Felt pretty decent this morning, although not a lot of energy. The late calls and sleep interruptions are starting to catch up.
Skill work was push press. Kept it light, and felt ok. Lost track of the number of sets we did, 3 reps each, started with 65#, then 85#, then a few at 95#. Working on keeping elbows down and out, and pressing through the bar. Shoulder has some sore moments, so didn't try to destroy it.
WOD
INT
1000 m Row
20 HP Cleans 95#
500 m Row
20 HP Snatches 65#
250 m Row
20 OHS 65# (supposed to drop to 45#, left it up)
14:53 - Kept the rows under 2:00/500 pace, started each round in the 1:40s, then slowed to 1:50s. Cleans just weren't smooth, not sure why... but pushed through ~10+5+5. Snatches were better, think I still did 10, 5, 5, but they felt better than the cleans. Started to strip the bar, but changed my mind and left it at 65 for OHS. Did 10+10, felt good. Probably could have pushed a little faster, but felt good to just work through everything and pause when needed.
Wednesday, March 14, 2012
Tuesday, March 13, 2012
Tues better... Hero WOD
Did not get a lot of sleep last night, but actually felt a little better today. Shoulder is still very weak and sore.
No skill work today, Hero WOD time!
"WHITE"
5 RFT
3 Rope Climb (15')
10 TTB
21 OHWL 45#
400 m Run
26:11
Rope descents were the most painful, really hurt the shoulder. Tried switching up how I came back down, but nothing really worked. Toes to bar were just plain slow... really need to figure out the kip someday. Glad I did the walking lunges at Rx weight. The runs weren't bad, but the first 3 were completely in the dark... made footing a little sketchy.
No skill work today, Hero WOD time!
"WHITE"
5 RFT
3 Rope Climb (15')
10 TTB
21 OHWL 45#
400 m Run
26:11
Rope descents were the most painful, really hurt the shoulder. Tried switching up how I came back down, but nothing really worked. Toes to bar were just plain slow... really need to figure out the kip someday. Glad I did the walking lunges at Rx weight. The runs weren't bad, but the first 3 were completely in the dark... made footing a little sketchy.
Monday, March 12, 2012
The start to a bad week
Wasn't feeling very well this morning, lack of energy and plenty of psoas and shoulder pain. Found out in class that the shoulder was worse than I though.
Skill work was snatch. Had to go VERY light (65#). Left shoulder was screaming! Did a round of 3 @ 85# and just about cried. Too much stupid... went back to 65 and worked as much as possible on form.
WOD
EMOM FOR 10 MINUTES
10 Deadlifts 155#
AMRAP Box Jumps 20"
Did 66 box jumps, but had to skip a round of dead lift. Pretty sure I made all 9, 2 of them rolled together.
This was a killer wod. Just tried to stay on heels and work the butt, needed to lay off the quads.
Skill work was snatch. Had to go VERY light (65#). Left shoulder was screaming! Did a round of 3 @ 85# and just about cried. Too much stupid... went back to 65 and worked as much as possible on form.
WOD
EMOM FOR 10 MINUTES
10 Deadlifts 155#
AMRAP Box Jumps 20"
Did 66 box jumps, but had to skip a round of dead lift. Pretty sure I made all 9, 2 of them rolled together.
This was a killer wod. Just tried to stay on heels and work the butt, needed to lay off the quads.
Saturday, March 10, 2012
WOD 12.3
Went to Xfit to do the 12.3 wod with everyone. The weight was definitely heavy! Really wanted to get 5 or 6 rounds... bah.
WOD
15 Box Jumps 24"
12 Push Press 115#
9 Toes to Bar
179reps (4 rounds +8 T2B) ALMOST 5!
The box jumps were by far the easiest. Press was rough. Really had to break it up. First round got through 6 before dropping, but after that would only make 5, 4, or 3. The toes2bar were more difficult than expected, due to the shoulders being spent from the press. Thought I had the kip working well before hand, and made 5 or 6 first round, but then lost it and had to go back to singles with a big swing. Trying to recover and relax for the race tomorrow.
