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!  

Wheelhouse

Been having a rough go of it lately. Everyday routines have been tough. John got on me earlier this week to get my ass in gear. To lose myself for 1 hour a day. He's right and so I did.  It helps for a bit. Just have to keep moving forward.

Today's post is dedicated to Glen though. Glen has been busting my balls to get my blog back on track. So here I stand @ the CraicHouse typing this post while Glen devours another dozen eggs. Soon we'll be crushing back room beers again my friend! Until then I'll keep up the pace up for you.

WOD

50 Lateral Bar Hops

10-9-8-7-6-5-4-3-2-1

Deadlifts

PVC Overhead Squats

50 Lateral Bar Hops

Rx weight 185#

6:06 Rx

I really wanted to come under 5 minutes, but those last 50 jumps were brutal. My legs were literally jello. The Deads went about how I planned. I breezed through them with ease and the pvc overheads were fine. Easy with no weight. Now I know how Johnny Deadlift feels when he overheads 135# for reps. All day baby! 

Been a relatively good three days @ the CraicHouse Yesterdays WOD was a 5 rep max Thruster. I ended up doing 176#. Sic. I really wasn't sure where I would end up considering I loathe Thrusters and along with my 1 rep max being @ 195# I figured I was in for a long hour. Now I am excited to see where my 1 rep max might be at. 

The third WOD I hit this week was 6 min AMRAP 10 KB Swings @ 70# and 10 Push Ups.  Brutal. My total was 10 full rounds plus 1 rep. My hands and arms were toast. I was really happy that I did all the swings unbroken. Felt pretty good. 

Until next time, please remember if you drop a piece of meat on the ground I will still eat it!

Kick That Goat!

If he did CrossFit he could kick it harder!

Strength workout today! Yea! I love these days. Oh Shit! Squat snatches and a 1 rep max OverHead Squats. Um, maybe I should pass...

Skill/Strength: Squat Snatch

 65#

 

Strength: OverHead Squat 1-1-1-1-1

 

135# PR!!!

In the past I totally would have skipped this workout and by the look of the board today, it looked like a few of my fellow CraicHeads did. I have said it before and I'll say it again, but I'm not going to get any better at something if I keep avoiding it.  Especially one of my biggest Goats, OverHead Squats. 

 

I look at it as voting. I have had heated arguments with people about politics and candidates and at the end of the conversation I continually find out that most of these people don't vote. Shut the F up! Your opinion doesn't matter to me.  Just like I can't feel compelled to cry about not being able to do a movement if I never put any effort into it. I can't complain about if I don't do it.  So now that I went today, let me complain....  :)

Squat Snatches... Oh man I had a tough time with them. I just can't get my head into the movement. I don't know if it's my limited range of motion or just a fear of sucking at something.  I only worked up to 65# because I just wanted to work the movement. I didn't do very well.  I have a new Goat now. JOY! Add it to the list.

Oh Baby! OHS not my favorite movement, but I have been making an effort to work on them and I think it payed off today.  1 rep max, 135# Never in a million years would I have thought I could ever do this. With my junky shoulders and mental blocks I would have been happy to continue to use the bar, but what good would that do? I had written down that my 1 rep max was 125# before, but I know that I didn't get my butt down toward the ground on that. Since that's the case 95# was my 1 rep max. I crushed it! It felt really good to get it done. Johnny Deadlift was nice enough to take a video of my PR. 

 

Check it out!

P.S. Bite me Ray!  <--- New TapeFactory for a few movements.

Do Two Goats Make A Right?

When I saw this workout posted I wasn't exactly rushing to get into the CraicHouse to do it.

"Nancy"

5 Rounds

400 meter run

15 Overhead Squats @95#

19:27

Let's see, running and overhead squats. Two of my worst Goats. A "Goat" once again is any exercise or movement you dislike doing or like doing but are weak at, or both. Yep. I suck at running and I really suck at OHS. Not to long ago I would have "conveniently" skipped this WOD, but since I am hell bent on getting better at everything I knew I couldn't resort to my old ways.

Sometimes when I run my legs just kill for days afterward. My recovery time can take forever and it does affect future WODS which really pisses me off. To be fair though I have been getting somewhat better with my running. I am still trying to find that happy running pace that won't crush me when I transition into my other movements. It's getting there.... slowly.

Now OHS! Ha Ha Ha Man do I hate these things. Not too long ago I could barely do them with a PVC pipe.  I was embarrassed that I was so bad at them. So what did I do? I avoided them for months. Well, that didn't work out so well.  After watching some of the CraicsHeads crush their overhead squats while competing at the Garage Games I became determined to improve them. The path is long and hard, but doable of course. I sucked hardcore at Double Unders and now I can rock them pretty much anytime I want.  I did not do this WOD as Rx though. I had to drop the weight down to 75# so I would be able to manage the weight and be able to string together my reps.  It actually worked out well.  By looking at other people's times I knew my goal would be to finish in 20 minutes.  I was happy with my time.  It was also pouring out. Cold rain. That sucked. 

Looking forward to the Halloween WOD tomorrow along with the Halloween Craic party.
Should be fun.