Deads and OHS

Warmup:
Row 500@1:58

WOD:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

13:40

Buyout: 
100 feet of tire flips

BW: 196

Pull your balls to the wall

Warmup:
Row 500@1:57

WOD:
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

10:27

I think having the pullup bar back upstairs is helping; pullups went well today.

Buyout:
Bench 135x8, 185x6, 205x4, 215x2, 225x1

BW: 196

Hill repeats

Ran some hill repeats on Old Farm Road.  I need to find a taller hill.  This one is steep but too short.

http://connect.garmin.com/activity/54630256

5 miles in the morning

Interesting new route near the office. 

http://connect.garmin.com/activity/54535294

61°, cloudy and drizzly, windy.

400M intervals

400M intervals at the track in Essex.

http://connect.garmin.com/activity/54431716

50°, partly sunny, no wind

Cindy and a jerk...

Warmup: 
Row 500@1:50

WOD:
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

21:13 using 185 for Clean and Jerk.  Good stuff!

BW: 197

Long run

9.62 miles straight up.  Yech.  This was hard.  On the plus side, the scenery was beautiful! 

Thruster singles

Warmup:
Row 500@1:54

WOD:
7x1 Thruster singles
175, 195, 205, 215, 195, 195(f), 175

BW: 196

800M repeats

 I thought I'd done four, but apparently I can't count. 

http://connect.garmin.com/activity/53915266

5x5 extravaganza

Warmup:
Row 500@1:48

WOD:
5x5 weighted pullups
5x5 flat bench

Pullups @ 35, 35, 35, 35, 35
Bench @ 185, 195, 195, 195, 195

Buyout:
Pec deck 8@90, 8@100, 8@110
Barbell curls 8@40, 8@50, 6@60

3 minutes jump rope drills

BW: 196

5K

5K on the usual route.  8:13 pace, 25:34. 

http://connect.garmin.com/activity/53732640

DIY WOD LOL

Warmup:
Modified CFWU

WOD:
3 rounds for time of:
30 dumbbell swings, 40# dumbbell
30 situps

10:01

BW: 199

Strong like bull

Warmup:
Row 500M @ 1:55

WOD:
4 rounds of max reps of:
Pushups, Pullups and 315# deadlifts

Pushups @ 20, 20, 18, 16
Pullups @ 10, 10, 7, 8
Deadlifts @ 5, 5, 4, 4

Deadlifts have gotten weak.

BW: 198

400M intervals

4x400M intervals, 1:00 rest

Details here:
http://connect.garmin.com/activity/53595769

Long run

From E&J's  house to the causeway and back, 9.00 miles, 1:26:08, 9:34 pace.  That kicked my ass.

http://connect.garmin.com/activity/53497037

Burpee extravaganza

Warmup:
Row 500@1:55

WOD:
3 rounds for time of:
135# Hang power cleans, 15 reps.
15 Burpees

11:18

Buyout:
Bodyweight bench max reps, 1:00 rest between rounds, 5 rounds
5, 5, 4,, 3, 4

BW: 196

Morning Run

4 rounds of hill repeats on the hill near the office.  All in the 1:21 range

Inverted fun

Warmup:
Row 500@2:03

WOD:
The WOD was 100M of handstand walk, which is utterly beyond my meager handstand skills as of now.  Instead, I did 15 minutes of shuffling back and forth against a wall as well as learning how to ditch. 

Buyout: 
Finished up with weighted pullups
10 regular pullups, then 50#x3, 50#x3, 50#x3, 50#x3, 75#x1.5, 75#x1, 75#x1.5, then 5 regular pullups then one super slow descent. 

BW: 195

Morning run - 10K

Back to some longer distances.  6+ miles on the usual route .  It went pretty well at 57:29, either a 9:13 pace if you believe the Garmin's distance of 6.20 or a 9:04 pace if you believe the gmaps distance of 6.34. 

One armed snatch...

Warmup:
Row 500@1:57

WOD:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

15:18.  Just didn't have it today.

Buyout:
Front squat singles x 7 185, 205, 225, 245, 225, 225, 225
Incline bench 5x7 165, 165, 165, 165, 165, 155, 155

BW: 197

Morning run

Hill repeats on Old Farm road

Warmup: 0.69 @ 8:22 pace

Repeats at:

1:27 (8:36 pace)
1:21 (7:58 pace)
1:24 (8:29 pace)

Back to the barn @ 7:46 pace

2X Intervals

2x12 minute bouts. 2 minute rest between.

Round 1: 1.46 miles, 8:14 pace
Round 2: 1.40 miles, 8:34 pace

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Zee bench and zee pullups

Warmup:
Row 500@1:54


WOD:

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Bench at 135x8, then 2x205, 215, 215, 215, 205, 205, 205,  195, 195, 195, then 135x10. 


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

11 rounds. 

Buyout:
3 minutes of jump rope drills


BW 196

Morning run, and morning run!

Ran 5K, 26:26, 8:32 pace, then ran into Matt and Kate, and ran another 5K with them at about a 9:40 pace. 

Snatch, clean and jerk and AMRAP fun

Warmup:
Row 500@1:54

WOD:
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Snatch @ 70Kg
C&J @ 93Kg
3 rounds for a total of 126 reps
Grand total of 289.

Buyout:
Ab work - 8 GHD situps, 6 weighted GHD situps @ 25#, 20 ball situps, no rest between rounds

BW: 194

Warmup:
Row 500@1:58

WOD:
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

21:45 vs.19:41 last time.  Slackin! 

BW: 194

Morning Run

2.25 miles @ 23:42, 10:32 pace.  45°, sunny. 

Jack

Warmup:
Row 500@1:58

WOD:
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

7 rounds.

Buyout:
Bench press 135x8, 155x6, 175x5, 195x3

BW: 196

Dead pushups

Warmup:
Row 500@1:49

WOD:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

18:54. 

Buyout:
10 GHD situps, 10 leg raises, 10 situps
5 Weighted pullups @ 50#, 8 clapping pullups, 8 L-pullups, 8x25# curls

BW: 193