Cuttin Up In Class

3 rounds for time @ 90% consistent effort:
12 heavy KB swings overhead
90 sec AMRAP alternating box step ups, knee height box
rest 2 minutes between rounds
+
3 rounds for time @ 90% consistent effort:
15 chest to bar pull-ups
400m run
rest 2 minutes between rounds
+
10 minutes working on:
25 cumulative wall walks
deadbug holds between wall walks

Check, check, and check... don't remember the details but it was a good, difficult day

Eighty-Eight Don't Feel Great

3 sets:

10 Unbroken Overhead Squats

400m run @ 90% effort

Rest 2 minutes

+

3 sets:

10 Heavy KB Swings

90sec AMRAP Burpees

Rest 2 minutes 

+

21-15-9

Knees-to-Elbows

Push-Ups

 

88#, 110#, and 132# on overheads... runs were all around 1:20-1:30's

88# kettlebell and 20 burpees per round

done and done

 

Rough day 

Flat Foot

A. Split Jerk: work up to a heavy double; rest 2 minutes between attempts

B. 400m run @ 95%; walk rest 3 minutes x 3 sets

 

a. 186# was my heaviest today... failed at 198#. Was sooper paranoid about my groin, but it held up.

b. 1:08, 1:08, and 1:17... might have been able to shave a few seconds off had I not started each round in the back of the pack. Still don't care much for running in my Chuck's. 

 

Did the push-up challenge WOD after with the fellas

 

 

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.

Pity Party In My Panties

Complete for time:

400m Run

50 Barbell Thrusters

400m Run

50 Burpees

400m Run

50 Barbell Thrusters

This got stupid. Actually, my lower back did. Yesterday's workout caught up with me with a vengeance after the first set of thrusters. TIGHT doesn't even begin to describe the feeling when those low back muscles start to seize up. I suffered thru the burpees and third "run," but when I came back to try the final set of thrusters I could barely pick the empty barbell off the ground. I looked at Sam and he had me finish up with 50 push-ups. I did some stretching and rolling out after. Threw on some tiger balm. It's 3 hours later now and I'm still moving like an old man, but the extreme tightness and pain have subsided. I've gotta do sumthin about this little issue of mine. I think this is the third time my low back has given me serious (non-injury) problems, and I'm pretty sure they all involved some combination of deadlifts, ghbe's, and running. My retarded time was 18:18.

p.s. Sam gave a small lecture on rest/recovery after I folded in front of the class. Funny thing is I do nearly everything he discussed. I felt surprisingly good getting out of bed this morning actually, and don't think there's much more I could have done except 1.) have done a lighter load during yesterday's WOD and/or 2.)given my body more time to recover, ie a rest day. But like I said my body was whistling Dixie before the WOD and I felt optimistic about getting a respectable time. Makes me wonder about the need for some specific back/core strength work.  

Sweet Sweat

3 sets @ 95%
10 goblet squats, heavy and unbroken
400m run
rest 2 min x 3
+
3 sets @ 95%
15 unbroken pull-ups
90 sec AMRAP burpees
rest 2 min x 3
+
3 sets
20m Walking Lunge
10-15 Knees-to-elbows
20 sec rest

Times on the first couplet: 1:40, 1:42, and 1:50
Burpee counts on the second couplet: 25, 22, and 24
Third couplet: Check

Good hard day.

Hell... In Intervals

A: 3 sets:
15 unbroken KB swings, 53/35
400m run @ 90%
rest 2 min x 3
+
B: 3 sets:
10 DB burpees, 30/20
90 sec row @ 90%
rest 2 min x 3
+
C: 3 rounds for time:
15 knees to elbows
20 push ups

a. 2:00|2:01|2:03

b. 2:32|2:01|2:15

c. 4:49

Good hard day... just had to keep moving. Subbed Airdyne for 2 of the row intervals. Should have posted cals/meters for part B but didn't think to do it. DB burpees were the easiest today. Airdyne, KTE's, and push-ups were the hardest. Need to get back on track with nutrition, hydration, and fish oil... can feel the difference (during the WOD and after) fo sho.

Gettin Beatin

AMRAP in 20 minutes:

400m run

10 Thrusters, 95/65

5 burpees

 

Ughh... first day back from vacay in Hawai'i. Not pretty. Hips, lungs, and mind were SHOT. 5 rounds +400m run (although time ran out before I finished the whole 400m.) Plus, I can't remember the last time we did thrusters... maybe December? They weren't feeling efficient at all.   

Do and Done in Twenty One One

A1. Back squat @ 30X2; 5,4,3,2,1; rest 45 sec
A2. AMRAP ring push-ups @ 20X2 x 5 sets; rest 3 min
+
3 efforts:
400m run @ 95%
3:1 rest to work ratio
+
50 GHD sit-ups anyhow

Done did 208x5, 220x4, 230x3(f), 230x2, and 242x1 at tempo... Prolly should have done a bit more weight at 1. Ring push-ups were something like 16, 17, 10, 10, and 8. Sprints were 1:11, 1:12, and 1:18 (a train and a car got in my way). Did abmat sit-ups and knocked 100 instead. Also did some double-under work, got something like 5-6 sets of 50-60.

