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A. Press: heavy single
B. AMRAP in 5 minutes: burpee ladder by 2's; partial set's count, must have visible pause between sets
C. 800m TT

a. 132lb... a shameful 2lb PR
b. completed 18 rounds +1/20
c. 2:49... even more shameful than the press (18 sec off my PR)

After working with the fellas today it seems I need a lot of work leaning back on my press... most of the big movers were basically starting in a incline bench position from the stand and whipping their head under the bar as soon as they could. Working on this technique might help me see some more gains... As of right now I do a super strict shoulder press with almost ZERO lean (I think because I've been protecting my low-back.)
After, did 12x2 box squats "every minute on the minute" with Jonathan at 154lb. Then did 3x10 glute ham raises with a abmat/kettlebell set-up and a red band.

A. Sumo-deadlift @ 21X2: 2,2,2,2,2; rest 3 minutes
B. 30 DB Man-makers for time - 30/20#/hand; rest 5 mintues before C
C. 800m run @ 100% effort

a. 308, 318, 330, 340
b. 5:30 with 30#
c. 2:49

59 XAM RIA EKIN

A. Power Clean and Push Press, 1RM

B. 800M Row

C. 75 Wall-balls, 20# ball

a. Was able to nab a legit 175# on the push-press... I think thats a PR.
b. 2:34 on the row... First time doing an 800, quads were on fire
c. 4:34 on the wall-balls which is a rediculosly slow time. My tri's and ant. delts were screaming at me! Couldn't suck it up.

All in all a fun day.

Squat and Run

Back Squat
3-2-1-3-2-1

Run 800m repeats
3 rounds, for lowest time

225, 245(1), 250
225, 245(1), 255

Best 800m was 2:31 BUT we only did one for time

Push-Press 'n Burpees 'n Run

Behind the Neck Push-Press
5-5-5-5-5

"50/50"As quickly as possible:
50 burpees
Full recovery
800m run
Full recovery
800m run
Full recovery
50 burpees

145x5 was my last successful set. Did 155x3 as well.
2:20/2:50/2:59/2:38

Wasting Away In Margaritaville

4x800m run

Today was horrible. My mind was NOT in the game. I blame a long weekend of partying and eating which led to absolute dehydration. I weighed in a 172.6 which is considerably less than my average of late.
My first 800m was decent, I ran a 2:41. I didn't have anything left after that, and it was all I could do to maintain a stride. The remaining 3 rounds were all between 3:00 and 3:40. Pathetic.
I aim to redo this WOD by the end of the week.

A Do Run, Run, Run...

4 x 800m sprints

2:41 2:45 2:54 2:59

A beautiful, breezy, sunny day... perfect for a little pain.

Get a Rhythm

Alrighty, so I got sooper sick last week and have been feeling weak/light headed. Also, I had a death in the family so there has been family/funeral shiz going on all as well. I'm tryna get back in a ryhthm at the gym and have gotten 2 consecutive WODs in for the week thus far.

Tuesday was Push-Press 3-3-3-3-3 with a weighted 800m "fun run" after.

I pushed 125-135-140-150(fail)-145x2 then ran the 800 with 100# sandbag in 4:40. Goodtimes.

Wednesday we did some oly-work with ye olde snatch, the power snatch to be precise. The WOD was rx'd as 12-9-6 for time of power snatch, box jumps, and kettlebell swings.

I pulled 85# on the snatch, used a 30# box, and used 2 pood on the swings. My time was 6:17 which tells me I def could have thrown on some more weight (we were looking for times between 5 and 10 minutes). However, if you could have seen my form I probably should have pulled LESS weight.

Speaking of weight, I dunno WTF is going on with my body weight. I had been a consistent 174-175lbs before my trip to the rockies, but now I can't seem to get over 168. Looking back over the past 5 weeks (37 days) I have lost a total 7.5lbs. I haven't changed ANYTHING so I'm hoping that I'm shedding body fat. The worse case scenario is that I'm losing lean body mass, but I don't know how this could be possible with my diet. I won't know for sure until I get some measurements done. I should probably sit down and reevaluate my intakes as well.

Weight: 167.8

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