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7/16 WOD
Hell Week Day 3
"Nancy"
15:03.

Another PR. Working out in the evening when I am far more warm and loosened up really makes a huge difference.

Claw

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7/17 WOD
Hell Week Day 4
"Amanda Miller"
5 RFT
100 double unders,
20 burpees,
3:00 rest.

27:13.
Splits deteriorated from about 2:50 to a couple at 3:00 to about 3:10 to about 3:20. Never done this one before.

Video of Hell Weekers doing Amanda. (I am at far left in red print shorts.) (WFS) [url]https://www.youtube.com/watch?feature=player_embedded&v=6dIJVSVCTfI[/url]

Claw

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@Claw, Hell Week sure sounds like, well, hell...

Wednesday
Walking and stretching, back feeling better, still not 100%

Thursday
Walking and stretching, back felt 100% injury-free, which is different than feeling 100%. Swam 7 minutes continuously (how did I ever swim 2.4 miles for Ironman?)

Friday
Walking and stretching, back felt nearly 100%. Did some air squats and planks.

Saturday
Walking and stretching, air squats and planks, PVC oly movements.
Wow it's amazing how much mobility you lose after 10 days!

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Sunday July 20, 2014

Held a goblet squat for 5:42, it was painful.
Did mobility work.

Made it to the pier and back better than yesterday.

Spent an hour in the ocean.

A good day.

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friday

Harvester of Sorrow
for time:
1000m Row
21-15-9
KB SDHP (32)
Lateral Wallball
1000m Row

13:55


Hollow Rock: 3min. accumulated time


1/2 GHD Oblique Twists: 3x20/s (medball)

prep food for 100 person bbq tomorrow nite

saturday

for time:
10 Cal. Row
400m Prowler Push *uprights
50 Toe Touches
400m Prowler Push *uprights
10 Cal. Row

in the rain....hungover.....forgot to start the stop watch


3 rounds of:
12 Single Arm DB Rows
20 Single Arm DB Shrugs...20 lbs

cooked 30 lbs of fish, 20 lbs of shrimp, 20 lbs of beef...fed 100 happy people :pepper:

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Monday July 21, 2014

Held an air squat (no weight) for over two minutes. Ouch.

Did mobility work.

Did 20 PVC snatches, 20 PVC C&J.

30 PVC OHS.

EMOM, 7 minutes, 3 burpees. This was hard, but not so hard I felt like puking. Will try 4 burpees next time.

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Tuesday July 22, 2014

A fun birthday spent at the beach house with the kids.

Hit a three kid PR!

[url]http://youtu.be/-SXw1LTJPh4[/url]

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3 rounds for time of:
time cap: 15min.
50 Squats
7 Bench Press (135)
10 Deadlifts (225)

7:57

Decline DB Sit-ups: 3x8/s 20lb dbell

Standing Abs: 3x60 large green band

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Thursday July 24, 2014

Hip and shoulder mobility

held a squat for 3:00

20 walking lunges on each side

15 pvc snatches

15 pvc c&j

10 PVC ohs

EMOM for 7 minutes
4 burpees (this was MUCH harder than 3 burpees EMOM, but doable, need to get to 5 then 6 then 7 then ...)

Doing PVC Oly practice in the sand is cool. A CrossFitter was jogging by and stopped and said "Nice form". That was cool.

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Mostly during Endurance (running) WODs now.

[U]7/22 WOD[/U]
AMRAP about 35
5 stadiums
1 lap @ 75%
50 squats
1 lap @ 75%

2 rounds + all but last lap.

[U]7/24 WOD[/U]
2 runs up Heartbreak Hill (short) at 80%
2 runs up Heartbreak Hill (long) at race pace (about 10:30 mile)

Claw