“Team Murphie”

In teams of 4:
1 mile run w/ball
200 Pull-ups
300 Push-ups
400 Squats
Repeat 1 mile run w/ball

Coaches notes: For each 1 mile run, your team has to carry two medicine balls, alternating as you all run together; for the calisthenic work, accumulate the numbers with 2 working at a time; Finish all 200 pull-ups before moving on to push-ups, etc.

I teamed with Giles, Raichel, and a new girl Blair. We did this in 39:33

Rack jerks and 2K row/DUs

A. Rack jerks 2-2-2-1-1-1

155-175-195-205-215(F)-215(F)

B. Ten minutes on the clock. Row 2000m. With the time remaining, do as many double unders as possible.

I finished the row in about 7:45 and got 89 DUs before time ran out.

800m x 3

3x800M Repeats

Run 1: 3:18

Afterward, Tyler thinks, "Hey considering I've been completely inactive for a week, that felt pretty good. But 3:18 isn't great. I think I can do better than that. I'll push it a bit more on the second one."

During Run 2...

"Okay, I've done 400m. Shit, is that it? I'm gettng tired. Maybe I started too quick. Whatever... keep going, fatboy."

(Later)
"Last 100m, let's pick up the pace. Thank God this is almost over."

Robin: "3:18!"

Me: *gasping* "FRICK!"


Run 3:

"Okay, this is ridiculous, it's only been 200m and I'm feeling it already. Come ON, Tyler, I need to beat 3:18 on this last one."

(Later)

"Final stretch, about 150m left. Let's go. I've kept a good pace, big strides throughout. This has gotta be quicker than the first two. Time to really sprint to the finish and really smash that 3:18 mark. I'll probably be under 3:10. Fuck, I am awesome. Robin and Julie are gonna be SO impressed."
(I run to the end as fast as I can...)

Robin: "3:27!"

Me: "Aaaaaagh!"

Push Press and Tuck Jumps/Sit-ups

A. Push press 3-3-3

135-165-175(PR)


B. 10 rounds of 15 tuck jumps and 15 abmat sit-ups

12:09 as rx'd.

Overhead squats and DU/Row

A. Strength = Overhead Squats 5-5-5

125-145-165(PR)
B. “Double-Under Row”
- 500m Row
- 50 Double Unders
- 250m Row
- 25 Double Unders
- 100m Row
- 10 Double Unders

6:00 on the nose. Stupid shoelaces coming untied.

Partner WOD: "Nolan and Shae Conspire"

This was one of those deals where you and a partner trade off doing reps of something that counts, but the other partner is doing a set amount of work.


I can't remember everything we did, but there were four different four-minute segments, with two minutes of resting in between.

(Items with the asterisk were the ones counted for reps)

Running 400m
Wallballs*

3-6-9 reps of squats, burpees, mountain climbers
55lb KB thrusters*

Running 200m
Boxjumps*

Something else.

Push Press and Dead Hang Helen

A. Push Press 5-5-5 (start at 75% and increase)

135-145-155

B. “Dead Hang Helen” for time
3 rounds of
400M Run
21 Kettlebell Swings 55/35lb
12 Dead Hang Pull-ups (use band if needed)

I used a chin-up grip. Otherwise, I'd still be doing this. 15:31

C. Push-Up Ladder
2-4-6-8-10-8-6-4-2 reps, unbroken, must stand up between rounds

Done, along with four other members of the "Pentagon of Sexy."

Pistols, Run/MU

A. 10 minutes of Leg Pistol practice
Igot to CFR late, so I did this after the other two parts. I can do pistols with my left leg, but not quite with my right.

B. 5 Rounds for time
400M run
5 Muscle-ups

I subbed transitions from my knees for the MUs. Time was 18:08.

C. 800M run with Sandbag of choice

This sucked SO HARD. 6:30-something.

Hang Power Cleans/”Spirit of ’76″

A. Strength = Hang Power Clean 3-3-3-1-1-1

135-165-175-185-205(F)-205

The worst part is the catching the weight between reps on the 3s. According to my sidebar, I hadn't done these for nearly two years.

B. Metcon = “Spirit of ’76″
2 Clean & Jerk at start of each minute for 15 minutes (any form of clean, any form of jerk) using 167lbs.

Done, as rx'd.

I tried to start the first rep of each minute as close to the top of the minute as possible, and start the second one about 15 seconds in. That gave me time to do the first, ditch the bar, get breathing under control, set up, and start the second one. Then I would have 30+ seconds to rest.

On my final jerk, I did brush the bar against my nose on the way up, because I am a dumbassed, big-nosed tool. Another centimetre closer to my face and it would have really hurt and probably cost me the rep.


Hey, now that I only have one blog to worry about, maybe I should make this one marginally less boring. Here's a video of how to do a hang power clean. I find the sound she makes when she lands her jump very erotic, don't you?

Super Happy Fun Ball

We played.

Jason and I won the first game thanks to my experience and strategy and his ability to hurl a ball into the next area code.

Second game was ruled a draw after the other team admitted to being a bunch of stinkin' cheaters.

"Badger" but with push-ups

My modified version was three rounds, for time, of:

30 95lb squat cleans
30 push-ups
800m run

My time was a less-than stellar 35:35, though I was distracted throughout by the Boy who really pulled out all the WOD-busting stops, including an epic nosebleed.