06/07/10 ~7.5hrs sleep
50 chest to bar pullups 23 consecutive then of 3:27 for the 50. Corey took 5-7 reps away.
15.7, 16.4, 15.9
100m route is NOT on a track, but rather fairly flat the first 40m and then a decent climb (may 50% grade) for the last 60m. Welcome to Asheville. Hopefully I'll be able to break 14.5 on a track. My best 100m in high school was 14.8 my senior year. I don't think we ever did 100m time trials in college. At least not with the distance crew. haha My "untrained speed" has always been pathetic. I worked for it a lot during high school. I remember odd things and below are my yearly time trial times through high school:
freshman year: 17.8
sophomore year: 16.5
junior year: 15.7
senior year: 14.8 200m: 30.3, 400m 62.4, 800m 2:19 (relay), 1600m 5:05, 3200m 11:05 in college I never improved these times, but I ran a 5k in 18:02 (2001) and 10k in 37:14??
06/08/10 ~7hrs sleep
hang clean finding a max
5x45, 5x65, 5x88, 3x108, 1x118, 1x128lbs, 1x133lbs stood it up, but my chest dropped. Max for today. Previous best was 3x125lbs.
Partner WOD with noon class
In a group of two complete 2 rounds of:
20 manmakers (8lbs dumbbells), 40 burpees, 60 double unders. Only one person working at a time, while resting the partner resting must hold a plate overhead. I held a 10lbs plate and coached the class while doing so. That was a fun experience. Where's the camera when you need it? My partner, Jess, and I split the reps in half. Overall time of 14:58ish. Planned to do HSPUs after the noon class, but participation in this WOD was unplanned. Will save those HSPUs for Thursday!
06/09/10 ~6hrs sleep
4 sets of max handstand push ups at the top of every 3 minutes. Used parallettes and bands. Red band over 8' bar, purple band as harness. Head touched ground for each. Parallettes sat on red square mat to prevent slip.
Rnd 1: 14
Rnd 2: 10
Rnd 3: 10
Rnd 4: 8
06/10/10 ~7hrs sleep
Rowing is NOT a strength of mine. At the SE regionals I dug myself a hole not only on the squat clean (50th place with 140lbs as max squat clean). Then, I don't even know what place in the 2 rounds of 500m row, 25 burpee hurdles. Not quite as bad as the squat clean being that I could redeem myself a bit on burpees as I was unphased on the row, but just couldn't pull for shit. I averaged like 2:07 for each 500m. My old PR is 1:55 from well over a year ago. I dont' think I have attempted a p.r. since. I hate to row and rarely do it....until this summer that is.
David put me on the spot in the middle of the 9am class and told me to row a 500 with him. I wasn't warmed up, but you don't need to be too warm to row. It was good for me, as with the eyes of the class watching my screen I was even pulling at 1:46 and 1:48 for a bit...I have NEVER even been able to get the monitor to read under 1:50 for a few pulls of literally anything. My overall time was 1:51.5! 4 seconds off my old time! I guess I'm starting to figure something out.
Did the WOD with the 6:30pm class AMRAP in 8 minutes of 8 plyo push-ups (slapped the chest) and 16 kettlebell snatches @ 35lbs. Was being a baby about some potential tears on my hand that I did not want to reopen. I was not hitting my KB snatches very clean, as the day after I have the forearm bruises to prove it. 3 rnds+14 reps.
400m run on the hill loop 1:21
6/11/10 sleep ~5hrs
O-lifting tons for the next two weeks or so and then going for new 1RMs. Coach Wilkes from CF Chesapeake gave me this series to ready me for some new PRs. Today was the first day.
15 snatches @ 80% ~every minute on the minute (85lbs) Missed one of the 15. He didn't tell me to go EMOM, but I was rushed for time to coach the next class.
15 squat clean and split jerk (alternating lead legs) @ 80% (115lbs)again ~EMOM, no misses
I am feeling the lack of sleep with the first week back after vacation. Difficult to get back on schedule especially in regards to going to sleep at night which trying to get caught with emails and what not.
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