1/28/11 Silver Charm Whirlwind

Update:  So I'm finally feeling recovered from the shenanigans of 1/15.  The body healed up pretty quick, including the shredded hands, but my nervous system took a while longer to freshen up.  For example, even after sleeping 9-10 hours I was waking up like a train wreck, a sure sign of under recovery.  To further complicate things, I pretty much threw caution to the wind and ate whatever the hell I wanted all week.  Finally got back on the wagon Monday, albeit without a tremendous amount of intensity.

Monday 1/24/11
Back squat 5-5-5
Press 5-5-5
Worked up to 275# in the squat and 137.5# in the press.  Happily, these are close to my numbers pre-comp.

Wednesday 1/26/11
Handstand pushup 3x max reps
3 Rounds for time:
10 Deadlifts 275#
50 Doubleunders
HSPUs were ughhhhhh.  Nowhere near the numbers I'm usually capable of. Effects of heavy presses on Monday?  Metcon wasn't too bad til final round, then the wheels came off the cart.  Finished in 4:16.

Thursday 1/27/11
Bench press 5-5-5
Complete as many rounds as possible in 7 minutes:
10 American kettlebell swings 53#
10 Kness-to-elbows
-rest 3:00-
Complete as many rounds as possible in 5 minutes:
10 Hang power cleans 135#
10 Pushups (hands release)
Hit 205# in the BP, again, not far off of pre-comp numbers.  1st WOD got 7 rounds plus 8 KBSs.  Total grip smasher.  2nd Wod got 4 rounds plus 4 HPCs.  Probably could have stood to go a bit lighter considering how fried my grip was.

Last week I got some serious soft-tissue work done by Tina, one of our members who is an RN, licensed massage therapist, KStarr mobility certified, and CF level 1 certified.  So...highly qualified to meet the massage needs of CrossFitters.  If you're in the area and happen to need some work on a wonky hip, hammy or shoulder, then she's just what the doctor ordered.  Contact her at (630)709-6617 for an appointment, or check out her website findingyourpotentialsportsmassage.com.  "You're gonna want to breathe through this."
Not sure what today will have in store training-wise.  Next week I'll adhere to a more ridgid schedule, with a bit more of a conditioning focus.  Kicking around the idea of going back to OPT.  We'll see...
All the best
J