Headed to the turf field at Washington Park to work out some post-Murph soreness:
Repeat 6x, resting 30 sec between rounds.
This was just what I needed - got the blood flowing and the heart pumping.
Headed in for the first morning heat of Memorial Day Murph:
Time: 45:57. Just like last year, I partitioned the work as 5 pushups / 5 pullups / 5 pushups / 15 squats. This year I was smart enough NOT to wear a weighted vest though. I tried to only rest during the squats (taking a few breaths after each set of 5 when needed) and that allowed me to keep moving for the most part. Finished the first mile in just under 7 min, took almost exactly 30 min to do the gymnastics movements, and then around 9 min for the last mile, which is just what I planned to do. I saw a lot of slop today, but I took this as an opportunity to do 100 legit pullups, 200 perfect pushups, and 300 proper squats even if it cost me a few minutes on my time.
8am class with coach Margie. Warmed up with a 400m jog, some DROMs and some barbell mashing/lax balling on the legs. Most of the crew is pretty beat up from crush week but I was fresh as a daisy.
WOD:
Time: 5:50. This is a slow time for me (sub 4 would have been a good goal) but I made sure to take my time setting up the deads since I didn’t want to eff my back up. I also lost my HSPU in round 4 and had to break them down. Aside from that, things were unbroken and fast. Since this one was so short and I was in the first heat, I spent some time cooling down with calisthenics after I was done.
On the beach in Turks and Caicos:
Wheeeeew I love a beach sprint. Cooled down with a dip in the sea.
Spent a week in Turks and Caicos with the fam and squeezed in a few official workouts, but mostly just swam and hung out. The gym at the resort had dumbbells up to 100lb but I only got to take advantage of them once. Did an explosive DB workout one day. Warmed up with a .5 mile run on the treadmill and 3 rounds of Cindy, then:
Totally cooked. Couldn’t even think about a fourth round or a finisher.
Headed out to the turf on Washington Field and decided to do an oldie but a goodie from Ross Enamait. The Sequential Fatigue Challenge:
Repeat 5x
Total time: 18:09. This is a dismal time. The majority of time was spent on the damn pushups (mainly the diamonds). I just don’t have much muscular endurance or explosiveness right now and I’ve lost a fair bit of fitness over the last month being sick and what not. Oh well, it was a good wake up call and I really need to get my ass in gear. Starting…now.
Previously: 15:44 on 11/27/08; 16:49 on 3/15/08
Another beautiful, sunny afternoon for a workout. We headed up to the Cadman Plaza park (all 6 of us!) and set up a workot in the style of Fight Gone Bad:
Repeat 3x, resting 60 sec between rounds.
All numbers are approximate estimates. We all spent too much time transitioning between stations because we didn’t have an optimal set up in the park. Most people only had around 30 sec to actually do wall balls after trekking over to the station and fighting off the kids gathered around the med ball. We still had a good time and a good sweat.
A ship is safe in harbor, but that’s not what ships are for.”
People who watch you judge you on what you do, not how you feel.”
Warmed up with 6 min on the rower: 2 min @ 20s/m, 2 min @ 24 s/m, 2 min @ 28 s/m. This cooked my goose and got the sweat flowing. I left a big puddle during the hip openers and PVC work after this. Then we did some snatch drills with the barbell and worked up to a moderate weight snatch.
Snatch:
We were aiming to keep the speed high, working at 70% of 1RM. Felt alright. I felt like I was dropping under the bar pretty well, but my bar speed wasn’t as fast as I wanted.
WOD:
Back in action at the 6am class with coach Nick. Some light DROMs and then warmup 1:
Repeat 3x
Front Squats:
The goal was to work up to a heavy double with no failing and no bailing. I wasn’t getting any bounce out of the hole today so 265 seemed like plenty.
WOD:
Twas a beautiful day in Dumbo, so we headed over to the little park near Cadman Plaza and did a hero WOD.
Griff:
Time: 15:00. Distance was approximate. Had Jason within striking distance for pretty much the whole thing, but he blew me away during the last backwards run. Good sweat though and I’m just happy to be able to workout after this damn sickness.
Another gloomy thursday, so we met up under the archway again. Set up a devilish little partner chipper workout.
Time: 13:20. The plan was sets of 5 for HSPU, sets of 10 for burpees, sets of 20 for lunges. Everything went according to plan except the HSPU - got 5, 5, 5, 3, then singles and I definitely didn’t do my full share. Got teamed up with Kyle who killed it though. Felt like gabage throughout this workout and ended up feverish at night. Bah!
Late night at the turf field in Washington Park, or Rat Park as it should be called at night.
Repeat 10x
Time: 12:20. I usually like to rest during these sprint workouts so I can make sure that the sprints are are max effort and fatigue doesn’t slow me down. Just wanted to mix it up this time.
9am Sunday morning with coach Fox and the parental crew. Did a little jumping jack/plank warmup then onto the new warmup 2:
Repeat 3x
WOD:
Time: 16:23. Tougher than I expected. I thought I’d breeze through the C&J, but after the rowing and the muscle up interludes, they didn’t come easy. First set of MUs was unbroken, then 2/1, then 1/1/1. I need to work on stringing these together better.
