sore throat... boo!

Kelly revisited

since my wrist was hurting still I did some one arm snatch and a long wod.

one arm snatch up to 115# missed 125#, whateves

Kelly
5 rds
400m run
30 wall ball
30 box jump 24"
me: 28:36
last time 29:27
Jeez this seemed harder than I remember. It could be the 5k yesterday but i do not accept excuses.

my freakin wrist again!

somehow I hurt my wrist while cleaning the bathroom. so i ran a 5k instead of pouting. every time i think my wrist is getting back to 100% it pops back out

run 5k
me 26:15
I have never ran a timed 5k distance so it was a good starting point to build up from. i guess.

Joc and Kyle conspire to beat me.

snatch grip deadlift 3x3 185#
snatch high pull 5x1 185#
snatch balance 3x1 95#

wod
20-15-10....originally had a set of 5 at the end, more on this later.
OHS 95#
box jump 20"

me: 4:06
joc: 4:04
I thought we had another set of 5 to go and missed one of my last box jumps and took too long to reset and Joc beat me. I thought I had another round to catch her on then she starts saying shes done and apparently it was said that the round of 5 was dropped from the wod right before we started, I was so in the zone that i missed that change. f*ckers. :)

a bit slugish

front squat
165x5
215x3
255x2
275x2
295x2
probably should have gotten to about 315x2 but i wasnt sure how much to do and ran outta time.

WOD
on the minute for 15
2 pcleans 205#
3 clap pushups
4 CTB pullups
50m run
got about 12 rounds total. my wrist was feeling compromised so I just wasnt really feeling it today.

Strict press 5x3 115x3 145x3 185x3 205x3 215x1
500 run 10pc 135# 25 box 20"
300 7 pc 155# 20 box
200 5 pc 185# 15
100 3 pc 205# 10
50 1 pc 225# 5 me10:41

I'm almost as "strong" as Kyle

OHS has been hard for me since I hurt my wrist, well heck it has always been hard for me.  It is amazing how much your shoulders can lose flexibility if you dont do OHS very much.
OHS
95x5
135x3
155x3
175x3
195x3
215x3
225x1
240x1PR by 5 pounds. plus that was 6 or more months ago with out doing OHS very much since then
265x missx2

then heavy helenish wod
3 rds
2min rest
2 rounds
1 min rest but Sam forgot so I got 2 mins rest this time as well
1 rd
each round consists of 200m run, 11 kb 88#, 6 ctb pull ups

3rds- 5:17 then 2 min rest
2rds start at 7:17- 10:47
1 rd start at 12:47- 14:28
so a fast heavy helen time would be around 10 mins?

lots o' stuff to do

was kinda in a rush so did a wod with Jason before the 5:30pm class.

5 rds
200m run
5 pcleans 155#
5 fsquat
5 pjerk

me: 12:36 after about 5 sees candies... im on a roll with this candy thing.:)

so what if i dont go to the gym?

Two rest days in a row and i went to marinis and decorated gingerbread houses, i think i might puke. :)

Row 1000m
Me 3:07.7
Holy moly I was cooked after this. Then
5 rds
3 snatch 135#
6 ball slams 40#
9 ring dips
45 second rest between rounds
31,30,30,37,48

Gorda Fran is hard...

Jerk
135x1
185x1
235x1
275x miss
185x1
185x1 with Joc coaching me
235x1 "    "       "        "
275x1 easy..... jump it up stoopid

Gorda Fran
21, 15, 9
thrusters 135#
pull ups

me: 8:08

Holy smokes, those thrusters get hard. The first set I felt like i could probably do all 21 in a row, but would have been blasted so I did about 15 but by the second round I was toast. Too many breaks. Im pretty sure Kyle kicked my arse on this.

CF football wod... hard

9 Deadlift 315#
1 Resisted Run
9 Pull ups
6 DL
2 RR
6 PU
3 DL
3 RR
3 PU

me: 6:05
Probably one of the hardest WODs i have done in a long time. I was on my back for a good 10 minutes after I was done.

Sunday Hero Wod- Badger

Since today was Sunday that my hero wod day, Badger was the choice... Danile did ity with me and got an early lead which i just couldnt make up.

Badger
3rds
30 squat cleans 95#
30 pull ups
800m run

me-: 32:40

Did sets of 5 on the squat cleans and sets of 10 on the pullups. Im not sure if its faster to do them in smaller sets with smaller breaks or bigger sets with slightly bigger breaks.

The Volkswagon revisited

taught 2 classes today, everyone was really cool and fun. I'm so great.

Volkswagon
21, 15, 9
Bench press BW
pull ups
me- 5:28

last time was just over 6 minutes and I missed the last rep and had to have it pulled off my chest which cost some time. This time i made sure the last set was broken up as much as it needed to be. It is amazing how hard body weight bench can get after the first 21. :)

I should run fast all the time.

bent over row work
95x8
95x8
145x8
195x8
195x8 i have tight hamstrings:)

WOD
12 rounds
5 kb swing 2 pood
7 box jump 30"
100m run

me 12:53
Shoulda run faster but just couldnt get my butt in gear. Cycling high box jumps is fast and feels kinda scary when you get tired. Fun wod tho.

feeling pretty good, i do not like rowing though

Deadlift 5x3 find new 3rm
135x3
225x3
315x3
405x3
435x3
455x3  I was pretty happy with 455 as a 3RM i think I might be able to do more in an amplified setting like a comp but probably not too much more.

WOD
100m row
20 pushups
150m row
15pu
200m row
10 pu
250m row
5 pu
300m row
 the time you keep track of is your 500m row ETA. I kept mine around 1:22 excet for the last 300 was more like 1:24.. i no like row.