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WOD:
Run 3 k
16:33
Fast for beeing me. Think it helped to have the young dog whit me. Some short pit-stops, but he had the lead all the way, draging me along.

SUNDAY 131013
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.

I don’t have a bench, but I do have an old weight machine that maxes at 110lbs. For the first 7 sets I had the bar in the middle seting, for the last three I set it at the low setting.

WOD - 131005
(Rowing) Dragon - RIP
Pack
For time:
Run 2 miles (subbed 3218m row - raining) 13:49
4 minutes to find 4 rep max Deadlift (225, 245, 275)
Run 2 miles (subbed 3218m row) 13:53
4 minutes to find 4 rep max Push jerk (95, 115, 125)
Forgot to stop clock (probably a little over 36 minutes)

$O: none

Out late last night watching boxing and drinking adult beverages, so I was a little low on energy and motivation.

“Holleyman”
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

WU:
5 min Jump Rope, 100xSU + 3 min DU Practise
BUWU PVC
BU STE PVC
10 x HPCL, 10 kg
10 x PCL, 15 kg
5 x PCL, 20 kg
5 x KB Press, 12 kg
5 x PCL, 30 kg
5 x WB, 6 kg
3 x PCL, 40 kg
3 x KB Press, 16 kg
2 PCL, 50 kg

WOD:
Scaling: Pack, modified
20 rounds for time of:
5 x Wall ball shots, 14 pound ball = 6 kg
3 x DB Press, 18-20 kg -> KB Press, 16 kg
1 x Power clean, 115-135 pound -> 55 kg
Total time: 25:14

$Out:
10 min Shoulder Mobility

Comments:
I was able to have a continous flow during the whole workout. Except then for the KB Presses where the first five and the last two where unbroken, the rest was 2 + 1. I tested KB Press with 20 kg but wouldn’t have been able to get through within a good time frame. So I choose to scale down to 16 kg. I feel that was a good choice. A really great workout. I am really tired in my back right now. Rest day tomorrow since I have two classes in my garage then.

Does anyone have a good idea when it comes to sore forearms working with Kettlebells? As soon as I do KB presses, cleans, thrusters or snatches I end up with really sore forearms where the Kettlebells hit/touch them. Any ideas are more than welcome.

15 mins various hip mobs
Press 10x45, 5x95, 5x115, 3x135, 2x145, 155, 165, 3x2x172 (45 secs rest between doubles)

15x135 - hallelujah!!

Looks like pressing after squatting may have been hurting my numbers a bit the last couple of weeks, be really nice to increment my high rep load again. Skipped the sweaty stuff today.

Warm up: 3x (250m row, 15 GHD back extensions, 15 GHD sit ups)

Metcon: Bear complex, 5 rounds of:
7x clean, front squat, push press, back squat, push press
Rest as required between rounds, each round don’t put bar down
20kg, 30kg, 40kg, 50kg, 50kg (3-5 mins rest)

CFSB rest week so I’m cherrypicking some ‘fun’WODs. Never done this one before

Skills: 5 mins MU practice (got 5 singles and 4 or 5 fails)

WU
About 2K jog with backwards/sideways running mixed in.

SATURDAY 131012

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 130408.

Time
13.41-13.07-13.37-13.19-13.38-13.65-13.79-13.91-14.09-13.91

Distance measured approx, so most likely it was 90+ meters instead of 100. That would explain the “compare to” numbers below. Still about a sec difference between the fastest and slowest.