FRI 10/01:
Did the 20kb swings every min for 10min. Rx was 2 pood but i chose 1 pood and was happy that i did as every set was unbroken and i got all 10 rounds in. My forearms are still a little sore even today - so i cant even begin to imagine what they would feel like had i held on to even a 1.5 pood kb. After the evening class that i coached, i had my smokehouse Arthur's burger (you know how i feel about Arthur's burgers) and saw The Town - which was phenomenal! a very good evening indeed and i need to have more just like it!
SAT 10/02:
Xiomara is a member of her school's cross country team. She needs a bit of help in the running department so i was going to run this 5k that my dad was helping organize through his Souls for Faith running group with her - hopefully looking to get her to her first sub 30min 5k. I get to the park and she informs me that she would not be running. So here i was mentally preparing myself to coast and now my reason for coasting has backed out last minute - constantly varied at its finest. im not a big fan on running 5ks all willy nilly so i knew i wasnt going to PR (although im really hoping to on 10/16 with my endoers) but i get a good warm up in, trot over to the starting line and go to start my ipod only to find that its dead. grr. i do my best to keep a solid pace once the race starts but unfortunately my knee started to bother me at the beginning of mile 2 and i finish in 24:59. respectable considering the circumstances and im happy that i didnt keep myself in a mental funk throughout the race but still off my PR by about 2 min. my dad was happy that i was there supporting him so it made it worthwhile.
I was supposed to participate in a cornhole tournament with my sister in the afternoon but my mom hurt her back that morning and was unable to babysit for my sister so after visiting with my niece and nephew i just end up just going home and doing some much needed house cleaning for the rest of the day saturday.
SUN 10/03:
Finally rebuilt my massive desk in my basement and then headed off to church with the family. i wanted to do a new CF total in the afternoon but never got around to motown until much later in the evening due to a groom's party (bridal shower for dudes) for a friend from grammar school and an impromptu house warming party. nutrition was very poor due to all the parties (and my inability to turn food/beer down).
MON 10/04:
Couldnt wait to do the 10min amrap wod as soon as i saw it posted:
10min AMRAP
6 squat cleans, 125#
12 pullups
24 double unders
however due to my poor nutrition the day before, lack of sleep and poor nutrition the day of, i decided that going for the rx weight was unwise; so i only set up my squat cleans for 115#. i feel that not rxing is sometimes a suitable punishment for poor nutrition - and consequently i find it very motivating to get my nutrition back on track by rewarding myself with the privilege of rxing a workout. I was able to wod before the 630 class with one of the llocfme and finished with 4 rounds + 4 squat cleans. my last set of double unders were atrocious as i couldnt string more than 2 together at a time but i was able to string at least 4 butterfly pullups in each round - so i would consider the pro/con assessment of that wod a wash. highlight was not wodding by myself for a change. coaching went well and after class i watched the The Fourth Kind - i wouldnt spend any money to rent it.
TUES 10/05:
4 Rounds:
500m row
9 ring dips
12 shoulder to overhead, 135#
15 box jumps, 24"
i saw the shoulder to overhead at 135# and immediately thought no way. the middle of my back - on the transition point between the lumbar and thoracic regions of my spine - has been hurting recently. ive been to the chiro the past few weeks and have determined that it gets aggravated during heavier cleans and gets overloaded when i do heavy overhead work as i tend to overextend my back to compensate for not maintaining a stable mid line due to fatigue during a wod. i felt that 115# was still a challenging weight that allowed me to maintain proper mechanics while not setting me up to tweak my back.
Karianne was hanging around all class and coach mike is about to start the wod when suddenly she decides to throw her hat into the ring and wod with us lunchtimers. hot diggity dog! i was feeling good from my wod yesterday, ate well the night before and this morning, the shoulder to overhead weight was no longer uber heavy so it wasnt going to slow me down tremendously, and while one of karianne's stronger movements is the box jump, this wod also had a row in it - something clearly in my favor. so as Karianne was taking off her shirt - to reveal an even more form fitting shirt with the slogan "throwing up isnt just for supermodels anymore" - all i could think about was rick moranis. let me explain with the following video:
we start on the row and as expected i get off the erg first. finish my dips first. finish my push jerks first. get done with box jumps and im out the door first to start round 2 before her (as we had to alternate 500m rows with 400m runs because we only have 4 ergs). head over to round 2 of the rings and we get done at the same time. she ends up finishing the second set of push jerks before me and heads onto the box jumps. As expected, Karianne gets to the rower first to start round 3 but i am not worried. about 20 seconds later i hop on the rower and overtake her to head over to the dips. im a quarter of the way done with the third round and im still ahead of Karianne! Im thinking this is my one time.
i have 3 push jerks left by the time Karianne gets to the box jumps on our third round - and she just takes off. if you havent seen her do box jumps - its amazing. think about how quickly you lift your feet up when you're walking on hot sand and she's even quicker getting her whole body up to the top of the box - jump after jump after jump. now it was my intent to jump off the top of the box instead of step off but the push jerks took a lot out of me. by the time i start my fourth round with the 400m run - she is 300m ahead of me. She finishes in sub 19min (she was also using a 24" box) and i finish with 20:28. my runs were terribly slow and my fourth round of push jerks was broken into sets of 2 but overall i was very happy that i kept up with Karianne through about three rounds. next time (especially if there are rows involved).
i had a larger, challenging group when i coached in the evening but i managed, the onrampers this month are a great group, and i got to post on my blog today - good past few days.
No comments:
Post a Comment