Grace

Didn't feel great this afternoon, so I decided to do a short workout at home instead of the longer one at the box. It was also nice to talk my boyfriend through another WOD - he did the 3x5 hang power cleans with the rowing/box jumps met con afterward. Now if he could only fork over the money for a PCF membership, I'd be in heaven...

I did Grace at only 75 lbs, in 5:30, and really tried to focus on doing quality cleans every time. I still feel a little bit weaker/more winded than I would expect out of myself, and think I am capable of doing at least 85 lbs when at my best, but I was glad to do something. I also practiced double unders a bit beforehand, which was good - I got out of the habit of practicing them, and subsequently got worse, of course.

So my couple days of not working out turned into an entire week, mostly because I've been a little sick and a lot stressed out. Egh. Hopefully things will improve next week, though, when I'm done with my job! Saturday I got back on the saddle and did Friday's WOD:

Push Press
3-3-3-3-3

AMRAP 10:00
9 thrusters (45 lb)
1 strict pullup

Push presses went 65-75-85-95f-95. Really focused on breath control in the last set and was pleased to see that I could get the weight up. Managed 7 rounds of the second half of the workout - I don't know if it was continued weakness from being sick or just being a little out of tune because I didn't work out all week, but those thrusters were a doozy.

Didn't work out Monday (class) and couldn't get to the box on time Tuesday (work), although I did do a number of kipping pullups during my gym cleanup this evening. Wednesday isn't looking so hot either for making it to the box, but I am going to try to do a short WOD at home tomorrow after class...

Did Saturday's WOD today (Sunday) at home again with the boyfriend. My rowing machine counter is a little f-ed up, so I subbed situps for the row portion:

Tabata Fight Gone Bad
6 rounds of:
Situps
Box Jumps
Push Press, 55 lbs
Sumo Deadlift High-pull, 55 lbs
Wall Ball, 12 lbs

269 as Rx'd

Felt pretty good throughout. Everything was roughly even through the rounds except for push presses (I did 10 in the first round, and things got kinda ugly after that).

Took Friday off because I was feeling lazy. Couldn't get into the box, so did yesterday's workout today (Saturday):

AMRAP in 15 mins:
5 Front Squats (85#)
7 Burpee Box Jumps

7.5 rounds

Couple my hatred of all things squat-related with the fact that I did the workout outside in the heat a few hours after having 2 glasses of wine, a piece of cake, and 3 egg-salad sandwiches at a baby shower. Needless to say I was not pleased with my performance. Since my squat weight was quite a bit lighter than my previous max and probably a little lighter than I should have done, I did try to focus on my form, which felt pretty good.

Today's WOD was

7 Rounds, Each Round 2:30
7 Deadlifts
7 Pullups

The goal was to try and do as many unbroken rounds of the deadlifts as possible. I did 170#, and had to break up 3 of the rounds. Pullups were with 2 tan bands in the first 2 rounds, and the blue band in all subsequent ones. All in all pleased with my deadlift performance, frustrated with my lack of pullup progress.

Poultry Days

Friday was an exam and travel day, so no WOD. On Saturday and Sunday I was in southern Ohio, eating chicken, drinking beer, and playing a little frisbee. Diet was not spot on by any stretch of the imagination, so I was actually glad to play quite a bit on Sunday (despite not intending to play at all). Today (Monday) will be another rest day due to another exam and the studying that needs to happen before I take said exam. Sigh.

Wednesday was a rest day on account of chemistry class (and my birthday).

Thursday's WOD was

For time:
10 Push Jerk, 90 lbs
50 Sit-ups
8 Push Jerk, 90 lbs
40 Sit-ups
6 Push Jerk, 90 lbs
30 Sit-ups
4 Push Jerk, 90 lbs
20 Sit-ups
2 Push Jerk, 90 lbs
10 Sit-ups

8:30

Felt great about this one - didn't break any sets, even, so I probably should have gone heavier. Situps were my limiting factor, surprisingly...although I should have guessed this would be the case.

WOD today was

5 rounds
21 SDHP 65#
21 ring dips (on toes)

16:00

Felt good about being able to do all 5 rounds as quickly as I did. I initially only planned on doing 3, but felt pretty good, so decided to go for it. Maybe should have done some of the ring dips with the tan band - I did them on my toes and felt like they could have been harder. The SDHP movement felt awkward and I would have liked to do them with fewer breaks, but I got 'em done. In any event, I'm feeling pretty good these days - this extra fat is really helping with my energy level!

Back was a little sore still from Saturday, but I went to the 6pm Sunday WOD, which was:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

push jerks (80 lb)
chest-to-bar pullups (blue band)

12:42

Wrists were the limiting factor with the push jerks by the end, but I felt pretty good about the whole thing considering I'm still getting back into the groove after being sick last week. I've been working on deadhang pullups the last 2 days at my house, and managed to get 3 in a row at one point (my best ever was 4), so I still have a ways to go before I can reasonably expect to kip successfully during WODs...

So glad to get back into the box! WOD today was

7 rounds of:
15 seconds Deadlifts, 155 lbs
45 seconds Rest
15 seconds Box Jumps, 20 in
45 seconds Rest

Did it as Rx'ed (102 total reps). Number of deadlifts each round was between 6-8, with 7 being the most common number. Tried the jump up-jump down method on the box jumps (instead of my usual jump up-step down way of doing it) after the second round and was able to get about 3 more done on average.

Pullups in the warmup were weak, but that was to be expected given my week off.

Sick

Haven't worked out since Saturday, first because of rest, then because of scheduling, and finally because I've been sick. Pretty sure my immune system staged a coup after all the stress I've been putting on it these last few weeks. I'm feeling better today but will probably not attempt a workout until tomorrow (Saturday) just to be sure...

I'm getting really tired of writing how disappointed I am with my nutrition slip-ups, so I've decided to just report my workouts for awhile.

Saturday's WOD was "Are We There Yet?," which was originally supposed to be

100 each of:
Dumbell snatch each side, 25 lbs
Box jumps, 20 in
Thrusters, 55 lbs
Pull Ups

in 24:55

I scaled the number of movements down to 50 for all of the exercises, and did half the pullups with a blue band and the other half with a green band. Got totally worked by the thrusters, which as Dan put it, was "really when the workout began." Did them all in extremely painful sets of 5, but was glad to do so with the heavy weight. I am feeling like I'm becoming stronger, especially in my upper body.

I then spent Saturday afternoon at the Olympic Lifting seminar, which was fun. I ended up not doing any of the movements with real weight, as my back was super tight after the deadlifts on Friday and the Saturday morning WOD, but I really enjoyed doing the progressions with PVC. We never really do snatches in the WODs, so it was fun to go over the movement in some depth. I think I actually ended up more sore from holding my squats in the bottom position
during the seminar than from the WOD.

Sunday was a rest day. Monday will likely end up being a rest day too, given my schedule.