Finally Healthy but still discouraged

As I noted the other day i continue to feel better but there has been a big drop off in my strength.   Tonights workout looked like this:

20mins to find a 3RM Shoulder press for the day – This will likely not be your true 3RM

WOD
7min AMRAP
5 Power Clean 115/85
6 Push Press 115/85
7 Burpees

The 3RM press was just sad, in fact worse than sad - lets try pathetic.    I went 95, 115, and then couldnt get 3 at 135.   Are you kidding me.  I hit 145 five times last month.   Looks like this goat will be a focus every other day for the next month.

The WOD went better - 6 rounds plus 1 rep.

Rest Day - Travel Day

Day trip down and back to NYC

Happy Anniversary

Today is the 1 year anniversary for Susie at Crossfit Craic.   Hard to believe I had to walk her over so she didnt chicken out and skip the appointment I had made for her.   I had bought her 5 1x1 training days with John as a XMAS gift.   Hard for her to say no to that.    Here we are a year later and she has drank the crossfit koolaid.    She has so much energy now its a bit scary and I have to say she is looking as good as she ever has at age 40! 

Good day at the gym for me.  I was very worried about this WOD as i have been just a physical mess for the past month - first the back and then my triceps and then I tweeked my shoulder.  I wasnt sure if I would even do the muscle ups or not.

Skill: Muscle Ups - I worked on my strict muscle up.  I still cant get one but I am getting close. I figure I can do that it will improve my muscle ups overall. 

__________________________

WOD
9 min AMRAP
3 Muscle Ups
6 Burpees
9 Wallballs

I decided to go at this one RX and see what I could do.   I have felt especialy weak since I have come back from the back injury.   

5 Rounds = Felt good.   Lacked the explosiveness but wasnt slowed by tricep, back or shoulder.  One step forward I will take it.

Rest Day

Pure Rest day at home in Dedham.  That is a super rare occurrence.    Now If I could get more than 5-6 hours of sleep I would be rocking!    I had an appointment with Nichole McCann who is a massage therapist on the recommendation of Bill Malcolmb.   It was fantastic.   If I could do that once a week, get ART done and get 8 hours of sleep I would be Rich Froning.  Ok so an older Rich Froning, who is slower and weaker but still it would be great. 

"Death by 10 Meter Row"...

I took the off of Kettlebell Rob's page.  A good metcon but not one that will wreck me for days.   Rob always has some good workouts going - http://kettlebellrob.blogspot.com/.

With a running clock, row 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), and the total distance traveled.

Total Distance - 5224 meters

Last distance - 240 meters on round 26

Round Meters/per Round /500M S/M 1 109 4:35 18 2 179 2:47 25 3 185 2:42 27 4 177 2:49 29 5 207 2:24 30 6 197 2:32 31 7 203 2:27 29 8 201 2:23 30 9 208 2:24 34 10 220 2:16 29 11 213 2:20 31 12 169 2:57 22 13 145 3:26 16 14 217 2:18 35 15 186 2:41 25 16 179 2:47 21 17 174 2:52 20 18 193 2:35 24 19 205 2:26 27 20 215 2:19 27 21 231 2:09 29 22 234 2:08 29 23 247 2:01 31 24 252 1:59 31 25 255 1:57 32 26 240 2:05 33

 

Wilson My New Years Day Hike

New Years Day hike with Jack and Tris

1st workout of the year - Open Gym at Florian

Dropped in at Florian for my first workout of 2012.   Really beat down.  My upper body is a mess - triceps, chest and shoulders are smoked.    Focus was on working on some goats.  Overhead Squats, and then tuning the muscle ups and double unders as they have really come a long way this year.

Overhead Squats 5x5
45(10)
75(10)
95(100
115 (5)
135 (5)
155(5)
165(4)  Bar came to far forward and had to dump it
I backed down to work on jerking it into place on the advice of Bill.  It was nice that he was watching and ready to give me some pointers.

155(5)
155 (5)

WOD - after talking it over with Bill we decided on an AMRAP 8
2 Muscle-ups
30 Double Unders

In the warm up the muscle ups were harder than I expected them to be.  Clearly im still not recovered from the last few workouts.    You can hear in the video Bill suggesting I reduce the AMRAP time and rep scheme since I am at failure pretty quickly. Im hoping that in the next week im back on track as I banged out 10 straight just a month ago. Im not panicking yet but I will soon.