Catch up

playing a little catch up with the past few days workouts.
Dec 22 - bwt 164lbs - wod 21 bwt back squat, 50 dbl unders,9 ring dips,15 bs,50 DU,15 RD,9 BS,50 DU, 21 RD - 13:20 - rings dips slow and the squats really messed up the double unders
Dec 23 - 7 sets for cals/reps 1min row/1min DU - continously running clock 21/63,19/41,19/51,16/53,16/53,16/51,16/54 (10 bonus points for every round in which the du were 3x the cals therefore 50 bonus points for a total of 539
Dec 24 - 1-10 chin up ladder,10-1 push up ladder for warm up. Build to tough snatch balance - split style to 95lbs then 5 sets of 3 split snatch at 65lbs. next was AMR in 5 min of 5 chin ups and 10 wall balls (12kg to 11ft) - 4 rounds followed by tabata bottom to bottom squats x 4 - low 12
Dec 25 - for time - 1K row,21 PC @155,9 hspu.750m row, 15 PC,15 hspu,500m row, 9 PC, 21 hspu - 25:20
Dec 26 - rest day

oly workout days

Fridays workout done with my man Rob C. Started with 3 sets of "the bear" as a warm up at 65/75/85lbs - my first time with it actually so it was quite the warm up. Next came the clean complex - Power clean/Clean/Hang power clean/hang clean/clean 1.1.1.1.1 x 5 with 2 min rest btw. weights were 95/115/135/153/173** failed to get under enough to complete the hang power clean and hang squat clean but completed the final clean at 173 which is a pb for me. On next to the push jerk. I widened my grip a little and focused on dip and driving straight up worked up to 142 but there was a little too much press out at the end. The workout finished off with 3 x 2 push jerk with 80% of best so I went with 105 for tech purposes. Very pleased with my cleans but still need to work on speed pulling myself under as I certainly pulled it high enough on the hang power clean and hang clean.
Saturday the OPT wod was intervals of burpees and running, chin ups and running and then running. I opted to stick to my original plan from a few days ago and do olympic lifting with a snatch focus and then finish with the intervals. I started with snatch balance practice with just the bar followed by 1+1 x 5 of power snatch + split snatch at 71/76/81/86/95. The attached video is the split snatch of 95 on it's own. I then moved on to OHS working to a heavy single.
81/85/95/100/110/115(f) the 110 was a new PB!

change of perspective

Today I was driving to work in my 2003 Nissan Sentra. I park in a covered garage so I don't have to scrap snow off it. On the drive in I was cursing to myself about the horrendous driving conditions due to snow etc. The car in front of me had to move out of the lane slightly which then brought into focus a homeless man crouched down beside his shopping cart shivering from the cold. It quickly made me say a silent blessing to him and a big thank you from me for the things I have. I slept in a warm bed and had a warm and nutritious breakfast before heading to a job I love. Thank you again.
Today's workout started with 3 sets of 10 reps 30" box jumps with 30 sec rest btw. Followed up by tabata box jumps to a 20" box with a low count of 11. Bad drop on interval number 3
Next was alternating between bench press and weighted chin ups (5,4,3,2,1 on the bench and 1 rep with added weight on the chins) The bench press was unfortunately hard on my elbow. Finished off with double unders the goal was to do 10 unfractioned sets of 25 reps. My total time was 8:38 and I have to redo the first and ninth round as I got tripped up at 15 and 22 reps respectively.
Rest day tomorrow. Another thing to be grateful for.

2 down

2 days down following OPT's wod's. I've really enjoyed them so far so will soon have to decide how I am going to tackle them. I've grown accustomed to consistent rest days as opposed to the 3 on/1 off cycle. Yesterday was a hspu ladder trying to get as many rungs up the ladder in 7 minutes. The only kicker was the hand spacing was much narrow so I got to 4 then only 3 reps while attempt the 5th ladder. Next came alternating ladders of push up burpees and knees to elbows. 10-1 on the burpees and 1-10 on the K2E. My time was 7:54...happy result all in all but the K2E we slow near the end. Next was 10 sets of 10 reps of GHD sit ups. These were done with 60 seconds rest btw. Neck was sore from an intensive massage the day before. Today's was another good one. Started off with power cleans building to a 1 rm. I got a pb of 190 and certain I could do more if I could get under the bar a little faster. Then we took 80% of the 190(152) and did 5 sets of 2 reps to work on perfect form...well nearly as a few I felt I pulled too early with the arms. Then came the ass kicker, literally, it was 10 deadlift at 50% 1rm (184) followed by 250m row sprint (damper 10) with 2 minutes rest between. My times were 1:11/1:17/1:17 and literally my glutes were so sore!
Everyone did a great job.

winter tires

Okay, I have been seriously procrastinating on getting winter tires. I have had them the past few years but for some reason this year with a newer car I have been waffling. So today we get a big dump of snow and the roads become treacherous. What normally takes be 25 minutes to drive to work turned into nearly 2 hours and it took nearly that long to get home too. Thankfully after a few attempts I made it up the OPT trench and arrived home safe, sound and warm...then outside again to shovel the pile of snow that had accumulated around the building. You gotta love winter. Well that's over with so now on to the day. I must have been very tired as I was in bed by 10:30pm Thursday night and woke up briefly at 3:45 then right through until 8am. I went to the gym for my Friday Met Con session and did 6 sets of 500m sprint rows trying to maintain a 1:48/500m split. I was supposed to take my best 2k time(7:34) and calculate my 500m split time (1:53) then subtract 5 seconds. Number 1 was tough but good at 1:46, fell off a little on number 2, wanted to quit after number 3, near death at number 5 and just dug in for the 6th. Heart pounding, shaky and a momentary mouth full of vomit after a burp.
Times were 1:46.7/1:49.2/1:47.5/1:49.3/1:54.9/1:49.1 damper was at 5 except for #3 when I went to 4.5. My footpad was set at 3

correction

The first video I posted was actually post physio when I had a personal best of 105lbs. This video is the 95lbs were the imbalance was spotted.

surrounding oneself

It's nice how this universe of ours flows. Lot's of great people out there so it's to your benefit to surround yourselves with them. I'm fortunate that I have a circle of good trainers/therapists that help mend and repair. Active lifestyles are going to lead to us being a little more in tune with our bodies and we therefore notice when things just don't seem right. Like your vehicle it's nice to have a good qualified technician check it out. So many of the things I like to do go over a little better when everything is working correctly. One little communication glitch in the body can be the difference in a little more weight on the bar or a little faster out of the blocks. A few weeks ago I video taped myself doing a 95lbs overhead squat and noticed how out of balance my shoulders were. A trip to physio and we discover some muscles just not holding up their end of the bargain. After a little coaxing a few of them are doing what they are required. This is the before video attached and I'll get the other up latter.

first time

yeah, it's my first time blogging. First time also reminded me of a song I recently heard again called...well First Time. It was written by, dang I'm drawing a blank now. Anyway it was done back in the late 70's and the group was The Boys. It's about meeting a girl and taking her home for her "first time". It was so good that Teenage Head did a cover version which is awesome. They re-recorded it recently with Marky Ramone on drums and dedicated to Johnny Ramone as he used to think the Teenage Head version was better. Ah, now I remember the writers name, is Honest John Plain. I recently came across his myspace page and his band is pretty good but don't think he's stuffs available here. I was also reading OPT's blog on getting to bed so that is prompting me to do the same. Blogging and get the hell to bed. I gotta get up early and need my sleeps. I'll be bantering about in the future.