2 days 2 PR's!

Lots to catch up on again. I'll be writing about 3 days worth of wods! Life...it's just so hectic.

Thursday - front squats were our strength. Tight hips...go figure.

WOD: "Helen"
3 rounds for time:
400m run
21 KB swings 35#
12 pull-ups
11:15

-My previous time back in August was 11:30, so my one and only goal was to beat that time. I was hoping for around 11 minutes, but knew I would really have to push it. My first run was probably my best 400m run in almost ever at 1:40, second and third runs were definitely slower.
-All KB swings were unbroken every round. Third round my back started to tighten up, so I was glad it was almost over.
-Pull-ups, sucked. We haven't done too many wods with pull-ups lately so these were definitely rusty. The first round I did 3 sets of 4 and the second and third round was a mix of 3's, 2's and 1's.
-15 second PR...I'll take it.

Friday: Went to CF VisOne over lunch with a co-worker that goes there. I've been wanting to go for awhile, and plus, it was a nice long break from work! :)

Press 5x5 45-55-65-75-80
-Debated on my last set being 85 or 80 given that my 1RM is 95. I'm glad I went with 80 since the last 2 reps were hard faught.

Push Press 3x5 75-85-95-105-110
-Haven't done push press as strength for a long time, so it was hard to figure out what weights to use for these sets. My old 1RM from almost a year ago is 120.
-Felt really strong on these and probably should've finished at 115 or 120 for the last set.
-I thought these sets would really tire me out once I got to the Jerk, but felt great going into it.

Push Jerk (could use split) 1x5 95-105-115-125-135-140-145PR-150fail
-In the past I have absolutely despised this movement every time it came up. Mainly because my shoulder were give me issues. But I've been givinig it a new approach!
-I remembered how much I struggled to get 140 up the last time, so I was eager to get it again.
-Was going to finish at 135 because of time, but Brandon said hell no, it looked too easy.
-140 went up with ease, felt super light. Again he said you aren't stopping there.
-145, failed the first attempt, my right arm was a little loose and just didn't lock out.
-145 second attempt, went up with ease again, and Brandon said it looked easier than the 140.
-150 it is...made an attempt, didn't feel right, so I caught it in the rack position and tried again. Got it over head but was weak on the lock out. I think at this point I was starting to fatigue.
-150 is happening in the VERY near future! :)


Sunday: Oly and Team wod.
I've been an extreme funk/state of depression the last week. Lots going on in life and in my head and I just can't escape it... But I was deteremined to go in and get a workout in. I was coaching, so I wasn't sure if I would be able to jump in or stay after. Kristina has been battling this stomach thing for quite awhile, so she offered to takes pics etc. during the team.

I worked on some cleans during the open hour. I probably shouldn't have because my head was not in the right place. And given that I haven't really worked on these in awhile, they felt really off.

Team WOD:
Teams of 3, complete:
2,500 m Row
200 walking lunges
150 Box jumps (24/20)
100 burpees
400 m team run
100 burpees
150 box jumps
200 walking lunges
2,500 m row.
*2 people work at a time except on the rows and run
*must complete one movement before moving to the next
*Teamed up with Kristy and Colin
42:something

I came up with this wod and I knew it would be quite a long one. CT and B both agreed that it would be a god one and we should do it. But I also got many middle fingers and "I hate yous" from them during the wod.

I was afraid this would get kind of monotonous with so few movements, but I think it went pretty well. I never really got bored with it.

The box jumps coming off the walking lunges were ridiculously hard. My legs felt like they weighed 100# each. I biffed it on the box 3 times. One I completele biffed and landed on my stomach on the box and I have no idea how!

Over all it was a great wod, one of those you just have to keep moving and pushing yourself. Just gotta push past the suck. I'm glad I got to take part in my torture! :)

Ring dips and a Mile

As the day progressed my quads got more and more sore. I didn't feel a thing on Sunday, but definitely felt it Monday as the day went on. Was debating about a rest day, but also hoping that a mile run would loosen up my legs.

Strength:
Weighted Deadhang Pull-ups 3-3-3-3-3
-first set red band
-rest of the sets blue band

Weighted Ring Dips 3-3-3-3-3
-First set UNASSISTED!
-Second set first rep unassisted, last 2 purple band
-last 3 sets purple band

First set of pull-ups I felt like I tweaked my left lat. I don't know if I didn't warm up enough or what, but it kind of bothered me the rest of the night. Not much to say about the deadhangs, other than I feel like I should be stronger on these. Goal is to get an unassisted deadhang pull-up by the end of the year.

Ring dips....FINALLY!!! I've been wanting to get this damn unassisted ring dip for months. I think I really started focusing on getting one back in December. I definitely didn't practice them much throughout that time period. BUT it must have been enough to finally get them! haha. So glad I finally did that. Now time to get stronger on those too! haha

As you can see, I need to add some solid volume training on all these skills (HSPU, pistols etc). If only I didn't have a day job...

WOD:
10:00 running clock
Mile run
max HSPU

mile-8:18
HSPU - 3 on 25# plate and ab mat

Needless to say this is not my best effort when it comes to a mile run. My fastest is 7:28. However, we haven't been running since basically what, October? And we have a lot of turns in our mile route. So those two factors alone make for a crappy time. Hopefully by the end of the summer, that's back in the low 7 minute range! We need to get a new route for our mile! :)

HSPU...not much to say here. I was too excited about my ring dips to let HSPU ruin my night. Didn't want to have another temper tantrum... I really took my time with these and did what I could. I need A LOT more work to be anywhere near comfortable with these. So I've been working on tripods and just trying to get my core stronger. one day...