5 RFT: OH Walk, Wallballs, Farmer Carry

6-29

199.8#

5 mile bike ride to wt room
GHDx15
EXTx15
PUx25
C2B PUx10
HSPUx10
T2Bx5-K2Ex5
Sampson Stretch
3rds of OH walks to work upto Rx’ed weight

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

24:29

Weight room is exactly 26M long so the turns took some manuvering…

Clean and Jerked the 185# for the OH walks... unbroken on rds1, 2 and 4. About 3M short on rd3 and 7M on rd5
Wallballs were 10-15 at a time… should have pushed it harder on them
Farmer carry was tricky with our reamed out bumbers not weighing the same and the wide turns

Leaving for vacation tomorrow so I wanted to hit some power cleans before we left… should have done 5x5 or added some weight
Power Cleans
185 5x3
Abs between sets

8 mile bike ride home, different route

Back Squat 3x5

6-28

201.4

Leaving for vacation Wednesday morning and wanted toget some back squats in before I am stuck in a hotel fitness center and doing bodyweight wods.

Back Squats
135x5
225x5
275x5
315x5
315x5
315x5

225x10

GHDx15
EXTx15
Toes 2 Bar x10
45# Goodmornings x15

________________________


6-28

201.4

6am. Coconut drink, coffee w/SF creamer
5P-0C-10F

9:30. 3oz Salmon, 1/4C nuts
3P-0C-8F
DT 8P-0C-18F

1:15. 5oz ham, 4 eggs, 2 paleo pancakes, 2T cream 1.5T PB, 3/4C berries
10P-1C-18F
DT 18P-1C-36F

9:00. WO back squats, 3x5 @ 315#, abs and back

9:40. PWO
5P-2C-0F
DT 23P-3C-36F

10:30. Salad. 4oz steak, 1/2 avocado, onions, tomatoes, olives, 2T evoo
4P-2C-12F
DT 27P-5C-48F

5 RFT: DL and HSPU

6-27

199

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

5 RFT: 385# DLx5 and Para HSPUx5 (8:42)

Messed around with ring hspu for about 20 minutes.... busted my arse twice and got a nice strap burn behind my knee. Almost did them piked but couldnt keep my body perpindicular

________________________________
6-27

199.0

8:45. 2 paleo pancakes, 2 eggs, 5oz ham, 2 bacon, 3/4C berries, 2T cream
8P-1C-13F

1:00. Taco salad, 8oz meat, 2T sour cream, 1/4C salsa, 1T catalina, olives, 1/2 avocado, 1/4C nuts,
6P-2C-17F
DT 14P-3C-30F

7:45. 8oz steak, 2C greenbeans, 1T PB
8P-2C-4F
DT 22P-5C-34F

9:00-9:30. WO, 5 RFT 385 DL x5 and para HSPU (8:42)

10:00. PWO
6P-0C-0F
DT 28P-5C-34F

3-5-7 Pull-ups

6-26

201.6#

Warm-up 850M swim

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.


As Rx’ed in 11:32 PR and 21 sets… I wanted to hit weighted pull-ups 5x5, but my shoulders/arms/lats were cashed

4-22-10 As Rx’ed in 15:52 and 17 sets PR
6-21-09 in 28 min and 19 sets with 40# 1-7 and 30# 8-10
5-15-09 in 42 min and 19 sets with 35# 1-5 25# 5-10
3-19-09 in ~30 min and lots of sets, assisted PU after the 3 using 35, 25, 25 then 15# on rest of the sets
____________________________

6-26

201.6

9:30. 2 oatmeal pancakes, 2T PB, 2T cream, SF syrup, 4 bacon, 4 eggs, coffee w/SF creamer x 4
6P-4C-23

2:15-4:15. WO, 850M swim, 3-5-7 pull-ups

4:30. PWO
5P-2C-0F
DT 11P-6C-23F

6:00. Taco salad, 8oz meat, 2T sour cream, 1/4C salsa, 1T catalina, olives, 1/2 avocado, 1/4C nuts, 1 strawberry
6P-2C-17F
DT 17P-8C-40F

8-9:00. Coffee w/SF creamer x 3
0P-0C-4F
DT 17P-8C-44F

10:30. 5oz ham and salmon, 1T evoo mayo and deli mustard, 8oz red wine, 1oz dark chocolate, 9 almonds
5P-1C-8F
DT 22P-9C-52F

5 RFT: 40 DUers, 30 Box Jumps, 20 KB Swings

6-25

201

5 RFT:
40 DUers
30 box jumps, 24”
20 KB swings, 1.5 pood

31:14

DUers are my goat! 1 or 2 at a time, I did string 7 and 15 together but just once. Box jumps were slow and a long drop for a short fella like me. KB all unbroken. Sweaty mess when I was finished.

