Went for a run with a friend.  Ran about 3.7 miles at a leisurely pace, probably 9:00-9:30 minute miles.

It’s been a few weeks since the strength cycle started.  Here’s how it’s going:

SQUAT:  I’m up to 133lb for 1 rep, from a starting squat of 103…and , a few weeks before we started, 103 looked really sketchy and wobbly. I attempted 143lbs twice, but when I got to the bottom of the squat my drive was uneven and I couldn’t get back up.  This week’s squat session was great, not in spite of failing 143lb twice, but because of it.  It’s one thing to have someone tell you your knee is in a bad place, and another to be under the weight and feel that your knee is in the bad place.

DEADLIFT:  174lbs for 3 reps. Disappointed I missed today’s  1 rep class, but I honestly needed the extra sleep.  I don’t have any major form issues, understand it and my execution is better than my squat.  The position is also easier, since I can feel my knees touching my arms before I start the lift.  I haven’t progressed much (1lb).  The weight feels easier, I’m just doing way too many warmup sets and keep running out of time. Next time, I have a plan to start with the 44lb bar and move up in bigger jumps so that I’m not wasting time. Next time, I’d like to actually fail at the deadlift.

I haven’t gotten enough sleep all week, so I slept in til 8 and got a full 9 hours instead of dragging myself out of bed for 6am.

Wednesday again! 

Started off with an obstacle course of forward rolls, jumping over paralette bars, and running.  kind of disorienting.

worked on power cleans, then on squat cleans.

Ladies’ Night
“Elizabeth”
21, 15, 9 reps for time of:
Clean, 135/95lbs 42lbs
Ring Dips (skinny green band, on p-bars)

RESULTS: 13:00.  So, um, yeah….I can’t even compare it to what we did for the “Power Elizabeth” on 3/21 (did that one in 9:17)

1. We did Squat Cleans instead of power cleans.  I kept the weight the same as last time, but the movement was different.  Actually, these went fast.
2. I fucked up the ring dip scaling in 2 ways.  First, I can now hold myself up on the rings,  and tried starting on the rings with a band.  That lasted for 10 reps and then I went back to the p-bars.  I couldn’t figure out why it was so much harder from the last time I did the workout, with the green band on the p-bars…..I had the wrong band.  I used a bigger green band, and this time, had a skinny one.  Of course, I figured this out at the end of the workout.  

Actually, the workout wasn’t toooo terrible, I just couldn’t get a gauge of improvement from the last time.

Workout Of The Day
Strength
Back Squat
1, 1, 1, 1, 1 (got up to 133lb)

 Warmed up and then did 113lb, 123lb,133lb.  Failed the final two at 143lb.  My right knee caved in on the first attempt at 143lb.  The second try was closer…I was fine squatting, and started to come up, but I think I just fatigued and couldn’t get it back up. I didn’t get the black out moment I get with deadlifts, so I feel like it was my squat and not the weight.  Still get a pat on the back for making it to bodyweight unbelted :).

MetCon
4 rounds for time of:
30 Sit-ups
30 Box Jumps (12”)

RESULT: 11:14

Workout Of The Day
Strength
Deadlift
3, 3, 3

Got up to 174lbs…..1lb better than last week :) put more energy into keeping my knees out and seemed to forget the rest (chest up, butt down)

MetCon
5 rounds for time of:
15 Burpees
150m Run

RESULTS:  11:03

forcedistancetime:

“Each morning we are born again. What we do today is what matters most.”

- Buddha

I kind of already knew this, but time seems to be the great equalizer for my workouts….the longer the workout, the better I do in relation to the group.  Especially once the workout times start getting over 30 minutes. 

This is clearly in my head, and I think it means I need to really focus on going fast at the start of the workouts and not ease my way into it.

“Barbara”
Five rounds, each for time of:
20 Pull-ups (skinny green + skinny red band)
30 Push-ups (bar)
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

RESULTS:  Finished in 41:45 (29:45 without the rests).  Capped at 43 minutes.  Individual rounds:  5:02, 5:28, 5:30, 7:24 (yeeesh), and 6:21.  The situps were the limiting factor, believe it or not.

Workout Of The Day
Strength
Back Squat
3, 3, 3, 3, 3

Got up to 113lb (from 103 last week). Knees are still an issue; my stance is wider to start, but my right knee especially keeps kind of caving…I guess this is a strength and mobility imbalance since my left side is dominant. 

MetCon
3 rounds for time of:
21 Wallballs 10lb ball
21 Toes to Bar  Chest? Elbows?

RESULTS:  12:15.  My knees were somewhere close to elbows, and the motion felt more like kipping and less like flailing.  Getting there!