The end of the week

Last week was a good week at the gym, even though I wasn't very good about blogging.

Thursday
Back Squat 3RM
255#

Super happy with this. I am currently in a great place in my training, with time and effort given to strength and time and effort given to conditioning. I love being strong, and I have worked hard to get to where I am. I also want to be confident and able to move my body quickly and effectively. I have lost a few pounds, kept up my strength and endured a lot more running, so I am quite happy with this max, happy to be in this place.

WOD
400 m run
OHS 65# 15-12-9-6-3
Ball slam 25# 30-24-18-12-6
400 m run
Time: 15:57

We had the choice of kettlebell swings or ball slams. I chose ball slams...About half-way through I was wishing I had gone with KBS, but in reality I think they were both hard. There was just no getting around the "pleasantness" of this wod.

Friday
3 rounds, not for time
10 OHS, bar only
10 K2E
10 push ups
1 rope climb

Rope climb progress-I can clamp on and move about 2 inches. Then I give up.

Snatch deadlift
worked up to 93#x2

Power snatch
easy work at 53#

WOD
5 rounds, 2 minutes each
1 min airdyne
10 GHD sit ups, rest remainder of minute

Max cal on round 5: 18
Max cal on the previous rounds: maybe about 11

I was tired on Friday, so the work above worked out well for me. More than anything, my quads were shot, so almost every possible wod sounded impossible, but this one worked out well.

Have I learned?

Snatch Deadlift + Power Snatch
33, 53, 58, 63, 68

I was supposed to really focus on a nice slow deadlift and a pause at the top, trying to really grasp the feel of a slower first pull. When I then did the power snatches, I had varied success, but I could really, really tell the difference when I pulled slowly off the floor and THEN moved faster. Hah, I kind of feel like a nincompoop now and I marvel at the patience of a coach willing to tell me over, and over, and over again to pull slowly from the floor...And I will probably still mess it all up next week.

WOD
30 Deadlifts 143#
200 m run
30 KBS 36#
Time-5:11

Who actually likes to do 30 deadlifts in a row? Not me, for sure. I also don't really like to do 30 KBS in a row, so all of that makes the run seem wonderful. But I seriously do not even know how people can actually do heavy kettle bells after deadlifts because my back hates me with this combo. Hate might be a little strong, but it complains, a lot.

Even with all of this, it was a great night at the box-lots of people, lots of energy, lots of fun.

In other news, I am announcing a brief return to hard-core, no cheats paleo-zone. This will last for a whole 23 days since I will cheat while I am on vacation. I need to look up what my previous block breakdown was, but I am going to be in militant lean out mode-no dairy, no fruit, and no nuts. I'll cheat a little bit while in New York, and then I'll be militant again until Thanksgiving. Then I'll think about how militant I want to be...

7, the Perfect Number

Snatch Deadlift
63x3
68x3
73x3
83x3
93x3

Lots of important work on leading with the chest.

WOD
7 rounds
7 lateral jumps
7 back extensions
7 GHD situps
Time: 9:55

Lateral jumps were my major frustration on Saturday, but I was far more successful today. The GHD situps were hard to get through by about round 4, so that made 5,6 and 7 delightful. I was glad to have someone counting my rounds or I am sure I would have done at least 9. I get all light headed on the GHD machine and can't remember anything beyond the 7 reps I need to do at one time.