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."

Deadlifts!

I knew ahead of time that Thursday's WOD was going to be 1 rep max deadlift. I was super psyched about this because it has been a long time since I had 1 repped this movement. I was dying to know where I would be at this point since I have improved in so many areas, but first of all let me discuss B-Ball.

11 CraicHeads showed up to play basketball last night. I gotta tell ya, we have some serious B-Ball players at Craic. Sic! By far I was the worst one out there I felt. My shot was fine and I hit a bunch of them. I was surprised actually considering I haven't shot a basketball in years. In terms of playing, I felt like I was running around with my head cut off. Everyone else were calling out plays and setting picks as I just hoped I could sneak in a shot when someone lost the ball or threw it at me. I pretty much tried to be as annoying as possible on defense and I think I did a pretty good job. Overall I had a blast and I think I held my own. It was a great cardio workout. Running up and down that court was grueling, but without Craic in my life I would have passed out within the first 15 minutes. Excited to go again.

WOD

1 Rep Max

Deadlift

435#

My legs were fried from basketball and I didn't feel a 100% for the WOD. I really wanted to crush my previous 1 rep max, 425.  I am happy that I went higher though. I actually think I could have gotten a bit more, but Dork and I decided to jump up to 455 from 425 and it got in my head and I couldn't lift it. By the time I went back down my body was gassed and 435 was a bit of a struggle.  I was talking with Caveman Steve and then later with Pete. I was 30 plus pounds heavier when I lifted 425, so gaining an extra 10 pounds on my PR at my new weight is actually very good. I am lifting twice my bodyweight and that's no joke no matter what. Me likey. 

Don't know if I'll workout tomorrow. I am exhausted.

Here is a video of Max lifting 500#'s. What a beast. You can see me goofing in the beginning of the vid.

Have Barbell. Will Travel

I saw today's WOD and was somewhat excited to do it.

3 Rounds for Max reps

1 minute each station

Air Squats

Push Press 45#

Sit ups

Ball Slams 

Rest 1 minute between rounds

These are the type of WODS that I need to help improve my speed. I am cardio challenged and anything that doesn't allow me to rest too long in between movements and sets is hugely beneficial for me. I should do Fight Gone Bad style workouts more frequently. 

Unfortunately I had some issues today trying to get to the CraicHouse.  I couldn't make the noon class like I prefer so I decided to sign up for the 6:30pm class. Hoping that I could sneak out of work for an hour. It is literally only 2 minutes away from work so it really couldn't be anymore convenient, but little did I know that it could be....

Because of the holiday I had an overflow of salesweasels at my store today. Those who played hooky on Monday where seriously interfering with my ability to crush WODS today so now I wasn't going to be able to make the box at all. I settled in at work and starting sampling some potential future products. I remembered something about Caveman Steve telling me a story about how he signed up for a 6:30 class and he was glad he did because he was the only one there. I knew that Glen was pulling doubles for the past week while John was on vacation and I didn't want to make him stay any longer than he needed to.  I texted him  the following.

Me:  I signed up for the 6:30 but all these salesmen keep coming in so I can't make it. Drop off a 45# bar later and a ball and I can do it tonight.  :) 

Glen: Are you drunk or serious?

Me: Serious. Not drunk yet.

And who shows up at my store with a 45# bar and a 20# med ball, Glen, Coach Condor and Pete.  Oh shit! What did I just get myself into?

It seems at home.

After having a brief chat and a quick quality control session it was time to get to work. I knew going in that my kryptonite would be air squats. My legs suck and when I have to do a ton of air squats my knees start to kill me. I am not fan. The push presses shouldn't be too bad early on. 45# doesn't seem like much but I know with history that that shit is gonna get heavy at some point. Sit ups, should be fine and slam balls will hurt later. 


1st round 156 reps


2nd round 128 reps


3rd round 121 reps

=405 reps


I was right, my knees started to hate me. This time though I could feel them in the other rounds doing sit ups. That definitely affected me more than I thought because sit ups I can usually breeze through. Push presses were exactly as I thought. That shit got heavy toward the end.  Halfway through I had to pull a Teehan and take my shirt off. I was dying. 


This is exactly what I needed! I really can't thank Glen enough along with Coach Dizzle and Pete for showing up and making my night. This just proves to show how much of a community we are and what we are willing to do for each other. Although I was miserable at the end I was glad I accomplished it. At 9pm after sampling tequila, wine and beer. Who knows how many reps I could have gotten clean, sober and at noontime. 


Here are some videos The Condor took.


This is Glen's demonstration of Slam Balls. Priceless! By the way, Pete is a born Quality Control Expert!

Glen yells at me. If you listen I believe you hear me telling him to F off around the 8 second mark! Ha Ha

This video is only great because around the 10 to 12 second mark someone knocked a beer over. You can hear it and see me look to my left. 

This is me doing my best Teehan impression minus the chiseled body, natural good looks and speed. Bastard!

The aftermath. Miserable while everyone else enjoys a beverage. Caveman Steve randomly stopped by towards the end and was able to watch the final round of carnage.

I'm still trying to figure out if they really stopped by for my benefit or for a beer. Maybe a bit of both, but in the end we were all happy. Well everyone was happy. I was miserable. They did leave the bar behind. Do I smell future back room WODS....