_________________________________

6-25

201.0

5:55. 1C coconut drink, coffee w/SF creamer
5P-0C-10F

10:30-11:30. WO, 5 RFT: 40 DUers, 30 box jumps, 20 1.5 pood KB swings (31:14)... SUCKED!

11:30. PWO
5P-2C-0F
DT 10P-2C-10F

12:30. 2 paleo pancakes, 4 eggs, 2oz ham, 3 bacon, 1T PB, 3T cream, 3/4C berries
7P-1C-19F
DT 17P-3C-29F

1:00. Small piece of Sarah's birthday cake and natty ice cream
0P-5C-5F
DT 17P-8C-34F

7:30. Sarah's birthday dinner at Hinode. 10oz salmon hibatchi dinner 2x veggies, no rice or noodles
10P-3C-15F
DT 27P-11C-49F

Rest Day

6-24

201.2

9:30. 4 eggs, 3oz ham, 4 bacon, coffee w/SF creamer x 3
7P-0C-8F

1:30. 1 1/2 HB eggs, 2.5oz ham, 1/4C nuts, ML
4P-1C-6F
DT 11P-1C-14F

6:30. Salad, 5oz steak, 1/2 avocado, 2 bacon, 10 olives, 1 1/2 HB eggs, 2T evoo. 2oz chix cordon blue
9P-1C-15F
DT 20P-2C-29F

3 RFT: 50# DB Thrusters x 15 GHD x 30

6-23

202.2

3RFT:
50# DB Thrusters x 15
GHD sit-ups x 30

9:06

Thrusters were all unbroken. Had a hard time finding right grip and position on db thrusters. Also struggled keeping db's racked bringing me forward on my toes and first 2-3 thrusters were a hair above parallel then I was able to get in groove and the rest were at or below.
GHD touched hand to floor and opposite toe on each rep. 1st set unbroken, 15-10-5 on 2nd the sets of 5 on 3rd... I'm a little 'top heavy'

Shoulder Press X5
95
115
135
155
175
185
190 +5 on 6-1
135

Split Jerk X5
135
160
185
195 +5 on 3-22

___________________________________
6-23

202.2

5:50... 1C coconut drink, 6 almonds, coffee w/SF creamer
5P-0C-12F

9-10. WO, 3RFT: 50# DB Thrusters x 15 GHD x 30 (9:06)

10:05. PWO, whey and yams
5P-2C-0F
DT 10P-2C-12F

11. 2 paleo pancakes, 2 eggs, 2oz ham, 1T PB, 2T cream, 3/4C berries
6P-1C-14F
DT 16P-3C-26F

2:45. Salad, 2oz ham, 2 HB eggs, 1/2 avocado, 2T evoo, bacon bits, 10 olives
4P-1C-12F
DT 20P-4C-38F

4:45-5:15. Easy 500M swim

7:00. Chix cordon blue, peas, 1/4C nuts, 15 almonds
8P-1C-15F
DT 28P-5C-53F

10:15. 3oz salmon, 1/2T evoo mayo and deli mustard, 8oz red wine, 1oz dark chocolate
3P-2C-5P
DT-31P-7C-58F

Row 50M BW Bench x 30, Row 100M BW Bench x 20, Row 200M BW Bench x 10

6-22

201.8

Row 50M
BW bench x 30
Row 100M
BW bench x 20
Row 200M
BW bench x 10

16:03 PR… 22:18 in May 09 @ 250#

Bench 205 all unbroken
Subbed 45# KB SDLHP 50-100-200

____________________________________


6-22

201.8

9:30... 2 paleo pancakes, 3 eggs, 3 bacon, 3/4 C cream, coffee w/SF creamer x 3
5P-1C-12F

