Truth Serum

" Truth Serum "
800 Meter Run
10 Handstand Push Ups
20 Kettlebell Swings (70, 53)
30 Overhead Walking Lunges. 15 each side (45, 25)
40 Pull Ups
50 Push Ups
800 Meter Run
50 Push Ups

Total Time 40:55

This looked like a good one off the CFNE site. Crossfit Craic had programmed Murph but I felt like that would be a beat down not that this one wasnt.   I screwed up the wod right after the 800m row and went right to the KBS swings.  I realized i missed them when i finished the first set up pushups.   By this time i was smoked and you never saw a more pathetic set up HSPU's.  They were about 2 abmats from the floor and were generally lousy.   Im not sure what is wrong because just a month ago i was able to bang out 20 straight.   Im not sure if it is the 2 week layoff or the smoking of my triceps last week.  I better start getting back on track or I might as well forget about any hope of qualifying for the masters.   I just dont have the intense gear right now. Im not sure if its fear and Im trying to protect my back or I am just run down from the travel and lack of sleep of this vacation.  Pretty sad that I am more tired from vacation travel than work travel.

This day marks a year of WODs captured in the Blog.  

True Rest Day

REST DAY. A real one.  No travel

Pure Strength

It feels good to be home!  Even better was the fact that I got to train with Susie again today at the Craic house.  

WOD
5 Rounds not for time:
5 Bench Press
5 Deadlift

increase weight each set
rest as needed between sets

it was fun to see Susie join our group when we were doing Deadlifts.  She set a new PR on a 5 rep DL at 240.  She made it look easy.  I think she has a 300lb Deadlift in her for sure.  

My bench is absolutely pathetic.  Not sure what the issue is, other than just not strong enough.   I was very happy that I was able to Deadlift and the back has held up fine.

Bench Press - 135, 155, 165, 175(4), 175, 180(4) I just didnt have the fire in me to really get more

Deadlift

135, 185, 225 255, 275, 300, 315, 335.

Double WOD - 1 min station wod and Drive

Susie and I managed to get 1 more workout in before we left Canton. The Weather took a turn for the worse and it started to snow with a bit of high wind mixed in. The temperature also dropped from high 30's to 11 degrees and falling.  

WOD
3 rounds for max reps
1 min each station
Air Squat
Push Press 45/25lb
Situp
Ball Slams
Rest

I got through this but clearly didnt destroy it or myself as I think Robin and Susie both beat my score handily.   I did stick with good ROM.   Total Reps  395

Tris managed to collect the eggs from Bob and Robin's hen house again.  He really loves animals and some time in the snow even though it was bitter cold!

 Before I started my trip I checked the 511NY.org website to see how the roads would be.   No report from all of the roads I would be on!  We got stuck behind a plow which was sanding and plowing for the first 35 miles and then again 10 miles later.   I think those roads were the worst of it and it got progressively better once we go past Blue Mountain Lake

DOUBLE WOD - ROW, jump, swing

The plan had been for Susie, my Brother Bob and Sister in law Robin to all hit the Craic workout together.  The best plans always seem to go awry.   One would think it would be awesome to work as an assistant athletic director in charge of facilities as you could workout whenever you wanted.  That is good but the downside is it is like going to work on your day off and that is never good.   When we arrived we walked into a project by a work crew that was not going well and my bro had to spend the next hour calling in supervisors etc to get it dealt with.   We ended up doing a whole staggered start.

Row 250m
21 Box Jumps
21 KB Swings 53/35
Row 250m
15 Box Jumps
15 KB Swings 53/35
Row 250m
9 Box Jumps
9 KB Swings 53/35


There was suppose to be another row but we missed that when we did the wod.  Oh well.  I did a 55lb dumbell swing and a 36inch monster box jump

Time 9:10



5 minute break and then

3rds:
Toes To Bar (15)
Double Unders (50)

This was a horror show.   I couldnt get into any kind of kip on my toes to bar and my shoulders and grip were awful.   double unders got better every round.
Total time 7:37

Drive and then "Christine"

Groves outside of Poughkeepsie

Made the drive to Englewood up to Canton.   I was hoping it would be a shorter drive but it wasnt it was about the same distance as the drive from Dedham.   We made good time and were able to get in a wod prior to dinner. 

" Christine "
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts (Used 185lbs vs 170)
21 Box Jumps
11:02 
Not blazing fast but not bad after a 6 hour drive and short warm-up.

Adirondack Mts in the distance

Rest and Recovery 12-24 and 12-25

I had originally planned to do the 12 days of Christmas WOD at Maxability Crossfit on Saturday morning but by Friday night my triceps were wrecked.  I'm not sure what exercise caused all of the damage.  They were so sore and swollen that I couldn't scratch my head with either arm.  This is the worst bought of soreness I have had in years.  Not sure it it was brought on by hitting things too hard after taking 2 weeks off or whether lack of sleep and dehydration was a factor as well.  Im sure they all contributed to the cause.