VolkeFit: Bells, Burpees, Biking, Bears, Beets, Battlestar Galactica.

A. For Time:
30-25-20-10
Russian bell swings
Push-up-less burpees

Steve may have meant to put a round of 15 in there, but forgot.  I sure as hell wasn't gonna point it out to him.

6:50

Rest 5-7 minutes.  I think I only took 5, because I'm so completely badass.


B. Bike

Four rounds of:
AirDyne five minutes @80%
Rest three minutes

I kept the watts above 250 for the most part.

1. 3.06 km
2. 3.24 km
3. 3.10 km
4. 3.20 km (I pushed really hard at the end, so went above 80%

CrossFit Villians: Hot lunch date with a barbell

A. EMOM
1. 3 hang power clean (starting at 60%; I used 135 and went up to 155)
2. 10 burpee box jumps 24"


B. Strength
Alternating:
8x4 Back squats (I used 205)
5x12 GHD sit-ups



C.  9:00 AMRAP

15 calorie row
10 power snatch (95 lb)
5 overhead squats

3 rounds plus 5 calories. 

B-Squad: Split Jerks and Death Valley

A. Take 15 min to build to a split jerk single

I just noticed in the picture of the white board that I took that we were actually supposed to build to a split jerk double.  Oops.

I think I went up to 195.

 B. "Death Valley" (that's my name for it)

50 wall ball
40 sit-ups
30 KB swings (55 lb)
20 pull-ups
10 burpee box jumps (20")

rest 60s

10 burpee box jumps
20 pull-ups
30 swings
40 sit-ups
50 wall ball

16:57

VolkeFit: Fran? Aw, f--k.

A. Powell raises

B. Push-ups 12x3
    Groiners 8 per leg x3

C. Good mornings 8x3
     BB squats 12x3


D. Fran
21-15-9 of 95 lb thrusters and pull-ups

Oh.  Hey, Fran.  It's... it's been a while.  How ya been?  Still crazy and hurtful?  Yeah, thought so.

Me? I've been okay.  Yeah, still working out fairly regularly.  I don't really see the other girls all that much anymore.  Helen, once in a while.  Rhiannon, on New Year's.  I avoid Cindy ever since she fucked up my leg.

Alright... let's do this.

5:27.  

Garage WOD: EMOM

Avec mon gros ami, Harlan.

A. 12 minute EMOM

1. 30s Push-ups   22, 16, 13, 12
2. 30s Goblet squats (55 lb)   17, 17, 12, 12
3. 30s Pull-ups  14, 18, 13, 6


B. 9 minute EMOM
1. 30s Box jumps 14, 14, 11
2. 30s Ball slams 20, 17, 17
3. 30s Burpees 9, 10, 11

VolkeFit: Alright

A. KB lunges - Three sets of 20 (alternating legs, holding 2 x 35 lb)

B. Push-up hold 2 x 60s 

C. 20 minute EMOM

1. 30 seconds of wall balls - 15, 14, 15, 15

2. 30 seconds of KB high pulls (45 lb) - 18, 21, 22, 19

3. 30 seconds of box jumps - 15, 17, 18, 14,

4. 30 seconds of AirDyne (cal) - 10 (joined in progress), 19, 22, 17 

5. 5 deadlifts - 135 lb. - done, done, done and done. 

B-Squad: Freedom Day

I had the day off work.  Both kids were in school.  It was glorious.


A. Overhead squats 5-5-5-5-5

I ended up with 155, which is a little lower than I would have figured.


B. Rowing/Push-ups.

In three minutes:

Row 400m, and do as many push-ups as possible in the remaining time.

Rest three minutes, then repeat two more times.

I did 39, 35 amd 31 push-ups.

B-Squad: Deadlift/Press/Lunge and AirDyne/Bell Swing/HSPU

A. Three sets of 

6 Deadlift (205 lb), rest 45s
8 Single arm dumbbell press per arm (35 lb), rest 45s
20 reverse lunges, alternating legs (2 x 35 lb), rest 45s



B. Three rounds, for time: 

20 cal Airdyne
20 bell swings (Russian) of 70 or 55lb
10 handstand push-ups

9:05

VolkeFit: High on Life

"When cocaine wants to get high, it does Tyler."


15 goddamn rounds:

15 bell swings (45 lb)
10 goblet squats
5 push-ups
3 pull-ups

33:50

B-Squad: Floor Press and Holy Shit, that's a lot of T2B

A. Floor Press 5-5-5-5-5

Basically, these are like bench press, with no bench.  I'm sure I've done them before... maybe once.  But I didn't look up what I did.

Turns out, these mofos are hard.   145 was as high as I was getting and it wasn't pretty.


B. Metcon

5 4 rounds of:

10 ring dips
20 toes to bar
30 double unders

Nolan originally conceived this as a 5-rounder.  I noted that doing 100 T2B was a terrible idea, remembering how 51 of those fuckers tore the shit out of Rankin's hands

Nolan, being a kind and compassionate soul, reduced the number of rounds to 4 (that's 80 T2B for you math geniuses out there who aren't reading this blog... who am I kidding?)

Took me 13:55.  I might have been able to shave a bit of time off that, but I was also trying to encourage my son, who was powering through a WOD of his own.  I'm so damn proud of that kid.  I hope he knows that.

B-Squad: Front squats x5 and Metcon

Front Squats x 5 

I ended up at 195.


Metcon

800m run
1 minute rest
50 hand release push-ups
1 minute rest
1000m row
1minute rest
200m farmer's carry (using 2 x 55 lb kettlebells)


15:29