Recovery WODs

Post Comp week is always a bit of downer, but this week was truly something else. I went on my traditional post comp 24 hour ice cream binge. The the OHSs and the Muscle Ups have left my shoulders and elbows in some serious joint pain. The kind of pain that aches all the way through you and makes you feel like your battling the flu. So I've taken it pretty easy the past few days. 

10/9/12

WOD

Recovery Row

Time: 26:03.4

Dist: 6012m

Ave: 2:10/500m

27 s/m

- Just wanted to get some blood flowing to my muscles and joints a bit and see if that would help loosen up.  I woke up the next day feeling slightly better. Still had to take some tylenol for 2-3 days straight to keep it bear the aches. I told Chris I would row for as long as it took him to complete "Kelly"...thankfully he's pretty darn quick at it and I didn't agree to those terms for Charlie!! 

10/10/12

WOD

Tabata Ring Dips & Sit Ups

 Ring Dips - 13 - 9 - 7 - 6 - 6 - 7 - 6 - 6

 Sit Ups - 12 - 10 - 10 - 10 - 10 - 9 - 10 - 10 

- This was at school. I was looking for something low key and I remembered this one from Outlaw a few weeks back. A lot more taxing than I thought it would be, but it did the trick. Finally started to feel normal again the morning after this one. 

Are You Fitter Than a 6th Grader?

9/13/12
Another game day, which means another missed day at the gym. Put my students through a WOD for fitness day so I decided to see how I measured up to their whiteboard.

School WOD
 3 rds for reps:
 1:00 DUs (I had 5 of 140ish students able to do DUs in the WOD, the rest did SUs)
 1:00 Sit Ups
 1:00 Wall Balls (12#..heaviest one we got)
 1:00 REST
= 392
- I took 2nd of the 6 for those who did DUs. I had a 6th grade girl gymnast, who whipped out 30 UB the other day when I introduced DUs in warm ups, beat me by 3 reps. Being a 60# gymnast...her sit ups were much faster than mine :( My DUs struggled in the 2nd and 3rd rounds. I got 90 something in the first round, but only managed to get in the 70s the last two. The wall balls are deceiving. The ball is just light enough to keep you moving for a long time and to really bring on that lactic burn. Proud of the effort my kids gave today on this one. Not everyone's technique was perfect, but the effort all around was outstanding! Looking forward to introducing more throughout the rest of the year.


9/14/12
 End of the week is here and I'm excited for the weekend. CF Prevail Anniversary WOD on Saturday and relax for the rest of the 3 day weekend. Need to get some OH maxes at the gym tonight...looking forward to it!

Strength
Press - est. a new 1RM
bar(10)-95(8)-135(3) - 155 - 185 - 205 - 215 - 230 PR
- Always happy with a 5# PR on OH work. Steady progress...I love it!
Push Press - est. a new 1RM
225 - 255 - 275 - 300 PR
- Haven't maxed in this one in over a year. My last PR was at 275, but I've been using 300 as a training max this whole cycle. So I was happy I was able to hit 300#! My buddy J is at 305#, so I gave 310# a shot twice and just couldn't do it...next time!!

1st FAIL @ 310#

WOD 

4 rds FT:

 5 Ring Dips

 10 Ring Rows

 15 HR Push Ups

= 4:33 (Bonus 5th round = 6:29)

- Breezed through until the 4th round. Ring dips started to fail and push ups were rough! Wanted to WOD a little longer so I added one more round. 

Cash Out

2 x 10 T2B 

 - UB on both sets. Had a real nice kip going. Again, extra core work and strict work paying off. 

Tabata Blows!

Took a rest day yesterday from Oly work. Went to the gym to coach, but chose to get back to the fam and keep it a short night. Legs still a little tight, but feeling great overall.

School AM WOD
5 rounds for reps:
1:00 running clock
  200m shuttle run (:42-:50)
  AMRAP T2B (9-6-5-4-4)
1:00 REST
= 28
- Beautiful day out so I decided to work on some running and more bodyweight movements. Kip actually felt pretty good today.

Later that day...

Strength
Front Squat - 5 x 1 @ 80-85-90-95-90% (375 1RM)
bar(10)-135(8)-185(5)-225(3)-255(3) --- 300 - 320 - 340 - 360 - 340
- Posture felt very strong tonight. Legs felt good. Balance was good. Ready to roll for next week. Goal is gonna be 385-90...405 would make me extremely happy...we'll see!

