doing a lot of sitting and relaxing and hanging out in the hot tub and watching the boys grill lots of meat.
It was awesome.
I really needed it - I've been super burnt out lately and my work was starting to show it. So, four days off - it's not quite as good as a "real" vacation, but it sure did the trick. We got a four-bedroom cabin in the Poconos and had a few friends come and hang out with us. Even though Mike had to work Thursday, I booked it for the extra night, and spent the day catching up on some errands.
Like taking Cosmo to the vet. Not even the fabulous seasonal window display could distract him.
Poor dude hates the vet.
But anyway - I highly, highly recommend the random long weekend. I actually felt recharged when I got back in on Monday. Fancy that.
Training log - lots to catch up on here:
Friday March 9: sumo deadlift, peak of 2. 135-165-195-225-245. Metcon: ten minute partner row for calories, alternating on the minute. Total calories - 159.
Saturday March 10: CrossFit Games open WOD 12.3. 18-minute AMRAP of 15 box jumps (20"), 12 push press (75lbs), 9 toes to bar. 4 rounds + 3 toes to bar. Fuck me, that was rough. Toes to bar destroyed my forearms.
Sunday March 11: intro to oly. Snatched up to 73lbs - I'm getting much better but still so far from being good. Clean & jerked up to 113lbs. Jerk is getting really strong.
Monday March 12: Overhead squat, peak of 1. 45x5-65x4-80x3-90x1-100x1-100x1-105x1-115x1. Having never worked up to a max on my overhead squat before, this was an automatic PR. Metcon: grip destruction. 4 rounds of 60 seconds each barbell overhead (135/95), farmers' carry with kettlebells (2/1.5p), plank. Score is one point for each time you dropped whatever you were holding, and NO CHALK ALLOWED. 1 point, as RXed (dropped the kettlebells with less than 10 seconds left in the last round...womp womp womp).
Tuesday, March 13: strict band-assisted handstand pushups. These were TOUGH this week - I worked up to a couple with light bands and one with light + mini band, with plenty of fails in there. Metcon: Nate.
20 minute AMRAP of 2 muscle ups, 4 handstand pushups, 8 American kettlebell swings (2/1.5p).
Scaled with strict pullups instead of muscleups and average & light band assisted HSPU's - 10 rounds + 2 pull ups.
Thursday, March 15: CrossFit Games Open WOD 12.4. Fuck this WOD. AMRAP 12 minutes, 150 wallballs (14lbs, 9' target), 90 double unders, 30 muscleups. I mean, FUCK. I hate wallballs but plugged through these OK - after about 30, I started breaking them into sets of 5 and just chipped away. I finished the wallballs with about 4 seconds left and couldn't make it to my jumprope in time. Also, I could barely walk for three days afterwards.
Tuesday, March 20: muscle-up transition work - I did four or five with a mini band. Metcon: 21-15-9 front squat (75lbs)/pull ups. As RX'ed, 8:53. Happy with that - front squats were easy and I only failed one pull up, right at the very end. Time for me to work on stringing more than 2-3 together - I'm going to get much faster at these.
Wednesday, March 21: intro to oly. Snatched up to 79.6lbs (weird mix of pound and kilogram plates); failed at 81.8. regardless...PR! Clean & jerked up to 51kg (about 112lbs); failed three times at 53kg (about 116lbs). One day, these lifts are just going to come together for me, I'm going to keep my chest up and not pull with my arms and drop under the bar...and I will do a bodyweight snatch and PR my clean by like 50lbs.
We had a weekend like that for New Year's and it was so perfect. Literally just hanging out in the hot tub, playing board games, etc. Best New Year's ever, for sure.
ReplyDeleteThank you again for having me. It was fantastic. Lets plan another weekend retreat in the fall!!
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