12:30-1:30... WO, 205# bench 30-20-10 and SDLHP 50-100-200 (16:03)

1:30... PWO
5P-2C-0F
DT 10P-3C-12F

2:30... Salad, 5oz ham, 2 bacon, 1/2 avocado, 10 olives, 2T evoo
5P-1C-14F
15P-4C-26F

7... 8oz steak, mushrooms, peppers and onions
8P-1C-0F
23P-5C-26F

5 RFT: 50' 45# OH BB Walking Lunges & 21 Burpees

6-21

201.8

5 RFT:
50’ 45# OH BB Walking Lunges
21 Burpees

12:54

Blah… Touched knee on all lunges, burpees were slow, but steady. Need to bring the intensity

________________________________

6am... Coconut drink, 6 almonds, 2 prunes, coffee w/SF creamer
5P-1C-13F

8:45... WO, lunges and burpees (12:54)

9... PWO... 1/4C cream, 1/4C nuts, 1/3C yams, 2 eggs, 1 scoop whey
5P-2C-13F
DT 10-3C-26F

12:45.... Huge Pork Steak
10P-0C-0F
DT 20P-3C-26F

5:30... Tuna Pkt, 1/2C nuts
5P-0C-16F
25P-3C-42F

8:30... McyD's SF iced coffee
0P-0C-5F
DT 25P-3C-47F

10:00... 7oz chix, evoo mayo, bacon
7P-0C-3F
DT 32P-3C-50F

10:30... 8oz red wine, 1 oz dark chocolate
0P-1C-2F
DT 32P-4C-52F

Elizabeth & OH Squats 7x1

2-20

202.2

First triathlon was yesterday and I am back on the wagon!

“Elizabeth” as part of warm-up

21-15-9 reps of:
Clean 135 pounds
Ring dips

as rx’ed in 10:45

I wasn’t mentally ready for the 135# squat cleans to feel so heavy. Had to do sets of 3 after 1st 10 and stayed off the bar too long

OH squats 7x1
155
175
185
195
200 F
200
205 PR
Hit some front squats x5 afterwards… I felt like a drug addict fresh out of rehab in the back of a pharmacy getting back in the weight room after taking some time off to get ready for tri.

It feels good to be back!!
135
185
205
225
245

____________________________________

6-20

202.2

8:30... 4 eggs, 2 paleo pancakes, 3 bacon, 3/4C berries, 2T cream, coffee w/SF creamer x3
6P-2C-20F

12:30... 5oz ham, 2C green beans, 1/2 avocado
5P-2C-5F
DT 11P-4C-25F

2:15-3:30... WO, Elizabeth (10:45), 7x1 OH squats, 3x5 front squats

3:45... PWO
5P-2C-0F
DT 16P-6C-25F

8:00... 4 McDoubles, no bread, no cheese, plain, large SF vanilla iced coffee
6P-0C-6F
DT 22P-6C-31F

Race Day

6-19

204.2

5:00... 1C coconut drink, 3 prunes, coffee w/SF creamer
5P-2C-10F

8:00... 300yd Swim, 12 mile Bike, 5K Run @ Willard Tri

9:30... PWO
5P-3C-0F
DT 10P-5C-10F

11:30... 3 oatmeal pancakes, PB, SF syrup, cream, 2 eggs, 3oz brisket
8P-4C-8F
DT 18P-9C-18F

6... 4 ribs, broccoli and cheese
5P-2C-0F
DT 23P-11C-18F

9:30... 3oz salmon, 24 almonds
3P-0C-8F
DT 26P-11C-26F

10:30-11:30... Coffee w/SF creamer x4
0P-0C-8F
DT 26P-11C-34F

Pre-Race

6-18

200.2

5:45... Coconut drink, 6 almonds in 1/3T pb, 2 prunes, coffee w/SF creamer
5P-1C-13F

11... 2.5oz salmon, 1oz jerky, apple 1.5oz almond butter
3P-2C-5F
DT 8P-3C-18F

2... Mixed greens salad, chix, avocado, bacon, onion, 1000 island dressing. 1C raisin bran, 1T PB
8P-8C-12F
DT 16P-11C-30F

