Everyone needs a Coach

It's true.

I decided that I needed to hire a coach in order to prepare for the Games. On the one hand, I don't have any expectations for myself at the games, as far as doing well. I'd love to finish in the top half, but I also am just so stoked to be going, even if I get DFL, it won't matter. I'm just happy to be among the top 75 CF athletes in the first place.

So, Chris, my coach, has cooked up some nasty workouts for me. He's great - very thorough. Obviously willing to attack my weaknesses. I love it. I haven't posted for a couple of days, so here goes. One of the things I need to work on is documenting my warmups and cool downs, as well as any Buy In that I might do.

Sunday:

Warm Up

• 1k Row in 4:40, nice n easy
• Mobility work - I did the Catalyst Athletics Warmup
• Shoulder Mobility

Buy In: Push Press 3-3-3. Keep it at 85% of max and above. If I don't know my max, go for it after 3 heavy sets.

• Warm up: 35x5x2, 65x5, 85x2
  
• Work sets: 105, 110, 110
• 1RM attempt: got to 120, failed 125. I think it's in my head.

WOD:

• AMRAP in 10 minutes of:
• 7 Wallball
  
• 7 Burpees

10 rounds + 7 WB + 4 burpees. 14# wallball, target bottomed at 10'. Brutal.

Post Wod: STRETCH and foam roll!!!

Monday:
Warm Up:

• Jump rope for 4 minutes. Practice double unders. Never got more than 9 in a row today :(
• Dynamic Mobility - Catalyst Athletics warmup again. Love it.
• Shoulder Mobility - tight shoulders/pecs
• Burgener WU - once through with PVC only

Buy In: Snatch. Light sets of 5, don't drop the bar.

• 35x5 hang power snatch
• 45x5 power snatch
• 55x5 2 power snatch, 3 squat snatch
• 65x5 full snatch

WOD:

2 Power Cleans, 65# (no dropping bar!!!)
20 Pushups
4 Cleans
18 Pushups
6 Cleans
16 Pushups
8 Cleans
14 Pushups
10 Cleans
12 Pushups
12 Cleans
10 Pushups
14 Cleans
8 Pushups
16 Cleans
6 Pushups
18 Cleans
4 Pushups
20 Cleans
2 Pushups

13:13

Hardest part was the pushups. My shoulders were toast from yesterday. I reached muscle failure way before I felt I should have on the pushups. Frustrating. Cleans were good, but I felt like I didn't start doing them efficiently until the last round or 2. I thought this WOD would take more than 15 minutes.

Post WOD: Stretch and foam roll again. My legs are TIGHT!

Lucky 7

Yesterday's Squat Snatch/Pull Up WOD smoked my posterior chain. At least, I hope that's my excuse. I had planned to do a max DL today, but getting 215 off the ground felt really hard. I hope I haven't lost 30# on my 1RM deadlift in less than a month....

My brother had trouble deadlifting today, too, and we worked out together yesterday. I'm sure that we are just more smoked from that workout than we'd like to admit...

Buy In: Burgener Warm-Up, once with PVC, once with 15kg bar

Deadlift 3-3-2-2-1-1-1

185-205-215x1 hahaha, riiiiiight

Push Press 7-7-7

75-85-95

Stoked with the push press numbers. My goal was originally 85#, but after seeing my friend Lauren hit 95# yesterday, I decided I should give it a shot. I also wasn't sure how heavy I should go, what with my rib and all, but it didn't really hurt more to do 95# than it did the 45# bar.

And, great news! My rib feels 90% better. I'd like to thank Travis Irish, DC, the wonderful local chiropractor who tortured, errrr, I mean fixed me yesterday. He's an amazing chiropractor and worth his weight in gold. When I woke up this morning I was reeeaaaalllly sore, but he had warned me that I would be. I thought maybe I had back-slid a bit and was worried that I wasn't getting better.

But then, this afternoon, I didn't even realize my rib wasn't hurting until one of my athletes who was arriving for the 4:30 class, asked me how I was doing. Fine, actually! I didn't even notice! It's funny how much we take normal life for granted...