Busy week...

With classes and work kicking into overdrive, it has been a pretty busy week. I managed a 5k run on Monday with a 31 min time. Just could not get into a good pace and felt like ass the whole run. Granted I am getting over a cold so I will lay partial blame to that. Tuesday I headed to the gym for the WOD I shall rename to the ass kicker. I warned Chris about this one and that he would feel it two days later. He believes me now. 

21-15-9 reps of the following with a 1/4 mile run in between each round. 

135lb deadlifts

135lb clean and jerks

135lb push press

I should have wrote the times down but I know I finished with a better record than when I previously attacked this. Chris officially hates this WOD now. 

Thursday we hit the pieces of Angie

20 rounds of the following

5 Pullups

5 Pushups

5 Hanging Leg Rasies

5 Squats

I had hoped for a 15 min time but settled with 16m51s with Chris blasting through it right at 20 mins. Awesome week so far. Hope to finish strong tonight with a good WOD and maybe another 5k this weekend.

Off to the gym for a Friday WOD with Chris and Mad. A pretty simple one on paper yet as we all found out, it was an ass kicker. 

For time complete the following:

50 Push-ups

50 Pull-ups

50 Hanging leg raises

50 Squats

50 Situps

50 Jumping jacks

I managed a time of 14m39secs with Chris a bit over 16. The situps just killed us both. Kudos to Mad for knocking it out!

The week so far...

With class on Monday, I was not able to make it to the gym. I took Tuesday to concentrate on a heavy lift day. Working on my bench, Chris and I decided to complete a 7 round 3 rep WOD with weight progressing thru each round. I finished with a 305 bench for my last round for only 2 reps. I don't feel like its a huge loss seeing as this was my first heavy lift in almost 3 weeks. I was about 15-20lbs off my 1RM. 

Wednesday, Dan and I took to the park for a deck of cards WOD with half mile jokers. I was not prepared for this as I was cramping with the runs. We still finished strong with a sub 38 min time. Not too bad for a couple old guys!

Weekend fun!

Well with the onset of college football, I will be hard pressed to complete a WOD in the evening after working on Saturdays and then NFL kicked off this weekend and my fantasy team required a lot of attention (damn you Cam Newton and my benching of Steve Smith and Olsen).

So Friday was a 3 mile run with 3 rounds of 15 hanging leg raises. The bottom fell out  15 mins before my run but I decided to go anyways after the storm passed but wow was it MUGGY after that shower. Got a really good sweat and was glad I did not sally up and skip this run. 

We know how my Saturday went. A couple of Sam Adams Octoberfest after work and I was done. 

Sunday I decided to try the Tabata Squat WOD. I do not really care for this WOD now. It is not on the Christmas list, lets just say that. The object of the WOD is to preform 20 secs of work with 10 secs of rest for 8 rounds and in this particular version it was 20 secs of free squats with the 10 sec rest coming with you holding the squat portion. Not a whole lot of rest at all involved with that. By the 5th round my thighs were screaming and I will not lie I cheated on the last 2 rounds a bit. The acid burn was brutal. To top off this little jewel you had to complete a 1 mile run. I do not think my legs were going to cooperate with me but I got them going and I just started to blaze it. Finished with 14 Tabata score and an 8:45 mile.

Hi Cindy, how have you been?

Well today Cindy came into town and with her my previous record of 16 rounds. I decided to try to smash that PR and smash I did. 

AMRAP in 20 minutes

5 pullups

10 pushups

15 free squats

I wanted 21 rounds but was only able to squeeze 20 rounds out with about 15secs left on the timer. Chris finished with a strong 16 rounds. A great WOD. Really was drained at the end but felt great.

Barbara is a bitch

Yeah I said it. Not only does Barbs hate me she is out to get me and get me she did. Was solo for this WOD but managed to knock it out with intensity with a time of 35mins. Horrible time but I will work on this.

5 Rounds for time

20 Pullups

30 Pushups

40 Situps

50 Squats

The following day I went to the gym with Chris for this little jewel. Finished with a sub 25 min time.

5 Rounds for time

20 Dips

20 Reverse Pulls

20 Leg Raises

1/4 mile run between rounds

The Labor Day holiday weekend flew by and I only managed to get one run in and a single WOD. Sunday evening I hit a 5k in 31mins and change. 

Monday I took off for the gym for this back breaker...actually then name of the WOD is called Im BAAACCCKKKK.

5 Rounds for time

15 Deadlifts (185#)

15 Pullups

15 Man-makers (30#)

15 Back Extensions

I finished with a 32min time and felt like hammered poo. So much fun this CrossFit.