Travel Day

Up early to get to Vegas so that I can get through all of my meetings.  Productive day with very few distractions.

Out of the norm

Another couple of wods that I just havent done very often.  Im still having a hard time getting out of bed early.  I am defaulting on the extra sleep hoping that will help me recover.   That said I was still in the gym just after 7:30.

A1) weighted pullups - 5x5 -

rest 30sec

A2) weight dips 5x5 

rest 2mins  -

All rounds @45lbs.  Failed on the last rep in the 5th round of pullups,   4 Rounds of strict. Gave myself a few kipping in round 5.  Felt great on the dips.

 

Lynn 

5 rounds - record time but don't rush 

max reps BW bench press 175lbs

max reps pullups

I was struggling trying to stay out of the way of the class on this one.  

Rd1 - 5, 22

Rd 2 - 6, 25

Rd 3 - 5, 11

Rd 4 - 5, 15

Rd 5 - 5, 21

I missed the part where the breaks were suppose to be short. this WOD took me 24 minutes to do.  I have to say that my grip/forearms were shot from the weighted pullups.  Mentally I wasnt really ready to push myself to get those extra 3-4.

Finisher 10x15 double-unders

This is the best these have felt in a long time.  Only 11 attempts to get 10x15. 

My left shoulder is bothering me a bit.  Will need to work on that over the next week.  I will be in Vegas this week and the box is a 30 dollar cab ride each way.  It might just be the hotel gym and body weight stuff and a dumbell wod.   If you have any ideas please post in the comment section. 

New Movements

My coach programmed a new movement - Rear foot elevated squats.  I have seen them done but have never done them before.  Looking forward to see how they go. 

 

 

A) - Rear foot elevated split squats with dumbells - 8-8-8-8 -- rest 1min betwee legs - 3mins between sets 

warm up with 2 30lb dumbells

 

2-40's for 8 left and right

2-45's for 8 left and right

2-50's for 8 left and right

2-55's for 8 left and right

 

I think next time I will go with 55 right from the start.  

 

 

B) - Hang Squat Clean - 3 on the min for 10mins - view as skill work 

Did 3@135lbs for 10min

 

 + 

not for time 

5 rounds 

15 GHD situps (add weight and do them slow) 

15 Unbroken double unders 

15 Wallballs

 

For some reason I really struggled getting 15 DU's in a row.  It seemed every round i would get 13-14 and then mess up. I ended up doing close to 50 per round.

Surprised Myself

I have been joining the class for the warm-ups and I think I have everyone confused as on Monday the wod lined up so today they all thought I would be joining them for C&J 1 rep max.   Did pass my mind that might be fun but stuck with the plan.

On the min for 20min 

even mins - 2 Squat Clean @205lbs 

odd mins - 3 muscle ups

I have to admit that I was a bit concerned about doing this for 20 minutes.  I wondered if I would even make it past 10 minutes.  Could I do 15?  Maybe I should do 10 and call it a day.  3, 2, 1 go....

I really tried to focus on my form in both movements so that I would use minimal energy,   I decided to just worry about the round and rep that I was on and dont think any further ahead.  This kind of strategy has been very effective for me historically and it worked again today.  The cleans didnt wreck me nor did the muscle ups.  No fails across the board.

Rest Day

Good to take a rest day

Snatch Work and High Intensity

Mobility warm-up

50 Minutes of Hang Snatch practice - used 75, 95 and 115 and just worked on my form.  Rep schemes of 3-5.    Just drilling, drilling, drilling.   Right knee is still caving in a bit on the squat and my head is still moving around too much.  Im like a bleeping bobble head.   This is not any fun but required to get better.


WOD

30 Thrusters at 95lbs
500m Row

This was way too slow.   1:20 to finish 30 Thrusters. This should have been around a minute.  By the time I got strapped in and moving i had probably burned 1:30 minutes.


Total time - 3:20.

Diane

Hurricane Sandy in on its way through mostly gone at this point but classes at Craic were canceled as a precauton.   So I had the gym to myself.   Probably for the better so that I could suffer in peace.   My handstand pushups are improving but nothing to write home about so I wasnt really looking forward to this at all.

Diane - 21-15-9

Deadlifts @225
Handstand Pushups

Finished the first set of DL in 24 seconds
The first round in around 2 minutes

2nd Round I was at 3minutes after DL's
Then the wheels came off it took me 8 minutes to finish the rest.  Might as well used a sundial.

Forgot to mention that I used 45lb plates and an abmat.

Time - 11:24