7/05 Filthy 50
For time:
50 Box jump (21”)
50 Jumping pull-ups
50 Kettlebell swings (1pood)
50 steps Walking Lunge
50 Knees to elbows
50 Push press (45#)
50 Back extensions
50 Wall balls (#14)
50 Burpees
50 Double unders
OMG, I love chippers… my first filthy 50 and it was delightfully awful.
did this @ home: subbed KTE with TTB… pretty broken up but v-short breaks … I really couldn’t scale too much ... had to go 45# bar, 1 pood KB and 14# ball because that’s all we’ve got @ home... I’m a dork because I actually got through the first 25 pullups before I realised that they were jumping .... gonna be sore…
my goal was sub 30:00 … 29:34 … YEAH BABY!!!
7/8 Ouch
Favorite quote of the day: “Definitely love the crackhouse feel to this box…”
I don’t know WTF I did to my knees this week, but they’re still swollen and “aching” … prolly didn’t help that I worked out this week too.
So yesterday and today … RICE RICE RICE… I miss my box.
7/12
A1 10x10yd Farmers Carry (135/95 or 40% of 1RM DL)
B1 Skin-the-cat
C1 Turkish Get-Up 10x per arm
10min AMRAP
Walking Lunges (from bar to wall)
5 CTB Pull-ups
Walking Lunges (from wall to bar)
5 Wall Climbs
Post-WOD: 4×15 Back Extensions
oh yeah … as I was updating BTWB, I noticed I forgot to add this … 4 rounds, 2 pullups … V-V-Awkward/Awful looking wall climbs … getting arms and legs to work concurrently was a challenge!
7/13 Makeup
Strength
Press: Advanced 5×2 @ 92% (85# rounded from 87.4)
Was ok until i failed in my last press … started rising on my toes a little so i know i wasn’t keeping body tight and my heels pressed
Workout of the Day
CFC Home WOD @ 19:59!!! (woo! just under my goal of 20:00 and within the 25 Min Cap)
- 18 Deadlift (70#)
- 400 M Run
- 15 Front Squat (70#)
- 400m Run
- 12 Power Cleans (70#)
- 400m Run
- 9 Cleans (70#)
- 400m Run
- 6 Power Snatch (70#)
- 400m Run
- 3 Snatch (70#)
- 400m Run
doh, housebound again, but i managed to get in WOD in @ home and work on presses 5×2 @ 85. Was ok until i failed in my last press … started rising on my toes a little so i know i wasn’t keeping body tight and my heels pressed.
Wed WOD 19:59 @ 70# (yay! made my sub 20min goal)
7/15
Deadlift @ 135-150-135-135
Intermediate 4×3 @ 86%
form over function ... today was another non-good lifting day. sore, lazy core, and feeling weak from days prior.
5 Rounds, each for time: (3:00 Cap/ Round)
10 Pull-ups (Vested if possible)
15 Clapping Push-ups (Vested if possible)
20 SDHP (95#/65#)
Rest the exact amount of time it took you to finish the round.
2:14 and 3:00 ... I buggered this up by resting for 1:00 when I lost track of my heat delay ... Jason and I finished around 23:something
oooph … SDHP fun … bouncing pushup thingys not so much … fun WOD though! Jason and Ali rule :)
7/16 “Daniel”
For time @ 21:47
50 Pull-ups
400m Run
21 Thrusters (95/75)
800m Run
21 Thrusters
400m Run
50 Pull-ups
OMG! I totally KA-RUSHED this WOD! Pullups totally unbroken, thrusters light and easy, I lapped Matt at least twice during the runs…
... and then I woke up … with a TERRIBLE hangover from last night. Some people drink … but me? Bacon cheeseburger and fries… it was a delish treat as Kori and I talked about allergies, babies, and biochem (don’t judge, Bryce!). Birthdaypalooza was AWESOME.
No matter, I envisioned Skins telling me to HTFU and then finished Daniel @ 21:47 w/ 65# … in this gawsh-awful heat. I wanna go back to bed.
Oh yeah, just got back from canoeing (can this count as Post-WOD?) and expedition-specific stuff (3:1 z-pulley, self-arrest, 200# recovery, and sandbag throwing). Matt has no compassion for my cheat-meal hangover.
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