= travel day

Tues= my choice
I WODded with Beacon's program.
A) FS 1rep max: 175#  PR by 10#
I missed the first time and had time to try it again and it felt strong the second time.



 

 

B) 10-9-8->1

box jump 20"

waiter lunges w/KB 26#

6:31

I went low and light on this because I knew I had lots of overhead on Wed but I still wanted to do the MetCon. RX was 24"box and 35# KB. It was the right decision. The jumps got challenging because of all the quad burn. Felt good.

 

 

Wed:

I had the early shift at Beacon so I started coaching at 6am. I was also up the night before finishing up the small "packet" of info I wanted people to have for the Beacon No Bread Challenge info session I facilitated on Wed night. I ended up only getting about 2 hrs of sleep. I also hadn't had time to grocery shop since getting back, so I've had no easily accessible food. Nutrition and sleep both took their toll today. Still did what I could today though and despite the less than stellar performances, I felt my efforts even in my place of deficit was good and I learned a lot.

 

A)HSS 5x5 @ 65#

I worked up to a very ugly 65# and decided I could work on my form better at 45#. I realized part way through this process that I totally sucked at it, and also realized I don't think I have ever done a full SS, let alone a HSS.
"hang" anything is harder for me than from the ground anyway so add the squat...OIY!

The video is of my 1st set and 5th set. I was feeling the progressions of the mvmt better by the 5th set, even if I was still a shit show in execution! Practicing this one again for sure.

Just an aside, I still don't seem to get exactly the best way to bring the bar back down. I don't know why this is so baffling for me...

 

B)HSC 5x5 @ 95#

I could barely get a few at 95, so I dropped the wt to 75#. Again, I did this so I could concentrate on form.

I videoed sets 1 and 5 again on these. I definitely felt like I was getting much quicker elbows on the last set.  I like cleans. I like them better from the ground. As I said earlier, the "hang" is tough for me.

 

C)BS 8-10 x 3 with 3sec hold at the bottom

I left the wt at 75# because at this point I was a little frustrated, feeling so weak. This is def where my lack of sleep and lack of enough food started setting in...

I felt like my depth is much better. This was my last set.



 

D)10 min AMRAP T2B

I only ended up with 56. Before my surgery I did 50 in 7 mins...still slow, but faster than today.  I did sets of 3-4 through 40, then 1-2. I died with about 90secs to go and got off maybe one more.  I did feel fatigued in my arms overall but mostly, my grip was the inhibitor.. Today my hands are still pretty tired.  I realized today that that was a well-spent 10min. As much grip work as I do, the overhead grip work is the most challenging, so probs I should be doing more of it. 

 

I probs won't have any videos of tomorrow's workout, but I'm looking forward to it.

 

Sun, not Sat

Yesterday was full of fam time so it was too late to WOD.
Lissa and I went to CF Brigade this afternoon instead.
It was pretty busy. I wanted to get in some rowing so I did:
10 min row:
45sec @ 2:00 pace
1:15 @ 2:30 pace
2263m
My paces were more on average as 1:58 and 2:25.
It was hard to keep things "slower" than that.
I had been wanted to get some interval rowing in. Since I'm not running right now, other than shuttles (which I need to keep doing), I like the endurance training of the row.

Then I worked on some snatch balance with a 15# bar.  No actual sets, just general work. It's def harder without my lifting shoes, altho I want to become more proficient at them with AND without my lifting shoes.
I was able to drop down under the snatch, but I also jumped back instead of straight down. I could tell because I kept losing my balance backward. GOAT! :)

I also worked on some C2B. I got 3 solid ones out of about 7 tries. I'd like to continue working on these when I am in deficit as that's likely when I will have to be doing them in competition.

WODding in TN

Friday in TN with famireee.

I did my WOD at CrossFit Brigade today.  The gym has changed a bit since I last saw it. New rigs, new set up, looks good.
 
A) 5x1 snatch at 85#
Okay, what I see from my vids:
I was leaning back out of the way of the bar better.
However, I also was having the bar come too far out of the way at the top of the lift.
And I also wasn't receiving the bar low enough.

MORE practice!

B) 5x2 snatch balance @ 55#
These were basically horrible....terribly tentative. AND, for some reason, the first set didn't record.
I wanted to post anyway so I have a benchmark to look back on. If I had done them after the MetCon today, I would have been more confident on the snatch balances.
Anyway...

