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

Stole GD’s metcon from yesterday

10 push press, 133lb
2 Cindy rounds
8 push press, 144lb
2 Cindy rounds
6 push press, 155lb
2 Cindy rounds
4 push press, 166lb
2 Cindy rounds
2 push press, 177lb
2 Cindy rounds

12:53

Back squattin'!

10x20kg
5x40kg
5x60kg
3x80kg
2x100kg
2x120kg
5x140kg

Will redo this load with a camera next week - trying to think of too many things at once and not sure on depth

Rowing version of .com WOD

3 rft
10 GTOH, 95lb (power snatch)
Row 250m

5:43

Pretty lacking effort but still smoked me

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!!

CFK cert at CF3D

Lots of burpees in various games and guises. No full WOD but got a little something from CF baseball at the end of the day

5 push up buy in then
AMRAP
Run
10 burpees
Run
10 Squats
Run
10 DB thrusters, 2x20kg
Run
10 pullups

Got 3 rounds + 3 squats - Runs added up to 200m per round. Pretty sure my recollection of baseball was that it involved beer and hot dogs ...

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!!

F.A.I.L.

Today’s training is brought to you by the letters F.A.I.L.

Deads

Aimed for 207.5x3 but couldn’t get it off the deck for 1

Had a play with ring HSPU’s afterwards and whilst I can see the comedy value the end result was a big “O”

Not too wound up - I’m losing a few pounds at the moment so was always going to be tough continuing to triple new 1rm’s for too many weeks. In all seriousness I think I’ve probably pushed linear progression about as far as I can (1 and 3 RM = 452lb, 5 RM = 437lb) so am considering that something like 5-3-1 may be appropriate. Of course, it may mean I am ready for CFSB v2.0. Will pick GD’s brain over the next week or two for his thoughts.

Looking forward to this week’s throwdown at CF3d tomorrow as well as some friendly head to heads with the skunk works crew