WOD
Tabata
   Ring Push Ups -  14/12/10/10/9/5/4/5
   Wall Balls -  6/9/5/6/7/7/6/7
   DUs - 20/20/20/20/20/20/20/20
   Sit Ups - 11/11/11/10/8/9/9/10
= 4/5/20/8
- I was feeling strong in the push ups and then they were just gone. The first round of WBs killed me. I missed the wall or the short of the target 5-6 times. I had no accuracy at all. Legs were totally fine, arms were just flat gone. had a better 2nd round and then they were gone again in the 3rd. Evened off after that. My rope got all tangled to crap by the fan I think. So it ate up 8-10 seconds of my first round. I was able to whip out a fast 20 to save my score. I just stayed there the rest of the rounds. I was finishing with about 8-10 seconds left per round. Just tried as much as I could to keep moving on the sit ups. Abs were pretty sore from the sit ups and burpees on Tuesday and the T2B earlier in the day didn't help.

Cash Out
Strict GH Raises (w/ 10#) - 3 x 8/6/6

Right Around the Corner

Feeling well rested from the holiday weekend. Ready to get back in the gym and load up before max week. I got a CF competition about a month away so I'm going to steadily try and raise my weekly volume til then to get ready for it, but going to hold a majority of it back until after maxes next week.

School AM WOD
FT:
 50 DUs
 50 Burpees
 50 Sit Ups
 50 DUs
= 7:12
- In an effort to work on my weaknesses...burpees and sit ups seemed like a good place to start! Pushed my pace as best I could on the burpees. Got to the sit ups and my core was on fire from breathing so hard and the work already done. The DUs were basically a warm up for the burpees.

Later that day...

Strength
Back Squat - 5 x 1 @ 95% (460 1RM)
bar(10)-135(8)-185(5)-225(5)-275(5)-315(3)-365(1)-405(1) --- 440
...10 sec. Walkout @ 495#
- Felt very strong tonight! I had a lot of snap out of the bottom. Getting some good bounce and reengaging the hips well. Missed my depth on the first set so I dropped that set. Made sure I hit bottom on all the rest. Really hoping to break 500# next week or at least close the gap quite a bit. Heard about a this walkout trick a while back on lifting forum I troll, then saw Outlaw mention it again so I figured I would give it a try. Loaded 495# and stepped out of the rack and held it for a 10 sec. count and re-racked. Actually very happy with how my body felt under the load. Excited for next week!

WOD
15-12-9-6
 (squat) Cleans (135#) (5/5/3/2- lots of singles the last 3 rounds w/ a rare dbl)
 Pull Ups (UB-4/4/4-3/3/3-3/3)
= 7:23 
- Saw this the night before and thought of bumping to 155# initially, but stayed at regular weight after the back squat session. Little disappointed in this one...I really should have been sub 7 at least. Cleans are difficult for me to keep my hands on in the rack position. The breaks in the first round came from missing my re-grip. I tried a couple of times in the later rounds, but found it easier to just drop. Should have pushed the pace more here. Got off the UB round of 15 pull ups and just couldn't hang on. Fought hard to have the least amount of breaks in the rest of my pull ups. Would like to do this one again someday.

Breakin' a Sweat!

Yesterday's squats did a number on me so I didn't make it to the track and instead got some rest my body was craving. Felt stiff and sore, but very energetic today. Spent some time playing the water withe kids today...and man did it feel good! I was having flashbacks of my Summers in Southern California today. Caught the last class of the day at Prevail this evening. I was drenched by the end! Gotta love a good sweat!

Strength
BTN Snatch Grip Push Press - doubles 5:00 EMOM; heavy as possible
bar(10)-95(5)-135(5)-185(3)-225(3) --- 245 - 265 - 265 - 265 - 275 - 275
- Modified normal PP a bit to work on some stuff for Oly. I'm glad I raised it up for the last two sets...they were well earned. Good work on the shoulders tonight.

