Diane

Warmup:
Row 500@1:55


WOD:

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Buyout:
Situps - 3x50
Weighted pullups: 7@25, 5@35, 4@50

BW: 199

400M intervals

Closer to 350M, as it turns out...

http://connect.garmin.com/activity/58408355

Post turkey day

5 miles following the course of the Bill Luti 5 miler.

http://connect.garmin.com/activity/58408351

Nancy boy does Nancy

Warmup:
Row 500@1:43



WOD:

"Nancy"

5 rounds for time of:
400 M run
95 pound overhead squat, 15 reps

21:07.  Better than last time, but waaaaaaaaaaay off PR of 17:58.  I did 80% of it barefoot, which was harder than I thought it would be.  I still need to work on my barefoot stride, and definitely need to toughen up the balls of my feet.

Buyout:
Bench press 135x8, 155x8, 175x6, 195x4, 215x2

BW 200(!)

Hang Power Cleans

Warmup:
Row 500@1:53

WOD:
7 rounds of hang power clean triples
155, 165, 175, 185, 175, 175, 165


Buyout:
Pullups of varying grips, 36 reps total
Leg press 270x8, 450x6, 540x4, 630x1
Jump rope drills, 3 minutes

Doing the pullups with the cleans was taxing on the grip!

BW 199

Return to the gym...

After about a three week layoff, I'm back in the gym today.

Warmup:
Row 500M @ 1:40

WOD:
12 minute AMRAP of:
Run 400M
Deadlift 315x5

Managed 3 rounds plus the run. 

Buyout:
Incline Bench: 135x8, 155x6, 175x4, 195x2
Weighted Pullups: 25x8, 50x5, 75x1.5, 85x1

BW: 198

Nice mellow run this morning in Sunny Florida.


5K along Hollywood Beach. 

Cruised it at 25 minutes, 8:04 pace.  Felt good to run again after the half.  

Half Marathon

Shelburne Half Marathon

http://connect.garmin.com/activity/55879907

Ran 2:16:16.  Ran with Matt the first half, then he sent me on my way at about mile 7.  Nice day for a run, had a nasty cramp at the tail end, but otherwise it went fine.  Felt OK for running the thing with a head cold.  Blech!