2/13/2016

A. 1&1/4 front squats, 4-3-2; 2:30 rest
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For reps @95%
:60 muscle ups
:60 rest
:60 CTB pull ups
:60 rest
:60 toes to bar
:60 rest
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Partner work TBD, will include rowing + thrusters
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3 rounds not for time:
6-12 unweighted glute-ham raises
12 glute-ham sit ups

A. 175-185-195
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9 muscle ups
9 CTBs (stopped early)
24 toes to bar
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15.5 with Emily- 12:54
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DNS


I think I definitely should have gone heavier on the front squats, 195 was not hard at all. 

Muscle up were okay, I was not warmed up enough for these at all. I did 5/3/1. This doesn't seem like very many. I should be able to get more than nine muscle ups in one minute. Also, I should be able to string together more than five. This was definitely due to lack of warm up. I started the CTB pull ups and did 9 butterfly before I stopped. I felt something tugging in my right pec (the same one Balza worked on a few days ago) and it made me nervous so I just hung out until the next minute started. Thinking back, I should have tried kipping to see if that bothered it. A lot of this is probably just me being paranoid from watching my best friend get shoulder surgery, but it's also paranoia about getting hurt right before the open. I'm basically terrified of getting injured now. Shoulder didn't bother me on the TTB, these actually went pretty well. I guess it's just the butterfly motion that was bothering it? Merrrrr. I saw Balza on Thursday and he said I had a minor pec strain but it felt totally fine on Friday evening. I feel like a headcase right now to be honest. 

15.5 with Emily was both awesome and fucking terrible. This hurt so much. I can't even believe how terrible this was. I'm really glad I partnered with Emily on this, she pushed me a lot. I definitely would not have made myself hurt that badly if I was partnered with anyone besides Emily or Megan. Emily started on the row and it was BLAZING fast. I tried to keep the first 27 calories around 1200-1300. I broke up the 27 thrusters 20/7, these felt fast and light. The 21 calorie row was pretty terrible, I didn't have much rest after the thrusters because Emily was ripping through the row. The 21 thrusters were broken up 15/6. By the time I had to row the 15 cals, I was in pretty bad shape. I remember Stephen telling me to stay standing. I tried to keep a good pace on the row and I broke up the thrusters 8/7. The last 9 thrusters were unbroken. I felt like garbage after this was over, and Emily was totally fine. She crushed it. I'm really glad we teamed up on this, we fucking destroyed it. This was a nice little preview of things to come in the next few weeks. I think if I did 15.5 by myself, my time would improve from last year. 

I was too nauseous after 15.5 to do any GHD sit ups, the thought of doing that motion made me want to vomit.