a run, a rope, and a row

Warmup

Samson stretch
10x
DUs
Reverse Hyper
Hip/Back Ext
Pose Wall Drill x 20
Carioca 20m x 4
Leg swings
Good Morning @ bar

Then

2k run, 100 DUs, 1000m row: for time

Time 15:22

Longest run I have done in a while, ankle is slightly sore now (8hrs later) but much better than before. I think I was emphasizing striking to far forward on my foot and have gone back to a more natural mid-foot strike, my interpretation of pose was a little off. DUs were done well, another taxing foot flexion I have been avoiding, 40 unbroken then 30, then 15, 9, 6. Row was kept at or under 2:00 split with the first 500 being around 1:55, I'm happy with this.

Then Deadlift 7-7-7-7-7

135-185-235-255-275

Missed a deadlift day yesterday, so I figured I would get some in. Focus on form and driving from back of the hips, hamstrings were definitely involved here, they feel lit up. No lower back tightness whatsoever; a good sign, form improving, strength with come.

Ryan

Warmup:

Samson Stretch
Walking lunge (10)
Shoulder ROM work
Pushups x 10
Muscle ups x 3

"Ryan"

5 rounds
7 Muscleups
21 Burpees

Time: 19:24 Rx

Power Snatch + Mary

Warmup

10x back ext
10x reverse hyper
10x box jump 20"
10x wallball

Burgener warmup @ bar

Then Power snatch work up to 135lb (feet start going wide in landing)

"Isabel" scaled to 95lbs

Time 2:14

Then

"Mary"

20 min amrap of:

5 HSPU
10 Pistols
15 pullups

Score 8 rounds + 2 HSPU

Hang Cleans and DUs

4 rounds

15x Hang cleans @ 115lb
30x DUs

Time 7:15

Rest and recovery

not much strict training going on. some yoga classes and rock climbing. seeing some nice progress in climbing without the fatigue of training in effect. plan on climbing some more this week, maybe a swim session. right leg has lingering issues with it: right hip is very tight, extends down into some serious tension behind my knee, lastly my ankle still has some swelling and soreness to it. trying to get two sessions of stretching in each day but only managing 1 some days. not sure when i should start lifting again but it will probably be sooner then later.

Crossfit Total ego destruction

Backsquat - 275, 285, 300 miss

Press - 120, 125, 130 miss

Deadlift - 315, 365 miss, 345 miss - Would not compromise lumbar curve, so it is what it is

Total 725 (may 2009 total - 735)

Not in good condition for a total, hips very fatigued. Don't really know whats up with my recovery, but law school stress must have something to do with it, diet has been good, only 1 cheat night a week. My squat was pretty good, still no speed and sore though. Press, well what the fuck, it hasn't gone up in over a year. Deadlift, i wasn't willing to bend my back at all, i hit 315 (i hit this for a 7 rep max a month ago). I guess Ive been reaching too hard and will scale back intensity and focus on form.

Weekend swim/ monday - jackie

Saturday swim session

100m
100m kickboard
100m backstroke

5 x 100m 1 min rest btw sets
10 x 50m 30 secs rest btw sets

100m kickboard
100m backstroke

1500m total

Monday Jackie

1000m row (~3:40)
50 thrusters @ bar 45lb (terrible job on these)
30 pullups (ok work, 15-8-7; but quick)

time 7:09

felt good about row starting to get quicker and stay conscience of form. thrusters were shitty, just couldnt keep them going for any appreciable amount.

diet- mostly clean and close to zone ratio (1/2 carb, 2xfat). Exception- drank most of a bottle of wine (~500ml)and had one stella on saturday night, definitely still feeling the effects of it today.

Snatch fun

Wod

15 OHS @ 95lb
400m row
20 Squat Snatch @ 95lb
400m row
25 Power Snatch @ 95lb
400m row

time 14:20

eh, unbroken on OHS. squat and power were mostly singles, for me it seems to be faster to just let go and then right into the next lift(trying to muscle it around doesnt work for long). still not as quick as i would like, but we rarely do snatches in here right now, so that is ok. focusing on better row form, but faster times still arent coming, although i do feel less drained coming of the c2.

Monday L-pullups/ Tuesday Backsquat 3rm aka Bataan aftermath

Monday

10-1 Ladder L-pullups
200m run between each round

Time 12:50

then

5min amrap - ghd situps (95, pr)

PM - Rock climbing, belay clinic.


Tuesday

Backsquat 3-3-3

245-265-275(2)

then

4min amrap muscleups/DUs

4 MUs - pathetic, will retry later in week. Subbed alternating single arm Russian KB swings for DUs - 72

Bataan Death March

Warmup

hip capsule work
foam roll shoulders

then

EMOM for 10 min

2 handstand pushups
1 rope climb

Then

bataan death march

400m march, every twenty paces alternate between 5 back squats and 5 front squats.
Barbell - 135lb
Every drop is a 10 deadlift penalty
Score is penalties committed.

Score - 7 penalties

This was brutal after two nights with little sleep and 4 beers last night. I imagine its relatively brutal when youre fresh anyways. A good one to grind through knowing I wasnt in shape to do any sort of fast paced metcon. transition from front to back rack is awkward at first and just painful towards the end.

then

tabata mashup

pushup/butterfly situp

didnt keep score.