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!

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 was horrible 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!

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.

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!

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.

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.

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.

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!