7... Pre-race dinner, ribs, peas, sweet tater, roll

Rest Day

6-17

199.2

11... Coffee w/SF creamer x 4
5F

12:30... Mixed Greens Salad, chix, avocado, onion, tomato, evoo
7P-1C-10F
DT 7P-1C-15F

7:15... JJ's #10 unwhich dbl meat
8P-1C-5F
DT 15P-2C-20F

9:00... 8oz red wine, 1/4C nuts, pepperoni, 2 prunes

Mile Run & 200M Swim

6-16

203.8

1:00... 4oz steak, 2 paleo pancakes, 3/4C berries, 2T cream
6P-1C-11F

5-5:30... WO, abs, 1mile run (8:30), 4x50M swim

6:00... PWO, 2 eggs, 1 scoop whey, 3oz yams, water and ice
5P-2C-0F
DT 11P-3C-11F

6:30... 9oz chix, broccoli, nuts some pb
9P-1C-8F
DT 20P-4C-19F

10:00... 2oz jerky, coffee w/SF creamer x 4
2P-0C-5F
DT 22P-4C-23F

Rest Day

6-15

199.2

9:45... 4 eggs, 2 paleo pancakes, 4 bacon, 3/4C berries, 2T cream, coffee w/SF creamer x 3
6P-1C-19F

2:30... 1/2C nuts, ML
0P-1C-12F
DT 6P-2C-31F

6:30... 2 huge ribeye steaks, spinach salad, broccoli and cheese
15P-2C-0F
DT 21P-4C-31F

Hilly Bike & 5K

6-14

202.2

6am... 1C coconut drink, 6 almonds in PB, 2 prunes, big coffee w/SF creamer
5P-1C-12F

10:30-12:30... WO, hilly bike (1:15:00) and 5K (29:58) started slow on treadmill

12:30... PWO, 2 eggs, 1 scoop whey, 2T yams, water and ice
5P-2C-0F
DT 10P-3C-12F

1:30... 3 eggs, 2 paleo pancakes, 3 bacon, 2oz ham, 3/4C berries, 2T cream
7P-1C-14F
DT 17P-4C-26F

5:30... 4.5oz tuna, 1/4C nuts
5P-0C-6F
DT 22P-4C-32F

10:00... 3C choc milk
3P-5C-0F
DT 25P-9C-32F

7 RFT: 7 L Pull-ups, 7 Push-ups, 7 1.5 Pood KB Swings, 7 Ring Dips

6-13

202.2

10:15... 4 eggs, 2 oatmeal pancakes, 2T PB, 2T cream, 1T SF syrup, 3 bacon, coffee w/SF creamer x 3
6P-3C-15F

3:00... 3oz jerky, 30 almonds
3P-0C-10F
DT 9P-3C-25F

7:15... WO, 7RFT: 7 L Pull-ups, 7 push-ups, 7 1.5 pood KB swings, 7 ring dips(7:44)

7:30... PWO, 1 scoop whey, 2 eggs, 2T yams, water and ice
5P-2C-0F
DT 14P-5C-25F

8:45... 4oz Unburger, 3oz steak, 3 bacon, 1/2 avocado, greenbeans
6P-2C-8F
DT 20P-7C-32F

10:45... 3eggs, 3oz ham, 8oz red wine, 1oz dark chocolate
6P-1C-2F
DT 26F-8C-34F

Bike, Swim, Bike

6-12

203.2

6:50... 2 paleo pancakes, 4oz ham, 3 bacon, 3/4C berries, 1T PB, coffee w/SF creamer x 2
6P-1C-13F

1:00... 3oz toppings from pizza
3P-0C-0F
DT 9P-1C-13F

2:30-3:30... WO, bike to SBU, swim 500M, bike home

3:00... PWO, 1 scoop whey, 2T yams, 2 eggs
5P-2C-0F
DT 14P-3C-13F

6:30... Cookout/Bonfire, 8oz unburger w/guac and salsa, hotdog no bun, smores!!! I had some chocolate and marshmallows but no grahm cracker
6P-6C-15F
20P-9C-28F

12... 2T PB, 4 prunes
0P-2C-6F
DT 20P-11C-34F

15 RFT: 5 Pull-ups, 10 Push-ups, 15 Squats & Bench

6-11

201.2#

15 RFT
5 pull-ups
10 push-ups
15 squats

As Rx’ed in 8:05

Bench
6-11 (x5)
225
255
285
315
330
340x3 hit peg on 4, help on 5
_____________________________
6-11

