Hard and Fast

Millions long for immortality who don't know what to do with themselves on a rainy Sunday afternoon.

~Susan Ertz

 

Shout out to my 'nutty fresh' who is on her adventure with the Age of Sail! Hard and fast, sweetie girl!

 

WOD

Thanks USCF for the inspiration for today's work. It was almost a second day off, but agenda's changed and...cool.

5RFT 

10 DBL KB Clean&Squat (20# each only dbls available)

10 Pull up

10 Hang Power Cleans @ 65#

10 HSPU (still scaled, today it was 2 plates)

I was out of the box so a few factors changed the flow of the workout. Ran about 22 minutes and it was a brute. Mid way my forearms just blew up and really fatigued. Overall, happy the back door was open, my space was relatively clear and no one cares how much I talk to myself!

Mobility:

Primary 3

Nutrition:

Continuing on with W30v5. 

For those following along Going Primal. It would be Day 1 for the group. Plan should be made and shopping should be underway.

 

Rest, Please

Felt like some skill work, but should be resting today...anxious about my trip and sitting for so long tomorrow. Anxious from the sway of the earthquake last night. It brought back some old memories of fight or flight. A bit of a jolt up here.

Tired and sore from the last 3 days but happy :). Shoulders could use a break, so WOD on the road! Looking forward to it.

4sets of 5
KB Front squat Dbl

2 sets of 10
KB Clean & Press Dbl
Pull ups

3 RNDS of 30 seconds each
Alternating Swing 16kg
Ball slams 16#
Sprawl
Figure 8 to hold

A Good 'Clean' Day

Have needed some down time. Few simple workouts this week. Today is a good day!

WM: Run 2x200 in the new spot. Not bad. Dislocates.

Buy-in: MyMadMethods KB

A1: Pull ups 3 sets of 10, R10 - do all 3 sets
B1:Clean & Press (dbl) 2x8 @20# each - do as a 2 RND circuit
B2: Front Squat (dbl) 2-8@20#each
C1: Snatch L: 12kg 6x20 seconds on 10 off
C2: Jump rope 6x20 on 10 off
C3: Snatch R: 12 kg 6x20 seconds on 10 off

Likey :)

CFRV WOD (Wednesday's)
5RFT
3 Power Clean @95 (Rx105) first time back to this kind of weight in two weeks going smart
20 Burpees

11:03
Yeah. I miss this.

More Meeting?!

Missed the CFRV WOD, too many meetings for too long. Tired by the time I came back up the hill. Rest a bit, refuel.

WM: Jump rope 1 minute, Plank 1 minute x3

WOD:
PM today, Nice programming MyMadMethods

• A1: Front Squat (dbl) @20#, 4x5 reps - do all sets together R15
• B1: Pull up 2x10
• B2: Clean & Press (dbl) @20#, 2x10 reps - do B as a 2 RND circuit, R 60 seconds
• C1: Alt Swing @16kg,  3x10 reps each side
• C2: Ball slam 14# dynamax 3x15 reps
• C3: Burpees, yeah! 3x15 reps
• Figure 8 to Hold @16kg, 3x10 reps each side - do C as a 3 RND circuit

I love this feeling of a good hard work sweat. Beautiful,

Stats check in:
129.4
Hydration a bit low.