 

 

C) metcon:

21-15-9

OHS 45#

pull ups

6:09
Lissa started 'coaching' midway through 21. It was most helpful during the PLUs.
She cued me to keep my chest up on the OHSs and after that they felt great. She also said they looked strong.
21s: 12-6-3 // 15s: 5-5-5 // 9: UB
When I broke, I just rested the bar on my traps.
My PLUs were okay, but frustrating because I have to go to the 1-3 at a time and just keep practicing a drop/quick back up to the bar routine! My grip may be as good as it's gonna get. It definitely challenges me on my overhead pulls. Trying not to let it settle in a bad place in my head.  It's not the end of the world annie!
By the last round of 9, my count was 3-2-1-1-1-1-1. Lissa no repped be on #9 so I had to do a 10th.

I was really happy with my OHS. I'm exceedingly happy to feel better about these. First time in my CF "career" that I don't feel skerrred of them!! Feels good!

variety/cleaning day

Yesterday, Tues, was *my choice* day. I was considering Monday's Beacon WOD, but knowing I was doing PLUs and dips today, I thought better of lots of thrusters to have my shoulders challenged for today. 

I did a variety of work yesterday. 
**I worked on mobility and tried out a new hip opener that I saw on KStar's MobWod.
I actually felt much more open and stretched after this, but after I introduced my classes to it later, most of my members just didn't get it. Then we had some fun doing *bouncy clapping pushups*. :)
(I tried to insert the pic here of me in the batman stretch but it failed... )

**I practiced hand stands.  I did one HSPU onto two mats, but then decided I would do better to do a sets of three negatives. 3x3  These definitely challenge me. It helps if I really concentrate on keeping my shoulders engaged and my core tight. The negatives to two mats were just enough.
**I also did 5x5 65# thrusters for form. Last time I did thrusters I was beginning the upward push before my hips were fully open/exploded. I was never aware of that (that's why I pay my coach the big bucks :]) and I could definitely see it.  (I did a few with just the 45# bar after today's work just to video my movement. Think it looked better)
**I also wanted to row, so I did a 1K row and challenged myself on damper setting 10.
4:03. I'll have to check my PR on a regular setting....under 4, I know.

Today: cleaning...
A) PC 6-6-6-6-6
75-85-95-100-102.5
I was really trying to keep the bar close to my body by having it contact my thighs on every lift.  I felt a little off on 2+3 (you'll see I even missed the last lift on set 3 @ 95#) because I was thinking about it too much...perhaps?
I kept increasing wt, but sets of 6 were hard to keep the grip on the last couple of sets 4+5.  I need to get my butt down farther on the setup, too.
The video is of sets 1-3-5.





B)strict PLUs 5x5
1: 2overhand-1switchgrip-1underhand-1banded (purple band=lightest)
**fyi: all banded PLUs were overhand
2: 2Ohand-2Uhand-1banded
3: 1Ohand-1Uhand-3banded
4: 1Ohand-1Uhand-2banded-1switch banded
5: 1Ohand-1Uhand-3banded
I was actually really happy with this. The fact that I got an overhanded PLU at the start of each set was a surprise to me. So I definitely feel stronger with these. "Screwing up" my shoulder and getting a super tight core both assist the lift.

C)strict dips 5x5
Dips are such a goat for me. Some of it is just dealing with my bodyweight and some of it is being nervous about my left delt yelling at me. I'm tired of that. So today, I did use the purple band on them all. I haven't done these in a while and I just didn't want to overdue it the first time back into them.
1-3 were all UB...slow, but UB.
4: 2-2-1
5: 1-2-2

D) db ext rot 12-15 x 3 each arm
1: 12 with 10# on each side
2: 11 on the right/9 on the left with 10#
3: dropped to 8# and got 14 on each arm.

My right middle fingers are still pretty numb 6 hrs after my workout. Just all the heavy pulling. But they don't hurt or anything.  Just noticing it.

Traveling to the 'Noogs tomorrow so next workout will be done at CFBrigade on Friday!

pushing it

Great way to start the week...some legs and some pushing.

I started feeling much better yesterday...into today. Good.

A) FS 5x5 @ 85#
I purposely kept this at a lower wt to make sure I was getting full ROM and not worrying about lifting it.  I'll save heavier wts for when I'm told.  I think I could have gone heavier, but my depth looks good so..trade off I guess.

