Monday blues

Monday blues

Squat Snatch practice - 20 Minutes
Bar ,95,95,95,115,115,135

21-15-9
OHS
Pull-ups
2:55

This was a fun WOD.   OHS are much easier than Thrusters.   Almost my best Fran time.  I dont think I would even be close on that right now.   Having a good time just coming in and doing the wods.   Keeping it simple is working for me right now with everything else going on.

Active Rest

I had planned to go in an do the KB class or do open gym but Jack suggested that we should get a ride in early as he had a lot of homework to do.   Bluebird sky and in the low 70's.  Couldnt have asked for a nicer day.







 

Comp class

Comp class

20 min
High
Hang
Full
95,135,155,165,185,195,205 fail 210 on high

21-15-9
Box jumps
Ohs @95lbs
3:40

Row 3 minutes 64

21-15-9
Wall balls
SDLHP @70lbs
3:55

Stayed after the Advanced Class to do the 9am regular class.  Probably should have eaten something but at least I drank a lot of water.

Team wod

21-15-9
Wall Balls
400m run with ball
21-15-9
Sit-ups
400m run with ball
21-15-9
Push-ups
400m run

Teamed up with Rob Potash.  We were in 3rd place after the wall balls and couldnt gain anything on the run.   We moved into first after the situps but it was very close.  We pulled away on the push-ups.  Anthony and Steve Mammone were pushing us hard.

19:16

Afternoon Ride with Jack around Dedham after Tris' Soccer Game:

Friday TG

Friday TG
Mobility
Hand stands and hand stand walk practice.   I have not focused on this as much as I should.  For some reason I find this hard to do in the gym with lots of people.  I dont know if I get distracted or just freaked out by people moving in and out and not having a "clear" lane.   Jarrod came over and suggested that I get my hip father forward and he took a video to show what he meant.  It was in that attempt I actually got it right.  Funny that I could do it when the camera was on me.  

3 rounds
15 hang cleans @15lbs   Rx was 135
15 burpees
7:43

Anthony had smoked this workout = he did it in 5:07.   I have decided that I dont like to have to chase a number but do better when I can do my thing first.   We had a chance to warm up after the Hand Stand Walks and i went up to 155 and didnt feel bad.  Jarrod said go ahead and do that weight.   Wondering how I would have done if I had done prescribed.   It is great to see what a badass Anthony has become.  What is even more amazing is how durable he is.  He can do multiple workouts in a day and never seems tired.  The man is a beast. 

Rest Day

Its been great to be home all week.   Work is still stressing me a bit but I am taking the time to spend time with my family.  Susie and I had dinner last night at Isabella's and had a great evening.   An older guy who was sitting next to us asked us where we worked out when he was leaving.  Clearly he was impressed with Susie who had her guns out.  

Jack and I got a short mountain bike ride in tonight.  We rode to Cutler Park and then over to Millenium Park.  Spectacular evening clouds and sun where just right.

Bright and Sunny

Warmup
2 rounds
200m run
15 kb squats with straight arms

20 min for
6 rep Deadlifts
135, 185,225,275

20min amrap
400m run
5 Deadlifts @275

8 rounds 100meters

I went into the gym thinking I would go extra light maybe 175-85lbs and really try to push the runs. Anthony Demusis did the wod at 275lbs and finished 8# rounds at the 5:30am class and it had me thinking 5 reps is not that many and 275 wouldnt really wreck me.  So went to 275lb and tried my best on the runs.  I was in front on the runs until round 3 or 4 and then one of the real runners passed me.   In retrospect I should have wrecked myself to stay with him and not worried how slow i was on Deadlift.  For me I need the running work and metcon aspect not the strength right now.  

Guest visit to COD

First day of school for Jack so I had to hit the gym early.   It was nice to be in the famous COD club.   As much as I was excited to see them none of them wanted to be my partner for the WOD so I went solo and rested the same amount of time it took we to do a round.

3 Rounds

250m Row
15 KBS
25 Burpees
15 KBS
250m Row

Round 1 - 4:30
Round 2 - 5:33
Round 3 - 6:12

Total time - 26:15

After celebrating Tristan's 11th Birthday with some cake Susie and I went back to the gym again.  I was going to do any easy AD but then decided to do 10 minutes for Calories.

The Birthday Boy turns 11

Round 1 - 205 calories
Round 2 - 202 calories

Both efforts were hard but not so painful I crippled myself.