OHS Still a Goat

Two days ago...

We had to establish a 5 rep max Overhead Squat. Not my best movement. I had avoided these worse than I avoided bread back in the day. I have gotten a bit better at them than before.

5 Rep Max

135

Not too bad considering not too long ago I could only do 135# once. I attempted 155# but my first 2 reps didn't count because I wasn't getting low enough. I could probably fall in the middle here around 140ish to 145ish. I dunno. My shoulder mobility is still junky.

In between rounds we had to accumulate 50 Chest to Bar pull ups. I could barely hold the bar after squatting. My wrists were junk. I think I bailed and stopped at 20 to 25. I just couldn't grip the bar.

Later I grabbed a woman's bar that was still on the rack. I think it was around 45# with the plates. I dominated that. 

Nothing like leaving on a high note!

Yesterday's WOD...

Run 400 meters

21 KB Swings @55#

21 Wall Balls @@20#

Run 400

15 KB

15 WB

Run 400

9 KB

9 WB

Run 400

13:23 

I did not want to do this WOD today. My legs have been killing me lately. Especially my shins, but i dragged myself there to try to get my legs loose for basketball later. Not really sure if it worked. The KB's and the wall balls were a joke, but the running killed me. People would obviously come in the door faster on their runs, but I was able to catch up on the sets, but in the end it wasn't good enough. 

Running is a really bad Goat for me. I am not sure what I can do to improve besides just continuing the fight. I just wish it wouldn't hurt so much.  Literally, sometimes... People can walk faster than I can run.

Played B-ball later and had a great time as usual. We only had 8 guys this week so nobody had any breaks. I gotta say my cardio is definitely improving from it. Made some good shots. J-Bone was dunking everywhere. It was a lot of fun to watch, especially the alley op from Pete to J-Bone. Sic! 

Open WOD 1 comes out soon....  

I bet it's 7 minutes for time Burpees!  

Friday Exhaustion

I was completely gassed and fried from this weeks workouts and events, (basketball) that I wasn't even sure I would go to the Friday's class. Somehow I managed to drag my ass in there regardless. I was extremely glad that I went on Friday. I had such a great WOD.

WOD

8 minutes to complete

1000 meter Row

and in the remaining minutes

AMRAP Clean & Jerks @ 135#

30 reps!

What? Holy Shit! I couldn't believe it. I basically did "Grace" for the WOD. "Grace" is a WOD, 30 Clean & Jerks for time. My PR was 4:10 in the past.  Pete was there when I showed up and he said I looked like I needed a cane. Ha Ha I was hobbling. Somehow though when that time started I was able to focus.

My plan on the row was to get it done in under 4 minutes so I could have 4 minutes for the C&J's. I really took my time with it so I wouldn't gas myself out and I actually stepped off the rower @ 3:40. Not too shabby and a bit faster than I thought. Unfortunately in my head though I had that 4 minute mark FLASHING and I waited to that time to start my C&J's.  Idiot! I actually think I started the movement around 4:05. That was the last number I saw before 7:59 when I repped my 30th rep! Woo-Hoo.  

Rico had put up 26 reps and J-Bone 25 reps. My goal was to come close to them, but holy shit. I am not sure of my exact start time, but if you do some quick math off my "I Think" numbers my "Grace" time would have been 3:54. 16 seconds faster than my best time. 

I was talking with Jack later, he unfortunately beat my score by one rep.  :(  and we are both super psyched to do "Grace" again. I can only imagine what my time would be if I didn't have to row a 1000 meters before hand. Can't wait now!

So glad I came in.

"To get through the hardest journey we need take only one step at a time, but we must keep on stepping."