WOD
Tabata D, D, S (DUs, Ring Dips, & Sit Ups)
DUs = 40 - 35 - 26 - 34 - 30 - 27 - 30 - 35
Ring Dips = 10 - 9 - 7 - 7 - 6 - 6 - 6 - 6
Sit Ups (anchored w/ 20# slam ball on my chest) =10 - 9 - 9 - 10 - 10 - 10 - 10 - 10
- This was a good little number. I was a little disappointed in the DUs. I was hoping to maintain at least a 30. On both rounds when I dropped below I had one miss, but the rope got tangled on top of the miss. I had misses in the two 30 rounds too, but the rope was easy to get started again.
  Moving to the dips was interesting. I was expecting to somewhat fresh, but my shoulders were starting to fatigue fast. I used every bit of kip I could muster to get those rounds of 6.
  I added the anchor and weight because I wanted a little more than just regular old sit ups. GHD is out of the question. Every time I try and add it into my training it tweaks my back just enough to let me know it's not a good movement for me. The added weight had me burning up the last 4-5 sets. The anchor allowed me to use my hip flexors similar to a GHD.
  I looked like I jumped into a pool afterwards. It always feels good to be drenched in your own sweat after a workout.

Cash Out
ME DH Pull Ups  x 3 - 13 - 11 - 9 (done at home earlier in the day)
GH Raises - 3 x 10
- Felt good about both of these. Numbers are going up on the pull ups and I'm feeling stronger and stronger on the GHRs. My first set of 10 was great. My last set was well earned.

Settling In

School is out and Summer is in full go! Had a busy weekend, but well worth it. Started off at CF Carbon for HOPE on Saturday. BBQ'd at home on Sunday with my family to celebrate my son's 1st birthday. Woke up early Monday to fly to Vegas for my oldest nephew's HS graduation (one we are all relieved he made it to). Spent two days out in Vegas with my family relaxing and getting some much needed quality time in with my mama, sisters, and all my nieces and nephews by the pool at the Golden Nugget. Took the red eye home Wednesday morning and...BOOM....daddy day care Summer has begun! 
Got some good training plans ahead this Summer! Looking forward to hitting some buddy WODs my friend's new garage gym and getting some weekly WODs in with two of my best friends once they get up in running. Good times ahead for sure!! Diet is back on track! Double days start next week...stay tuned!
During all that running though...I did manage to get a few WODs in here and there. Another quick run down...

6.8.12
OWOD
3 POS. Snatch - 7 x 1 (heaviest possible)
bar progressions
95-115-135-155-165-185-185
- pretty lazy day. Super sun burned from a pool party the day before, which made it a little annoying to get into a good position. I used straps for this work. Probably shouldn't have skipped right to 185#, but I was feeling too lazy to break it back down from Charlie's set. Not a very focused OWOD.


6.9.12
"Hope" @ CF Carbon
3 rds of:
 1:00 Burpees  [20-10-5]
 1:00 Power Snatches (75#)   [20-15-??]
 1:00 Box Jumps (24")   [15-??-??]
 1:00 Thrusters (75#)   [??-??-??]
 1:00 C2B Pull Ups   [10+ each round]
 1:00 REST
= 211
- My goal going in was to try break 230. I was in the last heat of the day so I got to see all the results from earlier in the day...I knew it would be tough. My metcon is pretty weak right now and again...mentally didn't know if I was willing to commit going in. Unfortunately, I didn't get to record my scores for each round, but I do have some rough estimates. 
  I felt pretty good after the first round. I tried to go big without killing myself too much and managed to grab 10-15 seconds of rest at the end of each movement. I remember coming into the 2nd rd rest period really thinking I was going to puke. I burned out in the second round. I flat out pussed out on my 3rd round burpees. I did 5and stopped. I had like 40 seconds to go still that I chose to rest with and hoped I could recover enough to make it up on the other movements. It was a sissy idea! One I am not very proud of. I tried to make up through the rest of it as best I could. Thrusters were another one that I should have made up more ground on, but just didn't fight it enough. This is one of those WODs that I just can't say I'm proud of myself for...it was not my best effort.


6.13.12
Strength
BTN Push Press - 3-3-3+@70-80-90% [250]
bar(10)-135(3)-155(3) --- 175 - 200 - 225(4)
- Barely slept on the plane home. Got a few cat naps in watching the kids through out the day, but I'm dragging big time. Running late to class so I didn't have time to stretch much so I chose to go BTN instead of front rack, body just wasn't haven't it any other way.
WOD
Mile Run (8:15)
 21-15-9
   Ball Slams (30#)
   Pull Ups (15.6-5.5.3.2-3.3.3)
400m Run
= 15:01
- I thought I was doing much better on the run. I was expecting a 7:55-8:00 finish. Got right to work on the ball slams. Butterfly felt real good today. The ball slams got real heavy after the 21 pull ups. My lungs were on fire for most of this one. I need to breath better when I butterfly. I dropped most of the time just because I had no wind coming in. I think I was holding my breath for some reason. The last run was rough on the lungs. Arms were real heavy. Pushed the best I could.


