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.

 

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:

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!