Lately posting late

From Tuesday....

Four rounds, within 5:00

5 front squats, from floor

5 burpees

AirDyne for calories

109 total

Going away WOD

Good time at Systematic CrossFit for our going away. Potluck and workout.

5 rds, for time

200m weighted run

12 pull ups

6 clean and jerks

Used a 45lb plate for runs and c&j.

12:28

Feeling Outlaw again

Went bak to the Way. Need to revitalize my training. May not have the stamina to stay at it 100% but we shall see.

Today:

15 minutes to snatch-hit 170lbs

15 minutes to clean & jerk-went up to 185 without jerking, went back to 135 and worked back to 185, 3x fail at 195

Then

5 rds, 1:00 max effort air dyne 1:00 just spinning the flywheel

Rest 2:00, Then

5:00 AMRAP

1 rope climb

10 deficit HSPUs

20 double unders

2+1+4

FGB revisited

Yesterday evening hit tabata FGB.

:20 work :10 rest for 8 rds of

Wallballs (6)

Box jumps (10)

SDLHP (7)

Push press (8)

Row for calories (4)

(#) was lowest scored rd

Barbara beat down

Five rds, for time:

20 pull ups

30 push ups

40 sit ups

50 air squats

3:00 rest after each round

3:14

10:00

16:48

2?:??

30:42

Had to fight back some vomit, not proud to say it...

Clean & run

1 hour to find a heavy clean and jerk

210, got under 215 but couldn't stand it up.

Then ran ~3.3 miles, ~24:00.

"Hansen"

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

39:24.

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

"Hansen"

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

39:24.

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Nancy + Hills = suck it

Quick warm up (which should have included a run but did not).

Nancy

400m run

15 OHS @95lbs

13:00

F()ck those hills

Run in the sun

Today should have been the Frogman Challenge. Kinda wish it had gone as planned, but what can you do?

5 rds, for time:

1rope climb

6 kb swings @53lbs

9 burpees

5:05

Ran home, ~3 miles in ~24:00, easy pace.

Last night

A day late posting this, but que sera, sera...

Partner WOD

P1 does 500m row while P2 does 10xOHS@115# then ME muscle ups.

Four rounds: 6,7,6,6 in 15:31

Goodbye is hard

Today I said two goodbyes.

I participated in the Hotshots 19 workout, and as part of the community said goodbye to 19 brave firefighters who have their lives for their community.

6rds for time

30 air squats

19 power cleans at 135lbs

7 strict pull ups

400m run

32:11

We also said goodbye to Lemon, our four year old Boston Terrier. We found her a good home, she will be well loved and cared for. She's a great girl who has the family she deserves.

Two-fer

Warm up

Then

"Annie"

50-40-30-20-10

Double unders

Sit ups

And then

3rd-"DT" @155

12 deadlifts

9 hang power cleans

6 push jerks

Aaa and then...

Taught two hours of class.

Swim and ruck run

Fin 100m or warm up

25m sprints on the :30x8

50m brick swim in the 1:00x4

3 rds on the 2:00 of;

5 pool dips, head under water on each

25m swim

5 burpees

25m sprint w/dive

Ran home, ~1.5 miles.

Late WOD

Row, 50 UB double unders & mobility.

3 rds, 1:00 rest after each.

3x135# power snatch

5 strict pull ups

7 30# ball slams

Ten or so minutes later

"Diane"

21,15,9

225 deadlift

Hand stand push ups (regionals strict)

PR of 7:09

Combat Fitness Test

It too early for this old man.

800m run in boots: 2:46

2:00 ammo can push presses: 103

maneuver under fire: 2:41

296/300

Don't miss the grenade. Word.

At 1330, went to the pool for two swim WODs.

1. 3rds of 25m swim, 3 touch n' go, 25m swim, 3 dips, 3 hand release push ups

2. Sprint 25m every :30 x5, then 4x 25m Brick swim every 1:00

Wallballs and such

Five minutes on the air dyne bike to warm up.

Worked up to a heavy set of 1 Clean + 3 Split Jerks: 195

Then 3 sets of 3 squat cleans, touch and go @160.

50-40-30-20-10 sets of unbroken wallballs @8ft target w/20lb ball in 6:23

5:00 row to cool down, 1104 @2:10 pace.

Brick loves lamp (& burpees)

Bike to the pool for a warm up.

Some swim practice: skulling drills and brick carrying technique.

Then AMRAP10:

25m swim

15 burpees

7rds. Carrying the brick, 2,3, & 7

Boots 'n Birthday

Ran in boots for a warm up, got to get ready for the CFT.

1x500m w/35lb vest

1k without

Five rounds with a team

10x95lb push press

High handle prowler push @255, down and back

10 pull ups

1:00 air dyne active rest

Birthday burpees-raced a two man team, they each did 19, I did 38, they only beat me by 1.

Forget to blog? I'm forgetting whole days.

Can't remember if I even worked out Wednesday, but I know I didn't on Thursday or Friday.

Today:

1k row

3 rds of 20 lunges, 15 dips, 10 pull ups, 5 dumbbell burpee/clean/thruster combos w/30lb DBs

8 rds

Dive, 25m swim, 5 HR push ups, 5 squats

Then,

3 rds

50m brick swim, 5 poolside dips, 10 OHS 5 w/brick in each hand