Thursday & Friday

Thursday 11-27-14

Happy Thanksgiving! 

Rest Day

Friday 11-28-14

Things didnt go too well today. My shoulder started to really hurt on the row during the WOD... It was really weird that rowing of all things is what made it hurt. I have never felt this before and it was bad enough I couldnt do muscle ups. I rested for a while and did a few more m/ups, slowly and then 40 Push press at 135#.

Kind of disappointed but I would much rather be smart and rest the shoulder than push it too hard and make it worse.
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Strength

ever 2:00 for 20 min

Clean & Jerk

145, 145, 155, 165, 175, 185, 200x F, 195, 205, 210x F

I played around with my grip and it felt really weird. Some of my lifts and technique was off today. The bottom of the squat was looking pretty ugly and I think I need to work at lower weight if I want continue to use that grip. 

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WOD

 Every 8 mins for 24 min (3 rounds) complete:

1000m row

10 muscle ups

20 push press 135#

DNF 

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Wednesday 11-26

Wednesday 11-26-14

Fire Station WOD
Pre-thanksgiving WOD. So, I figured I would go for a long sweaty one and I have been wanting to do this one for a while now.

Post WOD

David Y. was on the East coast and saw this one at a box he visited. It was a memorial WOD, and it looks brutal!

WOD

100 DL 135#

100 Power Cleans 95#

100 S to OH 65#

43 Burpees

Score: 24:40

This one was tough. The DL went quick, sub 5:00. After changing the plates out to set up for the power cleans I went right to work.
These were by far the worst part. Normally, 95# power cleans aren't a big deal. But 100 of them really added up. It took me about 10 minutes to get through all of them.
The shoulder to overhead wasnt bad, taking about 6 minutes.... I was disapointed on how often I needed to rest,but finally got them done.
Burpees were harder than usual, I was at 20+ minutes now and my shoulders were worn out, and I was really breathing hard.
Finally finished in 24:40 I really had no idea what kind of time to expect. Still not sure, but it was a hard WOD and Im glad to have got that one under my belt.

Tuesday 11-25-14

Tuesday 11-25-14

Strength

Every 90 seconds for 6 sets
 Muscle Snatch

75, 95, 100, 105, 110, 110

-

Every 2:00 for 8 sets

High Hang + Hang + Snatch 

120, 120, 130, 130, 135, 135, 144, 144

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WOD
AMRAP 8 minutes, Thruster, KB Swing ladder, 1/1, then 2/2, etc etc

Thrusters 95#
KB Swings 53#

Score: 10 + 5
-

Rest 5:00

"Jackie"

1000m row
50 thrusters 45#
30 pull ups

score: 7:45 rx 

Monday 11-24-14

Sunday 11-23-14

Rest Day
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Monday 11-24-14

At the fire station 

Back Squats 

200 x 6

230 x 4

256 x 2 

285 x 2 

290 x 1

max at 244# - 6, 3

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Tall Jerks
100, 105, 105
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Press 105, 105, 115, 115, 120, 120
Push press 135 x max 

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WOD 

4 rounds

12 Thrusters 95#
12 C 2 B pull ups

Score: 7:41