Team 5k Row...

Strength/Skill Work Front squat: 5×5 @ 3013 For some of you this will mean a new 5RM. For most of you this will be a time to work on technique and speed coming out of the squat. Work up in weight as you feel. Drop back down if you are unable to maintain tempo. Rest ~2 minutes in between sets.

This was a difficult movement for me in that apparently I get my momentum from the descent. Descending slowly really slowed my ascent. Anyway, my sets looked like this (I did one extra for fun):

35x5, 55x5, 75x5, 85x5, 75x5, 75x5

I worked with Miriam and she was awesome- we have so much fun.

WOD

In teams of 3 or 4 complete a 5,000m Row

One rower per team

While one person on your team is rowing take turns completing as many burpees OR double unders as possible with only ONE person per team may be doing burpees/jump rope at a time.

Each burpee =one second off your overall 5k time.

Every three double unders=one second off 5k

Every six single unders=one second off 5k

This was a fun WOD- our overall time was 22:59 and minus burpees/DU/SU was 16:30. Our team was Miriam, Franklin, Chris (from VA) and me. I ended up rowing 1500 m and did only DU's in sets of 20 or so... not too shabby considering I have been struggling with double unders. Miriam was a champ with the burpees and Chris and Franklin rocked it out on the rower.

Rest Day

Today is an unplanned rest day. Stele isn't feeling well so I won't be able to CF, but it's probably good because my arms are cashed...

Tic Tok

Strength/Skill Work Hang clean 2-2-2-2-2-2-2

35x2, 55x2, 65x2, 75x2, 80x2, 80x2, 85x2- so, so UGLY

WOD

7 Rounds of:

5 burpees

50ft weighted walking lunge (25lb sandbag)

5 pull-ups NO BANDS

For time. 9:11

15 minute time cap. This WOD was last completed on 100930. Old time 9:47 w/ purple band

Tues 110104

Bent Arm Hang Test= 1:27

Strength/Skill Work

Back squat: work to add upwards of 10lbs to your previous 5RM.

Previous= 118 x 5 depth questionable, 120 x 5 shaky- PR

WOD

Complete 5 rounds for time of:

8 Push-press (55lbs)

16 lateral jumps (16″)

Time=6:28

A Run in the Sun

Had Saturday and Sunday off so I was itching to get back in the box!

Strength/Skill Work Push jerk: Spend 15 minutes working up to a heavy set of 3 (with NO PRESS OUT!). If you find your max weight prior to the 15 minutes go down 20% and complete 3×3 at that weight with ~30 seconds rest between lifts.

95 x 5

WOD- "A Run in the Sun"

5 Rounds of:

200m run

12 burpees

1 minute rest between rounds.

Subtract 4 minutes from overall time and post to comments.

Time= 8:14

I did this WOD at 6:30 pm and it was freezing- my lungs were burning. Running felt good, it had been a while.

Carolina Challenge II

WOD

In the order of your choice complete max reps in two minutes of:

Kettlebell swings (35lbs)- 50

Box jumps (20″)- 39

Deadlifts (115lbs)- 20

Double unders- 53

One minute rest between each two minute period.

Total score= 171

Goals for the New Year

I am going to start putting my workout log here so I have a public record and am forced to blog- makes for a very interesting read later. So here are the goals for 90 days:

1. No sugar (haven't had any in a really long time so shouldn't be too hard)
2. No chocolate (so sad)
3. No dairy (except in coffee)
4. No processed (including sugar free candy- my nemesis)

Training Goals for the year

1. Consistent and consecutive double unders
2. Deadlift 200 (now 162.5 x 5)
3. 100 lbs overhead
4. Bodyweight C&J 114 (now 85 x 5 clean and 95 x 5 jerk)
5. Snatch 90 (now 60 x 5)
6. Compete in the Carolina Fitness Challenge December 2011