Light work at home

Watching the boy while Tay runs errands, and short on time, so I just made up my own quick workout:

3 rounds of 20 each of push ups, sit ups, squats. Roughly 6 minutes.

Yoga4.

Rack to OH/Burpees

WU:
Run 400 7mph
Dynamics (adding inchworms)
10 push ups
10 incline sit ups
10 dips
5 unassisted pull ups (close to getting kips), 5 assisted pull ups 20#
10 squats
10 push press 45#

WOD: 100520
20 Rack to OH
40 Burpees
Partition as needed.

I did 4x5/10. Rx was 185#. Pack said 115-135#. I did 135 for first set of 5, and realized it was too heavy. Went down to 115#, and it was plenty for me. Switching weights after the first set of 10 burpees hurt my time, but I may have needed the break.

8:28

CD:
Run 400 7mph
Walk 400 4mph
Yoga4

Annie

Slackassedness spilled over another day, so no WOD on Wed. Today was supposed to be a rest day, so I did Wed's WOD instead.

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 dips
5 unassisted pull ups, 5 jumping pull ups
10 squats

WOD: Annie 100518

Pack:
35-25-20-15 and 10 rep rounds of:
Double unders (subbed tuck jumps)
Sit-ups

I actually did 35-30-25-20-15

12:10

Sit ups totally busted me. Not gassed, just muscles failing.

CD:
Yoga4

Back to the gym

Saturday, 100522 was travel day, which included about a half-mile walk to the car carrying roughly 50 lbs of luggage and car seat, so no WOD.

Sunday 100523, I did some yardwork and usual yoga.

Monday 100524, I was just a slackass.

Today, Tuesday 100525, I got back into the swing.

WU:
Run 400 7mph
Dynamics
10 push ups
10 incline sit ups
10 assisted pull ups 30#
10 dips
10 squats

WOD: 100517 "Tommy V"
Scaled to pack with subbed towel pull ups for rope climbs.

85# Thrusters x 15 (unbroken)
Towel pull ups (5 true w/ right arm above, 5 true with left arm above, 10 true arms even, 10 jumping)
85# Thrusters x 12 (8-4)
Towel pull ups (30 jumping)
85# Thrusters x 9 (unbroken)
Towel pull ups (25 jumping)

13:20

Towel pull ups really taxed my grip as well as the usual pull up muscles. Thrusters felt good. Pretty gassed after this WOD.

CD:
Run 400 7mph
Walk 400 4mph
Yoga4

Hot day in F-L-A

2 days off for fishing and plain ol' vacay.

WU:
Run .75 mi
Dynamics

WOD:
AMRAP in 12 min:
10 push ups
15 sit ups
20 walking lunge

6 rounds plus 10 pu and 4 su.

CD:
Walk .75 mi
Yoga4

Rainy Day VacationWOD

Out fishing yesterday so no WOD.

WU:
Walk ~.5 mi
50 jumping jacks (started WOD, but got interrupted)

WOD:
50 jumping jacks
50 push ups
50 tuck jumps
50 sit ups
50 mountain climbers
50 squats
50 jumping jacks

12:34

CD:
Yoga4

QL started to tighten up today. I'm sleeping in a strange bed, been hard drinking 3 days in a row, and had abbreviated stretch yesterday, so it's kind of expected. Extra stretching and laying down with feet propped up have helped it, but still noticeable.

No gym, no prob.

Away in sunny Florida.

WU:
Run .75 mi
Dynamics
10 push ups
10 sit ups
10 squats
5 unassisted pull ups (on 2x8 of a wooden arbor)

WOD:
21-15-9
Lunges
Sit ups
Burpees

11:38

CD:
Run .5 mi
Walk .25 mi
Yoga4

Squat cleans and sit ups

WU:
Walk 200 @ 4mph
Run 400 @ 7mph
Dynamics w/ inchworms
10 push ups
10 sit ups
10 squats
10 pull ups (assisted 20#)
10 dips

WOD: 100506
AMRAP in 7mins:
10 squat cleans (rx was 95#, I scaled to 65#)
20 sit ups (anchored, hands touch above head then touch anchor)

3 rounds + 10 squat cleans

CD:
Run 400 @7mph
Walk 400 @8mph
Yoga4

DB: DL/HC/PP/Squats

WU:
Run 400 @ 7mph
Dynamics
10 Push ups
10 Sit Ups
10 Pull ups
10 Squats
10 Dips
Half Moon

WOD:
Five rounds of
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round

15-20-25-30-35

Toward the end, I had to put the weights down a few times, and on squats I had to rest one end of the DBs on shoulders and press the other ends together in front of my neck to stabilize them and keep from dropping. Not sure if that is cheating or not.

CD:
Run 1.5 mi @ 7mph with 8mph kick at end (~12:30)
Walk 400 @ 4 mph
Yoga4

Barbara Lite

WU:
Run 400 @ 7mph
Dynamics
10 push ups
10 dips
10 squats

5 rounds with exactly 3 min rest in between:

10 pull ups
20 push ups
30 sit ups
40 squats

Pull ups were assisted, starting with 30# and increasing to 50#. All unbroken.
Everything else was broken in varying degrees.

