3 rounds of :  20 slam-ball, 20 OH Walking Lunge (45 lbs)

2 minutes rest.

3 rounds of:  15 Deadlift (155 lbs), 15 wall-ball (20 lbs)

2 minutes rest.

2 minutes AMRAP burpee broad jump (4 foot jump)

Result – 5:03 first round (Rx), 8:05 second round (Rx), 20-ish burpees

The deads cooked my legs.  I misread 4′ on the board and did my burpees thinking 4 mintue AMRAP, so the 20 is a guess as to what my score was around the 2 minute mark.  I figured it out around 3 minutes when people were starting and then finishing before me…  :)

Last 1 RM for me was 205 lbs on 7/12/2011, same on 7/28/2010.  Looks like a plateau to me, perhaps a ceiling.

And…  still 205.  But I did it twice and it felt pretty easy both times.  Not sure why I couldn’t add 5-10 onto it.

Complete For Time:

800m Run

40 KB Swings (53/35)

20 Burpees

400m Run

60 KB Snatch (53/35)

40 Push Ups

200m Run

75 Double Unders

Finished 19:08 (rx).  I got some decent double-under sets at the end when I was pretty gassed.

I also ran the 800m as a mostly time-trial at 2:55.

5 Rounds For Time

15 Pull Ups (C2B if you have them)

8 Thrusters (135/95)

200m Run

Finished Rx, time irrelevant.  I spent a lot of time resting so I could put together 3-3-2 sets on the thrusters.  The first set of C2B pull-ups were unbroken, but too much resting.  I felt some WOD guilt for standing around.

4 Rounds Each For Time

10 Hang Power Clean (135/95)

20 Push Ups

30 Goblet Squats (53/35)

*1 Min Break Btw Rounds*

Don’t recall my total time.

Today was 1 RM back squat.  I’ve had some problems with achieving proper depth so I used a small fit-ball on a plate to make sure I was passing proper depth.  When it got hard, I got that junk out of there so I could dump properly and not trip on it.  My old 1 RM was from 2010 and was 235.  I haven’t really been in that range for a long time and I probably shorted the depth that day

Coach wanted us to get 7 sets on the way so I mapped it out:  185-195-205-215- 225-230-235

When I hit 225 it was still moving well, so I skipped 230 and went straight at my max.  It went well also… so I did 240 and then 245 and called it done.  That’s plenty of work for one day.  +10 on my old max with very good depth.  The squats at this weight were a lot more comfortable than they have been in the past and I think that is because I really tensed not only my midsection but also my upper body straight into my lifted shoulders to keep the bar off my spine.  This is a position I start my heavy 3×5 with, but almost never finish.  At 1 rep it was easier to stay very tall in my upper body.

My previous PR was 21:04.  I wanted to crack 21 minutes so I needed to drop 5 seconds.  Cool weather, my legs weren’t trashed from the week’s WODs.

WOOT.  PR of 20:53.

I used what I learned in my 1k PR from two weeks ago.  Keep the strides long and relaxed… really extend out the back, lean forward.  Today I also noticed my shoes banging into my opposing leg.  I tried to run more on my center-line and keep a clean forward step so I didn’t bump myself.  Perhaps it worked.

I ran 3/4 of it with 1 step inhale 2 step exhale.  Once the final hills hit I was breathing like a fiend (1/1) and trying to keep my stride from tightening and shortening.   I lengthened my stride right before the final sidewalk and then put everything into my legs for the last 100 meters (still trying to stay long)

I know no one reads it, but for the last year I have been only logging maxes on lifts and named WOD’s.  That doesn’t really leave any room for introspection and thoughts I could come back to later on.  What did I do that I thought was right?  stuff like that.