WOD w/ the Martin clan and Leon

200m
5 squat cleans, 60kg
10 thrusters, 60kg
15 pull ups
400m
15 pull ups
10 thrusters, 60kg
5 squat cleans, 60kg
200m

6:34 - crushed by Beast Boy!! Great times with some of the best folks I know

Crush them!!

Jumped in on the CFK kids v oldies challenge

21-15-9
AWOH, 70kg
42-30-18
Ring dip

Teams of 3 taking turns as necessary to get the job done. Weighted vests worn by all throughout - kids got 10kg, we had 5kg’s (well except that I got 10kg too as we were short a third 5kg vest)

The fogies managed to edge out the kids by 15 secs or so - good times!!

At CF3D - some lifting to punctuate working on my deadlift cues - lots of opportunity for creativity ...

Front Squat

10x20kg
5x40kg
5x60kg
3x80kg
3x100kg
5x120kg (264lb - PB)

Back Squat

5x60kg
5x80kg
5x100kg
15x120kg (PB I think)

Throwdown
AMRAP 10 min
Power clean, 92.5kg (204lb)
Muscle ups

26 power cleans, 21 muscle ups - total 47 reps

Did alternating sets of 5/5. Worked well for 3 rounds then the muscle ups started to slow - should have switched to power cleans sooner but didn’t think of that till repaeted fails in round 5. That was loads of fun!!

Throwdown

CFSB Throwdown

3 rounds for time of
3 bw power cleans
6 bw thrusters
12 pull ups

5 rounds was going to be a low power suck fest. As is this was pretty disappointing. Without a doubt Beast Boy would crush 5 rounds of this in under 10 easy.

Bodyweight 199lb, time 10:30

AMRAP in 3 minutes:
3 Snatch, 135 lbs., Can Power Snatch if able. Just get it up overhead.
6 Dips, Must Muscle Up into Dips
9 Air Squats
Rest 1 Minute

Repeat for a total of 5 cycles.

Decided that rather than starting a new cycle every round I would continue from where I finished

1. 3 rounds + snatches
2. Dips + squats + 3 rounds
3. 3 rounds + snatches
4. Dips + squats + 2 rounds + snatches + dips
5. Squats + 2 rounds + snatches

Total 16 rounds + snatches - all power snatches unbroken, all dips unbroken but missed a couple of muscle ups in last round. Normally I grip high up on the ring for muscle ups but this put me in a horrible position for dips. Gripping at the bottom of the ring worked better but the change messed up my pull a bit. Something new to play with. Enjoyed this one a lot - thanks Gimpy!

15 DL@310
Run 400m
10 DL@310
Run 400m
5 DL@310
Run 400m

7:01 (BW = 204)

Cash out - stretching. That sh!t hurts but it seems to be paying off

Cycle 2, Week 3 - Mo' Metcon

Weekly throwdown

12 min AMRAP
9 CTB
6 burpee w/ lateral hop (over barbell)
3 clusters, 155lb

6 rounds + CTB, burpees and 1 cluster

Weekend went sideways so only got this in an hour after Sunday dinner and a few beers. CTB were the rate limiting step towards the end with a couple of misses but this also got super gassy and nearly chunky after it was all over. Had to avoid any drops with clusters to avoid waking JT - was a great discipline to avoid breaking these up unneccesarily. Want to come back to this one for sure.

Cycle 2, Week 1 - Metcon

Weekly throwdown

AMRAP 10 min
7 power snatch, 99lb
7 kte

7 rounds + 7 power snatch in 10:13 - lost about 30 secs after catching a power snatch with my forehead. Got back on the bar pretty quick but the interruptions from folks concerned with a little claret wasted time. KTE are a big weakness and will need some loving

Cash out
3 rounds 10 GHR/ 10 GHSU

Cycle 1 - Deload Week

First WOD back after a gluttonous break

7 thrusters, 155lb
14 burpees (2 hand touch to 8’ target)
21 pull ups
14 burpees
7 thrusters, 155lb

3:33 as Rxed - unbroken apart from one pause in last round of burpees but certainly not snappy movement

Cash out - 3x10GHD sit ups/ 10 hip extensions