A very full Friday, and not much on Saturday

Got in late last night (dinner with the CFEB crew at the warehome), so didn't get to blog Friday's workouts. It was a full day.

Morning:

• Sprint-8 on rower - 2,450m
  
• 20 minutes POSE practice on treadmill - 6MPH/1% grade
• Climbing: 10c(o), 10d(f), 10d(F+++), 11a(f+)

I held all my sprints below 1:32 pace on the rower, which is a first for me. I found that focusing on speeding up the return stroke as much as possible shaved a few seconds off my pace (but, of course, made it harder). The climbing was going well until I tried that 10d on the first pillar. 10d, my ass. That climb was at least an 11a. Super long, super pumpy, with nothing but tiny pinchers and a small, very awkward traverse over a roof. Hated that sonuvabitch. The 11a was slab and went pretty well until a move about 3/4 of the way up that I just could not figure out. Tor did it afterwards and I think maybe the problem was that my hips were too high (from the rope) to really make the move, so I need to try that again.

Evening:

Warmup: 3.5mile run halfway around Lake Merritt and back at medium/slow pace
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115/80 pound Push Press, 20 reps
30 Pull-ups (C2B)

2 rounds + 20 box jumps, 95# PP

There were 18 people in class, so Max divided it into 6-person heats and several of the regular members of what he calls "Team CFEB" were put in the last group. So, with 40 minutes to kill until our turn, Alex suggested a run around the lake, which five of us ended up doing. I was wearing my Pumas, which are historically not good for my ankle with running, but I resolved to keep a medium pace and really focus on my footwork to avoid heel-striking. It was moderately successful. We made it halfway around the lake and decided to come back the same way, since the other half of the lake is just kinda shitty. My calves and ankles are definitely feeling all the running today.

The workout itself was a good one. I lucked out and was able to do ring pullups for 52 of my 60 pullups, which meant MUCH happier shoulders and calluses. I touch the rings below my clavicle now, so I'm calling that chest-to-bar, but for whatever physiological reason they are much easier/more consistent for me on rings than they are on the bar.

Worried about my shoulder, I scaled the weight (again), and it was probably the right call - I was doing the push-presses in sets of 5-7, and my shoulder was definitely not happy about it. It's not as painful as it was at its height last week, but it's definitely the press motion that agitates it the most. I hope I'm able to do my presses tomorrow.

Today:
I woke up in the middle of the night last night, and by the tenth step away from the bed I had decided today would be a rest day. Really sore. This morning's class was supposed to be 3RM snatches, but I didn't do that. I just practiced form, mainly with the empty bar, trying to figure out how to receive the bar, and hung out in the sunshine on a beautiful day. Afterwards several of the harder core class members did the Ecuadorean Destroyer WOD, which simply never looked like a good idea to me. I'm not a fan of gratuitous high-volume painstorms. We watched them hack away at it for a while, then cut out for a delicious lunch at Picante with Alex & Rebecca.

Danny

Sleep:
11:10 - 7:40 wheeee! I think i still have some catching up to do - but this was a good start on making up for the last week's defecit.

AM Commentary:
I stepped on the scale at Ironworks for the first time in a week or two and - usually I do it nekkid, but this time I just took off my shoes - and it told me I am 130# - that's 5 pounds heavier than usual. Philosophically, I am ok with this - and even body comp wise - looking at myself in the mirror - I'm pretty ok with this. I am a little fluffier than I would like, but not embarassing. I'll still take my shirt off in a WOD if I want to :-p But, the real reason I bring this whole sticky issue up is that this MIGHT explain why my pull-ups have back-tracked so far. They were a tenuous thing at best, and adding a few extra pounds would explain why I'm having so much more trouble with these.

Daniel gave me some very good advice though (he's really good at that!) - just keep working them, and after the strength cycle - when I work the weight off - they'll be much much easier! That will be my mantra for not obsessing about a little weight gain. Also - I think some of the weight is just pre-period bloat which will hopefully be gone in a few days.

Warmup: walk around the block carrying "something heavy" - i chose a 14# medicine ball - ME

WOD:
"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps *subbed step-ups to 20" box
115/80 pound Push Press, 20 reps *45#
30 Pull-ups *jumping pullups

Results:
2 rounds + 30 pullups.

Round 1: 6:47
Round 2:
. . 2:06 - Box Step-ups
. . 2:46 - pullups
. . 3:54 - Push Press
Round 3:
. . 2:05 - Box Step-ups
. . 2:31 - Pullups

Cash Out:
2000m Row: 9:20

Comments:
Ether Max had this on the board wrong, or I just did it backwards - but I think I did pullups then push presses - I am sure I did for the last round.

In rounds 2 & 3 I did all the step ups leading with my right leg.


Food:
8:40 - 6oz black coffee
1:10 - cottage cheese, slivered almonds, cinnamon, coffee with milk.
3:50 - roasted chicken, sauteed broccoli
4:40 - 1 piece homemade jerky
7:45 - 16 oz milk, 2 pieces homemade jerkey.
8:45 - double cheeseburger from Giant Burger
9:20 - 1 beer