Today is a 5k run.
My previous time was on the “Heska course” and I vaguely remember running something like 22 minutes just before a winter snowstorn. I don’t have record of it. Bummer. I did a 3 mile race on Thanksgiving 2009 with a finishing time of 21:04, *if* I could keep that pace that was an estimated 5k time of 22:35. So today, I hope for 21 minutes. It’s a bit of a reach. The temps will be near 90 degrees and it is a new course that is uphill on the way back…
We shall see… 22:19. I worked very very hard. This was a very tough course. It will be difficult to improve on that time.
4 Rounds For Time
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400m Run
12 Kb Snatches (53/35)
10 Push Press (95/65)
Even though I was feeling a bit tired, I did weights that were a little heavy for me… 95 lbs for push press and 44 lbs for kettlebell snatches. My time was not impressive, but I worked very hard and will be stronger for it.
Finished in 15:16. Times varied from 12:00 to um… my time.
21-15-9 reps of
——————–
Slam Ball
Pull Ups
-5 Minute Rest-
21-15-9 reps of
———————
Wall Ball
SDHP (95/65)
It goes like this: 21 reps of slam ball, 21 pull-ups, 15 slam ball, 15 pull-ups, 9 slam ball, 9 pull-ups. Rest 5 minutes. Do the other.
We had a pretty good gang. So we split into groups. I started on wall ball/SDHP with a time of 5:06, then took my rest and finished with slam and pull-ups with a time of 6:04.
Sam posted a wicked WOD today, and it sounded gruelling to read, but that isn’t any reason to not do it.
5 Rounds For Time:
————————
50 Double Unders
10 Power Snatches (95/65)
12 Burpees
200m Plate Run (45/35)
I tried to get my own jumprope on the way there but stopped at a sports store that seems to think that Hunting and Fishing are sports, but nothing else. So I used a gym rope that was too short. That combined with my terrible skillz (just haven’t worked on double-unders) means I spent a lot of time tripping over the jumprope.
Mark: 38 minutes.
Fast people: 22 minutes
Slowest of the day: 41 minutes.
Run a one mile time trial.
It was a windy day. Windy enough that the National Weather service was issuing warnings.
I ran 6:23, and checking the whiteboard – I was the fastest of the day. It helps that none of the high-octane folks ran it. How can I crack 6 minutes? Here’s what I’m thinking. We did it as two 800 meter out and backs. That’s three turn-arounds during the mile. On the turn-arounds I was shuffling down to a stop, and then shuffling up again. I could have “shuttle-run’d” it and trimmed a few seconds. Also, get rid of that wind. Or, I could run faster.
I think the high winds picked up some extra pollen today. My nasals were suffering for the rest of the day.
For 15 minutes:
Do one heavy deadlift within that minute.
This isn’t one of those progressive things. 15 minutes for a total count of 15 deadlifts.
I did 215 lbs. I had a lighter load than nearly everyone including several girls. Oh how will my masculinity survive? It’s OK, I’m a weakling and I know it. But I’m getting stronger day by day.
21-18-15 reps of:
Kettle Bell Swing (53/35)
Box Jumps (24 inch/20 inch)
In betweeen sets of KB/BJ, do the following
2 rounds of
5 Power Clean
7 Back Squat
9 Dead Lift
All at 95 lbs.
So you end up doing the olympic lifting during the dashes of the 21-18-15
Start the stopwatch for AMRAP 20 minutes
Do 100 pull-ups
With the remaining time, do as many rounds as possible of:
6 Hang Squat Cleans
20 Push-ups
I finished 4 rounds plus 1 clean.
Our trainers did this WOD: Sam got 9 and Russ got 7 + 12 push-ups.
15 minute AMRAP:
——————-
200m run
1 rope climb
10 weighted sit-ups (35/25)
8 Sumo-deadlift high-pull
Finished Four rounds plus all the situps in the fifth.
My Sumo technique sucked a bit.