Tuesday 11-4

Tuesday 11/4/14

Spicy little warm-up from CFI.
Every 30 seconds/ 30 rest for 12 minutes:

30 seconds Muscle ups

30 seconds Hand stand walk

30 seconds Toes to Bar

Results
6/4/3/3
32/28/38/28'
14/13/12/12 

Next up: Snatch

Snatch + Hang

Results :95#, 115#, 125#, 135#, 145#,
just snatch @ 155#, 165# x Fail

 The weight feel really good, even with the two reps. I got 155 just fine, but 165# was a no go. I think it was just a little shoulder fatigue and maybe some technique work.

 WOD
I wanted to try something I saw Rich do. It looks "easy", but I knew it would be a tough one. It is ten rounds of 15 Wall Balls, 3 Clean and Jerks 225# rx.

They made the weight looks light! I knew that wasnt going to be the case but I kept it as heavy as I could and still get through the workout (155#)

so, on a side note, I wanted to try to be more smooth on WBs and save my sholders. If you think about leaving your arms up in the air the whole time the ball is going up and back down, its a lot of extra stress and strain on them. So I wanted to try the "circle method", where after the ball leaves your hands, you do a quick circle bringing the arms down and back up to receive the ball.

Score 14:34

Well... round 1 rep 3 I took a WB in the face like never before. It sent a stinging sharp pain down my left neck and shoulder and into my back. I was seriously shaken for a few seconds and actually had a lot of trouble recovering and getting back in to the workout.

The 1st set of C&Js were heavy and I did push jerks. They felt slow and heavy.

The next few rounds I somewhat found my groove, but wasnt 100%.
I stated to split the jerks and it was MUCH better. By splitting I felt like I was fast, powerful and able to lock out the bar without a long slow press out.

I ended after 7 rounds. Between my neck and how I felt, I called the WOD after 7 rounds.

Ill recover and give this one a fair shake... like it deserves.