Warm up:- Spealler, wallballs, sit ups and b/e, a few red band dislocates

CFSB lite
Chin ups
8 @ PU rev assisted top
5 @ 2.5” down

Pre metcon warm up:- DL’s x 5 @ 7kg, 5 @ 17kg, 5 @ 37kg, DB presses 5 @ 2kg, 5 @ 5kg

Metcon 111010 Dianne
scaled to
15-12-9
Deadlifts @ 43kg / 95lb
DB Press @ 7kg each

Done in 10.35 mins - wow bit of a slog today

1st round went ok, then slogged the rest
Splits 1.35, 1.59, 1.39, 2.09, 1.16, 1.55 phew!

Stretch and foam roller

FRIDAY 111104

Pack
For time:
25 Sit-ups (on stability ball, feet anchored)
1 Muscle-up progressions or 3 pull ups and 3 dips (progressions from kneeling)
20 Sit-ups
2 Muscle-ups progressions or 6 pull ups and 6 dips
15 Sit-ups
3 Muscle-ups progressions or 9 pull ups and 9 dips
10 Sit-ups
4 Muscle-ups progressions or 12 pull ups and 1 dips
5 Sit-ups
5 Muscle- ups progressions or 15 pull ups and 15 dips

6:35

111117

Snatch balance 1-1-1-1-1-1-1

95-115-115-115-115-115-125
15 seconds rest between

Snatch balance 1-1-1-1-1-1-1

65 lb - 85 - 105 - 115 - 125 F - 125 - 135 PR +20 lb... and one more rep @ 140 lb PR +25

Pretty happy about that, form much better than last time. Did 3 reps on the first three weights.

Then, CFSB wk 1, day 1
Back squats, 5 X 3
155 lb - 175 - 195 - 205 X1, 185

I’m re-starting the Strength Bias program as I had a break in the program due to having an extended cold.

WU: rode my bicycle to the gym, 2 X 15 push-ups, 2 X sit-ups, squats, pull-ups, shoulder dislocators, Burgener WU, OHS with a 45-lb bar

Cashout: descending ladder 10 to 1 of pull-ups and burpees in 7:03 - fun stuff!
I found that kipping pull-ups are much easier with a pull-up bar that’s high enough so I can actually straighten my legs.

Snatch balance

W/U:  CFWU, Burgener w/u

45(5)-65(3)-75(2)-75(2)-85(2)-75(2)-65(2)-55(2)-45(3)-25(10)

Light weights. Worked on form, speed, depth, balance, yada yada.

Had a glass of wine at a luncheon today then a beer at end of day - all work related - before heading to the gym. Wondered if it would afect performance. Now having tea after. Think I should have done it all the other way around!

CFCM

Med Ball Partner Warm up

WOD:
50-40-30-20-10 Double unders
10-20-30-40-50 Sit ups

Time: 7:04

A great day with JDG.

Sumo Deadlift
5 x 225 (+bands) x 5

High Rack Pulls
5 x 435 X 3

WOD (Connor’s program)
AMRAP in 15
5 HPC x 135
10 Double unders
100 M run

11 Rounds

five rounds

2 beginner rope climbs
10 hanging knee raises
12 lunges
run 200m

12:23

@ BrandX

Warm-up
Various Jami & K-Starr mobility drills

DL Clinic
GD had eyes on thru 345#.  Need to increase the tempo of the lift and make sure shoulders don’t lag and increase the lever arm mid-lift.  Yup, there’s a cue for that “Lift the F’ing weight Mary!”  And it works.
Band work with 275# (5x5reps) - new and interesting!
Rack pulls with 435# (5x3reps)

WOD (Connor’s programming)
AMRAP in 15min of:
5 HPC, 135#
10 double-unders
100m run
11 complete rounds + 5 HPC (splits 1:11-1:22)

Awesome instruction and awesome discussions with GD, BBoJ, and Un; physics, psychology, and conquering the world!  Then Jesse Burdick shows up… 
Too good.

Yesterday:

Puppy Nancy

3 rounds:
400 meter run
44 pound Overhead squat, 15 reps

10:45

Much panting during OHS.

Pull-up/ HSPU/ Burpee Challenge
41 pull-ups
10 HSPU knees to bench
10 burpees

Today:

Puppy Blake

Three rounds:
100 foot Walking lunge
30 Box jump, 14 inch stairs
20 Wallball shots, 12 pound dumbbell
10 HSPU Progressions

12:57

Walking lunge + box jumps = pain.

Pull-up/ HSPU/ Burpee Challenge
42 pull-ups
30 HSPU knees to bench
60 burpees

swam 1300m in intervals of 200, 25, and 50m (45 minutes)
7 RFT (9:10) 35 DU// 1 snatch @ 105#
Core work