Still possible to get stronger

I was looking forward to this workout since its been a long time since I was able to Jerk.  I have put a lot of work in going overhead and wanted to see if it paid off.   Last year I remember doing a wod where I couldnt get past 185lbs.  This summer I did get to 215lbs in an overhead carry wod which was encouraging.  I blew past that today which I am happy about.  I now have my sights set on beating todays PR. Probably got a little greedy when I jumped up by 10.

 

A) 1RM PJ

Warm Up - 5@95, 5@135, 5@155, 1@175, 1@195, 1@215, 1@225, 1@135, F@245  

 I reviewed this tonight and it is clear that my dip is too deep and I am way to slow through the middle.  Im better at get down but still have a long way to go.

 

 

 

B) 20 UB C2B x4 - rest as needed 

I put the gloves on for this so I didnt chew up my hands.  I whipped off the first set quickly, probably too quickly.  2nd round was a challenge,  3rd round my grip failed and I came off the bar on the 19th rep. Took off the gloves for the last round and got the 20 with a lot less problems.  Either way my forearms and grip were taxed.

 

 

C) AMRAP C+J @155 in 5mins

 

I was pretty happy with this but I probably should have started at a much slower pace. I had whipped through the first 10 fairly quickly and then hit a wall.  I ended up getting 27 which wasnt bad.  The last time I did Grace I was just under 4 minutes. 

Rodman Ride for Kids

The weather in the past few days has definitely turned to fall.  As I started organizing my gear on Friday I realized I had left my cycling rain jacket in Maine which meant I had to go buy a new one.  No way could I afford not to have a jacket with the temps in the high 50's and rain at least forecast.

With my gear squared away I awoke to a overcast, foggy and misty morning.  At least it wasnt pouring like it was yesterday.   I was wondering how the ride would go considering I hadnt ridden anywhere near 50 miles straight in a long time.   In fact most of my rides were after wods so they were pretty much a slow steady pace.   At the start we went off in waves and I went to the front of my wave just to be safe.   A few miles into the ride a guy came up behind my flying and I locked on his wheel.  He had two others guys with him from the Boston Bruins foundation and I sat on them.  In fact after when I did end up taking a long turn a the front I blew up.  But I was saved by a red light and caught them again.  I kept establishing goals of how long I could try to sit in as we blew by the designated rest areas.    After one long stretch into the wind they actually blew one of their own guys off the back and pulled over 3-4 miles up the road to wait for him.

I waited for a brief minute and then decided that I would be better if I kept going.   My plan had been to stay with them for 40 miles and I fell just short of that goal.   We were doing about a mile every 2:38-2:55 which is close to 23-24 miles an hour.   I had no business riding that fast considering the limited time on the bike and I paid for it in the last 10 miles.   I didnt realize it at the time but blew by the last aid station without stopping to refill my one water bottle.    About 2 miles later the wheels started to come off.  I started to get really fatigued which sucked but was manageable.   Then my legs started cramping up really bad.  At the 48 mile mark I had to pull up as they were now seizing up which was very painful. I took about 5-10 minutes off the bike to stretch and massage but realized I had to spin as much as possible because if I pushed to hard they would cramp up.  Its the worse feeling as there is little you can do.  You cant grit through like you can if your tired or thee burning.  They are essentially forcing your hand but in this case your legs to stop.  I didnt want to stop because I was making such good 
time.  It felt good to finish but I really didnt have time to enjoy the festivities because Tris had a game and I wanted to get back to watch.   I would do it again next year but I can tell you Im definitely bringing some friends even if I have to fund raise for them.


