REST DAY

I had a forced day off today. I went out to the gym and was going through my warmup as normal and got a migraine half way through and had to axe it.
I was planning on doing the New England sectional workout tomorrow but my hand is still pretty messed up so I'm going to just let it heal a little longer.
Hopefully I'll be able to have to even train tomorrow.

REST DAY

Still extremely sore today. My abs are killing me from Tuesday! I'm actually having trouble getting out of chairs! hahaha. It felt good to relax most of the day. I still biked about 10 miles doing things here and there but no workout.

Crossfit Santa Clara weekly challenge 9

(2nd out of 4)
This is my fourth week doing this challenge and I'd say that this one was the hardest so far.

warmup
played around with PVC for ages just drilling the movements of the workout and doing basic mobility stuff.

WOD
The Taz Venter Special
3 rounds for time
5 snatch balance @ 135lbs
5 overhead squats @ 135lbs
5 squat snatches @ 135lbs
run 200m

Time = 11:27

This was killer. I tried to get through the sets unbroken but it was impossible after the first round. I mis lifted a few of the snatches and dropped the bar a couple of times but managed to slug it out.
I did the running on the treadmill and just had it going continuously. I set it to 9 for the first round but had to drop it to 8 for the 2nd n 3rd rounds.

Awesome workout but tough as hell!

mainsite triplet

warmup
5 mins jump rope  mixing in double unders, crossovers, one foot etc.

mobility drills

WOD
10,9,8,7,6,5,4,3,2,1
chest to bar pullups
30" box jumps
GHD sit ups
+10lb weightled vest

Time = 10:49

I was shooting for sub 10 mins initially on this wod but I decided to add the vest at the last minute so that def slowed me down a bit. My work out put was pretty good the whole way through. I didn't take any rests except for when I fell off the bar a couple of times.
Pullups were def the hardest. Getting up that high was a bit of a challenge but I made sure my chest made contact with the bar every rep.
It was a good warmup for the N.E. sectional wod I plan on doing on Saturday.

Strength

This morning I had the pleasure of spending an hour with Denis Reno - president of the New England Weightlifting Assoc.
He was able to give me some valuable insights on technique and how to correct certain faults within peoples movement on the lifts.
I'm going to spend a bit more time with him in the future and hopefully with his expertise will translate into my own training as well as the people I coach.

I took about an hour break after this session. I didn't do an actual workout while he was here, just did a few lifts and tried to correct technique as best I could.


warm up 
I played around with butterflies for quite a while. I can do sets of about 5 now before I loose the motion. I must have done at least 6 or 7 sets.

shoulder mobility
SP - 10 with bar + 10 with 65lbs
5 @ 95

Strength - Shoulder Press 5 x 5
105 , 115 , 125 , 135 , 140


These weights were the same as what I did on feb 23rd so no change. I didn't try to go any heavier but the last set def was pushing it. I'm going to be working in heavy shoulder presses at least once a week for the next few weeks until I get my press to something I'm happy with.

I'm going to chill for a few hours then hit a metcon WOD.

REST DAY

I donated blood this morning so no training. I got a big week planned starting tomorrow though !!!

5 km Time Trial

This evening I really didn't want to go out and do this run and I had a list of excuses as long as my arm why I 'didn't need to' or how I had 'already done a lot this week'. When I identified these as exactly what they were - excuses, I decided to practice what I preach and Just show up. 
I knew I would feel 100% better afterwards and I do!


warmup
mobility + running drills.


5km Time Trial
Time = 20:54
previous time = 25:30 (Jan 19th 2010)
I'm really happy with this. The route I ran previously was different but a 5 min difference in a couple of months seems like good progress to me. I guess I must be doing something right.
The route itself had 2 average-ish hills but equally had down hill parts so they canceled each other out I guess.

10 min stretch after for cool down


Now I can relax guilt free

Olympic lifting

I went in for an early session with Matt today to practice some clean + jerks.

warmup
4 mile bike ride
usual mobility drills + some kips and a few muscle ups - working on full extension + turnout at the bottom of every rep.

burgener warm up with PVC + twice with 45lb bar

10 squat cleans with the bar
5 squat cleans @ 95lbs

Clean + Jerk 
3 @ 135
2 @ 155
1 @ 185
1 @ 205
1 @ 215
1 @ 225
  235
1 @ 235
2 @ 240


New PR @ 235

I was pretty happy with it but wanted to chance 240 so I tried it twice. The miss-lift @ 235 was a case of not being tight enough I think as when I got it I was just more focused.

Pretty good session.

4 mile bike home + light stretch

REST DAY

I biked to and from the gym today (8 miles total) but no workout. I tried going to yoga but I was late getting there and they had locked the door!

NANCY

I didn't really feel like working out today but did anyways cause it was so nice outside I couldn't resist.

warmup

little bit of mobility and butterfly practice. I was really just playing around with different things for a while.

WOD

NANCY

for time

5 rounds

Run 400m

15 overhead squats @ 95lbs 

Time = 14:36 

This was pretty killer. My legs felt more and more like bricks every round. really good to be out in the sun though. 

I did a little stretching and an 800m jog for cool down. 

Im probably going to rest tomorrow as I'm feeling a little burned out. 

I might actually go to a yoga class.