2009 12 25: Christmas WOD

this was actually done on Christmas day at a local gym matt and I found while visiting my family in Atlanta. I forgot to post it given our travel back to Chicago and being sick he past 10 days. As you can see from the results,

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still plugging away on training. overall, I'm recovering, but it's slow and delaying my progress. I lost almost 15lbs and am not happy about it given that it was quality weight - my isometric work is easier (because I'm lighter), but metabolic conditioning and strength has been set back for sure.

Squats 75%/85%/95% @ 125-140-160(3)
Still feeling weak but glad I was able to do the work and push through

Metcon @ 7:15
- 5 overhead squats (#65)
- 10 Pull ups (pink)

Round 1 @ 0:53.3 all unbroken
Round 2 @ 1:32.5 OHS unbroken, broke pull-ups 5-5
Round 3 @ 1:29.1 OHS unbroken, broke pull-ups 5-5
Round 4 @ 1:46.4 OHS unbroken, broke pull-ups 3-3-4
Round 5 @ 1:35.9 OHS unbroken, broke pull-ups 5-5

i simultaneously love and hate having my boyfriend spot me through
metcon - i think i did 5 extra OHS because he wouldn't count OHS reps he
thought were less than good

2009 12 19 Makeup WODs: slowly getting back!

I am not back @ 100% still, so I found myself working on skills and doing some of the strength work. I really wanted to do more metcon, but after blacking out a little on Wed's WOD and getting a reality check, I'm kicking my ego aside and trying to do something.

So...
* HSPU 7-7-8 (banded)
* Ring DH Pull-ups 2-1-2
* 75 Double-unders (strung 5-5-12-4-6-8-4-5-3-6-6, singles throughout)
* Pushups 10-8-10

Friday 18 Dec:
Jerk 3-3-3+ @ (135/1rm) 70%(94.5), 80%(108), 90%(121.5)
Felt weak after doing skills and moving earlier today, so I failed 1st rep @ 120. Need to really get more aggressive getting under the bar too.

Saturday 19 Dec:
Squat 3-3-3+ @ (165/1rm) 70%(115), 80%(130), 90%(150)
It felt much heavier than I thought it would and I need to work on my knee tracking. Its amazing what you can catch/learn when you video.

Overall, it wasn't easy, but I didn't feel woozy or like I'll be wiped out for tomorrow. I'll be back for another day. Hooray!

2009 12 15 Makeup: Getting back is tough

2nd WOD after being out for 5 days . . . 10lbs lost and clearly not enough calories absorbed from what little I could keep down. As expected, these factors made themselves known in my performance today. I feel like 75% and performed so - but just more incentive to work smart, not hard. I'm just glad to be back in the gym.

Strength: 70%-80%-90% of 1RM (I don't know what it is yet, honestly. But my highest Clean and Jerk to date is 135#, so we used that to benchmark.)

Power cleans 3-3-3+ @ 85lbs/97lbs/110lb(1)
Form is improving, but I am still pretty weak. I struggled with 3 attempts on the last clean before finally it. Strong enough to lift it, but not aggressive enough to get under it today. Just need to keep plugging away.

Metcon 3 rounds @ 9:04
-      7 deadlifts (125lbs)
-      500m row

In true turtle form, I was SLOW! My rowing is still really inefficient albeit marginally improved. Asst Coach was kind enough to set my DL weights light for the workout since I'm not 100% back yet. Another lift I need to benchmark as well.

Overall, the metcon was rough. I kinda saw stars and blacked a bit on the last round . . . ended up crawling to the rower, working myself into a good rage, and finishing the workout. I found myself crying afterwards it hurt so much. Just a sign that I didn't hydrate enough, get enough calories in prior, or can push as hard as I normally would like. Certainly a work in progress and a lesson in disciplined fuel intake. Chipping away back to 100% and I am glad to do so. Every day is a new opportunity to improve and turn things around

2009 12 14 Makeup: Tery's 1st workout back

last week, Coach met with me to check progress