Squat Cycle Day 1

Might not be a day 2.  LOL.  I don't know... we'll see how I'm feeling on Wednesday. 

Took 4 days off.  Fight Gone Bad, Fran (with toes 2 bar instead of pullups), and then Cindy, all back to back to back... I took 4 days off...thats all I can tell you.  That's enough for some folks.... not for the Dan I want to be, but for the Dan I am today, it was all I could handle.  Today was the start of a new week, and my knee seemed to get worse over the past 4 days.  Plenty of rest and elevation... don't know what happened.  For the first 3 days it was that side knee stuff... today it was a little of that, and then over the kneecap.  *shrug*

Went to the box, had a good turnout tonight.  The did bench press PR (which I wanted to get in on...) and then some poor mans Fight Gone Bad (which I didn't).  I had planned on doing day 1 week 1 (hereby referred to as 1-1, next is 1-2, etc etc) anyway.  Strap on my velcros and get to work.  I didn't have a good plan on stretching... I did a lot of things, probably missed some really good ones for getting ready to squat... that said, I felt I was ready...enough. 

1-1 is a simple enough setup:

	Back Squat	Front Squat
Week 1 Day 1	10 @ 60	5 @ 60
	8 @ 70	5 @ 70
	6 @ 75	5 @ 70
	4 @ 80	5 @ 70

So I took this info, wrote down my numbers going off my new 1RM... and then, proceeded to get everything wrong.  Let me 'splain. 

I got the math right using the printed scaled you can find in most boxes... and then I got it all wrong by what I put on the bar.  I started off with a few warm up squats...knee wasn't feeling awful, so I went ahead and decided to do this.  Did 3 with the bar, then did 3 with 25's on the bar.  Feeling pretty good, a bit heavy for 95, my head must not be in the game.... no, my head wasn't in the game.  I put on 2 more 25# plates, making it 145.  It was supposed to 135.  I wonder now, if I'd done it right, if I'd made it.... as it was, I got 5 of my first 10 done... and this ish was heavy.  I stopped at 5... I've got questions...I walked (honestly, it was with a bit of a limp) over to Adrian, I have questions.  Asked him about the rep scheme... wanted to make sure it should be unbroken... then told him I thought it might be a bit heave for me tonight.  He told me people have been known to do rep schemes like this from a lower PR...will be something to consider.  I'll follow up with head coach Jordan tomorrow. 

So with this new found information, I go back and look at my bar... son of a bisch, thats 145 and not 135... well, 10 pounds isn't much, but it's still heavier.  Considering this new information, and the fact I'm not feeling particularly strong tonight, I lower the weight by a large margin.  I didn't write it down at the time, but I think I went back to the 95 and did 10 of those, and increased from there to a max of 135 for my "80%".  I'm going to raise this for next week's day 1 which is similar... but it's where I'm at today. 

The front squats would have been fine where they were, but I was already so deep in my own head with this, I dropped this down too far as well.  I did something like 65 an d 95.  Some of the last sets of 95 had me suffering a bit with keeping my back straight and chest up.  All and all, not terrible, but not the weight I was supposed to be doing...

My squats from both sets were solid in my head, I felt like if I'd have put a med ball down, I'd have been hitting it hard enough that it would be a bit less medball looking... and that is probably a bit of an exaggeration, but I paused at the bottom of almost, if not every one of my squats, thats a plus.  I need to work on pushing my butt back first, then going down.  Talking to Adrian, he doesn't notice my knees crashing in, but things part of my knee issue may be that my hips don't know what to do with my butt quite yet... so this push it back part might help more than I think... need to stick with it. 

So thats tonight... tomorrow I'm doing the first Lurong WOD.  I'm excited and not at the same time, but not for the reason you may think.  I'm ready to get some numbers on the board....just not ready to do it at 0530.  I don't know about other boxes, but I feel like the Lurong Challenge is an after after thought here.  Signups and general mood about it isn't exactly what I was hoping for.  I know CFDS is doing it big, and I suspect Unlocked is putting a good deal in it too.  I don't know that we have coaches who are willing to take measurements.  Thats not to say they wont... I just mean no one jumped up like "hey, I'll help yall out".  My community dreams have taken a hit in my own mind, feel like it's a lot of individuals moving in unison, and not as much of a team dynamic.  Giving it time still. 

