Chipper with heavy C+J

Once through:

800m run
15 C+J @ 155
20 burbees
25 box jumps
25 KB swings @ 70
30 dips
30 pull ups
80 Double unders

Time was 37:13
I chose to do the double unders because I need to get used to doing them while fatigued. I'm starting to find a good rythem with one double, one single, but it's still shaky. Vibrams are the worst shoe for double unders, I keep finding the rope catching in between my toes and it takes a while to detach myself. The clean and jerks were heavy, but they were fun. My dip strength has gone down a bit from where it was pre-tendonitis, but I can not wait to get back to doing muscle ups.

Snatch 1 rep max PR

Today we worked on the overhead snatch. I tried really, really hard to not power snatch it. Previously my 1 rep max was 125, but I really think it was a power snatch. Today I treated it like a skill day, I wanted my 1 rep to be perfect.

I got up to 135, so it's a 10# PR, but I think I have a lot more in me. Was going to do the extra, but I had to hurry home. ...That and my quads are still not right from Murph.

Murph!

So Friday was Murph, and I going in I thought my last Murph time was 50:something, so why not add a weight vest? Well, appearently last time it was actually 69:51, not the best of times. However, my time today was only 10 minutes faster than last time, 80:23.

It's a little silly in that it took me twice as long as others, but one thing I noticed constantly is that no one else was doing real push ups. Like their chest would get to 2" off the ground, and then they'd go back up. I only commented on this once, but I figured it's not my place to really call out some one like that, so I kept it to myself through the workout. I did 200 real push ups, I never lowered the standard, and my shoulders are barking at me for it.

I tried combating mental fatigue with my own iPod. Chriss says that they take your mind off the exercise, but for me it helps me focus, prevents my mind from wandering to other places. I also wore my compression shirt to help with running in the cold (and strong wind!) and with endurance. I think having these were definitely good mental tools.

Pull ups were good, I was using my arms a little too much at first, so I started to really use my hips, and that helped and felt good. My hands were almost unmolested, but on the VERY LAST ROUND one callus tore (but not badly) and some skin on the palm of my hand was removed.

Squats were good, the pain in my hip feels more like weakness, but I don't think it is weakness because if it was it would've gotten a lot stronger months ago. I plan on opening up a flexible spending account and then seeing Dr. Bills with a game plan to get my hips nice and loose.

I feel awesome for doing this workout. ...I also feel incredibly sore.

FInally a wod for tall people

Two out of three exercises favored tall people here:

450m row, 30 box jump (24"), 15 Shoulder to overhead(85w, 135m);
360m Row, 24 box jump, 12 shoulder to overhead;
270m row, 18 box, 9 shoulder to overhead

Did this in 15:52, I used the Jerk to get it over head, and my left quad was on fire after the first round. I guess you know your'e doing something right when you're having problems with the Jerk because you're quads are screaming at you.

Vet's day Rest day

So I wanted to go to the workout yesterday, but lately I've been plagued by a sense of light-headedness. I felt it come and go over the past four days, but on Wednesday I just couldn't shake it. I felt fine if I just sit or stand, but when I changed height, like in standing up or sitting down, I got really light-headed. I tried doing a pushup or two but just couldn't handle it. Since the workout for Veteran's day involved both burpees and GHD's I simply couldn't do it.

On another note, my lats and serratus is super sore today, still from Monday's wod. Feels great, feels like I'm pushing myself and being re-introduced to Crossfit.

OHS 3 rep max

...Got up to 155, and then I only got 2 reps of 165 out. I thought this was an awesome breakthrough because my 1 rep max was 150, but I was totally wrong, 150 is my FIVE rep max. Oh well, it still made my goal of 175 a good goal. I simply had no core strength at the end to sustain me. I really like this lift, I feel like it's one that I can do more easily than others.

During this lift I could def feel some pain in my hip, seems like the Euflexxa is not doing very much. However, I plan to pay Dr. Bills a visit and see if he can get me onto the path of wellness. Stupid hip.

Nicole plus 4

So we did yet another variant of Nicole:

20 min AMRAP
Max Pull ups
400m run

I got 15, 10, 12, 12, 12, 12, 10 for a total of 83. This is a 14 point improvement over last time and I broke my PR on the fixed bar, if only by 3. I used the re-gripping technique I found a few months ago and that helped greatly. I still haven't mastered a rhythm on the fixed bar though, every once in a while I feel it and everything falls into place, but most of the time I find myself resetting while hanging on the bar, wasting valuable grip time.

I was very happy with the running, I seem to have found a faster sprint/pace with pose style. So glad to be back. Also, very glad to report that there is no discomfort in my shoulder. What. So. Ever.