Deadlifting

A) Deadlift 3-3-3-3-3 (25 mins)

135, 225, 275,315,335,365,385
+
B) 3RFT
200M run
5 Deadlifts 225/185
10 C2B

5:03

Hang Power Cleans

Warm Up:

3 Rounds - 

10 - Touch ground and air

10 - Air Squats

10 Situps

10 Spidermans

 

A) Work to a heavy Hang Power Clean 135,185,205, 215, 225
+

B) 10 AMRAP
5- Squat Cleans (start at 95/65, add 10# each round)
10- Box Jumps 30/24 

 6 Rounds plus 3 reps

Extra Work
A1) 3 x (3-10) Glute Ham Raises/Attempts/Back Extensions
A2) 3 x :30 Arch Hold
A3) 3 x :30 Box Hamstring Stretch (Hands on Floor, Feet on Box, Legs locked out

Simple but Lethal

A) Split Jerks 2-2-2-2-2 (20mins) +


95(5)
135
155
175
185
205
Just felt heavier than it really was.  Tweaked my lat so stopped early


B) 400m run or row sprints x4
Rest 1:1 ratio
Suppose to be each round better.  Not so well done on that.
Partnered with Steve M we did 500m Row

1. 1:40
2. 1:35.8
3. 1:46
4. 1:39

Photos Credit - Anthony Demusis

Row Chipper

Anthony DeMusis absolutely crushed this WOD. He hammered the first row and we never saw him again. I think he was home and showered and back in his PJs before we even finished.  Lots of bodies lying on the ground.  Would be fun to try this @155 and then again at @95.

50 Calorie Row

50 Deadlifts, 135/95
40 Calorie Row
40 Hang Power Cleans, 135/95
30 Calorie Row
30 Front Squats, 135/95
20 Calorie Row
20 Push Jerks, 135/95
10 Calorie Row
10 Clusters, 135/95 

Time: 26:29


what’s a cluster?!, it’s a combination of a clean and a thruster. The most efficient and proper way to move through this was to catch your clean and the bottom of your squat, so you could immediately thruster that weight up.

 Im going to keep doing some longer wods to build up my endurance.

Cascade my hike

Rallied Jack to join Bob and I on a hike to Cascade Mt. It is over 4k ft and one of the 46.  The day was much warmer in the 50's but still expected it to be cold on top. 

The trail was both muddy and icy but completely passable.  We passed one big group early in hike but mostly saw people coming down even though we started much earlier than we did the day before. 

Very warm on the way up we were all just in our base layer but once we hit the open ledge the wind was howling. I ran ahead and it was completely effortless as the wind pushed me.  I quickly put two more layers on.  I watched as Jack took his glove off the take a photo and it flew away over the side of the mountain.  Spectacular views but so windy it was hard to breathe so we quickly went down. 

Balanced Rocks on Pitchoff Mt.

Thanksgiving Day hike with Jack and Bob.  My current guide books aren't great so trying to nail down the hike was more complicated than it should have been.  We had planned to do Giant Mt but realized it was too far and it wasn't in the spot I thought it was in.  We turned the car around and did Balanced Rock which was just outstanding. 

Weather was in 40's with a mild wind on top. 

Malicious Metcon

Elected to sleep in so I thought I might be only one at Wood, but Anthony, KJo and Eric G were just finishing.  Anthony the great guy he is stayed and did the work out with me. 

Metcon:
30 min amrap
1 mile on airdyne
1600m row (1 mile)

No where to rest or hide. Anthony pulled away on row and it wasn't even close. No wonder he stayed. He knew he would crush me. 

6 miles of my plus .1

Anthony 6 miles plus .5