04.02.2012 Training

My training went on hiatus for 5 days due to work, work, oh and more work.  I could tell you the tale of the epic battle between Opal and the Printer on a Friday night at the office at 7 pm...but it's not pretty.  Not my finest hour by any means.  Especially since...the printer won.  How embarrassing!  But I've watched Transformers enough times to know what was behind that win.  Clearly it was not my inferior technological understanding of machines.  

But today, I was able to get back at it...and oh how I paid for 5 days off.

6:30 pm 

Standard Evil Shoulder Warm Up

Skill:

-Frogstand Planche:  7x10 sec., 60 sec. rest

-Negative Narrow Pushups: 4x5, 2 min rest

-Snatch Balance: 3x3 @35#, 2 min rest Oh how I hate this lift.  It is my demise every time.  If I ever miss a day of training on it, I feel like I'm back at square one.  Over and over again.

Strength:

- 1 rep Hang Squat Snatch from the hip, 2 rep OH Squat at 7-8.5 RPE  Did this with just the 35# bar because my snatch balance was so ugly.  Stacey's trying to get me to focus on really solidifying my spine and that OH stability that I struggle with so much.  He video taped several of my lifts to point out exactly where my spine rounds since honestly, I couldn't feel it at first.  I HONEST TO GOD thought I was doing it correctly....that is until he showed me the video.  Gross.  

 -Strict Press: 3x3 at 7-8.5 RPE, 2 min rest

Warm-Up: 5x35 - 4x40 - 3x45

Work-Set: [3x50 - 3x50 - 3x50]  Felt pretty good, though frustrated with the strength I've lost in the past month.  :(

Metcon:

4 rounds:

1 min max rep no-arm burpees

500 m row

Score: 27, 22, 22, 22 (13:50)  WTF Opal.  Kind of surprised at my burpee turnover.  Thought I'd be getting 27 each round, but turns out it takes more control to not go chest-to-ground burpees since I'm fighting gravity.  Let's be honest - 

A BURPEE IS JUST A BELLY FLOP.....that you must then proceed to get up from.  IF you don't go all the way to the ground, you must actually STOP yourself and fight gravity.   Ohhhh physics you dirty tramp from high school come back to haunt me.  

Also, not thrilled with my row.  The first 2 rounds I couldn't understand why I was pulling and pulling and pulling. [btw so getting a shirt with a picture of a girl deadlifting that says...."Pull!  Pull!  Pull! and Don't stop pulling until it's up!"]  My pace was going no where.  I couldn't get sub-2:05 when I should have been sub-2:00.  THEN I realized my damper was at 4-5 when I'm used to around 7. Ohhhh once again...physics is a dirty tramp.

While I may be suffering in the slow sludge of shoulder recovery...I at least get to eat like this....

Roasted Fennel and Pesto Turkey Meatloaf