Crossfit log for Tuesday, November 1st

Grace.


Way back on April 14th 2014 I wrote:

Then it was time for the WOD: Grace. 30 clean and jerks for time. Rx is 135#, I've been doing 115# (I may be due to go up to 125# perhaps).

Going in I decide to use the 1 lift every 10 seconds strategy.  It worked really well, I was on pace at 2:30 with 15 reps done.  Took a break for 30 seconds hoping to repeat that, but I was getting winded, I did 1 every 10 seconds for another minute, taking me to 4:00, and another 30 second rest, leaving 9 reps to go.  I just hammered them as fast as I could and finished and finished in 6:01.

PR by 2 minutes, plus 2 reps!  Gotta be happy with that, especially given the amount of work we did before.

After the warm up of 5 push ups, 10 wall balls and 15 ring rows for 5 minutes and the dynamic stretching, which we substituted the figure 4 sit for a some gorilla walk nonsense we started warming up our clean and jerk.

In my mind I had done Grace at Rx, using the 1 lift per minutes, and it went well, so I vocally decided to try Men's Rx at 1 lift every 7 seconds.  Yeah, mistake.

I wish I had read the above beforehand.  I legit attempt at Rx on 0:10 would have been a good test.

Two downsides with 7 seconds, the obvious, not enough rest, but also time math. After 7 or 8 reps, figuring out the next split time is impossible.  Next time 10 seconds.  then if anything left hammer the last reps to get in under 5:00.

First 20 reps were okay, but I was already over 4:00. Slugged away at the last 10 and finished in 6:29.

6:29 @ 135#  compared to 6:01 at 115#, I'd call that a win.

The good thing about my vocal aggressive strategy is I think I pushed a couple of people to some pretty good times. 

Crossfit log for Friday, October 21st

What a week.

Arms were still sore from Mondays push-ups. Hammies were still tight from Tuesdays today and RDLs, and I didn't get to the gym since.

Finally made it this morning despite the drinks and pub food and the late appointment with the social worker.

After the 5 minute warm-up of burpees and wall balls, the dynamic stretch was okay, but the handstand work was a bit scary the way my stomach felt. But I survived

Part 1 find 1 rep max thruster, 12 minutes

3 minutes rest/out you extra weights away.

3 rounds for time
- 80-60-40 double-unders
- 20-15-10 thrusters 115#/75#

Hit 165# no problem, jumped to 185#. No go. Clean was off and didn't have good position for the push press. Still front racked, tried to square and go again, but no.

Tried again. Better position but still no. With time running out i peeled back to 175#. Couldn't lock it out

Meh.

WOD went well.

For the double-unders, which I've been struggling with I abandoned the numbers, I planned to go to failure 4 times in the first round, 3 in the second and 2 in the last wherever that got me.

First round I got like 19, then 18, not even half way of well. Third attempt I made it to like 67, then made it to 80. Sweet. 

Used women's weight, 75#, did 10 and 10

Round 2 Dane deal. Third attempt took me to 60 double-unders.  Thrusters were 10 and 5.

Round three again, made 40 in two tries.  And 10 unbroken.

I'll take it.

Crossfit log for Tuesday, September 6th

Well that was a good workout.

The first half was way better then then second.

Warm up was a 4min 5 shuttle runs + 20 double unders followed by dynamic stretching.

WOD:
part 1:   5 rounds   15 min cap
- 10-8-6-4-2  bench press 205#/115#
- 5-4-3-2-1 rope climb

rest 5 minutes
part 2: 5 rounds
- 10 sumo dead lift high pull  95#/65#
- 10 wall balls  20#/14#

Women's Rx again. Wish I could scale my body weight for those rope climbs though!

Probably could have done 135# for the bench, but the goal was to move fast.

Started 20 seconds after Kamil, we shared a bar and I let him go first, rather than starting on rope climb I just waited for him to finish his 10 reps and remove 0:20 from my score.

Finished the first half in 13:09, minus 0:20 = 12:49   a minute ahead of Kamil :)

Part two... sucked.  Should have used women's med ball.  Kamil started part two a minute behind me and finished before me!

Finished at 26:14 minus 0:20 25:54, after Kamil, but with the 20 second adjustment just before him. 

Crossfit log for Wednesday, August 31st

When my alarm went off, I turned it off immediately and decided against going to the gym.

Our new dog, Pacha, clearly thought the alarm meant time for a walk.

So I took him out to pee and figured, I was awake now, might as well make something of it.

