"Jackie"

For time:
1000m row
50 thrusters, 45 pounds
30 pull-ups

8:26 blah... a lot of excuses here. None of them good.

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.

Thrusty

Clean-And-Jerk
1-1-1-1-1

5 rounds:
5 Heavy Thrusters
35 Double-Unders
5 Heavy Thrusters

Tried sumthin differenct this week and took wednesday as a rest day. Heaviest successful c&j was 186# today : \

Could NOT do du's today. I blame my Chucks. Went with 132# on thrusters and my interval times were 2:03|2:23|2:20|2:18|2:31. Not a proud result. Was fun rolling with Jack and Brian today... both those fellas is strong and fast.

So Fast So Slow

Push-Press, Heavy Single
+

AMRAP in 7 minutes:

3 Thrusters, 45kg

3 Chest to Bar Pull-Ups

6 Thrusters

6 Chest to Bar Pull-Ups

9 Thrusters

9 Chest to Bar Pull-Ups

And so on...

 

Once again, not enough sleep. Not enough breakfast. Not enough grit. Blah, blah, blah... only got up to 75kg on push-press. Only made it through 11 pull-ups on round 15 before time was up. It's amazing how 7 minutes can seem to go by so fast AND so slow at the same time. I went ahead and finished out round 15 after the buzzer just to earn some self-respect back. Whatevs... a bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life. A bad day at the gym is still a good day in life... I'm gonna keep sayin' that until it sticks.

 

***thruster efficiency is something I really need to work on, whether the bar is heavy or light I still feel out of my element with this movement and need to find some kind of baseline comfort/consistency.

Good (HARD) Friday

Quarter Gone Bad

5 rounds for max reps of:
15sec, 135# Thrusters
45sec, Rest
15sec, 50# Weighted Pull-Ups
45sec, Rest
15sec, Burpees
45 sec, Rest

Rolled 62kg/136.4lb on thrusters and 24kg/53lb on pull-ups... 88 total. Think the break down was: 5,5,9|6,5,9|4,4,9|3,3,9|4,4,9.

I hit the same rep count that I did the last time I did this WOD (about a year ago), but I used more weight sooo I'm inclined to call it a PR although I'm still not happy with today's result.  Especially round 4... on one of the thrusters I caught the bar with my pinkies UNDER the bar and had to drop the barbell and reset. No excuse for the pull-ups on that round. Definitely want to try to keep 5 and 5 across the board next time and get into the mid-90's. On burpees it would be nice to get 10, but I don't think I can go much faster while keeping full ROM.

After, I did 10x50yd (a car was parked in the way of 60yd) sled drags with 135#. This is the heaviest I've gone at this distance and I felt it. Also did a quick 2x20 on the reverse hyper with no weight just to get loose.

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.  

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.   

Royal Berry Punch

A1. Back squat @ 30X0: 3,3,3,3,3; rest 1 min
A2. 20 unbroken KB swings w/ 1.5pd x 5 sets; rest 3 min
B1. 20 sec max DB Thrusters (45/30); rest 20 sec
B2. 60 sec max Double-Unders; rest 90 sec x 5 set

105kg was my best set of 3 at tempo... attempted 107 and got it twice. Kettlebells CHECK. My thruster sets were 11|9|10|9|10 rx'd. Double-unders were a bit sketch. On the first round I did all high singles, just over a hundred. On the remaining rounds I did sumthin like 33|53|42|33. Ye olde deltoids (anterior) got pretty fired up on this one.

Dos

Fran
21-15-9
Thrusters, 95#
Pull-Ups

5:21 today... A ho-hum performance after a beer and candy filled holiday

What's On the Menu?

"Jackie"
1000m Row
50 Thrusters, 45#
30 Pull-ups

3:43 on the row
7:14 total
That's a 2.5min PR woot woot

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.

