Deads and HSPUs

Warmup:
Row 500@1:54

WOD:
Five rounds for load and time of:
Deadlift, 5 reps
5 handstand push-ups

These were supposed to be ring HSPUs, but I wasn't feelin' it. Subbed regulars, 11:41 total. First round of DLs @ 335, rounds 2-5 @ 315.

Buyout:
5 pullups
1 @ +75#
3 @ +50#
5 @ +25#
5 pullups

BW 193

Still feeling cruddy overall. Coughing up gank. Blech.

Quick lunchtime run

Same loop as last time, but backwards, 2.48 miles, 20:21, 8:12 pace.

Light rain, 72°, 61% humidity, 20MPH winds with gusts to 30.

Five rounds for time of omigod my legs hate me

Warmup:
CFWU, Row 500@1:43

WOD:
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

18:38. That one's all there, particularly after a hard week.

BW:194

A fat 5K

Ran 3.62 with Jaycie, the usual loop around the house plus a stretch down by the river, 39:03. 10:48 avg. pace.

55°, 96% humidity, foggy as hell, no wind.

Warmup:
Quick-n-dirty 400M run

WOD:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

22:54 and 100% gnarly.

Buyout:
Incline vanity press
135x6
145x6
155x6
165x4

Weighted pullups
50x5
50x4
50x4
50x4

BW: 194

Indian Brook loop

1.82 miles, 20:45, 11:25 pace? GPS seemed confused, felt like I was running faster than that, but who knows. Nice run, in any case.

About 70°, 81% humidity, no wind in the trees!

Quick lunchtime run

Ran the new short hilly loop.
2.45 Miles @ 20:17, 8:17 pace. Got side stitches at about 17 minutes, sucked hard.

75°, 76% humidity, light wind

Bodyweight Mile, and a run

Monday: Bodyweight mile @ 20:05
Tuesday: Ran through tech park and over old farm road hill, maybe 25 minutes?

Morning 5K

5K on the usual route, 28:28, 8:57 pace. Felt like crap.

56°, very humid, no wind.

Elizabeth

Warmup:
Row 500
CFWU


WOD:

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

7:29, a new PR by 10 seconds.

BW: 194

Row, row row your bench

Warmup:
TRX 40/40 challenge

WOD:
For time:
Row 500 meters
165# Bench press, 30 reps
Row 1000 meters
135# Bench press, 20 reps
Row 2000 meters
135# Bench press, 10 reps

21-ish minutes. Arms were totally fried from TRX thing.

BW: 196

12 minutes to paradise

Warmup:
Row 500M @ 1:50

WOD:
Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

5 rounds.

BW: 194

800x4, 5x5

Warmup:
Row 500@1:49

WOD:
4 x 800M runs, recover as needed
5x5 deadlift

Runs at 3:13, 3:09, 3:08, 3:23 (ow)
DLs at 325, 325, 325, 325, 325

BW 192

After a long layoff, Randy.

Warmup:
Lazy row for around 400M.

WOD:
Randy
75 pound Power snatch, 75 reps for time.

8:19 vs. 10:00 last time. w00t!

Buyout:
5x5 weighted pullups
35#, 50#, 45#, 40#, 40#

BW: 192

Arnie

Warmup:
Row 500@1:51

WOD:
21 Turkish get-ups, Right arm 35#/50#/35#
50 Swings 50#
21 Overhead squats, Left arm 35#/50#/50#
50 Swings 50#
21 Overhead squats, Right arm 35#/50#/50#
50 Swings 50#
21 Turkish get-ups, Left arm 35#/50#/35#

Scaled a bit - The whole thing is supposed to be 75 pounds. This didn't seem even remotely possible at that weight.

41:38.

Buyout:
None - this kicked my ass.

BW 194

5x5 shoulder press

Warmup:
Row 500@1:49

WOD:
5x5 shoulder press
135, 135, 145(pr), 135, 135

Buyout:
Weighted pullups, various and sundry grips
7@25
5@30
3@35
4@40
4@45
7@0

BW 195

Morning 5K

Slightly different loop, missed the usual first hill - the GPS couldn't find satellites fast enough.

26:49, avg 8:40 pace.

57°, overcast, light winds, moderate humidity.

Frannie!

Warmup:
Row 500@1:55

WOD:
Fran
21-15-9 reps of
95# thruster
pullups

7:36 - a new PR!

Buyout:
Bench press
135x8
185x5
195x5
205x4
215x2

BW: 194