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!