Annie, OLY, Goals, Other

A bit of a catch up post: This week we did Annie:

50,40,30,20,10
DUs
Sit ups

When I first did Annie a year ago my time was 17 something, I did mainly single-double-single. This week my time was 7:43, so around a 10 min improvement. I have worked hard at double unders and it seems like I finally can do them pretty well.  We also did overhead squats this day, I was able to do 135 3 times. I need to continue to work on my mobility issues. OH

In other news, OLY class with Jon is going well. We have worked the snatch and clean from the hang position mostly. For the cleans I need to work on speed in my elbows and continue to work flexibility in my shoulders. I’ve also been really working my lower body mobility in an effort to be able to go lower in my squat without losing tension.

Yesterday’s wod was:

Press 5-5-5

4 rounds
10 slapping push ups
20 KB swings

For the press I did 125. I used 1.5 pood KB and finished in 4:4x I felt pretty good with this workout although the 1.5 pood was all unbroken, maybe I should have tried the 2 pood. The push ups were weak, had to go to regular push ups after the first round.

I’ve also been working on a goal to be able to do 10 pullups by 7/15. I have been working Brian PCF’s pullup progression that involves flex arm hangs and negatives. Once I make some progress I’ll move onto practicing my kip etc.

4/15 OLY class

I took a rest day on Wed due to a lot of aches and pains. I think the week on the fun ship and 0% paleo really messed me up. I don’t know how all the inflammation stuff works but I know I had more aches, pains, strains in the two days working out after the cruise than I have had anytime since I started paleo in Jan. I’ve been back on paleo since I returned so I hope these will go away soon.

Oly Class: today we worked a lot of warm up oly drills, which were great. I still need to work on speed under the bar, mobility and overall aggressiveness. I think I am making good progress and I am really enjoying the class.  For the workout we did 10, 9, 8, 7 etc squat snatches. I used 55# which was light but I was able to keep good form through all the lifts. I felt myself becoming more efficient as I got tired. I concentrated on keeping my elbows out and up to help the bar stay close to my body. My hamstrings are really sore from all the first pull drill we did.

4/13/10 Oly Class

Today was the first session of 1.5 OLY class. We worked on hang squat snatch. I always have a tough time with any overhead squat/snatch type of movement until I have really loosened up. My mobility has certainly improved but I need to keep working it. I seem to end up either too forward or overcompensating and being too far back.

Other things I need to work on that are ability related and not limited by my mobility issues are speed under the bar and receiving the bar in an aggressive position. I also need to not bend my arms too early and keep the bar close to my body. I really enjoy the Oly lifts so I’m looking forward to working on these issues.

I worked with 95 and 105 last night.  I also worked on my pullup progression after the class. I will do 10 pullups on July 15.

4/12/10 Front Squat

FS: New PR 235

Metcon:
42 unbroken DUs
21 burpees
30 unbroken DUs
15 burpees
18 unbroken DUs
9 burpees

4:06 rx’d. I was able to do the DUs unbroken and only had to restart the first set once after 8 DUs. Burpees were all chest to deck and clap behind the head. After a week on the fun ship, this really got to me. I had to lay down for a few minutes.

Happy New Year

Happy New Year PCF. 2010 is to quite a start, lots of changes already in 2010. Sally quit PCF*, Jon for some reason shaved his mustache, Zack announced he quit blogging and then harassed me for doing the same, and I am 3 weeks into the WSOP paleo challenge.

 I’m sure Jon will grow the stache back before regionals, or at least I hope he does if he wants to make Aromas again.  I’d like to give a big shout out to Zack and Kari for their recent engagement. There is an unconfirmed rumor that he proposed in the middle of Fight Gone Bad. When Kari went outside for Wallball Zack was waiting with the ring. It did cost her a few reps, but it was still pretty cool. I don’t know where they are registered, but I think the “universal gift” will be good- Terps Gear.

Yesterday’s WOD:
Push-Press
1-1-1-1-1-1-1

10 Rounds
20 Double Unders
5 Jump Squats

Push press- 175, which I really struggled with but was able to lock out after a few steps.