Warm up was 7minutes of 10 OHS, 10 wall balls and 10 push ups (which became 8 and 7) followed by dynamic stretching.

WOD was okay,

4 rounds for time of:
- 20 abmat sit ups
- 15 chest to bar pull ups
- 10 overhead squat  135#/95#

Regular pull ups thank you.  This would be an overhead squat workout for me.  I used women's Rx with the plan to go unbroken for the OHS.

Sit-ups are fine, if not annoying, pull ups started as high pull almost CTB but after 2 rounds were just regular old pull ups.  That's fine.  This was about the OHS.

At 95# I'm pretty good at cycling OHS.  Coach Alex commented on my range of motion, looking good.  *Glee*

Went unbroken all 4 rounds. Happy with that.

Finished in 16:20

Finished up with 4000m partner row which thankfully became 2000m shared.  That wasn't so fun.

CrossFit log for Tuesday. August 23rd

Low volume day. Thankfully.

Warm up was 5 minutes of 5 burpees (yuck), 5 pull ups (yay) and 30 double-unders (meh)

Again with the dynamic stretching and handstand walk progressions. I was going to try a freestanding handstand in the middle of the floor, which wasn't too bad, but unstable, so I used the instability to try and walk, and managed a few feet.  So yay me.

Then we did a 10 minute EMOM of 6 touch and go power snatch. Just like 2 weeks ago. Upped it to 75# from 65#, got rough at the end. But I managed to hold form. Focus was on bar path and catching under the bar. Got praise on both points from coach Nikki.

Finished up with 4 sets of 8 back squats. Same weight each set.  Focus was on bar path.
Used 195# (60℅-65℅ of max).

Good choice, only started to fall apart on the last few reps on the last set. Praised again for form and bar path.

Nice to not be exhausted, and to be praised for quality of movement.

Crossfit log for Monday, July 11th

Tired and sore, but somehow managed to get out of bed nonetheless.

Small group today. Just Fallon and Dave.

Started with back squat for 1 heavy rep.  275#was way harder than it should have been, and 295# didn't go up at all.  Not surprising I guess, i haven't really been squatting lately.

After that, ugh, kettle bell overhead walking lunges 3x75' Sucked

Don't quite have the mobility to lock out and you quickly run out off arms that way.

Was glad when it was over.

The WOD was a good one.
21-15-9 thrusters 95#/65#
Vs
3-2-1 rope climb

Did 75# and broke them up 16, 5 then 11,4 and 9

Rope was slow and steady except the last round which was go time.

Didn't even look at the clock i was so smoked, but was around 8 minutes.

Very happy with that.

Crossfit log for Thursday, July 6th

That was my kind of workout.

For the warm up we did downward dog into plank for 8 reps. Coach Nikki gave us some variations and suggested I bend my knee a bit more and lift my heels to get my head through my arms and lock my back straight. Felt really good. I may add this to my regimen.

We started with my favorite, back squats, 1 heavy set of 8, 10# more than last week.

I did 235#. Coach Nikki asked if my squat came naturally. Ha!  So she asked is it was just volume or what. So i told her a bit about my adventures in physiotherapy. She was impressed at my dedication be and that my squat looked really good, especially at 185#, where she said my back was straight as a board. 

Then we did 4 sets of 6 deadlifts at 75%,  rounded down to 255#.  So hard to keep my lower back straight in the bottom. Grrr

Stopped after 3 sets.

The WOD was good and hard
-25 thrusters 95#/65#
-30 abmat sit-ups
-20 thrusters 95#/65#
-25 abmat sit-ups
-15 thrusters 95#/65#
-20 abmat sit-ups

Did women's Rx and was thankful. But 9:36. Not last.

Good and sweaty.

Crossfit log for Thursday, June 16th

Not my  favourite workout but progress has been made.

Strength was backsquats  3 reps EMOM for 8 minutes.   Speed out of the bottom. Suggested weight was 70% (205#), but I was working with Kamil and at 185#, I wasn't feeling very speedy.  So I stayed there.  Also we squatted onto a med ball, which was new for me.  Worked well. 

Next was front squats vs RDLs,  three sets of 8 alternating, 1:00 rest between. Adding weight each round.  Again working with Kamil, I let him set the weights, for the squats we did 115#, 125#, 135#.  For the RDLs we did 135#, 155#, 185#.

Worked well and didn't kill my legs completely.  My back rounds on my RDLs,  I tried to tap the ground on the last set, which I was able to , and it felt like my back was straight, but coach Nikki pointed out that it wasn't.  Not even close.

