Goat Practice

Amazing!  Lalanne does a near perfect job programming for my goats and areas that I need to drill.  Today was no different.

Warm Up

100 doubles - 4 burpees for every miss.  Nailed 46 straight before a miss and then had major problems!  Must have done 20-30 burpees

150 Hollow Rocks- tough

Push Jerk - 5, 5, 5, 5, 5

Used 155

WOD
800m run
21 strict press 95lbs
21 push press 95lbs
21 push jerk 95lbs
800 run

1:10 first 400 and then finished in 2:24
Did well in first press - 10 and then sets of 5 or so
Finished all the lifts at 10:00
first out on the run.  Got past at the 600 meter mark.

Total time 12:54

Salesforce at Lalanne Fitness

Super big turnout at Lalanne Fitness from the salesforce crew. We were about 10 strong.

Warm Up

800m run
3rounds of
10 pullups
10 pushups
10 Back Extensions
10 OHS
10 Ab Mat Situps

Jerk -

3x3x3x3x3
135, 165,185,185,185

Nancy
5 rounds of
15 OHS
400M

Time 12:35 Took about 2 minutes of my time

Rest Day Travel Day

Lately I have found that all of my rest days are on days with a heavy travel schedule.   With Logan Aiport still closed I had to fly out of NY metro.   I got a late start and ended up in heavy traffic on the way to Newark so I missed my flight scheduled out o Newark.  Drove back over the GW Bridge to JFK and cooled my heels for awhile.   Got into SFO late.   Very long day 6 hours in the car and the 6+ hours in the plane.

Black and Blue

Irene messed up the plans a bit. Susie and I weren't comfortable leaving the kids at home alone during the storm so I volunteered to skip the competitors special class. I had sent Coach John a few messages but with yesterday's race I wasn't able to connect and get permission to do the WOD in a regular class. Sara and John gave me the okay but I that it isn't ideal.

Mobility

Did warm up with the class. When the class started to prep for their WOD I veered off.

Barbell Complex
45lbs
65lbs
85 lbs
105 lbs

Did a much better job of cycling through the movements without dropping the bar.

Black and Blue
When John told me what the competitor WOD was going to be I was thrilled. I had wanted to do this WOD!

5 rounds
10 Power Cleans 135
10 Burpees

I was looking good through the first 2 rounds averaging under a minute. Third round I slowed down and was over 1 min per round. As much as I tried tom push couldn't speed up. Finished in 5:59. Was happy with that time.

Stretched and recovered for about 10-15 minutes

ROW 300m form4 rounds With 90 second recovery

Round 1 - 55 seconds
Round 2 - 1:01
Round 3 - 1:00
Round 4 - 0:58 seconds

Reply worked hard on using my legs and not pulling early or using to much arm.

Jump and Push

Double Under Drill - 2min on, 1 off, 1 min, 30 sec off, 30 seconds on

This always a great warm up to get the blood moving.  

1st Set 132, 64, 44  If I could just keep up my pace for my 30 second interval it would be good

I joined the next class for the double unders and did it agin

2nd 106, 52, 36  clearly affected by fatigue

Skill Work

Box Jump Rebounds and Max Box Jump

We had about 20-25 minutes to work on this skill.  I think I spent about 1/4 on box jump rebounds and then moved over to Max Box Jumps with Power and one other guy.   Nailed 43 inches pretty easily and moved on from there.  This is one exercise that if you stare at the height of the box you will not make it.  You have to decide your going to do and go after it.   I was psyched to break my old record.   I hit 49 1/2 inches! Tops on the leader board.  

WOD: For time

18 – 12 – 6*
box jumps @ 24″/20″
ring push ups

*30 double unders between each couplet

This was a good little burner and I was able to keep moving with out breaking things. 

Time 4:03

DL and 6 Min time cap

Strength: Deadlift 5×5 (same weight)

_______________________

135, 225, 295, 315, 315, 315, 315, 315 

This wasnt too bad.  Probably could have gone a little higher but being careful

WOD
21-18-15-12-9-6-3
Sumo Deadlift High Pull 65lbs
Push Press 65lbs

6min time cap

I totally messed this up.  First off I thought there was a 20min time cap.  Dont ask me where i got that or why I thought that.   Then I think i repeated a round of 12.   To sum it up I didnt make the cut-off.  I will try this again at a lower weight and see how if I can make the cut-off and then go up.   Really got gassed.

Rest Day