Quick trail run

2.5 in about 25. Fun, short, lots of wildlife (hello, deer!) and very, very steep.

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Morning Run

28:43, 2.81 miles, 10:14 avg pace.

Jump high...

Warmup:
Row 250 @ 0:50

WOD:
3 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

25:07. This was supposed to be 5 rounds, but I just didn't have it in me. This kicked my ass; I think between the morning runs and the Crossfit workouts I may be overtraining.

Buyout:
EZ-Curls
65x8, 70x7, 75x6, 80x4

BW: 192

Long-ish trail run

47:40, GPS claimed 4.02 miles @ 11:51 pace, but then it was reading paces in the 30:00 range, so I'm suspect of that distance/pace measurement.

Epic full-speed tumbling wipeout, too.

400M walking lunge and other assorted leg torture

Warmup:
Row 500@1:50

WOD:
400 meter Walking lunge

292 steps, 14:22.

Buyout:
Leg press:
200x8
380x6
470x4
560x2

Back squat A2A 135x8

Plyometric box jumps - 18" box to ground to 24" box, a few unweighted, then:
8 with 8 pounds of weight
10 with 30 pounds of weight

BW: 194

Morning run

Maybe 35 minutes, probably 4 miles, nice run.

Nate

Warmup:
Row 500@1:55

WOD:
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 70# dumbbell swings

10 rounds, 2 muscle-ups and 2 HPSUs

BW 192

Saxon Hill trail run

GPS gets all wonky in the woods, and I forgot to restart the chrono at one point. Maybe 4 miles, maybe 40 minutes? Fun run, in any case.

Trail run

Ran 2-ish in around 19-ish in Centennial Woods.

Snatch flavored

30 Wallball shots
75 pound Squat snatches, 30 reps
30 Wallball shots
75 pound Squat snatches, 30 reps
30 Wallball shots

16 something, but I had some kind off timing issue, so the time is inexact.

BW 197

Trail runs

Saxon Hill on Wednesday and Friday night, both times maybe 5k, about 30 minutes.

Annie

Warmup:
row 250@0:55

WOD:
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

11:09, a new PR!

Didn't have a lotta time, quick in and out.

BW: 192

Warmup:
Row 250@0:55

WOD:
7 rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

18:54

Buyout:
Weighted pullups 5@50, 4@60, 3@70
Pec Deck: 8@80, 8@90

BW 192

SQT

Warmup:
Row 250@0:59

WOD:
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

7:30

Buyout:

Bench press
155x8
175x8
195x6
215x2

Back Squats
135x8
225x6
275x4
325x1

BW: 197

130M repeats

10 130M repeats on 1:00 intervals.

Seemed to average around 25 seconds.

Twofers?

Warmup:
Row 250@0:56

WOD:
Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Couldn't get the hang of the 2-fer-1s, so I ended up doing 25 wallballs and 25 air squats per round.

14:51.

Buyout:
Bench - 185x3, 185x3, 195x3
Weighted pullups - 35x5, 35x5, 35x5
Pec Deck - 110x8, 110x8
Curls - 25x6, 25x8

BW: 193

Quick run...

Booked out about 1.5 miles, about a 7:34 pace. Felt good to run fast.

Burpee hell

Warmup:
Row 250M@1:00

WOD:
4 rounds for time of:
Run 400M
25 burpees

20:03

Was supposed to be 6 rounds, but I bailed out due to time constraints.

Buyout:
Bench press
135x8
155x7
175x4
195x3
215x2

BW: 193

Push it up, pull it up.

Warmup:
Row 500@1:59

WOD:
Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

Buyout:
Gentle deadlifts - 135x8, 185x8, 235x6

Curls:
55x8, 65x8, 65x8

BW: 194

Hill loop suckitude

New hill loop,

2.46 @ 21:27, 8:43 pace.

82°, 12-20MPH winds, 55% humidity

Not thrilled with the pace.