Runny mainsite

3RFT
200m
10 x 20kg Front squat
3 x beginner rope climbs

9:44

1 3:25
2 3:10
3 3:10

That was cut back a bit far really.

LitviNancy

3RNFT
15 x 20kg OHS
Run 200m (can't call it a sprint).
Stop clock
Walk back.

1 2:51
2 2:46
3 2:48

Deadlifts and running

1 x 147.5kg
Better than last time, but still not there.
Time to find my groove again.

My back wasn't set at all and I levered it up.

But it's still more weight than I've lifted before, so a win of sorts.

Should have done the high rep set because the following was too taxing to have me focus on my form.

3RFT
200m
10 x 100kg deadlifts

9:12

1 2:35
2 3:02
3 3:33

Really tried on the runs. I envisioned my little pacemakers from Sunday disappearing down the road on their bikes and roller-blades and tried to catch them.
Deadlifts were just horrible. I was puffing too much top set myself and, well, not good.

Intermittent kid chasing

5 x 40kg front squats
5 x shoulder to overhead anyhow
200m

9:31

Chased the kids down to the corner on their bikes and roller blades for one round. Much faster.
Logistical errors with helmets taken off and me accidentally being in front (provoked fits of sulking) torpedoed the other rounds

Back Squats and Litvinovs, sorta

3 x 85kg

OK, sitting back a bit, feeling it more in my quads than anywhere though.
Tried wider hands again and this time it was better, go figure. I watched the Westside speed squats the other day on the CF Journal video and all the lifters there had a very wide grip and pushed their elbows back a great deal so I tried that. I really don't know what's going on. I'll stick with this until it stops working again I guess.

Then 3RFT
8 x 60kg back squats
200m
So sort of a litvinov protocol, except lighter, more reps and slower. OK it's nothing like it.
8:52

1 2:35
2 3:06
3 3:10

Playing with doing my high-rep set in the metcon . I did it to save time on Thursday and my hamstrings are still lit up, thought I'd see how it went with squats. Probably too taxing on my recovery for long term use.

Runs felt OK, foot falls were lighter than they have been.
Squats felt pretty good. Hamstrings were working and knees stayed out most of the time. Not easy to do after running as I expected, but not as hard either. Which is because I wasn't pushing myself on the runs I'd say.

Run and push stuff up

4RFT
200m
5 x 50kg push jerks

10:00

1 2:10
2 3:02
3 2:18
4 2:41

'twas a dark and stormy night ...

Well, a blustery afternoon.

3RFT
200m
20 sit-ups
20 x 12kg T-handle swings
10:27

1 3:25
2 3:27
3 3:33

Decided to spare my shoulder and forwent benching.
Runs were slow even for me but fun fighting through the blustery headwind.

Got rained on slightly, not a bad thing.

Chuck Taylor's don't make good wet tyres. I didn't slip, but they're a bit skiddy.

Running and power cleans

200m
12 x 60kg power cleans
12 HSPU progressions (feet on ground)
200m
6 x 60kg power cleans
6 HSPU progressions (feet on ground)
200m
3 x 60kg power cleans
3 HSPU progressions (feet on ground)

13:28
1 6:42
2 3:57
3 2:48

13:28

Some of the cleans were ugly and I should have dropped them instead of muscling them into the rack. Stupidly stubborn. Pleased that I used 60kg though, that's fairly heavy for me. If I can get my legs into it more they'll improve.
The first run was quite good. I started out plodding like always and realised that I didn't need to and picked up to a reasonable pace. Not fast, just nod thudding along. Lighter. That's good. Who'd a thunk, if you run more, you get better at it.

"Runnin' in the rain" and stuff

3RFT
200m
5 x 40kg thrusters
10 supinated grip pull-ups

11:11

1 3:36
2 7:34? Guess I forgot to press the button after the second round.

Second round of thrusters were not good. I let my shoulders round which loaded my wrists up and then that's all i could feel. Figured out what had gone wrong on the run and fixed it in the 3rd round. They weren't very thrustery though, more of a front squat and press I'm afraid.
It's raining so the chin-ups were back on the rafter in the shed, so started flat footed rather than a dead-hang which has my elbows very slightly bent.