Thats all I've got, it's 943, and I need to get to bed.  0450 will be here WAAAAAY too soon. 

My second date with Cindy.

Oh maaan, was I in for a surprise today.  Let me start at the beginning... I stayed up too late.  LOL.  Simple enough.  I got 6 hours, but after that 8+ the night before, my body was hooongry for that sleep.  I know this because my alarm didn't wake me up right away.  I felt like I had to fight my way out of a deep sleep to wake up.  I can't explain it better than that... I felt like I was 20ft underwater, wearing jeans and a t-shirt, trying to get to the surface.  Take away the lack of air, just the trying to break the surface to wake up... it was weird.  Pretty sure the alarm was going for a few minutes by the time I finally came to. 

Work was ok... towards the end of the day, I was on a caffeine high.  Had some Monster... it was the tea one, had that over lunch, and around 4, I wasn't feeling it, so I popped another 5 hour.  About 15 minutes later, it's like they both kicked in at once.  I was GOOD to go.  Not that twitchy stuff, but I was fully awake and processing data at a higher rate than normal.  Good thing too, because something clicked, and I had to fix a lot of stuff, left the office about 40 minutes later than I wanted to.  It's now 540 something, and I class is at 6.  I'm going to be late for my second date with Cindy.

I got in and out of the hotel room in 3 minutes, and I was back on the road at 553... made it to Unlocked by 615... figured they'd still be doing warmups, or some sort of strength piece.  They were, so I hustled in, got my shoes on, and started stretching as quickly as I could.  I'm still a little jacked up on caffeine at this point.  I'm a little nervous now... the talk is over, it's time to see if I really am stronger.  My first date with Cindy saw me get to 9 rounds.  Not a terrible number for being 482 lbs and only being in my second week of CrossFit (I think...). 

Well this time is different.  Round one had me doing jumping pullups, knee pushups, and then air squats... This time I'm doing some ring-rows (made harder by doing them steeper than I've done in the past), same pushups, and this time squatting to a med ball (didn't do that last time).  I don't know what kind of squats I may or may not have done the first go round, but squatting to a med ball is probably a bit deeper than those fist time.  So happy I've got a better squat now...

Round one kicks off.  These steeper ring rows are going to be a problem, I can feel it.  I get through the first round pretty quick, maybe sub minute time, I didn't look.  I didn't want to know.  Did everything unbroken.  Same for the second round, but it's slower.  Third round had me gassed, got finished when the call went out for 5 minutes.  Dang, be lucky to get 12.  I thought I was going to crush this....  Guy working out next to me, his lead is starting to increase, and now I've started breaking things up, he's only getting further ahead... I stop paying attention to him. 

10 minutes.  Crap, what am I on now... 5?  Oh boy.  Breath is coming in raggedy, I'm breaking up the ring rows in to 4-1, or 3-2's at this point.  Pushups, at round 5 still were plank tastic, but it was 5, 2, 2, 1.   Squats were 5-5-5.  I'm moving so slowly.  6 is done, 7, slower still... Set 8, ring rows are 3-2 every time, and I'm arching, straining to get up there... feel like I'm kipping ring rows here... Push ups... plank is pretty well toast, I'm bending at the hips... not pretty, I'm not proud of it, but I'm struggling.  It's going 5-1-1-1-1-1 with a small break...like a child's pose in yoga (I think) then back to the pushup.  I've started talking to myself.  Oh yeah buddy, you're almost done with 9, keep it up, we're getting a big PR today... through the pushups, and then the squats, I'm trying to convince my conscience that I'm on 9, not 8.  I'm clearly not convicted or convincing about it, because now the voice in my head is pleading... he see's its of no use.  3 minutes left.  Ok, I can bang out one more and hit 9 surely. 

