Another Round of Updates

Have been out of town on vacation / work for most of the last week, so here we go:

Wed, 3/17 @ CFC:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

WB 15-15-15
SDHP: 30-25-20
BJ: 40-31-36
PP: 30-25-20
ROW: 11-10-10

Rd 1: 126, Rd 2: 106, Rd 3: 101

Total: 333 (PR from 321 back in Sept)

Got a PR but a little disappointed I didn't hit the 350 I was shooting for. I had a rough game plan sketched out but didn't really follow it all that well, so I'll try to stick to it better next time. Lost some gas there at the end. I think I actually rested too much at some points, should get 40+ on box jumps. Wall balls and row need to improve in order to get up there with the big dawgs in the 350+ range.


Thurs., 3/18, Bally's

Bench Press
Warm: 135x5, 165x5
Work: 185x5, 190x5, 195x5, 200x5

Then worked on suck list...

4 rounds:
6 front squats @ #155
2 laps around Bally's track (I think 12.5 laps is a mile)

1-2 minutes rest in between each round. Kept each round around 1:25-1:40. All front squats unbroken.

Regular dips
8
10 +#15 weight
10 +#30 weight
10 +#30 weight, dropped weight and did 5


Fri, 3/19

Went for a 35-40 minute run outside, nice weather. Probably did 7:30-8:00 miles. I'd like to get to the point where a 7:00/mi feels pretty easy. Going to start running a lot more as it gets warmer, so if anyone is up for some longer runs / sprints / hill runs let me know.

Friday-Monday

Went on vacation to Vegas. First time there and it was a blast. WODs consisted of going to In-and-Out, watching a lot of basketball, and laying by the pool. Sleep was minimal.

Tuesday, 3/23

AM @ Bally's:

500m row / 0.5 mi run

Front Squats
Warmup: 135x8
Work: 155x6, 165x5, 175x5, 185x5

Ran 2 laps around Bally's track immediately after each set. 1-2 min rest in between.

Dips: 10, 10 (+#20 weight), 10 (+#30)

Circuit of double unders, situps. Few sets of HSPUs (8-6).


PM:

Went for a 25-30 min run outside. Actually felt pretty awful. Back was extremely tight (probably from the front squats and not working out for 3-4 days). Ran first two miles then did a few 1 min intervals by the zoo parking lot, then ran back home.


Wed, 3/24

Went to Orlando for work for the night. Weather was great and went for another 3-4 mile run.

Came back to the hotel and did:
10 rounds,
10 pushups
10 situps
10 squats

Didn't time it or hit it hard, just went unbroken.


Thurs., 3/25, CFC

Finally got back home, took a cab from the airport straight to the box.

Worked on squat cleans
135x3, 155x5, 155x5, 155x5

These are a major area of improvement for me. Still working on them, but weight is feeling easier. Need to get under the bar faster so I don't pull as if I'm doing a power clean. Also would like to be faster out of the bottom for when we do thrusters.

Metcon:
30-20-10
Hang power clean (#95)
Wall ball (#20)

Rx'd, Time: 5:09

HPCs: unbroken, 10-10, unbroken
Wallballs: broken up all over, but chipped away at them

Did a lot better than I thought on this one, since wall balls always give me trouble. Did too many singles, need to consistently get 10 or more a set. Great going back and forth with Emily on this workout.

Weighted pullups: 3-3-3
+#25, +#35, +#45

Got first two sets pretty easily, chin wasn't all the way over on the last set.