6.14.12
Strength
Back Squat - 3-3-3+@70-80-90% [425]
bar(10)-135(10)-185(8)-225(8)-275(5) --- 300 - 340 - 385(6)
- Little stiff today, despite a good mid day mobility session during nap time. Legs were feeling a little dead from the run yesterday and lack of rest still I think. Very pleased with the 6@385 though. 
WOD
5 rounds FT:
 20 Sit Ups
 10 Shoulder to OH (115#)   [all UB]
= 4:43

2:00 REST

5 rounds FT:
  10 Sit Ups [all UB]
  5 Shoulder to OH (115#)   [all UB]
(don't know time because someone turned the friggin clock off on me)
- Decent WOD. I thought about bumping the weight up to 135#, but chose not to because I wanted to make sure I kept moving...fast. I think 135# would have been the right choice in the end. Rounds 1 and 2 of sit ups were at a solid pace. The last 3 rounds got slower and slower, but I did keep moving at least. I felt good still at the end of the WOD, but I wanted to get a little more volume out of it since I missed the beginning of the week. I rested 2:00 and went after it again. I cut the reps in half because the sit ups would have been terribly slow and defeated the purpose of the extra rounds. Looking back I should have went 10 and 10 in the extra rounds or bumped the weight up maybe.

Cash Out
ME DH Pull Ups - 2 x 11-9
Strict T2B - 2 x 12
*alternating sets*

GHRaises - 3 x 8
GHD Hip Extensions - 3 x 12 (25#)

Oh Tabata...

Track season is finally over and I woke up pretty excited to get back to a regular schedule again. Heading in early to get some Oly work in. Trying to fit in Oly more to regular schedule.

OWOD
Muscle Snatch --- bar(10) - 95(8) - 115(7) - 135(6)x3
- Goal was to get some volume on the shoulders and keep the punch snappy and aggressive. First 3 sets were from the hang; last 3 from the floor.

Snatch Balance --- work up to a heavy triple --- 135 - 155 - 175 - 195 - 215
- Goal was to get as heavy as I could handle and get as close to 225 as possible. I definitely think I could have done 225 just fine tonight, but I was running out of time and decided to call it with a solid set at 215.

Strength
Floor Press --- 5-3-1+@75-85-95% (no 1RM for this movement)
135(12) - 225(5) --- 275(5) - 295(3) - 315(2)
- With no 1RM to go off of I was just gonna try and push the most weight I could and I'll try and beat it next time. 315 felt a lot heavier than I thought it would.

WOD
"Tabata Something Else"
Pull Ups (61)
Squats (130)
C2D Push Ups (70)
Sit Ups (60)
= 321
- Screwed this one up right from the start. I was supposed to be counting my lowest scored round, but I thought it was total reps so game plan was all off. I was pretty happy through pull ups. My butterfly kip was pretty smooth for the first 2-3 rounds, than it went to an old fashioned kip. Squats felt pretty good pushing through. The wheels fell off during the push ups. My quads started to cramp midway through and I was hurting. I seriously wanted to wave the white flag for the sit up portion. I kept trying to push through, but I felt like I was gonna puke during the last 3 rounds. I felt extremely nauseous for about 20 minutes after the WOD. I just sat their worried I was gonna puke if I moved to much. I walked upstairs after a while to do some GHD work and it started right back up again. It was a definitely a good push day!

Cash Out
GHD Hip Exten. - 3x15(25#)

Yep...it's confirmed....

I STILL HATE BURPEES!!

Feeling good today. Had to stay home with the kids today and we had a blast. We all got plenty of rest, but we had to stay inside all day. That just I was raring to go come Prevail time. 

Strength

Good Mornings --- bar(10) - 95(10) --- 115(8) - 135(8) - 145(8) - 155(8)

Neg. Pull Ups --- 4 x 3

*alternate movements

- Still working on making the pos. chain bomb proof. Solid work today. The eccentric pull ups were rough and took a lot out of me. GMs were really working the hams today. 