Right about now, Coach Dave starts barking out motivating things.  "Don't quit", "Every rep counts", "Keep moving".  There aren't a lot of athletes here tonight... so both 'class coach' Brian and unofficial class co-coach Dave (I'm just making up titles now) can easily watch everyone.  Dave, God bless him, is both irritating, and motivating the heck out of me.  I'm moving slow, but I'm pushing with everything I've got, I got through the set 9's ring rows unbroken.  "Keep moving, even if it's slow".  I'm trying man.  "Get down Dan, lets go!"  Oh man.... his eye is on me now...  I get these pushups done.  "One minute, lets go!"  I bang out 8 beautiful squats, take two breaths, 7 more.  "Every rep counts, you guys are doing great, keep going".  These ring rows are killer, 3-2 it again.  I'm coming off the rings.  "20 seconds, get down there Dan".  I move faster... trying to rise to this.  Pushups.... I pushed, and pushed and pushed.  10 seconds, another pushup, then another, then ano... "3 seconds, 2, 1"  I just laid there at 9 pushups, sucking air in like I'd been underwater for 3 minutes holding my breath.  This date is over Cindy... maybe we should just be friends. 

Thank you Dave.  I may not have hit the +14 without that encouragement.  It took probably 3 minutes before I could hold any normal conversation without gulping down air.  Got my PR, even after upping the difficulty.  I think had I done jump pullups, I'd have hit close to 11, but I got a little closer to Rx by doing it this way, so thank you coach Brian for the harder ring rows.  Speaking of Brian, he's going to the Granite Games this weekend, his first event/heat starts at 12, 11 Central.  Check it out, they're broadcasting on their website.  Look for the guy who looks a bit like Stephen Lang, but with brown hair.... Look for the guy from Avatar... like this, thought Brian De Leon is probably stronger than Stephen Lang....

LOLOL.  But really, it's who he reminds me of.  Take it as a compliment Brian, you're famous, and please don't WOD me to death when I come back in two weeks.  Good luck too, by the way. 

Something else of note this week... I wish you cold actually target areas for fat removal.  After Mondays WOD, I hopped out of the shower at the hotel...and like most hotels, there is this giant mirror... and I'm noticing these pockets where fat is now missing... which is cool, but it's not an even distribution...or subtraction.  I just hope things do get too crazy, I'd like it to come off everywhere at the same rate... might be talking about this again soon if it gets nuts...

Thats all I've got, the PRs keep coming, my knee thing is still around, have to get that looked at sooner than later... probably start my squat cycle on Friday...  unless I get word not too.  Sigh.  Ack well, we'll see soon enough either way.  Cheers!

Thrusters are fun! ... said noone. ever.

My peoples!  Had a pretty outstanding day, all things considered.  I texted AP today, and told him that if I ever have a heart attack in the state of Delaware, it will be because of the "slower lower" drivers who can't get out of the way fast enough on my drive upstate to CrossFit Diamond State.  I mean we're talking the speed limit or slower in the fast lane at times... before I go off the deep end, I'm going to stop... just telling you that I'm struggling with these fine folks being in my way...

Anyway.  To the WOD.  Went to CFDS if you couldn't tell, got to see a lot of my peoples, so it's always a good time.  I was actually RIGHT on time, but it didn't give me any time to get my shoes on, or really socialize like I prefer to do.  Missed a few stretches.  Nothing that I felt was vital, but yeah.  Got right into the strength portion of the WOD.  I really need to do a better job of having my 1RM around...might put them on a page on the blog so I can get at them from anywhere...

