Competitor Class

Warmup

A) 10 MU's for time 3 min time cap 

Rest 5 min

Times 3

1.  6-2-2. 1:41

2.  6-2-2.  1:46

3.  8-1-1.  1:33

B) Partner WOD

20 Deadlifts 10-10

30 Toes2Bar 15-15

40 Box Jumps 10-10-10-10

50 Wall Balls 20-20-10

60 Burpees 15-15-15-15

7:26

Partnered with Rob Potash.  Same wod as the dynamic duo comp in Hopkington. Big difference was we had to be full locked out hips on Burpee bar overs. 

Quick & Dirty

Guile 3 rounds of:
15 Toes to Bar
15 Push Press (95, 65#)
15 Box Jumps (24, 20")
15 Overhead Squats (95, 65#)

Quick warmup and got after this one.  Certainly wasnt bubbling over with energy so I tried to be consistent in my pacing and rounds.

12:02

Rest Day

Today was suppose to be a rest day and a travel day.  After getting through security and hanging out finally boarded the plane pulled away from the jet way and then the pilot made an announcement that NY had a ground stoppage due to fog.  We then sat for 2 hours before finally returning to the gate. So much for a quick trip to NY.  Oh well. 

Yep that was it....

A)TEMPO Deadlifts
5-5-5-5-5
(6sec UP, 6sec DOWN)
Not one of my favorite wods when you have to do all this calculating time on the ups and down.  I know it was to work on our form but I as nervous the entire time that I was hanging out in the most vulnerable spot of the lift.  I also think having to go slow messed me up and my form went to crap.  Not sure if that was all psychological or maybe my form is crap.  This was as challenging for my grip than anything else.

Either way it went like this
1. 165, 185, 195, 205, 205

+
5 Rounds (each for time)
10- Russian KB Swings 70/53
15- Burpees
Rest 3mins

Not sure why I couldnt go any faster    My first round was the worst @ 58 seconds.  Considerably slower than anybody worst round from the 5:30am class.  Got better for every round after. 

1. 58 seconds
2. 51 seconds
3. 51 seconds
4. 52 seconds
5. 52 seconds

Squatty the Clown

Front Squat 3x5

185lbs, 195lbs, 195lbs

Squat Clean

2,2,2,2

185,205,215, 225

Amrap 5 of Power Cleans @185lbs

21 reps

Monday morning post vacation hangover

A. Bench Press

5,5,5,5,5

Warm up with bar

185,195,205(3), 205(3),205(2)

B.  15 AMRAP 

 5 pull-ups
10 Push-ups
15 KB Swings 70
7 rounds plus 15

Great to be in class with Tom Gormley.

Post Break WOD

First time back in the gym after the longest non injury or illness forced break in probably 5 years.  Given I'm just following the gym programming and there was no class today I had no idea what I was going to do.   Wasted way too much time looking online for a WOD to do.  When I finally figured it out and did an easy warmup on the AD I noticed Susie was in the back stretch on a 2k row.   Given that Dickson Boston had just knocked her off the board I knew she would be going for it.  The  ginger ninja sure knows how to row,  She was super smooth, in fact so smooth I didn't know she was in a 2k until I checked her monitor.  She did a 7:50 to get back in pole position.  I think she can even do better.

My WOD

3 rounds of 

7 snatches @115

21 GHDSU's

6:42.  The GHDS really took the stuffing out of me.  I was going to do another WOD but it was already past 12 and Ben needed to run.   Ben did let me know that he took me out of number 1 slot on Annie with a 6:04.   Might have to go after that new best time,