CFF Day 85 – Row Push Row Push

Monday July 13, 2009 5:30 AM

Warm Up – agility ladder, tire jumps

Strength – Push Jerk 2,2,2,1,1,1
45-50-55-60-65-70

WOD: For Time
Row 500M
30 Pushups
Row 500M
25 Pushups
Row 500M
15 Pushups

Time: 9:46

Thoughts:
Strength- I like the push jerk, I’m able to drop under the bar with good consistency. I should have tried for a PR today, but seeing as I just set it recently and that was 15K above the old one, I decided to just work up to it to see how I felt. Next time go higher.
WOD – Not a sexy WOD, but that doesn’t make it any easier. I struggled with the Pushups, but didn’t use any bands. I did scale the reps though. It was supposed to be 50-40-30.

++Push Jerk is a good movement for me, pushups are getting better
—keep working on strength in pushups, even if you finish later than everyone else.

Weight: 205.3
BOOOOOOOOOOOOO!! I was at a party on Saturday and ate way too many little finger desserts and well, some amount of beer that was well over 4 Solo Keg cups- I had a great time, but knew I would pay the price. Rededicating myself today, not that far to get to 197 and have been stalled for too long!

CFF – Day 57

Though I didn’t go to bed early enough, and Evan decided he was hungry at 2am, I feel good after the morning workout. I still have the weird sensation in my middle right back. Like it is falling asleeep, very odd. Krissy thinks a nerve might be pinching, which makes sense, b/c she also said my back was very tight, which she has never said before. (Krissy is a F’ing kick ass massage therapist – she graduated massage school a few years ago with high honors, suma kum laude, #1 in her class, all that crap…she’s the best, and she is always in training improving and learning new technique – if you want her #, let me know)
We didn’t have time for her to fix it, but knowing that its probably not life threatening is a relief.

Strength work: Push Jerk 3-3-3-1-1-1 @ 30k-40k-50k-60k-65k-70k
The 60K, 65K and 70K are PR’s – Last time we did this I stopped my last set at 55k and felt I could do more, and, well, I’m happy I was right.

WOD: 10-9-8-7-6-5-4-3-2-1
Burpee’s
Push Jerk (50-65% of your max weight)

11:18

Normally I would have done 30K, and the guy I usually pace with was doing 15K, but I think he hurt himself- so since I was feeling good about my PR of 70, I decided to do the 50% and go at 35K. It was a really big challenge for me. Eagle was at 40k, and beat the hell out of my time, but it is nice to be in range with him on the weight.

++My form was very good in the WOD and the strength, as you get more tired, if you have good form on this movement, it really takes the burdan off of your arms and shoulders
–Burpees really slowed me down today, I got through it using the full burpees, so that was good, but need to get faster.

Weight: 209.8 – I’m in the Zero’s!!! I’m pretty happy about this b/c I felt heavy this morning. I believe that is 30.1 lbs lost since Bill took my weight before I started eating right. That rules. 12.8 lbs more until I’m going to the south side for some yummy din din.