08-31-11 Wednesday Week 135

I heart OHS's.

I took a rest day yesterday and then I couldn't stand it because I missed "Nancy" and it's absolutely one of my faves! Running AND overhead squats. Woo! I actually woke up this morning thinking about it -- Shugs was coaching the 8 and 9AM so I brought him some coffee and did "Nancy" while the 9AMers did "Annie."

Then, had to coach the first 3 evening classes and did the push presses and "Annie" with the 6:30PMers... whew!

Training Log

9:30AM

"Nancy"

5 rounds for time:

400 Meter Run

15 Overhead Squats (w:65 m:95)

Time -- 12:40  (1:39 PR!!)

6:30PM

Push Press

5 - 5 - 5 - 21

Push pressin' in my GWOD t-shirt.

Warm ups - 35x5, 55x5, 85x5

Work sets

105 lbs x 5

120 lbs x 5

135 lbs x 3

95 lbs x 21 (phew!)

then...

"Annie"
For time:

50-40-30-20-10 rep rounds of --

Double Unders

Situps

Time -- 5:53

Super happy with my "Nancy" PR. Took more than 90 seconds off... AND I'm still kinda sore from Sunday. This evening after coaching, my knee was bothering me a lot. Almost decided not to work out, but decided it'd be okay since there was no squatting or deep knee flexion. No PR on "Annie" (previous PR 5:51) but I'm still happy with it. I'm just not sure how I can get that workout much faster. My double unders were all unbroken and super fast. The situps were unbroken but I'm a little slow at them. I hate stupid situps.
Danielle gave my left leg the "atomic elbow" after the class so I might be limping for a couple of days, but there was definitely some nasty junk up and downstream from my knee. I am expecting a full recovery by Friday. :o)