Getting out of the funk...

After a few rough nights of sleep my prayers were answered! I couldn't believe it...I finally got a solid night of rest without any wake ups from the kids, Mya, or my body. It felt great! A solid night's rest also meant I felt good enough to make it into the DP. I'm still in a post-competition funk I guess is what it is. The announcement of the first Open WOD didn't help me any mentally either. Trying to work out of it and get back into the swing of things. Hamstrings are still pretty tight from the back squats and that is making the lower back a little tender, but nothing bad. Wrist is finally feeling good again so the few days off really helped. Time to hit it...

Strength
Press  4 x ME UB @ 65% of 1RM(140#)
bar-95(8)---10-8-8-5

Old Fashioned Chin Ups  4 x ME UB @ BW
11-9-9-7
**alternate sets and recover, not a race**
- Another Push/Pull day, which I really enjoy. Press felt solid. Shoulder was a little tight, but loosened up rather quickly. Feeling better and better every week. Threw the chin ups in there just to change things up a bit to hit the pulling muscles a little differently.

WOD
4 rounds FT:
15 OH Walking Lunges (45#) (all UB, 1-2 no reps during the last 3 rounds)
10 Hang Power Cleans (135#) (UB, UB, UB, 6-2-1-1)
5 C2B Pull Ups (UB, UB, 3-F-2, 1-F-1-F-1-F-2)
= 7:31
- Not very happy on this one! I paced this one a little too slow between movements. Plan was to do everything UB. Arms were pretty roasted from strength, but I still thought it was doable. My walks to and from movements were used to catch my breath...I may have walked a little slower than I thought. Sub 7 I thought would have been a solid time for me. I got to the bar for pull ups at 6:44 and the no reps killed me. My grip just gave out on me during the last round of HPCs and never came back. I was moving pretty fast on lunges, but kept missing the floor once or twice within the first 4-5 steps...very frustrating. I don't know...just frustrated. Gotta figure out a way to battle back here and get fired up again to WOD. This whole pacing thing just puts me in a weird place mentally...I'm not a fan!

Catching Up...got some work in waiting around for Oly class to start
RDLs 4 x 5 *work up to a heavy 5*
bar-135-225---275-295-315-325
- I used straps. Felt good. I've missed these the last few times they came up in programming so I wanted to make sure to get some good work in on my POSC.  Trying to do everything I can to make sure the back issues are taken care of for good.

**Snuck some Snatch singles in as well. Working on a better receiving posture and lift off. Posture is getting better, which is taking the stress of the shoulder a ton. Last night the reps felt great on my shoulder. My lift off is still to forward though. Vid is 155# (70% of 1RM)

Boosters!

Oh the things I do to myself! Got to bed late last night. Laid down in bed around 11:40ish and my wrist was throbbing. I meant to ice it earlier, but got caught up with the kids and forgot. So I grabbed an ice pack and threw it on and wrapped an ace bandage around it to keep it their. I fell asleep with it on and woke about 4ish with all my fingers looking like mini corn dogs. I unwrapped it in the dark and went back to bed for another 30-40 minutes before I got up for DP.

Insert side note: About 3 weeks ago, I iced the same wrist before I went to bed, but I wrapped the pack around the entire wrist. In doing this I froze a nerve in my hand. So for the last 3 weeks I have been experiencing a "pins & needles" type feeling on the top side of my right thumb and index finger and directly over said nerve in my wrist. Everyday I get a little more feeling to it, but it's still not gone. I find it kind of amusing to play with nerve at times actually when I'm bored.

We had another lively Friday crew at the DP this morning which makes it a little easier to get after it.

Strength
Cleans 3-3-3-3-3@63-70-77-85-93%
bar (5 pos.) - 135 - 165 ---190 - 210 - 230 - 255 - 280 (2)
- Jumped on the platform a good 10 minutes before everyone else so I had a little more time to work through my sets. Timing was much better. I didn't feel as rushed. I was on my last set as most people were cleaning up and getting ready to start the WOD.
- Focusing on a much better bar path from lift off and active wrists as I go through today's sets. Pretty motivated after watching a buddy of mine PR his power clean last night.

Jason Carlson, CF Freedom, treatin' 305# like it's baby weight!

- All sets felt great. 85% felt much lighter than it did the week before during 5s. First rep of 280 flew up as did the second, but upon receiving the second and starting the squat I busted ass as I stood it up. Had to put on the boosters to get that one up I guess. Stepped back a minute to gain my composure and went at it again for the third rep, but got stapled at the bottom because I couldn't keep myself together. 

- Progress has definitely got me excited for singles next week!

WOD

4 rounds of:

5 Burpee Box Jumps (24')

10 Pull Ups

15 OH Walking Lunges (45#)

= 6:02

- I needed a WOD like this one. I love wear and tear on the legs. I tried to pace myself once again and did a little better this time. Still trying to figure out what is too much and what is not. 

- Kept moving during the BBJs. No stops just kept plugging along. 

- Most proud of the fact I did all pull ups unbroken and no missed reps. Had plenty of pull in grip strength through the entire WOD. 

- I had one break in the 4th round at rep 9...other than that it was all unbroken. 

- Solid WOD. Really caught up to me and I was blown out at the end. 

Cash Out

ME 500m Row = 1:36.6

- I'm short and I hate rowing!! There I said it!! Trying horribly to learn to keep my stroke cadence down. I held 1:32ish I believe for the first 250 and then saw it drift back to 1:38ish. My buddy Fain pushed me back up to the 1:32ish pace for the last 100 meters. Now my legs are really shot!!