June 30 - Thoughts on recovery & hydration

With the vacation I took for almost two weeks, I haven't done too many pullups lately. So yesterday doing 100 wrecked my lats and shoulders...I am SO sore...wow!  Anyone else feeling the effects of Angie today?

Because of the above, recovery is on my mind today. I definitely need to order some Nighttime Recovery, Muscle Strength, and Catalyst!  Sleep has been a bit off and on, 7hrs average. I need to go to bed earlier.

At the CrossFit Movement & Mobility Cert, we went over the importance of being properly hydrated. Did you know that being 2% dehydrated can cause up to 5% reduction in your VO2 capacity? I bet it's a safe bet that being dehydrated will prolong being sore too!

June 29 - Angie is mean.

Some days a WOD just really makes you feel like you don't have anything left to give. Today's WOD "Angie" is a CrossFit Central benchmark WOD that we face every three months. Today was brutal, but with a new 20min cutoff vs 25min I knew I had to be faster than last time we did this.  I'm bummed at the DNF, but I didn't finish 25min cutoff previously as RXd so I was faster! I know for sure I could have finished the squats and been done well before 25min, so now to work on more work, less rest for next time.

CrossFit Central WOD

"Angie"  - 20min cutoff
100 Pullups
100 Pushups
100 Situps
100 Squats

DNF - I made it to 42 squats as RXd.

June 24 - Smackdown

Today was not really all that good of a day, but I still have a good attitude. The WOD at Crossfit Central was beyond brutal, but mainly due to my own failure to properly hydrate. Cramps in my hamstrings and lower back = piss poor performace. I MUST keep hydrated...or die?  :))

Crossfit Central WOD

Kettlebell fun
100m x 2 of the following, 24kg
rack carry each arm
overhead carry each arm
farmer walk each arm
20 russian swings
 
3 rounds
800m run
7 reps, bear complex, 135lb
-Did 2 rounds as RXd

June 22 - The Pain Train

After a week and a half of being on vacation in Curacao and then a trip to the gulf for even more diving and generally having the time of my life, reality and pain met me at 12:15pm today. I had done a few light workouts and swam a bit, but you know it was nothing like what goes down at Crossfit Central!


Crossfit Central WOD

5x5 Dual KB clean and press
used 24kg for all five rounds

3 rounds for time (team WOD)
64 lunges (each person does 64)
16 Muscleups (each person does 8)
32 Kettlebell swings, 32kg (each person does 16)
16:31
*did Jumping muscle-ups, KB as RXd

100 double unders for practice, most in a row was 7. Ugh. Got my Buddy-Lee rope, so hope it helps!

June 2 - Like Frogger!

Crossfit Central WOD

5x3 Push Press
135, 145, 155, 185, 225(miss, had to split into 2 then 1 single)


3 rounds for time
30 Dummy Jumps
7 HSPU
10 Hang Powerclean, 135lb
5:01

 Post
50 double unders

Lots and lots of jumping today. I was thinking, for some reason, about that old game Frogger when I was jumping over the parallette. Not too bad of a time, bummed I didn't get sub 5min.

June 1 - Heavy dose of SDHP!

Crossfit Central WOD

5x3 SDHP

95, 115, 135, 185  (we couldnt count to 5 i guess)

AMRAP 12 min
15 Squats
9 Toe to bar
6 SDHP, 135lb
7 + 3 SDHP RX

50 double unders to practice...most in a row was 6 I think.