BIG White Rabbit

Power Snatch - 10 minutes of tech work, then a heavy single for the day
+
3 RFT:
200m run
20 Wall-ball shots, 20#/10'
30 ab-mat sit ups

Shit poor on snatch as usual... only worked up to 55kilos today.
6:16 rx'd on the met-con... was a pretty good time on this.

Had a good talk with SP today about programming in some strength work (max effort and dynamic). Also went over box squat technique and percentages.

Defy Physics Yo

A1. Front squat @ 30X1: 4-6 reps x 4 sets; rest 2 minutes
A2. Ring dips @ 2121: AMRAP x 4 sets; rest 2 minutes
B1. AMRAP burpees in 15 seconds; rest 0 seconds
B2. 200m sprint @ 100%; rest 3 minutes x 3 sets

a. Only did 3 sets: 132# x6/10 reps, 176# x6/10 reps, 198# x4/10 reps
b. 9 burpees, 54.09 total time, 8 burpees, 54.39, and 9 burpees, 55.75

Did reverse hypers after:
10xempty
15x25#
15x35#
15x45#

A1. 5 tough deadlifts, 2 second pause on the ground; rest 10 seconds

A2. 7 burpee broad jumps; rest 10 seconds
A3. 200m sprint @ 100%; rest 4 minutes x 5 sets

286

45"

297
43"

308
44"

319
44"

330
44"
Timed the runs only... Can't say I did it rx'd with all the rest I was taking between reps

ps Looking over and seeing Sam and Cave laughing at your form on the final round is probably a good indication that your technique isn't quite up to par

pss pretty sure I was dead lifting what's being benched in the photo

psss Jew Bear I miss you

Generalities

Went to the track today just to get things moving... did a long warm up with dynamic stretching/mobility shiz, a few runs, and some jump-roping. For the actual "workout" I ran 5x200m all from 29sec to 32 sec. Then ran 2x400m both at 1:28ish. I was trying to focus more on running form/technique and less on my times, especially since I was hitting some strong headwinds (and it's been a while since I've done any focused running.)
I did 40 double-unders every minute, on the minute for 10 minutes after. Had a few dropped jumps but did the majority unbroken which is just super-dooper. Stretched again after and then went and ate me steak. Good stuff.

Pool Pirate

7 sets:
5 heavy deadlift, rest 0 sec
200m row at maximum effort (record watts)
rest 5 minutes

Stuck it out with 301# for all 7 rounds... prolly should have rolled lighter. Average watts per round were 508|491|477|404|420|398|419 for a total of 3,117. Damper was set on 8.

Worked with ASU Mike today and he gave me a few cues that were helpful. "Big chest" on deads helped keep things tight. And "drive through your heels" on row helped me stay in the saddle and get a few more watts. Good hard day.

I also got up early and did some swimming today. I did 30 min semi-continuous working technique on side-stroke. Prob did somewhere around 1000m. Left shoulder was giving me some grief on first pulls. Felt inefficient, but not nearly as much as I had expected. We'll take that as a win.

Team "Done It Right"

As a team, AQAP:

Run 800m relay
Complete Base Station
25 handstand push-ups
Complete Base Station
25 burpees
Complete Base Station
50 push-ups
Complete Base Station

Base Station:
15 kettlebell swings, 53#
15 thrusters, 45#
15 abmat sit-ups
15 box jumps, 24"

Worked with big Jonathan, Will, and Josh on this. Total time was 23 sumthin. Had to sub a 30" box for box jumps since all the others were taken. Some teams said they finished around 13 minutes, but they do a full base station between each assigned exercise. Pretty fun chipper wod though.

Seattle Skin

Back Squat
5x5

3 rounds:
200m farmer's carry with 2pood
25 pull-ups

205# on my 2nd set... DNF FML FTL OMG JK ABC LMNOP
Met-con: 10:52 with fiddy-threes

You Got You Decieved

"The Grinch"
5 rounds for time of:
200m run with 100lb sandbag
10 handstand push-ups
10 burpees

scaled hspu's with 2 abmats
think it took 5 min for my last round of hspu's... fml
20:15

Got legs... And Know How to Use Them

Back Squat
3-3-3-3-3

Worked up to 225x3... tried 230 and failed on 2nd rep.

Did a sprint-ladder with Noah which was 3 rounds of 400m-200m-100m sprints where we alternated on each sprint distance and rested only while the other partner ran. Don't remember our final time... think it was around 10 and change.

Before the WOD I was messing around with the verticle leap ruler... I measure at 90' reach and was able to hit the 18.5" marker. That's a 28.5" leap. Not sure how that stacks up against Jordan, pretty sure I got him though.

Early Morning Blah

Snatch
2-2-2-2-2

3 Rounds:
50 double-unders
25m lunge walk with 45# overhead
200m run

Ran with light loads on the snatches... never went over 105#. My shoulders were on blast from all the clean-and-jerk work yesterday.

13:02 rx'd on met-con... damn double-unders.

I'm starting to wonder if I should even come to 6am classes without getting a good night's rest... the mojo just is not there.

Melancholy

Front Squat
5-3-2-1-1-1

(((20+10+4.5) x 2) x 2.205) + 45
I motion to vote and establish an official and permanent singular system of measurement for use in the CFDC... preferably one with little to no algebra required. Ever. Thank you.

Then, 6 x 200m sprints with 2min rest between efforts

:27,:28,:29,:30,:35,:33... sumthin like that anyway. hammies was cashed!
Missed gettin blown away by Russ and Tolbert on the sprints today... (sigh)

Thank You Cap'n

Hang Power Clean
3-3-3-3

Rest 5 minutes

"Mini Nicole"
AMRAP in 10 minutes:
200m run
Max reps chest-to-bar pull-ups

145/155/160/165(PR) that's bodyweight too (finally!)

Did 6 rounds with 39 c2b... 40 was my goal, but on the last rep I didn't get my chest to the bar FTL... NEXT TIME!

Friends Like These...

Alrighty, so I missed a post last friday. Here it is.

10 rounds of:

20m walking lunge

10 knees-to-elbows

This was tougher than I had anticipated. The result? 10:55, two black knees, and a ripped callus... goodtimes.

That brought in a weekend of rest and spectatorship at the Fittest Games. The games really helped me appreciate my CFDC family, and made me proud to call the quality individuals in this group friends. I can only hope they consider me the same.

Today's WOD was done with a partner. Mine was Millie who totally rocked this workout. We did this WOD much like a relay where only one partner was allowed to run at a time and the only rest you get is while your partner is running. We completed the following workload:

800m run, 2 trips per partner

400m run, 4 trips per partner

200m run, 6 trips per partner

Our total time was 34:04. My personal run time was 13:57, but this doesn't include 2 of the 200m sprints so you can add a minimum of 56sec to that. Actually, when you add 60sec my average mile pace was 5:26 which HAS TO BE incorrect. I think we need to remeasure the CFDC run course.

Today's weight: 174.0

Squat, Row, Run, Eat, Sleep, Repeat...

Overhead Squat 5 Rep Max

5-5-5-5-5

Rest 3-5 Minutes, then:

Tabata Row

115# was my last set of 5... I also did 1 rep of 135# which felt pretty good. I'm a little ashamed of these loads, but when I consider that I could barely OHS the bar 2 months ago I get all warm and fuzzy inside... CFDC you rock! I look forward to EVERY workout. Well, except the back-to-back Murphy's next week. (joking)

Tabata Row: 118.88m (pure pain)

5x200m @ 90%...think we averaged 36sec? Not bad considering the traffic we were dodging!

*this is post-dated admission that I threw in just for completion sake