Cycle 9 - Already?!

“Change. Adapt. Bend so as not to be broken. Let opportunity guide your actions.” 

― Wayne Gerard Trotman

Run 1 mi
Just keep doing these, they will someday again be enjoyable ;)

30 (perfect) Snatches - 10@45, 10@55, 10@65
Got into the squat on the first 20, then pwr. How perfect is that?!

EMOTM 10 min
DBL KB Floor Press @16kg
These got hard around 6 min, keeping it even on the way up.

AMRAP 3 min
Floor Press w/bar @75#
This was strange as there is no rack, no spotter which is why I opted for KBs on the EMOTM and I tried them off of the floor. Not optimal but once the bar was up it was ok it was more than 60% but that's ok, the KBs were less than 90%. Compromise!
29  


3RNDs
20 Myotatic sit up
10 Rope pull up (hahaha used seat belt strap, no rope!)

OHCarry 400yds @75#

I cannot believe how tired I was after this work. Low energy afternoon, but had to pony up for the 5pm KB class.

I can't even count this as a workout, but I was sweating and enjoyed the movements for 25 minutes :) So somewhat similar to the crazy row metcon for L2 finisher for D1.

10-20-30-40
Ball Slams @18#
KB Swing - low heavy 20kg
Figure 8 to Hold 20kg
KB Press R/L @8kg
KB Bent Row @8kg

Running through the GourmetNutrition, Cookbook for the Fit Food Lover, Precision Nutrition. Forgot how much I enjoyed that one! JB, always a pleasure. Picked the 'Classy Chicken' for the post workout feast and a small 'rita'.

Now ... a little BrainGames with the family and bedtime came early. BOOM!


http://www.gourmetnutrition.com

Anticipation

 “It is a good idea to be alone in a garden at dawn or dark so that all its shy presence may haunt you and possess you in a reverie of suspended thought.” ~James Douglas

Warm
500 Row

Skills
Rope Climbs 4
High Hip Swing
Reverse MU practice

Strength
5-5-5-5-5-5
Speed Squat @50% 1RM

Suspension Work
3 RNDS x15
Suspended Pendulum
Suspended Mtn Climber
Suspended Row to Scramble
Suspended Jumping Pistols

Burn Baby Burn

Backsquat
1-1-1
140 PR

3RFT
3 Rope climbs
21 Dips - banded on rings
50 Squats

16:54

Definately feeling the dips and climbs in the shoulders. Good feeling ;-)

Twisted Deck~

Deck of Cards with a bit of a Twist

Hearts = V ups
Diamonds = Jump squats
Spades = KB swings
Clubs = YEAH Burpees!

Ace = 1 rope climb
Joker = R400

20 minute time cap
Start with 800R

YES! Thanks EJ for hanging around and keeping on deck! I have to admit, while coaching this WOD twice this morning it felt as though karma was in the cards. Amazing how they rolled out and yet when it was my turn, though I ripped through them alone, it was a love/hate game.

Work totals:

2 rope climbs
1-R400
71- V ups
48- Jump squats
66- KB swings 35# (OHS)
37- Burpees

Monday already?!

WOD

5RNDS
15 Burpees
15 Pull ups

7:54

Some fatigue today, though not muscular. Just slow extracellular matrix it felt like. So pull ups could have been unbroken last 3 rounds, next time~ just don't let go! Burpees felt excellent ;-) yeah burpees!

Wendler 5/3/1
Press 3,3,3+ (5) very fatigued today, presses over 3 felt like a ton

Skills:
Rope climb
too much fatigue...theme here?? didn't even feel like

WM
R400
2 min arm & shoulder
5 push ups
2 min hips & legs
10 squats
10 ghd sit ups
10 ghd hip xtention/good mornings

Get to it!

AM - 500 yd swim, just enough to get wet and stretch out.

CF WOD today was great! All soreness gone. Form felt good. Love warming up with the Med Ball Cleans.

Warm up
R200
10 squats
10 pull ups
5 push ups
10 GHD
R400
5 push ups
10 KB Swing 16kg/35#
10 GHD
R800

7 RNDS
3 Power Cleans (Rx 135/Actual 80#)
4 HSPU (scaled w/plate & AbMat)

Time - 3:18
Definately should have upped the weight, however hit 80% 1RM.

Skills:
Rope climb
Deck squats
Hanging leg raises
HSPU depth
KB Snatch R/L 12kg/26#

100 Challenge
22 Dbl unders
22 Push ups

Traps on fire!

Feeling the last two WOD's today. Tension headache, traps on fire, heat, damn! Don't feel like taking the day off, but will not push it and add work on skills.

5-3-3-1-1
Jerk

1RM 100#
Bummer, it wasn't a struggle but the next weight up just didn't feel right. Since I am in no injury mode...attempt foiled. Next time~

Skills work:
OHS 45# 20
Rope climb - to the knot
Deck squats 20 - come on pistol!
Handstand hold 1 min
KB Snatches R/L 12kg/26# - 10 ea
Dbl Unders - 18 consecutive, 50 total

100 Challenge
21 Dbl Unders
21 Push ups