4 minutes to find 4 rep max Deadlift
4 minutes to find 4 rep max Push jerk
Post time and loads to comments.
U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.
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Very surprised by this. More than a minute faster than last (back in December 2011). My legs felt like dead wood after yesyerday, so I just was planing to get todays wod done. Runing felt very good, and last 400 of backward run I found a good rythm. Happy days!
$in: Krav Maga, lots of drills today and very cardio intensive.
One hour later:
Three rounds for time of:
3 Assisted hanging ring extensions (right arm + left arm = 1) on tippy toes
3 Forward rolls
3 Backward rolls
14 pound Sots press, 10 reps
Lots of goats on this one. Tried a band with the rings but that didn’t work for me. No mat for rolls, did them on grass. Backward rolls were more over one shoulder like a Judo roll. SOTS were tough, wide grip due to low shoulder flexibility made each press feel like it was only a few inches. But the kids loved it today so all good!
Took the WOD up to the neighborhood park that has an approx. 300m track around the perimeter. Warmed up on location. Started at 7:10am. Nice morning for a run. About 60 degrees and the sun is starting to come up.
$O: walked around the track once more then walked home.
Compare to 130801
36:23.4 (PR 23:10)
Notes from 130801
On location at the new track at the community park. Maybe not the best idea as the smell of the new asphalt was less than pleasant. It was also hot today, but the humidity was EVERYTHING!
WOD - 130801
36:23.4 (PR 23:10)
I am a little suspect of the PR. It was set at a charity 5k run/walk a couple months ago. It was a cool morning, but I wonder how accurate the distance was. The previous time for a 5k was around 32 minutes.
Morning all. Nice day today, Cool breezy fall conditions. Perfect for sled today. Started day off with Elliptical 30 minutes 6.3 miles. I think I will have to cut this back some on Squat days. Squat Day week 2 I chose to wear my Olympic lifting shoes today because of there solid sole. I also decided to not use my power belt . Sets were 44 x 5, 88 x 5, 132 x 5, 176 x 5, 220 x 5, 242 x 5, 253 x 5, 264 x 5, 275 x 5. I dropped to 5s to minimize form degradation. http://vimeo.com/76225802 264 x 5 , http://vimeo.com/76219973 275 x 5 ( http://vimeo.com/76223632 sled pull. I finished the morning with a 88 lbs. Sled pull on 1 mile course in about 20 minutes I will add 5 kg each week maintaining 1 mile as long as I can. I really like the sled for developing leg endurance for hill climbs and back country requirements like dragging a 150-200 lbs. deer back to the vehicle during hunting season. Sorry , But yes I am a meat lover and venison is on the menu, No growth Hormones or antibiotics is a win win in my book, That and I don’t need a hired assassin at the meat plant to do the dirty work for my meal A Country Boy can survive . As Jr. says. Have a Great Day all. I need to give my wife a big atta girl . She went out and did her normal 3 days a week. 1 Mile Walk Run. She then humored me and hooked up to the sled and did an additional mile with 32 lbs. Very proud of her effort