07/27 FREE WILL

[scramble]

1. rx'd..on the pistols, held on to something on the way down, let go on the way up.

2. rx'd with deadhang pullups. 16:47

3. rx'd with 40# db. 47 right/ 43 left

4. Coming off shin splints and trying to ease my way back into running. Will run 2 easy miles tonight.

[Egg]

WU: Rx'd

WC: Rx'd, All unbroken. (BwHaHaHa!!!)

Feel like a fool...Totally forgot about the Snatches >_<

END: (46:55) 6 miles Legs were tired >_< <--Very embarrased at this time which is usually sub 40's. >_<

[Myth]

Warm Up: Pistols were done holding a 20# sandbag in front of me to counter balance the weight, as well as get a real nice burn in the shoulders. Reminds me of front barbell raises back in the bodybuilding days, lol. Pushups were chest to deck.

Work Capacity: 100 dead hang pullups with 22# pack in sets of 5. My pace was about 5 pullups on the minute.

AMRAP 5 min each arm of 1-arm power snatch (36#). Right=108, left=112. 36# was the most I had at my house.

Endurance: Ran 10k with 22# pack in 44:54 (7:14 pace). I haven't ran more than 3 miles straight in months, AND this is the farthest I've ran with weight on me, so needless to say I was pretty pleased with the results. Since I left my vest at the gym, I was forced to wear the pack. It's basically an athletic rucksack with a hip strap and chest strap (and of course shoulder straps). It's actually pretty comfortable. It doesn't constrict my lungs like the vest, but it is kinda wobbly, so I had to tighten the crap out of it. Ran in my Vibrams, and consequentially totally wrecked my feet. I think I'll take a few days off of wearing these.

Swim WOD (1hr later): 1/2 mile mod pace using CSS. Really focused on form and coordinating my breathing with my movements. Time was 19:30.

[jd82]

Myth, you're still snacking on gunpowder I see.

[Myth]

Myth, you're still snacking on gunpowder I see.

yes I admit, I break my Paleo diet once in a while

[FIFE]

Warmup - rxd - 21-15-9 pistols each leg - more work needed on these used 3 bumpers for depth gauge
work capacity - 1-10-1 deadhangs
snatch - left out as i didnt have time in the morning and i did the run from the house no k.b here

10 k run with taz the staffie - good day!!

[vertigo]

Warm Up: rx'd, went down to a box and did the pistols box squat style

Work Capacity: Did the breathing ladder Deadly suggested for the pull-ups, granted on a few sets I took a few more seconds than alloted. Pull-ups were dead hang except for the 10 rep set

Did 10 mins of 40# snatches alternating arms every 5 reps, 140 total

Endurance: 41:15. Used mapmyrun so I'm hoping my route was accurate. Also had to wait a few hours after the WC to run.

[jasonmv22]

wc - pullup ladder in 9:05. Did as many deadhangs as i could in each set then kipped to finish. did wod at the track so no dumbell for snatches
only did 5k jog 28:20.