WOD

FT:

 75 Barrier Hop Burpees (done @ 6:18)

 50 Sit Ups

 25 GHD Back Ext. 

= 10:45

- Had some severe flashbacks of 12.1 during this WOD. Thought process went something like this...

got to 30...feeling good

got to 40...surprisingly still feeling good

got to 50...OH THIS IS JUST TERRIBLE

got to 60...please release me from this torture

got to 75...I sat down for a second and forgot that I actually had more work to do!

Jumped onto the Abmat and got to 17 and then my stomach started to cramp. Did sets of 5-8 from then on out. Walked my sorry butt up to the GHD and did my back extensions. Good WOD! One I needed obviously, but hate doing! Thanks Harv!

**My classes are doing 8:00 AMRAP tomorrow! Guess what there doing? 

That's right...BARRIER HOP BURPEES....at least I'm letting them do it in teams though ;)

Spring Break WOD 12.4

Juls & I woke up early to get our last WOD in before hitting the road to head home. It's been a great vacation. The weather was perfect, Bubs hit two milestones (crawling Rx & pulling himself up to standing) this week, and we made many great memories as a family and with Opa & Oma. Along with all those things the last two days have been terrible on my stomach and the drive home won't be any better I'm sure so this WOD is more than needed. Plus it was a great wake up for the long drive to come.

Spring Break WOD 12.4
10 rounds FT:
 10 C2D push ups
 10 Sit ups
 10 Squats
= 9:27
- Pretty simple and straight forward. Moved pretty well through it considering I started it less than 10 minutes after getting out of bed. The push ups were all UB. The sit ups were burning after the 3rd round...my core is terrible. The squats felt great...a slight burn, but really started to squeeze the glutes and take the pressure off of my quads made it pretty easy to get through.

Lookin' forward to get back in the gym and toss some weight around.

Spring Break WOD 12.2

What a great day it has been! The weather has been perfect! No humidity and a nice cool breeze with plenty of sun. We spent the morning at the pool with the kids, came back to the condo for nap time, and then took Pip to SeaWorld for the evening. She loved it! A little over five years ago, Julie and I came to Orlando and went to SeaWorld on our honeymoon. As we walked around pushing Pip in the stroller, we couldn't help but realize how fast things can change in such a short time. Pip enjoyed all the shows and animal exhibits and we are looking forward to going back later in the week with Sawyer, Oma, & Opa.
I still had quite a bit of energy to burn off when we got back from SeaWorld and I felt pretty gross from the sweat and sun block I'd accumulated throughout the day, so I decided to head to the pool for a night time WOD.

Spring Break WOD 12.2
12:00 AMRAP
 50yd Swim
 15 C2D Push Ups (UB/UB/9-6/6-4-2-3)
 15 Sit Ups
= 4 + 6 push ups
- I love to swim! I grew up in So Cal. The apartment building I grew up in til I was 12 had a huge pool with a 12ft deep end. I have great memories racing my dad from end to end and jumping off the second floor ledge into the deep end with my sisters. I don't get to swim as much as I would like now, but when I get a chance I try to take advantage of it.
- The 50 yd swim was a rough estimate. It was right around 25ish one way. I knew my swims were gonna be a bit rough since I didn't have any goggles. Constantly picking my head up to look forward so I could kinda stay in line from point A to point B (imagine a V...I was trying to swim from the bottom point to the top point) and trying to work around a few kids playing catch slowed me down a bit. I was hoping for 5 full rounds still, but that 5th swim was pretty tough on the shoulders. The push ups hit me in the 3rd round and made my arms feel like lead in the water. The sit ups started to burn a bit as well in the 3rd.
- I'm a little anxious that I'm missing my back squat session this week. I'm thinking about stopping in at a local affiliate just so I can get it in, but don't know if I will just yet. We will see. I've found some parks and HS tracks nearby and already have a WOD picked out for my next opportunity...we'll see!

Doubles

Got some much needed rest last night. Had an institute day at school so I got to sleep in a little more and see my kiddos before I went to work this morning. I sat around all day at work in meetings...by the end of the day I was dying to be outside and moving around. I was pretty excited heading into Prevail tonight because it was heavy back squat day. My quads are feeling a ton better after running on them yesterday (still thankful for the lessons I learned in solid high school lifting program). Still had a little lingering stiffness, but nothing horrible.