Need to work on those hammies.

The WOD was a suck-fest, but also good.

For time: 21-18-15-8-9 of:
- kettle bell Russian swings (to eye level)  32kg/24kg
- box jumps  24"/20"

after each round 50' walking overhead lunges with plate.  (45#/35#)

Did women's Rx.   24kg kettle bell, 20" box for the first round then 24" for the rest, and 35# plate.

Kettle bell was fine,  box jumps were shaky the first round after the squats and RDLs, so I flipped it to 20".  The next round I felt better, so I tried again at 24" and it was fine.

The lunges sucked, BUT, I was almost completely locked out overhead, above my centre of mass.  It wasn't perfect, but it was better position than I have ever achieved in an over head lunge.  So progress!

15 minutes ish.  Didn't look at the clock when I finished, too wiped!

Crossfit log for Wednesday, June 15th

Somehow managed to get out of bed this morning and made it to Crossfit.

It was a fun workout.

For time: 6 rounds of: 

- 1 Overhead Squat 

- 5 Seated Box Jumps, 34"/30"  

- Run, 200 m 

-- then --  5min rest

5 rounds of

-Row, 300m - 300m - 300m - 300m - 300m

-Clean & Jerk Touch And Go 5-4-3-2-1

part 1:
-build to a heavy OHS from the rack
-increase weight each round
-learn to recover on running

part 2:
-clean and jerk must be tng unbroken
-increase weight each round
-score is weight of last rep.

Had to choose shoes, wanted lifters, but with box jumps and running, I opted for nanoes, I'd just do the best I could for the OHS.

So I did OHS at the Y yesterday  (yeah, yeah, I know, I didn't log it, whatever). Also in my Nanos.  I did a bunch of reps at 95# and 115# and with time running out I threw on 25# plates for 165# and failed.  Not surprising, my PR was 160#.

Was.

So today I did 75# for the first round, 95#, 115#,  125# and 145#. As I'm running my 200m before the last round, I debating.  Do I go 155# (which I though was my current PR) or do I try that 165# from yesterday.

Finally I decided, I was happy with 145#, so if I didn't make my 165# it wouldn't break my heart, so I decided to go for it.

Well I'm glad I did.  Beautifully executed, deep and stable bottom position.  Standing it up was a snap.  New OHS PR. In my freaking Nanos!

Then I worked up to 175# on the clean and jerk with the rowing.  Meh.  Too happy about the OHS to worry.

Fun day.   Next stop Physio.

New Overhead squat PR.  

Strength:
Bench: 230# November 19, 2014 (up from 225#)
Dead Lift: 365# September 17, 2014 (up from 355#)
Press: 145# September 9, 2014 (up from 140#)
Back Squat: 315# March 2, 2015 (up from 305#)
Front Squat: 280# September 29, 2015 (up from 275#)
Overhead squat: 165# June 17, 2016 (up from 160#) 

Power:
Power Clean: 205# July 4, 2015 (up from 195#)
Power snatch:  140# Dec 5, 2014 (up from 125#)
Push Press: 185# Sept 15, 2014 (up from 175#)
Clean: 225# Dec 31, 2015 (up from 215#)
Jerk: 220#  Jan 5th, 2016 (up from 205#)
Snatch: 145# Feb 25, 2015 (up from 145# but not really)
Clean and Jerk: 205# Dec 13, 2014 (up from 175#)

Crossfit log for Monday, May 16th

Hard time getting out of bed this morning.

As usual, glad I did

It was one of those bloody MAP workouts, a MAP 5 no less. Ugh.

Part 1
4 rounds 3:00 on, 3:00 off
- row

Rest 5 minutes

Part 2
AMRAP in 3 mins of:
- 5 Pull-ups
- 7 Hang Power Cleans, 95/65 lbs
- 9 Push Press, 95/65 lbs
- 15 Air Squats

Post 1 sucked. Kept getting slower. First one naturally went out too hard. Averaged 2:00/500m, then i tried to start at 2:00/500m and hold it, but that only lasted 500m, averaged a bit slower, rounds 3 and 4 were progressively slower.

Part 2 was my jam!
Split the difference on the bar with 75#and was able to keep the bar moving. All unbroken.

First time through was a bit of a warm up, did two full rounds plus 4 pull ups.

Seconds time felt way faster on round 1, but slowed down for round two, finished all 5 pull ups with time to spare but not enough to get to the bar.

