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. 

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

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.

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#)

Pound by Pound...

Yea buddy! Despite the crappy night of sleep last night because of a daughter who refused to sleep in her own bed, I feel great. If I wasn't in-season right now I probably would have slept in, but that's not an option right now. Plus I would have missed the return of my buddy, Adam, and clean singles...that would have put a bad taste in my mouth all day.

I had quite the mental battle on the way to DP. The sissy part of me wanted to piss and moan about the crappy night of sleep and take it easy on the cleans convincing myself it might be the "safe thing" to do. The other part of me was screaming at the sissy to shut the heck up so we could do some darn work today! About half way to the gym, the Bear won...decision was made one way or another to go above 300 today...serious thoughts about 315! So as the saying goes "Honey Badger don't give a s@%t!"

Strength
Cleans 1-1-1-1-1@70-77-85-93-100--101%
bar (5 pos.) - 135 (5 pos.) - 165(3) - 195(2) --- 215 - 235 - 255 - 280 -305 PR!!!!!
- Warm up was great! Rolled out on the foam roller right before getting on the bar and that definitely helped a lot. Going through 5 position cleans have been pretty crucial to me lately. They really help groove in my lift off, which is where I generally struggle the most. If my lift off is good, everything else seems to fall into place.
- Everything was feeling pretty light. Got to 280 no problem. I was running out of time at this point and was very tempted to go for 310-315. My buddy through the gauntlet down last week with his 305 and I hate being tied for anything. The jump was just too big for me to be comfortable with though. So I went for the tie at 305. NAILED IT!! I knew right when I passed my knees it was money all the way. Caught flat, unlike the 300 a few weeks ago, and finished with an easy squat. I wish I had more time today...315 is so doable! But like Coach Burg says...one PR a day is enough...bummed because I didn't get any video of it though.
- Pound by pound I'm climbing back to what I used to be...chasing my tail is pretty darn fun game to play!!

WOD
Tabata Row (cals) = 70 (damper @ 10)
Tabata Thrusters (45lbs) = 81
= 151
- I was pretty stoked from the clean PR so I could really care less about what the WOD was at this point. The energy from that definitely helped push me through the WOD.
- GOAL was to try and carry a number all eight rounds. On the row it was 10, but I fell behind on that during the last 3 rounds. I was doing great up til that point. On the Thrusters I wanted to stay at 10 again. I just wanted to find a pace that I could do without stopping during the work interval. I figured this would be great practice for the next time we do "Jackie".
- Cannons and I were left on the ground in a quad explosion was the last buzzer sounded.
- AWESOME WAY TO START THE DAY!!

Cash Out
3 x unbroken T2B = 12-9-6
- my kip for these is just pitiful. Need to work on flexibility and continue to work on core strength on the rings. I'm getting better, but still not where I want to be.

Extra Credit
Double Unders
3 x 2:00 WORK / 1:00 REST
135 - 152 - 117 = 404
- Did this on my lunch break. Legs were still felt like lead weights for the first round. Got into a better groove in the 2nd. By the third, my shoulders were burning and so were my quads again. Left me breathing a lot heavier than I thought it would.

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!!