MetCon- 7:51 Rx’d. My Dus were good actually pretty good during this work out, I had a few sets unbroken. However I need to work on restarting after I get messed up, and staying relaxed.

* I assume this since I have not seen her at a WOD since Xmas eve**

**By Xmas eve, I mean Thanksgiving.

20091119 WOD

Wednesdays WOD was

5 rounds of max effort of 30 seconds on, 20 seconds off/rest (1 round consists of 30 seconds of effort and 20 seconds of rest in a rotation of):
Deadlifts, 275/185 lbs
Knees to Elbows
Double Unders or Row for calories

I did double unders and finished with 154.

 

Thursday I did the 6pm WOD which was
20-15-10
Shoulder Press
Push Press
Push Jerk

I used 75#. This was a very tough workout. My shoulders were definitely fried. After the workout Tess showed me some recovery techniques for my shoulders arms and upper back.  I think it really helped because I am able to lift my arms over my head today which I didn’t think would happen.
 

 

 

Press and Row

Last night’s WOD was:

Shoulder Press
5-5-5-5-5

6 Rounds
Row 30 sec
Rest 30 sec

I did 95-115-125(3)-135(3)-125. I don’t think I was resting enough between sets at first which may explain why I failed after 3 reps the first time on 125, then did 3 of 135 followed by 5 at 125. This went well, during my later sets I think I did a good job of keeping my core tight and breathing at the top to avoid a pause at the bottom of the lift.

For the row, I totaled 1110 meters. This was extremely tough towards the end, my legs were completely shot by the end of the last round.

After the WOD John yelled at me for shaving my Neard, which is a neck beard. I did not know that was a term.

Sore

Monday’s workout was:

5 rounds
1 min KB/DB Snatch- scaled to 40#
1 min Squats
1 min burpees
1 min rest

I completed 328 reps. I was pleased with my effort, really gave it my all on each round. I think the weight I used was good, possibly could have gone heavier but I am not sure if a heavier DB would have caused me to break during the snatch and lose some of the met-con aspects of the workout. Either way I was happy with this workout.

However immediately after the workout I knew that I was going to be in bad shape the next day. I rolled and stretched for almost an hour after the WOD and yet I still woke up the next day and had trouble getting out of bed. My legs and back were completely fried. This would have been a good time for an ice bath, but I wasn’t ready to face it. So I took a rest day on Tuesday and will return on Wed.

Diet was pretty bad while I was out of town. I was presented with new challenges through travel and being away from my comfort zone and just totally failed.   Since I have been home I have been back on track and just feel so much better.  I fell into a pretty good groove after my 30 day clean, and feel pretty confident I will be able to keep that up.

Stretching has been going well, I do feel like I am making progress but it is coming so slowly I need to have patience and just keep at it. I should also increase the amount of times I stretch each day.  Currently I am stretching at least once per day, and I think I should increase that to at least twice and sometimes more.

Back at it

Missed the past 2 weeks while out of town for work. My workout today showed the time off. I was still stretching and I do feel like I am making progress in my flexibility.

Today’s WOD was:

Nasty Girls
3 Rounds
50 squats
7 MU (I subbed 21 PUs, 21 Ring Dips)
10 Hang Power Clean (scaled to 105#)

I finished in 15:45. The hardest part for me was all the pull-ups. I think this might be the thing that I really need to work on next, because they are still very difficult for me. Overall it’s good to be back.

New Challenge

New challenge, work on something for 30 days. John posted a blog recently that said to really get better at something you really have to work at it. Do it everyday, that is the only way to really improve. Then Brian posted a challenge to pick something and do it. I think the first thing I need to work on is flexibility. This hold me back in everything that I do from squats,  class=”hiddenSpellError” pre=”">pullups, deadlift, etc. So this is what  need to do first. From there I can move to another area like DUs, Pullups, KTE, HSPU.

Or maybe the next thing should be to figure out why I needed a ‘challenge’ to actually do this.  Anyway, I’ll update my progress as I go.  My starting point is very, very inflexible.