Monday, September 23, 2013

Pancakes! Waffles! Carbs, oh My!

Monday - PreWod - Max rep ring dips = 14. Then double tabata hollow body rocks and wall climbs. Only did 2 wall climbs per set.
WOD
*6 Pistols Alternating Legs
THEN...
40 Front Squats
*Anytime the bar drops complete 6 pistols
Used 135# - Did 10, 10, 8, 6, 6. Pistols were easy... front squats were not going well. And cleaning the bar up was miserable.
PostWod - worked on cleans with 115#, and then 65#. Need to use a wider grip. Then 2x5 front squat 155#.

Tuesday - Run - 1 mile warm up then 1.5 mile fast tempo. Recover for 1 mile then 1 mile fast tempo. Recover .5, then .5 tempo. Finished with easy mile plus 2 x 30 lunges + 20 push ups.

Wednesday - ProWod - Ring pushups - 20 max. Yoke carry x 4, ended at 210# added = 395# total.
WOD
4 RFT
20 Wall Balls 25#
15 KBS 62#
11:10 - these were draining... very hard to keep going. First set of wb unbroken, then 10 on kb. Had to break up in 5s from there out (a couple sets were 7 or 8).
Post Wod - Deadlift, 5@135, 5#135, 5@185, 5@215, 5@235, 5@235, 10@185.

Thursday - Run. 8 miles easy @ 8:40. 2x 30 lunges, 20 pushups

Friday - PreWod - Ring push ups, 10 rounds 10sec on/10 sec off. 44 total. Practiced different styles of rope climbs, no feet, L sit, both wraps.
Back Squats
5x3 E2M - 185#. After 5 sets, did 2@205#, 1 @ 235#, new PR.

*Cash Out*
3 Rounds
Max Handstand Push Ups
Max Double Unders
4, 33. 3, 15. 4, 20.

Saturday - Race to Cure Lymphoma (Now called the Flat as a Pancake run). Doing the 5K with Y, then the 10K solo. Easy pace with mom on the 5K, Y dropped behind, then took off after 1.5. 10K pushed to keep a 7:20-7:30 pace, just trying to keep up with another guy, he dropped at 3.5, then started picking others off. Felt pretty good, but was a definite struggle for the last half mile or more. Ate and drank like crap for the rest of the day.... fail.

Sunday - Took the dogs on a ruck, maybe 4 miles or so. Tried to control the eating today, but appetite got away, plus Fritzs after Outback... no chance.

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