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. :)

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!

 

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!

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!