So my last post was over a week ago--I promise I've not been a total slacker. A total eater, I will admit to being!
On the day of my last post, I actually helped my friend Jason coach a fundamentals class at the Schweinfurt gym. He had a group of 4 women, most of them with little prior athletic experience, and we worked on deadlift and push presses. We had to work with a few pretty hard on the form, but we got everyone to an acceptable level before pressing on to the WOD. 10-9-8-7....med ball DL, push presses. It was fun to help push them through those middle rounds when everything hurt and form was miserable. Pressed hard on slowing down and doing each move properly. Then I did the WOD myself....
15lb DB push press
Time was about 6 minutes. DL's felt strong.
The next several days were spent with my best friend Nikki and Chip. We went to Oktoberfest then spent the last few days hiking in the Alps. Photos to come!
A week after my last WOD, countless liters of beer later, bread, spatzel, bread, schnitzel, etc I hit the WOD "Jack" at CF Ramstein.
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
I used just a 45# bar, 1 pood, and a 20" boxjump. I should have done more on the PP, but I did all 9 rounds unbroken. KB's were also done unbroken. The box jumps sucked---it has been a LONG time since i've done real box jumps. They used to be in my "wheelhouse", but that is no longer.....but I powered through! 48 hours later however, I'm still super sore in my right shoulder/neck and its on fire. Also, I felt extremely sluggish, fat, bloated during this WOD. Carbs MUST come to an end very soon.
Today I hit a 1000m swim at the pool with Chip. The shoulder was tight and sore and sticky when rotating but I otherwise felt strong. Some MWOD and stretching are in order for tonight!