B) SP 5x5 @ 65#
Again, I could have gone a little heavier here. I was reminded by my body last week that I need to ease back up into the overhead pressing mvmts. My left delt talks to me. :)
I seem to be doing a little 'arcing' around my head on a few of these. 

Video below has 1st and 5th sets of each A & B, and a few WBs that I videoed to check my depth. Sadly, only the last two of the small set look decent. But just to give myself an idea of what's going on.

C) 10min AMRAP
10 WBs: 15# @ 9' target
10 burpees
7+8
I did the first rd in 56 secs and the last rd took about 1:40. Clearly I went out too fast. And I just got totally gassed on this one!
**WBs were mostly unbroken except for rd 3 when I had to no-rep myself twice for air-balls...arrrrrg....then on rds 6+7 I had to no-rep myself once on each rd.
**Burpees were slow...UB, but slow.

I need to be better about adding some extra time each day doing some skill work on some of my gymnastic goats: HSPU, T2B, def C2B...for starters. I don't want to overdue any of them, obviously, cuz that wouldn't be good, but I would like to feel a little comfortable with them before Opens start.  Not so much T2B, but the other two.

Oh, and I was talking with a woman who DUs beautifully, but she, too, has to stop sometimes because she gets gassed. We both were thinking it might be because we forget to breathe steadily as we are doing them.  Thoughts Coach?  I'd love a huge PR count on those someday. :)

half-whole-false start

Thurs was good rest day.

Friday is one of my early days when I start coaching a 6am. I mention this only because I never sleep well the night before my early days (mon/fri). I try, but I think I must be nervous about sleeping through the alarm or something. I definitely felt the lack of sleep as I headed out to Beacon this morn.

I got the strength portion of my program done, but was not feeling nearly as strong as I have been. I attributed it to my poor sleep.
A) 5x1 snatch @ 80#
I felt sluggish and slow. You'll see I even missed one. My notes say "felt off". Even my posture on the few steps to the bar looked *tired*! I still rise with 'stripper butt' too often.  Working on that.

B) 5x2 snatch balance practice at 55#
With no specific weight programmed, and feeling like I was feeling, I kept the weight low. Afterward, however, I realized that it may have been more effective for me had I chosen the weight a little heavier so I could get more feedback from the bar and had been forced to receive it lower. Next time.

I had to stop here to get our programming meeting set up and ready for all us coaches.
By the time the 90min meeting was over, I was freezing (even with my sweats/jackets on) and didn't feel all that great.  I decided to get up early today and do the triplet early before the Sat onslaught at Beacon.

Cut to Sat morn, I was having some digestive issues, so I didn't get in early. I had an egg with some sauteed toms and mushrooms and while not 100%, felt good enough by about 7:30 to head in to take Beacon's 8:15am class. I felt good the whole way through so I thought I was in the clear.
MetCon was: 2 person team
5rds FT:
1min OHplate lunge 25#
1min DUs
1min WBs 15#
1min Vups
30sec rest
~~every 30secs teammates switched so it was a good 5 x 4 min 30 sec on/30 sec off interval WOD. At the rest, each teammate ended up getting a minute rest the way the rotation worked.
I didn't write down my individual numbers, but I'm close on the average. Both Megan and I kept our rep counts very steady throughout all 5 rounds.  Megan and I got a total of 718. We divided her singles by 3 to come up with our total.
I averaged out my rep count per round:
OHlunges 19x5=95
DU 26x5=130
WB 15x5=75
Vups 17x5=85
This WOD was awesome as a team WOD because it kept up the count and determination throughout all the rounds. The OHlunges...fast as I could.  DUs were....sit down....good to better today! Felt great. I've gone back to a little heavier rope and that has helped me immeasurably.  WBs are always awful :), but for 30seconds, I could do 'em. Vups were hard, especially on rds 4 + 5.  They are awesome at the same time.

Coached Free Class after this, then spent the hour during the next member class talking with some members who like to hang out until open gym.  During this time I started to have digestion issues again.  I debated starting the triplet today, but got set up, warmed up on the OHS, and started the row. About 300m into that first row my stomach was churning. I had to stop.  I ended up heading home.
Drank lots of water today, and didn't eat anything until dinner. (some steak and a little sweet potato).

Feeling like I need a good night sleep. I'm glad I don't have anything on the calendar tomorrow. I do not want to be sick when we head to Chattanooga later in the week!

I really like the looks of the triplet, so I do plan to do it at some point!

