These are from the end of last week, since I worked all weekend and didn't get a chance to blog about it. Nothing special ending the deload week other than some tempo squats and a trail run.
So it's time to start the second Phase of One Man One Barbell. I tested the Shoulder Press last week to see where it was since that's kind of touch and go with recovery. Hit a 15 pound increase in the three weeks I was doing the strength. Crazy to think that I was able to gain so much. It is still a good way to get back to where I was before the injury. But I'm on the mend and I'm getting much better. Today's work was fast and good for the press. Then I also did the deadlift strength as well. The lifts were actually feeling pretty light. It's amazing what a week of deload will do to help you get ready to hit the ground running. Today's work was great and I was happy to get back to lifting heavier weight. After strength work was done it was time to take on the WOD, Grindy. I hate that WOD with a passion, until today I had never finished it. Today I was able to finish the workout in 23:15. I still did the Ring Rows instead of Pullups because as much as I have gotten better there's still a long way to go before I'm doing Pullups in the workout again. Now to make all this fit in along with working two jobs for the near future. Let's see how that goes.
Busy week feels like it flew by but also feels like it took forever to make it through till today. I don't know how it can be both but I'll try to sum everything up in a quick post and then leave things open for a longer post now that I've finished all three load weeks of One Man One Barbell and next week is the deload.
Thursday Barbell Club, Snatch Pulls, Cleans from floor, and a Hang Clean for good measure.
Power/Push Jerk 155x3 keep making progress with the shoulder.
So what did I do this week? Well to start off I squatted every single day, sometimes twice a day. I did a ton of shoulder stuff thanks to the programmed WODs from Em. Posted a sub 9 minute Jackie, 30 reps of Bear Complex, lots of pullups, and finished the week with McGhee. Overall a great way to end my time at CrossFit Mokena before moving to Springfield for the next four months. But what about my One Man One Barbell work, well that went as planned. The Deadlifts were horrible, 330x2 a minute for 15 minutes was rough. The Back Squats weren't so bad, the had work squatting if paying off for sure, they didn't feel nearly as heavy as I expected. I'm still working on my Front Squat technique. I believe that my feet are too close together and that's forcing a slight move to the toes. Also I'm working on staying more vertical throughout the movement. But even those reps didn't feel too bad till the last couple minutes. I have enjoyed the work for the last three weeks. I'm looking forward to a deload and then seeing where to go from there.
You know what I did after doing nearly 100 reps of some sort of weighted squat yesterday, why I did some more squats today. Tuesday morning was time for the barbell crew to do some Snatch. It was my first day doing them since I hurt the shoulder so I went pretty light and stayed in the power position. Felt really good to get back to another lift that I haven't been able to do for a long time. The Barbell Crew is always a fun way to spend a little time, and by little I usually end up there 2 plus hours. The time flies by and I will miss that time moving weight some such a great group of people. After finishing the Snatch work and the accessories, which included Back Squats today. It was time to get going on the OMOB week 3 for the Deadlift. I had been looking forward to this knowing that it was going to be a time to pull some decent weight from the floor. After the squats yesterday, the barbell work today, and the squats that were a part of this I knew I was in trouble. Heavy single for the day was 410, then my EMOM work was 330 for 15 minutes. You have not hated your life till you try to move 330 for 30 reps when your hands are killing you from the last two day's worth of work, and your legs are jello from all the squats. But I made it through, I feel one of the key components to this training is the mental side of things during these every minute rep schemes. Just pushing yourself and picking up that bar everytime the timer beeps is huge. It isn't always the prettiest rep, but I make it past it and get myself ready for the next round. Afternoon workload included what? If you guessed squats you were right. More of them, this time from the front, and then a nice little outside workout. Lap on the track, KB Snatch, Air Squats, OH Lunge. At the end of the day I collapsed into a chair and didn't move for a couple hours. Even know I'm pretty sure that I won't make it out of bed in the morning. I know that I'm going to pay for the volume I've put my legs through, but I'm pushing on to finish this week. It's my last week up here for a while so next week I'll be doing my deload back at Capital city, and then I need to get ready to start another cycle. I think that I'll be swapping out a couple of choices for some different ones, and seeing how that goes. A few captures from today, don't I just make awesome faces when I lift heavy stuff?
I've been missing for a few days, here's a quick update of what I was up to.
-Sunday open gym double work for One Man One Barbell, Front Squats and the beginning of week 2 Shoulder Press.
-Monday and Tuesday big time family vacation at Cedar Point for rollercoasters and camping
Wednesday I get back into the gym for week 2 of Deadlifts. Today's heavy set was 370x3 and EMOM work at 285. Then followed that up with the programmed WOD for CrossFit Mokena......Grindy....and just like that I died. Pretty sure I died more than once, and that I only came back so that I could be even more miserable. This is the first workout in a long time that I really felt like I could do nothing right. Tonight had a 30 minute cap and I got my first Did Not Finish in a long time. The bright spot for the day was my Deadlifts for the day. One thing about CrossFit is that you're not going to do well everyday but when you have those bad days you can always look forward to getting another chance to do better next time.
A few shots from today:
This morning I woke up to a message saying that there was going to be some people lifting in 45 minutes and if I wanted to I was welcome to come in. Well that's a gimmie that I'll be showing up to that. No data for One Man One Barbell today, just some good ole fashioned weightlifting and accessory work. The lift of the day was cleans, after a little position practice then it was time to lift. Coffee fueled the lifting session and we all had a great time. I love learning more and more about the people at CrossFit Mokena, and I'm really happy that I landed here. Looking forward to moving forward with my training with such a great group of people. Now if only my lifts were a little better.
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