Fight Through

 There is a harmony in autumn, and a luster in its sky, which through the summer is not heard or seen, as if it could not be, as if it had not been!  

~Percy Bysshe Shelley

One word to describe today's work ... Fu__ ! You fill in the rest ;)! At least that was my thought post wod. Thanks Blair!

SP - one day God, please ... let me break through
45/55/65/70 fail on 2/65/60x5

BR 5x5 - 65/75/85/95/105/115 last two were sketchy for a flat back off the ground
I used the Pendlay form rather than Yates

Strict T2B 15/13/11 - grip!
No Pulley - wonder if I could have used the rig ...

Really want to move to getting both sessions in the same day. These were too close together.

Conditioning

5 RNDs

• 20 OH Walking Lunges
• 100M Farmer Carry
• 20M Handstand walk

Scaled 75#/16kg/HS Wall Shoulder Taps

24:11

I thought I might want to shed a tear at the top of the last round. Joy, pain, not sure what I was feeling. My goal was least amt of breaks. WL were 10/10 right away (foot placement and balance), KBFC were a blessing. HSWST were UB through 3rd round, then 2x10.

1 mile run cool down
1 mile walk

New Normal

Every normal person, in fact, is only normal on the average. 

His ego approximates to that of the psychotic in some part or other and to a greater or lesser extent. 

~ Sigmund Freud

WARM UP
50 meter skipping for height
50 meter karioka left
50 meter back peddle
50 meter karioka right

1 round:
10 meter pigeon walk
10 down dog to up dog
30 air squat w/ 1 second pause at bottom

SKILL
Double Unders
10 minutes practice
Ladder 1-20-1

WORKOUT OF THE DAY
TEAM TRYOUT WOD 4
For Time:
100 meter sled drag (90#/45#)
500 meter row
1/2 mile air dyne sprint
5:42

I'd like to say this was fun.It is done though and hopefully I can take about 30 seconds off if I actually ever do this again. That damn AirDyne, once I hit .25 I just hit the wall. So, the intervals that I have planned to work on weekly should really help me here. It has been a month easy since I rowed, not a completely terrible time of 2:06 after the sled, but I was hoping for a sub 2. Well, at least I know where to focus effort.

CORE
Complete in any manner:
100 abmat situps
50 superman rocks
30 toes to bar
20 knees to elbows from headstand - half against the wall on these, they were pretty cool!

Double up
3pm

A.
Five sets of:
Snatch x 1.1
(rest 10 seconds between singles) 75#
Rest 2-3 minutes

Today's mantra ... just keep doing the work. That is how to get better.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50% 40
* Set 2 – 5 reps @ 60% 45
* Set 3 – 5 reps @ 70% 50
* Sets 4-9 – 3 reps @ 85-90% 55
* Set 10 – 10 reps @ 55-65% 45
Rest 90 seconds to 2 minutes between sets.


C.
Leaving this one out for the CFA workout above today. Work done in the morning. Tired and ready for dinner.

Week( 3), 2, 1 ... Go!

 “They always say time changes things, but you actually have to change them yourself.”
~ Andy Warhol


 Workout of the Day
A.
Six sets of:
2-Position Snatch
(high hang, then mid-thigh)
Rest 30 seconds between sets. Do it right, clean, crisp movements.
45#

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

These were work at the end.

C.
Three sets of:
Dips (with a hold) x 10-15 reps @ 20X2 - no rings to work with, went dip and hold

Rest 30 seconds
Chest-to-Bar Pull-Ups x 8 Reps
(all pull-ups should be strict – a little bit of body english at the top is acceptable)
Rest 30 seconds

D.
For time:
20 Burpees
80 Double-Unders
15 Burpees
60 Double-Unders
10 Burpees
40 Double-Unders

5 Burpees



7 (ish) minutes, timer out, work done though, ugh. Flushed, sweaty gal.