Saturday

Main site WOD
For time:
100 Inverted burpees

These are really different. It was my first time reall doing these, they are something that can definitely be made into a feat of gymnastic strength and skill, that I would like to be better at it. Instead of doing the ridiculous version that I was completing 100 times. anyhow my time was 14:05

Friday

I was surfing the web and was on CF Naperville's blog and Neil had posted the WOD 'Filthy Fifty' and I was just cringing at this idea. But really the hardest part of the 'FF' is the last three exercises. These being 50 wall balls, 50 burpees, and 50 double unders. Alone each of these is really not that bad. But at the end of this awful mix of exercises it is like the stake through the heart. Anyhow I figured on doing a 'practice' WOD. Being I am so banged up from the previous HERO WOD's this week. I figured some gymnastic movements would be just fine so Jake and I did the following:
5 rounds of
10 wall balls
10 burpees
10 double unders

I finished in 8:14 and Jake beat me with a time of 8:05. I think to make this workout a bit better we should have raised the reps or the rounds. Anyhow it was a good one.
We then finished up with a 500m row as fast as possible. I finished with 1:35.3 and Jake a 1:37.2, his form was not very good. I see a real fire-breather being born here. If he can polish his form up he will dominate a lot of these WOD's. Oh yeah Jake, your diet sucks too....

Thursday HERO WOD

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

This one was rough. I liked it though, I did 3+ 30 box Jumps, 8 push press.

Wednesday Helen

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

My 400m route is a little longer than a 1/4 mile. it is actually .26 and then there is the 200ft transition back inside to the kettlebell and pull up bar. I did this one in 10:19, which is overall slower than my best time, But overall distance is greater. Did everything unbroken except the last round of pull ups, grip was gone.

HERO WOD Tuesday

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

This was a rough one. I knew the first round would be the hardest. These workouts with a heavier load and higher reps, gets easier as I get further along. Don't get me wrong it was still rough, but everything started firing right by the 3rd round. I finished in 24:25 I believe was the time. My younger counterpart Jake crushed this WOD in 18 minutes and some change. Strong kid, just need to dial his form in a bit and he will be hard to beat.

Monday Deads

5,4,3,2,1 reps of 275lb deadlifts and muscle ups.

The original weight for this one was 315, and I saw it done at CF will county. I knew that 315 would just crush me, so we kept it at 275.
time was 4:30

The deads are feeling better and better each week. I am not killing myself on them and I have been adjusted by Dr. Judge last week, and it felt great. I have felt great ever since. His website is on the right side of this blog and I highly recommend him for anyone that may have any issues with... well pretty much anything that makes you uncomfortable. All nerves go through the spine so it would make sense to have it looked at if you are having issues or pain of some sort.

Friday Dumbbell Snatches

21 Right arm dumbbell snatch (40lb)
21 Pull ups
21 Left arm dumbbell snatch (40lb)
21 Pull ups
15 Right arm dumbbell snatch (40lb)
15 Pull ups
15 Left arm dumbbell snatch (40lb)
15 Pull ups
9 Right arm dumbbell snatch (40lb)
9 Pull ups
9 Left arm dumbbell snatch (40lb)
9 Pull ups

20:30

5k Thursday

Ran a 5k on a new route, I liked it. a bit slower than I wanted but oh well.
23:30