Hotshots 19

Hot Shots 19 - a hero wod for the firefighters who lost their lives on July 30 2013 battling a wildfire in Arizona.   It was the most firefighters to perish in a wildfire in 80 years. The fallen who we honored are: Eric Marsh, Anthony Rose, Kevin Woyjeck, Chris MacKenzie, Scott Norris, Clayton Whitted, Travis Turbyfill, Jesse Steed, Robert Caldwell, Dustin Deford, Sean Misner, Scott Misner, Garret Zuppiger, Travis Carter, Wade Parker, Joe Thurston, John Percin, William Warneke and Grant McKee.
 
Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters

We had a huge turnout at the 9am class it was probably close to 30 people.   I partnered up with Anthony Demusis as I knew he would push me hard.  I will was that some of my reps on the cleans were very ugly and I was dropping the bar after each rep.  I was more focused on keeping the work rate as high as possible.   My time was 35:38. 


After eating lunch and getting a few things done around the house the boys and I rode the bikes over to Wilson Mt and got a hike in.

Rest Day

Woke up to Thunder and Lightning and torrential downpour and couldnt have been happier.  When nature slows me down its a good thing.    Lots of rest.  Probably should have eaten more but all healthy choices.   Im hoping I can lean out during the upcoming challenge. 

Tired

I didnt plan this weeks workouts very well at all.   I should have probably taken yesterday off but really want to do a wod to clear my head before a day at work.   I woke up this morning very tired.   I considered taking the day off but figured I would go and do an 80% day.

WODS

A1. Weighted Muscle Ups:  Didnt get very far into this before I tweeked something in my upper back under my shoulder blade.

B1,  3x3 minutes of walking lunges with 3 minute rest

Round 1 -  20 reps @135lbs
Round 2 - 18 reps @ 145lbs
Round 3 - 15 reps @ 155bs


C1 4 Rounds of

200m Run
20 wall balls

8:08

This sapped me more than it should have.   Normally I would be able to power through these and I am just fatiguing very quickly.   Not sure what the issue is.
A group of us when to Rox Diner for breakfast.  Good way to start the day on a long weekend. Even better when its spent with the Ginger Ninja.

Late in the day Tom Loring stopped by after dropping Sam at the train station.  I figured he would bag out of ride since it was late and it had been sprinkling.   Nope he was up for it and we set up the bikes and went out.  I was surprised the average speed was as slow as it was as there were big stretches were we were going 24pmph.  Great to get out with Tom.

Burpees Again

A.Weighted Pullups 3-3-3-3-3
3@20lbs, 3@26lbs, 3@31lbs, 3@35lbs, 3@44lbs


B.3 Rounds for time:
Run 400m
10 Pullups
10 Burpees

First 400 was 1:30 which I was very happy about.  Running is coming around.

Total Time - 8:13 Burpees were slow


We went to Duxbury last nigh to have dinner with Tom and his family.   Always fun to hang out with the Loring's but it was sad to think it would be the last time at the house in Duxbury.   His parents sold it and its so sad as we all have had so many great memories at the place; Wiffle ball, sailing, swimming and just generally hanging out and enjoying each others company.

Billy Goat at YMCA

Did this one at the YMCA embarcadero

Billy Goat
Row 1000m
then
21-15-9
Deadlift 185/135
Burpees

3:37 1k

Total time = 10:13

Hotel WOD

5 Rounds

15 Dumbbell Hang Squat Cleans 2 @ 40lbs
10 Burpees

13:57

rd 1 - 1:47
rd 2 - 4:39   2:52
rd 3 - 7:46   3:07
rd 4 - 11:12  4:26
rd 5 - 13:57  2:45

Not sure what happened in the 4th round.

Rest Day - Travel Day

Rest day - Travel Day. Boy that was fast - Congratulations, your results are in! Your blood test was completed successfully. We have reviewed and analyzed your results to update your personalized InsideTracker. It is very interesting to see what has changed and what has improved. Surprising to see the vitamin d still down considering how much time I have spent in the sun. Really need to correct that deficit as it is having a compound effect.