That was easier than it was supposed to be

20 free standing leg swings - front and back, side
30 air squats
Couch stretch
T-spine roller work
40 odd dowel HPS


7RNFT
12 x 20kg Russian T-handle  swings
12 air squats
12 frog abmat sit-ups

Late night WOD

4RNFT
20 squats
10 x 20kg press
20kg tyre pull - length of back path and back

Squats and sit-ups

5RNFT
20 squats
20 abmat frog sit-ups

Not the usual 7s

aka, the quiche needed about 7 minutes more.

AMRAP7
7 squats
7 push-ups
7 x 12 inch box jumps

Achieved somewhat less than 7 rounds.

Damn I hate how pull-ups make my shoulders feel like they're tearing apart.

Not silly

3RNFT
20 x 20kg T-handle swings
30 squats
15 pull-ups

Ring rows and squats

8RNFT
10 ring rows - rings at shoulder height
10 air squats

Lightweight

3RFT
10 x 20kg HPS
10 push-ups against a wall
10 x 20kg HPS
10 squats

9:05

1 2:45
2 3:02
3 3:18

Cindy mod

AMRAP 20
5 x supinated pull-ups
10 x 30kg press to OHAH
20 squats

9 rounds
1 1:52
2 2:08
3 2:08
4 2:23
5 2:31
6 2:51
7 2:11
8 2:15
9 1:39

Obviously a sprint finish.

Supinated because it started spitting as I began and I wasn't going to kip on a slippery bar.
Presses were a little too heavy. They were strict, round 7 I think when I started crabbing my shoulder, so I switched to push-presses and push jerks.
Squats were OK. Butt was tight from yesterday and it was working the whole time. I wasn't rolling my left femur out as much as I should all the time.

After, tried some sotts presses. Completely pressing forward, almost horizontal! No wonder I'm struggling to get my shoulders into position to OHS these days. What a mess!

Runs and squats

4RFT
400m
50 squats

20:35

1 4:28
2 5:07
3 5:15
4 5:43

Running was truly truly awful. I must stretch!
Squats were OK. I remember them feeling far worse last time and my form was better much of the time.

It's about the puff, not the grunt

Nopt that the puff lasted very long

AMRAP 10-12
6 x 40kg HPC
12 squats

Forgot I changed it to 12 minutes and set the timer for 10. Carried on when I remembered, but lost a little bit of time. As slow as I was going by then probably only about 2 squats worth.

8 rounds plus some squats

1 1:01
2 1:09
3 1:18
4 1:21
5 1:32
6 1:26
7 1:32
8 1:22

I really thought I'd get 10 rounds in the 10 minutes. Didn't come close. Squats are the killer, just slow and steady, I can't speed them up and keep my knees where they should be.

Deadlifts, squats and jerks

Not a great strength day
2 x 137.5kg
10 x 105kg

Not much to say. Still struggling to muster as much energy for the lifts as when I was on holiday. Really should have stretched my back last night and this morning as I had planned. Uncurling just before lifting doesn't achieve as much if I haven't.

Then:
5RFT
20 squats
5 x 50kg push-jerks

10:11
1 1:57
2 2:05
3 1:53
4 1:53
5 2:21

Squats were slow, but I had my knees rotating out nicely most of the way through.
Push jerks were OK, it was resting the bar in the rack that was hard. And of course because it was hard I sat there waiting for it to get not hard before I jerked the weight, which was the easy bit.
Ive seen it in writing that I'm intelligent, where does that go when I'm training?

WOD with a pacemaker

3RFT
400m
25 squats
15 KTE

Apparently stopped the watch after the first round.

Hampered slightly by having to free my pacemaker's trouser leg from her bike chain. I thought I'd beat her back and then she came around the corner pushing her bike along with one leg. After freeing her I lost more time by laughing through the last round.

Fun.

Run and squat

4RFT
200m
50 squats
19:37

Very much out of shape.

Runs and squats

4RFT
400m
50 squats

26:55

1 5:53
2 5:31
3 7:07
4 8:22

First half of round 3 and all of round 4, squats were to an 8" block.
Because it was there.

(Slightly) Overgrown warm-up

Still not quite a hundred after the weekend stomach bug so I decided to meander through some of the things I do for warm-ups

3RNFT
30 squats
25 kips (concentrate on controlling the core, shoulders well forward to hollow)
20 x 20kg press
15 pass-throughs (Tucker's shoot-throughs, Parallette Shoot-through" with Jeff Tucker - video [wmv] [mov], without the press-up and dip)

I should have done the handstand straddle practises I was playing with instead of the presses perhaps. No, probably not the best idea with a stomach that is complaining at me a bit.

Not totally nice middle-aged guy

3 RFT

50 x squat

7 x pull-ups

10 x 30kg Hang Power-Snatch

14:14

Squats used my fancy new air-squat form guide, my pull-up bars. With my heels against the inner edge of the cross brace that runs parallel to the house the wall of the house is perfectly placed to stick my butt against to keep me sitting back throughout the squat.Doesn't make it easier, does keep my hamstrings engaged.

Pull-ups lost the kip on each round and wound up swinging, but some, some were very good indeed. What I'm doing to strengthen the kip is working.

HPS? Not all bad, just most of them. I prescribed 35kg, but that just felt plain heavy and given the way things got hairy in the last round, a good choice. Lighter would have been better really. I didn't want to struggle with weight anywhere in this, it was supposed to be a clean run through maintaining as close to optimal form as fatigue allowed.

Posture work I guess

3RFT
400m
25 kips as per Tucker's instruction or as close as I could get.
50 squats

18:39

Perhaps a bit of a wussy WOD. 25 kips isn't enough, I should have gone with my initial plan of 50. I thought that might be a bit too much for my shoulders given how little time I've spent on a bar lately. I think it still hit some bits that needed work.
Definitley a wussy time, mainly the run I'm afraid.

But I get a day with Dr. Romanov in  two day's time. I won't run any faster afterwards I know, but I will know how it's supposed to be done.

Run and snatch

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

18:19

Playing a bit

3RFT
5 x 30kg hang power snatch
10 x rollouts
30 squats
9:something. Reset the watch afterwards

That would be good as a 5 rounder if I had a bit more time.

Run and squat

4RFT
400m
50 squats

A blistering 24:15 LOL

Anything involving my arms is out right now, so this one that I've wanted to try for a while came to mind.
Man I run badly! :-)
And then the squats were a grind. I'll see how my knees feel tomorrow, that's the real test. I used my hamstrings much more than I used to, I know that, but was it enough? We'll see.

I'm glad I finally had a crack at it, now I know the time to beat. I'd say I could hardly do worse, but I do have a certain aptitude in that direction.