-->

Split	Time	Moving Time	Dst	Avg Speed	Avg Moving Speed	Max Speed	Calories
1	03:06.2	3:02	1	19.3	19.8	27.9	82
2	03:25.1	3:25	1	17.6	17.6	27.9	90
3	03:18.9	3:18	1	18.1	18.2	21.3	85
4	02:55.4	2:56	1	20.5	20.5	26.3	77
5	02:38.5	2:37	1	22.7	22.9	27.9	69
6	03:06.1	3:07	1	19.3	19.3	23.1	81
7	03:14.9	3:15	1	18.5	18.5	22.2	86
8	03:53.9	3:54	1	15.4	15.4	18.1	101
9	03:05.4	3:06	1	19.4	19.4	22.7	81
10	03:16.0	3:15	1	18.4	18.5	21.3	86
11	03:16.7	3:16	1	18.3	18.4	20.6	85
12	03:20.7	3:22	1	17.9	17.8	21.1	88
13	02:40.1	2:41	1	22.5	22.4	25.5	70
14	02:36.1	2:35	1	23.1	23.2	24.8	68
15	02:31.9	2:32	1	23.7	23.7	27.5	66
16	02:49.4	2:50	1	21.2	21.2	24.6	75
17	02:55.5	2:55	1	20.5	20.6	25.3	76
18	03:05.3	3:06	1	19.4	19.4	24.6	81
19	02:37.5	2:37	1	22.9	22.9	25.4	70
20	02:37.4	2:36	1	22.9	23.1	27.7	68
21	02:42.2	2:42	1	22.2	22.2	25.2	70
22	03:46.3	3:41	1	15.9	16.3	23.5	91
23	02:54.5	2:53	1	20.6	20.8	25.4	76
24	02:59.1	3:00	1	20.1	20	22.5	78
25	02:49.7	2:50	1	21.2	21.2	23.7	75
26	03:10.3	3:10	1	18.9	18.9	25.8	76
27	02:52.4	2:53	1	20.9	20.8	22.7	76
28	02:49.0	2:49	1	21.3	21.3	27.7	74
29	03:48.6	3:46	1	15.8	15.9	22.3	99
30	03:35.3	3:34	1	16.7	16.8	19.9	94
31	03:03.0	3:03	1	19.7	19.7	24.5	80
32	02:58.0	2:59	1	20.2	20.1	25.6	78
33	03:05.3	3:05	1	19.4	19.5	23.8	81
34	03:33.1	3:33	1	16.9	16.9	20.9	93
35	03:20.5	3:22	1	18	17.8	22.4	88
36	03:33.6	3:32	1	16.9	17	20.8	93
37	03:50.6	3:50	1	15.6	15.7	19.7	98
38	04:16.1	4:17	1	14.1	14	18	112
39	03:53.0	3:53	1	15.4	15.5	18.6	102
40	04:09.9	4:09	1	14.4	14.5	21.4	106
41	04:08.0	4:08	1	14.5	14.5	19.2	109
42	03:48.2	3:50	1	15.8	15.7	19.8	100
43	04:02.5	4:01	1	14.8	14.9	19.2	106
44	03:07.1	3:07	1	19.2	19.3	24.7	81
45	04:06.9	4:08	1	14.6	14.5	22.1	109
46	03:55.9	3:55	1	15.3	15.3	20.6	102
47	05:48.6	5:25	1	10.3	11.1	17.5	128
48	04:09.0	4:06	1	14.5	14.6	18.5	105
49	04:30.6	4:32	1	13.3	13.2	17.1	114
50	03:50.8	3:50	1	15.6	15.7	22.3	98
51	01:58.3	1:58	0.41	12.3	12.4	14.6	50
Summary	51:06.7	50:26.0	50.41	17.7	17.7	27.9	4,427

Decided it would be better to rest then to go beat myself up with a bunch of front squats after just trashing my legs.  

Rest Day

Rest Day - say no more

Got the work in

As I walked to the gym this morning I really wondered where in the world the energy was going to come from to do todays workouts.  Sometimes when your tired your mind can will your way through it but my head was as tapped out as my body.  I was already on my way there so it was too late to really turn back.   I thought I would go through the warm up and see how I felt.  Warming up with the group was good and I was very tempted to just do the wod with the class and get pulled along in their slip stream.   As tempted as I was I stuck to the plan.  Doing the wods in this state at least would be a good indicator for how they might go if they were the 2nd or 3rd wod of the day.


A) 1min AMRAP Thrusters @ 95lbs - ALL OUT EFFORT - DO NOT put the bar down and do not rest at the top on any of them
- rest as needed before you do B-

I think I paced myself fairly well through this one.   Consistent but nothing earth shattering.  Wasnt completely wrecked after it.  Will be good to see how long i can maintain a good pace in the 2nd wod.

