Up Again...

Rough night with kids so there was no waking up for DP going on today. Wouldn't be able to make it to Prevail tonight either so I put a little something together during my lunch again to keep me from hanging around in the teacher's lounge (if you didn't know this...it's the worse place to hang out at if you are trying to eat healthy...and YES I love hanging out there most days).

Skill
4 HSPUs OTM for 10:00
4 - 4 - 4 - 4 - 4 - 4(1 kip) - 4(3 kip) - 4(all kip) - 4(all kip) - 4(all kip)
- Been working on better technique for awhile now. Had to take some time off due to the shoulder problems though so it's been awhile.
- Really focusing on strong hollow hold, descending to a tripod position, driving up in a pressing motion (as if under a barbell) to transfer strength. On the kip, keeping that hollow hold through the loading and driving the heels straight up, instead of into the wall.
- Technique seems to be working. Got through the first 5 sets unbroken and felt very strong. Most of the kips felt strong as well. There were a couple I could instantly tell I kicked more into the wall and struggled to lock out. The ones where my position is good on the load and kick is up feel weightless, literally.
- This was a very big confidence booster for me. I tried this back in late Nov.  - early Dec. and did 5s, instead of 4s, and struggled badly. I couldn't complete the 5 reps in the minute on any of the last rounds I believe, even with kipping.

First set of HSPUs...all strict

Last set of HSPUs...all kips

WOD

4 rounds of:

2 Muscle Ups

30 DUs

= 7:16

- Nothing too crazy here. Second attempt at incorporating MUs into a WOD and finally successful!! I wanted to wear the shoulders out just a bit while still being able to pull off MUs. I did the first two rounds unbroken for both movements. On the third round, I got the first MU and struggled for a while to get the second. Finished third round in 4:52. Really had to work for the last 2 MUs. 

- Definitely good progress. Just gotta keep hitting it weekly. 

I'll Accept It This Time

Thought about ditching out again on DP this morning, but the sweet smell of 5#s of Kalua Pork roasting in my oven all night got me out of bed pretty easily. Mya usually waits for me to go downstairs with her so I can feed her on my way out the door. The smell had her tail wagging as soon as I sat up in bed. She ran downstairs while I went to the bathroom and ran back up in excitement by the time I got out. I love that dog! Plus, the Friday DP crew never disappoints!

Strength
Back Squat 1-1-1-1-1@70-77-85-93-101%
bar(10) - 135(5) - 185(5) - 225(3) - 255(3) --- 285 - 312 - 345 - 375 - 405 - 425 PR
- Always excited to squat!! Super excited because I finally get to set a 1RM. Since starting Crossfit, 1RM Back Squat day has always eluded me. I've worked up to a heavy four (365), but never a 1RM. I even had a squatting buddy, Ritchie, to push me a little today. Everything felt solid. Back felt strong through out all lifts.
- I was super stoked about hitting 425 at first, then I saw the video of it. I wasn't quite sure that I hit the proper depth. Watching it back on phone really had me questioning my lift. I got to work and watched it on my computer and feel better about it. At the lowest point, I'm definitely there. I'm still not happy with it though. I typically live in the realm that if you question it, it probably isn't. I'm gonna change up training squats and start going A2A for depth, which in turn will help get me out of the hole in my Oly lifts anyway.

425lbs Back Squat

WOD
15-12-9-6-3
OHS subbed Back Squats (115#)
Burpees
= 5:38
- Disappointed in that I couldn't do this WOD. My shoulder felt better, but not good enough. I thought it would be alright. I tried 2-3 reps just before the WOD started and I couldn't even get halfway. Last second switch to Back Squats so I wouldn't slow the class up anymore.
- Looking back wish I would have done Snatches instead or gone up to 135 on the weight for Back Squats. I moved well through the WOD though for what I did do. Burpees were a ton easier though without having to do OHS.
- Going to see the miracle worker, Dr Sing, tonight. Hopefully, he can do his Mr Miagi magic to fix things up.

Cash Out
25 GHD Sit Ups
25 GHD Back Extensions

Does Anyone Love Burpees?

I love 3 day weekends! Nothing like an extra day to spend with my family, especially when the weather is nice. It's the middle of January and it feels like an early Spring day. I love the sound of snow melting!! Decided to for go the DP this morning and hit up the 9:30a crew with the fam.

Body is feeling good coming off Max Out week at CF Prevail. Back is a little stiff, but nothing a good warm up can't fix. Walked in to a good sized crew ready to get after it.

Strength
Back Squat 5-5-5-5-5 @ 55-63-70-77-85% fo 1RM (405ish)
bar(8) - 135(8) - 185(8) --- 225 - 255 - 285 - 315 - 335*
- Never got it to max back squat last week, so I took an educated guess off of earlier squat sessions of where I am. It's somewhere around 405, +/- a few pounds.
- BS is by far my favorite movement. I love squatting! So I'm pretty excited to get this into regular weekly programming.
- Focus today was being fast out of the hole, staying upright, and getting deep.
*Last set was 335, should have been 345, but I was running short on time and messed up my math. Didn't even realize it until right before I started writing this blog...not very happy about that.

WOD
1-2-3-4-5-6-7-8-9-10
  Lateral Shuffle (roughly 10 yards)
  Burpees
= 7:20*
- I was not happy about this one! Legs burned out pretty fast after squatting. I was trying to stay low in the shuffle, but by round 4-5 that was a no go. This one was a bit harder than it initially looked. My legs were pretty shot afterwards and so were my shoulders for that matter. Somewhere around rounds 6-8, my mind started to wonder during the shuffles and I lost track of what round I was on. I went back down to the last round I could remember completing. I finished behind Alex and in front of Cannons, but on the wrong side. Tired, but not wanting to cheat work, I went back and did another round of 10 so I really have no clue what I just did or what my time is, but no one can say I didn't do all the work...that's for sure!
*Time does not reflect additional round of 10.

Cash Out
25 T2R = 22-3
Eccentric GHR 2x5

Quick Link
Mark Rippetoe explaining the bar position on the squat