Monday, October 26, 2009

Press and stuff

Ugh, I am so not digging this weather, although I should be happy it didn't rain when I went out last weekend. Getting back into the 3-1-2-1 schedule this week, although the rain/cold makes me just want to stay home and curl up with a good book or some MNF. :P

Today's WOD was presses, 5-5-5-3-3-3; then W/G Couplet, which was 21-15-9 of body weight back squats and ring dips. We did ring work yesterday for open gym/skill day, and that was a fun time, except my shoulders feel a bit tight from all the different skills we worked on. We'll see how they hold up on the ring dips...

Results: Man, have I lost a lot of upper body strength since I've been sick! My 1RM on press is 90#, so I thought I'd be able to do at least 75-80# for the 3RM today. Nooooo, failed on the 2nd rep of 75# on the third set of 5, so I went back down to 70#. Humbling, but not surprising. Mel told me I should think of the fact that I'm back in the box and am going through the ROM and practicing--that's something. She's right, of course. I find my small defeats more bearable when Mel is there to put things in perspective for me.

The met-con went pretty well except on my first set of ring dips, my damn foot (old complaint) cramped up on me and made me have to stop for a moment on the 10th rep. I did my usual fix-up moves with Mel encouraging me (she experiences plantar fasciitis frequently) and toughed out the rest of the dips. It didn't hurt too badly when I did the squats, but I hated getting back on the red band for the dips. I used 95# for the back squats, although I should/could have done at least 100. Ah well, no use pushing myself too far the first full week back, right? Overall, it was a good met-con experience, minus the foot cramp. I need to drink more water, but it sure is difficult when there's tons of it pouring out of the sky outside and it's cold (for Texas). Time for a hot shower and MNF. :)

Friday, October 23, 2009

Back to it

After over two weeks' laziness/flu-induced rest, I returned to the box. Today's WOD was great, both the front squats and the sprints. I know I'm going to feel both for the next few days, and I LOVE that!

Front Squat: 5-3-2-1-1-1
I started with 65 for the 5 reps, then went up to 110 for the first 1-rep. We had to use the kg bumpers, so it took Anna, Laura, and me a little longer to figure out weights. I squatted 129# for the 2nd 1-rep, and then since I couldn't get 135, settled for 134, which is a 9# PR, so I was happy with that.

The sprints were yucky. I ran out of gas for the second 100m, especially because we had to run it up that little hill on Dyer. The turns got me, too. My times ran between 35 seconds to 45 seconds. My ankles, hammies, and gluteus maximus are definitely feeling it and will continue to for the next few days. Woohoo!!! Love being back! :D