Posts Tagged ‘sore muscles’

Fully back at it today. Breakfast was a banana and a 3 egg omelet with green & orange peppers and left over pork roast. I cooked the eggs in some of the fat from the pork roast.  Lunch was a steak with some carrots, zucchini and yellow squash sauteed in olive oil.

It was really good doing a lunch time WOD again, despite the fact the every muscle in my body is sore. It’s like a wrestled a bear or something yesterday. I started off with something I had never done before, a bent-over T-Bar row. If you’re not sure what that is, check out this video. Let me know when you’re done.

All good? Okay, carrying on. So I did a 5×6 of that starting at 60 pounds and moving up by 10 pounds each round, ending at 110. The I worked on my hang power cleans. I did 5,5,3,3,1,1, at 45, 65, 85, 100, 105, 115 and 120. I then finished with a mini-wod of 3 rounds of 10 reps each of the following moves – Farmers carry box step ups (10 pound plate in each hand), abmat sit-ups, air squats and push ups. Next time I am going to try the 25 pound plates and see how they feel on the step-ups.

After work it was time for the on-ramp class. I demo’d wall balls at 14 pounds. They felt good. Maybe next time I will use the 16 pound just to get myself more used to the heavier weight. I also demo’d box jumps and apparently I don’t bend my knees very much before I jump. One of the new guys found that impressive. That made me feel good, even though I didn’t know I did that. Final demo was kettlebell sumo deadlift high pulls. I started off demo’ing at 35 pounds and then I tried a few reps and 55 and a few at 70 just to see if I could do them properly. I’m sure glad it worked out. Wouldn’t have looked very good to fail while showing people how it’s done.

Next it was time to meet Jill to go shopping for a bridesmaid dress. I am soooo not a bridezilla and my only requirement was that it be red. We found a really cute dress and she looks smashing in it, if I do say so myself. One day that girl will realize how pretty she is. ❤ ya Jill.

Back at home Ed had cooked some ground beef in my paleo taco seasoning. I made myself a taco salad. It wasn’t 100% paleo with the cheese and refried beans, but I did skip the taco shells and tostada shells. Side note, my spellchecker wants to correct tostada to photostat. Weird. I just thought you should know that.

I have decided that tomorrow I am going to redo WOD 12.2 from last year’s open. It’s a snatch ladder with a ten minute time cap. 30 reps at 45 pounds, 30 at 75, 30 at 100 and 30 at 120. You get as far as you can in the 10 minutes. One bar, you are responsible for changing the weights. Last year I got 61 reps. I got 100 pound snatch up once and then couldn’t do it again for months. I got trapped in my head. I have since 1 rep maxed at 105. I would love to get 90 reps tomorrow but I will be happy with anything over 62. Wish me luck.

This morning I had a late breakfast but I didn’t let my hunger lead to bad food choices. I had two eggs over medium and bacon. For lunch I had turkey and half of a large sweet potato with butter. Ed got off of work early today and so I was nice and split the last sweet potato with him.

My forearms felt better today but not great so I spent more time digging the lacrosse ball in to the sore muscles.

The first workout of the night I had a goal of getting 8 rounds. It was a 15 minute AMRAP of 5 power snatches at 95 pounds and 20 double unders. My double unders weren’t exactly cooperating and I know my form was a bit off on the snatches. My 1 rep max is hanging out at 105, so 95 was a bit heavy. I got 7 rounds plus 1 snatch. Not exactly what I wanted but I am not disappointed.

Strength work tonight started off with 12 minutes of snatch work ending with a 3×1. This was focusing on proper form for the full or squat snatch. I do have a bit of trouble dropping under it when the weight gets heavy. I know that B.E. is right when he said something about me getting bigger numbers once I finally get that drop right. So a lot of my “home work” will include light weight with lots of reps of full squat snatches. I want 135 before the year is over damnit.

After that we did high bar back squats – 3×5. I did a warm up set at 85. Then I did 135, 155 and 155. I could have gone heavier but Holly & I both were leaning a bit forward on the second round so we agreed that we needed to focus on keeping the chest up through out the movement.

I skipped the metcon and went over to help with the rather large onramp class. They were working on snatches and something happened that made me feel pretty damn good. I was trying to help one of the women understand the bar path and keeping it close to the body during the lock out overhead portion of the move. I showed it to her in slow motion with the pvc pipe and then had her run through it a few times. She said people had been telling her the same things over and over about it but that it didn’t make sense until then. Her next three reps, while not perfect, were a LOT closer to the body. I’m very glad I was able to help flip that light switch in her mind.

Dinner tonight was a salad with chicken, carrots, celery, green peppers, romaine lettuce (or maybe it was red leaf, Ed fixed it for me) and homemade Italian dressing. I also had one glass of “Rum Punch” because my wrist was hurting quite a bit. I’m not sure exactly what I did to it. I am taking a rest day tomorrow to recover and do some mobility. I have heard rumors a certain WOD is returning Thursday and I want to be ready for her.