Tough cycle

3/24/2009
WOD
5 rounds for time
Press .75BW 12 reps
Squat 12 reps
Lunges 12 steps

DNF
3 full rounds and 11 presses into 4

This was a very humbling workout. I started with .75BW which was 120 (my 4RM). And wouldn't you know I got 4 reps and had to drop weight. I think the progression went 120 (4), 110(?), 103, 98. My shoulders were shot, but my legs were fine, weird.

3/25/2009
WOD
7 RFT
15 Med ball cleans (20)
15 Pull-ups

11:31

Didn't to chest to bar, but I would have if I had known that is what everyone else was planning on doing that day. I got a pretty good blood blister on my left hand which is a bit unusual for me lately, but I guess we haven't done pull-ups for a while. I was able to do all cleans unbroken and only broke the pull-ups in 8,7 after the first two or three rounds.

3/26/2009
WOD
250 meter row in 50 seconds x8 (rounds over 50 do not count)
1:30 rest between rounds

48.5, 49.?, 50.3, 50.4, 50.7, 50.9, 51.4, 54.4,(rested for a few minutes), 50.3, 50.4

My legs were on fire during this one. Also, I have been fighting a cough, so I had to deal with that. Happy that I was held accountable to make up the rounds over 50 (I just hope that I don't owe another 2-6 rounds depending on technicality).

It has been a rough week or so for me. I've been getting 5-6 hours of sleep and have really been suffering from that. I try to get at least eight hours a night, but I can;t seem to fall asleep for hours. It's not fun. Also, this crud in my lungs doesn't help. My diet has been fairly good except for the occasional Girl Scout cookie, so maybe that's what's getting me, too much processed sugar? Who knows. Hopefully this rest day will get me back on track and ready to hit it hard on Saturday.

Weekend Warriors

This weekend was filled with fun workouts and motivated people. That's always a winning combination.

Saturday
WOD
In teams of 2
AMRAP in 20
1o Brupees
10 Sit-ups
10 Box Jumps 20"

21 rounds and 5 Burpees

Josh and I teamed up for this one and gave it a great go. We decided to alternate every round and the rest was perfect. Not too long and just enough to be ready to push hard for each round. It only helped that we were in between the teams of Brandon and Paul and Ben and Joe C.. Those guys kept us pushing hard. Each of them started out faster than us, but towards the end we were making up ground and fast. We caught and passed Ben and Joe, but Brandon and Paul were too far out in front. Maybe with another 5 or 10 minutes we could have given them a run. Also, I was fairly hung over for this workout, but I felt great during and for a little while after. It's weird how that works. Working out helped me forget about my hangover, but as soon as the workout was over and I was feeling recovered it hit again. I guess I should workout non stop or something.

Sunday
WOD
3 Rounds
400 Meter run
40 Push-ups

10:54

I was hoping to break 10 on this one, but my push-ups just weren't as solid as I would like. The runs felt good and I was able to make pretty good time on all of them. For the first round of push-ups I did 15-10-10 and every subsequent round I tried 10-10-10-10. It worked fairly well, but I was piking by back during each set and only rested completely when I got to 10. It felt good to get out there and push the runs too. Usually during met-cons the run becomes an active rest, but not today.

20090320

WOD
"Randy"
75-75lb Snatches

7.5 minutes (weird)

I have been leery of snatches due to my shoulder problems, but I figured this would be a good way to not only test the stability I've gained, but also strengthen the muscle that stabilize. My bet paid off and my shoulder stayed in place. I broke down the 75 in 15-10-10-8-7-10-8-7. It was hard to really push it because I had to constantly focus on keeping my shoulder strong and in socket. However, I'm not sure a perfect would have changed too much as I was definitely fatigued after the wod. I used hook grip for all 75 and it felt pretty good. My thumbs went numb for a bit, but overall I think it was worth it. Also I have two new tears: a matching pair on each ring finger. Always a treat.
Anyway, a fun workout and a success since my shoulder stayed in and I've become even more comfortable with snatches.

20090318

WOD
Your choice of squat - x 1 x 4 (heaviest weight, sets across)
superset with
Handstand Pushups - x amrap x 4 (as many reps as possible, one try x 4)

I couldn't decide between front squat and back squat, so I warmed up in both and just hoped I failed at one before the other. Luckily (or unluckily) when I reached 240 my front squat failed so I just did back squat for the WOD.
Front squat: up to 230
Back squat: 240 x 1 x 4
HSPU: 13, 7, 5, 8 (seem a little out of order huh?)

Both squats felt pretty good today. There was much less pain in my back squat.

20090317
Secret WOD
Run ~1.5 miles
9:56

This was Ricky's secret WOD and with good reason. If he had posted a run I don't think as many people would have come. Maybe I'm wrong though. I'm fairly happy with my time, I was pacing for 3 miles though, so I had some more in the tank at the finish. Normally I condition quickly to running due to my history in soccer and dry land ski training and have found myself getting a runner's high every now and again. Don't get me wrong, I'm not one to run for fun, but when running comes up, I'm not opposed.