Last few days

It's been pretty crazy with all this terrible weather, so training has been put aside.  I was able to do a few things at the fire station the other day.  More or less just things to keep moving and sweat.  Yesterday was a good day at CrossFit Candor. Got in a couple sessions, and met some new athlete visiting from another gym while their gym was being repaired from flooding caused by the storms.  We even got in a 4 man team WOD with the guest athletes which was a lot of fun.  Well, here's was yesterday looked like.  I started my morning out with low volume moving, then hit some gymnastics practice a few hours later.  That afternoon did some strength stuff from CrossFit 2717's Competitors Blog (written by Michael McElroy), and finally the 20minute long team WOD.

Wednesday
A.M. session#1
*not for time
5 Rounds
1 minute row @easy pace
1 minute bear crawl
1 minute Skipping Jump rope
1 minute Forward lean rest on rings
Then some shoulder and hip mobility

A.M. session#2
(Gymnasticswod.com Work Out of the Day)
5 Skin the Cats
Shoulder mobility w/ bands
1min Bridge up Hold
1min skin the cat hold
a) Snatch Balance build to a heavy single
b) Weighted Pull Up build to a heavy single
c) Back Squat Build to a heavy single
d) Snatch Pull + Snatch build to a heavy single

P.M.
Team WOD
My team was consisted of David Stokes, Lance Comier, and Hunter Atkins.
20 minute AMRAP
There are four stations
- 25m sled sprint @90#
- 10 Dead lifts @225#
- 100ft shuttle run(down and back 50ft)
- rest station
*3.2.1...go, the sled gets pushed, after crosses the line, the deadlift guys lifts, once last reps completed, the other guys sprints, once he crosses the line then next guy pushes the sled. always rotating after each movement.  I almost threw up twice.

RESULTS
A.M. session#1
got in a really good sweat.
A.M. session#2
I had to break the bridge up hold 6 sets of 10 seconds. My lack of mobility in my upper thoracic and shoulders makes this movement very tough.  The skin the cat hold was broke up in to 30 second holds. I'm learning that a lot of the my body weight holds aren't were they need to be.
a) finished at 185#, missed 195#.  Didn't try for it twice because it wasn't a max rep day.  I could tell my technique was starting to go.
b) got 125#, and missed 135# by a inch or so.
c) 395#, felt pretty fast on this lift.  I put on 405# and it felt like i added 50 more pounds.
d) 195#, and this was my best looking lift.  205#, missed forward.
These lifts felt heavier than normal.  Since the end of my CF season I haven't had the consistency in my training as well as my nutrition.  I believe it's time to dial back in my nutrition and training.  I really enjoy the training along time a group of people though so I'll still get in with the class WOD as much as I can.
P.M.
Like I said, almost puked twice.  The "rest" station wasn't really a station.  the rest was walking to the next movement.  It was a lot of fun though.  Best part was we have no idea how many round we did.  It was just a non stop grind.

Snatch Balance 185#

Almost 135# weighted pull up

395# back squat