Didn't sleep the best last night. It's hot. ~7.5hrs
Had some beers last night (delicious Ninja Porter from Asheville Brewing Co. located conveniently just across the st. from my gym)
10 snatches @ 80% (85lbs
45x5, 65x3,85,F,85,85,85,F,85,85,85,85,85,85
Coaching in between took almost 30 minutes for 12 lifts
10 full squat clean and split jerks @ 80% (115lbs)
85x1, 110x1, 115R, 115L,115R,115L,115R,115L,115R,115L,115R,115L
It's my friend Kyle's 30th bday so I did 30 burpees for time before leaving the gym. 1:22.
Monday 06/14/10 6hrs of sleep, then an amazing 3hr nap b/w morning and evening classes!
Rest Day. Left shoulder is bothersome. We went tubing down the Davidson River yesterday and I seemed to further irritate it trying to paddle myself around Corey worked on it. Feeling better already, but want to rest it a bit. Just some anterior shoulder irritation.
Tuesday 06/15/10 7hrs of sleep. no nap
O-lifting continued. Shoulder feeling better. Corey treated it again (after I nagged him. haha)
Hang snatch @ 70% (75lbs) 8x2 at relaxed pace. Bunch of people in the gym so I took 21 minutes to complete these 16 lifts. No misses, but catching more on my heels than I would like. Particularly being that I never want to catch on my heels! Otherwise feel good.
Hang squat clean and jerk @ 70% (105lbs) 5x2 again at a relaxed pace. Alternated lead legs on split every set. About 10 minutes for all lifts. I think these multiple reps from the hang are what irritated my shoulder. In particular, when I bring it down from the overhead position back to the front rack. As a result I started throwing the wght down from overhead and taking the 2nd rep from the ground. I was also letting the bar dip down a bit after catching it overhead.
Still debating if I'm going to WOD or run sprints today...
WOD it was. The WOD at CrossFit Asheville AMRAP in 10 minutes of 7 deadlifts (135lbs), 7 knees to elbows, 7 burpees. 9 Rnds+5 deadlifts
Wednesday: Rest Day
Friday Hang clean EMOM @ 80% (103lbs) missed 2nd rep, Deadlift @ 60% (143lbs) 2x12 felt good. Shoulder feelign better today. Not going overhead until tomorrow.
Saturday: Drank pizza and drank about 5 beers last night. Definitely feel toxic today. Did CFA's WOD "Franzilla"today especially b/c I really didn't want to. 21 front squats (7-7-7), 21 pullups (16-5), 15 push jerks (5-5-5), 15 pullups (9-6), 9 thrusters (3-3-3), 9 pullups (9) in 7:55 with 95lbs. Felt fairly smooth considering. I hate heavy thrusters!
Sunday: Ran mile on track to pace Tamara for a time we went 132, 305, 440, 625ish. This is a big improvement for her. I felt pretty good. Afterwards we went back to the gym and did 5x5 back squats @ 145lbs. My present 5RM is 148lbs so I'll take this. My chest was droppign a bit on the last couple reps of the last two sets. I rested 3-5 minutes b/w lifts.
WOD it was. The WOD at CrossFit Asheville AMRAP in 10 minutes of 7 deadlifts (135lbs), 7 knees to elbows, 7 burpees. 9 Rnds+5 deadlifts
Wednesday: Rest Day
Thursday Am 20x85lbs snatch missed 1 behind
PM started C&J @ 80% did 4 reps...at 115lbs shoulder (L) was sore and bothersome. Ended up doing back sqts at 88lbs 2x12 EMOM felt good. 2nd half learning how to push more. excited to complete this series
3 hill sprints at home. with dogs. fairly chill pace
Saturday: Drank pizza and drank about 5 beers last night. Definitely feel toxic today. Did CFA's WOD "Franzilla"today especially b/c I really didn't want to. 21 front squats (7-7-7), 21 pullups (16-5), 15 push jerks (5-5-5), 15 pullups (9-6), 9 thrusters (3-3-3), 9 pullups (9) in 7:55 with 95lbs. Felt fairly smooth considering. I hate heavy thrusters!
Sunday: Ran mile on track to pace Tamara for a time we went 132, 305, 440, 625ish. This is a big improvement for her. I felt pretty good. Afterwards we went back to the gym and did 5x5 back squats @ 145lbs. My present 5RM is 148lbs so I'll take this. My chest was droppign a bit on the last couple reps of the last two sets. I rested 3-5 minutes b/w lifts.
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