So I don't know what the 1RM is.  I guessed 135, but my math was awful.. durning warm ups, I stopped at 95, thought that would be good enough.  The work was 6 round EMOM of 2 push presses (we worked in sets of 2).  It was ok.  To be very transparent about it, 95 was heavy at first, but the last 4 rounds, it felt like it was waaaay to light to be 80%.  Might be some of the on the fly coaching I got.  Andy asked me if my strict press and push press were pretty close.  I told him yeah, I thought they were ( another reason to have that list digitized...).  He's not surprised... My push press isn't utilizing the push from the dip.  It looks right, but I'm not getting a lot of boost from the dip/drive, mainly doing a bouncy strict press.  As I worked on trying to use more of the momentum of the movement, the weight seemed exceedingly light... so it's either that, or I get stronger as I lift, maybe a bit of both.  Things to work on...

The METCON was something similar to a WOD I did at EST a week or so ago.  21-15-9 thrusters, toes to bar.  With my knee being a baby, I'm not really looking forward to this.  Dr. J gave me an adjustment on my knee pre WOD, and it felt better than it was before I started.  I decided on the middle of the three weight offered.  75lbs.  Cleaning that up to the front rack... it felt super light compared to the push press.  I hit the first 14 unbroken, I was feeling good.  The last 7 we're rough, I wanted to drop that bar.  The toes to bar... didn't hurt my hands like they do at EST.  I think part of it is the bar construction, and the fact it's about an inch or so higher than EST's.  The 15 I broke into 3 sets of 5, same on those t2b's.  The last set went 4, 3, 2.  I was gassed, sucking in that air.  Almost got all the t2b in the first pass, stopped short at 8, kicked myself, then got the 9th one.  7:28

This is the second WOD down here where I did better than I thought I would.  I could have gone faster... still working on that mental game and getting comfortable with being uncomfortable.  While I'd say breathing is super important to get right, I also need to get better about not using it as a crutch to stop and take a break.  Andy noticed on that last set, I came right off the rig, picked up the bar and started the thrusters.  Said I was looking a lot stronger.  Meant a lot to hear it, also means I need to keep that mentality going forward. 

Lucky for me, I get a chance to test that mentality tomorrow.... I took a sneak peek.  Cindy.  This is what my first thoughts were of Cindy... I think this was the first WOD of my second week of CrossFit.  I hit 9 that day.  I better beat that by AT LEAST a round tomorrow.... I'll let you know either way.  :)

207

I apologize in advance for any grammar or spelling errors I'm super tired, and trying to get this out in 20 minutes...  Three hours of sleep and then I didn't sleep on my flight...oh, and then there was the first time doing Fight Gone Bad, thats probably a factor too.

Ok, coming back to this in the AM, my laptop had problems in the hotel, so I just shut it down, went to bed.  Usually iron my clothes and grocery shop on travel Mondays, but I was bushed.  As you can see above, Fight Gone Bad.  Had some after effects this morning as I was walking around WalMart for groceries.  Had a bit of a limp... not sure how serious this is, I feel fine... monitor it tonight at CFDS, which is going to be a gnarly workout... did one similar at EST not too long ago. 

Back to F.G.B.  Showed up at the newly signed... new signaged...whatever... at Unlocked... and got to see the new sign on the roadway for myself.  I didn't take this picture yesterday, it was drizzling, but this here it is in all it's glory. 

So I roll in, start stretching, catch up with coach Dave, we start talking about life in general, I mention my knee/calf issue, and he's like "oh yeah, just read about that today".  Still a very cool and somewhat humbling experience having people tell me they read what I write.  Thanks Dave.

After all the how you doings and catching up has been had, got some stretching done, it's time to get to bidness.  Space...or rather, not having everyone have equipment out was the goal, so we split it up into people starting at different parts of the workout, so we wouldn't have lines, or everyone trying to do things at one time.  The workout for those of you not in the know, 5 stations, 1 minute on each station.  Wallballs, sumo deadlift highpull at 75#, box jumps, push press 75#, and then a calorie row.  After all that, 1 minutes rest, then repeat two more times. 

The 20# wallball still kills me, I go a lot slower with it, so I dropped to a 14.  I also modded the box jump to my double plates.  Have more to say on that in a minute... but that was it, I modded 2 movements rather than all of them... nice to know I'm getting closer to RX on workouts I haven't done before. 