201.2

6am... 1C coconut drink, 1 scoop whey, 2 eggs, 6 almonds in a little PB, 1 prune, coffee w/SF creamer
5P-2C-12F

9:15... WO, 15 rds of Cindy (8:05), bench x 5 205-255-285-315-330-340x3(hit peg on 4 spot touched on 5)

10:00... PWO, 1 scoop vanilla whey, 1 egg, 2T yams, cinnamon, vanilla
4P-2C-0F
DT 9P-4C-12F

11:00... 2 paleo pancakes, 4 eggs, 5 bacon, 1T PB, 3/4C berries
6P-1C-16F
DT 15P-5C-28F

2:00... 2oz beef jerky, 2 paleo muffins
4P-2C-6F
DT 19P-7C-34F

6:00... Lettuce salad, 5oz ham, 1/2 avocado, seeds, parmesean, 3T evoo, 1 hot fresh cc cookie
5P-3C-14F
DT 24P-10C-48F

9:45... 5oz tuna, 1/4C nuts
5P-0C-6F
DT 29P-10C-54F

Tree Cutting!!

6-10

199.2

10am... 2 paleo pancakes, 1T PB, 3/4C berries, 4 eggs, coffee w/SF creamer x 3
6P-1C-14F

Mow

Cut down 3 trees

6:30... 8oz ribeye, broccoli, salad w/full fat ranch, berries and yogurt over a VERY small piece of angel food cake
6P-5C-5F
DT 12P-6C-19F

9:30... 4oz steak, 1C green beans, 1/2 avocado, 1C coconut drink, 9 almonds, 2 prunes
4P-3C-13F
DT 16P-9C-32F

2 Mile Run & 1/2 Mile Swim

6-9

200.8

6am... 1C coconut drink, 1 scoop whey, 2 eggs, 6 almonds in a little PB, 1 prune, coffee w/SF creamer
5P-2C-12F

9:45... 3 eggs, 2 paleo pancakes, 1T PB, 3/4C berries
5P-1C-11F
DT 10P-3C-23F

2:15... Lettuce Salad, 5oz ham, seeds, 2T evoo, 1/2 avocado, 1/4C nuts
5P-1C-16F
DT 15P-4C-39F

5:15-6:45... 2mile run (8:15 pace) and 800M swim, 300 then 2 50's 2 100's and a 200.

7:30... 6.5oz salmon, 1T evoo mayo and spicy mustard, 1.5oz ham, 2C greenbeans, 1/4C nuts
6P-2C-10F
DT 21P-6C-49F

10:30... 5oz tuna, 1/2C nuts, 4oz red wine, 1/2oz dark chocolate
5P-1.5C-14F
DT 26P-7.5C-63F

Deadlift x 5 & 21-15-9 225# Back Squats and GHD

6-8

199.2

9:45... 4 eggs fried in coconut oil, 2oz ham, 1/4 avocado, 1 pineapple slice, 2 strawberries, 1 prune, 1/4C mixed nuts, coffee w/SF creamer x 3
6P-2C-16F

2:00... Lettuce salad, 6oz steak, 2T evoo, seeds, 1/4 avocado, apple, 1T almond butter
6P-2.5C-13F
DT 12P-4.5C-29F

3-4:30... WO, DLx5 135-225-275-325-375-405(4+1)-425(3+1+1) and 21-15-9 225# BS and GHD (7:21)

4:45... PWO, 1 scoop whey, 1 egg, water, ice
4P-0C-0F
16P-4.5C-29F

6:15... 6oz sirloin, 2C broccoli, 1oz cheese, 3 slices bacon, 1/2C nuts, 1 prune, 2 strawberries
7P-2C-15F
DT 23P-6.5C-44F

9:30... 2eggs, salmon packet, some broccoli and onion, 2 strawberries, 1 prune, 1/2C nuts
4P-2C-12F
27P-8.5C-56F

East... No, wait... West 33 Mile Ride

6-7

201.6#

6am... 1C coconut drink, 1 scoop whey, 2 eggs, 2T flax, 6 almonds in a little PB, 1 prune, coffee w/SF creamer
5P-2C-14F

9:15-12... 33 mile ride, slower than I wanted to go, ran into gravel the first 10 miles and had to turn around. Held a good pace then hit some good hills and ran into more "road work", which in Polk Co is just dumping gravel on the road I guess.

