Had to clean them first, and my shoulders were talking, so I lacked the bravery to pull myself under the bar like I should. I guess I’ll just try to work though it, but I must admit I’m getting a little worried about the pain…
Handstand Walk across mat/ scale as wheelbarrow walk with partner
10 Pistol squats ( 5 each leg)
15 Turkish Get ups
20 Hollow Rocks
50/35# Dumb Bell
15 or less
Scale pistols by using rope assist or wall assist
Scale Hollow Rocks by allowing bending at hips or shoulders, not knees
(optimal form looks like a slice of cantaloupe with no bend at hips or shoulders)
50 ring dips
50 honest press ups
Or that was the script anyway. Arrived at my Mum’s new place, looked down to the bottom of the street “That’s not far enough, better stretch it to the top of the street as well!“
Dips in 2:20, out the door for a run. Still going another 3 minutes later ?!?
Push ups in 2:28, another run and this time needed to stop for supplies and to reset the sundial
HSPU’s ... well about them - umm, moving right along. Oh, that’s right, I didn’t. Actually I stopped. I can only surmise that reversing the gravitational pull on my body has reversed my HSPU gains. Will try some box jumps tomorrow - maybe I have become kangaroo like as a trade off?
So anyways, up to HSPU’s in 11:52
PS I went out and paced the run course after I recovered ... 700+m - that may explain a bit. Doesn’t explain why I didn’t do that BEFORE the run!!
With an empty BarBell:
2x5xDeadlift, Hang Power Clean, Push Press, Good Morning, Back Squat
CFS WOD 090224 - DeadLifts/Burpees, Knees-To-Elbows, & Ring Dips
DeadLifts: (Warm-Up) Work
2x345#, 345#, 275#
Ring Dips (Black Band assisted after 4 in second round) 7:57
I need work on my deads… not technique but strength. At 30# below my 2 rep PR, I was already feeling form break down. Like I’ve mentioned, no deadlifts for 2 months isn’t good for your back. No better time for a strength focus in my mind.
In the MetCon, once again the Ring Dip/Burpee combo kicked my tail. Need more ring work too.
Got an email this afternoon from a former classmate of mine that she was taking her husband (another former classmate of mine) to dinner and would the family like to join them. So, my rule is never pass up friends if I can avoid it, so I had one wod in, I could skip the afternoon one. I had emergency hummus . . .
I did this one in just over 5 minutes. I had some problems with my stopwatch in my new iPod, so I’ve got to figure that thing out. Also, that wasn’t counting the extra round of rowing 250 meters and 15 push presses with 16lb dumbells. I had forgotten to start my stopwatch, so to punish myself for not going to the gym yesterday, I decided to start over, thus making my total number of rounds 4 instead of three.
Also, I got the Nike Plus device for my iPod. It said I ran a mile in 8:11, but I forgot to update it with my stats, so I’m not counting that time. Still, it was awesome to hear it tell me that.