5/11
AM workout with the ladies:
3 rounds:
2 min stations/1 min rest between rounds
med ball slams 20#
max height vertical jumps
row
burpees
prowler push/pull
Master's Class
Team WOD with Brianne WOD 1
in 20 min establish each team member's 2 RM OHS - no rack.
Brianne- 102#
Will- 200#
*WTF, my 1RM OHS is 205 from a rack. This makes no sense.
WOD 3
5 min AMRAP
5 20" box jump overs
10 K2E
Brianne- 3 rnds plus 3
Will- 5 rnds plus 3
*awesome training day! Thanks to the ladies for inviting/convincing me to workout with them earlier in the day. And thanks to Brianne for being an awesome teammate. Lots of fun at the box today!
clean- work up to a heavy single
135
185
205
225 (F)
225 (PR)*
*still need to work on the finish, catching the bar too far forward and coming back up from the toes.
Didn't get through all of this. Only did 4 sets of the first two movements. PR'd my press at 135, worked up to 165 on the PP and failed on my 4th rep in the second set of the PJ at 175 I believe.
WOD
2k row
time: 8:15
*25 seconds slower than December 29th. Not really surprised by that. In the words of Pat Sherwood, "My fitness hurts."
4/23
soccer game. 3rd game of the season but first I played in due to my back. Gotta say, I killed it our there. Felt really quick strong. Would have played the full 90 minutes but the ref sent me off the field with a yellow card.
4/21-4/22
rest and recovery
treatment with the Doc
Score: 93
pretty happy with this considering I haven't worked out properly in 2 weeks and am at about 70%. Also very thankful for the incredible support I have from the doc and fellow coaches who have helped me tremendously over the last couple of weeks. Thanks guys!
4/10
Got treated by Dr. Lord right before attempting WOD #3. Made a huge difference. Also need to thank Rob and Sarah for helping keep me in check. My original plan was to get one rep to stay in the game, but with the Doc's work and the helpful eyes of the coaches managed 8.5 rounds.
4/4-4/9
treatment with Dr Lord. Dude saved my back, no joke.
Score: 9 + 1
definitely an improvent but my back went out at the start of the 8th round. Made the DL's tougher but made the BJ's almost impossible. Took a ton of effort to jump up and had to step down. Glad to have gotten the extra reps but left wondering how many more reps I would have gotten if my back held up.
Special thanks to Aaron for judging and helping me hold my pace. Also to Dr. Dan for treating me as soon as the WOD was over and Aaron for being his assistant.
3/31
warmup
rower-
30 seconds on, 30 off- 5 rounds
need to do this a few times/week, thanks for the intro Nat
accumulate as much time as possible in a handstand within 10 minutes
*I've regressed here, wanted to practice my freestanding handstand and it wasn't working
shoulder mob
Strength
10 rounds, 3 reps snatch PP on the minute
115# for 6 rounds I think
125# for the last 4
WOD
12 min AMRAP
Treatment w/ Dr. Lord
take away- need to work ankle flexibility
12 PP (95)
12 FS
12 ring rows