"Jason" 080526

Pack:
For time:
75 Squats

4 Muscle-ups
50 Squats
8 Muscle-ups
25 Squats
12 Muscle-ups
15 Squats
16 Muscle-ups
All MUs seated - rings about 7" above my head with my butt on the ground.

15:10

The seated MUs were stronger than before. I put my feet up on a 12" box for a few and couldn't quite get through the transition still, but a lot closer.

Squats were OK. My left hip seems to be getting into alignment more these days which is really good, and a surprise.

Very pleased.

Row, burpees 080520

Pack:
Row 1000 meters (100 strokes)
15 Burpees
Row 750 meters (75 strokes)
30 Burpees
Row 500 meters (50 strokes)
45 Burpees

23:37

Walk around the block, about 1km.
I need to be on my feet more if I want to be sure my ankle is ready to start running again next month.

Then 19 more burpees for the challenge.
10 for today.
9 for yesterday.

I was a wee bit tired yesterday and had to work on the newsletter for the club, so couldn't face them. Lack of character. Sue me, I said I was lazy.

Push-ups, SDHP, Ring dips, weighted pull-ups, HSPU 080519, Cindy

Me
Pack:
50 Push-ups
35 x 30kg Sumo-deadlift high-pull
35 Ring Dips
20 x 16kg Weighted Pull-ups, rapidly dropping to 5kg
15 Handstand Push-ups - Piked on 20" box

23:28
Splits were; 3:31, 2:06, 7:46, 8:20, 1:43.
The ring dips and weighted pull-ups felt a LOT longer than 8 minutes.

• Push-ups felt OK. Surprisingly so. Still broken, but not the terrible ordeal they normally are.
• SDHP pretty cruisy, especially when I remembered to get my hips into it.
• Dips were down to triples and doubles after about 15 reps.
• Pull-ups went 1x16kg and there wasn't going to be a 2nd, 2 x 12kg and there wasn't going to be a 3rd, 2 x 6kg and there wasn't going to be a 3rd. Then I switched to my 5kg baby dumbbell and got an attack of the stubborns. I should have dropped to dead-hangs.
• I think I need to video my HSPU, they felt too easy.

That J.T. combination of movements is a sod no matter how you spice it up. And weighted pull-ups is not how I'd have improved the "taste".

Lynette:
Cindy - Buttercups
1 x Jumping pull-up
4 x push-ups
7 x squats

8 rounds plus pull-up and push-ups.
Switched to push-ups between 2 12 boxes for the 5th round.

Clean & Jerk and Rows 080518

GD scared me so much I avoided Fridays WOD and did

21 burpees
Unbelievably the burpees were the easy part.

AMRAP 20
15 x 30kg clean & jerk
500m row

3 rounds + 4 C&Js.

That was horribly hard.

The cleans were fair to middling. Several were power cleans so I tacked a front squat on.
The jerks were, well they weren't jerks and I don't know what they were. "Uncoordinated waving of a 30kg barbell approximately overhead" is certainly accurate if not terse.

The rows got slower and slower and then even slower.
If BBoJ rows slower than that then she must be blowing herself back and forth. Certainly my desperate inhalations and heaving exhalations were definitley all that were moving me back and forth. The legs were not in any position to be contributing.

I can actually say with complete honesty, Yay burpees!

Michael 080516

"Michael Row 'til Your Butt is Raw"
(Well actually that's the situps.)

3 rounds
Row 80 strokes and hope it's 800m
25 x 20kg Good mornings
25 Supermans
50 abmat situps

28:01
Rows were 3:11, 3:25, ? (missed the lap button apparently, either that or it took me 9 minutes to cover the last 800 and I don't think I slowed down that much)

Thought I'd mix the back work up to hit both ends of the loading curve.
Man my butt is sore!

Cindy 080515, Fran

Pack - 20 minute version
20 rounds plus 3 pull-ups

I made 20! Yip-frigging-pee!

Big dawgs next time!
Woohoo!

I didn't expect to do well as I wasn't feeling particularly energetic.
Splits were:
0:35, 0:37, 0:43, 0:39, 0:46, 0:59, 0:53, 1:03, 1:05, 1:07, 1:02, 1:06, 1:03, 1:03, 1:11, 1:11, 1:02, 1:07, 1:06, 1:05
Push-ups were the limiting factor.
Pull-ups slowed down a bit and ROM decreased, from chest-to-"bar", to chin over bar.
Squats got a bit faster as I settled into it and then may have slowed slightly.
But push-ups! Oy vey!
Broken into doubles toward the end. All good though, well, good by a self-adjudicating Satellite Brand-X'er's standard.

Afterward I sponged off and got a chicken roasting and Lynette warmed up for her first Fran.
15-12-9
20kg thrusters
Beginners pull-ups/body rows

6:19

She wanted to try it since seeing me do it last week.
I wasn't too keen on her doing this because we haven't gone over thrusters yet or even front squats. I made sure she wasn't at obvious risk of hurting herself and let her get away with depth and ROM issues.

I need to be around people teaching these movements to know how to teach her properly. I figured it out for myself, so I haven't thought through how to teach people yet. And yes, I could of course, but I want to be lazy and pinch someone else' good ideas.

"Picnic". Oh, and a server migration

I had to work in Hamilton on Saturday swapping a site server over.

Lynette and I drove down and she looked over my shoulder while I did it. It took much longer than I'd planned and she was very patient.

Then we grabbed lunch at the foodcourt in Centreplace. I recently realised that if you go to one of those smorgasboard style asian places you can pass the rice or noodles and load up on stir-fried veges and variations on chicken for a reasonably zone friendly meal.

The picnic part was us taking a blanket to a park and Lynette reading and my going to sleep. After a late lunch we didn't really want any of the snacks Lynette had packed. It was extremely nice to just sit and be with her and let my head start to empty out.