Rest Day

Was thinking about a WOD but Dymphna talked me into taking a rest day. :)

Annie

Had a late day at work yesterday and forgot to post this before hitting the sack. Did Annie in the hotel room. Lucky for me I brought one of the buddy lee ropes. To replace the abmat I used one of the pillows off the bed and got a 23 second PR.

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Time: 10:37 w/ unanchored sit-ups

Tabata push-ups

I'm back down in Miami for work again. Was a long day but made sure I squeezed in a hotel WOD.

Tabata push-ups:
10, 10, 10, 10, 10, 10, 10, 7 = 77

Thats 3 more reps than the last time I did this WOD on 11/17. So far so good.

Shoulder Press

Finally seeing some progress in the SP.

mobility
cfwu x 1

SP:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
5 x 5 x 135

Unfortunately I'll be on the road for the next 2 weeks so won't get m(any) barbell WODs. Hopefully I can stick to the hotel WODs and make a few gains in that department. We'll see.

Lunges

Somehow I misread this and made everyone do 20 steps (10 per side). Dymphna corrected me later that evening, so I followed suit and did 20 steps to suffer along with them.

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps (sub 20!)
50 pound dumbbell, swing, 15 reps

10:12

Yea, that was hurting towards the end. Did each set unbroken but had some gasping time during the transition between exercises and sets. Such a slacker!

Back squats

I needed to get my back squats in this week so today was as good as any.

mobility
cfwu x 1

bs:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 225
5 x 5 x 265

That was definitely feeling heavier than I remember 26#5 feeling. Oh well. After a short break:

power snatch:
1 x 5 x 45
1 x 1 x 95
1 x 1 x 115
1 x 1 x 135
1 x 1 x 155
1 x 1 x 165(f)

Not the smartest thing as my right forearm is now tender again. I saw that big blank area for guys on the board and wanted to post something. I think my PR is 165 from overseas, but wanted to put a number up from CFC.

CFE row
8 x 250m at 90 seconds

This was pretty yucky. I kept my average row under a 1:50 pace, but I was dying after the 3rd round. My metcon is for shit.

Jackie

Needed to do some metcon, so looked at my PR list and saw that I hadn't done Jackie since Feb '07. I also took into account it was a relatively short WOD. I'm all about the quick metcons :-)

mobility
cfwu x 1

"Jackie"

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Time: 9:46

No PR as my last (and only time) doing Jackie I scored an 8:50. I think I'll try to revisit this WOD in a month or two with the intent of beating my old PR for this. Of course that will only happen if I can crack down and stay consistent with doing more metcon or following the CFE WOD as well. Let's see what happens.