Wednesday Rest Day / Thursday Cleans

Had to take a rest day on Wednesday. My legs were screaming and I needed a break.

Thursday WOD

Started with junkyard dog. Always fun!! Then moved into the Burgener warm up and snatch progression.

WOD
Power Clean 5x3

One big thing I learned is that I need some new wrist wraps. I got almost a year out of my current pair but they are not cutting it. As usual I was setup by myself in the side corner. Did a few warm up sets at 135 and 185 working on speed. My wrist turnover has improved a lot in the past year. Moved into 225 with zero issues then made a mistake by jumping straight to 245. 1 rep only the first round. When I went to rep number 2 I completely forgot to shrug. And as Coach says once the elbows bend the power ends. Regrouped and did 2 reps but failed on third due to bad grip. Dropped to 235 in hopes to knock out 3 and I was clearly done. Overall disappointed that I did not hit 245 for 3 but the lift is feeling and looking a lot better. I need to get a video next time.

2011 Games WOD

Rough one tonight. Started with Junkyard Dog and the Burgener WarmUp which is standard for all this week. It is really a great way to warmup. It gets my blood flowing and gets me in the mood to start strong. The only downfall for the day was that about two hours before the WOD my legs started cramping up. I pulled out the stick and rolled them pretty hard for an hour or so. It helped quite a bit.

WOD
60 bar facing burpees
30 OHS (120 #)
10 Muscle ups

My goal going into this was to make it to the OHS.  My cardio has seen better days and I need to work on it. Goal was to just keep moving. I ended up with 61 total reps. I made it through the burpees and needed a long few breaths before starting the OHS. I only had 20 seconds so I took a deep breath and then grabbed the bar and did a squat snatch. +1. :)

Fully expect my legs to scream tonight. After a nice big salad for dinner I am going to hit the steam shower in the basement and call it a night.

Legs are Thrashed

Woke up with morning to the tightest legs I have had in months.  I need to push the water like mad today and get out my "stick" to beat the lactic acid that's built up.  Big WOD in the gym tonight.

10 min AMRAP
60 Bar Facing Burpees
30 OHS (120#)
20 Muscle Ups

My goal is to get at least 1/2 way through the OHSs.

Pulling iron

Great night at the box. Caught up about 75% from PTO and had to drop Jacqueline at dance at 4:30 so went ahead and jumped into the 5 pm class.

Warmup
Junkyard Dog
Burgener Warm Up

Always a good time!!

WOD1
Clean Grip high pulls on a 2" plate
3x3

Stopped at 225. Pretty happy with that. The 2" plate was new and more difficult than I thought it would be.

WOD2
Deadlift on 2" plate
3x3
Felt pretty warmed up so jumped right into it. Sets at 225, 315 and 405.

Back from PTO

An absolutely killer week of vacation. Time with the girls and time to relax was worth it. Ready to get back to work. Hopefully I will catch up quickly.

Checked the programming for the week at the box and excited to see a complete week of snatches!!!

PTO / Long Weekend / WODs

Took Friday 11/16 through all of next week as PTO.  I am at the point where I'm almost not able to accrue anymore vacation so I felt it was time to take a bit.  I also needed a break from the grind.  Re-org at work and other things going on pushed the stress level up.  The silver lining to that cloud is that it has really energized me to get back into the box.

Went out with good friend who was in town from Chicago on Thursday night.  Got a nice round of golf in on Friday.  Saturday rolled around and stopped by the box at request of Jacqueline to see the new space.  I was really happy when we got back in the car because she said that she wants to start going to Crossfit more often.  They are putting in a "tween" room so that kids can do homework and other stuff.  Essentially the older kids have a space and they don't have to hang with the toddlers.  Ryan also was telling Jacqueline about the Crossfit Kids class that they are about to start doing and she is energized about that.

Saturday WOD
CFP 045
1000 m Row
100 DUs
50 Box Jumps

I pulled this one out of the WOD book and set the garage gym up (posted pic to Facebook).  Jacqueline wanted to keep me company which was also quite nice.  Got on the rower and had her push the button to do the countdown.  She even went 3 - 2 -1 GO for me.  It was awesome!!  Row came in right at 4:05.  I know I can go harder on this one but I did not want to gas myself.  Got into the double unders and I'm embarrassed to say they just weren't flowing like they normally do.  I could string together sets of 5 or 10 or 8 or 7.  Real disappointing but I kept at the DUs instead of reverting to singles.  On to the box jumps.  First time I've really used my 24" box at home (other than sitting on it in the garage).  I was a little leery about how it would hold up but I'm happy to report that it did great.  Box jumps are getting better for me.  I'm putting in nice solid sets of 5 and up.  It's all about rhythm.

Final time was 15:44.  Not my best but as I've stated here before the METCONS are always tough for me.  I need to hit the rower harder.

Highlight of the WOD had to be when I got off of the rower Jacqueline hopped on and rowed a 1000m.  She did it in right about 10 minutes and she was so pleased.  That smile was great.  I'll continue to keep asking her to participate with me and that will be one great thing about doing more workouts at home.  This is something that I'd really like to see her continue on with.  Now, if only I could get Alexandra to do it too.  :)

Grip needs some work

FUn WOD at the box.

WOD1
Floor Press 3-3-3-3

Ended on 225.  It's a bit weird to do a bench press on the floor.  Instead of the bar hitting your chest your elbows hit the floor.  NOt quite comfortable with that at a high weight.

WOD2
Snatch Grip Deadlift  3-3-5-3

I ended on 315 the last time I did this lift and remember that my thumbs were killing me on the hook grip.  It's hard holding the weight on my snatch grip because I am collar to collar.  It also does not help that when I hook grip this much weight my thumbs are destroyed.  I should use lifting straps on this movement but I need to get my thumbs conditioned better.  I stopped at 225.

Major Construction

Major construction at the box this weekend. Ryan and Kyla took over the space next door so we had to get that wall down. One thing I am really happy about is that we are going to start having some OLY classes and yes, I am going to get to run a few of them.

SWEET

SDHP

Made it to the 6 pm class tonight. Great time to workout. Prior to heading into the box I checked the box site and saw that Ryan and Kyla have added on more space to the box. It looks like it will double in size which is great. I am hopeful that they will add an Olympic class at least twice a week.

WOD1
Find your 5RM SDHP

Started out nice. I have learned not to rush these lifts. 135,185,205. Lost grip on the bar after 3rd rep at 205.  Need more chalk.

WOD2
15 min AMRAP
Stop sign sprint (was a jog at best)
10 burpees
20 KB swings (went with 1.5 pd)

Made it through 3 rounds. Not happy with that but overall my cardio blows. Really need to get with it.

Back on the blog

Back at the blog.  Taking advice from the firebreather himself "John Durocher" and using the blog as a nice outlet.

Headed back into the box tonight.  The days of lifting and rowing in the garage are a bit monotonous.

Tonight's WOD
50-40-30-20-10
Double Unders
Knees to Elbows

Looking forward to this one.  Double Unders are no issue for me.  My problem with double unders is hitting my goal of 100 straight.  I just can't seem to get past the mid 90's.  Purely mental block at this point.

Will report back on the results later tonight.