B) 8 UB HSPU - rest 3 mins



I misread this one.  I thought it was 3 rounds.  I got them all UB which I was happy about.  Elected not do them competition style with abmat and weights.  Probably made it easier without it.

C) 3 Power Clean OTM @185 for 10 mins



These felt good.  Really focused on my form


D) Powell Raises 8-10x3 each arm

Before breaking my bar down i decided to see how I would have felt on the 2 PC, 2 FS, 2 Shoulder to overhead.   It was defintely doable go 2 sets done in about a 1:15.   Would like to try this fresh.   Hardest part was my form going overhead.

 Lots of double unders before and after the wods.   I would have to say they were wildly inconsistent and tended to be pretty crappy.

Happy to be done and have another rest day tomorrow,

Mental Health Day

would like to have taken the day off from work and the gym to just unplug as I have been running pretty hard.  Unfortunately I opted for an extra hour of sleep which meant no gym as my last call of the day has ended.   8am -9pm makes for a long day. 

Not Inspired

You would think I would be more excited now that the WODs have been released for the Masters Challenge but for some reason Im not.   Everybody is whipped into a frenzy over-analyzing  the thing.   In the end I just like to train.  The competitions get to be too much like work.  Having to show up on someones else schedule and then wait around.  Its just easier to do the wod and then compare how you would have done but I suspect my logic would not be well received.  

 

A) Snatch Practice - work to a heavy 1 for the day 

 Warm-Up - 5@75, 5@95, 3 @115

I also added max consecutive double unders after each lift

135lbs plus 3ohs - 29

145 plus 3ohs - 38

155 - 59

165 plus 3 ohs - 21

F @175

F@175

F@175 went to split snatch and got very close.  Need to pracice the split snatch

F@175

 

 

B) 2 SN DL 

2 OHS 

2 SN BAL 

@95lbs x 5 - rest 2mins between sets - focus on form 

These were fine but never felt like I had them dialed in.  

Rest Day

Rest and back to school night

Day 2 Simulated Comp

Getting it done at the Craic house

As much as I would have liked to sleep in and get some more rest, but the schedule for the day would not allow it.  At least the first wod should be short.

100 DU's 

50 Burpees 

100 Du's 

I was happy with my double Unders as I got big chunks of them and had very few misses even after the burpees.  The burpees were pretty consistent.  Just grinding thru them at a steady pace.

 More to come later....

noon 

15min AMRAP 

10 FS @115 

10 T2B 

Run 200m with 25lb plate 

Last work out of the weekend.  I was able to get through all of the work just not nearly as fast and efficient as I would have liked.   Overall I'm ok with it as I have been pretty worn down from Dreamforce and a case of insomnia.  To make it worse my refueling plan has been dreadful.  Its not that I made poor food choices Its that I have nt eaten.  Its 4:30 and All have had to eat has been a protein recovery shake after this mornings wod and a handful of nuts.  I need to get to the grocery story and it just hasnt happened.   Probably undermines all of the work I put in.  

Back to the last wod.  Pretty consistent from round to round.   

Round 1 - 2:04
Round 2 - 2:32
Round 3 - 2:52
Round 4 - 2:41
Round 5 - 2:48
Round 6 - 10-10 plus 125meters - 2:09

Simulated Competition Day 1

I was looking forward to WOD1 which was 30 Muscle-Ups for time. I was hoping to better my time. I really didn't have a plan as last time I went by feel. John had suggested 2 at a time. Started off well but in retrospect went out to quickly. Adding at least 5 failed attempts my time sucked. Well you learn something every time. Never felt like I got a good kip.

Rd 1 - 6
Rd 2 - 3
Rd 3 - 3. 1:19
Rd 4 - 2. 1:58
Rd 5 - 2. 3:08
Rd 6 - 2 3:41
Rd 7 - 2
Rd 8 - 2. 5:42
Rd 9 - 2. 7:42
Rd 10 - 1
Rd 11 - 2.
Rd 12 - 2
Rd 13 - 1
Rd 14 - 1. 11:43

WOD 2 

21-15-9 

DL@315 

BJ @24 

 

I warmed up and could tell that my back still wasnt up to the task to crush 315 as it was hard even for the first few lifts.   I got after it anyways.   By the 2nd round the back was barking pretty loud not in pain but it definitely was seizing up making it hard to do more than 3 reps at a time.  Not at all happy with how this one went.  I think I need a few weeks off from 45-50 rep at that kind of weight.  

