DOMS

What I should be doing to avoid DOMS

Yesterday my left arm and lat were sore but nothing compared to my right lat and arm today. I woke up in the middle of the night and my right lat/rotator cuff was on fire.  It must have been the way I was sleeping on it.   I had thought about doing some kind of wod but decided that running was probably the best choice given my condition.   Of course once I started running everything to started to loosen up well.  First 3 miles between 8:30 and 7:55, 4th mile 7:30 - 5:45 pace and then mile 5 easy recovery plus a 6:30 pace for 3/8th of a mile.  Good to get some miles in!

Crossfit is my 2nd job

The program called for a me to

A) SQCLN - build to 1 RM
B) split jerk - build to 1RM

I combined them as I was not about to drag the Jerk boxes out  or do 2 sets out heavy cleans.  Not sure that is what the programming meant or not but thats what I did.

a.  95, 135, 155, 155, 175, 185, 205, 215, 215 = loaded up the weight for 225 and decided It wasnt going to happen.  Strength just wasnt there today.  Might be the four days in a row or something else. Just not sure.

b.  95, 135, 155, 155, 175, 185. 205  failed at 215.  Big disappointment.  Considering I did 235 last time. 

WOD 1 
5 Rds for time
50 Du's
10 Push Jerks at 155lbs
rest 1 minute between rounds

Double Unders went well 2 attempts at most in each round.  Push Jerks I had to break up 5 and 5 or 6 and 4 etc...

Total time with rests - 14:56

Rd 1 - 1:31
Rd 2 - 2:39
Rd 3 - 2:03
Rd 4- 2:36
Rd 5- 2:36

2 hr break

WOD 2 
15 minutes on Airdyne at moderate pace - 249 calories

WOD 3

Mary 

5 HSPU
10 Pistols - alternating legs
15 Pullups

9 rounds plus 1

Drills and WOD

Repeat of a few days ago of Snatch Balance work.  Just trying to work on my speed.   Really focusing on not having my chest lean forward on the down portion.  

Hang Snatch - 7x2 More about skill than weight

95, 115, 115,115, 115, 125. 125 - Video tapped the last 3 rounds.   

WOD

10,9,8,7,6,5,4,3,2,1 of

OHS @95lsb
Box Jumps

8:49

The first 3 rounds of box jumps were good but then i had to mix in some step downs.  Not acceptable.  Need to do 3x10 unbroken work.  Box jumps need to be addressed so they dont let me down.  

KBS, Burpees, Wall Balls and Double Unders oh my....

A simple old school WOD and nothing else.  Really looking forward to this one.  My double unders are solid, the swings shouldnt be too bad and well burpees are burpees.

for time
50 DU's
20 BUrpees
20 KBS@70
10 Burpees
10 KBS@70
50 DU's

Really happy with this, all swings unbroken,  all burpees pretty good,  double unders were 33 & 17 and them 23 & 27.

Time 3:57

Decided to stick around and join the 9am class as it was a longer wod and I think I need some of that as I get ready for Norcal.

15min AMRAP

50 Wall Balls
25 Burpees
50 Double Unders

2 Rounds 55 reps.

Lack of quality

I'm suppose to be videotaping all of my Oly lifts which is a pain in the neck. This is one session that the world would be better off not seeing. I don't think I got but 1 or 2 clean lifts the entire session.   I was hoping that the poor session wouldn't carry over into the muscle ups but even that didn't go as I wanted.

A) PJ 6-4-2-6-4-2

6@135lbs
4@165lbs
2@185lbs
6@155lbs
4@175lbs
1/1@195s
1/1@195s  just not clean. got them up but was slow and sloppy

B) high hang snatch 7x1
115, 115, 135, 135(f), 135(awfu) footwork was terrible, 115, 115


10 MU's for time
rest 5mins
x 3

Round 1 = 9 reps and 1 - 55seconds
Round 2 = 5, 2.1,1,1  Did the first 5 in 27 seconds. Probably should have broken them up - 2:17
Round 3 = 3, 3, 1,1,1,1  - 2:13

Total time - 5:25

Not at all satisfied with this effort.

XMAS Day

Rest

XMAS eve Red Line

I should know that whenever a WOD looks easy on paper its going to completely kick my ass. Today was suppose to be a rest day but I wanted to do the programming the coach gave me for Saturday and take XMAS day off.

row 250m
10 thr @95lbs
rest 3min
x5


You know its bad when the Thrusters are your rest.  My rowing is complete crap right now.  My goal was sub 1:30 every round but it didnt happen.



Round 1 - 1:13   250m pace 1:26
Round 2  -1:21   250m pace 1:28.6
Round 3 - 1:32   250m pace 1:32.8
Round 4 - 1:31   250m pace 1:41.8
Round 5 - 1:36   250m pace 1:40.2

Total rowing time 3:57 1250m 1:35 pace