Carrie Carried Me

Two rounds for time of:
70 thrusters (155/105lbs.)
50 chest-to-bar pull-ups
100 meter buddy carry

Rolled with Dave, Jaimie, and Carrie on this and it was a lot of fun... more fun than I would have anticipated anyway. We scaled the thrusters to 135 and the gals scaled to 85. Total time was 17:11. Carrie threw down on the thrusters doing sets of 3-4 while the rest of us did doublets. I'm guessing I did somewhere between 20 to 30 thrusters all in all. Gotta say it was kinda weird being carried by a girl... but still better than being on Dave's backside.

Merry-Go-Ground

Back Squat
Heavy triple

21-15-9 reps AQAP:
Thruster, 95 pounds
Deadlift, 225 pounds

225x3 solo
235x3 with coach
9:30 rx'd

My head was spinning so much it felt like I was doing the WOD on a merry-go-round... oh well, on to tha next one.

Some Strange

Front Squat
5-5-5-5-5

After each set of front squats, complete 5 handstand push-ups and 10 strict pull-ups.

Dumbbell Fran
21-15-9 reps AQAP:
DB thrusters, 45# dumbbells
Pull-ups

185x5
195x4.5... so effin close to a PR
6:33 rx'd

Third And Long

"Quarter Gone Bad"

Five rounds, for total reps of:
15 seconds Thrusters, 135 pounds
Rest 45 seconds
15 seconds Weighted pull-ups, 50 pounds
Rest 45 seconds
15 seconds Burpees
Rest 45 seconds

The clock is continuously running. Move from station to station until all five rounds are complete.

88 @ 135/45
23 thrusters
24 pull-ups
41 burpees

Noah's Ark

Overhead Squat
15-15-15

5 rounds, AQAP:
10 Thrusters, 95 pounds
20 Pull-ups

95x15, 105x15, DNF... hyper-weak-sauce
13:26 rxd

Thanks for the tips/push Noah... always appreciate it! Gotta get that thruster technique squared away... I'm wayyy too loose on those things

Seriously

AQAP:
21 Thrusters, 135 pounds
800m row
50 Handstand push-ups
800m row
21 Thrusters, 135 pounds

120# thrusters
All 50 with 2xabmats

Dunno my time... hoping it was under 40 (seriously)

Consult Your Physician

Back Squat x3

Deadlift/Thruster Couplet
21-15-9 reps AQAP:
Thruster, 95 pounds
Deadlift, 225 pounds

225x3 solo
235x3 with coach
9:30 rx'd

Hooooover

Turkish Get Up
Heavy single, each arm

7 rounds, AQAP:
5 Thrusters* (start from the ground each rep)
10 Ankles to bar

*Increase thruster weight by 10 pounds each set

Need to work on those get-ups... Dunno why they feel so awkward. Maybe because they're Turkish?
14:34 85-145#
There was a huge vacuum where my intensity should have been this morning... Ugh
Threw down on some fish oils today... and some Kozy

WIN

Drink These Draining Seconds

Front Squat
5-5-5-5-5

With a partner, AQAP:
21-15-9 cal row
max thrusters for each interval

Felt sooper shitty today, and think it can be 100% contributed to diet. I ate a big breakfast before heading to the box, but don't think I ate it EARLY enough. Plus, I had 2 cups of coffee with it and NO water. I think hydration was the biggest factor here. As soon as I started moving during the warm-up I got dizzy/lightheaded and weak. Kept thinking I was going to blow chunks too, with breakfast still sitting on my gut. But, I sucked it up and did some work. No time for bullshit.
On the front squats I worked up to 185# for my final successful set of 5. The next set I hit 195# for 4 reps before failure. SO CLOSE.
Worked the met-con with E. She started on row, I was on thrusters with 95#. I believe my counts for each interval were 18-10-5, but Jamie was counting for me so I'm not 100% on that.
We ended the party with tabata GHD sit-ups. My dumbass opted to roll with a 10# plate on my chest. My lowest rep count was 9... Oh, and I threw up in my mouth and swallowed it. Is that paleo? I dunno... but it's definitely WIN.