There are so many things going on right
now, I’m not even sure where to start. I’ve been declutering my condo in
preparation for a major life change, I’ve been having trouble dragging myself
out of bed for Half Marathon Training (or ANY training) and I’ve been fighting
my body again and some stupid nagging little things (ankle, Achilles, knee and
hip). I’m feeling (for lack of a better word), fat (I’m not even going to try
and sugar coat it with ‘phat’). Most of it is self-inflicted and I have been
enjoying life (which is the point), but I haven’t de-evolved into my old ways
fully. I’m still working hard, but I can work harder.
now, I’m not even sure where to start. I’ve been declutering my condo in
preparation for a major life change, I’ve been having trouble dragging myself
out of bed for Half Marathon Training (or ANY training) and I’ve been fighting
my body again and some stupid nagging little things (ankle, Achilles, knee and
hip). I’m feeling (for lack of a better word), fat (I’m not even going to try
and sugar coat it with ‘phat’). Most of it is self-inflicted and I have been
enjoying life (which is the point), but I haven’t de-evolved into my old ways
fully. I’m still working hard, but I can work harder.
Warm-up
4 minute AMRAP
Ground to Overhead (25lb Plate)
10 Skips
What is going on with the #530Crew? Where
is everybody? Tonight Coach Ade (@missade3) only had Robin, Denise and yours
truly to deal with and let me tell you, she put us through our paces. First was
a modification (a fun one) to our Muscle-up Progression Cycle. 6 minutes to get
25 False Grip Ring Rows. These still hurt! Somehow I’m getting a blister below
the first knuckle on my third finger. Crazy Random, I know. Then we had 6
minutes for 30 Pull-ups with the caveat that every time you dropped off the
bar, 3 HSPUs. I managed to break the 30 into 5’s and I think I got locked out
(or close to it) on most of them. I finished in 4m46s using a Box for the
HSPUs.
is everybody? Tonight Coach Ade (@missade3) only had Robin, Denise and yours
truly to deal with and let me tell you, she put us through our paces. First was
a modification (a fun one) to our Muscle-up Progression Cycle. 6 minutes to get
25 False Grip Ring Rows. These still hurt! Somehow I’m getting a blister below
the first knuckle on my third finger. Crazy Random, I know. Then we had 6
minutes for 30 Pull-ups with the caveat that every time you dropped off the
bar, 3 HSPUs. I managed to break the 30 into 5’s and I think I got locked out
(or close to it) on most of them. I finished in 4m46s using a Box for the
HSPUs.
Mini Mash-up
AMRAP 9 (9 minutes)
10 Power Snatch (@95lbs)
15 Wallballs (@20lbs)
Rest 3 minutes
AMRAP 6 (6 minute Ladder)
(3/3, 6/6 . . . 12/12)
OHS (@75lbs)
Burpee Over Bar
Rest 2 minutes
AMRAP 3 (3 minutes)
5 Thrusters (@95lbs)
30 DUs
It was disgusting hot. Ugh. The WOD itself
wasn’t awful, but as @SavannahJessie will attest, I might need my hearing and
eyesight checked (well I had my eyesight done). I read and heard Power Cleans
for the first component @135lbs, so feeling good I did the first round like
that. Then I realized, nope, you are doing it wrong. I finished 3 full rounds
plus 4 Power Snatches in Round 1, 6 OHS in the round of 12 in round 2 and
finished off with 1 full round plus the 5 Thrusters. Stupid DUs. I decided to
do them and as always, I still struggled to link them together. Still you don’t
get better if you don’t do them. I worked really hard to get the OHS and it felt good to get some quality reps in.
wasn’t awful, but as @SavannahJessie will attest, I might need my hearing and
eyesight checked (well I had my eyesight done). I read and heard Power Cleans
for the first component @135lbs, so feeling good I did the first round like
that. Then I realized, nope, you are doing it wrong. I finished 3 full rounds
plus 4 Power Snatches in Round 1, 6 OHS in the round of 12 in round 2 and
finished off with 1 full round plus the 5 Thrusters. Stupid DUs. I decided to
do them and as always, I still struggled to link them together. Still you don’t
get better if you don’t do them. I worked really hard to get the OHS and it felt good to get some quality reps in.
BWOD
50 GHD Sit-ups
50 GHD Sit-ups
50 GHD Back Extensions
30 Hollow Rocks
30 Abmat Sit-ups
3 Deep Rig Squats
Shoulder Mobility (Band)
Ankle Mobility (Plate)
5 Pull-ups
Glute Stretch
Hip Stretch
Back Stretch
There was no ‘official’ Cash-out, so it was
a BWOD. I worked hard on the core/midsection and tried to stretch out the issue
in the left ankle. I was pretty gassed after the 23 minute WOD and felt good at
the end of the BWOD (because I felt like I put in an honest days’ work). The
plan is to get a good nights sleep and determine if there will be anything
active in the morning. It will be a game-time decision.
a BWOD. I worked hard on the core/midsection and tried to stretch out the issue
in the left ankle. I was pretty gassed after the 23 minute WOD and felt good at
the end of the BWOD (because I felt like I put in an honest days’ work). The
plan is to get a good nights sleep and determine if there will be anything
active in the morning. It will be a game-time decision.
Beez
