Falling Behind...

Busy, busy, busy...here's a quick recap...nothing special.

9.17.12

Strength
Press - 5 x 5 @ 80% (230 1RM)
bar(10)-95(8)-135(5) --- 185 - 185 - 185 - 185 - 185 w/ a spot
- Failed on the 5th rep of the 4th set. Charlie spotted for the 5th and I squeezed out all 5. Good work tonight.

WOD
4 x 500m Row (3:30 REST)
Damper @ 6
1:42.7/500m
29 s/m
Total Time: 6:50
- More rowing...yea me!!


9.18.12

Strength
OHS - 7 x 1
bar(10)-95(5)-135(3) --- 165 - 185 - 225 - 245 - 245 - 255 PR - 275 PR
- Very happy with 275! Running pretty low coming in and wasn't overly excited for OHS. The first crack at 245 was hilarious. I sank down into a squat and my heels came up higher and higher. I was on my toes by the time I was parallel. During that rep my shoulders loosened up some how and the next three reps were flawless. Felt so good at 275 I would have went for more, but time was out and I had to move on to the WOD.

WOD
3 rds of:
  12 Deadlifts (225#) (all UB)
  6 HSPUs (all UB)
then...
3 rds of:
  12 ball slams (30#) (UB-UB-8/4)
  6 pull ups (all UB)
= 4:44
- Great WOD! The second part really caught up to me. The ball slams seemed heavier than the stinkin' deads. Had to take a quick breather in the 3rd round and I just couldn't push through any longer. CT got me on this one by about :15...I was a little slower on those ball slams than I thought.


9.20.12

OWOD
Cleans - 7 x 3
bar progressions
135(2x3...full, hang, hang) - 185 - 225(2x3) - 245 - 265 - 265 - 265 - 265 - 275
- Pretty rough go tonight. PC was still pretty wore out from the deads two days ago. Wasn't my best work by far.

Clean Pulls - 3 x 3 @ 365
- Terrible work. Very sloppy. Attempted this too fatigued.

250 Triple!!!

Not gonna lie...I was a little sluggish all day! Helen really worked me over so I'm a lot sorer than I thought I would be. My shoulders, lats, and forearms were really tight. Being this stiff I was little worried about tonight's SWOD heading to the gym.

SWOD
OHS --- 3-3-3-3-3 (Find a 3RM)
bar(5)-95(5)-135(3) --- 155 - 175 - 195 - 215 - 225 - 250
- Got to the gym a little (story of my life). Took the usual 20-30 minute stretch routine to get loose enough to feel comfortable to lift. With that warm up comes the usual razzing from everyone else about the length of my warm up. Once the blood got flowing I got pretty greased up and was moving a lot easier than I thought I would. Shoulders and wrists held up great and kept surprising me every time I upped the weight. So far, Stable Boy (Brandon) had the top score of the day at 210#. Started low at 155 and just kept gradually chipping away. Every weight increase got smoother and smoother, at the same time it kept feeling lighter and lighter! Initially I was gonna call it at 225, but it felt way too easy. I thought about going up to 235-240. Again..GO BIG or GO HOME...if I was gonna do 240# I might as well make it an even 250#...it just sounds better! Got under it and it felt every bit of 250#. Focused on initiating with the hip and driving the knees out. Lost my mid-line a bit on the 2nd rep (actually thought I missed the depth, which is why I attempted a 4th rep), but was able to recover and get a third. Attempted a 4th, but failed. I was very happy to see the video after and realize that my 2nd rep was low enough for sure.

My previous OHS 1RM was 250# back in the beginning of August.

Great night at Prevail! Saw some huge PRs all around!

OHS 250# Triple

Cash Out

GHD Back Ext. --- 4 x 15 (25#)

GHD Sit Ups --- 2 x 15

TGU --- 2 x 10 (5/arm; 53#)

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