Did you run a straight line in the parking lot? If so I don’t feel so bad about my times from yesterday. I ran the length of the gym 3 times plus about 30′. This made for 3 turn arounds, which I think could be why mine were so much slower. Or it could be that I’m just a slow ass.
AM: front squat SB 3×5… 95-105(2)-115(1)-95-95. Felt very heavy tiday. Then Back squat protocol 1×15-20. Did 2 sets of 10 at 95lbs with 1 min. rest in between.
PM: Sprints… Fastest 15.31 and Slowest 17:35. Calves are SORE! New shoes? Running on toes? Who knows!
weird day, actually…
concluded warm up with power snatch 3-3-3-3, which really seemed like the WOD, but the WOD was 4 rounds for time, 20 burpees & 50 double unders.
Did 1 round of power cleans @ 135, then moved on to the other cause I had to get back to work…stopped after 3 rounds, which took 23:38.
This looks familiar…
Not a distant enough memory is it Robert?? Only way it coulda been worse this week, is if tomorrow’s WOD was a 5K!! Whew! Escaped that goat!!
Yes it does. My advice, sprint the first 3 at 85% if you haven’t done all out 100 yd dashes in the past 10yrs. Your hamstrings will thank me.
This was the CFFB DWOD yesterday. Only difference was CFFB used a 1:3 work:rest ratio instead of strict 90 seconds.
rest day for strength WOD
Quarter Gone Bad
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Thrusters 7,7,6,5,6 = 31
Pull Ups 7,5,5,5,5 = 27
Burpees 7,8,7,7,8 = 37
95 reps total
Hot at the lunch class! I Feel bad for the 4:30 its going to be smokin!
12.8/15.1
13.45/15.23
Goal was to stay sub-15 for each 100 but I’ll take deviating less than 2 seconds for each.
Did you run a straight line in the parking lot? If so I don’t feel so bad about my times from yesterday. I ran the length of the gym 3 times plus about 30′. This made for 3 turn arounds, which I think could be why mine were so much slower. Or it could be that I’m just a slow ass.
13.4/28 Avg was 16
hit some major pain my lower calf/shin area that slowed me up around round 4. Pushed through but never got back down below 16.
Elizabeth 6:49 rx’d, squat cleans
PR by 2:27
Nice work man
Anywhere from 13.4 to 15.8; walked off the distance for a second and third time after I finished up and realized I ran closer to 105 meters than 100.
“Quarter Gone Bad”
Five rounds for total reps of:
135 lb Thrusters, 15 seconds
Rest 45 Seconds
50 lb Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Scaled thrusters to 115lb and pullups to 25lb
Thrusters:6-5-5-5-4
Pull Ups:5-5-4-3-5
Burpees:7-7-7-7-7
Total:82
“Fran” as Rx’d
3:14
PR by over a minute and a half. Pretty upset that I didn’t get sub 3 but I’ll make it up for it next time.
That is very fast
You did great today. That was super fast!
12.44,13.5,14.06,17.26,14.5,26.97,15.4,16.2,15.53,17.56
AM: front squat SB 3×5… 95-105(2)-115(1)-95-95. Felt very heavy tiday. Then Back squat protocol 1×15-20. Did 2 sets of 10 at 95lbs with 1 min. rest in between.
PM: Sprints… Fastest 15.31 and Slowest 17:35. Calves are SORE! New shoes? Running on toes? Who knows!
weird day, actually…
concluded warm up with power snatch 3-3-3-3, which really seemed like the WOD, but the WOD was 4 rounds for time, 20 burpees & 50 double unders.
Did 1 round of power cleans @ 135, then moved on to the other cause I had to get back to work…stopped after 3 rounds, which took 23:38.