Third one i made it back to hang power cleans on round 3 for 3 reps. 2 rounds plus 8.

The last round i finished all 7 cleans.

Pretty stoked. All unbroken, each round better than the last. Can't ask for better than that.

Crossfit log for Monday, May 9th

Kiza is out of town yet again. But with Clarisse home, i was able to get to Crossfit this morning.

Felt like strongman day.

Started with sumo deadlifts vs one arm dumbbell presses for 4 sets
7-7-5-5 for the deadlifts and sets of 8, each arm for the presses. 1 minute rest between each

Did 225#-245#-275#-295#(2) 295#Mar be a PR, I'll have to look it up.
And 20#-35#-45#-45#. Got heavy at the end.

Then 3 sets of suitcase carried 150' vs strict barbell press 7-5-3

Did 32kg (70#) kettle bell, then 40kg(88#) kettle bell and finally the 100# dumbbell. Dumbbells stuck for carries, they roll into your fingers and grip become horrible. Next time we pull out the handled barbells.

Did 95#-115#-125#(X)-115# for the presses. Those carries destroyed my press.

The WOD was not fun.

15-12-9 of
- dumbbell hang squat clean thrusters
- burpees

Drudged through. Shoulders and core spent.

Last burpee last round, felt a twinge in my back

Luckily i was headed to physio a bit later.

All good now.

Finished in 9:25. Dead last, but i finished.

Crossfit log for Thursday, May 5th

This work thing is really getting in the way of my fitness.

I did manage to get to the Y twice, but i didn't have time to log then.  Mostly mobility and accessory work. Although Tuesday, i hit a 155# overhead squat, so there's that.

Today, the warm up was 3 round of 10 OHS with empty bar, 10 behind the neck snatch grip presses, same bar. 10 kip swings.

Shoulders were on after that!

Skills work was power snatch, 4 sets of 4 touch and go.  Warmer up with 75# and 95#, felt great. So much do i jumped to 125# for the first working set. Nope. Hmm... 115#? Nope. Didn't bother with 105#, went back down to 95# and counted the warm up set as a working set.  On the good side, form was really good at the weight.

Then we did Team Nate.
20 AMRAP, partners alternate full rounds
- 2 muscle ups,
- 4 handstand push ups
- 9 kettle bell swings

Worked with Mike. Goal was to try 1 bar muscle up per round. If I got it, move on to hspu, if not, do 2 chest to bar pull ups. By halfway, the bar muscle ups went out the window, I think i got 4 total.

Started the hspu Rx, ended up with an ab mat, by round 3

Swings were fine.

We tried with Kamil and Justin, 18 rounds plus 2 reps.

Can't complain about that!

Finished is with 3 sets of 8 strict press. I setup with 75# and everyone just used my bar, even the strong guys. Slackers.

Shoulders are toast. Haven't felt that in a while. Love it.

Crossfire log for Tuesday, April 26th

Well I guess progress isn't always in the form of faster times or heavier weights.

Today we did Nancy. A WOD that presents a conundrum. Run in lifters or overhead squats in runners.

As a (former) runner, minimalist no less,, I just can't run in lifters. So given the progress I've made in mobility, I figured it was time to try overhead squats in my nanos.

Tried with empty bar, and shockingly, was able to get down. Called out to coach Connor, to check my depth and he said it was good.

Wow. I guess it's a go.

Nancy. 5 round for time:
- 400m run
- 15 overhead squats 95#/65#

I split the difference and did 75#. That's 75 reps!

The run sucked way more than it should have. I really need to start running again.

The OHS, were... fine. Like really fine.

Coach said, and I quote: no questionable reps.

Speechless. Finished in 21:19. Ahead of Kamil and Justin.

Crossfit log for Monday, April 25th

Revisited Open WOD 12.3

Complete as many rounds as possible in 18 mins of:
- 15 Box Jumps, 24"/20"
- 12 Push Press, 115#/75#
- 9 Toes To Bars

Last time I did this I used 95#.   My guiding principle is to do women's Rx, but I've said that I'll always do Open WODs Rx, to be able to compare.

My out for Rx is that I didn't do the Open in 2012, my desire to go women's Rx was trumped by Kamil doing 95# and 24" box.

Conveniently I've  done this workout 5 times and each time I used 95#. November 2014, March 2014, July 2014, August 2014 and January 2015.  March 2014 was my previous best at 5 rounds + 15.  My last attempt was a dismal 4 + 35 (one short of 5 rounds)


Today I made it thought 6 full rounds plus 8 box jumps. 

