07/27 FREE WILL

[Put Up or Shut Up]

Warm Up: 21 - 15 - 9 Pistols, Push-ups

Work Capacity: AFAP:
Pull-up Ladder 1 - 10 - 1
As Many Reps as Possible in 5 minutes of 1-arm snatch (40# - each arm)

Endurance: Run 10k.
_____________
1. As rx'ed w/CTD pushups and assisted pistols off a 18" box. I think hip and hamstring flexibility is an issue on this particular movement.
2. Pull-up ladder as rx'ed w/20# vest. Took 10 secs rest per pullup in order complete ladder w/unbroken sets.
3. 5.5 run w/20# vest; time- 42:02 (7:31 per mile).

I totally forgot to do the 5-min amrap 1-arm snatches. Very upset with myself. I woke up late this morning (6am rather than 5am) and had to rush thru this wod before work. Despite this shorter version, Im happy with the unbroken pullups and timed run, esp considering last night's workout was tough on the legs.

[jd82]

Rich, I too have a tough time with pistols because of flexibility in the ankle, specifically the achilles tendon. I tend to cheat a bit and rest my heel on a 1" board. It seems to help me get the appropriate depth. What I do on days like today is work on the skill for a bit, but in order to do the required work, I'll use my TRX to assist.

Nice job on the run man!

[Jester06]

1. Rx'd held on to something when needed during pistols

2. Pushup ladder instead, because I did pullup ladder yesterday. 2-failure-2. I failed on 22 on set 26. Started on 22 and went back down. All were ctd :15 rest 2-8, :30 rest 8-18, :45 rest 18-failure

3. 40# DB. 64 right/62 left

4. 10k - 47:24. Not good, went hypo for the last 3 miles which is why I had such a bad time. I'm normally 40 or sub 40 for 6 miles. I had a 20m first 3 miles, then it went to hell.

[Myth]

4. 10k - 47:24. Not good, went hypo for the last 3 miles which is why I had such a bad time. I'm normally 40 or sub 40 for 6 miles. I had a 20m first 3 miles, then it went to hell.

hypo is the absolute worst! used to get it all the time. did you eat anything before? what can you attribute it to?

[TreyFischer]

WU: as Rx'd - used chair to help with balance ( 1st time giving pistols a shot, couldnt do them awhile ago, definite improvement in that department!!)
WC: Going to do snatches and pullups right after this, will post later ( going to have to use a 45# KB since i am not going to the globo gym, didnt need to for this WOD)---- Update: pullups all dead hang, Snatches : turned into a mix of snatches and OHS - Left: 53, Right : 48 -- feels like a REALLLLYY deep knot in my lat and it is killing me, i tried Tiger Balm, heating Pad, Massage stick thing nothing is working
DU: 6.75 mile run in boots - 47:07 - humidity was killing me this afternoon

Notes: @ Rich --- Awesome job with the vest, im not sure if the heat was bad when you were running but it definitely has been bad around here lately , cant wait for Fall !!

[Put Up or Shut Up]

WU: as Rx'd - used chair to help with balance ( 1st time giving pistols a shot, couldnt do them awhile ago, definite improvement in that department!!)
WC: Going to do snatches and pullups right after this, will post later ( going to have to use a 45# KB since i am not going to the globo gym, didnt need to for this WOD)
DU: 6.75 mile run in boots - 47:07 - humidity was killing me this afternoon

Notes: @ Rich --- Awesome job with the vest, im not sure if the heat was bad when you were running but it definitely has been bad around here lately , cant wait for Fall !!

Thanks Trey. Im going to be in town this weekend (gf's parents left yesterday) so let me know about getting together for a swim/run brick session. I was out running around 7am so I didnt think about the heat till the last few miles, but after i took off my vest, my shirt was saturated. The heat has been very tough this summer-- ive lost 5-6# of water weight on longer runs over 6 miles.

Thats an awesome time for running in boots! Im very impressed and I think you're definitely a faster runner than me so take it easy on an old man if we get together for training.

[SPARTAN-367]

WU: Rxèd with pistols and did Ring Pushups to add difficulty and more depth.
WC: I did all pullups strict... (I did 100 STRICT FIRST TIME EVER!!! all chin over! not all unbroken though) / for the 5 minutes forget even about counting i just kept moving.

END: I did 5k Row (22:53)... I told myself I need to do a 10km row at least once in my life, next time it shows up I will do it!

DUR: Stretched 10 minutes.

Good job guys keep it up!

[TreyFischer]

@ Rich : Hey rich i sent you a PM a few days ago im not sure if you got it, but i will give you a call tomorrow about this weekend ( sometime in the late afternoon) , and give me a break 'old man' , yeah right! haha

[Jester06]

Myth, I think it was from not eating enough and while I still had 2.5 bottles of water, it wasn't my normal 3.5-4 by that time. I was going to eat a banana, but for some reason I didn't. It was also very hot. Worst heat this summer since I have been alive in NE Ohio. For example one of my dogs is sitting right in front of the fan as I type this. I agree going hypo is one of the worse things during training.

Just got done mulching my yard, and it was like another workout, plus the wheelbarrow had a flat tire.

[Myth]

Myth, I think it was from not eating enough and while I still had 2.5 bottles of water, it wasn't my normal 3.5-4 by that time. I was going to eat a banana, but for some reason I didn't. It was also very hot. Worst heat this summer since I have been alive in NE Ohio. For example one of my dogs is sitting right in front of the fan as I type this. I agree going hypo is one of the worse things during training.

Just got done mulching my yard, and it was like another workout, plus the wheelbarrow had a flat tire.

it was definitely cause you didnt eat enough carbs (banana)