I’m back after taking a week-long, much needed vacation in the beautiful North Georgia mountains!
“Gallant” for puppies
Run 800 meters
Run 600 meters
Run 400 meters
I did a run/walk combo on all run segments - running 2 minutes, walking 1 minute - until I reached the prescribed distances. Except on the last 400 meter run - I only ran 1 minute, walked 30 seconds, until I reached the end. I would have quit early except I knew this was a Hero workout, and I just couldn’t stop because I was being a whiny baby!
800 meter run/walk - 7:36 (ran 5:36, walked 2:00)
600 meter run/walk - 5:52 (ran 4:52, walked 2:00)
400 meter run/walk - 3:48 (ran 2:48, walked 1:00)
15 Burpees broken up - 6, 5, 4
10 Burpees broken up - 7, 3
5 Burpees unbroken
I did reverse pull-ups using my treadmill handles/bar instead of regular pull-ups. SO hot and sweaty!!
WOD - Puppies - For Time:
21-15-9-3 rep rounds of
45-55 pound Front squat
Ok, messed this one up somehow and did
21 - 15 - 12 - 9
95lb Front Squat (21 - 7,8 - 6,6 - 5,2,2)
TIME: 9:03 min.
Going to count this as a successful “Pack” workout as my reps exceeded the Pack reps and my 95lb weight was on par with the lighter Pack weight. Happy I completed a Pack set, elated I did it in under 10 minutes.
Strength: Back squat
Had to go out of order because the squat racks were occupied at the globo-gym. Legs weren’t feeling so strong so I didn’t go as heavy as I was planning, and then didn’t want to be pigheaded so I pulled the plug on the third rep of the last set.
CFSB ME Work 2013 Cycle4 week3
Attempt EMOM @305; got F111111F1FF
1111@285 to remind myself I can lift…
SDL- All about the set-up today. Good set-up, bar went up; poor set-up was a tragic fail. Try again here next week. Will work some flexibility in the interim.