Strength
Back Squat --- 6@70%, 6@80%, 3@90%, 2@95%
bar(8)-135(8)-185(8)-225(6)-265(6)---300-340-385-405
- Felt friggin' GREAT tonight!! Had a ton of explosion out of the hole through every rep. No back pain! Plenty of depth! 405 felt great! I thought about hitting a 3rd rep, but was mindful enough to curb my enthusiasm and save it for max day in a few more weeks. Body is definitely acclimating to the stress of the cycle. Seeing a lot of good squats and numbers from others too. Got to rotate under the bar with Alex and Chris tonight. Chris is getting better and better under the bar.

WOD
21-15-9
 Hang Power Snatches (95#)  (UB--10-5--9)
 Row (cals)
 Sit ups
= 6:31
- Fun WOD. Alex, Chris, and I stayed together and pushed each other. They used the GHD for sit ups (unfortunately, I believe the GHD messes with my back so I stayed on the Abmat). Felt strong thru the snatches. My grip started to go in the round of 15 so I had to put it down just long enough to re-grip. Rows were slow and powerful. Cranked the damper up to 10 and tried to crank out a cal/pull. I was pretty close for most them. Sit ups were sit ups. Good moving WOD and fun with the fellas.

So Slow

Wednesday's School Work

Skill
10 Muscle Ups in the least amount of sets possible
1-2-1-2-2-2

Last set of two

Skin the Cat
3 x 5 *stay as open as possible

Progress...I'm coming little people!!

WOD
5 rounds of:
20 squats
40 DUs
= 6:12
- arms were pretty heavy after the ring work and legs started filling up with lead in the 4th round. Didn't stay moving as good as I was hoping to at all. I just couldn't find a comfortable groove in the squats.


Back to Your Regularly Scheduled Programming...

Baby Bear slept through the night and I felt great this morning!! Woke up with no shoulder pain, but pretty stiff and tight from a school workout I put together the day before. Excited to get after some Jerks though.

Strength
Jerk 3-3-3-3-3@63-70-77-85-93%
bar(progression) - 95 - 135 - 155 --- 175 - 192 - 212 - 234 - 255
- Like I said earlier, everything felt great. Warm ups took a little too long again. I even got here on time today. Knowing I'm not all there yet in overhead strength and dealing with a nagging wrist issue, I decided to go with my Push Press max(275#) to base percentages with. My goal was to stay as close as possible to those numbers. All the drilling last weekend is definitely paying off. Haven't felt this solid in the Jerk in a long time.
- 4th set was pretty heavy. I rushed into the 5th set due to time constraints and got one rep, racked it, set back up, and missed the 2nd. DONE! Lots of upside on this one. Posture and Pop is a ton better and a lot more comfortable under the weight.

WOD
10:00 AMRAP
10 Slam Balls (30#)
20 Sit Ups
30 DUs
= 6 + 24
- Slam balls were a cake. Sit Ups were the big slow down (as usual). Flew through the first 2 rounds and then I turned into a turtle. DUs were slightly disappointing. I had 2-3 unbroken rounds, the rest were 1-2 misses. I had two for sure in the last round, as I tried to speed up the rope and got caught. I can do much better than that...just gotta find my groove.

Cash Out
Pistols 10/leg

Just What I Expected

Took the day off yesterday to rest my back, but still went to the gym in the evening to support my wife and others for Front Squat Max night. Excited to see everyone doing so well and pushing themselves. Juls has gotten a ton stronger, physically and mentally, so I've been secretly excited about this week because I know she will have some big PRs. She did awesome! She got a 50lb PR! Very proud of her. It was a bittersweet feeling for me though. I loved seeing everyone doing well, but frustrated I couldn't do it myself. I was tempted to try and get warmed up at one point, but deep down knew it would have been a dumb decision.
Woke up today feeling pretty stiff still. I'm happy that all the soreness is nothing more than muscular. There is no disc pain whatsoever and that is a huge relief. I actually thought about skipping out on the DP for a second as I laid back in bed. Being in season now though, I knew I had to get up and get moving. I was actually more excited for the WOD this morning than the Press Max, which is highly unusual. I've been dealing with some labrum/capsule issues in my shoudler for about 4-5 weeks now. Haven't been able to go overhead very heavy. I did not have high hopes of getting a PR on this one. I knew there was a chance though because it has actually been stiff, but pain free since last Wednesday.

