Strength
Power clean
worked up to 113# and then started to loose form, i know if i keep my form strait i can get 123# Iam right there just need to keep tight. I want this!
WOD
AMRAP
7 DB hang squat clean (i subbed for 20 air squats, my shoulder was done)
7 pushups
250m row
total: 5 + 7 ROUNDS
gonna rest and ice my shoulder for the next few days, things are improving, I am getting more movements back, but want to make sure i am not just compensating. I noticed with T2B i could not kip right so I hope I'm not compensating for pullups.
Strength
Sumo Deadlift
5x5
Worked up to #145
Need to keep my shoulders back
WOD
fight gone bad (3 rounds) #55
Score: 215
Felt really good today as far as working out in the morning. Thanks Aaron for pointing out that I was doing PP's wrong, and showing me how to do them correctly. Another great learning experience, by correcting my form my shoulder stopped hurting when i do this movement. So excited to work on this more and see how i do at Death by Barbell. This was the most painful movement for me when I did DBBB. Great morning
Great workout, was slowed down a bit because I hit myself right in the eye with a lacrosse ball, and laterally went blind for the warmup and the first part of the workout. My eye hurts this morning and may go make sure I didn't do real damage to my eye.
Sunday w/ Rob and Sarah
1/8/2012
Snatch work!!
Thank You Sarah!!! Sarah pointed out I was doing this movement wrong and "muscleing" which is the exact reason for all the pain I have been in around this movement. Today was a huge victory, now i can really focus on good form....SO EXCITED! This is why I go to the Sunday class so I can learn how to be a better athlete.
Warm up
Ritch street run
50 DU's
40 Walking lunges
30 Hollow Rocks
20 pull ups
10 burpees
I really liked this warm up, I feel like I may be sandbagging the ones we have been doing lately
Strength
Back Squat
3-3-3-3-3-3-3
Worked up to 145#
I know I can do 150#
WOD
5 rounds
250m row
15 back squat (Rx 95#)
15 ring rows
Time: 22:52
I LOVE anything with back squats this was a great workout for me. Getting better at rowing with good technique. Ring rows were a good learning experience. Very happy that I could do this workout at Rx.
Snatch
Worked up to 75# and had to quit because of the pain in my shoulder. The strength is there but the mobility without pain is not. I practically threw the barbell over my head, but lost it because it hurt so bad in my left shoulder. Patience with this is wearing thin.
WOD
3 rounds for time
20 Power Cleans
20 barbell burpees
Snatch work: I need to work on keeping my shoulder in its socket, recently learned that i dont "hold" it right, bad habits die hard sometime... I will work on this.
10 rounds for time
5 DL 103#
10 ab mat sit ups
Time: 7min
Soooooo happy to get a workout in with maribel, I missed her!!!
