5k Tempo

5K on the usual route.

24:06, 30 seconds off my PR.

Average HR 169

Grace

135# Clean and Jerk, 30 reps

6:40

Not a PR, but a reasonably respectable time.

Angie

"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

23:36.

This time I did 10 sets of 10 reps of each rather than 100 of each. I was surprised to find it took just about as long. I think the transition time adds extra overhead?

Short intervals

Six rounds of:

Run 2:00
Rest 1:00

Total distance was 2.29 miles. Raining and generally crappy outside.

Elizabeth

21-15-9 reps of:

135# Cleans
Ring dips

9:26, a PR by 18 seconds. w00t!

Monday is Snatch Day!

Snatch 7 rounds of 1RM

135 pounds,
135 pounds,
135 pounds,
135 pounds,
135 pounds,
135 pounds,
135 pounds

Still working on this movement.

95 pounds is 95 pounds

It's not as much as oh, say 200 pounds, but it's enough at high rep counts...

Complete as many rounds as possible 20 minutes of:
95 pound thruster, 5 reps
95 pound hang power cleans, 7 reps
95 pound sumo deadlift high-pull, 10 reps

8 rounds, and it was hard.

I'm coming off of a couple weeks of a weird cold; my sinuses early this week were a solid brick of snot most days. I'm no longer blowing out vast streams of yellow glue-like snot, so I guess I'm on the mend... In any case, it's been kicking my ass. I need to get back on my daily 2 rounds of 15 rep warmup - I've lost a lot in the pullup department these days. I hate my current bar, it rotates and generally makes itself difficult to hang on to.

Back to it...

First exercise in almost a week...

Intervals

Three rounds of
1 minute on
1 minute rest
2 minutes on
2 minutes rest
3 minutes on
3 minutes rest

Ran a crazy route near the house, not sure on the distance but it felt good to run and get some of the crap out of my lungs...

Tempo run

5k Tempo run @ 90% RPE

Ran my standard course, @23:36, a new PR!

Situps and cleans

For time:
135 lb Squat clean, 10 reps
50 Sit-ups
135 lb Squat clean, 8 reps
40 Sit-ups
135 lb Squat clean, 6 reps
30 Sit-ups
135 lb Squat clean, 4 reps
20 Sit-ups
135 lb Squat clean, 2 reps
10 Sit-ups

14:11 vs. 14:45 last time.

Hill repeats

warmup and cooldown runs @ .7 miles

5 x hill repeats, .3 miles

2:02
1:51
1:48
1:53
2:00

Min HR 104
Avg HR 141
Peak HR 177

Shoulder Press/Back Extension

7 rounds, for time, of:

Shoulder press, 75#, 21 reps
Back extensions, 21 reps

18:07 last time, 14:32 this time. All back extensions unbroken. Shoulder presses broken up into sets of 10 or so early on, down to 6 and 5 by the end.

Finished up with max reps of double-unders in 3 minutes, made it to 97.

No long run this weekend, just never got to it. Have to do a distance run some night this week, maybe...

Erin

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

19:30. My pullup-fu needs work again, it's starting to slide.

Bodyweight is down to 184, from 188 last week.

Recovery Intervals

8x200M repeats, 90% of best average, 1 minute recoveries

0:41.77
0:43.00
0:42.98
0:43.55
0:43.12
0:43.00
0:42.94
0:41.08

Ryan

"Ryan"

3 rounds for time of:
7 muscleups
21 burpees

14:00

Lactate Threshold, baby!

5:00 run
2:30 recovery
6:00 run
3:00 recovery
7:00 run

2.6 miles
8:51 avg pace

HRM was AFU; I kept getting readings in the 240 range, then 71, then 155, then 240.

Barbara... is a bitch!

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest three minutes between each round.

I only managed 3 rounds before I had to hit the showers, rounds at

6:12
7:02
7:15

Yikes!

2 Miles TT

2 mile time trial

total of 14:50, splits at 7:35 and 7:15. A PR for a two mile run!

The Clean and Jerk, deconstructed.

Three rounds for time of:

15 deadlifts, 135#
12 hang power cleans, 135#
9 front squats, 135#
6 jerks, 135#

19:27. Motivation was the hardest part of this one. I spent at least a couple of minutes just pacing around hating the workout when I could have been doing reps. This is actually meant to be done for five rounds, but I didn't have the time this morning.

catchin' up

Ran yesterday, 9.4 miles, 1:30:37, 9:34 avg. pace.

Today:

Back squat, 5x5 @ 225, 235, 245, 245, 225
Weighted pullups, 1x7 @ 75, 85, 95, 105, 95, 95, 95

5k TT

5k time trial

Ran my standard route in 23:55. I believe this is a new PR!

+1 Clean and Jerks

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Managed 6 rounds and 4 C&J before I crumbled... Wow!

Tempo

Tempo run, unknown distance, about 35 minutes at 95% RPE, and then it got pretty dark on me. It was pretty cool to be haulin' along, heart rate at 173, and it felt hard, but maintainable. My max HR, depending on the calculation, should be something like 183. I've seen it over 190, so the calculation clearly isn't perfect, but it still felt good to be cruising, and fast, at a very large percentage of my max. This tempo/interval/long run thing seems to be working!

Roll your own

Just couldn't quite bring myself to do the Filthy Fifties today, so I cobbled together the heaviest dumbbell I could and came up with a 75 pounder.

21-15-9 reps of:

Dumbbell swings
Pull-ups

9:11. Was hard!

Muscleups, sprints

Morning WOD:

30 muscleups for time

10:06; not my best effort. Still feeling not quite 100%.

Endurance:
4x300M all out sprints, 5 minute recoveries.
1:06, 1:00, 1:01, 0:58.