Last Chance WODing

Super busy day today.  Meeting this morning, Birthday party, Errands  and then Tristan had a make up soccer game and a trip to the grocery store.    So I was very happy when Jarrod posted that he would be in the gym from 4-7pm.   I knew I wouldnt be able to get there till after 6 so it would have to be something short.    Decided to do the 2nd WOD of the CFNE Masters comp that is coming up this weekend.   I even had a number to hit as Richard Johnson shared with me his score.   This wod is not in my wheelhouse but I didnt care.  


"Horsepower"

1 min Max unbroken Bench Press @115bs

rest for 30 seconds

1 min Hang Squat Cleans

Round 1 - 30 & 18

I rested 5 minutes and then decided I would do this wod 3 times and see how far my production would drop each round.   I knew I would fall off faster on the bench.


Round 2 - 25&16
Round 3 - 19&15

Tristan & Susie dropped in while running an errand and took the photo of above.  Tristan showed us what he could do on the pull-up bar.  Nice work Tris,

Better than expected

When the alarm went off this morning I had no desire to get out  of bed.   I was wicked tired and Saturday's lack the enticement of a known workout calling your name wasnt helping.    Even with all that going through my mind I knew that I would feel worse if I didnt workout.    On the way to the gym I got a text from Susie with the WOD and it looked good.

I was looking forward to the 20 rep back squat since I hadnt done it since Jeff and I did that as part of WOD.  I only did 185lbs then (checl out the post here - Aug 11 2013) and Jeff texted me that he hit 235lbs as a PR.  I wasnt sure I was up to try and tie or beat that but felt comfortable I could best 185lbs.

20 Rep Back Squat

5@45lbs
5@135lbs
5@185lbs
5@205lbs
20@205lbs
20@225lbs

Happy with this and felt that I could probably get 235 or more if I dont do 2 sets of 20.


Next was Strict Press, Push  Press and Jerk. The limiting factor was definitely going to be the strict press.

95-115-135-155-165.   I was happy with the 165 as that is not far off my 1 rep max.


Lastly the wod which featured HSPU.   These havent gotten better but they are probably still one of my weakest movements.

WOD
15-12-9-6
Front Squats @135lbs
Strict HSPU

14:11   Totally slowed down by the HSPU


After a short break I was going to do the Lurong challenge with Steve M and Anthony but the double unders killed my foot so by the time I got to the cleans it was throbbing so I called it after 2 rounds.

Travel Day - Forced Rest Day

Instead of taking the red eye home last night I flew home on Friday morning.   Surprisingly I was more tired all day long then when I take the red and have a day full of meetings.  So that didnt work out as planned.  

Had a date night with Susie but I wasnt much of a date.   I was soo tired I was having a hard time focusing.    This was only made worse by how loud the restaurant was.   #fail

LaLanne visit

Warm Up
2 rounds
200m run
10 Balance board squats

Partner stretch

Handstand walk practice

Wod -  300
25 pull-ups
50 Deadlifts@ 135
50 push-ups
50 box jumps
50 floor wipers @135
50 KB clean and press at 1pood
25 pull-ups

15:57

The Floor wipers were the one exercise I had to break up the most.  The rep count was left and right is one rep.

Odds and Ends kind of wod

A. OTM 10 min
even - 10 Strict Dips -
odd - 10 Strict Pullups

+
15min AMRAP
5 Pullups / 10 Ring Rows
7 Burpees
Run 200m

8 Rounds plus 3

Adam Show set the pace.  He finished half a round ahead of me.  Bastard said "you did well for a 65 year old" after we were done.  I was steaming after that comment.  Not sure if he was trying to be funny or not, but I didnt think it was funny. 

Last Minute Decision

Always bummed to leave NEH and it is especially worse when we leave on an absolutely beautiful day.   The regular pack up routine but we did get a chance to have a nice breakfast all together before we left.  Uneventful drive home even though we hit some traffic on the Boston end.   I had a few calls and wasnt sure how long they would last but they finished on time.  So I was able to surprise Susie and join her for the 6:30 class.

A. C+J - work to a challenging single - stop when form breaks down.

5@45lbs
2@95lbs
2@135lbs
1@165lbs
1@185lbs
1@205lbs
1@215lbs
1@225lbs
 





B. 10 sets of 2 unbroken @ Grace Weight for time




2:22  - Pretty happy with this

C. Annie - 15min Cap
50-40-30-20-10
Double Unders
Situps

6:14 - Beat my time on the board at Craic.  Good effort all around.

After class working on my hand stand walks.

Best of Maine - Hiking

Jack and I checked off 2 more peaks on another picture perfect fall day here in Maine.  The weather has been amazing and even though the Government Shutdown has closed the Park it hasnt slowed us down.   A fantastic hike today up Mansell.   We took the Perpendicular trail which is an amazing feat of engineering and craftsmanship.  The whole trail was built into a talus slope via a granite spiral staircase composed of hundreds of moss-covered stairs. The trail was built by the Civilian Conservation Corps in the 1930s, and the stonecutters' passion now seems an integral part of Acadia's landscape.