Kick A Dog

A. Back Squat 1RM @ 3010

B. 85% of 1RM Back Squat x AMRAP @ 3010

Legs were done today. I blame my vagine. I tried 274 and nope. 264 and nuh-uh. 254 and not even close. Then tried 225 for part B and only nabbed 4. Gay.

Decided to do 10x100m run sprints after to try and redeem myself. Ran half in the back alley and half in the street on Dyer. Moved because some dude kept beating the dogs at the kennel for barking at me. Bastard. Kept all at 14 seconds. 

Darn Tootin

AMRAP in 5 minutes @ 80-85%
10 push-ups
10 wall-ball shots
20 double unders
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
calories rowed - 7/5 damper
rest 3 minutes
+
AMRAP in 5 minutes @ 80-85%
10 box jumps - step down
100m sprint

Watchin' Pacquaio Box 'Em Up

2 Rounds of:
A. 2 min Heavy Farmer's Carry
B. 2 min Sprint Complex
C. 2 min Med Ball Complex (R lunge, L lunge, R lunge, L lunge, 4 Squats, 4 Ball Slams)
D. 2 min Row
30 seconds between each station

a. 2 pood
b. check
c. 4/5 rounds each
d. 35/36cals each
 
Did some box squat work after... First time to work-up to any significant load. Did 5x5 of 50/60/70/80/90kg then did a 10x at 50kg just for grins. Also did 3x10 glute hams

**today was the first day back from about a 10 day hiatus due to Krys's bout with pneumonia**

A1. 10 tall box jumps; rest 20 seconds
A2. AMRAP ring push-ups in 45 seconds; rest 2 minutes x 5 sets
B. 20m partner band resisted sprint; rest 2 minutes x 4 sets
C. Partner assisted GH raises (from ground): 3 sets x 10-20 reps, slow tempo descent; rest 90 seconds


37.5" Box 35/32/34/32/33

4x100m sprints (no partner)
1x10 on GHD machine... ran out of time

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

Take The Hits

15 DB Thrusters, 50# each
100m Sprint
10 DB Thrusters
100m Sprint
5 DB Thrusters
100m Sprint

Warmed-up by shooting some hoops then got to it. 5:11 for me... and Hayden nabbed a 3:03 with 25# db's. After, we did 5-10-15-20 sit-ups (on a machine) and pull-ups. Good quick sweat.

Wowzers!

3 rounds for time:
7 heavy front squats
20 sec sprint run @ 100%
rest 3-5 minutes after each set
+
3 rounds, each for time:
20 unbroken heavy KB swings
10 unbroken chest to bar pull ups
5 burpees

Went with 176 on the front squat intervals, the sprints were done inside from the post to the far garage door with each interval consisting of 3 round trips. My times were 1:18, 1:24, 1:29
Went with 2 pood on part deux. Grip started failing on round 2 and 3 pull-ups so they weren't "unbroken." Times were 1:18, 1:26, and 1:34.

Pina Colada

Row Sprints:
5 sets
45 sec @ 90%
rest 3 min b/t sets
active rest 10 minutes
5 sets
45 sec @ 90%
rest 3 min b/t sets

Meters for each interval were: 259|273|271|268|268 and 265|262|253|261|265. Average for the first half was 267.8m and I averaged 261.2m on the second half which gave me a 264.5m overall. As fatigue set in I could feel technique and efficiency slowly slipping away from me. Never fell off the rower though. WIN

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.

AirDYIN'

Row Sprints, 4 rounds:
20sec max effort
Rest 2:20

Rest 5:00

Row Sprints, 4 rounds:

20sec max effort
Rest 2:20

Did the workout as rx'd EXCEPT I did it on the Airdyne... horrible.
Results, in calories, were: 22|??|17|15 and 11|13|13|18

Also did a overhead squat warm-up... worked up to 135lbx3 before class started

Catch Me If You Can't

SPRINTS:
20sec on for total distance
100sec Rest
Repeat x 15

Avg 125m per round... hard work.

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

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)

Man Vs. Acidosis

6 Rounds, 400m sprint

1:12/1:15/1:30/1:29/1:29/1:29

These sucked. Almost tossed my cookies after the second round, but I stuck with it. I gotta get some power endurance in these darn hammies of mine.

Long story short... Acidosis wins

Escargot, My Car Go One-Sixty... Swiftly

100m Sprints x 6

We did this in a hot alley behind the gym, the sun was brutal. Worked on my start a lil with these thanks to instruction from Russ. Mostly just tryna stay low out of the pocket for as long as possible then focusing on staying relaxed once I'm standing tall. Results were:

12.?/12.5/13.?/13.5/13.5/14.5

The times with ?'s were run with partners so I couldn't get an exact readout.