Juggling of meeting times, ended up having to do an Independent WOD.

Warmup:
row 500m

sprint training
back and forth aerobics studio
- high knees
- butt kicks
- grapevines
- backwards run

10-10
- toes to bar
- samson lunges
- overhead squats (20# bar)
- dislocates (workout towel)

WOD
"Tabata This"
Row 13,13,13,13,12,13,13,13
Squats 17,17,16,12,13,13,13,13
Pullups (-80#) 8,6,4,4,4,4,4,4 = Hello Goat
Pushups 15,9,8,7,7,9,7,8 = Hello Goat
Situps 17,11,10,8,8,8,8,8 = Hello Goat too.

Score: 43

Finished up with 8-8-8
-kipping pullups
-toes to bar

I think the squats actually helped loosen up my back. Bye bye lactic acid build up.

Semi-rest day. Had to haul 12 rolls of sod. Power cleaned 6 wet rolls into the green bin. Carried 6 new rolls in from the front to the back yard.

Whole back is still sore.

Rest. Linda's soreness finally kicked in today. Nothing like deadlifts which forces good posture the following day as deviating from good posture causes pain.

The LF WOD roullette must have been reading my WOD logs because they decided to throw in Josh the day after I did Josh.

Independent WOD

warmup:
1000m row

Practiced on 45# bar
cleans @ thights/knees/shins
deadlifts
bench press
45# bar

WOD
"Linda"
10-9-8-7-6-5-4-3-2-1

-cleans @115# (68%BW) -Rx 75%BW
-bench press @115# (68%BW) -Rx BW
-deadlifts @205# (120%BW) -Rx 150%BW

time: 42:42

I chose this because it included my goat, the BP, which is obvious based on the relative weight to BW ratio. I can't believe I hogged up a squat rack this long to do this. Shifting plates in between exercises was an added plus to this workout as opposed to having stations set up.

Independent WOD

warmup

row 500m

athletic level assessments
honest pushups: 25
kipping pullups: 14
burpees: 19
knees to elbow: 11

WOD
Josh
21 OH squats @80#
42 pullups
15 OH squats
30 pullups
9 OH squats
18 pullups

time: 24min. took longer cuz I was sharing the pullup bar
should have done RX at 95# but squat cleans wiped me out from yesterday.

Finished up with practicing 40 hanging toes to hands (like knees to elbows) focusing on form.

warmup
2x650m run (sprint shorts/jog on longs)
50 slow dislocates
tabata pipe situps

*squat therapy
*hang power cleans

WOD
5 rounds
10 hang squat cleans @115#
HSPU on 20" box

time 16:45

did a 6th round for the road.

As John suggested, I should have tried recommended at least for the HSC's. I chickened out today. Next time all out.

WFH today.
22 hour fast

on my own workout

warm up:
athletic assessment tasks
row 1000m: 4:11 / split 2:03@500m
pistols: 12 in a row counting both left and right.
consecutive hollow rocks: 26

finished hollow rocks to reach 100.

WOD
"JT"
21-15-9
HSPU on box
Ring dips (did it on assisted dip -50lbs)
push ups

time: 21:46

This was a tricep killer for me.

finished by rowing 1500m.

warmup
400m run
10x10 hollow rocks

kipping pull-up practice (went light on this cuz of crack in hands)

WOD
Kelly
5 rounds
400m run
30 wall balls (10#)
30 box jumps (20")

32:57

Don't know if it was the heat, but I just couldn't jump today so was stepping up and down the box the majority of the time.

warmup
crack run
50 Dislocates

WOD
Push Press 5-5-5-5-5
45 x 10
65 x 5
115 x 5
125 x 5
125 x 5
135 x 5
155 x 5

Finisher
2 rounds for time - 45#:
- 10 Back Squat
- 10 Front Squat
- 10 Overhead Squat
- 10 Press
- 10 Push Press
- 10 Jerk Press
- 10 Deadlift
- 10 Hang Clean
- 10 Hang Squat Clean
Time - 13:57

10/13
Did a 24 hour fast till dinner. Ended day with pan-seared chicken parmesan.

10/12
First time at 24 hour for an OMO WOD.
1000m row (it worked despite yelp reviews)
100 situps (no PVC's at 24 hour)

WOD
AMRAP
5 back squats (175#)
10 pop-push ups (no rings at 24)
15 K2E

7 rounds.

Unfortunately, there's only 1 squat rack here and I hogged it up for 20 minutes to the point when someone asked me how much longer do I have left and I said 10 minutes. I came here hoping to be off hours at 3pm.

ripped 2 new blisters on both ring fingers that I've never had before.