High Fidelity

Power Clean
5RM

AMRAP in 15 minutes of:
5 power cleans @ 75% 5RM
10 Burpees
30sec mandatory rest

A lil tricky doin this one solo... it was a make-up WOD that I missed on Monday. I had both my iPhone and G-Shock workin to time the 30sec intervals and the overall 15min of pure torture. My low back was shot today. I'm guessing from yesterday's kettlebell snatches. I was actually surprised at how sore I was getting out of bed this morning (shoulders, chest, and low back). So when workin up to a 5RM my performance was anything but impressive. Did 50, 60, 70, 80(x2), 75(x4), and 72kg. My previous PR was 195x5... nuff said. I just didn't have any pop/speed/mojo in my pull today. After grazing thru the blog I decided to run with 62kg (136.4) on the metcon since this was close to what a lot of guys my size were doing. Ended up squeezing out a lack-luster 8.5 rounds.

ps day 2 of the mud butt

weight: 171.0    

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

Persistently Consistently

7 rounds:
5 push-press, 155#
15 unbroken wall-balls

Ran with 125# and scored a 10:58. We cleaned the weight up for each round of presses. My goal was to set a pace that I could maintain throughout the WOD, so I was a little slow coming out of the gate compared to some of the other guys (but came out the other side with a decent time). So I guess we'll say mission accomplished. I think the weight was a good choice for me since I was able to do all 7 rounds of 5 presses unbroken as well. I might have had a few re-dips, but I tried to stay as "strict" push-press as I could. I was sweating so much today that the wall-ball was hard to hold on to, redic.

Don't I Know You?

"Cindy-ish"
AMRAP in 2o minutes of:
5 pull-ups
10 push-ups
15 squats
Every 3 rounds do 3xdeadlift at 80% 1rm

Interesting twist on the WOD today... funny thing is I've only done one legit Cindy and I think it was at the very begining of my CrossFit adventure. I need to bust one out so I have a true baseline. Today would not have been a good time to attempt that though, it was stoopid full at the nooner today. Space on the pull-up bar was LIMITED. Heck, I could hardly find a spot on the floor to do push-ups. Add to that the new "hands-off" standard on push-ups and my shitty score today starts to make a little since. I was only able to knock-out 13 rounds, 5 pulls, and 6 pushes before the clock ran out. I did the deads at 280#.

Simple Complexities

Snatch Complex (x8)

Power Snatch

+

Overhead Squat

+

Hang Snatch

+

Snatch

(Complete the entire complex without re-gripping)

THEN... 10 x 100m sprint, full recovery

Only made it about 5 rounds of each... I think mostly due to class size. I liked the complex a lot, it really helped me feel the difference in each movement, no matter how subtle. The hang snatch portion was the most uncomfortable for me... dunno why its so awkward really, but I kept wanting to catch it in the power position. My form actually got better as the load went up. With the lighter bars I was pulling the bar too far back (behind my head) and losing balance. Working sets were 45, 65, 85, 95, 105, and 115lbs.

The sprints were kinda silly. We did them in the street, uphill, in huge heats. I stayed consistent at 13 sec per round... we only did 4 before wrappin it up for the day, traffic started to become an issue. Even still, I can't wait to feel my hammies tomorrow... gonna be doin some serious CrossFit shufflin'.

Road Less Traveled, Jumped, and Thrown

Kelly
5 rounds for time of:

400m run
30 wall-balls, 20#
30 box jumps, 20"

Still fighting the "don't feel goods." After talking to a few of the fellas it seems I'm not the only one feeling shitty lately. The heat has GOT to be the factor. The digital thermometer in my car didn't drop below 102 degrees this afternoon... BLAZING! We sucked it up tho and I ended up pulling about a 25 minute time with some scaling. I say some 'cause the only thing I changed up was the wall-balls which I did for 25 reps per round at the urging of Spencer. Glad I did... 5 'lil reps feel like an eternity by round 2. Some guys pulled sub 20 min scores today, one even sub 17 rx'd. I've got a ways to go.

weight: 175.9 (after dinner)