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.

Faces Come Out of the Rain

15 unbroken KB swings, 2/1.5pd
400m run @ 90% effort
Rest 2 min x 3 sets
+
20 box jumps, 24/20" box
90 seconds burpees @ 90% effort
Rest 2 min x 3
+
AMRAP in 5 minutes:
10 Knees to elbows
10 Push-ups

6:43 working time... 59 burpees... 4 rounds plus 4 kte's. Its a strange feeling working out on muscle relaxers.

GI Average Joe

5 Rounds:
400m Run
20 Kettle-Bell Swings @ 53#
10 Pull-Ups
Rest 2:30

Guess this is like a Helen-and-a-half with rest? Rolled rx'd and nabbed splits of: 2:35, 2:40, 2:56, 3:33, and 3:17. That puts my working time at 15:01 and my total time with rest at 25:01. My time was on the slow side of average I'd say. I saw some guys as low as 21-22min total with a lighter kettlebell and a large group floating right around 23-24min marker as rx'd. I need to start running.

Weight: 169.9 

Death On Dyer

Death March
400m Overhead Walking Lunge with 45#

This was my first time on the Death March and I didn't fair well. I made it just across the street from the "No Parking" sign into the Ozona parking lot at what I think was the 20min mark. Sam had just shouted, "10 minutes left!" when I got there (we had a 30min cutoff), but then announced "1 minute!" shortly thereafter. Turns out someone called the police and we were told to get out of the street. Mixed blessing I guess.

This wasn't as bad on my legs as I thought it would be, but my shoulders were screaming. My left arm was actually going numb from the shoulder down. I did "sets" of 12 steps and rested between. I'd like another stab at this with a smaller class, lower heat (it was 105 today), and more ballz. Some of the guys/gals at the box murdered this today, especially Chase who had a 7min PR with 95#. Amazing.     

My Ten Cents

Front Squat
5-5-5-5-5

AMRAP 5min of:
5 unbroken pull-ups

2 Rounds for time:
400m run
15 db Hang Snatch @ 45# (each hand)

Got up 195# on the front squats (PR). Started a set at 200# but started to go into a choking fit (because of the barbell in my larynx) so only got 2 reps at that load. After every set of squats we did 5 box jumps on the 30" box.

Pull-ups were a sneaky little exercise. Just when you start to get tired is when you need to go the fastest (because you begin to run out of time). I ended up doing 18 rounds in the 5 min which is 90 pull-ups. Was hoping to hit 20.

Not sure what happened on the met-con, but apparently I was moving super slow. I rolled with the rx'd 45's and ended up with a 7:52. I'm starting to question that time though because I was the first one done in my heat and the average time in the gym today was closer to 5 min. Oh well... maybe I 'm just a ruh-tard.

Dead Legs on the Ass-Fault

400m Sprints

We did 5 of these bad boys in the 102 degree heat... brutal. I almost didn't go today because my legs were still plenty sore from this week's WODs (and I felt really groggy this a.m., dunno why), but decided to suck it up and head-out anyway. Glad I did, but my legs definitely didn't have the juju today. By the third 400 they just felt heavy and almost uncontrollable. Breathing was decent, even though it felt like we were doing the WOD in a dry sauna.

Times were: 1:06, 1:10, 1:29, 1:23, and 1:22
DEFINITELY no PR today

Turn, Turn, Turn, Burn

Jerk
1-1-1-1-1

400m Repeats
4-6 attempts

Crash-and-burn 1:03/1:15/1:16/1:17

couldn't jerk it... strained me bicep

Extra Credit

Bent Over Row
7-7-7-5-5-5

Austin Sectional WOD #2
3 rounds AQAP:
4 Handstand push-ups
8 Ground to Overhead, 135 pounds
12 Burpees

4x400m sprints

145x5
11 flat with 135 and 1 abmat (2 abmats on last 3 hspu)
4x400m 1:15/?:??/1:19/1:18

Aguantarse?

Back Squat
1-1-1-1-1

"Heavy Helen"
3 rounds, AQAP:
400m run
21 Kettlebell Swings, 2 pood
12 Chest-to-bar pull-ups

245, 260(f), 255(f)
10:32 rx'd

On The Move

Weighted Pull-Ups
3-3-3-3-3

Partner Running Cindy
With a partner, as many rounds as possible in 15 minutes:
400m run
1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)

45x3,53x1(damn)
50x2(double damn)

Did the met-con with Tolbs, we were 9 squats short of 17 rounds and ran 5 laps (1.25 miles) each. Thinkin we ran too much/too fast.

A Man Of Wealth And Taste

Press
Heavy 5

Run/Squat
4 rounds, AQAP:
400m run
50 air squats

95/100/105/110(x4)/105

10:59 2L2Q

This met-con was the first and only WOD I DNF... we did it 06/29/09. My low-back seized-up and the pain had me writhing on the ground. Happy to have had the chance reintroduce myself. Thanks for the mojo Chase

ps Chris Spealler has done this in 8:33 (if not faster)