Total time = 12:22

 

WOD 3 pm 

3 RFT 

Run 400m 

15 HSPU

Of the wods programmed for today I knew that this one was one that was defintely not in my wheel house.  I have struggled with HSPU and I elected to use weight and an abmat to simulate what would most likely be programmed in a competition.

Rd 1R - 1:29
Rd 1HS - 2:34
Rd 2 R - 1:51
Rd 2 HS - 2:47
Rd 3 R - 1:47
Rd 3 HS 4:07

You can see that the volume caught up with me. Most were strict as my kip is pretty use less.


All in all not very sore tonight,  Should bode well for tomorrow.  Just hoping that my DU's havent abandoned me.

Rest Day Travel Day

Last day of Dreamforce.  Great conference but everyone is pretty spent.    My last meeting of the day was canceled so I decided to see if I could catch an earlier flight.  It was my lucky day!  Using clear pass I avoided the 20 minute Priority gold line and then was 1st in line on the stand by list.   Cleared the list and didnt care that I was middle seat last row.   First bonus was that they moved me to a window.  Then they upgraded me to first class!   Awesome. 

Post RHCP

Last session with Will Sockolov who is just a fantastic coach.   He has learned a ton working with the best of the best of coaches here in Northern California.  He has consistently given me one cue to clean up some flaw or inefficiency in each of my movements.  

Good partner mobility warm up including a shoulder movement that was brutally good.  Also reverse grip pass thrus - great for forearm tendons.

Push ups - 3 hand postions both wide and narrow

Bench with kettlbell on bands for stability work.   5 rounds of 3

Bench - Speed off the bottom sets of 3 for 8 rounds at 155

5 rounds at easy pace - everything unbroken - just breath + move 

Run 225m 

5 C2B 

5 HSPU 

5 T2B 

15 GHD

Modified the run as I was running out of time.  Did all sets of all movements unbroken. Tried to keep an even pace for each round and limit time between movements.  Striving for consistency, full range of motion and limited resting between movements.  Hardest part were the HSPU which I did strict. Im just not very fast or strong on them.

Extra Wod & RHCP

6am class at Crossfit Golden Gate.   Considered going to Lalanne but they were doing dead-lifts and I just did that yesterday.   Opted to walk the extra few blocks knowing the class would be very small.   Turns out it was just me and one other athlete.  Talk about individual attention.
 
Push Press 4x6




Warm up 6 @95lbs   6 @145

4 rounds of 6 @165lbs


5 rounds
 20x Double unders
 20 KB Swings 53/35
 15 ft Rope climb, 1 ascent

Time 11:06.   In the 4th round I slowed down trying to do a hook with the rope so I could use my legs.  

Tonight was the Red Hot Chili Peppers concert at the SF Center Plaza.  Great show

Crossfit Golden Gate

Training session with Will Sockolov at Crossfit Golden Gate at 5:30.  This is a new box for me.  It has only been open 3 months and its pretty nice.   Dennis, Chris King and Tony Beller came along.  There workout looked absolutely brutal 10 rounds of HSPU, Pistols, Pullups and Double Unders.

A)5 RDS 

10DL@315lbs 

10BJ @24 

rest 2mins between rounds 

 

First 3 rounds went really well, lifts felt great and was rebounding off bottom.  Rounds 4 and 5 were brutal and I almost called it quits after the 4th round as my back was really tightening up.   Probably a little too much Deadlift volume for me.

 

Round 1 - 57 seconds

Round 2 - 54 seconds

Round 3 - 1:06

Round 4 - 1:37

Round 5 - 1:52

 

 B) 5x5 unbroken MU's for time 

Whipped thru the first 3 rounds pretty quickly.  4th round failed after 4.   Round 5 - got them again.  Made several more attempts - got 2 and failed 2 times and then called it off.

