Saturday, November 16, 2013


Writing this post with an ice pack jammed down my pants. Woke up this morning feeling a little tight in the hips, but figured it was from all the rowing yesterday and that it would loosen up...FALSE

A. BS cluster; 3.3.3 x 3; rest 15 sec, rest 2 min
155, 175, 185* Failed on the last 185. Am I blaming it on my hip? maybe...
B. Russian step up; 8-10 x 3; rest 2 min (rest 30 sec b/t legs)
8x30#/hand. This lit my right hip up.
C. Emom 8 min – Press + Push Press x 3 (start at 50%, increase per min)
55, 65, 75, 80, 85, 90, 95, 100. 15 POUND PR!!! I feel like I had a little more in the tank and could have probably hit 105/110. Push press was cake. Really happy about this
3 rounds for time @80%:
400m run
5 thruster (75#)
5 burpees
30 DU’s
a little under 10 minutes--by the time I got to my phone, it was 10. . prob 9:55/9:56. I got caught at the bottom of the squat once or twice...but other than that, felt smooth
(rest walk 5 min)
10 min @ 85%:
250m row
25m FC 1.5 pood
5 box jumps (step down, 20”)
10 cal AD
2 rounds+row, FC, BJ, 2 cal AD. Took this one pretty slow because my hip was feeling wonky. The row was smooth, FC was ok. Box jumps hurt, and AD was ok.
(rest walk 5 min)
10 min @ 90%:
Row 10 cal
3 Tng C&J
4 CTB chin ups
At this point, I couldn't really bend over to pick up the bar without pain, so I decided to cut my losses and crawl over to our PT who stuck incredibly large needles in my butt and hip flexor. Not sure if it helped--will know after the initial ache goes away

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