5.29.10 Climbing

Went climbing today with Byron, Jasun and Anna at Split Rock on Ring Mountain just north of the golden gate bridge. Absolutely gorgeous day and a good day of climbing!

"Out of suffering have emerged the strongest souls; the most massive characters are seared with scars."
-E.H. Chapin

5.28.10

WU: 2 Rounds: 5 pullups, 15 OHS, 3 HSPU (rnd 1, 4 in rnd 2), 15 mountainclimbers
DL: 225x5, 255x5, 275x5
Iron plates on concrete suck compared to bumpers! Realized how spoiled I've been using Joe's bumpers!! Thanks Joe!

buy-in: 5 muscle-ups

metcon from JTM:
45 DU
30 squat clean 115#
20 ring dips
45 DU
10:45

The squat cleans were tough in the front squat. Splits: 53, 6:53, 9:50...and the DU at the end were awkward to get into the swing of things with. Good to do some DU at the end.
I forgot to do a High Rep DL!! Oh well, I guess I'll just say I'm easing into my strength biased program.

5.27.08 - Rest Day

"The great end of life is not knowledge but action."
-Thomas Huxley

5/26/10: Thrusters and hill run

Metcon day today and I had limited time (as usual on Wednesdays).
WU: 2 Rounds: 5 pullups, 15 OHS w/ dowel, 15 "mountain climbers", 4 HSPU (to 2 25# bumper plates)

3 Rounds:
5 Thrusters
Hill run
3 min Rest between rounds
1:26, 1:32, 1:35

I intended to do the thrusters at 115#, but like a schmuck did the first round at 105#, so did the second at 115#, third at 125#. Haven't measured the distance of the hill on my court. It's not real steep, but enough. I'd guess maybe around 150m-170m? Hill run consists of running up and back. Was doing the thrusters in 27-36 seconds. Gotta measure out the hill!

5.25.10 - Rest Day

"Freedom is a process, a journey, and it moves at the speed of applied truth."
-Paul Scanlon

Monday 5/24/10: Single Leg Squat & Gorilla Madness

Worked out late with Joe and his buddies from work: Dan and Chris. Good times.

ME Single Leg Squat
5x65
5x75
5x85
5x95
Stopped there. Feeling a slight twinge in my left knee. I'm pretty unstable doing this for the first time, but since I don't have a squat rack, single leg squats are the way to go.

Joe built a "fat bar" barbell over the weekend and we had to test it out. Let's just say that Dan is great with coming up with punishing workouts!

"Gorilla Madness" (created and named by Dan)
3 RFT:
5 KB Swing (88#)
4 Tire Flip (375#)
3 Sandbag over 7' Rack (70#, can't use handles)
2 Deadlift (fat bar, 280#)
1 Farmer Walk 25 yards-ish (88# KB, 72# KB)
12:26

Good heavy work!

"Let me embrace thee, sour adversity, for wise men say it is the wisest course." Maybe Shakespeare worked out too?...hmm...

5-23-10: Fran

No rack (so no squats) and no time for another strength movement today...barely even had time to do Fran, which is the WOD prescribed for JTM from 3.8.10 that right now I'm planning to start following...more on this soon!

WU:
5 pullups, 15 OHS, 3 HSPU to 2 25# bumper plates, 5 burpees, 15 OHS, 2 pullups, 5 thrusters 45#, 5 thrusters 65#, 2 thrusters 95#, 1 pullup

Fran as RX'd.
21-15-9
Thrusters (95)
Pullup

8:06 (PR by 1:08)

Cashout: 2x3 HSPU

Bought the change weight from Play it Again Sports: 2 10#, 2 5#, 2 2.5# and 2 collars. Good stuff!