 

Total reps 28 reps

 

C) Row Sprints - 20sec on 40 off x 5 for cals - stay on the rower during rest- reset rower each round

rd 1 - 7

rd 2 - 9

rd 3 - 8

rd 4 - 8 

rd5 - 8

 

Rest Day

Flew in from Boston last night and had a pretty full day in SF.   Not nearly enough sleep but that just seems to be the way things are going.

Row Run Sufferfest

WOD
20min AMRAP
Row 500m
Run 400m

My goal was to get 5 rounds which seemed really doable.  All I had to do was average 2 minutes a round.   After the first round I knew it would be a lot harder to that than I expected. 
 
Lap 1 - 1:51
Lap 2 - 2:15
Lap 3 - 2:03
Lap 4 - 2:16
Lap 5 - 2:14
Lap 6 - 2:23
Lap 7 - 2:12
Lap 8 - 2:15
Lap 9 - 2:16
Lap 10 - 0:11

Certainly I was consistent but lacked the pop in my legs and overall freshness.  Got the work in at least.

Double WOD

I have been tired and worn out all week.   Even though I didnt travel this week I was up late every evening whether because of work or trying to get things done around the house.  By the time Friday night rolled around I was operating on vapors.  I would have liked to lay down on the couch and chill but we had dinner plans.   Woke up this morning really dragging.  When i got to the gym all I wanted was to put my head on the floor and sleep.   It was hard to get moving especially because I knew the wod was going to be painful.

Elizabeth 21-15-9
Squat Cleans @135lbs
Ring Dips

Warmed up - didnt feel much better so I knew I needed to  start so I could make it home in time for event #2.   I started out doing the first 10-12 not dropping the bar but then dropped it at the top.   It was heavy lifting but coming out of the squat was more taxing than I expected.  First round I did 18 strict dips before I went to kipping.   For some reason kipping isnt as comfortable.  Need to work on that.   First round took me like 4+minutes.  Didnt keep track after that.

Total time 9:22.  Surprising an improvement over my best time.  I think I can do a lot better in the wod.   I generally can surge and put myself in that really uncomfortable spot but didnt have the juice to do it.  Wondering if I need 3-4 days off?


So Im pretty fried but need to recover quickly for Sonia's Run 5k which is a fund raising event in memory of Sonia Daly - Jack Daly's sister.   Jack is well loved by the Crossfit Craic community so there was a huge turnout - I didnt count the actual numbers but Im guessing there were 30-40 Craic heads.    Because I was so smoked I realized that this 5k would be even more painful if I red lined it.   When I got home I threw my 25lb weight vest in the car and would decide it that was a better idea when I go there.    The rain stopped just before the race and I decided to go with the vest and give it my best shot.      It wasnt awful but it was not easy by any stretch either.

5k time with 25lbs vest - 27:20   8:55 pace. 

Rest Day

Rest Day - busy day at work

Warmed up well but couldnt finish well

Got to the gym and arrived just as the class was getting ready to start their wod:

5 Rounds for time
30 Double Unders
20 Pushups
10 Pullups

I was warming up with my jump rope and a woman in the class said are you doing this with us? So I jumped in and used the wod as a good warm up. I was only going to do 3 rounds and then figured just go ahead and finish it. Its hard for me to quit wods.


Time 7:55 Would like to take a shot at that one all out.

Ended up flipping the next two parts around to save my back.

 A) 5 DL OTM for 10mins @325lbs 

B) HSPU - 4x max effort - rest as needed - kipping ok

HSPU

Its been awhile since I have done these and elected to go with game standards and use 2 25lb plates and an abmat all pushed together.   Very hard to get my hands comfortable and set wide with the plates.

Round 1 - Did 5 and screwed up and fell off the wall,  came back and quickly did 7 more

Round 2 - 9

Round 3 - 10  good round

Round 4 - 7  spent about 2-3 minutes of rest between sets.  All reps were strict

Add a round of kipping and did 4 more.

