Rest Day - Travel Day

Travel day and rest day - shocking.

Deadlifts and Metcon

Strength: Deadlift 5-5-5-5-5 (increasing weight each set)

Paired up with Dork we hit it pretty hard.  

275, 295, 315, 345, 365 

I think this is a new PR for me.  I havent done a 1 rep max in a long time so I am curious to where I stand on that.  

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WOD 5 rounds for time
5 Deadlifts @60% of 5 rep max

10 Pushups
 15 Situps
20 Squats

I coerced Dork into going first, told him old guys needed more rest and watched him just fly through the rounds.  I think he finished in 6:55 which was very impressive.   When It was my turn I had decided that I would kill myself to at least match his first few rounds and then see how it went from there. I felt good - that doesnt happen very often.  Once i got to the third round I decided I was going to own this wod.  Kept after it pretty well.  I paused at the bar for just a moment so I would be hard pressed to figure out how to go faster.

5:03.   It would have been cool to break 5 minutes but i will take it.  

Challenge Accepted - Peer Pressure or Friendly Competition

Challenge Accepted

On of the biggest benefits of crossfit is training with a group.    I can honestly say that you are more accountable to yourself in a group than when training alone.  The other aspect is that in a group you will push yourself harder and challenge yourself more often.

When I reviewed the WOD posted for today I had no plan to do anything other than what was on the board.  That all changed in the warm-up, Sara said grab a kettlebell you are comfortable with to practice the movements.   Badass Jack Daly grabs a 53lb KB, now I planned on grabbing a 35lber for the warm-up but thought geez I cant do that if Jack is using 53lber.    As we moved thru the warm-up it wasnt so bad.   So i decided to try to one up Jack by saying C2B vs regular pullups.   Now this was not very smart as Jack is a pullup Ninja.    So within 5 minutes the ante had been upped significantly.  A tough WOD had become just that little bit harder.   As all good coaches do - Sara Mac said "are you sure you will be good with that weight?"  My response - it wont be easy but I will give it a try.

Skill: Double Kettlebell Clean

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WOD
Fractured Kettlebell Fran
5 rounds for time
9 KB Thrusters 44/25 (Scaled up to 53lbs)
9 Pullups (Scaled up to C2B)

Total Time 8:06

Chipper

Mobility Work

Skill: Tabata  Handstand holds

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WOD
50 Burpees
40 (GHD) Situps
30 Jumping lunges
20 (HSPUs) Pushups
10 (C2B) Pullups

8:58 total time  - 50 burpees split 2:17

Rest Day Travel Day

Only a partial travel day as I flew to Chicago on Wednesday evening.  Thursday in Chicago for a client meeting and then flew home.  One of the easier travel days I have had.  I made up for it in a stressful operational review.   Nothing like friendly fire. 

Substitutions

Warm Up 
3rounds of 
5 strict pullups
10 jumping lunges
15 V-Ups

Skill/Strength: Hang Power Clean
Work to a weight for the following:
1rep on every 3rd min for 15min

I started this but shut it down as my forearm tendon is aggravated by Cleans! I dont like not being able to do the WODs as prescribed.  Had to battle my inner voice to back away from cleans and sub in Deadlifts - 325, 355, 355, 355, 355, 355

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WOD
3 rounds
Run 200m
5 Hang Power Clean @60% of the weight used above
10 pushups
15 Toes to bar

12 min cap

6:22  All straight thru until 3rd round of T2B 10 then 5

Hand Stand Push-Ups

5, 10, 10

Back Squats plus Strength

Warm Up

Tabata
Hollow Rocks
Squat Bottom
Plank
Mountain Climber

WOD
5 rounds
3 High Bar Back Squats – 275lbs
50% max effort Deadhang Pullups 10,10.10,10,10
50% max effort Dips 10,10, 12, 12,12,12
Rest about 2 mins between rounds.