No. Really. Move Faster.

For reps @ 100%:

2 minutes KB swings, 1.5/1pd

2 minutes Double-Unders

2 minutes Burpees

 

Didn't have it today. 57 swings, 89 du's, and 31 burpees. 177 total. Should have broken 200 (at least.)

Complete Me

6 sets:

1 min AMRAP/1 min rest:

7 KB Swings, 1.5pd 

5 Burpees

+

6 sets:

1 min Row

1 min Rest

Results for the first portion were: 2+7|2+6|2+7|2+5|2+5|2 rounds even (174 total reps)

The second half I didn't fair so well: 315|273|270|284|284|293m (1,719 total meters)

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.  

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

Mentalnality

Max repetitions:

Sumo deadlift high-pull @ 95#

56 rx'd ugh