Day 3 at Lalanne Fitness

It is never a good sign when I wake up to the alarm.  Most mornings I wake up on my own just a few minutes before the alarm is scheduled to go off.   My read is that the WODs have been hard and that I havent really eaten enough so my body doesnt have a lot of energy.

Warm Up:

Forward Rolls
Hand Stand Practice - Tripod to overhead
Glut Ham Developer

Strength

5x3 Deadlift  135, 185, 225, 275, 275
Between sets do 5 reps of Snatch grip Deadlift 225, 225, 225

 Taking the weight on and off for the snatch grip deadlift was a huge pain and the nexk and really slowed things down.  Felt better in the last few rounds


WOD 3 Round
30 Ring Pullups
30 Ring Dips

If you have to break you have to muscle up to restart the dips
When to 21 pullups before I took a short break nailed 9 hit a muscle up and then ripped off 10 dips.  Dropped off recovered and then did a muscle up and 10 more dips.  One more muscle up and then 10 dips.

The end of that round slowed down but it was a great first round. Second round started strong with the pullups.   Muscle-Up 10 dips and then muscle up 10 dips, muscle up 8 dips and then massive falure
I couldnt get a muscle up.  Spent the next 5-6 minutes trying to get another muscle up.  Failed 2 reps short of round 2.  

Clean and Jerks

One of the biggest challenges of being on the road is the lack of continuity in programming.   Some may argue that its crossfit at its finest totally random and never the same.  That part is true, but what is challenging is the things you need to work on most might never come up.   Today was not that day! 

Warm-up

Row
2x1 Wall Balls
Mobility


Skill and Strengths - Split Jerks - 95, 115, 125, 140, 150, 165, 185, 195


WOD
10,9,8,7,6,5,4,3,2,1

Split Jerks from rack at 115lbs
Overhead Walking Lunges 45lb plate - reps each leg
PushUps

18:11 - The Jerks werent bad at all.

"Fight Gone Worse" at LaLanne Fitness

Hit my second home away from home gym Lalanne Fitness in SF.   Not knowing what the WOD was going to be because they don't post in advance. they had two options; Fight Gone Bad or Fight Gone Worse.   They both looked brutal.  Doing any 5 exercises for a minute at high intensity 5 times will be hard and this one didn't disappoint.

Warm_up
Once around the block - 400m+
50 Single Jumps (everyone did double unders)
40 Squats
30 Situps
20 Walking lunges
50 Double Unders


Fight Gone Worse
2 Pood KB SDLHP
Squat Cleans (95lbs)
Row for Calories
Lateral Burpees
Jumping Dumbell Thruster (35lbs)

The exercises were good for me to work on and I definitely slowed down.  The KB was my friend as I was able to keep moving there.  I only smacked the KB in my junk once luckily.

	Round
Exercise	1	2	3	4	5	Total
KB SDLHP	36	21	26	26	26	135
Squat Cleans	16	8	7	7	7	45
Row	14	13	12	11	10	60
Burpees	16	11	12	10	11	60
Jumping DB Thruster	8	8	8	8	10	42
Totals	90	61	65	62	64	342

Clearly I need a bigger engine. My lack of power and fitness really are evident by the low rep counts in the clean and thruster movements. These were not heavy weights I just didnt have a lot in the engine room even in the first round.

Manmakers

The day started with a call to Susie's cell phone at 3:45am, followed by a 4am Conference Calls till 6:30. So by the time I got dressed and Susie got rolling we didnt have a lot of time for a workout.

Warm_up

3 rounds

1/2 Bike
12 Push Press 45 lb dumbells.

Mobility movement


30 Man-makers at 40lbs

I didnt think this one would be too bad but it was completely terrible.   The hardest part was the row.
Total Time - 13:40

This is the type of WOD that I have to keep hitting, Works on my strength and movements.

Hawaiian Ivan The Terrible

We decided to do a body weight wod so that we could enjoy being outside for a workout.  The real Ivan the terrible called for  90 seconds of jump rope.  Since we didnt have jump ropes we subbed in tuck jumps.

Warm-Up

3 rounds
25 jumping jacks
5 burpees
10 pushups
10 squats
10 situps

The Hawaiian Ivan the Terrible
25 tuck jumps
50 lunges
50 pushups
50 situps
25 tuck jumps
40 lunges
40 pushups
40 situps
25 tuck jumps
30 lunges
30 pushups
30 situps
25 tuck jumps

20 lunges
20 pushups
20 situps
25 tuck jumps
10 lunges
10 pushups
10 situps

Time 18:33

Post WOD Gymnatics
3 reps of 30 sec Hand Stand Holds

Dumbell Complex

Woke up at 3am and couldn't fall back asleep.  I had too many things racing through my mind and my internal clock was tell me it was 9am.   Did 3 hours of work and then Susie and I went to the Gym at the Mauna Key beach Hotel where we are staying.  It was a crazy beautiful day with a fantastic view of the beach so we decided to go outside for our warm up.

Warm Up

3 rounds of
25 jumping Jacks
5 Burpees
10 Squats
10 Sit-Ups
10 Push-Ups
Sampson Stretch


Dumbell Complex

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

The WOD is suppose to go up every round but they only had 50's so I modified it to do 10 reps per round


40, 45, 50, 50, 50 absolutely brutal. This is the type of WOD I need to do more of.

Finished with 4x200 sprints plus 4 rounds of 20 situps

Travel Day/Rest Day

Boston to San Francisco 2 hr layover   San Francisco to Kona