The week after the Outlaw Open

I title it this because my body took a devastating hit from that competition. It's really ridiculous and as I sit here on the Saturday after, I am still not right in some ways. 

Monday/Tuesday - REST
Wednesday - 12/5/12
AM
Attempted to do:

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

My back locked up on me.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

185. Probably shouldn't have done this but oh well. 

Conditioning

Crossfit.com 12/4/12

5 rounds with 1 min rest between rounds

50 DU

10 Push Press (185/120)

12:12 Got very tough, very fast. I'm sure it wasn't due to me being sore as well....lol surely not.

PM

3 x 800m run. OUCH

Thursday - 12/6/12

Took this as an active rest day as I was doing some business in Birmingham.  

Establish 1 RM OH Squat

Didn't have too long and wasn't trying to build to a max with the way my body feels. I went up to only 185 and moved on. 

For time

20-15-10

OH Squat (95/65)

Push Press

3:17

Friday - 12/7/12

AM

Attempted to do

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO

Only up to 130 and felt like garbage
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

Only up to 165 and same as above. I still have no midline stabilization. My back caves in the catch. 

PM

5 rounds

250m row

20 WB

15 T2B

10 HSPU

5 Burpee MU

26:36

Everthing UB but I was moving at a snail's pace. WOW. 

Saturday - 12/8/12

BB Gymnastics

15 minutes to establish a 1RM Snatch.

Up to 150. Working on solid form.

15 minutes to establish a 1RM Clean and Jerk.

Up to 200. Midline still shaky.

Strength

Front Squats (based off 121201):

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80% 200
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85% 210
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90% 220 Missed one rep and finished outside the time cap. Not feeling great or strong.  Ugh that stupid competition.

Conditioning

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1