Wed WOD

I got to my workout between classes this morning because if I knew if I had enough time to recover, I wanted to work on OHS, which was the strength part of today's Beacon WOD. (I did the MetCon part yesterday...)

A) 15min PC skill work: I kept it at 75# so I could really concentrate on opening my hips all the way. I can see in the video that I was pulling early less, but even though I was getting some good explosiveness, I was still not fully opening. 
**The first set is at 55#. Sets 2 + 3 are at 75#.

B) 15min AMRAP of:
15 PC @ 55#

30 DUs
7+33

~on the PCs:
1-4: UB
5: my rt grip slipped and the bar ended up sliding down my arm onto the crook of my elbow, while still holding it with my left hand...weird! (photo below :])
6 + 7: 8-7
8: 5-5-5
Not sure if this is just working out alone, but while I know technique is important, sometimes, like today's first three rds or so, I think I focus a little too much on doing the mvmt 'right' that I lose some speed. At the same time, when I dropped the bar or tripped up on the DUs, I would just tell myself to take 3-4 deep breaths then get right back onto the mvmt.  That helped today.
~on the DUs:
mostly small sets of 4-6 with some 12-15's mixed in here and there...but at least I can start right off into the DUs now without taking a couple of single jumps first
(I found on a couple of good 'strings' I had to stop because I would just get gassed...not sure if it's because I haven't had big strings for a while, but man, these knock the wind right out of me which means I'm ready to keep at them moreso than ever!)


~rested 45mins

OHS: find 1rep max
95#  PR ...WEeeeeee
I felt very stable and think I could have gone higher, but time ran out. SOO happy with this! I had the coach check my depth and she said it was good.
(I know I still need to get my PRs on this blog! )

last of the old, 1st of the new

I    was    so    sore  after Saturday! Yikes!

Laurence and I had an appt on Sun re: the cabin in So Bristol. With all the snow blowing and shoveling here, we knew that the trek to the cabin would be through tons of snow on that steep hill, so that's what we did! It wasn't as hard going as I though it would be, more just beautiful looking out over the water to the snow covered pine trees across the cove.

I did lots of mobility with my field hockey ball and my roller on Sunday night. That helped a lot. Felt much less sore on Mon.

Still, I was in the gym on Monday early enough before my Foundations to get some time on the rower to try work out more of the soreness. Then I did some skill: strict pull ups, kipping pull ups, a few handstand negatives (I had nothing in me to push up or kip up!) and some DU sets of 5.  I kept them small and did 10 of them.  I didn't go 10 sets in a row, sad as that sounds, but they felt better today than they have in a long time.  I just needed to keep them at that mental positive level.

 

me

 After I got home, Laurence and I went cross country skiing.  We were at the golf course and had to break our own trails, but it was beautiful...we tallied about 3 miles after looping and zigzagging....and on the way back we had the benefit of our already blazed trails!

My legs and breath were absolutely fine. My traps and upper scaps were pretty challenged.

laurence



All of the DOMS I experienced over the last few days were actually quite good for me.  They always remind me that finding my intensity will always be ongoing.  Sometimes I lose sight of my current focus (training to make another trip back to the Games) so when my own ass is kicked by my own efforts, I'm pretty happy...even if I sound like a sick puppy when rolling or doing trigger point work with a ball! hahaha
I'm very aware how close the Opens are now.  The turning of the calendar to January has that effect on me!

I had the final part of the Foundations today so I was into the gym doing some stretching.  Today's focus was squat work, so it was also a good warm up for me. When I was done and moved onto my own workout, I did some skill OHS work, some PP work (trying to focus on the timing of the push upward at the time of full hip opening) and then did tomorrow's programmed WOD for Beacon. It was quick and quad-dirty.  Oh man, was it quad-dirty!!

FT:

40 goblet squats (35#)

run 6 lengths of the gym (approx 150m)

20 gob squats

run 4 lengths of the gym (approx 100m

10 gob squats

run 2 lengths of the gym (approx 50m)

3:57

This was awful! I knew the run would be hard because of the squats, but after wt'd gob squats...haha, I thought I was going to take a digger the whole first length after each squat count. 

It also created a WOD cough, usually reserved for burpees or Fran!

I never put the bell down, but paused at 27 and 32 on the first round, 7 and 13 on the second round, and UB on the third.

Right onto a roller on my quads afterward. 

 

Looking forward to getting back to a more normal schedule tomorrow.