Screwed on the prescription (I surely suffer some kind of CF-related brain damage ) and ran only 3 rds. However I did those as Rx’d, hence 800m runs on the street:

3 x 800m runs:

1st 3:15
2nd 3:25
3rd 3.24

Not a bad effort I guess.

Four Rounds of 800m Run:
Rnd1: 3:58
Rnd2: 3:48
Rnd3: 3:50
Rnd4: 3:51

Plus 3 sets of 25 GHD sit ups…

Out.

Shoulder Press
95x5
95x5
95x5
95x5

WOD
AMRAP in 10min.
5 Hammer Swings #20
10 Med. Ball cleans and throws #20
15 KB swings 1.5 pd.

5 Rounds + 5 HS + 5 MBC

Did yesterday’s today

Warm up: 5 min jog

CFE 1 min ladder
run:rest
60:50, 60:40, 60:30, 60:20, 60:10

CF WOD- “Filthy”
Puppies:
For time:
20 Box jump, 20” Bench
20 Jumping pull-ups
20 Kettlebell swings, #25
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 45 pounds
20 Back extensions
20 Wall ball shots, 12 pound ball
20 Burpees
20 Standard Jump Rope Jumps

11:02

A banner day.  Helen finals at LaLanne:

Modified Helen (“Beginner” Bracket)
3 rounds
Run 400 meters
21 KB Swings-1 pood
24 jumping pullups

9:19 (last time 9:57).  My time was looking like the one to beat.  Then I was cheering on the next group, particularly one guy.  “Don’t drop the handle, get on the bar, you’re almost there”, etc.  He beat me by 9 seconds. As I told him afterwords, I should have been saying “dude, slow down, you’ve got this in the bag!” 

Feeling so good I then did dead lifts:  5x: 135/185/235 then 1x: 275/315/325(PR by 5)

Nice, RS!

Saturday morning fun:

Thrusters, 65#
5x3 (PR)

80# x 1 x 2 (PR)
(Although, they were more of a crawl, than a thrust)

—Then, CF Kids class

Four rounds, each for time of:
800m run (treadmill)

2:59/2:57/2:55/2:56

Split Jerk 1-1-1-1-1-1-1

Subbed Push Press, still nursing sprained ankle from Fran a few weeks ago.

155/175/195/205/215/225/235(Pr)

felt pretty good, just nervous about landing the split with my ankle, still swollen and weak

New plan for the lifting until my back can handle weight again. Low weight, high reps.
Front squat
65 x 10 x 4

Short WOD before CF Class
4 rounds
Run 100m
10 OHS 35#
5 Pull ups

I apparently need to take remedial reading lessons. I could have sworn and would have sworn that this said “2:00 min rest between rounds” on the main site last night. So, that is what we did.  I saw everybody else’s postings and thought, “What is this ‘rest as needed’ crap?”

Queen Shark Run 4x400m, 2:00 min rest between rounds

2:59, 3:08, 3:19, 2:55

Shark
Warm up, pacing Queen Shark and cheering her on then
4x800 m, 2:00 minutes rest between rounds

3:13, 3:42, 4:13, 4:05

Gasping on the third round “This isn’t enough rest, This isn’t enough rest.” Oh well, if you are going to be stupid, you are going to get strong, as somebody said here earlier when they misread a WOD.

TexasPatrick - 20 December 2008 10:38 AM

Alex, I’ll take “Painstorms for $500”

The answer is “1:03:19”

Me: “How long does it take TP to do 500 45lb thrusters . . . “

Yeah, that’s all for today . . .

So which of you delightful chaps do I hunt down . . um, thank for this?  I mean, as soon as I can walk . . . .

or lift my hands above my waist . . .

TP

What on earth were you thinking?  Did you lose a bet?

Shark - 20 December 2008 02:00 PM

TexasPatrick - 20 December 2008 10:38 AM

Alex, I’ll take “Painstorms for $500”

The answer is “1:03:19”

Me: “How long does it take TP to do 500 45lb thrusters . . . “

Yeah, that’s all for today . . .

So which of you delightful chaps do I hunt down . . um, thank for this?  I mean, as soon as I can walk . . . .

or lift my hands above my waist . . .

TP

What on earth were you thinking?  Did you lose a bet?

Thinking’s got nuthin to do with it . . . showed up.  It was on the board . . . .

Our affiliate does longer wods on Saturday . . . actually Suffer on Saturday.  I mean, we don’t have Woe on Wednesday . . . . Terror on Thursday . . . but we’ll do painstorms and other long wods on sat.  They have little training benefit after oh, 50 . . . . . it’s pure pain tolerance and guts.  Oh, and two scoops of stupid.  With idiot sprinkles on top. Have i mentioned the time we did “Fran” as a warmup?

http://rantopedia.blogspot.com/2008/02/oh-what-foolishness.html

TexasPatrick - 20 December 2008 02:09 PM

Shark - 20 December 2008 02:00 PM

TexasPatrick - 20 December 2008 10:38 AM

Alex, I’ll take “Painstorms for $500”

The answer is “1:03:19”

Me: “How long does it take TP to do 500 45lb thrusters . . . “

Yeah, that’s all for today . . .

So which of you delightful chaps do I hunt down . . um, thank for this?  I mean, as soon as I can walk . . . .

or lift my hands above my waist . . .

TP

What on earth were you thinking?  Did you lose a bet?

Thinking’s got nuthin to do with it . . . showed up.  It was on the board . . . .

Our affiliate does longer wods on Saturday . . . actually Suffer on Saturday.  I mean, we don’t have Woe on Wednesday . . . . Terror on Thursday . . . but we’ll do painstorms and other long wods on sat.  They have little training benefit after oh, 50 . . . . . it’s pure pain tolerance and guts.  Oh, and two scoops of stupid.  With idiot sprinkles on top. Have i mentioned the time we did “Fran” as a warmup?

http://rantopedia.blogspot.com/2008/02/oh-what-foolishness.html

Is this a spectator event? Can I sit in a lawn chair, drinking beer, pointing and laughing?

Well, I hope you have all your honey do’s done. I can see it now, “No Honey, I can’t hang any more Christmas lights.”

DL
95 x 5
125 x5

155 x3
175 x3
185 x3

then a quick forearm rehab WOD

“small dumb broken grace”

3 rounds
25 # DB C & J x 10
3 Chest 2 Bar Pullups

just under 3 minutes