10... 2 paleo muffins
2P-2C-6F
DT 7P-4C-20F

1:00... 5 eggs, 4oz ham, 1/4 avocado, 1/4 C mixed nuts, 2 slices pineapple, coffee w/creamer x 2.
9P-2C-12F
DT 16P-6C-32F

5:00... On the way to 7 on 7, 4.5oz Tuna pkt, 1/2C mixed nuts, apple
5P-2P-12F
DT 21P-8C-44F

5:30-8:00... 7 on 7 in Ozark

9:00... 3.5oz unburger w/onion, lettuce, and mustard, 2 paleo pancakes, 3/4C berries, 1T nut butter
5P-2C-11F
DT 26P-10C-55F

3 RFT: 21-15-9 OH Squats & C2B Pull-ups

6-6

202.2#

Northeast Regional Event 1

Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat… used 95#
Chest to bar pull-ups

5:38

Used 95# to work on OH Squat form…. went down and touched agility pad to be sure to get full ROM.. all were legit C2B PU's in 15-6, 7-8, 5-2-1-1

“Clean the Ladder” as part of warm-up

Squat Cleans X5
95-115-135-145-155
Clean & Jerk X5
155-165-175
Power Clean X5
185-200-210 (4+1 no rest)
_________________________
6-6... 202.2

8:45... 4 eggs, 2 paleo pancakes, 3/4 C berries, 5 slices bacon, 9 almonds
6P-2C-16F

1:45... 6oz ham, 1C green beans, 1/2 C peas, 1C coconut drink, 9 almonds
6P-3.5C-9F
DT... 12P - 5.5C - 25F

2:30... WO, SQ.C-C&J-PC Ladder, OHS & C2B PU
4:00... PWO, 1 scoop whey, 1 egg water and ice
4P-0C-0F
DT... 16P - 5.5C - 25F

6:15... 2 "un"burgers, 8oz ground beef, onions lettuce, 1/4 avocado, evoo mayo, mustard, 1/4 C mixed nuts, 1 slice pineapple.
5P-2C-10F
DT... 21P-7.5C-35F

9:30... 'Hodgepodge' 1 chicken wing, 1 oz steak, 1 paleo muffin, 1 paleo pancake, 5 strawberries, 1T nut butter
5P-2C-13F
DT... 26P-9.5C-48F

11:00... 4oz red wine, 2oz ham
2P-1C-0F
DT... 28P-10.5C-48F

Rest Day

6-5

199.8#

6-5
9:45... 3 oatmeal pancakes, 1.5T PB, 1/4C SF syrup, 5 bacon, 5 eggs
Coffee w/SF creamer, 9 almonds..
(4C-8P-13F)

2:45... Incredible Pizza Salad Bar---Spinach salad, eggs, ham, sunflower seeds, honey mustard, evoo, toppings from 4 bbq chix slices, about a cup of taco meat...
(3C-5P-8?F)...
DT (7C-13P-21F)

7:00... Buffalo Wild Wings--- 12 wings 6 spicy garl ic, 6 hot, blue cheese dressing...
(1C-10.5P-33F)... Per Bdubs nutrition facts...
DT(8C-23.5P-54F)

10:15... 2 paleo muffins
(2C-2P-6F)
DT(10C-25.5P-60F)

4 800's & Weighted Pull-ups

6-4

202#

Weighted Pull-ups
x5
25-45-60-70-80-90 (+5 from 5-10)
x1
100-115-125PR-130F… to lip (105 on 3-14 @212#)
————————————————————-
Four rounds, each for time of:
800 meter run
on MS track 3-4 min rest between…. tried to sprint the last 100 on each. Taking a rest day tomorrow.

