Late night and Soreness

Another late writing session. What a way to end the week. Got out late from work and still had to do errands. Didn't get home until late and still needed to take Hoku for her walk and play/training time. Thank goodness that she is a little ball of joy and actually did really good walking today. At least I am now good and ready for my 4-day weekend! Too bad I don't have big plans... oh and I'm still gonna wake up at 0530 tomorrow morning to wod with the 6 am class. That's dedication. Or obsession. Not sure.

Rewind to the beginning of the day and it was less stressful. I woke up sore this morning. Hmmm... maybe it was the 50 thrusters? Maybe it was the weighted butterfly stretching? I don't know for sure, but I do know that I was sore.

Then this happened:

Not gonna lie, I was hoping for the option of hang power cleans just so I wouldn't have to do a full squat. I was not that lucky. I strapped on my OLY shoes and got ready to work.

This didn't last that long though. 

6 rounds @ 85 lbs

That's about what I expected. My form turned to crap during that last round and that's how I knew that I had to stop. I was landing on my toes instead of my heels. Not good.

On a better note, I'm more and more getting the hang of butterfly pull-ups. I'm able to get up there, now I have to overcome the sense of fear I get when I realize that while doing these, my face is repeatedly swinging toward the bar. Once I get used to that, maybe I'll string more than a few together at once.

Happy Monday!

Hey there.

I'll keep it short and sweet today. Here's what we had.

I was happy to see cleans. We hadn't done them in a while... and I was happy to see power cleans. I didn't feel like squatting all that way. We had a good warm-up session and I finally settled on loading the bar with 70lbs. 

I felt good throughout the first few rounds. By halfway, I felt a bit tired but still strong. I was taking slightly longer breaks between the rounds. My first few cleans were good, but I had to really concentrate on the last two. Those were the hardest to get out. 

In the end: 9 rounds

I wanted 10, but it didn't happen. I was happy enough to be doing cleans. 

On a side note, some shots from my weekend.

Took Hoku to the Loews Surf Dog Competition down the road from my house!

World record for most dogs (and human) surfing at one time.

This nice lash was from double unders on Friday.

Sunday breakfast... "Black Forest Pancakes" non-paleo choc chip pancakes with paleo cherry jam. 

Mmmm good.

Over/Under

That would be to get the ball over my head and my entire body under the bar soon after.

Here we go.



I love OLY lifts. Seriously, love them. Cleans are probably my most favorite... just not squat cleans the day after almost 200 air squats and 3000 meters of rowing.

I wanted to save most of my strength for the cleans so I opted to go lighter for the ball slams (12#). I prefer the ball to the bag because the ball, even if ever so slightly, bounces back up and saves me the tiniest bit of energy from picking the bag up off the ground. This worked except for the one time I missed the ball and had to resort to picking it up. I also took a few breaths in that break as well.

The cleans, however. I stuck with 63#, which equats to almost 80% of my 1RM. I knew I would be sacrificing time by going heavier, but I was fine with that.

I may have slightly misunderstood how tired my legs were from yesterday's workout though, because halfway through the first ten, my legs were on fire. I had felt fine through warm ups. Now, I was kinda kicking myself in the butt.

My get-it-done mentality kicked into gear and even though I could only push them out in sts of four and then two, I got every rep in with good form. Strong shrug at the top, quick drop underneatch, and a solid catch position. Granted, I had to push pretty hard at the end to make it up, I sitll got there every time. All without sacrificing form or switching to power clean (which, admittedly, I would have preferred today).

After recovering from all of that, I hope over to the bars and amazingly had enough strength left to bust out a couple rounds of 3 reps and one round of 5 reps of kipping pullups. A little more training and it might be time to try these out in a WOD.

backlog

Apparently, days off from work equals days forgetting to post my WODs. Here's the backlog from the past couple of days. Even though I haven't had work, I still got my butt out of bed at 5 am in order to keep up with my regular 6 am class. That's some dedication in my book!

Here's Thursday. Not too bad, mostly a WOD to get a 1RM for clean:


My weight progression and chalk logging on the mat:


I know I started really light, but that's 55 reps when you add everything up. I didn't want to burn myself out too early.

Clean 1RM: 80#

I tried to get 85# up twice, but didn't make it. Oh well, something else to add to the list of goals. Luckily during the DU warmup I didn't whip my legs too bad. I can't wait for Rx Jump Ropes to open up their San Diego store! I figure if I get properly sized for a rope, it'll make the DUs that much better. I can't quite get them sequential right now, more like every other. Practice makes perfect!

Now here's Friday:


I woke up to my alarm and checked the website... that was what I saw. I seriously almost rolled over and went back to sleep. I blogged earlier this week about my aversion to running and that was only 600m! This was a whole mile. Not just once either, twice! I couldn't let it get in my way though. I pulled myself up and went in. I set a goal of finishing in under 40 minutes. I'm not a very fast runner, especially when I don't specifically train for it. Ugh, was a dreading getting started.

Off we went and yep, I got lapped by a couple of the guys. No matter, at least I was still trucking along. Finished the first mile right at 10:00 and got to the rowing. My pace was pretty much 2:30/500m, not a very good time, but I was consistent and that's the best pace that I could keep without burning out. Got that done at was out the door for the last mile at 21:15. Oh boy, my
quads were not happy to be running again. After a lap (a mile is 5 laps around the block) they seemed to be ok again and I was focused on just keeping one foot moving in front of the other. By the time I got three laps done, I was the only one still running. I had my goal to meet and I was doing my darndest to beat it. Pushing myself for those last two laps and back in the door. Finished. At last.

My time: 30:34!!!

Yes! Ok, so yeah. I was the slowest... but I exceeded my goal of 40 minutes. And the even better part? My second mile was faster than my first! I was shocked. So glad that I got up and pushed myself this morning. It was definitely worth it, even if this wasn't my favorite WOD to see on the board.