1-29-10 WOD

Nancy (5 rounds: 400m, 15 OHS 95#)

not rxed 14:20, PR

I kept this light at 35# cause I wanted to give my arm a rest. I last did this in April with only 15#. So at least I beat my old time by 14 seconds. I measured the distance with my bike as .25 miles, so it was slightly longer than rxed. The OHS was pretty easy. Quarter splits: 1:50.5, nt, 1:52.4, 1:51.7, 1:49.6. I'm happy that my splits are even, but I'd like to start seeing 1:40-5 again.

1-28-10 WOD

2009 Nor Cal Regional Day 1 Workout A, 500m row, 30 burpees, 10 shoulder-to-overhead 165#

not rxed 5:55

I did this with the girls weight. I was supposed to do this wod yesterday and Helen on Tuesday, but I think that I injured my left arm on Monday. It just ached until I was carrying a very light box that was just slightly to long and slipped from my grip. As it was falling I tried to catch it and that is when I really did the damage. I spent the next 30min whimpering and running around trying to distract the pain. My left biceps (or brachialis?) is where it hurts. The best way that I can explain the pain is that it feels similar to how my forearms felt right after Helen except that the pain somehow feels likes an injury. I need to think about how I'm going to change up my training over the next week or so.

Failed WOD

1-25-10 WOD

30 muscle-ups for time

10 muscle-ups in 30 minutes

Today I paid the price for neglecting my muscle-ups. I've done 2 in the last 2 months. So today I got 10 in about 21 minutes. My technique was shot. When I tried to kip I wasn't able to do it without losing control and start swinging. When I focused on my kip my arms would get too far apart and I would lose it, and when I would focus on keeping my arms together I would lose control of my kip. I am going to try to practice on my muscle-up before each wod. By the way, I've now done 59 muscle-ups.

5 OHS to 5 Push-Presses

45, 55, 60, 65, 70

I kept it easy tonight.

1-22-10 WOD

20 minutes, do as many rounds as possible of: 5 handstand push-ups, 10 L pull-ups, 15 walking lunges

not rx'd 7 rounds

I did this wod back in November. At the time I did 6 rounds and 5 hspu. I did the hspu on to a foam roller. Today I did it on to a thin foam roller (apx. 2"). I could have done it as prescribed, but I probably would have gotten less than 3 rounds. The L pull-ups were the hardest part.

1-20-10 WOD

2009 Nor Cal Regional Day 1 Workout A, 500m row, 30 burpees, 10 shoulder-to-overhead 165#

not rxed 6:54

I could have done this as rxed, but I wanted to compare it to the last time I did it. June 2nd- 14:25. I was a little down about my Fran time from yesterday, but I'm feeling much better now. I have also been having a tough time with my rowing lately, but I felt great on the row. I did a 1:51.1 even though I was trying to hold myself back. The burpees still sucked.

Fran Fran

1-19-10 WOD

Fran

6:59

No pr. I was telling myself that I wasn't worried about getting a pr, but I'm bummed that I was 4 seconds slower. Its been like 3 months. I'm hoping that my fitness is better. I was experimenting, so I'm hoping that's why I was slower. I tried to not drop the bar during the thrusters. I made it through the round of 21, but I did drop it once for each of the other sets. I think I'd rather drop it and clean it again than hold it while resting. Holding it at my shoulders killed my wrists. When I finished the wod my wrists were throbbing.

Later: (light weight) Fran again

not rxed, 3:41

45#. I wanted to see how fast I could go. I filmed this wod. I lost about 42 seconds to rest, 3 during the thrusters and 39 during the pull-ups. My arms were failing me for the pull-ups. Even if my arms were fresh and I didn't rest and I picked up the pace on the thrusters I can't see that I would be able to break 2:30. I don't see that as being pessimistic, I just don't think that I can do it that fast.

Monday, January 18

Easy Week

I've decided to make this week a recovery week. I will just be doing one workout a day with the exception of tomorrow. I'm taking today off because my back is hurting. Technically its not my back that is hurting. I think that it may be my glute (max or medius) that is tweeked right at the origin. I had my wife help me work it out.