3:34 PR
3:28 PR
3:22 OVERALL PR
3:25 PR

13:59 PR

11-7 1. 4:03… 2. 3:45… 3. 3:38… 4. 3:32 (14:53)
in the afrternoon on treadmill with plenty of rest between

8-10 did it in 1. 4:38… 2. 4:43… 3. 4:38… 4. 4:35… (18:34) 5. 4:32?? dunno why I did 5
in am on treadmill
_________________________
6-4
6am... 1C Milk, 1 egg, 3 almonds in a little PB, 2 prunes, coffee w/SF creamer...
(2C-2P-4F)

8:30-10:30am WO, wt'ed pull-ups and 4 800s

11... 3eggs, 2 paleo pancakes, 3/4C berries, 3 bacon, 9 almonds
(2C-5P-15F)
DT(4C-7P-18F)

2:30... Salad, 1/4C salsa, 3 avocado slices, 5 oz chix in 2Tevoo, apple, 9 almonds
(3C-5P-11F)
DT(7C-12P-29F)

5:00... 500M swim...I am cashed

6:30 fajita "salad" 6oz steak, lettuce, 1/4C salsa, 1C onions peppers and mushrooms in evoo, 9 almonds
(3C-6P-9F)
DT(10C-18P-38F)

9:30... 5oz chix, little leftover veggies from dinner, 1/2 avocado instant guac, paleo muffin
(2C-6P-15F)
DT (12C-24P-53F)

"Randy"

6-3

203.8#

“Randy”
FT: 75 Power Snatches

5:33

6:30 swim, 9ish WOD. Hit wrong button to stop watch… Time is probably pretty close. 20-10-10-10-10-15 should have gutted this out more… Was going for 3x25 and a time in the 4's. I made a deal with myself at 20, dadgum mental breakdown PISSED ME OFF. I needed to stay at 20 or atleast sets of 15 and should have been in the 4's... but i wasn't. I wasn't out of breath my shoulders were just cashed from the 7 WOD yesterday and swimming last night and this am. Still a PR I guess… 8:07 on 7-3

"The Seven"

6-2

206#

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps... subbed Push Press
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

29:59

I think I had some scar tissue break up in my knee this am so I subbed push press for thrusters, should have done 175-185… Or atleast 155... Thrusters would have TOTALLY changed this WOD...

Duathon Race #3

6-1

205.4#

Run-Bike-Run

.5 miles... 3:39
11 miles... 41:40...16.16mph (chain fell off)
2 miles... 20:50

1:06:09 was total... didnt have my watch today so I am not sure on my first 800... I do know I was at 46 something when I got back from the bike... transition was a bit faster with speed laces, but not for sure on the time. I dumped chain on the first 3 miles or so that cost me some time and got in my head.. weather sucked-- hot and muggy tried to stay in my seat more on the hills. I need to push the rolling ones harder and sit and spin on the bigger ones... still a newbie, practice, practice, practice

cash out at Golden Corral... 3 big plates of meat and a bowl of ice cream with everything chocolate that they had.... yummmmmm

Shoulder Press 5x5

6-1

205.4#

Shoulder Press 5x5

135-155-165-175-185-190x4-135x10

5 RFT: 30 Lunges, 21 Sit-ups, 21 Burpees

5-30

?#

Still in IA…no weights, bike needs a tune up so did:

5 RFT
30 Alt Lunges
21 Sit-ups
21 Burpees

24:42

Had to watch my 2yr old out of the corner of my eye, but felt like I kept a good steady pace

Flowering Pears & Racoon River Trail

5-28

?#

Planted 8 10 gallon cleveland pears with my father-in-law
About 3hrs

Rode 26 miles on the Racoon River Trail from Dexter, IA to Des Moines, (Clive). It was probably the flattest trail in America, at one point was in aero for 40 straight minutes.
About 1hr 40 minutes at a nice and easy pace

3 RFT: 60 Sec L-Sit, 45# Goodmornings x30, 60 Sit-ups. 25# Back EXT x 30

5-25

206.2#

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

29:41

1st time doing L sits, got them 15 seconds at a time until last 30 of 3rd set. Spent too much time talking… Looked at this one as a completion WOD.

Off to the in-laws…

"Fran"

5-25

206.2#

Fran

21-15-9

95# Thrusters
Pull-ups

2:55

1st legit sub 3 min Fran, 4-9 3:06. All unbroken, butterfly kip on all pull-ups, thrusters at or below parallel and got head through at the top. Fought the urge to drop bar on the set of 15 thrusters… Spent 10 minutes recovering