Deadlifts and "Magic 50"

A. 1x5 Deadlifts
275lbs

B. "Magic 50"
Five rounds of:
One armed 35lb DB snatches (five each arm)
One-armed 35lb DB swings (five each arm)
Strict burpees.

Tooke me 8:38

Note:
The WOD called for a 35lb DB unless we had done this before in less than 15 minutes. I hadn't done this before. Next time, I will use a 40lb DB.

Hang Power Snatch, KBS/PU/DU

A. Hang Power Snatch 3-2-1-1-1

115x3
125x2
135x1
145x1
150x1 (PR~!)

I finally snatched more than 145lbs. It was a bit of a press-out, but whatever. It's also ABOUT FUCKING TIME, as I first did 145 in June of LAST FUCKING YEAR.

Look, I know it's not a huge deal for an adult male to snatch this much, and it's still a good 25lbs beneath my bodyweight(okay, 30), but this felt like getting a monkey off my back.

I think there were two reasons I was able to do 150 today when I had failed previously. One is the new way CFR is programming these strength days. The 3-2-1-1-1 rep scheme warms you up without burning you out. Also, my mindset was pretty good, partially because I was happy about my rack jerk PR on Friday. I was in a good mood at the gym, having fun but still focused.


B. 12 minutes with a continuously running clock, each minute starts with 15 KB Swings to shoulder height 55/35lb, 10 Push-ups
Immediately after 12 minutes start 5 minutes of max Double-Unders (“Half Rhiannon”)
If unable to complete a round within 60 seconds go immediately to Double-Unders upon missing the round

I got done 10 full rounds, barely. My push-ups continue to suck, thanks for asking.

I then did a single bell swing so I could wait until the end of that minute to start my double unders. I never claimed to be a proud man.

172 DUs

Rack Jerks and Dot Com WOD

Rack jerks 3-2-1-1-1
175-185-195-205-215(PR)

Not for time:
Five rounds of
7 squat cleans (155lb)
14 bell swings (55lb)

Rowing Sprints

5 x 500m Rowing Sprints
Rest approximately 2-5 minutes between rows

My times were

1:37.7 (PR)
141.6
1:47.5
1:50.3
1:49.0
There's no other way to say it: This fucked me up.

I actually PR'd my first row by a second, I think. The fastest 500m row time I have on record for myself was 1:38.8 back in May of last year. While my top time was slower, my average time was faster because I didn't have nearly the drop off.

I actually thought I might puke after the third row, and was considering stopping. Then, when my stomach settled down, I figured I might as well finish the WOD. Still, when I left the gym and drove home, I was in sort of a haze. I even forgot my backpack.

Rowing sprints... yuck.

Push press and "Jet Lag"

A. Push Press 3-2-1-1-1
155-175-185-195F-195F

B. “Jet Lag”
AMRAP in 20 minutes:
5 Box Jumps – 24/20″
10 Wall Ball – 20/14lb
15 Bell Swings – 55/35lb

10 rounds plus five box jumps.

Weighted Deck of Cards

Group WOD, with Kim Fe, Cheryl and Jason in my group.

Using a 35lb KB

Hearts - Goblet squats
Diamonds - Bell Swings
Spades - Overhead Lunges
Clubs - Weighted Sit-ups

Jokers were 15 burpees

Took our group 26:14