Should have a name

For Time: 750/500m Row or 30/20 Cals Air Dyne or Run 400m
-3 Rounds
5-Deadlifts 225/155
15-Box Jumps
Then,
750/500m Row or 30/20 Cals Air Dyne or Run 400m
-3 Rounds
10-Deadlifts 185/125
15-Burpees over the bar
Then,
750/500m Row or 30/20 Cals Air Dyne or Run 400m
-3 Rounds
15-Deadlifts 135/95
15-Toes to bar

18:46

Row & C&J

100m Row

10 C&J @95
200m Row
9 C&J @105lbs
300m Row
8 C&J @115
400m Row
7 C&J @125lbs
500m Row
6 C&J @135
600m Row
5 C&J @145lbs
700m Row
4 C&J @155
800m Row
3 C&J @165lbs900m Row
2 C&J @175
1000m Row
1 C&J @185lbs

Total time - 36:03

I will have to look at my row splits when I am there on Monday.  Forgot to note them but they were not good.

EMOM Fun

A)T2B Skill Work +
B) 21 EMOM
Min 1- 15 Box Jumps 24/20
Min 2- 10 T2B
Min 3- 200m Run/Row

Annie

“Annie” 50-40-30-20-10
Double Unders
Situps
10min Time Cap

Extra Work:
1:00 each- Calf Stretches
+
3 Rounds:
10- Arch Ups
10- Hanging Straight Leg Raises
Coaching:
*”Annie” is a Craic favorite, let’s go for some board scores

My name was erased from the Annie leader board a few months ago.  It made me sad but getting back on the board was completely within my control.   Got in late last night so opted for the 6:30am class. Skipped the kipping drills and worked on my shoulder which is bothering me.   My double unders were on feek.

Time - 5:36  PR beat my 5:45 from a few years ago.  Oops not a PR - actually did a 5:15

Wodapalooza® Fitness Festival Miami

I have to thank Jarrod and Sarah for the kick in the pants to do the comp.    Although I would have liked to have done the wods under more ideal conditions I was pretty happy with my performance.   I especially happy with myself.  I was able to be relaxed enough to only do the wods once versus trying to improve by 1 or 2 reps.   If I could do one wod over it would be WOD 5.  No excuse on that one I just dogged it.  Funny about that one as I actually had people I was competing against.  

I will take the 18th place finish.  Just out of the money to qualify, as the first 15 spots were automatic.

WZA 2016 Week 3, WOD 6

Here we go last WoD of the Wodapoolza qualifier.  Thank goodness for the extra day otherwise it wouldn't have happened.  Had to wait till morning classes finished at the WOD and then had a short window to get the workout in before I needed to be home. Jack and I were due to visit some of the local universities. 

Complete as many rounds as possible in 15minutes of 10-8-6-4-2:
* Hang Power Cleans
* Lateral Over-the-bar Burpees
* Toes-to-bar

Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:
Men: 95/115/135/165/185/205lbs

2 Rounds plus 10 HPC and 3 Burpees

WZA 2016 Week 3, WOD 7

Dreamforce put a major crimp in my workout regime.  This weekend is not going to be much better with the Coastal Soccer tournament.    Susie and Jack were up early so I went over to the gym so I could get this wod in before I had to drive down to the cape.  Warming up on the rower I felt good for the first 100 meters.  Not well rested after the red eye.    I was still optimistic until I got into the thrusters and was way more gassed than I should have been. 

WZA 2016 - Indy Online Challenge - Week 3, WOD 7

1000m Row
30 Thrusters – 95lbs/65
12/8 Ring Muscle-ups 

Even though I was sucking wind I thought I would recover and fly thru the muscle ups.   Nope thats not how it happened.  I was half way thru in good time and then started failing msucle-ups - 3 for the record.  Then it became a panic to beat the 12 minute cut-off which I barely did.  On ward.