WOD 100122

1 RME Clean and Jerk

The progression went like this  55, 65, 70, 75, 80, 85, 90 (PR), 95 (f), 95 (f), 95(f)
The jerk at 90 is a PR and was pressed out, rather than a pure jerk.   
The failures at 95 were on the clean.  Again, I remain the woman with a 130lb clean pull and a 90lb clean because I can't get under the bar.  Today, I'm sure the quads that are still lunge sore didn't help, but somehow I have to get speed under the bar.

My guess is that the squat cleans this week were the most help in this regard and that I need to do more of them, and then more of them at whatever weight I can get them weightless and sunk deep.  Thoughts?

Cleaning 100 lbs is on my 3 goals for the year.  So is that 5k down around 27.... not much progress on either in January. 

WOD 100104

Not sure how dated the idiomatic expression to "have your nose out of joint" is, but it truly marks where my workouts went the last part of December.  Too much on the plate - literally and figuratively and too little sleep makes for lousy performance in the gym.  And lousy performance makes for a bad attitude.

This WOD straightened that out.  Well sort of.   A good baselining couplet to start working off the holiday garbage.  90 secs max effort clean and jerk, 90 seconds rest, run 400 m, 90 sec rest.  BUT spend more than 90 secs running the 400, you eat into your 90 sec rest.  5 rounds.

It definitely had been a while since I had done any jerking, and that became blatantly clear in the first round.  While I am not unaccustomed to having lousy form at first and then settling down, and I've even clocked my chin with a barbell, this was by far my best effort today.  Apparently I subconsciously decided that smashing a barbell up my nose was the best way to correct my grumpy disposition.  It hurt, and not a little bit.  Fortunately it was freezing even by my standards, so each run was a little ice down for my schnoz.

1st 400 went in 2:10 so Jerry had me run 300 for the next 3 intervals and finish with a 400.  So it went like this for Rudolph
9 CJ, 2:10 (400)
9 CJ; 1:45 (300)
9 CJ; 1:40 (300)
10 CJ; 1:39 (300)
10 CJ; 2:14 (400)

I didn't like having to scale the WOD.  Period.   I hated it.  And smashing my face didn't make me particularly happy either.  DFL on the first round didn't boost my spirits either.  But I'm not a sprinter, physically or emotionally.  Definitely built for the long haul in both departments and just keep reminding myself to keep moving.   And at the end of the day, at 45, I'm running about a 9 min mile, and hopefully by the end of the year I will be able to string 3 of them together.

The nose... black and blue and painful under sunglasses.  But not broken.

WOD 091207

Monday WOD.  Always nice to leverage a couple of rest days, and I was looking every one of my nearly 45 years at our holiday party Friday night, so I didn't do much this weekend.  Probably should have skipped First Friday.  I have no idea what I ate earlier in the week, but I was feeling terrible and looking it too.  But when your one of the crew is making their final appearance in the box, you get out of bed, do the WOD and you show up for the party too.

Erin will be really missed... and not just for her Irish name... Erin, Shannyn, Megan and then Christine always is a funny mix working in on a barbell.  No I will miss her for her passionate personality.  Pretty much like me, she lives life fully and knows how to be really happy and really frustrated.  Never lukewarm, never tepid, and rarely timid with big weights and speed, she brought energy to 0515 - well as much as any of us bring.  Erin is also a great peer coach, willing to point out form flaws, note improvement, and most importantly knows when to push and when to just turn off the clock or load and call it a form day.

We shared alot more than similar height too at that barbell.  It was a privilege to know her through this last deployment and hope that a little of my endurance in the military spouse department was able to rub off.  Some of my favorite moments at CFOT include those self imposed after work mile runs along the Potomac.  And I have to give her full credit for getting me to run a road race for the first time in years.  She was also one of the instigators (with Martha) resulting in me being in a bar without my spouse, dancing to some music I probably was really glad I couldn't discern the lyrics.  But the best was sharing a drink and getting out to see Julie and Julia...good movie about good food and good friends.

So now I give her back to her dh and wish her well in Germany.  She was lightly chastizing me Friday night to set a goal and do something about that pull up problem of mine.  Not sure what is going to happen there, but I hope she is as  happy as I am with my 21:00 effort this morning.  So incredibly sweet to be able to climb a rope in a WOD, not once but 5 times.  (the 3rd one was technically a miss by half an arm's length.)   This was totally not happening two weeks ago, and it was frustrating as I could do this once upon a time.  It took me over a year to learn it years ago, so it sort of has sentimental value to me.  I don't cinch... I wrap.  I'm slow and anything but monkey like.  But when you've been worn down by life for more than a few years, being able to climb a rope is a great metaphor for pulling yourself out of a hole.  It is so empowering and really makes you feel that you can get yourself out of just about any rotten situation.  Time to buy me some super socks... my nice long pants keep getting in my foot lock and making me slip.

The rest of the WOD was 75# C&J's... pretty much a form work weight, but that is where I am with Jerks.  Still trying to get good form and the elusive pull under the bar.  I'm also watching it to make sure that it isn't overhead work that was giving me back trouble last month.  In lieu of double unders I did the 30 lateral tuck jumps.  They weren't very high or very plyometric, but I worked them.  And truthfully, it was nice to work a skill without getting a lashing!