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…  :)

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.

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.

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.

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.

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.

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)

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.

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.