Attempts and Failures

Today's WOD ended up being a new attempt at something and utter failure of another.
The mainsite called for this:
1000m row
50 DB snatch
750m row
35 DB snatch
500m row
20 DB snatch

I have never done a dumbbell snatch...how hard could it be, right? I watched some video, had Chip watch them too so he could critique my form, and thought I'd be ok.  I wasn't going to do the RX'd 40lbs, but would scale.

The WOD went like this.  Did some warmups of arm circles, stretches, sampson lunges, air squats, supermans....then grabbed a 15lb DB and attempted a few practice snatches.  Boy, that did not feel good. And it was awkard. I did a few more. I grabbed a 10lb, I tried with my left hand. I grabbed a 20lb and tried again. Ugh. I could not get the form right. I couldn't get my arm locked out, I was all off balance, Chip said I kept dropping my chest, I was not "violent" enough. The pain in my right shoulder/lat is searing at the moment...it has been for weeks. Its stress...not injury. It's a firey pain though. I decided that snatch was not going to happen. I missed having a coach, I missed Jerry.  I missed my lifting partners, tears were welling up in my eyes. Not only that--there are mirrors everywhere in globo gym. I had on a shirt that had been tucked away for awhile---the rubber tire that was all the sudden in my face made me want to cry even hard.  I threw the dumbbells back in the corner and stalked off to the rower.

If I couldn't snatch, I was going to row. And I would row a most miserable distance--- a 5k. This distance on a rower seemed like ultimate torture to me so that's what I would do.  I strapped in and started pulling. The meters ticked by slower than the Jeoporday theme song.  I fell into a rhythm-pull, pull, pull.  I had college b-ball highlights on the TV in front of me and good 'ole AFN music to keep me charged. haha, right.

I kept a solid 2:10 pace for the first thousand meters or so--4000m more to go? Wow...what did I do to myself.  I just drowned out my thoughts and kept driving the legs and pulling hard. I was pulling so hard, I pulled the rower off the rubber part of the floor I was on and into the walkway. Ooopps.  I did this twice so I had to stop, move rower back and get back on.  I lost some time but I also go to wipe the sweat from my hands, which I swear saved me from massive blisters!
FINAL TIME: 23:36 (Damper on 5)

Not bad for a first attempt so I guess that makes it a PR! :)
Finisher:
2 Rounds
20 back extensions
50 full situps

Screw the snatch-I hate snatch.

Cleans and Backyard WOD

WOD #1:
5x5x Power Cleans

Totally need to start working these so I don't embarass myself at the Cert in May.  Next step will be to get some video next week of some attempts. 

Sets looked like this
45, 65, 70, 75, 85, 90.

These actually felt better and better the more weight I put on the bar. I think I could have done more if I wanted to, but the no drop policy at the gym definitely deters me "going heavy".  I can't wait to see what my new 1x Max will be--with this WOD so strong I think I can defintely hit 100+.

WOD #2:
3 RFT
400m run
15 ring dips
20 ABMATS
Time: 14 and some change...

I did this WOD in my backyard. Finally got the rings set up on the garage! Picts to come soon.
Earlier in the day I was goofing around making Chip jealous and actually did an unassisted ring dip! Yea! It was my first one. I was pumped. This little WOD was fun despite my still screaming hamstrings.  My 400m run is all uphill for 200m and boy to those hamstrings let me know it. The ring dips were done on the "floss" band and done no less than 7-8 in a row and felt great. ABS were a breeze since I haven't worked the abs in about a week.  The rest was good for them! :)

The time would have been faster but after the run in the third round I had to also chase Mack 'Houdini" Gabriel around the yard...my little cat escaped the house this afternoon.  This seems to be a new hobby of his.

My new goal is to do at least one ring dip every single time I walk to the garage--time to get in some ring work!

Felt great today to get in 2 solid WODs. Off to the city of Rotenburg ob der Tauber tomorrow for some sightseeing!

Running...how I forgot about you!

WOD:
5 RFT
400m run
20 box jumps
15 pushups
Time: 26:00

Does this look slow? Yes, why yes it is. Did this at my house in my yard.  The run is straight uphill for 200m. After 75 OHS yesterday those hamstrings were angry! Then box jumps...oh...i forgot how much those are not fun since I haven't done them since December.  Nor have I run outside since then...what a change of pace.  Good news is that the pushups felt great today!

I am thinking about using this as a benchmark WOD for myself for the next few months.  I know the girls and all are good ones too, but given the lack of a box, and a normal pullup bar...well, enough excuses.

The double didn't happen today given I spent all morning at the hospital with Chip for his checkup appointments.  Given the mood I was in when we left, I'm lucky I got a WOD in at all! :)
That place just makes me very very cranky...

Overhead Work

After 3 nice rest days and spending quality time with Chip, including several long walks, it was time to hit the gym.
WOD:
20 Min AMRAP
15 Back Extensions (Subbed Good Mornings w/ 12lb bar)
15 Knees to Elbows
15 OHS (45#)
Rounds: 5 1/2
I was pretty excited about this WOD since I could actually do all the moves! :)  The weight for OHS was RX'd heavy and I went as heavy as I could.  I've worked OHS several times in the last few weeks and I could tell it really is paying off.  I did all the rounds but one unbroken.  Knees to elbows were rough, I couldn't hold onto the bar to save my life...I miss chalk...

Today was also the start of the Gabriel's embarking on a healthy eating regiment.  I'm going for the zone again since it worked well last summer and it still allows some dairy. I can give up bread, but not my cheese! Chip just needs to stop stress eating and doesn't want to gain weight while rehabbing from his stroke.  He's put me in charge of that mission.

Today looked like this:
Breakfast on the run--1/4 cup cottage cheese and grapefruit (about a half)
Snack-Small slice of some kind of yummy wheat bread w/ teaspoon of sunbutter.
Lunch-3.5oz Chix breast cooked w/ lemon juice and pepper, homemade guacamole, a few tortilla chips, 1 small pear
Snack-ligh babybell cheese round, 5 strawberries
Dinner-Beef Broccoli Stir Fry and Fried Cauliflower Rice and .25l of beer
http://cfscceat.blogspot.com/2010/03/broccoli-beef-stir-fry-with-fried.html

Yes, that's right folks, Erin cooked twice today! Amazing what you can do with time on your hands.  I used things I haven't used ever really--lemons, ginger, flax seed.  And you know what? It all tasted good and I wasn't ridiculously hungry.  Is there room for improvement here? You bet, but honestly, I live in Germany now--the land where beer and wine are still cheaper than water. And bakeries are everywhere--including the local home depot. I know each day will get better and easier and my choices will get better and better. Tomorrow is steel oats for b-fast and leftovers...I'm hoping for a double WOD tomorrow.