With the WOD being split up, I made this mistake of choosing to do the calorie row first.  There is a good reason it's at the end... getting into and out of the foot straps takes time, and as you get more tired, you...or at least I, tend to get slower.  In other words I waste/lose time...plus to go from that right to wall balls just isn't very fun.  The first round went ok.  the rowing was good, 21 calories I think, better than the next two rounds anyway.  Wallballs I moved from the 20 to the 14 after like 4, and I think it was the right call.  Sumo deadlift highpulls..... I need to spend a little more time doing these.  I haven't done many prior to this, so I have a pretty good idea that they were very very very ugly.  The weight was fine, but that form... ug.  Next was the box jump, or for me the plate jumps.  My legs are already gel like, but I was able to jump the entire round.  Feel like I was close to biting it on just 8" of plates... but I didn't.  The first round of push press was pretty solid.  Tried to bounce a few of them... as in as the bar is coming down, rather than stopping it at the shelf, then doing the next dip, drive, I would take it down to the base of the dip, then push it right back up.  Might be "cheating" might be a shortcut, I don't know.  I do know I didn't do it very often, was getting worn out.  TIME.  wow... 5 minutes was quick, and really long at the same time.  86.  Not awful, room for improvement....

The next two rounds were quite a bit rougher.  Took a little longer to get off the rower, the wall balls had a few more breaks, the sumo pulls actually got uglier, and on and on.  The box jumps...er, plate jumps.  They stopped all together.  I has a 10 second pause... lost time really.  I was torn between stealing someones box and doing step ups, or doing step ups on my plates.  I went with the plates in front of me, but in the future, until I'm doing box jumps, I'm going to do step ups on a box if I can't jump.  The push press, at the end... last round at the end to clarify... those push presses looked more like a struggling strict press.  No bounce.  At all. 

I get it now.  Fight Gone Bad.  I'm happy I did it, always seem to get rough ones on Monday at Unlocked... wouldn't have it any other way.  My first WOD was on a Monday.  It was Fran...so having to deal with rough stuff on Mondays is kind of par for the course.  Ended up with 207, which is frankly better than I thought I was going to do.  Strong rowing and the shorter step ups were probably the saving grace. 

My knee/fibula issue, I'm going to have  Dr. J at CFDS see if maybe there itras some subluxation going on, and at least get it adjusted before the WOD tonight, maybe it will help.  If thats not enough, I'll have to take it to WebMD or something... see what my issue is/could be.  Need it gone ASAP, especially with the squat programming I'm trying to do. 

Other news... the Lurong may be making a difference already.   Woke up this morning feeling really good about life...  LOL.  Like I was better rested that before, seemed a bit more energized.  Could be the extra sleep... it does claim to boost energy though, and I didn't feel the need for caffeine in the morning... I'll keep an eye on this.  I'm forgetting something...probably get it in tonight if I remember what it is.  Until then my friends. 

Fullfilment and frustration with snatching

I need some help here.  I've found a way to miss the second part of a WOD for the second time this week.... and it's related to squatting, which was done on both days.  Here's the deal.  I do all the stretching and warmups, get throught the squatting, and then my right knee/leg acts funny... I don't really know how to describe it... I feel like it's maybe a tendon or something running from the back of my knee down the fibula?  I don't know what it is, but in the movement of walking at about the point in this picture below, is there I feel it along the right side of my calf and behind the knee... it feels like it's behind the meaty part of the calf and runs down the right side...  I hope I'm explaining this well enough...

It's a weird feeling, it doesn't really stop me from moving, but at the same time, I've got the sense to not keep pushing it.  I have several theories on whats causing it... One, it's the shoes...and I'm wearing lifters, but maybe my feet are too wide for them.  Two, it could be the squats themselves.  Three, it could be my mobility, which I think is pretty good as is.  Four, it might be the goblet squats in the warmups.  Could be all or none of these. 

