Wilmot

Did this one in my garage on Saturday at 5pm, and it felt like it was 200 degrees in there! After round 3, I went inside and shut the door to do my squats so I could breathe.

My ring dips are back to being a bit crappy. Shouldn't have stopped practicing them!

"Wilmot"
6 rounds:
50 air squats
25 ring dips

Results: 33:33, two skinny bands to scale ring dips

Catch-up

Today
Short beach loop
Distance: 4.61 miles
Time: 53:17
Pace: 11:33/mile

I took 3 fairly long walk breaks. The sun was too hot -- I should've done this run about an hour earlier. Also, this was my first long-ish run in quite a while. Due to wildfires conditions have been really smokey here off and on for the last month. I've really lost a lot of what I built up, but hopefully I can get it back quickly with runs a few times a week.

Wednesday 7/6
Did a WOD I got from Angie.

50-40-30-20-10
kb swings (16kg)
AbMat situps (butterfly)

Results: 13:10

Would like to try this one with Russian swings and the 24kg kettlebell sometime.

Tuesday 7/5
"Fran"
21-15-9
thrusters (65#)
pullups

Results: 10:28

Not my fastest (9:10 @ Level I Cert), and not my slowest either, but only barely. The issue this time was just conditioning. My heartrate was off the charts, and that's what slowed me down the most -- catching my breath. I probably could've benefitted from someone getting in my face too. :)

Sunday 7/3
I ran for ~37 minutes and I don't the distance of my route. It felt good to be up early and outside.

Friday 7/1
Yoga, good times as always. I realized that doing the 11am class really makes a difference in how hot it feels in the room. I think it must be the sun coming in or hitting the building. I never start to feel like it's too hot to breathe in the 5pm or 6pm classes that I've taken.


Thursday 6/30
~30 minute run in the morning.

WOD @ 5:30 (only had 1 student in class, so we did the WOD together :))
4 rounds
800m run
50 air squats
then
50 hands-off pushups

Results: 30:09

Monday 6/27
Squat 12-12-12-12 @ 105

That really hurt.

Metcon:
10-1
Pullups
AbMat situps

14:56

Went mental on the pullups, eeek.

Hit yoga that night as well.

Bodyweight WOD

I thought the WOD today would be something I could quickly fit in between coaching and my chiropractor appointment. I took me nearly 5 minutes more than I would've liked. Too slow on pullups, and I just basically suck at pushups. Alot. This does not bode well for doing Murph in two weeks...

WOD:
1000m row
air squat x 80
sit up x 60
push up x 40
pull up x 20

Results: ~17:00

Back at the base gym

Did Thursday and Friday morning at the base gym with my buddies.

Thursday
5x5 back squats
95-105-115-120-125

4 rounds:
5 1-arm DB power snatch, right
5 1-arm DB OHS, right
5 1-arm DB power snatch, left
5 1-arm DB OHS, left
10 lateral jumps over dumbbell

Results: ~8 minutes, with a 25# dumbbell

If you've never tried a 1-arm DB overhead squat, try it. It is really weird, and definitely exposes weakness in your core.

Friday
Everybody was sleepy and sore, so we skipped the weight room and did two "tabata pairs".

First pair: squats (lowest count 14) and pushups (lowest count 6; games-style w/ hand release)

We alternated between squats and pushups for 16 total rounds of tabata. I like this better for pushups, because I felt like I did more pushups than when I do "straight" tabata pushups.

Second pair: DB push press (20# db's, lowest count 8) and AbMat situps (butterfly; lowest count 10)

I kinda sandbagged the situps -- I have gotten a score of 11 on regular tabata situps.

But the good thing is I got up and got to the gym! Definitely wasn't feeling it this morning...