Strength
Press 1RM
bar x 8, 95 x 5, 115 x 5, 135 x 3, 155, 185, 205, 225
- Shoulder actually felt real good during all the warm up sets. It was a little stiff, but no pain or tugs. I got to 205 and the bar slowed once it got above the eyes. It was a little tougher of a lift than I was hoping for. I debated on wasting the energy and seeing how 215 felt or if I should use what I got and go for 225 right then. I felt warm. I didn't think the jump was too much, not knowing how much my shoulder had left in it, and not wanting to put too many strenuous lifts on my back I decided to go for it. I got it to about my forehead and fought for a few seconds and bailed on it. I called it at that.
- My back is still sore and I have a big front squat max that I'm chasing, a deadlift, and possibly a clean PR that I really want waiting for me later in the week.

WOD 1
Tabata
    Pull Ups - 66
    Squats - 130
    Push Ups - 74
= 270

- This was a great WOD for me today. Not too much pressure on my back and I could work on continued movement through my lactic threshold.
- Pull Ups I started off with a 17-15. I was able to keep sets of 3s and 5s for the rest of the rounds. I was pretty happy with my ability to hang on the bar and keep pulling as the rounds went on.
- I've been working on my squats and was happy with the progress on this one. I stayed at 18/round for the first couple and then just focused on staying in motion during the round despite the burn.
- I started off with some good numbers in the first 2 rounds of push ups. I had 50 by the 4/5th (?) round and then set my goal at getting 75 and missed it by one.

WOD 2
100 DUs
21-15-9
 Ring Dips
 Sit Ups
100 DUs
= 8:17

WARM UP
Skin the Cat 3x5 - 60s REST

- That was harder than I thought. I'm obviously a lot more fatigued from this morning than I thought I was. First DUs all unbroken. Got through 10 dips and my arms were gone. Finished with 3s. My abs started burning right off the bat once I started sit ups. I think my last set of dips was 2-1-1-1-1-1-1-1...you gotta be kidding me!! Considering my arms were almost dead when I picked up  the rope for my last set of DUs, I almost went unbroken again. Set was 83-17. That made me extremely happy to be able to finish like that. Finishing DUs when my arms are fatigued is the reason I put them at the end of all my school WODs.
- STCs are gonna continue to be a staple of my school work. The stretch in the shoulder feels great and the core work is definitely helping (pretty sure that's why my abs were burning during the first set of sit ups). 
--Now it's time to eat lunch!!

Reunion Episode

What a difference a crowd makes! I was the only solider on Tuesday at the DP and today I walked into a gym full of people, new and old. We had some old GYGers visit today, Ritchie and B-Rad.

I love working out with Ritchie. He is a good mover, as long as the WOD doesn't involve running. He is a strong guy with a solid work ethic, overall good dude.

As usual, we had the normal DPers and few new people as well. Prevail was buzzing today!

Strength
Deadlifts 5-5-5 @ 40-50-60%
Loads were 165-205-245 + blue band
- I added the blue band today to work on speed pulls. Quick tap and go pulls. The band really adds some snap once the bar travels past the knees. Solid work.

WOD 1
3 rounds of:
   10 Thrusters (110#)
   15 Walking Lunges
   20 Sit Ups
= 4:07

- My goal today was to not let Mark beat me! I'm a sucker for a good competition. I went through everything unbroken. Thrusters were solid. Shoulder felt great going OH. Almost no pain at all today in general mobility of it. No repped myself twice on the lunges. First round of sit ups I flew through which really surprised me because generally I'm pretty slow at these. Second and third rounds were pretty quick as well, much faster than my typical pace. Hopefully that means my core is getting a bit stronger finally with all the crap I've been doing strengthen it.

Cash Out
3 rounds of:
   Max Pull Ups 7-6-5
   Max Ring Dips 6-5-5
*used a 24# KB
**rest 60-90 seconds between rounds

WOD 2
50 DUs
25-20-15-10-5
   Push Ups
   Squats
50 DUs
= 5:22

- Gotta keep adding body weight WODs in at work so I can catch up to the little guys at Prevail. This one fit nicely into my lunch time. I was really happy with this one. All DUs were unbroken, felt especially to do the last 50 that way. Arms were pretty tired and legs were feeling swollen, to keep the rope going felt good. Squats were all unbroken and the burn kicked in during the 20 and never left. To fight through that was exactly what I need.

*Been doing some skin the cats, banded front/back lever, and static hollow holds on the rings at work lately. I definitely think it is helping bring up my core and shoulder strength/flexibility.