Here we go again

Haven't updated since Friday. Crazy busy and kind of been an emotional wreck and taking it out by snacking on too many apple chips, beef jerky and dark chocolate. blah. I wish I could fix everything with my magic wond and make everything better. :(

Saturday after clinical, I headed to the gym and did a quick wod that was originally programmed for Wednesday this week.

For time:
75 Burpee lateral barrier hops
50 AbMat Situps
25 Supermans

I originally thought of Open Wod 12.1 and guessed it would take me around 6 minutes to complete the burpees. The lateral hop adds to the difficulty of these compare to just jumping up and touching something 6 inches above your reach. I was just about dead on and finished them in 6:19. I could easy transition to the next burpee when I jumped left, but not when I was going right. Weird. Rest of the workout was a walk in the park and finished this one in 8:12.

Monday
Strength: Back Squat 5(60%)-3(70%)-2(80%)-2(90%)-1(95%)
114-133-153-171-181

Like usual, the hips felt pretty tight today. So I was constantly rolling on the ball between sets. I didn't warm up as much as I normall do, so these sets definitely felt heavy.

WOD:
5 Rounds of:
7 Clean and Jerks 95#
250 M row
(stair climbs before and after each row to get to the rower.)
12:34

I really enjoyed this one today. Another one where you just have to keep moving. My reps weren't tap and go on the clean and jerks. But when I dropped them, I made sure to follow the bar down and get right after the next rep. My shoulder felt pretty good during these, so I was happy with that too. Made sure to keep my back tight so I didn't feel any pain there either!
I took the first two rows a little too easy, but the last 3 were all out sprints.

Tuesday:
Strength:
Good Mornings 8-8-8-8 53#-63#-73#-83#
Negative Pull-ups (10 count descent) 3-3-3-3
*Alternate sets

haven't really done good mornings, so I wasn't going for anything heavy. Really focused on not losing my back and keeping it tight. Transitioned to the bar and boy are these difficult. Most of them were more in the 5 second range...not 10. Definite room for improvement!

Since today's wod was changed and was the one I did on Saturday. I decided to go ahead and do what was now Wednesday's wod.

4 Rope Climbs (15ft)
15 Deadlifts 130#
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
6 Deadlifts

12:40

My simple goal through this was to get as far up the rope as possible every round. I just recently got my first rope climb, mainly because I was too chicken to try. So getting anywhere above 10 ft, I was happy. haha. My hands and biceps were smoked from the climbs. I probably got in the 12-15 ft range every climb, so I was satisfied with that. Deads were easy, made sure to keep the back tight and was good to go.

Now, I have like 50 bruises up and down my right leg. I love this sport.

Back squats and Triplet

Holy soreness, Batman. I woke up Monday morning feeling the effects of 12.3. Sore neck, sore shoulders, calves, triceps, lats... you name it, I'm sure it was sore. I contemplated taking a rest day, but then I also thought that maybe working out would loosen me up a bit.

Strength: Back Squat 8-6-4-4 (65%-75%-85%-90%)
8-123#, 6-143#, 4-162#, 4-171#

I just can't seem to get my hips loose. I've been stretching them every day and they are just so tight. It's really been affecting my squat depth too. humph. First 2 sets felt ok, not great, but better than the last 2. Second to last was heavy, and wasn't sure how I was going to get the last set. Frist 2 reps of the last set were good on depth, but the last 2 I didn't quite make it. Need to find something to get these hips loose..

WOD:
10:00 AMRAP
15 Wall Ball Shots (20/14)
10 Burpees
5 Clean and Jerks (135/95)
4 rounds + 1 wall ball

I went to do a warm up set with the bar and I didn't think this wod was going to happen. The 95# founds like 140# in the rack position. But I went after it anyway, in hopes that after the WB and burpees, my shoulders would be warmed up for the C&J.

All wall balls and burpees were unbroken. Didn't really struggle there. Well, the burpees weren't blazing, but just went through the motion.

Clean and Jerk. I've made a point in wods, to not rush this movement. To keep proper form and set up the entire time. So yes, these were slower and paced. But there's no need for a back or shoulder injury. Shoulders finally warmed up and most of the reps felt really good.

At first glance this wod didn't look bad, but once I was finished, I took back that statement. It was a good challenge, especially with the soreness from Sunday.