Free Class workout-
21-18-15-12-9-6-3 reps for time of:
Benchmark Class Workout-
Five rounds for time of:
95 pound overhead squat, 15 reps
8:52 – 4:00 WOD as rx’d
8:48 4:00pm WOD as rx’d
Should have been around 12:45, but the last 3 OHS took me a while. Sorry about the tantrum, need to quit acting like a 4 year old when things don’t go my way.
400 m row
Rounds 1,2,4 unbroken, rd 3 accidentally dropped the bar on rep 8, and on rd 5 lost it with 2 reps left. I was very pleased with the workout tonight. This is the best my OHS have felt…Ever! Getting better at engaging the posterior chain. It’s kinda fun to figure out that i actually have one. Going to continue with my focus on correction exercises. So far so good.
4pm WOD – 7:10, but with 18″ box (trying to work the skill of rebounding with no breaks)
5pm WOD – first time for Nancy. 13:18 with 45# bar OHS. Probably could have gone to 65# or 75#, but never done that many OHS so wasn’t sure what would happen.
Good to get back to CF after 12-day hiatus. All my boys and wife had the flu, then I was racing last weekend, and on the West Coast this past week for work. See link for details for latest ultrarunning adventure:
10:49 4:00pm WOD as rx’d
Couldn’t get away from the ER before 1700, so I stopped by a GloboGym on the way home. Those places are an interesting collection of the blind leading the willing. Lots of 20-somethings standing around blathering on about MMA, carb cycling, supplements and the beneficial effects of the leg press on HGH levels. Effort, sweat, blood and chalk… not so much. They left those for me.
5/3/1 Squat: 225(5)-255(3)-285(6)
5/3/1 Press: 135(5)-145(3)-165(5)
5×3 Power Cleans: 185 across sets
Weighted Pull Ups: 25(5)-36(3)-45(1)-55(1)-70(1)-80(1)-90(1)
Farmers Walk with 1.5pd KBs 2 laps around the gym
One of the 20-somethings in a string tank top came over to me during the Power Cleans and says: “Dude, your making us look bad…”
I offered to let him work in with me and he put his hands up and walked away.