They all have the same look, she says.

4 Rounds for time of:

5 Muscle-ups

10 Front squats (165/110)

I started the evening with 2 Mobility WODs. One for for my shoulders and another for my hips. 

I then proceeded with 400m walking lunge, which really kicked my ass- literally! I stretched and stretched my posterior chain as much as I could as shit was starting to seize up. 

I then I took up where I left off on my Wendler Strength program doing Bench Press 35-40-45 x5, maxing out at plus 10 (over 5) at 45#s.

After all that I attempted the day's WOD. I probably should not have. I think I "practiced" too many jumping MUs before the clock started, and blew my load... cause when the it was go time my arms just would not work. I did 3 jumping MUs then had to scale back to MU transitions. 

My shoulders have been fried since doing Elizabeth (21-15-9 Squat Clean/Ring Dips) on Friday, then Fat Fran on Sunday. 

I think a rest day is in order. 

Oh, I thought I sprained my foot when during the run for Nutts I dropped the 25# plate on my right foot, but picked up the plate and kept running. Woke up this morning to find that I couldn't  put weight on my right foot and had some swelling. Well, later in the day, I just massaged my foot and ankle and moved it around and it felt GREAT! Like nothing even happened. 

Sleepy. 

Not the Total

"Not the Total"- Find your 1 RM of Overhead squat, Bench press, Clean

New PR on the Bench Press. yay! The other two are not personal records but are my new maxes for those movements since my back injury. I'm short by 5#s of my PRs on both OHS and the Squat Clean.

Here is video of my 70# OHS. Can I tell you, 70#s was scary, which surprised me. I guess I have room to improve over the next 8 weeks. (I have no idea how to rotate the video. Sorry)

Old habits die hard

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

I did that bitch Lynne bareback last April; read nothing about it here.  Just kidding. Lynne is not a bitch and I didn't do anything to her bareback or otherwise. I actually like this WOD. I feel I've acquired a lot more upper body strength since April. I remember that at the time, I was working on a strict pull as a goal, so I was not kipping last April (with a band, mind you). I did move up to 50# and I did way more reps on average this time around. 

Much happy with marked improvement. 

BTW, I think 14 pull ups is the most I've ever done consecutively. Yay! 

No title

5-4-3-2-1- reps

Bench Press (no chains)

3 Attempts at Max Double Unders between rep rounds

Rest as needed, then perform

"Bradley"

10 6 rounds for time of:

Sprint 100 meters

10 Pull-ups Ring Rows

Sprint 100 meters

10 Burpees Push Ups

Rest 30 seconds

What a great WOD. It was gasser for sure. I'm glad I scaled it. Not sure if my hip would have liked doing burpees, or kipping. 

I haven't sweat like that in awhile. I didn't get through the entire first part of the warm up. I only got to the set of 4. Didn't really do any DUs. 

Ya, my brain is kind of fried, so I don't have anything to say. 

Oh, my hip feels good. Last night I slept better than I have since the ART treatment started. Woke up my maybe a few times just to pop my hip, but no feeling of intense pressure consistently building in the area. 

As well, sitting for long periods is no longer uncomfortable, and walking feels okay. Rounding the back isn't painful anymore. 

I have therapy on Friday, which I'm not really looking forward to, but know that I have to suffer it if I want long term relief. 

What rhymes with couplet?

Complete as many rounds as possible in 12 minutes of:

185 pound Bench press, 3 reps

225 pound Back squat, 5 reps

I liked this WOD bery-mucho. So much so, that when Joe called, "1 minute left!" I was kinda sad. When I counted up my rounds after time was called, I was really surprised I did 7 rounds; I thought I did less. 

Just last Friday we did the high rep back squat couplet, where I went with 75#s and that felt heavy for that rep scheme. With in my memory, I initially loaded my bar to 80#s. Zeb said that the weight should be heavy for me, so I added 10#s. (now at home, I really believe I should have done 105#).  At each round, the 4th and 5th rep were pretty difficult. It was kind of scary with no spotter. 

I started with 45#s for my Bench Press, my 1RM being 55- an ugly 1RM, if you know what I mean. At round 4, I went to complete muscle failure, so I opted to strip the weight down to 35#s. I'm already really sore in my pecs, shoulders, lats. I could really use a massage. 

Not much to say about the WOD itself. I may do it again tomorrow at 105# for the back squat. Maybe not. I'll probably stick in a met-con workout... Maybe Annie, finally. 

Just want to mention it was pretty cool being let into the 8:30pm club. 

Warming the Bench for you

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

45-45-45-45-45-45-50-50-55-55 ALL PRs!!!!!!

The last time I did bench press  with the intention of setting a 1RM was a really long time ago in January. So I've had some time to build on my upper body strength. I'm super happy. 55#s was really difficult. Pressing the bar for each rep felt like slow motion; and it was. 

Day 2 zone. I feel good. Not craving crazy shit. Feeling pretty disciplined. I think it has to do with the fact that I'm also "managing" Dakota's Zone program, so I feel responsible to lead by example, keeping my ass in check. 

So much transition is happening right now... When it rains it pours.