~35min. My "stopwatch" (iPhone) ran out of batteries around Round 4.

This gassed me pretty good.

Squat snatch and Chest-to-bar pull ups

WU:
Run 400 @ 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 squats
10 assisted pull ups (50# because of WOD)
10 dips
Squat snatch: 2x5 with 45# bar

WOD: 100502
Pack scale
12-9-6
Squat snatch 65#
C2B Pull ups - assisted at 50# to get chest up to bar

8:32

CD:
3x5 overhead squat with 45# bar to work on balance and flexibility. In the WOD, had trouble keeping the bar behind my head and trouble getting to depth.
Max unassisted pull ups: 1
10 push ups
10 dips
Run 400 @ 8mph
Yoga4

Bizarro 100426

WU:
Run 400 @ 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 squats
10 dips
10 assisted pull ups - 30#

WOD: 100430
Same as 100426, just reversed order.
Pack:
40 Burpees - 20-20, 1st set was fast, second slow and deliberate.
35 Sit-ups (incline) - unbroken
30 Kettlebell swings, 1 pood (35# DB) - unbroken
25 Pull-ups - assisted: 9 (30#) - 5 (30#) - 4 (40#) - 4 (40#) - 3 (40#)
20 Handstand push-up progressions: 10 knees on bench, 5-5 feet on bench

13:58

I scaled this up from the reverse 4 days ago, doing 5 more reps of each, and still shaved exactly a minute and a half off my time.

CD:
Run 400 @ 6mph
Walk 400 @ 4mph
Yoga 4

Komen Race for a Cure

WU: Yoga, dynamics.

WOD: Run 5K - 26:34

CD: Yard work.

Swapping today's WOD (BTB) for tomorrow's.

Front squats

WU:
500m row - 2:20
Dynamics
10 push ups
10 incline sit ups
10 squats
10 pull ups, assisted 30# unbroken
10 dips
Front squats: 10x95#, 5x115

WOD: 100427
Front squats 3-3-3-3-3
135-145-155-155-155

No squat rack at my gym, so I had to power clean the bar up. Wrists feel a little tweaked because of it. Felt strong, particularly in the warm up exercises where I have frame of reference. It's likely because I worked out at night instead of my usual morning time.

CD:
3x3 Knee to Elbow attempts (partial ROM - hips elevated but not to elbows)
3 unassisted pull ups
10 dips
1 unassisted pull up
10 dips
10 push ups

HSPU, PU, KB, SU, BP

WU:
Walk 200
Run 400 6mph
10 push ups
10 incline sit ups
10 squats
10 assisted pull ups
10 dips

WOD: 100426
15 Handstand push-up progressions - did partial ROM, about 1/2 way down, 10-5
20 Beginner or assisted pull-ups - 10 (30#), 3 (30#) 3 (40#), 2 (40#), 2 (40#)
25 Kettlebell swings, 1 pood - with 35# DB, unbroken
30 Sit-ups - 10-10-10 anchored
35 Burpees, slow and very broken

15:28

CD:
Run 400 @ 6mph
Walk 400 @ 4mph
Yoga4

Wall balls and muscle ups...not really.

WU:
Walk 200 @ 4mph
Run 400 @ 6.5mph
Dynamics
10 push ups
10 incline sit ups
10 squats
2x10 shoulder rolls in push up position
3 pull ups (strict unassisted), 3 dips

WOD: 100426
Rx was for time:
50 wall ball shots - 20# ball
10 muscle ups
40 WB
8 MU
30 WB
6 MU
20 WB
4 MU
10 WB
2 MU

I subbed and scaled as follows:
50 thrusters - 15# DBs
5 x 3 pull ups, 3 dips
40
4
30
3
20
2
10
1

25:50

Lots of breaking of sets and assistance on pull ups and dips. After two days of rest, this felt like day one. No endurance whatsoever.

CD:
Run 400 @ 6mph
Walk 200 @ 4mph
Yoga at home

Pansy day

Tweaked my hip yesterday doing burpees and hang power cleans. That and I am simply intimidated by 'Paul" 100424 (5 rds of 50 DU, 35 Knee to elbows, 185# overhead walk 20 yd). Taking it easy today and full rest day tomorrow.

Did some light walking, stretching, and ab work: 5x35 crunches.

Hang Power Cleans and Burpees

WU:
Mow lawn
Row 500m - 2:10
Dynamics
10 push ups
10 incline sit ups
2x5 assisted pull ups @ 20#
10 dips
10 squats
10 hang power cleans w/45# bar

WOD: 100423
Pack scale
For time, 3 rounds of
15 x 95# HPC
15 Burpees

12:40

HPC rounds were 10-5/8-7/8-7
Burpees were murder.

CD:
Run 400 @ 6mph
Walk 400 @ 4mph
Yoga4