Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
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Barney Frank, Predatory Lender
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18:16 as rx’d
37:40 as Rx’d.
Finnaly managed to get a muscle-up this morning – WOO HOO!!!
19:02 – I was frustrated with my time. I wasted about 2 min. on failed attempts because of lower hanging rings. It didn’t make much of a difference in the 1st round, but after that I needed as much of a kip as I could get.
I also did the 2 rounds I cut off from Thursdays WOD in about 8-9 min.
Results from the PT test on Friday morning:
2 mile run 13:17
313 total points on a 300 point scale
3 rounds as rx’d. Got caught up on muscle ups again. Felt like I was getting better last set. Really need to practice muscle ups.
Zak, holy smokes– 313 points out of possible 300 on your PT test. Awesome job, man!
Back Squats 3×5 210-210-210 too high. Will repeat at proper depth before upping the weight
Deadlift 1×5 at 295 turned into 5 singles. Will repeat this weight before upping also.
14 mile trail run on Mt. Sano in am, then
27:29 as Rx’d then
POSE Clinic….wow!! This was incredible, thanks Russell, David and Connie. I can’t wait to apply what we learned today. I think we got a steal; 5+ hours of coaching, video analysis, training, drills, Q&A, it was awesome. It was reallly cool to see everyone’s improvement in such a short time, it was night and day. I think we’ll be seeing a lot of PR’s on the next 5k.
23:26 with assisted muscle-ups
100 burpees for time= 8:49 ( I did this to have something to compare to when the 100 day burpee challenge is over)
Pretty disappointed in myself for not being able to get a muscle up and with the time for the burpees. Hate that I missed the POSE running seminar, im sure it was great.
If you would like to be a better runner, learn the POSE method. Its that simple! I got so much out of today. I really dont know how I’m not in a wheelchair after running marathons and half-marathons with my JACKED up running form. Seriously, I believed that the more often I ran, the better I would become. Now, in hind sight it was pure stubburn determination.
I’m looking forward to the drills and conditioning practice that we learned today. I’m going to be crazy good in my age group, at the races….so watch out ladies. hehehe!!!
Connie and David are amazing teachers. I think it was a steal too. I had that money spent on some killer boots, but instead but it towards this clinic…and i am pleased.
That says alot b/c I love shoes more than running.
We need David to come once a month for a short class and refreshers. ITS CRAZY NOT TO USE his expertise more often. 🙂
Jeff, CONGRATS on the muscle up!!!!!
I knew the POSE clinic would be good, but I was really really impressed with how much of a difference Connie and David managed to make in everyone in such a short time. Really impressive work. We will have to do another one of these in the spring when its not freezing.
38:48 as rx’ed
At the NASA gym again today, which sucked because i had to travel from one end of the building to the other between MUs and SDLHPs. This time is shitty, but i probably lost 2:30 total time moving between the two. MUs are still slow as this is only the second time I’ve done them.
I really wish I could have made it to the POSE clinic. I just finished ” Born to Run”, which was the book mentioned a few days back on here and it really has me thinking about how and why we run. I hope we do have another clinic in the spring! I’m so on board.
POSE class was fantastic today! Connie and David are awesome instructors! They gave lots of good information and drills to retrain the mind and body to utilize the POSE method. The video feedback is an invaluable training aid, too. Just because you THINK you are doing something, doesn’t mean you ARE doing it! I am excited to see the improvements the changes will make in my running!
did the 5k run this morning 20:14pr, yoga then wod 4rns 11 shdp. pr on mu. then pose running course. body is shot. thanks katherine with all the help in yoga this morning has helped me alot to understand the right way to stretch before and after a workout.
21 135# Stiff Leg Deadlifts