Love that sub-10 time domain

Workout of the Day:
21-15-9 reps for time of:
225 95 pound Back squat
2 1 pood Kettlebell swing

My time: 9:09

 My glutes are soo sore today. Felt good in the low bar position. I probably could have gone heavier, but I wanted to finish sub-10. 

 

 

Overhead Squat 3-3-3-3-3

Totally Optional ‘Lightning Round!’
12-9-6 reps
For time: 
Overhead Squat 135 45 lbs
Burpee Pull ups

 

45-55-65(2)-65-70

My time 5:40

Kept it light so I can go lightening fast. Happy. 

 

 

 

Blogger is getting on my nerves.

This was HORRIBLE. I pulled it from the compiled list of bodyweight exercises from HQ, I did tweak it by adding the overhead portion to the lunge. 

I won't bore you with the details, but by the end of round 1 I was pretty miserable already. I'm glad to average about 5:15 a round. The walking lunge was gross, and I only used 5# dumbbells. I could hardly support the weight overhead cause my mid-line was taxed from the sit ups. 

Oy. 

I need to get back to Love

For time:

800 meter sprint ROW

Rest precisely 3 minutes, then perform 3 rounds of:

7 Front Squats 155lbs 65lbs (from the ground)

14 oh walking lunges with 45lb 15lb plate

7 burpees

I arrived to the box and thought to jog a mile to warm up. I didn't stop once. I'm happy about that. I kept an easy pace. Afterwards I got this crazy headache, like a migraine that made my head just throb painfully. I was on the fence about even doing the WOD, but was convinced by C-Rose. I knew I didn't want to run, so I rowed. I didn't really warm up my front squat, so the 65#s was a shot in the dark. It was definitely difficult. I hurriedly grabbed a 15# plate for my walking lunges when I should have grabbed 25#. 

Either way, this WOD sucked more than I could have anticipated. I went hard on the row, and kept a 2:30 pace; I haven't rowed in 2 months. It gassed me. 

After the break, I realized 4 reps into the FS that  65#s was too advantages(sp?) for myself whom has not done multiple rep front squats in a WOD in a really long time. I did do the 1x5 FS WOD last week, but 65#s was my max weight. I hope I didn't fuck my back up; I wasn't hurting during the WOD. I'll find out tonight when I sleep if my back/hip are jacked. 

I no longer have the attention span to finish this blog entry. 

I must go and get centered. 

Speak truthfully

Five rounds for time of:

15 foot L-rope climb, 1 ascent (anchored)

5 Parallette handstand push-ups  Tripod on the box

45 pound barbell One-legged overhead squat, 10 reps  20 lunges, 10# overhead

The rope climb was difficult today. Tripod on the box challenging. It always is. And the lunges were ok. They were just time consuming. 

My hip/back is pretty inflamed. My hips are just sore from the volume of wall ball and box jumps I did yesterday. 

Tomorrow, is DT, which is heavy heavy heavy. So I'm thinking of doing shuttle runs tomorrow, at intervals. And of course work on  my ring dips and muscle up transition. 

I take back all those words...

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 burpees

Let trailing knee gently kiss the ground on each lunge.

12 days have past since I did my last WOD. Almost 2 weeks. Yikes. I don't like that. This WOD was definitely an interesting one to come back to. I did this couplet in June of 2010.  I remember it very well because I had injured my shoulder doing burpees. Myself, Diso and Zeb were confounded about it. It was when I was doing the push up portion that I felt a jolt of electricity in my left shoulder. 

So today, instead of using a 10# plate overhead, I carried a 25# barbell. The lunges got tough the last 10 meters of every round. It was my legs going dead; I felt really strong with the barbell over head, my shoulders really locked out--- my core felt solid. I giggle reading my comment that my abs were already sore so soon after doing an overhead lunges at 15#s. I'm happy to see improvement in my scaling "up."

The burpees were wretched. I literally burped everytime I threw my body to the ground. I felt sick and nauseous well into round 2. After I called time, I collapsed on my back and felt all my blood rush back into y head. I sat up and felt a terrible headache come on. First thing I thought of was my food intake in the past 2 weeks since getting off my cleanse; I've been eating like shit. Poop, if I hadn't eaten that flakey french toast and tater tots for breakfast.... yea, not even a like of protein in that meal... maybe I wouldn't be feeling like death right now. 

Tomorrow is a new day, new WOD.