Deadlift

Warm up 5@135 5@225, 4@315

EMOM @325

Did 2 rounds and then stopped on the 3rd one of my 3rd round as I felt a tweek

Rest Day

Canceled trip to West Coast.   But still worn out.

Same as before but different

In some ways this didnt go nearly as well as last week Snatch work but the good news is that it wasnt far off.   The bad news is that the my SI joint on the right side flared up.  Not debilitating but hoping it doesnt become chronic.  Need to think about whether I do the DL's on Thursday or just do the HSPU. 

exact same session as previous week 

A) Snatch Balance work 5x1 @same weight 

 Warm Up - 5@95, 2@115 F@115, 1@135 

145, 155, 155, 155, F@165, 165!

 

B) Heavy Snatch 1 rep 

 Warm-Up - 5@75, 4@95,  2@115

135, F@145, F@145, 145, 145, 145, F@155

C) Heavy OHS - 1 rep

155, 175, 185 - Good depth 

Here is a compilation of some of the lifts. I really need to try to get my head stationary.

Favorite type of WOD

Re-arranged the programming this week based on the travel scheduled for later in the week.  Pushed the rest day off - in fact it wont really be a rest day as I will do the JP Morgan Corporate Challenge run when I get to SF on Wednesday.  Ended up moving the most basic wod to Thursday so I can do it in a globo gym.

I was really excited for this workout. 

Run 800m
5 Power Cleans @225
Run 600m
10 Power Cleans @185
Run 400m
15 Power Cleans @135

-must use the exact  RX weight for each round. My coach had to add this because I told him I was going to game one of the workouts he programmed for the training competition a few weeks ago.  It was a deadlift like this that I wouldnt have bothered to take the weights off for the last round.  Come on John its cleans I can use all the help that I can get.

Total time 13:34

1st Run 3:24.  Slow to change the weight took me about a minute.  Almost missed the first lift at 225.   Corrected my form and the rest easier.  Partly using this time to recover. In the last round i did 13 straight before I dropped the BB.

2nd Wod

Great time watching all of the athletes compete at CFNE in the Garage Games.   I really enjoyed cheering everyone on.  It got me so stoked that I called up Tom Gormley to see if I could get him out on a ride.  The weather  continued to improve and by the time we got out at 3pm it was perfect - 70 and sunny.

Right to Failure

I was hoping that this WOD was going to be a short one but deep down I knew it was going to take me awhile as the bench was going to have me close to failure.  

4 rounds for time
Row 250m
10 Bench Press @BW



Oops I just realized I did 5 rounds instead of 4.   I used 175lbs for the bench.  The rowing was fine.  I had to break up the bench,  

Round 1 - 5 and 5
Round 2 - 4, 2, 2, 2
Round 3 - 3, 2, 2, 2,1
Round 4  - 3, 2, 2, F, 1, 1 Failed good thing the 8am class was in the gym otherwise it would have been a pain to dump it. 
Round 5 - Dropped the weight to 165 = 5,3, 2

The bench was where i spent the majority of the wod.  I wonder if I should have used 165 for the whole thing?

Rd 1 - 47.6   Time between 1:30
Rd 2 - 54.3  - 2:40
Rd 3 - 52.7  - 3:30
Rd 4 - 51.8 - 4:30
Rd 5 - 1:00  - ?

Really slowed down.  Total time 22:32

Dreading

I wasn't looking forward to today's wods as I knew that they were going to hurt and that doing them first thing in the morning was going to make it even worse.   I have had a hard time being disciplined about getting a really good warm up in all summer.  I have been going thru the basics but I really need to be warm and sweating and have already been breathing hard.   I need to address this before the COMP.

21-15-9 

OHS - 95 

Pullups 

 3:33  

 This smoked me pretty good.  By the time I recovered reset my bar and warmed up for Isabel almost 30 minutes had passed. I hadnt intended  in taking that long of a break but that is what happened.

OHS felt fine it was just a matter of finding the right speed so I didnt get off balance.  Butterfly on first 21, second 15 kipped but kind of ugly, Had to break up the last round.  I think I missed a rep of the 15 pullups - bummer.   Harder than it should have been.  Not happy with my conditioning right now.

