Jerks. Run, Thrusters & Burpees

Jerks:
65x3, 95x3, 115x3, 135x3, 145x3, 155x3

3RFT:
Run 400
12 Thrusters 95#
21 burpees
16:22

Good to do jerks since it's been a looong time!  The metcon was just a grinding workout.

Fran - Last workout of my twenties

Decided I needed to end my twenties with a bang so I had to choose a tough workout.  Weird, huh?  I think you guys get it though.  So I chose Fran... 21 - 15 - 9 of 95# thrusters and pullups.  Yep.  I was gunning for Joe's PR of 5:44.  Thought since I've been working on my shoulder press and doing some weighted pullups and feeling good today I just might have a chance.

I got 5:50.  It was a huge storm pain!!  I did the first set of thrusters and pullups unbroken (actually I rested the bar on my shoulders in the rack position once or twice on the thrusters) and that just punished me...But I didn't lay down and die or feel sorry for myself so I'm really pleased with a 34 second PR since I last did it in June...that was 5 days before I fell and fractured my knee!!  So I'm very happy with making this kind of progress and not loosing major work capacity over the short time domain after such a major setback that I've only been able to run once in the last 3 months!

6.28.10 Deadlift & Fran

Great work in the gym today for me:

DL: 135x5, 185x5, 215x5, 255x5, 285x5 (PR+5#s)

Fran: 21-15-9 Thrusters and Pullups
6:24 (1:42 PR from previous attempt on 5.23.10!!)

6.26.10 20 Chipper with burpees

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Every minute do 4 burpees then resume sequence where you left off.
8:4

6.25.10 Thrusters, run, db swings, ring dips

Thrusters: 45x10, 65x5, 95x5, 115x5, 135x5, finish with front squat 155x5

3 RFT:
Run Chateau Hill
21 DB Swings (2 30# dumbbells)
8 Ring Dips
8:10

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!

5-23-10: 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!