WOD:

10 minute AMRAP:
- 15 wall ball shots
- 15 rope climb (1 time)

9 rounds + 10 wallball shots

Should have gotten 10+ rounds. I was having difficulty locking in my feet when I first jumped on the rope and that slowed me down quite a bit. And I let the wall balls mentally get to me.  Got to stay mentally positive during the WOD.

Did some olympic weightlifting and then a metcon today.  I am going to try to squeeze in an 'Oly' workout in every Tuesday before a short metcon.

(squat) Clean & jerk 5 x 185# (80%) x 3
Front Squats 5 x 220# (80%) x 2

5 rounds of
- 15 x 185# deadlifts
- 15 toes to bar

Time: 8:40

WOD:

5 rounds for time of:
- 40 double-unders
- 30 box jumps, 24"
- 20 KB swings, 1.5 pood

25:51

Got kinda crushed by the boxjumps once again.  Still a big weakness.  Double-unders were not 100%, but they are definitely getting better.

October 21st, 2011

WOD:

Run a 5K

Time: Just under 25 minutes (24:59?)

Ran a 5K on a route I have run many times starting and ending at driveway. I usually run alone, but today I ran it with my friend Ryan and his brother-in-law Tim.

My best 5k time (only 'my' course) previously was just under 26 minutes. Just before we started the run I asked Ryan's what his was and it was 21+ minutes. Then Tim said that Ryan had brought him because he was a slow runner. So when we started I had the following thoughts bouncing around in my head:

- Ryan is going run me into the ground, I can't let him get ahead of me

- I can't get beat by Tim (who is a self-proclaimed 'slow runner')

We headed out a pretty good pace. I try not to run long distances with a watch any more, because I find I either stick to too slow a pace or it can discourage me if I hit a landmark distance point in a long run and realize that I am already behind my pace based on time alone. The majority of the run I was at the front of the pack (not really in the lead, we were all running at about the same pace) because I was not going to let someone who was a 'slow runner' beat me.  BTW, slow runner my ass.

Long story short, I stayed slightly at the front the whole way until the last couple of hundred yards. At that point, Tim pulled ahead slightly and Ryan and I raced to finish side-by-side. Our time for the run was just under 25 minutes (a PR, but not a huge one) and Ryan said that the distance felt longer than a 5K. Maybe my course is a little long?

WOD:

For time, 4 rounds of:

5 muscle-ups

10 x 245# Deadlift

15 GHD sit-ps

50/100/150/200 yard sprint (sprint 50 yards every round)

Time: 15:39

2nd WOD (goal - unbroken reps)

3 rounds for time of:

- 15 wall ball shots

- 15 burpees

5:27 (all unbroken except for one accidentally dropped ball)

*Need to work on multiple muscle up in a row.*

WOD:

5 Rope climbs (15')

5 Clean & Jerks, 145#s

4 Rope climbs

4 Clean & Jerks, 165#s

3 Rope climbs

3 Clean & Jerks, 1855#s

2 Rope climbs

2 Clean & Jerks, 205#s

1 Rope climbs

1 Clean & Jerks, 225#s

Time: 10:11

Failed twice at 225, did not get under the bar fast enough/hestiated during the jerk. Took 3 attempts to get it!

Need to work on split jerks and push jerks.

WOD:

'Helen'

3 rounds for time of:

- 400 meter run

- 21 KB swings, 1.5 pood

- 12 Pull-ups

Time: 9:33

Pretty happy with under 10 minute time (45 second PR). So happy in fact that I did another later this night...

WOD #2

For time:

12-9-6

- 135 squat clean & jerks w/135#s

- Muscle-ups

Time for WOD #2: 11:33