ISABEL - 30 snatches for time at 135

5:45   
 After looking up my best Isabel time I see that I was 1 second slower than I was from back in 2011.  The difference is that I hadnt done a Fran like workout right before it.  Definitely stronger than 2011.  Need to test this again when fresh.

Rest Day

I have not been sleeping well.  Not paricularly tired until after 11pm and then waking up 2-3 times a night and then in the morning wishing I could sleep in.   Rest days havent felt that recuperative.

Magic

Thursdays look like strength days for the foreseeable future.   Historically I was never that excited when Snaches or Snatch Balances came up but that is slowly changing. 

A) Snatch Balance work 5x1 @same weight
B) Heavy Snatch 1 rep
C) Heavy OHS - 1 rep

The last time I did Snatch Balances I felt like I was fighting it all the way.  Today was a lot different.  I felt like i was getting under the bar quickly and under control.

A) Snatch Balance work 5x1 @same weight

Warm Up  5@95, 3@115, 2@135
5 X 145lbs this felt very comfortable.  Probably should have gone heavier.  Better form as I got to the tail end. 

I added double unders between rounds:
1 - 16
2 - 21
3 - 24
4 - 21
5- 34

B) Heavy Snatch 1 rep  - Did these at Squat Snatches.  Since I was feeling very comfortable with getting under the bar I decided to focus on Squat Snatches. 
 Warm Up 5@95 3@115, 2@135
1@145
F@155
1@155
1@155
F@165
M@165 Power
F@175

This is the first time that I hit 155 with squat snatches and it felt easy.  I got a little greedy and ended up doing more of a power snatch at 165 and then got real greedy and went for 175.  Since it was heavy I stopped.

Heavy OHS
5@135 - easiest that 135 has ever felt.  I can remember a WOD where I was completely worried about OHS at 135lbs.
1@165lbs
1@185lbs
1@195lbs

Efficient

Its been a long while since I can be in and out of the gym in less than one hour.  Today was that day. Lower back is still sore and overall I didnt feel very fresh at all.   As I warmed up and got moving I loosened up pretty well but didnt have a ton of energy nor the ability to find a second wind so I could grind through the wod.  In warmups the double unders were not great and I just felt off.  Instead of delaying the inevitable I hit the start button and tried my best to get after it.    The first few rounds were smooth on the Pullups and Double unders,  wall balls were good but double unders were awful.   By the 4th round they came back, still none of the rounds of DU's were done straight.

10min AMRAP 

7 Pullups 

7 Dips 

7 Wallballs 

21 DU's

5 Rounds  3 reps

Restless Rest Day

Back was a bit sore from all of the deadlifts and lack of movement.   I think I am much better with active rest than passive rest.  Im always sore or tight when I dont move enough.

Working on Labor Day

I decided to push off my rest day by one day to take advantage of the flexible schedule.

A) 5 DL OTM for 10mins @335lbs

I was worried about this one as that is a lot of reps. In the warm up I felt ok but not super strong.  10@135, 5@185,  5@225, 3@275, 2@315

Hit the work out and it was taking me between 10-17 seconds a round.   I had my doubts after the first few rounds but felt better the more rounds I got under my belt.  Got all ten.

B) Max BJ in 60sec x 3 - rest 3mins


Round 1 - 30 reps
Round 2 - 35 reps (1 no rep)
Round 3 - 35 reps (1 no rep)

C) AD sprints - 10sec on - 1min off for cals - stay on the bike + reset every round

Rd 1 = 12 cal
Rd 2 = 12 cal
Rd 3 = 9 cal
Rd 4 = 10
Round 5 = 8.5
Round 6 = 12

Single Workout

This is the first Sunday in two months that I only have 1 workout scheduled.   At first I thought I must be reading the schedule wrong, but with the phase change we are down to one moving forward.


A) 1RM PP


5@95
5@125
3@155
2@165
1@185
1@195
1@205
1@210
1@215
F@220
+

5RDS
3 S2OH @ 155
4 MU'

All Overhead straight thru, using Push jerks.  All rounds of muscle ups straight thru except of 3rd round 3 and 1.   Messed up my timer and had to content with a large class setting up for their wod.   time is aprox 8:21.