Tuesday, April 19, 2011

Strict Press

It has been a LONG time since I've hit a strict press WOD.  I went into today feeling pretty worried about how my shoulder would hold up.  I was worried about pain, but mostly the pain to my ego if I could barely lifts anything. 

That wasn't the case. I hit a huge PR!
The ramp up looked like this:
55, 65, 75, 80, 85 (90 failed)

From December this was a 7lb PR...I hit 80 sometime when I was in Germany, but can't find record of it. Soooo....woot! PR!

WOD 2:
12minute AMRAP
5 push press (65#)
25 airsquats
Total: 8 rounds 27 reps  just 2 squats shy of a full 9 rounds.  Intensity felt good and so did the shoulder!

Monday, April 18, 2011

The Harold

Ok, I am a bit behind on blogging.  Mother in law was in town last week and just didn't have a lot of extra time to blog.  We'll start fresh again. I've decided its time to really start to HTFU (harden the fuck up) and get strong.  I had great results with the paleo, died off dealing with the shoulder injury, and now its time to get focused.  I've got a half marathon in 6 weeks and I really want to do 2 triathlons this year.

Today's WOD:
7 rounds for time:
7 deadlifts (155w/225m)
9 C2B pullups
200m sprint
Time: 25:15

I HTFU'd and did the 155# deadlifts and did pretty well.  Kept a solid pace of 4 touch and go, then three.  Pullups were my disdain, but I was focused on getting 2 solid kips in a row each round.  I was just happy to do that volume with nothing hurting in my shoulder! yea!

Tomorrow is strict press--we'll see how the shoulder does.  I also have to go back and record last week.  The highlight was a 5x back squat at 150 that seemed easy! :)d

Thursday, April 7, 2011

10,9,8,7,6,5,4,3,2.1 reps with a 200 meter run between each 
Burpees, KB Swing (Heavy), Box Jumps (High)
45# Swings, 23"box for me...24:40

Finally made it back to the box!  I thought I'd get through this much faster than I did, but worked up a nice good sweat.

Wednesday, April 6, 2011

Exploring the Trails

Today was a beautiful day outside and I had to take advantage of it.  I accidentally slept right through my alarm this am and missed crossfit.  I was pissed, so I had to end the day with a long run.

I am running the Virginia Wine Half Marathon on June 4th and have been slacking on my training.  Time to get to business.  I decided that I would just go run for an hour at whatever pace the body allowed.  I kept a 10 minute mile pace, for the full hour, and I'm pretty happy with that for a 1st training run of the season.  Room for improvement, but I didn't die and I only stopped for traffic and to stretch a few times to work out the kinks.  I covered a full 6 ish miles--just have to do that twice and I'll be in good shape.

I enjoyed hitting the trails by my house and it was the first time out there--the trails are nice and crowded with bikers, but I've got clear space to run for miles and miles which is pretty cool. The bikers just make me want to get back on my bike though---its much much less painful than running.

Back to CFOT tomorrow morning!

Tuesday, April 5, 2011

Back at it


Wod1). Tabata Row, track calories and record lowest interval over all 8.
Rest 2 minutes then…

3min AMRAP Overhead Squat (95w, 135m). Record total reps in OHS. (Sub Front Squats)
Final score of wod1.) is lowest interval  rowed (in calories) times (x) total reps in the Overhead Squat.

Rest 3-5 Minutes

Wod2.) 21, 15, 9 Wallball and Pullups. If you struggle with hitting the target in WB or if there simply isn’t enough Medicine balls sub DB thrusters (15lbW, 20lbM)

This was a nutty WOD.  The rower wasn't cooperating with the tabata timing and threw me from the beginning.  Lowest was 4 calories, highest was 6.  I had to sub the OHS for FS and did 85#...i just wasn't feeling all that strong on the cleans. The body just wasn't moving smoothly.  But it did manage 30 squats in those 3 short minutes. WOD 2 was a total wash.  I got through round 1 and on the last few pullups i had shooting nerve pain again down the back of my triceps.  I don't know what's causing it, but I'm officially on pullup rehab...back to ring rows, strict, and band pullups because my poor ass kipping form is killing me...and is bound to hurt me in the long run. 

Today I awoke to a major thunderstorm and what sounded like hail and no power. I rolled right over until the sun came up. 

Time to hit it HARD tomorrow. 

Sunday, April 3, 2011

Rest Week

Rest week is over.  I took a whole week off to rest the shoulder and the body.  I was mentally and physically exhausted.  I had grand plans to get a few long runs in and a few bikram yoga sessions, but I only succeeded in the latter.  The two yoga sessions I hit felt amazing and were really rejuvenating.

This week I will make a more concerted effort to hit the trail after work for a run--I have to! That half marathon is not going to run itself! :)

I did a few sets of pushups tonight and the shoulder felt great. I'm going to start back light, but as long as I can do pushups, burpees, and some light presses we should be back in business!