A bug

Right after lunch I started feeling a bit beat down. At first I thought it was just from standing in the sun all day, but by the time we made it back to the hotel I had a headache and felt a little hot. I waved off any wod, took some meds and am hoping that I can sleep this thing away tonight. I guess we'll see when I wake up tomorrow.

Pull-ups

Another travel day for work. I'm currently back in GA for the next two weeks. No real gym in the hotel :( Before I left the house Dymphna convinced me to have a go at max pull-ups. I haven't tried that since the little yellow house, so why not?

Max pull-ups: 32

Actually 4 better than my old PR. Wonder what I could do with a little focus?

Shoulder Press

mobility
cfwu x 1 w/5#

SP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
2 x 3 x 160
2 x 3 x 160 (2)
1 x 3 x 160 (1)

That sucked. I went up in weight but crashed on set 3. Was a little disappointed but such is life. I'll see about either (a) doing this wod again at the same weight or (b) dropping weight and going to 5 x 5. We'll see how my attempts at getting to a gym next week while working play out.

Main page WOD

Did main page wod today which was:

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

My time was somewhere in the neighborhood of 13:56. That is just a slightly better time then the last time I did this WOD two years ago. I guess not too bad since (a) I haven't been doing the main page WOD lately and (b) have worked nada on either HSPU or L-PU. It's always something.

Squats

Seems I haven't done back squats this year. Ugh. Definitely not the way to work towards a new PR. I blame an off-the-cuff work assignment that took me away an extra week this month. Anyway…

mobility
cfwu x 1 w/ 5#

BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 225
3 x 5 x 285
1 x 2 x 285 (failed set of 5)
1 x 5 x 225

Not too bad and honestly didn't think I was going to be able to do the 3rd set, much less make it to a 4th. My legs were jello the whole time. Hopefully I can score a real gym at least one or two days each week during the next couple of trips.

Rack Pulls

It's Sunday and a rack pull day! I forgot to look the weight I did last time, so I just winged it and used my old DL pr.

mobility
cfwu x 1 w/5#

rack pulls (2 box)
1 x 3 x 135
1 x 3 x225
1 x 3 x 315
1 x 3 x 405
5 x 3 x 455

Looking back, last time I did this WOD was Jan 10 with 435#, so I actually should have only increased to 445, but glad I made the mistake and went heavier. It was pushing my limits tho'. Afterwards I sat on the rower and did CFE with Dymphna.

CFE: 10 sec on, 5 sec off x 20 (1200m+)

Shoulder Press

Back home! :D

mobility
cfwu x 1 (5#)

Decided to add 5# to the pull-ups and dip portion of the warm up. Need to turn up the intensity if I'm going to make any gains this year.

SP:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
7 x 3 x 155

Happy with the results. Wasn't sure if I was going to be able to since I failed on the last two sets of 5 x 145 the previous week.

handstand holds