Core Galore

WOW!!! Yesterday took a lot out of me. I got to bed early last night (11p..I usually lay down closer to midnight) expecting to feel pretty refreshed this morning. Got out of bed and I was pretty stiff. My shoulders and upper back were pretty fatigued. Jerk singles today...let's go!!

Strength
Jerk 1-1-1-1-1@70-77-85-93-100--101%
Bar(pro.) - 95(pro.) - 135 - 155 - 185 - 205 - 225 - 245 - 275 FUGLY!!
- I may sound slightly excited about Jerk singles, but believe I'm not. The double under work I did yesterday tightened my shoulder up pretty good (I didn't expect that to happen). I got it fairly loose during warm ups, but still not quite right. I know I've lost quite a bit OH since my shoulder issue so I was interested to see where I am now. I've lost about 25lbs off my Jerk. Not surprised, actually happy it isn't more than that.
- Almost a year ago, I was trying to get my Clean to catch up with my Jerk. Now I'm vice versa. Not worried though. I've been blessed with pretty good muscle memory. Shoot...when starting Crossfit a year ago, I hadn't done any Oly lifting for 5 years and I hit a 265lbs C & J my first crack at a max..it'll come back!
- 275lbs was really ugly! Need to start working some BTN Jerks and Snatch Presses to build the strength back up.

WOD
4 rounds of:
20 Jumping Lunges
10 Pull ups
= 2:40
- A nice quick one for somewhat of a slow moving morning in the gym. I'm a big fan of anything I can complete in under 5 minutes! ;)
- Haven't done jumping lunges in years so I wasn't sure how fast that was gonna catch up to me. First two rounds were fine. Started burning halfway through round 3. Took a quick breath and finished out. I think I took 1-2 quick stops in round 4.
- All pull ups felt super easy today. All butter-jerked, as I call them, and unbroken. I actually thought about doing a 5th round...and looking back I probably should have :/

Cash Out
GHD Back Extensions 2x20
GHD Sit Ups 2x20
- Nothing special here. Just some much needed core work. I was pretty happy to be able to do the Sit Ups. I usually pass on these because they cause my back to act up. I restricted the movement slightly (hands stayed on my chest). They felt great. No pain at all, which is very encouraging to my back health.

Extra Credit @ School
10 Muscle Ups (in fewest sets possible) for time
4(PR) - 2 - FAIL - 2 - 2
*1:00 REST b/n sets
= 6:10
- I was extremely stoked to get the 4 in a row. They are becoming smoother and smoother every time I go at it. The work is definitely paying off.

T2R
2 x 15
*1:00 REST b/n sets

STC
2 x 5
*1:00 REST b/n sets
- totally felt the GHD Sit Ups from earlier in the day

Static Ring Holds
3 x ME
:30 - :25 - :20
*:30 REST b/n sets
- these are tough, but totally worth it. There were 2-3 reps in my MUs that my arms flared and I was able to stabilize and pull myself back together to get the rep. I believe it was due to this exercise in particular.