Sounding Board

Thurs 10/07

I couldnt fully extend my left arm - it was as if my bicep was sore but i really hadn't done anything bicep intensive. This was my much needed day off. Co-coached onramp and had the endoers do their second speed strength day as well as what i dub the Crazy 8 wod. Had a delicious cobb salad topped with a buffalo burger to finish off my day.

Fri 10/08

Still really couldnt extend my left arm but Jared said he was going to the 1215 class so i couldnt not go. wod was:

20min to find my 1RM for the snatch then

3Rounds
5 clapping pushups
15 wallballs, 20#,10'

let's just throw this out there from the offset - I can't even begin to express my love for the snatch. with that being said, i only got to 115# - which was disappointing because i had previously done 125# (and that was after 5 sets of 3 reps each) and i was shooting for 155# and would have settled for 135#. i think it boils down to me thinking way too much about not being comfortable with that weight overhead. i was still a little nervous about tweaking that transition point in my spine. so i cleaned 125#, snatch grip push jerked it overhead and attempted to squat it thinking that if i could overhead squat it - i should be able to snatch it. well the overhead squat didnt go as smoothly as i wanted it to and in typical mind over matter fashion, i failed on three separate attempts to snatch 125#. i would really like to start implementing the louie simmons weight training outline again (with the focus this time being the OHS) as it worked so well for me during the Be Crossfit Challenge. Additionally, i know that implementing the Bergener skill transfer exercises would be helpful as well - i just need to commit to a schedule and do it - so ill start posting about when i do that and how thats going from this point forward. the short metcon went really well - 1:48 which was third fastest at that point of the day (im moving on up in the world).

Met up with some CF peeps at the Frog later that evening and that was a lot of fun. I always tell myself to take pictures - whether its during wods or when im just out with friends - so considering both those worlds combined at the Frog, i actually remembered to (although i wish i got around to more of the people there) and got this (rather adorable) shot of Jodi and me. i appreciate her for her honesty and accordingly she's becoming a consistent sounding board in my CF life. that and she's a lot of fun to hang out with.

BTW - that was post car bomb.

Sat 10/09

Ugh. drinks are so good during but not the morning after - especially if you dont hydrate before you go to bed. literally shuffled into the box at 820a for the 800a endurance class. the endoers are doing really well during their wod when i see Lynn shuffle in. Lynn very awesomely came out with us hardcore partiers to Sona after the Frog - and even though i was barely comfortable standing up - i decided that if she managed to make it there, i have to do the reg wod.

15 AMRAP
200m run
20 steps overhead walking lunges
15 situps
10 pullups

3,2,1 go and im off. Completed 5 rounds (and 10m of the run on the 6th round) and it felt surprisingly good! i kept up with Billy and Derek (to their credit they were using a weight vest and the ghd respectively but i think that only makes the playing field a bit more level anyway), my runs didnt feel as sluggish as they normally do, and i did butterfly pullups for each round so i was extremely happy with my performance - and im not even making reference to the fact that i did it hungover - it was a solid performance due to my unbroken effort throughout. good way to start my day (except for waking up so early).

Just hung around the rest of the day - my sister and her bf came over and i get my lawn mowed (so it no longer looks like im living in a jungle) - played some video games - got some house chores done (like putting that first coat of paint on the spackle around the sliding door to my deck that i built... last summer) - went food shopping - played some more. it ended up being a very good saturday.

Sun 10/10

Hopefully the llocfme finsihed their tempo runs by now. Heading to church and going to spend time with the fam for the rest of the day.