WOD
15 Box Jumps 24"
12 Push Press 115#
9 Toes to Bar
179reps (4 rounds +8 T2B) ALMOST 5!
The box jumps were by far the easiest. Press was rough. Really had to break it up. First round got through 6 before dropping, but after that would only make 5, 4, or 3. The toes2bar were more difficult than expected, due to the shoulders being spent from the press. Thought I had the kip working well before hand, and made 5 or 6 first round, but then lost it and had to go back to singles with a big swing. Trying to recover and relax for the race tomorrow.
Thursday, March 08, 2012
Bad run day
Got up and did ab work. Psoas has been pretty sore, and feeling very inflamed today.
Went on a run before dinner tonight... did not go well. Legs were heavy and tired, just no energy to go. Tried to just slow the pace and trudge through. Blah! 5.5 miles @ 8:01 pace. Tried to hit some tempo miles in there, but just wasn't coming easy.
Went on a run before dinner tonight... did not go well. Legs were heavy and tired, just no energy to go. Tried to just slow the pace and trudge through. Blah! 5.5 miles @ 8:01 pace. Tried to hit some tempo miles in there, but just wasn't coming easy.
Wednesday, March 07, 2012
Another WINDY hump day
So skipped the run yesterday, just wasn't feeling it. Legs feel a little better today, not as heavy.
Skill work was push jerk. Did sets of 3, starting with 75#, 95#, 125#, 145#. Failed on rep3 @ 145# on 3 sets, but managed to get it 3x2 = 6 times! Need to work on the spit and getting under the bar and low faster.
WOD
FOR TIME
3 Mile Bike (6:3x bike time.)
100 KB Swings 45#
11:43 total. Broke the KB swings up ~20,20,10,15,10,15,10. Kept the bike pretty steady @120rpm, turned up the tension between 1.5-2.5 just to play and see. Not sure what the best approach is yet. Forearms were toast!
MUST MUST MUST get a run in today, even with the crazy wind.
Did the run at the park before football practice. Actually went pretty well. Started with the standard loop, but found some interesting paths/trails back in the pirate fair area. Just did some random turns and directions to get some mileage. Ended up with 7.2 miles @8:45 pace.
Skill work was push jerk. Did sets of 3, starting with 75#, 95#, 125#, 145#. Failed on rep3 @ 145# on 3 sets, but managed to get it 3x2 = 6 times! Need to work on the spit and getting under the bar and low faster.
WOD
FOR TIME
3 Mile Bike (6:3x bike time.)
100 KB Swings 45#
11:43 total. Broke the KB swings up ~20,20,10,15,10,15,10. Kept the bike pretty steady @120rpm, turned up the tension between 1.5-2.5 just to play and see. Not sure what the best approach is yet. Forearms were toast!
MUST MUST MUST get a run in today, even with the crazy wind.
Did the run at the park before football practice. Actually went pretty well. Started with the standard loop, but found some interesting paths/trails back in the pirate fair area. Just did some random turns and directions to get some mileage. Ended up with 7.2 miles @8:45 pace.
Tuesday, March 06, 2012
Legs are very tired. Almost skipped xfit today. Need to get in a good run, but crazy 40+ mph winds.
Skill work Overhead Squats. 10x2 @ 95#, then 2@115#. All the weights felt very light, but tried to work on form and pushing hard and fast from the bottom.
WOD
10!
SDHP 75#
Burpees
5:42 - Went with lighter weight on sdhp just to give body a break. Still tried to push pace on the burpees.
Skill work Overhead Squats. 10x2 @ 95#, then 2@115#. All the weights felt very light, but tried to work on form and pushing hard and fast from the bottom.
WOD
10!
SDHP 75#
Burpees
5:42 - Went with lighter weight on sdhp just to give body a break. Still tried to push pace on the burpees.
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