Good intensity - bad squat power

Warmup: run 800m (got a side stitch today :-( hasn't happened in a while) test thrusters, front squats, cleans

WOD:
Four Rounds

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Thruster 95#/65#(Reps)
2. Power Clean 2p/1.5p KB (Reps)
3. Front Squat 2P/1.5P (Reps)
4. Clap Push-Up (Reps)
5. Pull-Ups (Reps)

Subs:
1. 45#
2. L 1P, R .75P
3. 1P
4. hopping pushups
5. kip attempts

Results:

	Round 1	Round 2	Round 3	Round 4	Total
45# Thruster	6	5	6	5	22
1P/.75p Clean	10/4	8/7	6/6	5/10	29/27
1P Front Squat	9	8	5	7	29
Hopping Push-ups	14	13	14	13	54
Pullups	11	11	12	14	48
Total	54	52	49	54	209

Comments:
I worked really hard to get this score. I feel very good about my intensity/effort applied on this workout. Regardless. My thrusters and my front squats suck. I have no power coming up out of the squat. I need to find that. I thought I might be able to do my thrusters at 55# maybe even 60# - 45 was about all I could manage. And the thrusters were really more like front squat/presses. (see note re: NO POWER).

I don't think I've ever done cleans with the 1P before, so it was cool to be able to do those for at least one arm. I couldn't QUITE get them up with my right arm yet, but the .75 one was pretty easy so the 1P should be close.

The hopping pushups went pretty well ... I can't get enough height to warrant a clap yet, but I don't think they're too far off either. Maybe a month or two. Hopping is far easier than clapping, so I really made up in numbers here what I was missing in thrusters.

My kip attempts were ... pretty good. I think I really have the kip mechanics nailed - and I can string 5 or 6 together pretty easily, I just lack the strength to pull myself up the last few inches. The frustrating thing is I feel like I had that about a month ago. I don't know where it went. Not enough GtG? Need to work SDHP or rowing or ... something to get my pull strength up.

Sleep:
12:50 - 8:40 - only woke up 2 or 3 times.

Food:
10am coffee black
12:30 20oz 2% milk
1:20 8 oz chicken fried steak with 3/4 cup gravy and 2 eggs over easy. 1 small bite buttermilk biscuit. 12 oz coffe w/ 3oz half n half
3:30 2 oz spiced cashews
4:00 1 multiv., 3 omega-3, 2 glucosamine, 1 magn./zinc/calc.
8:15 1 svg/bowl veggie sausage w/ beans & kale, 16oz 2%milk

Fight Gone Sandbag

I had a difficult time getting out of bed this morning. My entire posterior chain, from hamstrings to traps, was screaming at me. After staggering and wincing around for a while, I forced myself to do some stretches and deep breathing, and felt more functional. I wasn't sure how to approach today's workout, but in the interest of not damaging myself further or rendering myself incapable of motion, I decided to take it really easy.

Four Rounds
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Thruster 95#/65#(Reps)
2. Hang Clean 2P/1.5P (Reps)
3. Front Squat 2P/1.5P(Reps)
4. Clap Push-Up (Reps)
5. C2B Pull-Ups (Reps)

208 not-at-all-RX
(I did the women's weight for everything, and did regular pushups and pullups)

	Round 1	Round 2	Round 3	Round 4	Total
Pull-ups	10	10	10	12	42
65# Thruster	10	10	10	10	40
1.5P Clean	10	10	10	12	42
1.5P Front Squat	10	10	10	12	42
Push-ups	10	10	10	12	42
Total	50	50	50	58	208

So I sandbagged the shit out of this one. The last round WAS hard, and I did have to push myself, but the first three rounds were only moderately uncomfortable, and since I could do all the reps unbroken, I usually wound up with ~30 seconds of rest between exercises.

I don't know how guilty I should feel about this. What is the appropriate level of intensity for a workout when you're already really sore? I still need to figure this out. My hunch is that it's better to absolutely kill yourself once or maybe twice a week and spend the rest of your time recovering than it is to maintain a doable rate across the entire week.

After showering I did some butterfly practice on the rings - I can consistently knock out a set of about five butterfly kips before my form fails and I lose the momentum. They are tiring and harder than regular kips, but they feel really good and FAST.

Running & KB Stuff

Warmup: Mobility Exercises, 10 Rock'n Rolls, 10 KB swings, 5 pullup attempts, 10 KB Front squats 12kg

WOD

For time:

Three Rounds

Run 800 Meters
21 Jump Squats
15 Kettlebell Swings 1.5 P/1P
9 Front Squats 1.5 P/1P
6 Kettlebell Push-Ups *subbed normal pushups

Results:
34:58

Splits:

Round	Run	Other	Total
1	5:04	5:05	10:09
2	6:13	5:42	11:55
3	8:02	4:52	12:54

Comments:
Well - except for the normal pushups instead of diamond or KB pushups, this was very nearly Rx ... though perhaps walking instead of running most of the last 800m would keep it from being technically rx, too (I had a disagreement with my digestive tract which caused a side-stich like cramp which just would not go away).

Still - I'm excited that I managed to use the Rx weight. About half way through my first round of swings, i thought I might have over estimated my capacity for swinging the 1 pood kb, but ultimately, I am glad I struggled through with the heavier weight. I believe this is the first time there's been a WOD with weight, where I've been able to do all the weight as Rx. That's satisfying.

Jump squats are definitely going on the goat list. I just don't have the elasticity in my muscles that it requires. Pretty much anything that involves jumping - jump rope, box jumps, jumping squats - it all sucks. I don't know whether it's a strength thing or a coordination thing or some combination of the two (it probably is), but when i land from a jump, my legs just don't absorb the shock, and it feels like I hit the ground hard/stiff jointed. It's hard on my knees. This was true to some extent with running too, but it's less true now than it used to be, so I am sure that I can learn to be bouncier ... but I am not particularly bouncy now. I really envy folks who look like their muscles are made out of springs when they jump - like it's a 100% natural thing for them to do.

My swings were ok, my front squats were actually really good, and my pushups were fine ... I tried a couple 'diamond' pushups before the workout - with my hands centered beneath me, and could only get about 2/3 of the way down before my arms gave out altogether. there's a muscle in my triceps area - maybe it's my triceps :-p - that hasn't developed enough strength to get me down there yet. I wonder if working on these pushups would help my pull ups and/or dips.

The runs were - bleah. The first one was actually among my better times for the 800 @ BIW. The second and third should just be forgotten. At least I was able to pick up the pace of the other exercises in round 3 since i wasn't winded from running.

I find that I can start pretty strongly, but that my 'action potential' peters out rather quickly. Less quickly than it used to for sure, but I still lack endurance. Particularly where running and longer metcons are concerned. ... One more thing to work on ... does the list ever get shorter? or will i just keep adding to it forever?