Monday 6/25.


Missed out on 3 days of perfect riding weather doing prep work for a home improvement project. Strangely enough I felt like shit over the weekend, following feeling like shit on Thursday and barely surviving kettlebell class. 


I was hoping to feel better today but it wasn't great and I didn't have much energy. Bummed too because I went to bed at 1030. My arms and shoulders still feel beat up from last week, but I managed to squat snatch 135 x 1 x 3.
During the AMRAP part of the WOD I dropped down to 95 for power snatches but only got 6 to 7 reps/minute.


Upper body felt pretty sore afterward but it passed quickly. Skipping Monday night spin to work on the house and sleep. 


Hopefully I'll have some energy post-WOD tomorrow to bench or do some lower body work. The weather is supposed to suck so it seems unlikely I'll be hitting the campus in the evening.

Jim and I took a nice ride yesterday and enjoyed some of the best weather we've had this year. There was quite a bit of wind but it was sunny and mild. We were both a bit sore and tired going into it so we poked along easy and only did about 32 miles. Saturday I rode over at the campus before hitting the gym to work shoulders for a little while. I'd planned on riding < 90 minutes and keeping the effort hard. The warm up felt crappy, no power, no speed and sore legs. On lap 5 I started pushing harder up the climb, all out of the saddle, 10 - 15 pedal strokes at a time. After that my power came up and speed increased steadily. I managed to finish out the workout with an avg speed of 17.1, which while not impressive was the best I've delivered in a while.  




WODs


Monday 6-18. Overhead squats! EMOM (20) x 3. This was fantastic. Partnered with John, went with 75#. Got the lockout dialed, got the depth dialed dropping onto a medicine ball.


Tuesday. Ring rows, row hard for 20s, jump rope. Meh.


Wednesday. Burgener warm up. Work up to 3 tough sets of 1x hang squat snatch, 3 x OHS. For 6 minutes, EMOM, 2 x 90% front squat from the floor racks. 3 x 50 unbroken wall balls. This is how it went down. Partnered with Chris Williams on 1 and 2. For the FSs we picked up a 3rd guy. Started at 65# and went up by 5s, ended with last 2 sets at 85 & 90. PR. Worked up to 2 sets at 155# in the front squat. Front rack position getting better.




Creatine. Been using this pre- and post-workout. No verdict yet but I am cautiously optimistic.


Weight loss. Slow. 

Interesting week so far. The weather has been cold and rainy so I'm not getting much extra time on the bike. Last Sunday Jim and I rode ~32 miles and had to wait for an icy T-storm to pass. Luckily we were still in the lot because there was a bunch of hail as well. I've still felt very slow on the bike with no real power. Towards the end of the last ride my upper back was hurting a bit too. 

It was a really shitty looking day, very cloudy and little sun. Amazing how amber lenses can change your entire perspective.


Off the bike I've had some great WODs. With Dean Leber's help today I managed to get a good front rack position and was able to front squat for real for the first time. The last 2 days have really tired me out though and I need extra sleep and better recovery. Going to try hitting the rack at 10 and also going to pick up some creatine monohydrate and try supplementing my post-workout shakes with it. Maybe it will help lighten my mood as well.