Gotta be happy with that.  Pretty big PR.

Afterwards I had a physio appointment and found the erector trigger point that was hurting my mid back during overhead work (or handstand work) that started at the Competition a couple of weeks ago. Very happy to have that taken care of.

Crossfit log for Wednesday, April 20th

Woke up like an hour before my alarm, ugh.

Given my schedule these days, I can't afford to miss any classes, so I got myself to the box this morning 

Warm up was 4 minutes of 8 side lunges, 8 glute bridges and 8 kips swings.

Started with 3 rounds of alternating (which apparently was supposed to be 4 rounds)

- Hip Belt Squat 12 reps, using same weight per set 

- rest 1 min 

- Landmine Row (Single Arm) 8 reps, using same weight per set 

- rest 1 min

used the 32kg kettle bell for the squats and 20kg of plates for the rows.

 

Then got through 2 of the 3 rounds of 

- Front Racked Barbell Box Step Up 16 reps (8 each side) 20 inch box

- rest 1 min 

- Strict Pull-up at bodyweight 

- rest 1 min

Used women's bar 35# for the step ups and did 5 pull ups per round.

The WOD was good. 

 5 rounds for time of: 

- 12 Overhead Squats, 95#/65# 

- 8 Pull-ups 

- 4 Handstand Push-ups

But 5 rounds is a lot.  Used women's Rx for the bar and the OHS were solid.  The best I've ever done.  Pull ups were a snap. 

Tried HSPU with an abmat, go trough 2 rounds like that, then did the bear push ups variant,  straddle stance, hands as close to feet as possible, push up as vertical as possible.  Did that for the last 3 rounds.  

11:33 happy with that.  Wasn't last.

Crossfit log for Saturday, April 16th

With so few workouts last week i decided to do the Saturday morning WOD.

Kiza went at 9, i brought the kids and did the hand off, then joined the 10am class.

There was only one other guy in the class, so we naturally paired up. His name was Silver. A bigger guy is never met do i assumed r relatively new. Apparently him and his wife used to go to Fortis.

There WOD was 2 parts,
14 rounds partners alternate full rounds
- 7 burpees over bar
- 5 thrusters 95#/65# (we did 75#)
- 40 double unders Silver did singles

Rest 2 minutes
14 rounds partners alternate full rounds
- 9 box jump overs 24"/20" (we did 20")
- 1 rope climb
- 12 wall balls 20#/14# (we did 14#)

Coach put a 40 minute cap

We did the first half in 26:55 with the rest that left only 11 minutes for part 2.

I smoked part 2. We got 8 full round in that 11 minutes.

As much as i hate being the weak link, i don't much like being the strong one either. Silver worked really hard and didn't get as much break as i got. I tried to slow down on the first half, but i had to get my work in.

I think we both got a good workout in.

Mobility and Olympic Lifting log for Wednesday, March 23rd

Went to the Y with snatches on my mind.

Started with mobility and physio drills, for my intercostals, hips, thoracic spine and shoulders.

Did some overhead squats with light weights for reps, position was okay but not great.  Did a few sets with empty bar, 65# and one at 95#.  The last set at 65# was the best one, 95# wasn't great but I wasn't planning to go very heavy with the snatches so that was fine.

Started with empty bar from the hang and it was not pretty.  Took 5 or 6 tries before it started to gel.

Put 65# on and the first couple didn't go, but I just going no pause until I landed one.  And then another.  

I think I did 4 good reps and then I bumped it up to 85#.  PR was 75#, no sense wasting time there.

85# didn't get it.  Tried again, nothing.  Walked away, tried again, no go. Walked away again, tried and couldn't catch it.

Finally I power snatched it and held it there to get a feel for what I was looking for in the catch.

Tried one more time and nailed it.  PR.  Did it a couple more time just to be sure.  Once I caught it was easy to stabilize in the bottom and stand it up.  The trick is catching it right.

So then I had to try 95#.  I was getting tired but I had to know.  

Set it up and first attempt BAM!  Nailed it. Even better than any of the reps at 85#.

Was going to leave then but went to get my phone and asked Stephanie to film one last attempt. 

I got it but not as nice as the first one. 

As I posted on Facebook: Lots of room for improvement, need to catch way lower, and I'm sinking on the right side. But for something I was physically unable to do 3 weeks ago, and after nearly 4 years of physio and mobility work, it's a pretty good start.

Pretty stoked about this.

Crossfit log for Monday, March 21st: 16.4 take two

I'm starting to see a trend here.