Variation on a Brand X WOD

3RFT
15 KTE
30 x 12kg dumbbell power snatches, 15 each arm
200m

15:37

First round of KTE were "kipping" and I smashed them out. Next rounds they smashed me.
The snatches are worrying, I think I muscled the right hand ones up because the left hand just popped up to full extension. A repeat with video coming up.

Running, power cleans and presses

3RFT
200m
3 x 40kg power cleans followed by a press

13:22

1 4:17
2 4:03
3 5:01

40 kg is only a moderate power clean but a solid press for me so I played with mixing the reps up.

Not a disaster of a combination.
The same cannot be said of the time.

Run and squat

4RFT
200m
50 squats
19:37

Very much out of shape.

An exercise in underestimation and stupidity

3RFT
5 x 30kg Hang Power Snatch
Run 200m

6:56

Underestimation? I tried the 30kg, pressed the reps and out thought, "I'm not getting 12 reps with that or 4 rounds, better cut it back".
Stupidity? Aside from whacking my nose and forehead as I practised, which is just a lack of coordination stemming from lack of practise, the really dumb thing was 2 reps into the first round I remembered that power snatches just mean catching above parallel. You don't have to receive the bar at full height. Things got easier then.

Nearly went for a 4th round, decided to stick to the (revised) plan and stop at 3 and sulk about it.

Amped up cut-down Cindy

3RFT
"Run" 200m
2 Rounds of modified Puppies Cindy
3 dead-hang pull-ups
6 Push-ups with hand release
9 x 12kg dumbbell thrusters

19:23

Round
1 5:27
2 6:34
3 7:20

Runs weren't a disaster. Not the sprint the distance deserved of course. Left calf cramped on the last run home, telltale that I haven't been stretching it enough.

Pull-ups easy.
Push-ups rather good. I like the hand release thing. I don't launch into the next rep as quickly as I would like and that's not all bad as I use the time to set my shoulders and drive my hips up first, which really means I get a tight plank going.
Dbell thrusters. Oh my goodness! Not fun, not easy, broken as heck! Total character failure, I just couldn't power through them.
Definitely using them again. I like that I don't get to muscle them up with my right arm compensating for my left. I like that I don't need to use a weight heavy enough to hurt my back to have the movement really hit me hard.
Not keen on the bruised collar bones where I drop the weight though.

Character failure

3RFT
200m
10 pull-ups
15 x 12kg dumbbell presses]

14:35

After the first round the lack of character manifested initially in the form of breaks from Pose technique practice which quickly became stopping to walk. It must have been during one of those episodes of head-hanging shame that Lynette and Allan drove past me, because when I eventually made it back to the driveway, they were parking the van.
Pull-ups were broken to plan and got better as I went through. 5 and 5 in the last round, 4,4,2 for the first two. Hands held up well.
Dumbbell presses deteriorated after the first round two. I didn't expect that, but wasn't surprised. OK with it.

Coughing madly now so I just have been exerting myself a little.

Run and snatch

5RFT
200m
6 x 35kg Hang Power Snatch
20 Air squats

18:19

TP's WOD - minus hill

4 rounds
Run 200M
3 OHS 30kg
6 Front Squat 30kg
9 Back Squat 30kg

16:24

In theory it was jog out, sprint back. In practise it was trot out, jog back. Best I could turn on.

Thta combination of barbell lifts is a monster for the transitions. No way to make it smooth.

Poor time, low weight, dodgy form.
About right.

Didn't video myself. I should have.

Brand X workout
20-15-10
200m
20kg OHS
20 ring push-ups

15:40ish

Runs were nasty, feeling for Pose and not finding it.
OHS were reasonably solid. Not good though and I didn't tape them again! F**k!
Ring push-ups were a grinding sod. I knew they would be though.

Glad to be in out of the rain.

Deadlifts: Run C&J

Morning
Pulled the plug on the deadlifts.

My hamstring was fine on the warm-ups, well, OK, it was a bit tight, but loosened up.
First rep of the first work set it flared up very badly.

I guess I know that I'm using the correct muscle groups when I deadlift, but I'm struggling to see the experience as a positive one.

Evening
Buy in
2 x
Skip 100 M
10 squats
3 handstand attempts

5 rounds
300 M run
12 Anyway overhead, 40kg - Should have been 7, mis-read it.

20 min. Messed that up too, supposed to havebeen a 10 min WOD, oh well I miissed the deadlifts.
"Run" was a very slow trot. A lady with a stroller paced me for a bit.

Cash out
10 KTE