17 February

Really good day of learning. Had 16 start the day for Crowder's bachelor party and we finished with 7 on the last workout and no one died which means it was a success. Played with some different recovery stuff, maltodextrone/dextrose mix with post wod. Lots of real food post wod and energy stayed pretty good throughout. Was able to stay pretty warm the entire day and body felt solid throughout. Sore today but nothing like I thought it would be from 8 hours and 8 events yesterday. Going to get some AARP work today to see how that plays in recovery. 

Kept all workouts the same as you posted except for a few pieces which we modified due to people and equipment. I think the ones I replaced it with were right in line with what you were looking for. Here is a recap of how everything went. 

Starting Pic

Ending Pic (With a little attrition)

 

10:15a (Score 1)

Establish 1RM Snatch

*275 (PR)

*Built a little more quickly today to try and have more left when I got to maximal loads. I have always built to 230 and then went in 10# increments all the way up until failure. This time I went 225/240/255/265/275. I put 280# on and had the bitch over my head but I think I was just surprised at how easy it went over my head that I wasn't ready to stand with it. Really hard for me to hit 2 PR's on same event. Of course I didn't vid anything so I can't see how it looked...brilliant move.

 
10:40a (Score 2)

Establish 1RM Clean and Jerk

*345 (PR)

*Same as above, built more aggressively than normal to try and have something for the PR Clean and Jerk attempts. Went 225/275/305/320/335/345. Missed the jerk the first time at 345 and then hit it second attempt. Clean was tough but more there. Jerk didn't feel all that great at any point during this but we'll take it. 

10:45a (Score 3) 

5m Amrap of 225# Squat Clean and Jerks

*18

*Made sure to pace this as I knew if I came out too quick, my legs would explode. First 3m felt pretty good. Last two got tough. PJ on all. Could definitely feel my legs tired after the snatch and Clean and Jerk attempts. 

11:45a (Score 4)  

For Time:

3 Trips HS Walk (60m Total)(*use progress cones)

20 Muscle-Ups

20 Deficit HSPU

*10:28

*Set up cones so if you fell, you went back to the cone behind you to start. This helped people manage their rest instead of just falling forward. I hit my first two 20m walks u/b. I broke up my last 20m walk 15-5 to try and catch my breath for muscle-ups. Muscle-Ups felt alright, 4-4-4-4-3-1. Def HSPU were better than I thought, we had about a 8" deficit and I was able to do 4-4-3-3-2-2-1-1.

*Time Cap is 15m

Then:

Accumulate 2m L-Sit on Rings (Score 5) (Set Rings 6" from the floor and a 45# bumper under the feet, feet can't touch bumper)

*9:14

*WTF. This was one of the worst events of my life. 5 seconds into my first hold, I cramped hard in my quad and upper abs. I was literally doing sets of 6 seconds or less for all 2m. I can hold an L-Sit on Paralletes for around 45 seconds, but didn't come close to comparing to this shit. It was crazy bad and my abs are by far the most sore of anything else this morning.

 

1:05 (Score 6)     

3 Laps Prowler Push For Time (140#)

*1:31

*Old gym PR was 2:03. This didn't start to hurt until the final 20m or so. Felt really strong here. 

2:15 (Score 7)       

1m Max Reps Hang Power Clean 225#

*19 (2 Sets 13-6)

Rest 1m

1m Max Reps Ring Dips

*40 (15-10-10-5)

Rest 1m

1m Max reps KB Snatch R Hand (2 Pood)

*23

Rest 1m

1m Max Reps KB Snatch L Hand (2 Pood)

*23

Rest 1m

1m Max Reps S2O @ 225# (From Floor)

*12 (2 Sets 8-4)

rest 1m

3m Max Reps Rope Climbs (20')

*7

3:45 - 4:15p (Score 8)   

30m Amrap

Row 1k

10 Squat Snatch (135)

15 Burpees

20 T2B

*3+13 Burpees

*This one of the only mistakes I made today. We took about 25 minutes after the 1m on/off workout before hitting this monster. I didn't take 1 snatch before starting this WOD. I got off the rower on the first round and missed the first one which felt like about 235#. Did singles for the rest of the 9 and none that first round felt anywhere close to normal. T2B first round were 3 sets. After I finished my first round, everything changed, felt completely different. Snatches felt great and were all fast singles. T2B were all 12-8 from here out. Felt really good and from 12-30m, the time flew by. I just had to get comfortable and it took me about 8 minutes to do so.  Maybe if it wasn't the 8th workout, I would have considered doing some TNG Snatches but I don't think it would have helped me go much faster. 

The last 7 trying to prep for final WOD

*Overall, feel great about how my body responded to this. This was a great test to see where we are at with recovery and I feel as though I am right where I need to be for this time of year. Crazy to think you still have just under 4 more months to make me even better. 

*On a side note, Crowder and I went out to Donatos and I crushed about 8 pieces of pizza. Had probably been over 2 years since I have had pizza and my gut didn't miss a beat, felt fine last night and feel fine this morning. Will dial it back in today and do some mobility and hit the AD work tomorrow and I can't wait to start the climb for Regionals. I get more confidence with every training day. Thanks for putting all that together brother. 

Crowder Waiting for 3rd Pizza...