Kick Clap Speaker

A. Hang Clean: heavy triple in 10 minutes
B. AMRAP 1-5 unbroken hang clean ladders in 10 minutes (loading is 80% of heavy triple)*
C. 3 x 30 GHD hip/back extension; rest 90

*1 clean, dump; 2 cleans, dump;3 cleans, dump; 4 cleans, dump; 5 cleans, dump. That's one 1-5 ladder
 
Worked up to 80kg/176lb before running out of time... feel like I could have done a bit more. That non-regrip was killer especially when coming down from the rack position. Went with 65kg/143lb on "B" and it was prob just right although I feel like I should have knocked out more rounds. I was able to keep technique so we'll call it a win... 2 rounds +1, +2, and +3 rungs. C was a chiz-eck and the back held up. Word.

Uno

AQAP:
150 Push-Ups

For every foul or break, run 400m... my goal was to do sets of 25's and run 1.5 miles and I was able to meet that goal in 14:37. Fun day. Rainy Day.

Dos

Fran
21-15-9
Thrusters, 95#
Pull-Ups

5:21 today... A ho-hum performance after a beer and candy filled holiday

Tres

12 Days of X(fit)Mas, for time:
1-100m run
2-Push-Ups
3-Strict Pull-Ups
4-Wall-Balls
5-Ring Dips
6-Box Jumps
7-Kettlebell Swings
8-Abmat Sit-ups
9-Air Squats
10-Star Jumps
11-Kettlebell High-Pulls
12-Burpees

26 and change... good, hard fun

Quatro

TRAINING:

Tabata Rowing (for calories)
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Chin-ups
Rest 1 min
Tabata Sit-ups

74/137/57/86... 354

Cinco

A. Power snatch: up to a 1RM; rest as needed
B. Front Squats @ 30X2: 5,5,5,5; rest 2 min
C. Russian KB Swings w/band: AMRAP in 60/45/30 sec; rest as needed between efforts

Went easy on the snatches and worked on form... never went more than 98#. Front squats were a beotch at that cadence... 90kg/198lb was my best. Rolled with the 88# and no band on part "C," don't remember my total count but I got gassed luggin' that thing.

As Always

7 rounds for time:
10 sumo deadlift high-pull, 40kg
15 burpees

Ran rx'd with this and scored a 11:42... high-pulls felt good and I went unbroken until rounds 6 and 7. Burpees sucked.

For No Particular Reason

4 sets:
Sprint run 45 sec at 90%
Rest 180 seconds
Active rest 15 minutes
4 sets:
Sprint run 45 sec at 90%
Rest 180 sec

We rode over to the SMU track to do this WOD... Hit right around the 300m mark each time on the sprints. We did a bunch of bleacher work during the active rest, fun day.

Seis

A1. Back squat @ 20X1: 4-6 x 4 sets; rest 10 sec
A2. 12 DB walking lunge (1/3 BW in each hand) x 4 sets; rest 10 sec
A3. 15 broad jumps x 4 sets; rest 5 minutes
B. Side bridge: 60 sec each side (no pause between sides) x 4 sets; rest 60 sec b/t sets

Rolled with 30lb db's on the lunges... Squat loads were 176x6|198x6|220x5|230x2|220x4.
Checkity-check-check on the rest.

Siete

4 sets:
20 sec row sprints for highest avg. watts
rest 40 sec
20 sec AMRAP chest to bar pull-ups
rest 40 sec

Watts were: XXX|479|440|479... I was late on my first heat and only got 2 hundred sumthin
Pull-ups were: 14|14|10|10

We also did 3x15 abmat situps and 3x30" plank holds

Ocho

"Diane"
21-15-9 for time:
Deadlift (225/165)
Handstand Push-Ups

Boo... 8 and change. My dumbass tried to run with 1 abmat and got toasted. I did 13, switched to 2 abmats, but I couldn't recover SO went to prison shower push-ups. Damn disgraceful actually. But lesson learned. Deadlifts were fine. Think I could have rolled with the single abmat if my shoulders hadn't been so sore from the week's activities. Felt stoopid after this one.

Nueve

A. Split Jerk @ 20X2: 2,2,2,2,2,2,2; rest 2 min

B. 10 minutes of double unders for reps

Skipped the jerks and did a strict press with 3230 count... didn't go above 75lb.
422 du's on the latter. That's gotta be some kinda PR for me. Most du's EVAR.

Diez

A. Hang snatch + Overhead squat: 1.5 x 5 sets; rest 120
B1. AMRAP DB push press in 30 sec (30/20) x 4 sets; rest 60 sec
B2. AMRAP pull-ups in 30 secs x 4 sets; rest 60
C. GHD sit-ups 12 x 5 sets; rest 90 sec

A. Took it easy due to back, stopped at 115... also noticed my snatch grip is more narrow than my "ideal" OHS grip. Prolly need to reconcile the two.
B1. 98 @ 30
B2. 79
C. Check

Quads R.I.P.

2000m Row
GHD back extensions, 5x12

Well, I had a goal... sub 7 minutes.

I had plan... 1:40 for 250, 1:42 for 250, 1:44 for 250 1:46 for 250, 1:48-1:50 for 500, 1:46 for 300, and ALL OUT for 200.

I had encouragement... Chase and the boys were in my ear.

What I lacked (or lost) was focus... if even for the briefest of moments. I missed 2 pulls when I let my body over power my mind and take a moment to rest. My guess is those moments cost me 3 sec each and I wasn't able to regain them. My final time was 7:05. I couldn't get off the ground for 15 afterwards, so I didn't exactly make it to the GHD machines.

I looked for a memorable quote that would capture the antagonistic nature between  body and mind during intense/stressful situations, but came up empty handed... However, I think its clear that the body will ALWAYS want to stop, quit, slow down, take it easy, etc. Its the mind (and our focus) that determines what we do. Oh, and I made my own quote:

"A strong body is nothing without a strong mind, but a weak body can be anything with one."

What's On the Menu?

"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull-ups

3:43 on the row
7:14 total
That's a 2.5min PR woot woot

Go Already

"Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

I got either 17 or 18 full round plus 5 pulls and 10 push... a PR but def not me best me thinks. I tried to game the push-ups and it took entirely too long (went 5 and 5). Guess the good news is I went unbroken on my first 5 push-ups every round.