To expand upon the goblet squat theory, the past two squat WOD have had me holding this squat for one to two minutes.  It's not very comfortable, but thats not the issue.  Holding the squat for the time required... I feel it very acutely in that same area that has this issue... so it might just be I need to lay off the goblet squats.  Seeing as EST is starting a squat cycle next week, and I'd like to participate, I'm going to have to watch this fairly closely. 

The WOD today was... well if you haven't figured it out, squatting.  Overhead squatting to be precise.  The goal was to work up to a heavy weight that you could do 5 reps without a no-rep.  My 1RM is 75lbs, which coincides with my snatch 1RM.  In other words, putting anything on the bar is a heavy weight for me... and by anything, I mean 2-10lb bumpers/plates.  I refuse to use a bar and anything smaller....it's a machismo thing.  I got 5 done at 65lbs.  Lots of arm wobbles at the end.  Need to work on this stability...

Rather than add 2-5lb weights and try to match it, I went for glory on the very next set, added 2 more 10's.  Had another athlete across the rig from me watching, cheering, encouraging ... It's a free standing rig, so people are on both sides... also had Torrey (todays coach) there.  I got the first one done, second one... and then I got real wobbly, so I brought it down.  I bring up the other athlete, because she was in the way of what I was trying to focus on.  So as I'm standing tall, I can see the object, as I squat, she's in the way... I'm more worried about not looking like I'm staring, than focusing on the lift... minute later, she's grabbing more weights, and the coach is on the other side of the box with some newer athletes.  Man, I grabbed that bar, threw it up, and busted out 5 smooth OHS.  Only a little shaking at the end.  New PR, and it was 5 reps of it. 

Apparently I need to REALLY focus on these.  Probably need to practice holing weight overhead for a longer period than a typical snatch or press. 

After hitting that, I grabbed two five pound plates, and tried to do it again.  My distractions were back, and after two, something took my focus, and that was it, wobbly, three, stood up with my arms waving all over the place.  Brought it down for everyones safety.  Another PR.  :)  Makes it 95... now there aren't as many excuses why I can't get some more weight on my snatch.  Playing that mental game now.

That was it for me though, knee started acting funny, decided not to do the rest of the WOD...and it was a fat burner, a bit bummed that I didn't try to do it, but in the same breath, I haven't really hurt myself yet...I don't see the need to start now.  Time to rest up, and get ready for next week. 

Last hot day of the year

Thats not to say that there wont still be warm ones, but according to the guessers, todays 96 was it.  Summer (heat) is over....and I'm still wearing two shirts for workouts.... there is always next year, and quite honestly, if I haven't dropped the rest of this 54lbs by then, I'll be shocked. 

WOD today wasn't a fan favorite from my point of view, but in the very very very same breath, it's snatch work, and it's stuff I really really want to get better at... so into the trenches I go.  For the strength we're working on a hang full snatch.  The goal was to work to a heavy weight... knowing my 1RM of a full snatch is just 75lbs... I started all my work with just a bar, and moved up to just having 10 pound bumpers on it. 

I struggled with this weight... 75 is my 1RM for a very good reason.  I tried to work on OHS's a bit, so I'd do one full snatch, then do another OHS.  Funny thing is, found out thats what we're working tomorrow... so I'll get a shot at doing this stuff twice.  :)  What killed me was after we were done, hearing an owner/coach saying that he went light with the 95lbs... I'm over here thinking shoooooot, 95lbs is going to be a PR dance kinda day for me. 

Let me tell you, I've been a bit beatup recently.  Shoulder is still sore...tender to the touch really.  Had a Stop n' Pop visit with @IamTheHealer tonight, so everything is at least lined up again.  I'm looking forward to Sat and Sunday off.  I'm talking real rest and recouperation.  Knee was fine from yesterday...might be the shoes.  Anyway, after tomorrow, and the rest, it's back to the grind in Delaware.  Plan on stopping by both CFDS and Unlocked next week.  Can't wait, it's been too long already.

