Unscheduled Rest Day yesterday, lots of stuff going on. Was supposed to do Back Squat 5×5, but since I couldn’t get to the gym yesterday or today, did a CFE WOD:

CFE WOD 090530
Run
6×3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.

1: 725m
2: 700m
3: 650m
4: 650m
5: 725m
6: -

Notes: I misread this before I went out, so I only did 5 intervals. Still a pretty tough WOD. POSE felt pretty good throughout. Something I noticed recently I was doing wrong was not keeping my support leg bent when it struck the ground. See this gal doing it the right way, note her left leg is bent slightly:

By having my leg locked out, I was slowing myself down and transferring the shock of impact to my hip and back, rather than having it absorbed by my calf and leg muscles.

Reason #11,242 why coaches need coaches and why you should film yourself working out as often as you can.

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Shoulder Press
1-1-1-1-1-1-1
135-155-165(f)-155-155(f)-150-150

Compare to 20080903: 155

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10 Rounds
Run 100m
Rest 1 minute between rounds.

Ballparked the 100m down 11th Street, all the sprints were under 15 seconds.

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4 Rounds for time:
5 Power Clean, 185 lbs
15 Ring Dips
Time: 11:31

Notes: Wanted to do a CF Football type WOD. 185 lbs was challenging, but I probably could have gone a little heavier. I only missed one, and that was b/c early on I was too much on the balls of my feet instead of the heels.

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5 Rounds
3 Muscle Ups*
5 Handstand Pushups (HSPU)
20 Hip Ext
20 Kettlebell Swings, 55 lbs
2 min Rest

Rounds:
1-3:25
2-2:22
3-4:23
4-4:51
5-3:24

*Muscle-Ups were performed with top of feet on a box for assistance.

Notes: HSPU was the big issue on these. I was using plenty of leg help on the MUs, but really had a hard time on HSPU on th 1st, 3rd, and 4th round. For whatever reason, the HSPU in round 5 were unbroken. Kipped on all of them though. Really need to work on MU progressions as part of my warmup and knock out a few full ones here and there. I did 3 in a row last week without coming off the rings and with no warmup, but tried to do a full one after warming up today and couldn’t get any. Dan beat me on this by 1.5 minutes, but he was using a 35 lbs kettlebell.

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Got Montezuma’s Revenge big time in Mexico, so didn’t leave the hotel room on Friday, Saturday still wasn’t 100% and traveling on Sunday, so inadvertent rest days.

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AMRAP 15 Min
20 Sumo Deadlift Highpull, 30 lbs
20 Squats
Run 100m (in the sand)
Total: 8 rnds + 6 squats

Notes: Did this one with a USNA buddy, Austin Y., and his wife Cindy while we were down in Mexico for a wedding.

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For Time
15-12-9
Front Squat, 155 lbs
Pullups (CTB)
Time: 6:42

Notes: Happy with this, the front squats sucked as expected, but the CTB Butterfly continues to go well, rarely had to break on the pullups. Also, worked on HSPU in the warmup and these are coming along nicely. Need to continue to hit these in warmup 1-2x per week. Just a month ago, I couldn’t do more than about 4, and now I’m cranking them out.

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“Fight Gone Bad”
AMRAP 3 Rounds
1 minute Wallball, 20 lbs
1 minute Sumo Deadlift High Pull, 75 lbs
1 minute Box Jumps, 20 in
1 minute Push Press, 75 lbs
1 minute Row (cal)
1 minute Rest

Round 1: 125
Round 2: 101
Round 3: 95

Tota: 321 (PR)

Compare to 080710: 295

Notes: Felt a little beat up going in from the “Newport Crippler” on Saturday then a lot of driving over the weekend for Aaron/Erika’s wedding. Way too many box jumps lately, the sides of my lower calves are killing me.

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http://sarahpcf.blogspot.com/

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