After seeing everyone do the WOD on Saturday, I knew I wouldn't be happy with Friday's performance, I had to give it another go.

I wasn't looking forward to those deadlifts, so given how good I felt after rolling out my hip and glute on Friday, I rolled the crap out of everything Saturday and Sunday.

I followed Kiza's advice and did triples. Hoping to get to at least 36 before resorting to singles.

Well that worked, I braced for every rep and did triples right to the end.

Finished them in 6:48, got through the wall balls in, 10-10-10-5-8-7-5, and hopped on the rower.

Made it to 30 calories.

Man that was hard, but I'm really glad I did it.

Now I feel I can hold my head high.

Score: 140. I'll take it.

Went to physio afterwards and at the end he needled my back, hips and glutes and he was amazed, there was almost nothing there.  It was the best he'd ever seen my posterior chain in all the times he's seen me in nearly 4 years!

I must be doing something right!

Crossfit log for Friday evening, March 11th: 16.3 take two

So i went back to Crossfit for the 4pm class. Kiza was doing 16.3 and i was going to judge her. So i figure since i wouldn't be doing any Crossfit until Wednesday, i should give it one more go.

Everyone was practicing, trying to get a bad muscle up. So i started stretching and rolling my lats, then doing some kip swings to loosen things up.

Then i started trying. Coming really close. Coach gave me some new pointers: the covers strike, basically, at the point of full extension on the forward swing, collapse into hollow body and push down on the bar really fast, like a cobra strike, then transition over the bar. The other pointer i for from the video on the Crossfit site was top stay tight in the kip.

Having all those people cheering and watching must have made a difference. I suddenly found myself onto of the bar, with my first ever muscle up, but ironically, nobody noticed, 20 some people, and they were all looking away at that moment.

It was my best one too, as i went on to get a few more, those were all one arm first, or chicken leg, as they call them, but they still counted

Finally after getting 2 in practice i just started the WOD. We had an ongoing timer and at 31 minutes i told Kiza i was starting, i did my 10 snatches and proceeded to work on getting 3 muscle ups. Took a lot of work but at 6 minutes and 7 seconds in, i got my third, ran to the bar for 10 more snatches, and with 15 seconds to go, i somehow managed 1 final muscle up.

I was pretty stoked. I'd been so close for so long.

Final score: 24.

They need work, but i got them.

Crossfit log for Tuesday, March 8th: Snatch Day

Well that was epic and unexpected.

I arrived early at Crossift, and since it was Coach Connor the doors were open.  Knowing it was snatch day, I immediately started mobility work.

I used the orb on my pecks, I used a foam roller on my rib cage, intercostals, sat in a deep squat and shifted my weight from foot to foot stretching the hip.

The warm up was 10 empty bar overhead squats and 10 burpees and 2 shuttle runs for 4 minutes.


The first set of OHS was same as always, tough and tight, maybe a bit better the normal. But the second set felt really good.  My position felt really solid. Focused on spreading the bar and it really helped.

Part two was a 10 minute EMOM of snatches. Minutes 1-3, 3 touch and go, minutes 4-6, 2 touch and go, the last 4 minutes heavy singles.

During warm up I decided to try a squat snatch. I try every once in a while. First attempt was a typical fail, but I notices I wasn't spreading the bar when I was catching it.  So I tried again.

Bam. I totally landed a snatch in a squat with an empty bar from the hang.

After nearly 5 years of physio and mobility work, it finally happened.

Tried again, and got it again.

Well now, I went and got some plates to try from the ground.  At 65# I totally nailed it.  Twice.

Upped it to 75# missed one, nailed one.  I was pretty stoked.

As the EMOM was starting I put 95# on and reverted to split snatch, but I had to try one squat snatch at 95# but it was too much.   Baby steps.

So I did the EMOM split style at 95# for the first 3, 115# for the next 3 and 125#, 125#, 135# for minutes 7, 8 and 9.  The last round I bumped it to 155# which would have been a 10# PR, I was still high from the squat snatches. But it was too much.

I quickly peeled of 10# to 145# and had a great pull but just didn't commit to getting under it.  Meh.  Still feel great!

The WOD was a gasser,

3 rounds for time:
- 10 thrusters 115#/ 75#
- 15 calorie row
- 20 wall balls.

Holy hip extensions Batman!  Split the difference on the barbell and went with 95#.

Did the first round unbroken in 2:45. Then died.

Finished in 11:28.    That last row and the last 20 wall balls were torture.

Happy day.