Shoulder Press

I'm feeling a little better today than I was yesterday (I called it a sick day yesterday for the WOD) but still am feeling some of the effects of whatever bug I have gotten. Determined to get some kind of workout in I did my morning 1k row at a 2:02.0 pace and finished with a 4:02.3.

Later this evening…

cfwu x 1

SP:
1 x 10 x 45
1 x 95, 115, 135, 155, 175(f)

PP:
1 x 155, 165, 175, 185, 195, 205

There is some significant strength loss right now and I'm hoping it's due to the bug and trying to get used to this week on, week off traveling schedule. Time will tell.

Back squats

Started the morning with a 1k row @ 4:03.7 Pace was set for 2:03.0. So far still pretty easy to hit these times. I'm sure once I start creeping in the mid-low 1:50's I'll be sucking.

Overall felt under the weather today, so not sure if I'm getting sick or just have a 24 hour bug. Intended to hit back squats and crank out some heavy weight, but after the first set with 135 I knew that wasn't going to happen so took it easy (which felt hard!).

1 x 10 x 45
1 x 5 x 135
1 x 5 x 225
1 x 5 x 235
1 x 5 x 245
1 x 5 x 255
1 x 10 x 135

Elizabeth

Did my morning 1k row, following a pace of no slower than 2:03.5. Time was 4:05.7.

This evening went ahead and did the main page WOD. Tried to jump the cleans and keep my form tight but it degraded pretty fast towards the end of the 21 set.

21-15-9 reps of:
Clean 135 pounds
Ring dips

time: 7:43

That's a PR by about 10 seconds. I didn't expect or try for a PR so that was a pleasant surprise. Of course now I'm feeling beat down. Good thing tomorrow is a rest day!

Rack Pulls

Got back home yesterday fairly late so no WOD at all. Today I did some rowing and rack pulls.

1k row @ 4:07.7

rack pulls from 3 boxes
1 x 5 x 135
1 x 5 x 225
1 x 3 x 315
1 x 3 x 405
7 x 3 x 475

Pulls felt good and I'll climb a few more times in weight before I drop the height a little. Lets see how much my DL jumps after this.

Ghetto elliptical

When I saw the WOD was a 5k I made my way down to the hotel gym and saw they had one elliptical. It was a different model than the one I used overseas, but whatever. Whatever indeed. It felt a lot different, not allowing me to really stretch out the stride. Pace was much slower too. Oh well.

5k elliptical: 31:37

burpees!

Away from home again, this time in Baton Rouge. I did a burpee WOD yesterday but was beat down enough I forgot to post it on here, so from yesterday:

150 burpees: 20:17

Weather is pretty nice here. Hot but not scorching. Still feel like I'm dragging ass. Decided to sub the pull-ups with unanchored sit-ups, allowing me to semi-follow what everyone else is doing. I was going to do burpees again today, so whats a few sets of sit-ups added on?

Ten rounds for time of:
12 Burpees
12 unanchored sit-ups

Time: 17:23

Rack Pulls

Home for only a full day. Obviously been slacking on both the workouts and posting on here. We'll see if I can't remedy that.

Today was 3 box rack pulls:

1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
7 x 3 x 455

Felt pretty good and will go up next time I do these. So far behind on the burpees it's not even funny. I'll see if I can't catch up this week on those. Fingers crossed.

Riverhead, NY

Another week away working, this time up in Riverhead, NY. First day was long and I didn't get to do a planned "WOD", so basically I'm already slacking! I did do my burpees throughout the day, at least for today. I've missed several days in the past and will have to make them up when I can, which is going to be brutal! So for today:

burpees x 74

Erin

1k row @ 2:05.5 pace, time: 4:09.6

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Time: 19:17

What a beat down. It wasn't so much muscle fatigue as I couldn't get enough oxygen in. I'm sure the muscle-ups / pull-ups from yesterday didn't help either.

The day slipped away from me and I missed doing the burpees today. Tomorrow is gonna suck!

Ryan

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Started this one as rx'd but after two rounds my elbow was screaming, so switched to the 3x pull-up / dips substitute. You would think I'd breeze right through the burpee portion. NOPE! First two rounds took almost 18 minutes.

Time: 37:46

Since there were 105 burpees in that WOD, I'll count them as my numbers for today. I also miscounted somewhere and was 1 burpee ahead of the schedule, so I'll get on track tomorrow. Today was 69.

Rest Day

Enjoyed the rest day. Of course I did something.

1k C2 row: 4:13.3 @ 2:07 pace

burpees x 69

Weighted Pull-ups

Seems I forgot to post yesterdays info, so let me get that out of the way. Did the 135# complex with DL, HPC, FS, PJ. Took me 26:50 and I was pretty beat down. Not too tough muscle fatigue wise, although my grip was giving out with the cleans, but metcon wise I was gasping for air.

Today I started off with a morning 1k row. I set and followed a pace of 2:07.5. Building up that base!

Did the WOD a bit later. Weights for the pull-ups were: 45, 60, 70, 80, 90, 100, 105(f). Seems I'm stuck on 105. Maybe I can break through that barrier this training cycle.

Caught up on the burpees, again!

for yesterday: 67
for yesterday: 68

Clean and Jerk

Just got home today from Florida. Long trip and didn't get the WODs in that I wanted. Decided to make up the C&J one I missed.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed

6 rounds + 6.

That was a little harder than I expected. I figured I'd do a little better but guess not. Travel lag? Total reps would only be 27, which is less than Grace but in a longer period of time. I'm sure I'll push harder and do better next time.

burpees x 66

Rest Day

Last night here in Key West. Didn't get near the number of WODs in that I wanted due to the unfamiliar work schedule. I'm sure I'll do better the next time I have to do one of these. Very glad to be back home tomorrow.

Burpees:

for yesterday: 63
for today: 64

Key West

Left our hotel this morning and made the 4 hour drive down to Key West. After settling in we went to the training site, an old WWII Coast Guard ship and went through some drills, etc. Between sessions I spied a round pipe that was sturdy and the right height, so grabbed some dead hang pull-ups.

GTG dead hang pull-ups: 6 x 5

Was going to do some hspu work but the day got away from me. Maybe next time.

burpees x 62