Oh, and the New Balance replacements are ready...that will be a nice pickup as well.  Less equipment to pack....maybe.  

The METCON for tonight was a little 7 min AMRAP of 7 ground to overhead 135/95 RX and 7 toes to bar.  I'm really considering doing toes to rig... my hands get sore doing toes to bar, and it might actually be a better movement as far as getting the ab benefit out of the workout... better ask someone about that. 

I picked a heaver weight than in the past... like I've gone up a lvl :)  95lbs today, and I wanted to push it hard.  Started out doing power snatches... that lasted exactly 3 pulls... then it was power cleans with a push press.  Felt I could do more unbroken, faster this way.  Old Dan (from last week) would have been doing this at 75lbs and gotten 3 sets + almost a 4th one done.  After days of PR's this week, new day did it at a heavier weight, faster.  4 sets + 4 more ground to overheads.  I pushed myself today, a bit further than before... I like the results, I'm going to have to make this a regular thing.

Not much else to say on the day... I'm letting the impending Lurong Challenge be my excuse to eat like a d-bag.  On the way home tonight, stopped by Taco Bell... I already feel it... could be a painful evening...and I'm talking the gas moving around, that ish hurts...but Wendys was closed early.  New hours they say... I don't eat poorly enough, often enough to know these things... *shrug*

 Parting thought...and this is as much to put it on here as to give a heads up to any coaches reading... EST is starting a squat cycle next week, and I'm going to TRY to do it in addition to any WOD I do out in DE... It may not work out, but if I can get one of the three days in, it will make hitting the rest easier on the weekends home.   Anyways, it's late...or early... so I'm out. 

2 of 17

I failed to finish the WOD today... been kinda beat up.  Slept on my shoulder funny (I think), need to see the chiro soon...tomorrow maybe.  So I missed Tuesdays WOD, it had thrusters and what would have been ring rows... not exactly shoulder friendly things....

Got to EST plenty early today, wanted to lax ball the heck out of my shoulder that has been ailing... and lax ball I did.  A few times had that quick intake of breath, it hurt so badly.  Kept at it for 10 long, agonizing minutes.  Felt quite a bit better, had most of the mobility back, was feeling good about getting everything done today. 

Last post, you might have noticed that 50# front squat PR.  Good stuff.  Todays strength was a 1RM of the back squat.  Shoulder or no shoulder, I wanted to get something similar to a 50lb PR.  Started lighter than I probably should have, but I kept a steady increase on the weights.  Unlike last time, I had a good idea where I was at.  I had a goal in mind. 

I think I said it before, but I'm too lazy to go look... but 200lbs is my goal weight for every movement.  The movements I've got in mind so far, and I may add/remove as I get better:

Push Press
Strict Press
Jerk Press
Bench Press
Overhead Squat
Front Squat
Back Squat
Hang Clean
Power Clean
Squat Clean
Hang Snatch
Power Snatch
Squat Snatch
Deadlifts
Thrusters
Bear Complex
Shankle Complex
Turkish Get U..... uh no.  LOL.  That may get added, but right now thats a hell no. 

There are other things that will be in there by association... like Snatch Balances... and I'm sure I'll add other complexes as I find them.  But thats the list so far.  17 items.  Today, I crossed off number 2.  My previous written PR for back squats was something around 135, miiiiiiiight have ben 155.  I can't find it anywhere... but my new PR is 215, I've got that written down.  80lbs if we go by the original number.  Oh.  Yeah. 

I was all smiles.  Broke that 200 barrier....and it was a crazy PR.  Little bit of hard work pays off.  #HWPO

After the lifts, my knee felt a little wonky...so I didn't do the WOD, box jumps and rowing might have made things worse, so I shut it down early, and in a minute here I'm going to have the knee up and iced for the first time in a while....might become more regular...should become more regular.  Need to get them Rehbands as well. 

Two down, seventeen to go.  With the NFL starting up this week, quote the famous/infamous Bart Scott again.  #CANTWAIT for number three.